When we talk about energy systems, we basically mean the systems in our body that supply us with energy during a workout. ATP (adenosine triphosphate) is a molecule that contains a high amount of energy, and it’s the primary source used by the muscles for muscle contraction.
THREE ENERGY SYSTEMS WORK TO REPLENISH ATP DURING EXERCISE:
ATP-PC
Glycolytic system
Oxidative system
Every energy system during exercising is active, but one is always predominant. The duration and the intensity of the workout are going to determine that.
AEROBIC ENERGY SYSTEMS
For example, let’s take the first event in this year Crossfit games. It was a 7k trail run. The time needed to finish this event as we can see starts from 36 minutes and goes above. The body has to provide energy for 36 minutes and more. This is purely an aerobic event. The aerobic system in comparison to other systems can create the highest number of ATPs from single glucose molecule, but it requires a longer period of time to do so.
Sam Briggs during the 7km Trail Run
ANAEROBIC ENERGY SYSTEMS
On the other hand, the second event, the Deadlift ladder, required the ability to generate high amounts of force. The athletes had to lift a heavy barbell, and the rest intervals between the lifts were very short, only 30 seconds. The ATP-PC system (which is the main energy supplier for exercises lasting from 0-10 sec) is working on replenishing the ATP broken down during the lifts. So, the anaerobic energy systems are very important, because they have the ability to provide us with higher amounts in short periods of time.
Lucas Parker mans up and Deadlifts!
THE POSITIVE EFFECTS THAT ARISE FROM THE DIVERSITY OF CROSSFIT WORKOUTS
Training different energy systems creates all-round athletes. Like we said, during a Crossfit workout you usually have to rely on more than just one energy system.
Training different energy systems provokes your body to react differently to the training. Those workouts when the energy supplied comes from the ATP-PC and glycolytic systems burn more calories during and after the workouts. Even though fat is burned during low intensity workouts, the total energy expenditure during those high-intensity interval trainings is greater, thus the total amount of fat burned is also greater. Studies have shown that the RMR (resting metabolic rate) stays elevated by 15% after the workout is done.
Training the anaerobic energy systems in Crossfit will improve your bodies’ ability to regulate aerobic, anaerobic and ATP-PC enzymes. You’ll be able to work longer at higher levels, burn and generate energy more efficiently.
barbell complexes improve strength and technique
FAST TWITCH MUSCLE FIBRES
The Crossfit athletes as we can see are big, strong, powerful and lean. This is a result of their training. The fast-twitch muscle fibres are recruited heavily during high-intensity workouts. These muscle fibers have greater CSA (cross-sectional area), leading to greater muscle size.
SLOW TWITCH MUSCLE FIBRES
On the other hand, for longer, high-volume, low-intensity workouts, the body is recruiting more slowtwitch muscle fibres because they have greater endurance ability. During those types of workouts the muscles are supplied with energy through fat oxidation from the aerobic energy system. This allows the athletes to work for a prolonged period of time. Training different energy systems may be the reason behind such impressive aesthetics as well as athletic performance.
THE OXIDATIVE SYSTEM
Working on the oxidative energy system is very important as well. The effects from those workouts include:
improved aerobic capacity
increased work durability
better ability to recover
increased number of mitochondria’s
increased number of aerobic enzymes
more oxygen and nutrients available to the tissues
You would think that these abilities will serve you well only for high volume, pure oxidative workouts/events, but you’d wrong. Recent studies are showing that the aerobic system is not completely shut down during anaerobic events. The recovery period after an activity is purely aerobic.
Crossfit WODs can be very challenging and taxing for every energy system.
Working on different energy systems like we have discussed has many effects on your body. But, let’s not fool ourselves. For the real benefits to be achieved from training them, you must pay attention to your nutrition as well. These things always go together. Always fuel your body properly at all times and make sure that you have the energy to perform each WOD to the best of your ability, and the nutrition to recover as effectively as possible afterwards.
And while I was thinking back to the events of that day, I thought about the men and women that were patiently waiting in line to meet this wonder women. I recalled that these people were equal parts men and women. And these men weren’t being dragged to meet Brooke by their girlfriends.
LEARNING FROM BROOKE ENCE
These guys were there on their own accord, waiting patiently to meet one of the biggest names in Crossfit. Gender was not the issue. Athleticism and pure bad-assdom was. And when Brooke spoke, these guys listened, absorbing each nugget of wisdom she bestowed.
