Big shout out to Evan Esguerra. He is a CrossFit of Fremont regular and owner of True Fight Club in Hayward. This past weekend, Evan won gold at the at the BJJ U.S. Open in Santa Cruz. What's even more impressive? Evan has won gold the last four years in a row and five golds total at the U.S. Open in this order: white, blue, purple, purple, and now brown. That's pretty amazing!
Straight from Evan:
"CrossFit really helps both my mind and body. Mentally, I think no one is more athletic than me. Physically, my body is way stronger than it's ever been. I used to just do push-ups, sit-ups, and run a couple miles everyday."
Evan works out at CrossFit of Fremont about five days a week.
My buddy Dale has worked with several different companies over the years and has always been a great friend to Chyna and I. Recently, Dale became involved with ORAL I.V. and sent a box of the product for Chyna and I to give a whirl. Chyna and I have been topping off one before bed (two on nights we drink any alcohol), one in the morning, and one before a training session. The containers are small and easy to gulp down. An extra bonus that they don't have to be mixed with any other fluids, but we always drink some water after consumption.
Dale explains ORAL I.V. in great detail:
THE HYDRATION AID YOU DIDN'T KNOW YOU WERE MISSING:
Think of us as Water’s Wingman. An activator. A catalyst. A kicker. With its unique all- natural formula of crystalloid electrolytes and trace minerals created to improve the actual hydration process, ORAL I.V. is the hydration aid you didn’t know you were missing. While most hydration formulas target dehydration and the replacement of lost electrolytes, ORAL I.V. is designed to increase the absorption and use of water by rapidly activating your hydration directly to your body’s cells. So, when consumed before an activity, the hydration processes starts before you even begin that race, WOD or that long flight cross-country. And even as important, we keep your water working for you during and post-activity when you don’t have all day to recover. ORAL I.V. is 100% sourced from nature. Ready For Action. ORAL I.V. is not a sports drink or an energy drink. It is a unique all natural, GMO-free, hydration product designed to work alongside existing hydration methods and improve their efficiency.
WHAT IS IT MADE OF?
ORAL I.V. is purely natural and contains only minerals sourced from natural raw materials to avoid contamination with other elements, and insure that our electrolytes form perfectly and naturally. Oral IV does not contain any artificial ingredients, no sugar, no caffeine and no stimulants. In fact, all you need to do is drink Oral IV with water. With us, less really is more. 100% natural. 100% awesome.
WHY SHOULD I USE IT?
ORAL I.V. is important for training because it helps athletes maintain efficient hydration for longer periods of time to aid in their performance. Being hydrated is key for the grueling workouts athletes endure. This type of exertion needs proper hydration and ORAL I.V. is a key element to being properly hydrated. Muscles are 99% water and require efficient hydration to perform. ORAL I.V. provides the mechanism to activate your body’s hydration process.
HOW DOES ORAL I.V. WORK?
The power of ORAL I.V. lies in its proprietary process and formulation. When ORAL I.V. is consumed, the crystalloid electrolytes work efficiently and effectively to help water absorption at the cellular level and cascades to all cells throughout the body. There is no need for digestion and it is passively absorbed very rapidly. This equates to an effect that enables the water content in the body to work more efficiently, especially in states of low total body volume. ORAL I.V. does not replace the need for water - it helps water work better.
Not many things better than getting some new Junk headbands in the mail. Love it!
Don't forget that Chyna and I have discount codes if you are interested in purchasing any headbands or apparel from the junkbrands.com online store. Hit us up for the code at our email addresses: email@example.com or firstname.lastname@example.org.
Are you interested in becoming a coach at CrossFit of Fremont? The job requires a bubbly personality, command presence, learning how to recognize good and bad movement, and learning how to fix bad movement. If coaching is something you think you might be interested in, please hit me up at email@example.com.
CrossFit of Fremont has a wonderfully written strength and conditioning program for you to follow. A practical mix or strength training and conditioning. For those of you who have been following, one thing you know is we pass through full range of motion through the knee joint A LOT! Squatting, lunging, jumping....We work the knee joint daily. Naysayers will tell you that CrossFit is bad for the knees and try and tell you that everyone who does CrossFit will eventually get a knee injury or end up with ruined knees in their later years. The reality? CrossFit doesn't ruin your knees, CrossFitters ruin their knees by not taking care of them.
Imaging your body as a race car. There are tons of different parts of a race car that need constant maintenance in order for the race car to perform well. Your body needs constant pit stops too. You can't just pound on your suspension and not take care of it.
