Coaches Corner

Coach Cam’s Corner
September 2017
How do you handle your body’s recovery? 
Many times we want results fast and unknowingly sacrifice our muscle recovery to get there. You all have great goals–whether it’s losing weight, running faster, achieving a better Clean 1RM, improving your “Fran” time, or completing the workouts “Rx”. But what are you sacrificing to achieve them?
After putting your body through all these physical tests, do you take as much (or even half) the time to let your body recover appropriately? This is where we need to look a bit deeper.
Think of your body as your bank account. In order to have a good account, you need to be making Benjamins and depositing into your account to stay in the green. If you are constantly buying new stuff and withdrawing, you will see your balance fall into the red.
Now, picture your account as your body. If you are making lots of withdrawals (working out 4-6x/week, eating/sleeping poorly) and not depositing (soft tissue work, flexibility/stability work, sleep, proper energy intake) you will find yourself in the red or you might get a physical injury/ailment.
Often it’s enough to simply be aware of your body and what deposits you’re making to keep yourself healthy. Here are a few tips to help make the right deposits into your body’s bank account and maximize your physical results.
  • Sleep 7-8 hours/night
  • Fuel your body within 30mins post-workout with a protein shake.
  • Take 10-15 mins 3-5x/week to work on soft tissue release and flexibility/mobility
  • Eat a well balanced diet throughout the day with 3-6 complete meals (each meal should be comprised of the following: 40% protein, 40% carb “veggies” and 20% healthy fats)
  • Workout 3-5 times per week with high intensity compound functional movements (CrossFit) or other high intensity sport/exercise

September 2016

The Benefits of Yoga
 I know, I know…….it’s been so nice  outside so you’ve let your croga practice slide a bit! Let’s use the Labor Day holiday to re-commit to (or start–we love newbies) a regular croga practice.  We offer two 45 minute classes each week:  Wednesdays at 6:45 pm and Saturdays at 9:45 am.  Here are some of the many ways that Croga can help you be a better CrossFitter:
  • Increases flexibility– which increases your range of movement
  • Improves balance and stability–these poses help you keep you stable in the weightlifting movements
  • Calms the mind–by training you to connect to the breath, you can learn mental skills that you can apply to your workouts

Our Croga classes (CrossFit + yoga) are offered a fun, non-threatening environment.  If you have questions about the class format, please reach out to Allyssa. Come try a few classes and see if you don’t notice a difference in the WODs and in your general well-being.

July 2016 – Wellness Thinking

Wellness Thinking: Volume, intensity, ego, longevity…..these words are often used in the same sentence in the CrossFit realm. As we seek to master the fundamental “functional movements”, these concepts come into play. If any of those factors is not in check, the overall balance of your fitness regime will fail. Often, the factor that gets us into trouble is ego.  As you seek to increase your level of fitness by ramping up the volume and intensity of your workouts, your ego and long term longevity must be part of the equation. By spending the time now to master your technique, you will see greater gains in intensity and volume in the long run.  Be patient and create a plan, these factors play a major role in your success.  Spend a few minutes today to write down 2 short term, and 2 long term fitness goals to get the ball rolling!

May 2016 – Go Play!

With spring coming into bloom and the weather warming up, the time is here to get outside and enjoy your new found fitness.  Just playing a game of soccer/basketball/football or a 20min run 2-3 times a week can have significant positive impact on your metabolic conditioning and your ability to maintain heart rate under stress.  Outdoor activities will replenish necessary vitamins from sunlight and rejuvenate your mood. So your mission is to get outside and enjoy Mother Nature this month!

 

Cheers, Coach Young

April 2016 – Skill Building

If you are truly looking to improve in a specific area (gymnastics, OLY lifts, running, power lifts, even loose lose weight) then you should put more emphasis on that one area. The general physical preparedness methods of CrossFit are such that you will improve across all areas of fitness (Ref. Feb coaches corner for more detail).  The caveat to this is many aspects are linked to each other and although you are progressing, it may not be at rate which you want. I suggest prioritizing what is most important for you and focus on how you can improve with the help of research and your CrossFit Framingham coaching staff.

For instance, losing weight will often sacrifice some amount of strength base. Conversely, gaining strength will often burn fat, the scale may not show that because muscle is heavier than fat.  In the end, knowing your body and achieving your own goals is what will make you stronger mentally and physically.

 

~Coach Young

March 2016 – Self Check

With the dawn of the 2016 CrossFit open and the wake of WOD 16.1, I thought it would be important to remind ourselves why we relentlessly put our bodies through these grueling workouts.  For the 99% of all people who do CrossFit, the goal is to challenge YOURSELF to be the best that you can be.  Be humbled in the fact that you have taken the reins in your own destiny by means of choosing to mitigate the numerous health risks that come with sedentary lifestyles.  The act of providing competition in any aspect should always be reflected on the intention to improve your own performance in some way.  The prescription is to eat clean, exercise 5-6 times per week with intensity, and challenge yourself to learn new activities.  Cheers to making yourself 1% better each and every day; and ill be looking forward to being a part of your progress at CrossFit Framingham.

