25 February 2011

Clean 3-2-1-1-1-1 and a 1 Mile Run

So we attempted to different PR’s today. The first in our strength set, trying to get our one rep max. clean. Then we took a little break and ran off to set or one mile run PR.

A lot of times when strength training comes up in the workout I hear complaints, moans and groans and isn’t because athletes think it is going to be hard, quite the opposite! CrossFit tends to ring the dinner bell that us overachieving Type A go go go types can hear loud and clear. So in learning how to train smart we have to learn that it isn’t always about the crazy frenzy that we affectionately call WODs. Strength training is important for a number of reasons….

1. You’ll Lose 40 Percent More Fat
If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 21 pounds, but the lifters shed six more pounds of fat than those who didn’t pump iron. Why? The lifters’ loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don’t lift shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn’t improve your reflection in the mirror and it makes you more likely to gain back the flab you lost. However, if you weight train as you diet, you’ll protect your hard-earned muscle and burn more fat.

2.Your Clothes Will Fit Better
Research shows that between the ages of 30 and 50, you’ll likely lose 10 percent of your body’s total muscle. Worse yet, it’s likely to be replaced by fat over time, says a study. And that increases your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

3.You’ll Burn More Calories
Lifting increases the number of calories you burn while your butt is parked on the couch. That’s because after each strength workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn’t lift.

4.You’ll Be Happier
Yoga isn’t the only Zen-inducing kind of exercise. Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

5.You’ll Build Stronger Bones
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: A study found that 16 weeks of resistance training increased hip bone density and elevated blood levels of osteocalcin—a marker of bone growth—by 19 percent.

6.Your Heart Will Be Healthier
Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by an average of eight points. That’s enough to reduce the risk of a stroke by 40 percent and the chance of a heart attack by 15 percent.

7.You’ll Be Even Smarter
Muscles strengthen your body and mind: Brazilian researchers found that six months of resistance training enhanced lifters’ cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

8.The competitive lifts as well as their variations are unique as there no other lifts that use as many muscles and stimulate the nervous system in the same manner. Anyone that has ever performed a Snatch, Overhead Squat, Split Clean, or any of the million of other variations can attest that new muscles are trained in a way that could never be replicated by machines. Research has also shown that strength is a large byproduct of adaptation by the nervous system.

The more complex and integrated the movements, the more stimulated the nervous system becomes, while very simplistic and isolationistic movements do very little to stimulate the nervous system to perform more high developed movement patterns.

This is especially important to athletes that must learn how to coordinate movement in so many different planes of motions at the same time.

9.Weightlifting is crucial for the development of Rate of Force Production. This often forgotten concept of athletic development is very important for distinguishing how much “functional” strength an athlete possesses. Most studies will state that the time to develop maximal force is approximately .4 seconds. This may not seem very long; however, most sporting movements last approximately .18 seconds. So, it should become clear that it is not the strongest athlete that always wins, but the athlete that can produce the highest amount of force in the shortest amount of time. Because of the ballistic actions used in Weightlifting, Rate of Force Production is trained in a very useful manner. Most of the power in sports comes from the hips and trunk. These lifts highly train the muscle systems to perform in an explosive manner.

1-7 Woman’s Health Magazine, 8&9 Bodybuilding.com

So party people next time you think you aren’t getting a workout because you aren’t “dying”, laying a pool of your own sweat, puking, crying, dizzy, cursing, or otherwise…think again.

Love, your coaches


Comment by Heather Eve — February 26, 2011 @ 7:50 am

Mobility WOD