I'm currently suffering from pain in my left knee. I had it looked at like an orthopedic specialist. It turns out that when I start to bend my knees, my left kneecap is not tracking properly. It shifts to the left by almost a half inch. This improper tracking is has caused irritation in the joint and some slight fluid build up. Before I can think about fixing me knee, I had to understand what has caused the problem. There is a simple answer. I am a bundle of tightness. I have not spent enough time working mobility and flexibility throughout my entire lower body. Couple this with my lack of proper warm-up before I train, and it is no surprise that I am suffering from knee pain.
After seeing the doctor I had to make a commitment to taking better care of myself. My training has to involve 15-20 minutes of mobility work before and after training. The stuff I'm doing right now is so painful, but it gets a little easier each time I do it. I'm expecting my knee to be 100% soon. I just need to stick to proper maintenance and easing back into the grind.
PLEASE PLEASE PLEASE take care of your knees! As I was researching all the ways to take care of your knees, I stumbled on this article from T-Nation that was written way back in 2006. 18 tips for taking care of your knees. Seriously, probably the best "short" article ever written about knee care. Interestingly enough it was written before CrossFit was popular, so I can imagine a ton of CrossFitters have never seen it. Please take the time to read it AND follow the advice.
One more week of our schedule adjustment before Jeff gets back from vacation. Thanks for understanding.
The following schedule adjustments have been made to cover the time Jeff is gone. All other classes are scheduled as normal.
Monday (10/17)- OPEN GYM from 3:30 to 8:30
Tuesday (10/18)- OPEN GYM from 3:30 to 5:30
Wednesday (10/19)- OPEN GYM from 3:30 to 8:30
Thursday (10/20)- OPEN GYM from 3:30 to 5:30
There will be a LEVEL ONE and LEVEL TWO workout programmed as usual on all these days. OPEN GYM simply means that a coach will be present to answer all your questions and help you out, but there will be no class format. You can come and go at any time during the OPEN GYM time, and you do not need to use the check-in system if you are attending any of the OPEN GYM sessions.
Brenda (CrossFit of Fremont's Director of Fun) has the next event planned and ready to go. Our Halloween Costume Party is going down! Prizes for best costumes (kids included), and lots of good times to be had by all. Don't miss it!
*Go heavy on the kettlebell. There are only 35 swings! 13 minute time cap.
5x3 Push Press
This workout is 12 minutes long. The goal is to perform 12 burpees on the odd minutes and 12 toes to bar on the even minutes. If you need to do less reps, pick a number that you can do for BOTH movements over the course of the ENTIRE twelve minutes. To post RX'd, you must do 12. If you can't do 12, post your name and the number of reps you did per minute. Challenge yourself, but get all the work you chose to do done in all the rounds.
You have probably noticed that we post numerous workouts that involve work/rest cycles. This is not an original idea. Trainers have been using work/rest cycles for ages. There are several CrossFit benchmark workouts that involve rest periods: Barbara, Fight Gone Bad, and Lynne come to mind right off the bat. We like to put work/rest workouts into the CrossFit of Fremont programming because we know from experience that they are beneficial in getting you fitter.
Back in 2010 before Chyna and I knew each other, we were both getting our programming from Austin Begiebing (at the time he was the owner of CrossFit Unlimited). Austin had us doing tons of work/rest cycle workouts. He kept most of the work cycles at around the 3-4 minute mark and they were almost always 4 cycles of work. This style of workout put us around 12-16 minutes of total work. This is about the time a well planned CrossFit style workout should take. After following this protocol, Chyna and I were both hitting new personal bests in a bunch of benchmark workouts.
When programming for a group, work/rest cycle workouts are awesome. The cycles are usually 3-4 movements and easy to brief prior to the workout. This makes it relatively easy to get in a decent strength training workout prior to the conditioning workout. This provides us with our overall goal: achieving general physical preparedness. A nice mix of strength and conditioning. At CrossFit of Fremont, we lay no claim to being "elite," but we are all definitely a little more "fit" then we were yesterday.
So now you know the "why" of work/rest cycles. Here is the "how."
The best thing about work/rest cycles is that it gives you the opportunity to give an all out effort at the work. The key to being able to give that all out effort is to maximize your rest. The very first time I did a work/rest cycle workout, Austin told me to experiment with the recovery. So I played around with it. I tried laying down flat on my back. I tried standing upright and leaning against the wall. I tried walking around the entire rest period. I tried curling up in the fetal position and whimpering, but that definitely got me nowhere. After a few weeks, I found that just sitting down in an nice upright position worked best for me.
However you decide to position yourself for your rest period, you must concentrate on your breathing. Get that oxygen into the body! The first thing to concentrate on is that your spine is in the neutral position. If you are slumped over with a rounded out back, you are compressing the chest cavity which constricts the amount of oxygen you can intake in a single breath. You can test this out on yourself right now. Place a finger tip at the top of your sternum and a fingertip at the bottom of your sternum. Stand upright and take in a long big deep breath of air and exhale. Now slump over, essentially rounding out your back. Notice that your fingertips are closer together. Your chest cavity is now compressed. Try to take in the long big deep breath. Not so much air now huh?
