1) 1x squat clean + 1x hang squat clean + 1x jerk x 10 sets – every 90 seconds. Start off at about 50% and increase the weight each round so that the 10th set is your max for the day.
2) 50x HSPU for time
1) Complete the following for time:
3 rounds of:
21x wallball (20#/14#)
15x ring dips
9x toes to bar
1) 20 rounds – 30 second max airdyne, 30 seconds rest
aanvang zondag is 12.05 uur briefing. Ik heb voor iedereen 1 scorecard uitgeprint. Wil je filmen, zorg dan zelf voor apparatuur.
Heat 1 start: 12:20
(atleet – Judge)
Thomas A – Sander
Tom – Jelle
Camiel – Marga
Ian – Pepijn
Marit – Auke T
Roos – Rob P
Heat 2 start 12:45:
Marga – Roos
Bettine – Ian
Dixie – Tom
Joska – Camiel
Rosalie – Marit
Heat 3 start 13:10:
Sander – Auke T
Martijn – Camiel
Auke W – Thomas A
Jelle – Roos
Marco – Ian
Mocht je 14.2 maandag nog een keer willen doen, houd dan rekening met het volgende:
zorg zelf voor een goede Judge, wees streng op het halen van de standaard. Zorg dat je niet tot overlast bent voor de reguliere groepen die dan trainen, dus regel zelf een timer en muziek is afhankelijk van het ritme van de reguliere wod.
De trainer is aanwezig voor het trainen van de groepen, dus zorg zelf dat je goed bent voorbereid. Dit alvast ter info zodat je hier rekening mee kunt houden.
Thomas S – Bettine
For as long as possible:
2 rounds of:
10 overhead squats, 43/29kg
10 chest-to-bar pull-ups
2 rounds of:
12 overhead squats, 43/29kg
12 chest-to-bar pull-ups
2 rounds of:
14 overhead squats, 43/29kg
14 chest-to-bar pull-ups
Etc., following same pattern
Heeft iedereen die wil meedoen aan de games open zich al ingeschreven? Nog een oproep aan de vrouwen, Roos en Marit doen de Open mee, met 1 dame erbij hebben we ook als team een plaats, dus bij twijfel, graag doen!
Vanaf februari verandert er iets qua trainingstijd en mogelijkheid.
Vanaf Zaterdag 8 februari (week later dan gepland vanwege verhuizing) is er op zaterdag van 9:00 tot 13:00 training!
Adres Osloweg 29.
Op zondag is een een 2e partner wod toegevoegd en is de aanvangstijd zodoende iets aangepast. Ook duurt deze training nu 45 min. We doen puur een warm up en workout, geen extra kracht onderdelen etc.
We proberen daarnaast zo vaak mogelijk op zaterdag en zondagavond Open Gym uren aan te bieden.
Verder zal er gedurende de openingstijden niet alleen een begeleide WOD zijn, maar ook gelegenheid tot vrij trainen, hiervoor wordt ruimte gecreëerd in het nieuwe pand.Zo ontstaat er een veel ruimer aanbod van trainingstijden. Mocht de WOD vol zitten op het inschrijfsysteem, kun je dus wel een workout komen doen voor jezelf, of indien en op het laatste moment ruimte ontstaat, doorschuiven naar de begeleide WOD.
De eerste 3 dagen proberen we even hoe het bevalt om groepen van 16 man te trainen, dit is dus niet vanzelfsprekend daarna blijvend.
Je kunt je vanaf heden inschrijven voor de CF Games Open, deze start vanaf 27 februari.
Ook nemen we weer deel als team CFN, dus wees erbij en meet je met de rest van de wereld!
Training on an Empty Stomach
Written by Calvin Sun
I am often asked if it is allright to train on an empty stomach. I think this is a common issue for anyone who needs to get to the gym early in the morning. Eating a breakfast of solid foods such as eggs, veggies, and maybe some fruit before a 6am workout can be difficult, if not impossible, for many people. You’ll have to be up early to prepare breakfast, eat, allow adequate time for digestion and get to the gym for your training session. Even if you prepare food ahead of time, many people don’t have much of an appetite upon waking. Of course, this doesn’t just apply to people who train early in the morning. If you are coming to one of the evening workout sessions, it’s likely the last meal you had was lunch. 4 to 6 hours without food is enough to leave you in a partially fasted state which can negatively impact your ability to perform your best in the gym. Nonetheless, skipping meals isn’t a good idea and today I’ll discuss a few reasons why you should reconsider training on an empty tank.