 

~Cheers,

Coach Young

February 2016 – Generalist vs. Specialist

Repetition is the enemy and constant variation is your ally. CrossFit training will make you a generalist; meaning improve your skills in all areas of fitness without limits associated with specializing in any one particular area.  Thus the reason it has been adopted into training for law enforcement, military, and professional athletes alike.  The magic of CrossFit is that whether your goal is to slim down and stay fit, or complete against elite athletes, you are all doing the same programming.  The single separating factor is the level of intensity at which each and every workout is approached.

To your success~

Coach Mike Young

January 2016 – SMART goal-setting

This time of the year provides a great opportunity to reflect on your training and set new goals. How much progress have you made recently? Have your WOD times gone down or pull-ups gone up? What about lifestyle and body composition goals: have you been sleeping 8 hours per night, or have those tight-fitting jeans been a bit looser around your waist?

Also consider some goals to improve on: have you been skipping the longer met-cons or heavier strength days, or perhaps you want to re-focus your nutrition habits between the holidays? In order to make the most out of your training, use the ‘S.M.A.R.T.’ criteria for goal-setting:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Time-specific

Using these guidelines, you might take a goal such as, “improve at gymnastics” and re-phrase it as, “be able to perform 1 muscle-up on the rings* by June 1st.” Alternately, instead of aiming to simply, “lose weight,” you might want to, “lose 5 lbs of body fat while maintaining muscle mass by June 1st.” These goals, for the most part, are specific, measurable, attainable, realistic, and time-specific.

So try it out develop a plan for how you will get there, and let’s start shattering some PR’s and achieving some new goals!

December 2015 – 3 Basic Rules of Nutrition

I thought I would share 3 Basic Rules of Nutrition that might be helpful in continuing your quest for elite level of health.  CrossFit defines “Fitness” by dividing the population into three main categories, “Sick, Well, Fit”.  It is that third “Fit” category that the magic of improved health and performance starts taking place.

Rule #1: Eat your macros and micros. What I mean by “eat” is that Protein powers, multi-vitamins, or any other supplement are exactly that, a supplement.  You should be eating your protein, carbs, and fats from whole food sources as much as possible.  Performing regular (3-5x/week) constantly varied functional training performed at high intensity (CrossFit) requires you eat a substantial diet to fuel your body.

Rule #2: If CrossFitting 3-5x/wk, your nutrition intake should increase accordingly.  Approximate daily protein intake should be “0.7 to 1.0 times Your Body-weight” (ie. 175# x 0.7= 122g Protein/day).  This need to be balanced in each meal according to rule #3.

Rule #3:  Eat 3-6 complete meals per day. Each complete meal should closely approximate 30% Protein, 40% Carbs, 30% Fats.  This same rule applies for snacks if at all possible.  If trying to gain muscle, increase the fat intake (23-41-36).  Published researchers have shown significant increased adsorption of micro nutrients when meats and raw vegetables are ingested with the presence of fats and carbohydrates, up to 4x increase over control.

Reference: http://journal.crossfit.com/2010/05/crossfit-level-1-training-guide.tpl, p.45-50

November 2015 – World Class Fitness

The leaves are coming down and the Lurong Challenge has come to an end.  Healthy habits are what I wanted to focus on this week.  CrossFit and Paleo are much more than just a fitness or diet regimen.  They are complimentary lifestyle choices intended to provide you the tools to live a long, healthy life.  This comes in the form of reducing risk factors for all illness by eating clean (Paleo) and exercising using very effective functional movement patterns (CrossFit).  So as the holiday season comes up, remember that the food you eat truly makes you what you are; and regular functional exercise will continue to improve your health and well being.  Cited from CrossFit.com,

“World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman”

http://www.crossfit.com/cf-info/start-how.html

 

Cheers to your success!

~Coach Mike

October 2015 – Consistency

With the weather cooling down and the Paleo Challenge heating up I thought it would be good timing to remind people to stick to the program.  The program is everything that we promote and encompass here at CrossFit Framingham, striving to provide each of you the tools to live a long and healthy life.  We are preaching a lifestyle, not just a workout routine for today/tomorrow/or a year from now; but a program for life.  The progress you make in your ability to lift big weights or learn complex movements is not nearly as important as the positive impact it has on your bone density, cardio vascular and neurological system.  Be humble about hitting a personal best lift, and remember that the time you put in directly correlates to progress.  So I encourage you all to take the time to write down 2-3 achievable goals every 6 months that you can work toward.  The key to success is consistently giving 110% every time you step in the door; if we plan a running day, RUN and RUN FAST, if we are lift, lift hard and lift a lot!

Cheers to your success!

~Coach Mike Young

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