The value of deadlifting

This past weekend was a good example of regular deadlifting in the gym carrying over to outside the gym.  No, i didnt have to lift a car off someone.  But i did have to help my friends with a heavy couch.  Not that i am super strong or anything, but i was easily able to just bend down and pick my end, knowing that my lower back was strong.

I would encourage everyone to learn the deadlift.  All it requires in the way of equipment is an Olympic bar and some weight, and if its new to you not even that much weight is needed.  People are always selling olympic bars and weights cheap.  The deadlift works the entire body, and will help ensure strong legs, back, and grip.  Not to mention protection against osteoperosis.

Check out the Power Lifts section of the Crossfit.com FAQ for a bunch of great instructional videos on the deadlift.

Anton

Recent Crossfit Total

This past Saturday we had a Crossfit Total event at Crossfit Portland.  The Total is your combined weight lifted in the Squat, Standing Press, and Deadlift.  I squatted 300, pressed 140, and deadlifted 360.  The squat was a ten pound PR, but i have pressed 145 and deadlifted 375 in the past.  I just didnt have it on that day i guess.  I think my preperation leading up to the Total could have been better.  I maxed my deadlift to near to the event, which was probably not a good idea.

One thing i feel i need to work on with the deadlift is speed off the floor.  My second attempt was 380, and while i could break it off the floor, i just could  not get it much towards my knees.  I think the problem was trying to slowly squeeze it up, rather than grip and rip.  The next Total is towards of March, and in between i am going to work a speed cycle for my Deads.  It will look like this:

1-24: 15 singles @ 65% (on the minute)
1-31: 12 singles @ 70% (on the minute)
2-7: 10 singles @ 75% (on the minute)
2-14: 8 singles @ 80% (on the minute)
2-21: 6 singles @ 85% (on the minute)
2-28: 4 singles @ 90% (on the 3 minute)
3-7: 2 singles @ 95% (on the 5 minute)
3-14: 10 singles @ 65% (on the minute)
3-21 Crossfit total 2

I got the cycle from a fellow crossfitter at the gym, and i think he may have got it from Westside Barbell.

We’ll see how it goes.  My lifting for the squat and press will just be basic linear progression with some backoff weeks thrown in.

Anton

The Paleo Diet – Eat less

One of the things i have noticed on my Paleo Diet journey is that i tend to eat alot less.  Its a nice relief on our wallets and also just nice  not to be hungry all the time.  Previously when i would eat oatmeal, toast, or some other carb heavy item for breakfast i would be hungry at work an hour or two later.  My body was used to the insulin spike from the carbs.  Now some protien and fat for breakfast and i am set till lunch usually.  My breakfast the past few days has been 2 tbsp olive oil, some ground up sausage (on sale at New Seasons), a handful of onions and red peppers, two cups spinach, and two eggs.  Cook up the onions, peppers, and sausage, add the spinach, and when it wilts down a bit throw in the eggs.  Done and done.

As a result of eating less due to paleo foods one natually consumes less calories.  Paleo foods are also alot less calorically dense than standard american diet fare.  I am sure alot of you could down two whoppers no problem.  To eat that many calories in paleo foods you would have to be stuffing alot down your pie hole.

Anton

Nice Paleo Diet link

I came across this link off the main PaleoDiet.com page.

Paleo Diet Link

I think it offers alot of good concise information.  Perhaps something to show your friends who think you’re wierd for always eating meat and vegetables.

I still have some rough spots to smooth out, but i am doing much better with my eating.  Unfortunately beer and wine seem to give me a headache now, so i am not sure how much i will be drinking that.  Perhaps i will just stick to tequila…

Anton

Home Workouts

Home/Low Tech workouts are a favorite topic of mine. Before joining Crossfit i worked out alot at home or at the juijitsu gym after class. You don’t need alot to get in an effective workout, though it may take some more creativity and thinking due to lack of equipment.

I like to separate my workouts into two broad categories. Metabolic Conditioning(MetCon) or Strength work. Metcon are the workouts we do in Crossfit that leave you lying on the ground gasping for air afterward. These workouts are often a blend of cardio vascular work, muscular endurance and power. Strength workouts are where we are trying to lift heavy weights or do high resistance bodyweight movements. An example might be a heavy deadlift, a one legged squat, or a handstand push up. The goal here is to incraese muscular strength, so the repetitions are usually lower, and the pace is relaxed enough so you don’t feel like puking afterwards.

Met Cons

Creating a metcon workout at home is pretty easy. Pick a series of bodyweight movements and string them together. Perform for rounds or time. So for example:

10 Burpees
10 Push ups
10 Squats
10 Situps

Go through this 10 times resting as needed. How long does it take you? I am betting some of you could blaze through it pretty quickly. If that is to easy you could spice it up some.

10 Burpees
5/5 One armed push ups
10/10 Jumping lunges
10 V ups
10 rounds for time

For those of you who find regular push ups and squats easier this will provide more of challenge.

Strength Workouts

Creating strength workouts at home is a bit more challenging, but it can be done. I like to pick a few different exercises and seperate them in my head as pushing, pulling, or lower body. I’ll perform 3-4 sets of each exercise, making sure not to go failure in each set. Leave a few reps in the “tank”.

A beginner who can do 10 push ups max and 15 squats might do something like this.

Pushups x 6
Squats x 10
Table Rows x 6
Plank hold – aim for 30 seconds

Rest two minutes between exercises, and repeat the entire circuit 3-4 times. Table rows are fun. Lay down on the floor underneath the dinner table. (make sure its sturdy) Reach up and grab the edge with your palms facing you. So your upper body will be under the table and your lower body will be extended out beyond it. Pull yourself up till your face reaches the underside of the table. Strive to keep the body straight as a board.

Another good option for home pulling options is to get a door way pull up bar. They are cheap and fit most doorways. My mother in law got us an Irongym Pull up bar for Christmas, and its great. We attached a large pallet band to it, and now Katie can work her assisted chin ups, and i can do regular ones. Highly recommended.

Once one gets beyond a basic level the above strength workout will probably be to easy. We can spice it up just like the conditioning workout with harder movements. So something like the following.

One armed push ups x 6
One legged Squats 5/5
Chin ups on your new doorway pull up bar, do a few reps short of failure
Front plank 30 sec, left side plank 30 sec, right side plank 30 sec

Rest two minutes between exercises and do 3-4 rounds total.

As you can see putting together a home workout is easy, one just has to think outside the box a bit.

Anton