Now, one might attribute the line-up of guys waiting to meeting Brooke Ence to the fact that she’s a gorgeous blonde bombshell with a physique carved by the late Michaelangelo. But striking looks aside, there also lies the fact that Brooke is a phenomenal athlete. And I do not use the term ‘phenomenal’ lightly.
Making Bar Muscle Ups look easy
As one of the fittest women on earth, Brooke Ence has helped mould Crossfit into the sport that it has become. Meeting her was pretty great. Her personality was just as large as her muscles. She is outspoken and says what’s on her mind, and she doesn’t mind letting her emotions get the better of her either.
In a recent video released by CrossFit, we see Brooke share her experiences whilst traveling through Europe and filming for an upcoming film. And we see her burst out in tears more than once. Training as a Crossfit competitor, filming an upcoming blockbuster and meeting and greeting fans, away from her husband and loved ones for months on end and retreating to a hotel room every night wouldn’t be an easy choice to make. Yes, she is a top Crossfit athlete, but she is also creating her own brand of self and not letting anyone get in the way.
INSPIRING WOMEN THAT TAKE NO PRISONERS
“It isn’t even just about Crossfit, women such as Brooke aren’t letting society hold them back.”
Each woman who shows up day in and day out, ready to give it their all. These are the women inspiring us to be powerful in whichever way we chose to be.
Whether it’s in the gym or at the office or in our homes, women like Brooke take no prisoners. She works damn hard in creating her own brand of super women, one that knows her empowerment holds no bounds.
Brooke Ence focused during competition
But sometimes we have to learn this the hard way. I grew up playing basketball, and while I admired women like Chamique Holdsclaw, it was the boys teams at school that mattered more. The girls Varsity teams were lucky if just as many fans stayed to cheer us on that did the boys. And the sad part? It seemed normal. We played out hearts out whether or not we filled the stands, but the respect that the boys received far outweighed the respect and admiration received by female teams.
The same goes for women’s professional sports. How often do we head to the pub to watch the women’s rugby or football? I’m not saying that you should by any means, but I believe Crossfit has forced us to pay equal respect to the women on the field.
HOW DOES CROSSFIT PROMOTE EQUALITY?
It’s pretty simple really. Sometimes, men and women compete side-by-side, and the women are just as mesmerising to watch.
One obvious example is during the 2015 CrossFit Games, when Sam Briggs absolutely smashed Murph. While temperatures surpassed 100 °F, the athletes embarked on a workout which would carry them far past any normal person’s physical or mental capacities. But that didn’t stop Briggs from winning the event with more than a minute between her and second place Alethea Boon. What makes this story even better is that Briggs beat all the men competing except for one, that being Iceland’s Björgvin Karl Guðmundsson.
Brooke Snatching during competition
The amazing thing is that she managed to repeat an equally impressive feat during the first event of the 2016 CrossFit Games, the 7km trail run. Here all the athletes ran together, and she finished 3rd out of ALL the competitors. Only Josh Bridges and Mat Fraser managed to beat her.
And men of the Crossfit world pay no heed. They see the women lifting next to them during a WOD or racing past them in a sprint as their equals, and these guys deserve equal amounts of respect for doing so, especially in a society where men are expected to be the toughest and strongest. And I am lucky to have one of those men by my side. Sentiments aside, I love that my boyfriend regularly competes wearing a shirt that says “Dottir,” and “my girlfriend is stronger than you.”
As PS Cummings puts so aptly:
“Toughness knows not gender.
Grasping for the buoy of breath on the floor of my first CrossFit gym years later,
I lost no pride in conceding victory to any of the women who finished faster.
Chris Hinshaw is a former All American swimmer and an experienced professional triathlete with top international finishes including a 2nd place overall finish at the Hawaiian Ironman World Championships, 2-time member of Team USA at the Hawaiian Ironman, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil.
Working with 2 CrossFit Games winners
Working with numerous Crossfitters, from the top pros through to everyday athletes, Chris designs his programming and workouts around the following elements of endurance:
Aerobic Threshold: Steady workouts at a moderate intensity to develop fuel efficiency (burn fat), muscular skeleton system, and aerobic endurance.
Lactate Threshold: Higher volume workouts with longer distance intervals at higher “threshold” intensities with less rest between reps and/or sets.
VO2 Max: Lower volume workouts, shorter distance intervals at higher intensities, and more rest between reps and/or sets.
Speed Endurance: Very low volume workouts with interval distances less than 60sec. Extremely high intensities. Used to recruit fast twitch fibres and force them to develop endurance. Full recovery between reps and/or sets.