A study published in the American Journal of Clinical Nutrition found that individuals who skipped breakfast had diminished insulin sensitivity as well as increased LDL cholesterol . Insulin sensitivity is important for proper nutrient uptake and long-term health as severely impaired insulin sensitivity can result in insulin resistance which is a risk factor for cornary artery disease, stroke, and type 2 diabetes. High LDL cholesterol, or “bad” cholesterol, is a risk factor for arteriosclerosis, hypertension, stroke, as well as other cardiovascular health issues.
In addition to improving your long-term health, your athletic performance and body composition can be greatly improved with proper pre- and post-workout nutrition. In a study published in Medicine & Science in Sports & Exercise, researchers found that subjects who consumed a protein shake before and after resistance exercise experienced greater gains in lean body mass and increased 1RM strength over those who did not . Another recently published study found that consumption of whey protein before heavy resistance training actually resulted in an increase in resting energy expenditure the day after training . One group consumed protein only before their training sessions and the other group consumed an equivalent amount of only carbohydrates, the protein only group had significantly higher resting energy expenditures 24 hours after their training session. Furthermore, the American College of Sports Medicine has presented research that suggests pre-workout protein intake can be even more effective for recovery than a post-workout protein shake alone. In other words, consuming a proper pre-workout meal can help increase your strength, improve recovery, as well as boost the amount of calories you burn at rest for up to a day after training which can help facilitate reduced body fat and improved body composition.
Another study published in the Journal of Strength and Conditioning Research found that a placebo group had significantly higher levels of cortisol, myoglobin, and creatine phosphokinase (CPK) after exercise compared to those who consumed a protein and carbohydrate mixture . High blood levels of myoglobin and CPK are most commonly indicative of muscle damage. Once myoglobin is in the bloodstream, it needs to be filtered by the kidneys. In severe cases, this can result in a condition known as rhabdomyolysis which can lead to acute kidney failure. This suggests that consuming some protein and carbohydrate prior to your training session can reduce the amount of muscle damage caused by intense exercise. As a result, this will allow for more intense training sessions and less recovery time needed between training days.
If you find yourself heading to training sessions on an empty stomach, I recommend consuming either a solid pre-workout meal of protein and carbohydrates 30 to 60 minutes prior to your workout or a protein shake 15 to 30 minutes prior. If you prefer training in a fasted state, I still recommend consuming some quality protein as soon as possible after your workout in order to improve recovery. An easy way to get pre- and post-workout meals is to simply drink half a protein shake before you train and the remainder immediately after. Keep in mind, pre-workout supplementation can be highly variable between people so I recommend experimenting to see what works best for you. Combined with a good nutritional plan, you’ll recover faster, get stronger, and be leaner. If you aren’t sure on how to implement this approach into your current training, feel free to schedule a consultation with one of our coaches
1. Hamid R Farshchi, Moira A Taylor and Ian A Macdonald. Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. Am J Clin Nutr. 2005.
2. Cribb, Paul J., Hayes, Alan. Effects of Supplement Timing and Resistance Exercise on Skeletal Muscle Hypertrophy. Med Sci Sports Exerc. 2006.
3. Hackney KJ, Bruenger AJ, Lemmer JT. Timing protein intake increases energy expenditure 24 h after resistance training. Med Sci Sports Exerc. 2010.
4. Baty, J.J., H. Hwang, Z. Ding, J.R. Bernard, B.Wang, B. Kwon, and J.L. Ivy. The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage. J. Strength Cond. Res. 2007.
By CJ on January 1, 2012 / Calvin, Coaches, Must Read Posts
Last tuesday I was doing a heavy session of squats after a demanding workout with kettlebells and my head started to ache strongly. Just like something was pulling the blood out of it or like my brain was being squeezed by a giant. Definitely not a nice feeling, I can tell you. I stopped my workout with a sad feeling and a big worry that something was not alright.
I called my uncle, who has been the family doctor since I can remember and he told me not to worry, that most probably I was dehydrated. So that calmed me for a while, but still I really wanted to know what the hell was causing this pain and how could I cope with this. I can tell you that in some workouts the pain has been really annoying and decided to make it go away.
