Weightlifting Belts, don't wear them!

Unless you are a competitive power lifter or olympic lifter, you should not use a weight lifting belt! A weight lifting belt increases the intra-abdominal pressure (IAP) to support the lumbar spine better (lower back). Therefore, it helps a powerlifter or olympic lifter lift more weight. However, by using an accessory to help increase the intra-abdominal pressure, you are thus, not using your own muscles to do the work.

EMG (Electromyography) research has shown a decrease in the activities of the spinal erector muscles and the Transverse Abdominus muscle when using a weightlifting belt. Therefore, the muscles that you are born with to use are de-activated, or disengaged, meaning they get weaker from disuse. In particular, it is very important that the Transverse Abdominus (which is basically your body's own weightlifting belt because it wraps around your torso from the ribs to your pelvis) is activated.

In conclusion, if you use a weightlifting belt, sure you could back squat or deadlift more weight, but only if you're wearing one. Once you take it off, you actually have a weaker core, and you will not be able to lift more.

WOD 31Aug09

“Angie”
For Time
50 Pull Ups
75 Push Ups
75 Sit Ups
100 Squats
*Must complete all reps prior to moving on

What's the deal with Core training?

Core training is very important. No matter which trainer you decide to hire, every one of them will tell you it's important to train your core. But every one has different methods to train your core. The bad trainers will just give you a variation of some sort of sit-up while tossing a medicine ball around (not exactly a bad exercise if you use a full range of motion at the hip, but I usually see a shortened range via a V sit). They throw in a couple of "core exercises" at the end of your workout that works your abs.

Is this what core strength really is and is this the most effective way to train the "core"? To find the answer to this, we must start with a definition as with anything we attempt to answer. The definition of core strength/stability according to someone with ample knowledge of exercise physiology is: the ability to maintain a rigid mid-line (spine) through functional movement.

If you were to do the most basic exercise, say a squat, but you cant' keep your hip anteriorly tilted through the full range, that's your core not being able to do the work. In other words, if you round your lower back or unable to keep your low back flat during a squat, your core strength is the limiting factor.

Sure, a lot of core strength is required to lie flat on an exercise ball with your feet hooked on something straight out in front of you and holding a medicine ball overhead so that you're perfectly horizontal. But alas, there's nothing functional to that. Now unless, that sort of strength can translate well into maintaining a rigid spine or midline through a functional exercise like a push-up, squat, or deadlift, then, you would have core strength.

So what's the best way to train the core? Don't just add a bunch of sit-ups and crunches at the end of your workout, especially if you don't have full extension of the hips at the bottom position. Everything you do should involve the core. I have most of my clients perform exercises on their feet. For example, I could have someone do a seated shoulder press but this de-activates the core since you're sitting down. Or having the do a standing overhead press, which is a lot better because now they engage the core, trying to keep a rigid midline while pressing a weight overhead. Besides, it's more functional, when would you ever sit down to lift a heavy box to the top shelf?

So the next time, you prescribe exercise, ask if it's functional because if it is, it usually involves the core. What's the best exercise for core strength you ask? The overhead squat. Watch the vid, I dare you to tell me she doesn't have the capacity to maintain a rigid core/midline.

Buy-in

• Dislocates, rotational dislocates
• walking lunge hamstring stretch

WOD 26Aug09:

For Time
30 Back Squats (M: 105# W: 45#)
10 Push Jerks
30 Front Squats
10 SDHP

Cash out
Accumulate 1:00 in an L-hang position

Jason Khalipa

Jason was the Crossfit Champion of 2008 and had a strong outing in the 2009 games placing 5th overall. If it wasn't for his poor performance in the first event which placed him in 72nd place after the first event, Jason would've probably won two years in a row. Nonetheless, here's one of the fittest athletes on the planet!

Buy-in

• Dynamic warm-up drills
• Figure out roughly 50 feet (about 15 meters)
• Perform each drill up and back (except the last)
• Walking on heels
• Walking on toes
• High knees (jogging, pick your knee up high with each step)
• Butt kicks (jogging, kick yourself in the butt with each step)
• Side shuffle
• Skip forwards
• Skip backwards
• Inchworms with push-up x 5

WOD 25Aug09

12 – 9 – 6
Squat Cleans (M: 40#Db W: 15#Db)
Ring Dips/Bench Dips

Cash out

• Run an easy 400m
• Run a max effort 400m

Zone Diet and Inflammation

it’s all about your genes, especially how an anti-inflammatory diet, like the Zone Diet, can turn off inflammatory genes and simultaneously turn on anti-inflammatory genes that promote cellular rejuvenation, repair and healing. Your ability to control inflammation becomes the molecular definition of wellness. Furthermore, both physical and mental performance are optimized with an anti-inflammatory diet.