Strength Endurance: Low volume workouts with high intensity intervals that include various explosive movements to recruit and develop your fast twitch muscle fibres.
Chris working with Rich Froning
IMPROVE YOUR OWN ENDURANCE
With running being such an important part of Crossfit and overall fitness in general, pick up a few tips from Chris and improve your knowledge, training and athletic ability. Here is an example of one of his workouts with Camille LeBlanc Bazinet:
HOP SCOTCH (test Aerobic Threshold)
200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint
800m run at easy pace
100m sprint
600m run at easy pace
100m sprint
400m run at easy pace
100m sprint
200m run at easy pace
100m sprint
Total: 5900m
Workout Details:
This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.
Workout Focus:
All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form
Chris is the endurance Coach of both the male and female winners of the 2016 CrossFit Games
IN CONVERSATION WITH CHRIS HINSHAW
Hey Chris can you tell us where you are in the world right now and what are you up to?
Right now I am at the Power Monkey Camp. There are about ninety athletes and thirty coaches in here. The coaches represent a broad range of specialties. Chad Vaughn has just won another Master’s weightlifting title, he is here working and directing the weightlifting side. We have got World Champion gymnast and Olympic athlete Dave Durante who runs one of these sessions as well. I run the endurance section here, and am working in 2 hour blocks. It’s an amazing place and atmosphere, very exciting things happening in here.
In regards to endurance, how high is the standard for the top Crossfit athletes, how important is endurance to them and how good do they have to be to win the Games?
That’s an interesting question. There is no doubt that endurance is a vital part for these athletes and they have evolved their training to properly incorporate endurance work.
In 2013, Jason (Khalipa) and I truly worked on and trained his endurance. We saw that this gave him a unique and incredible competitive advantage. He was doing something in 2013 that no other games athletes was doing to the same extent. The secret is working on endurance. Every single games athlete is now training their capacity endurance to a high standard.
Rowing with Mat Fraser and Jason Khalipa
How did you and Jason begin working together? Did he have a specific set goal for improving his endurance?
I’d been doing Crossfit for a little over 4 years when I got that phone call from Jason. And I had actually been a member in the gym for over a year. He called me on the telephone and said: “Hey Chris, this is J! ”. I had no idea who I was talking to!
He asked me to be his coach. And I was like, Oh my god! This is Jason Khalipa! I had butterflies in my stomach and I was so nervous.
He said if you accept then I’ll do anything you say without questioning your methods. And again, I was so nervous, but I thought about the knowledge I had and the positive effects Crossfit had had on my endurance training. I wondered what would happen if we took a purely crossfit athlete with no endurance background and adapted my endurance training into his program.
“We set up an experiment and went on a little adventure. That’s how it all started. Jason was my first Crossfit athlete.”
You once said “I think a coach ultimately is responsible for building confidence”. Can you expand on how you do this with your athletes?
Every coach should inspire confidence
So, I do believe our number 1 concern as coaches is to create confidence. When I met with Jason Khalipa for the very first time he was a broken and beat down athlete.
You could easily get inside his head. When I put together his programming, I recognised immediately that I needed to build up his knowledge as well in terms of running and other types of endurance activity. But I had to build up his own knowledge about himself and his capability and I wanted to make him a strategic thinker and an even more powerful competitor. Unless I built up this foundation of knowledge, this foundation of experience, he was never going to be a threat.
I developed an arsenal of different gears in terms of running for him to use, and trained him to realise the different speeds that I was asking him to do. Over time he began to understand what the workouts meant and how to strategically accomplish them.
(Click here to learn more about Chris Hinshaw’s opinions on mental toughness.)
Do you every see any correlation between an increase in endurance training at the expense of strength?
So this was a number 1 concern for me when I first started.
‘Most weightlifters recognise that in between their reps, a developed aerobic system will help them in their recovery.’
But at what risk will extended endurance work impact their power output and strength? From my experience, especially with Games Athletes, this does not have a negative impact, and in many cases the reverse is true as long as the endurance work is done in moderation.
COACHING RICH FRONING
Rich Froning went from a 6 minute mile to a 5:41 mile over the first 12 weeks that we worked together. During that time his Back Squat went up. In his own words ‘all of my numbers continued to climb.’
Coaching Froning
COACHING MAT FRASER
He was the one that concerned me the most because here is a very experienced weightlifter, and what if my endurance training had a negative impact effect on his strength and it went down?