After quite some investigation and a long conversations with a friend and very proficient sport physician, I’ve got to the point of understanding that while there may be several causes that may trigger a headache while working out, and most of them are harmless, a headache after or during exercise could be a warning of something more serious going on.
Some headaches while training or weight lifting may be related to an increase in the venous pressure to the brain. If the headache is severe, acute and fast in its appearance it could be related to a significant sympathetic nervous system activity and vasoconstriction of the blood vessels that supply the brain. A headache this severe needs to be evaluated immediately to rule out other lethal causes of a headache such as subarachnoid hemorrhage.”
My intention is not to alarm you, but to get you to understand yourself and have the confidence to always look for help if you don’t know what is going on. Crossfit training as we all know can be really demanding and taking precautions is never bad.
Now, for those who already know that they don’t have a serious condition, here are the main causes of headache and a couple of tips on how to deal with them.
As my friend told me, strenuous and intense physical training could be the cause of EXERTION HEADACHES. They are headaches that happen while training at a very high intensity, causing a forced dilation of the blood vessels of the brain above their normal levels, which pressures the meninges giving you these horrible headaches. They are very related to strenuous exercises performed to failure commonly on compound heavy exercises, like almost every Crossfit exercise right?
There is a compound set of drivers that work together to make this happen:
Dehydration. This one is truly common. We tend to think we are hydrated if we are not very thirsty, but the truth is that our body looses fluid faster than we think. Keep your water bottle always with you. If you already know you are a water-leak try making your drinks isotonic (either using a commercial brand or adding minerals to your water to keep you juicy). And DRINK… a zip every 15 min on cardio or every 5 on very demanding sets would do the trick.
O2 and CO2 levels out of balance. I will get in more detail on another post, but a small explanation is that while you are not a very trained individual, it is highly easy to disturb the levels of Oxygen and CO2 in your blood leading to Headaches and more serious conditions if not taken care of. Maintain a level of training in which you can breathe IN through your nose and exhale properly in the moment of most effort.
While breathing is the main one, the levels of Oxygen in the brain can also be disturbed by what we eat. Lack of proteins and proper sugars in your muscles might require extra Oxygen for your muscles to perform and they will take it from wherever it is available. Remember to nurture yourself for training, Crossfit is not something you do on a calorie deficient diet. Take care of your health!
Stress on upper neck muscles or spine. Lack of alignment of the spine and improper posture lead to muscle tensions and/or nerve pinching that can easily turn to pain. Always keep proper posture.
High blood pressure due to extreme effort. This is also a whole topic and one that requires its own space, but lets just say that it is very common to overestimate ones strength and cope with that through the lack of proper breathing (not even considering people with already high blood-pressure levels who must actually have strict attention from their physician).
So what can a serious crossfitter do to prevent headaches? In summary it’s simple… “Ah! Beer”(AHBEER):
1. Advice: Never underestimate the wisdom of a physician and a fellow more experienced athlete, crossfitter or trainer
2. Hydrate: Drink your way and make it isotonic if required.
3. Breathe: It seems too simple, but many of us just don’t do it enough while training and don’t do it properly.Proper breathing is very important during exercise, especially heavy weight lifting, and correct breathing techniques will minimise occurrence of pain.
4. Evaluate: Your posture and form while exercising, the wrong tension to muscles and nerves can give you more trouble than you’d imagine.
5. Eat: Properly, your muscles require proteins, minerals, vitamins and energy. You need to have the right nutrition tu supplement your development.
6. Rest: The secret to recovering, stress-free, progressive development has its roots in good sleep and proper rest. Don’t drive your body to a place where you know the only result is injury.
Remember headache while or after exercise could be a warning that something more serious is going on. As a general rule of thumb, if you suffer headaches while or after you exercise, go and see a doctor right away don’t wait.
Vanaf komende week is er ook op maandagochtend een WOD.
Daarnaast nog even jullie aandacht voor het nieuwe ledenformulier. Ik heb nog niet van iedereen een ingevuld exemplaar ontvangen. Houd daarnaast even rekening met de nieuwe betalingsregeling, graag de contributie op de 1e van elke nieuwe maand (automatisch) overmaken. Info staat op het voorblad bij het nieuwe ledenformulier.
Eind deze maand gaan we definitief uit het huidige pand, we hopen het weekend van 18 januari te verhuizen, zodra dat definitief is horen jullie het. Wie kan en wil helpen die zaterdag, graag!