The second key to breathing comes from a tip that I learned from my coach back when I was fighting. I can't think of a better example of work/rest cycle than a ring fight. One round of a ring fight can be anywhere from 2-5 minutes with 1-2 minutes of rest for up to 12 rounds or more. Those that recover faster in a 1-2 minute rest period have a definite advantage. When I first started training, I remember my coach telling me between rounds to breathe 3 seconds in, 3 seconds out. He wouldn't even talk to me for the first 30 seconds between rounds. 3 seconds in, 3 seconds out. At about 30 seconds, the world would start to make sense to me again. I could actually grasp what my coach was saying to me. I am a big believer in the 3 seconds in/3 seconds out breathing technique. Make an effort to try it in your next work/rest cycle workout.
Next time you see a workout that involves a rest period, ATTACK THE WORK and take advantage of the rest.
I wrote this post on 2/25/2013 on the CrossFit One World blog. By 2013, Chyna and I had the programming at One World humming. We were creating monsters! The formula has been fine tuned by Chyna and if you did not know, she is the sole person writing our CrossFit of Fremont programming. When you write a program for a gym, you should be able to explain the "WHY?" If you ever wonder "WHY?" about anything, hit Chyna up. She will be more than happy to explain.
I saw the funniest post on the CrossFit Games Facebook page today. Whomever posted asked why no former competitive powerlifters do well at the Games, and then went on to ask "How important is strength to a CrossFit Games competitor?" Huh? Pretty important....DUH!
The better question is how important is strength to anyone in life?
Being well conditioned is great. If your goal is to run a fast marathon or 5k, or your goal is to be able to do a bizillion rounds of a high intensity bodwyweight workout, either goal is good. If you think about it though, what better serves you overall in life? Strength or conditioning? I'm not talking pure bodybuilder/powerlifting (drug enhanced) strength. I'm just talking about strength training in general with the overall goal of improving one's absolute strength.
Unless I get captured by Zulu warriors in Africa who strip off all my clothes and then give me a running head start before they chase and kill me, I am not going to have to run 26 miles to save my life (Naked Prey reference...look it up). I strongly doubt I will ever get a combative person who I need to arrest to simply give up once I tell him, "I can do 26 rounds of "Cindy." Turn around and put your hands behind your back!"(Side note- Okay, I'm not gonna lie. I might use that line and then jack the guy up when he looks at me with that WTF? look on his face.)
Physical confrontations, whether they be fighting another person or having to perform some superhuman feat to stay alive, come in short explosive bursts. Strength is the king. Not saying you shouldn't run long distances, or always work to improve your conditioning, but let's call a spade a spade. Those that care only about conditioning are weak. They have fragile bodies. When life tosses a curve ball at them, they don't survive traumatic incidents as often as those who have a strong strength base.
There is a flip side to this argument. You can't only focus on strength. When I was at Westside Barbell for a weekend, I had one of their up and coming lifters showing me an accessory exercise on one of Louie Simmons' crazy contraptions. The guy was in his mid-20's and GIGANTIC! He loaded two 45# plates onto a rack and literally was huffing and puffing afterward. I thought he was going to need to sit down for a few to catch his breath. Strength only? I think not.
This is why I love One World's programming. Strength is the first priority, and then we hit you up with just the right amount of conditioning. In the end, I truly believe One Worlders will be better prepared to handle what life throws at them, and just maybe, someone will survive that traumatic incident that would be the end of someone weaker. I always thought this was the reason why we should all be doing CrossFit. It's not about making it to the CrossFit Games. It's all about training to not suck at life.
Strength coach Mark Rippetoe once said, "Strong people are harder to kill than weak people, and more useful in general." Makes total sense to me. You?
***Note: This picture is of Sam Dancer at the 2016 CrossFit Games. How strong is Sam? Sam was the only male competitor to finish the entire deadlift ladder. The final lift was 615#. Sam did it with a broken leg and competed the rest of the weekend. That's what you call "crazy strong."
5x5 Overhead Squat (lift every 2:30)
Complete 3 rounds for time of:
16 Overhead Plate Lunges (pick load)
16 Box Jump Overs
100' Walk With Plate Overhead
*Rest 1 minute between rounds. 12 minute time cap.
5x3 Overhead Squat (moderate weight)
Complete 4 rounds for time of:
10 Overhead Squats (M:135#/W:95#)
10 Lateral Jump Burpees
5 Overhead Squats
25 Double Unders
*Rest one minute between rounds. 14 minute time cap.