I had this great moment last june, Mat Fraser was doing a workout of mine, it was 3 rounds of 3 x 600m for a total of 5400m. He was running a 6-minute mile pace. Three hours later he hit a 170kg (375 lb) PR in his Clean and Jerk. That to me was super exciting.
Back into the pond…
The key is moderation.You can’t train a Crossfit athlete like a triathlete and my athletes don’t put in a lot of volume, but what they are doing is targeting muscle groups that are neglected. That’s where I focus my time.
In triathlons you train for set distances in different disciplines, how do you train your Crossfit athletes for the unknown?
I come from an endurance background. I understand endurance science. I train my athletes very traditionally from what I’ve learned from my career of competing in long distance triathlons. Crossfit is substantially different from that. We are not targeting one specific distance to be good at. We want to be good at a broad range of distances and so we must train and be prepared for exactly that.
Its always important to develop an arsenal of gears for your running. I test and work around the following time and distances, which are all important for Crossfitters.
Recovery jog pace (90 minute pace)
10k (40 minute time domain)
5km (20 minute time domain)
1mile (5 – 6 minute time domain)
400 m speed in Crossfit is critical!
Chris putting the athletes through their paces
Do you have any kind of tips for everyday Crossfitters that are looking to improve their endurance?
Well, on my website Aerobic Capacity I add 3-4 workouts every single week in terms of running. If you have more specific question about it, you can check out my website.
EXAMPLE WORKOUT: BOMBOLINI
Workout Details
3 sets: 500m fast run, 200m recovery jog, 100m sprint
No rest between intervals
5 min rest between sets
Workout Pacing
This workout has 3 different paces. Your 500m pace must be faster than your mile PR pace but slower than your 400m PR pace PR. Your 100m sprint pace must be equal to or faster than your 400m PR pace. Use your 200m recovery jog in order to hit your 100m pace goal.
Coaching the best Crossfitters in the world
You work a lot with the top Crossfit athletes. What is it like as a coach to train these individuals?
It’s tough. I love coaching, I really do, but it’s incredibly stressful. Expectations are real, they want to see improvements and the thing about running is that you can easily measure your improvements.
Thanks Chris!
For more information about Chris Hinshaw and his Aerobic Capacity program, Check out his website or facebook page.
As a sport psychologist I have a tuned ear for all things mentality and have picked up a lot of references to Games psychology and the mental strength of athletes throughout last month. At the Monday evening announcement before the 2016 CrossFit Games Dave Castro said:
“This year is going to be the most challenging both physically and mentally that you’ll have ever encountered at the CrossFit games”.
He’s not alone in identifying mentality as a huge influence on performance. Only a week before this announcement the CrossFit Games site posted the journal Mind Games in which Julie Foucher and Scott Panchik stress that:
“it’s completely mental strength that determines your final performance” over physical ability.
The week before that I listened to Katrin Davidsdottir on the Road to the Games series talk of focussing on the process and not the outcome, and the influence sport psychology has upon her training.
Words of advice from the fittest woman in the world
THE ROLE OF PSYCHOLOGY ON PERFORMANCE
The role of psychology on performance is becoming more apparent within Crossfit, the question is, are we born with this special power or is it something we can improve upon?
Well, just like we can improve any gymnastic skill or develop strength beneath a barbell, mental skills can also become a strength. Some people are born with a healthy dose of mental toughness and others less so, similarly to any skill or ability.
WHATEVER YOU WERE BORN WITH YOU CAN ALSO IMPROVE UPON
The field of sport psychology has been supporting this for the last century and with current research from neuroscience around plasticity we know it is the case.
So how does someone develop such an ability? Let’s look at physical development around the Deadlift as an example. Some athletes are naturally capable of picking a weight from the ground, however as resistance increases those with well learnt techniques end up lifting more, having less setbacks and reaching their potential. Whilst those that don’t get injured or hit a ceiling in their ability quickly.
Mental strength is vital for top performance
The mind works in exactly the same way. Some individuals can push themselves extremely far and as mental resistance increases during a workout their ability to withstand the resistance becomes apparent. What techniques do you use when motivation is low, what skills do you apply to ensure you do your best when you lack confidence? What do you do to ensure you don’t have a setback or a mentally “tweaked back”?
3 TECHNIQUES TO TRAIN YOUR MENTAL STRENGTH
Imagery, Self Talk and State management are used in some way by every athlete, However, that said how many athletes use them and hold their technique when mental resistance is high.