WOD 24Aug09

Buy-in

• 3 easy rounds of “Cindy”
• 5 pull-ups, 10 push-ups, 15 squats

WOD

5 sets of 3 reps
Back Squat

As many rounds as possible in 20 minutes
400m
15 Pull-ups
30 Push-ups

Cash out

• 3 rounds for time:
• 21 air squats
• 14 kettlebell swings (25#/15#)

The Squat and the Hamstring

Proper squats accomplish the exercise objective of moving more muscle over a greater range of motion, allowing athletes to lift more weight and get stronger. Hip drive engages the posterior chain. Correct stance and bar placement are essential. In the low bar back squat, the back angle is much more horizontal than in the front squat. The only way to do a front squat is with an almost vertical back.

The hamstring crosses two joints and serves two functions: knee flexion and hip extension. If the hamstring is already in a short position at the bottom of a squat, it cannot be a major contributor to further hip extension. But a more horizontal back and opening the knee will further stretch out the hamstring. The distance over which the hamstring can contract will be increased, provided squat requirements are met. The lumbar spine must stay in extension and the pelvis must stay locked with the lumbar spine.

reference: Crossfit Journal 21Aug09

20Aug09

Buy-in

• Dislocates, rotational dislocates
• 20 push-ups, 20 pull-ups

WOD:

150 Air Squats
Break Up Sets However You Want

Strength:
3 – 3 – 3 – 3 – 3
Deadlift
6 x 7
3 Sets Pull Ups
3 Sets Chin Ups
*Alternate Each Set

Congrats to Crossfit Games Champs!

Big shout out to Mikko Salo and Tanya Wagner, the respective "fittest man and woman in the world" for winning the 2009 Crossfit Games!

Rest Day

Why Balance?

I see a lot of trainers use various balance and stability equipment in their training, anything from bosu balls, foam blocks, and half foam rollers. Sure these things are great for developing balance but is it necessary to develop balance at the expense of decreasing work output? Why do we need to balance so much?

Think about going through your daily activities, is there any point in time where you say hmm...I want to balance on one leg and open this door, or I'm going to balance on one foot to lift these boxes up. No! We would never say that, so why do we train on one leg on an even more unstable surface? Sure it is good sometimes to do one legged squats as they are great for developing balance. Balance is one of the 10 components of fitness. But if every exercise you're doing is on some sort of unstable surface, then you are compromising your work output. You wont' be able to do much work. You can't lift as much on one leg on a foam block, your reps will be much slower, therefore your power output is lower = lower intensity.

And if you're number one goal is weight loss, toning, or muscle mass. Work output is what we should focus on, I'm sorry, but it takes precedence over balance. So get your butt off that machine, get on two feet (not one foot on a piece of foam) and start lifting stuff!

WOD 19Aug09

4 Rounds For Time
Run 400m
15 OVHD Squats (M: 45# W: 20#)
10 Burpees

Strength:
3 x 5
Strict Press
3 x 5
Hang Power Clean*
*Work Speed Through Middle

Inspiration: “If you sacrifice early, you’ll win late.” -Charles Haley

Solving Knee Problems

By Kelly Starrett

“The squat magically cures knee pain if you squat correctly,” Kelly Starrett told participants at a one day seminar at CrossFit Santa Cruz on March 14, 2009. Starrett is the owner of San Francisco CrossFit and a Doctor of Physical Therapy.

Improper squat mechanics under load will lead to problems over time. Muted hips and knees bent forward are common faults. Starrett said one patient at his clinic was an elite, world champion athlete who had flown in for a consultation. The problem was the athlete simply didn’t know how to squat. Starrett blamed the athlete’s coach and PE teachers for failing to provide proper instruction. “No one ever taught him to squat right,” Starrett said.

The body weight squat to a high box can be a good way to start. Kelly tells his clients to keep their spines straight, stick their butts back, break their knees at the same time as they reach back, and put their hands up for balance. Athletes find they can squat with no pain because they are unloading their quad tendons. It takes them off tension and they don’t get a down/up stretch cycle. The eccentric/concentric chain is broken and the athlete is able to rise properly from the squat. The shin is pretty vertical and the femur is rotating around a pretty vertical tibia.

When athletes are put in the best position, with maximum congruency of the joints, hotspots are unloaded. Keeping the shins vertical maximally unloads the patella tendon.

WOD 18Aug09

As many rounds as possible in 15 mins
15 Ring Dips
15 Ring Push Ups
*Do Endurance Workout Immediately Following

Endurance:
Immediately Following WOD
2 Rounds
Run 200m
Run 400m
Run 800m
Rest = Work

Inspiration: “The Six W’s: Work will win when wishing won’t.” -Todd Blackledge

Client Of The Week: Steve

Here are the before and after pictures of Steve, my most successful client to date. When he started training with me, Steve was 260lbs, as of today, he is a lean 167lbs. I give a lot of credit to Steve though, he had to cut out a lot of bad foods from his diet and make a drastic change. Steve used to drink 3 cans of pop a day, he had to cut that down to 1 can/day and now he has cut that out completely from his diet. He also stopped eating sweets like cookies and cake and replaced them with protein bars.

Steve is a real world example to the testament of hard work pays off. He started working out 5 times a week with Vuong Fitness doing a mixture of high intensity cardio and weight training. He now works out 3 times a week to maintain his weight while still playing a variety of sports he enjoys. Keep up the good work Steve!

WOD 17Aug09

WOD:
3 Rounds For Time
10 Power Cleans (M: 45#DBs W: 25#DBs)
Run 800m or Burn 50 Cal
15 Pull Ups
Run 800m or Burn 50 Cal

Strength:
Front Squat
Using 50% of Your 3 Rep Max
3 x 5
Hold The Down Pos For 3 Seconds Then Explode Up

What do I think about the P90X?

A lot of my clients come up to ask me about the latest fads and gadgets and I'm always happy to inform them of their effectiveness. The P90X is the latest fad to generate much hype amongst the masses. In my opinion, I don't think it's a fad. I'd much rather break it down in it's pros and cons.

Pros
- great value
- constantly varied program
- intensity high enough to yield results

Cons
- may not be safe without a qualified trainer to supervise you
- workouts are only scaled to a degree, some programs may be too hard or too easy depending on your fitness levels
- exercises are mainly bodybuilding exercises and are not very functional

WOD:
Teams of 2 (1 Working 1 Resting)
Each Teammate Complete The Following For Time:
100 Push Ups
100 Air Squats
100 Lunge Steps (1 Step = 1 Rep)
100 Jumping Squats (45#)
*Break Up Exercises/Reps/Sets However You Want

Strength:
5 x 3
Snatch
3 x 5
OVHD Squat

Inspiration: “It is not the will to win, but the will to prepare that makes the difference” -Paul “Bear” Bryant

"Core" Training with the Bosu Ball

I always find it amusing when I see trainers make their clients do bicep curls or lateral raises on a bosu ball, or even worse, an upside down bosu ball because it works their "core." Core strength is defined as midline stability through functional movement. So as long as you have the capacity to maintain a rigid midline (core), then you are working your core. You do not need to do exercises on a bosu ball because it's not functional. Doing exercise on a bosu ball will only make you better at doing exercise while balancing on a bosu ball! Unfortunately, in life, we will never have to balance on a bosu ball ever outside of the gym! If you want better balance, let's say...for ice skating, well then the best plan of action is to ice skate and get better at it! Good balance on the bosu ball will not transfer to better balance on skates. Better balance on skates transfers to better balance on skates.

Furthermore, doing exercises on the bosu ball means that you won't be able to lift as much as you would on the ground. Therefore, your power output and work capacity are decreased because you are lifting less weight, which means doing less work. Remember, power=work/time or (force x distance)/time And we never want to compromise our power output for anything.

WOD:
6 Rounds For Time:
M: 40#DBs W: 20#DBs
6 Front Squats
6 Strict Press
6 Back Squats
6 Push Press

Endurance:
+ 5 Hours After WOD
Run 2 Miles
Max Effort