1. CONTROL NEGATIVE SELF-TALK: THOUGHT STOPPING
Once you become aware of negative self-talk, it must stop immediately! In competitive Crossfit, you can’t afford the luxury of adverse thoughts. They snowball quickly and before you know it, you are hoping for it all to be over – or worst of all – you have already stopped!
Patrick Vellner tore a bicep then went on to put in incredible performances at the Regionals. Iron mind!
2. BAND TECHNIQUE FOR SNAPPING OUT OF NEGATIVE THINKING
Actions can aid ‘thought stopping’ andit’s common for athletes to wear bands around their wrist to snap when a negative thought arises. This behaviour reminds you to ‘snap out of it’. Try this in your next workout to help keep your crossfit mindset positive. Pick something individual that works for you – either way, use a psychological cue to keep your positive thoughts, and strong performance, on the right track.
3. COUNTER NEGATIVE THOUGHTS
Keeping negative thoughts completely out of your own consciousness is difficult, and requires a good amount of mental toughness. However, don’t look at this skill as repressing negative thoughts through effort.
It is important to be mindful of each negative thought as well as the cause of it. Once restructured into a positive statement, you need to counter the argument put forward by the feeling of doubt with a positive ‘case’ (such as a lawyer would do in court). This can be a memory from your past where you performed well at a particular skill, or a time you exceeded your perceived ability.
Incredible performance in Regional Nate by this Icelandic athlete
By presenting the case you are essentially convincing yourself that the original thought was irrational. This will reduce the chances of it returning and improve your crossfit mindset, additionally giving yourself a positive outlook.
TURNING YOUR MENTALITY INTO A STRENGTH
Mental skills are coachable and can become a strength. They call it mental toughness, some are born with it, some aren’t, what is clear is that both can make it stronger. The key is being aware that confidence or motivation is holding you back and taking the responsibility to turn the weakness into a strength. How fitting it is that Julie Foucher claimed “the best games mentality wins it” and Katrin Davidsdottir takes her second title at the 2016 CrossFit Games.
Try workouts that are designed to push your mental strength and toughness, because they will build your self confidence and help you deal with any negative thoughts that may arise. Try this one from Sara Sigmundsdottir.
Workout from Sara Sigmundsdottir called KETTLEBELL HELL!
Sara: ‘If you want to work on your mental strength I recommend this workout: Kettlebell Hell.’
Sara sigmundsdottir is an athlete with incredible mental toughness
4 Rounds for increasing load:
10 Double KB Clean
10m Double KB FR Carry
10 Double KB STOH
10m Double KB FR Carry
10 Double KB FR Lunges
10m Double KB FR Carry
10 Double KB FR Squat
REST 3 minutes b/t rounds
‘Recommended starting weights 16/12kg (35/26lbs) or more if you dare.. Take it with someone who pushes you! Thanks BK Gudmundsson for the competition’
Ben Bergeron “We are what we repeatedly do. Excellence, then, is not an act, but a habit.”
Wherever one goes we stumble upon this thing called ‘Crossfit’! A few weeks ago I went into a Munich City sports store. What did I find there? Crossfit equipment! How cool is that?
What’s the one thing suddenly everyone’s doing in his off-season? Crossfit. What springs up everywhere like mushrooms? New Crossfit Affiliates. They’re literally everywhere. And that’s totally cool. I love to see that more and more people in Europe get to know the sport of fitness. Due to this our community is growing fast and we can be delighted by an ever growing popularity. The only thing that I dislike is the new picture most people develop of our sport thanks to YouTube, ‘awesome’ CrossFit Games compilations and heroic ads.
Katrin and Mat winning the 2016 Crossfit games
Don’t we tend to forget or even neglect the most basic element of our beautiful sport?
AT ITS ROOTS, WHAT IS CROSSFIT?
In its most basic definition Crossfit is: everything! Yes, everything! Sounds weird and unspecific, I know.
Greg Glassman, the founder of Crossfit, expresses the basic idea of his sport is to not specialise. Crossfit aims for a well-balanced yet above-average development of each one of the 10 physical skills. But we should not over-develop one specific skill – that we may not be called ‘specialists’. I am asking myself whether we are exceeding this point?
How can I possibly think this way? The reason is the reduction of most programming to weightlifting and metcons.
‘But ain’t this the awesome mix in Crossfit? Interchanging between weighlifting and metcons?” Yes, it is. I am not going to say anything else.
Weightlifting or strength training in general with external, free loads is one of the most important basic pillars for the Crossfit athlete. No question. It is and will always be the best bet for gaining strength. The stronger you are, the easier the WODs with lower weights will feel for you. That’s why we need a solid strength base and should be working on our strength a lot.
Snatch PR time! Strength is a hugely important part of Crossfit
The same genius lies in metcon cycles based upon the formerly gained strength numbers.
THE DIFFERENCE BETWEEN CROSSFIT AS A PHILOSOPHY AND CROSSFIT AS A PROFESSIONAL SPORT
So where lies the problem you may ask yourself? In my opinion the problem lies within the missing differentiation between CrossFit as a well-rounded fitness philosophy and CrossFit as a competitive and professional sport.
For any competitive athlete amongst us a reduction of your training to a mix of weightlifting and metcons with competition-like movements is ideal. You need to perform extremely well and be as efficient and strong as possible in exercises like thrusters, snatches, muscle-ups, GHD Sit-ups etc. That’s why there’s a need to focus on the movements that you will encounter in competitions.
So how about everyone else? Shouldn’t they perform the same movements? Oh yes, they should!
Adrian Mundwiler mixing things up
The point is this: if you’re training CrossFit in order to be fit for your everyday life, to be able to live the life you want and not be limited by your own physical capacity you need to do more than ‘just Crossfit’.
THE WAY I SEE CROSSFIT
My heart is bleeding while I’m writing the last sentence as it does not conform to my understanding of Crossfit. From my point of view Crossfit is the most wonderful and complete training philosophy I’ve ever known. But the way it is interpreted by most athletes, affiliates and people in general it gets reduced to a mix of weightlifting, powerlifting, rowing and some gymnastics elements.
Biking, swimming, playing a multitude of different games like basketball, volleyball, football or soccer, surfing, skating, slacklining etc. are rarely found in any programming. Although these things would be so important to evenly develop the soft skills found in our 10 physical skills.
THE SPORT OF FITNESS: ADAPT AND DEVELOP
Where in weightlifting are we working on our balance as well as in slacklining? How about agility? Precision? Of course we need all of the above when first learning our weightlifting or gymnastics skills. But at some point these exercises stay more or less the same regarding the challenge for our soft skills. Playing a game, the surroundings are ever changing. No throw equals the last. No jump is just like the other. We are forced to adapt to constantly varying impulses. Impulses we can’t control. Sounds like everyday life challenges? Sounds like Crossfit!
BK Gudmundsson ‘Trying to get that Husafell stone off the ground. It definitely doesn’t look like a 186 kg stone but it sure feels like it.’
If you take a closer look at the documentaries about our Crossfit heroes you will see they’re practicing what I am preaching here. Rich Froning and Dan Bailey play Baseball every once in a while, they’re out there mountainbiking, driving quads, skating and swimming. Do we see this in their programming? No. That’s why everyone needs to open their own eyes and mind for this kind of understanding of the sport of fitness.
It is crucial for pro athletes liike Froning and Bailey to master the exercises mentioned above and become extremely strong in these lifts. Nonetheless they are still developing their soft skills and therefore train different planes of movement as well.
NEGLECTING THE TRANSVERSAL PLANE
That’s the second thing I want to point out about the “small pool” of Crossfit exercises. Most of them are bilateral and are performed on the frontal or sagittal plane. Most programmings neglect the transversal plane (rotations). Why? Because it’s nearly impossible to measure. Therefore, it cannot be used in competition. So does it make sense to incorporate rotations in CrossFit competitions? Absolutely not. Does it make sense to incorporate them into your training? It absolutely does.
The 3 planes of motion
To program efficiently for an affiliate and hit all of the physical skills is an art. And it needs periodization. I am not trying to point out specific Crossfit boxes and say ‘that’s not good. You’re missing something’! What I am trying to do is wake up every single one of my readers.
Please do not limit this wonderful fitness philosophy to weightlifting and metcons. The programming and training at your local affiliate gives you an awesome chance to develop a strong basis for life. Please never forget to play.
CONSTANTLY LEARN AND PLAY NEW SPORTS
Never forget the ‘Play games and have fun’ part of CrossFit or stolen from the official definition the ‘constantly learn and play new sports’. This holds especially true if you are not trying to compete in CrossFit.
Brent Fikowski having fun with Sled Pushes
By now I’ve nothing left but a mild smile and a firm ‘yes’ for people that ask me whether I ‘only crossfit’. Of course I only do crossfit. Because CrossFit involves everything I do.
It doesn’t matter if I go swimming, hiking, riding my mountainbike, standing on my SUP or taking my longboard into town. Whether I am trying to stand on a slackline or fighting in a pick-up basketball game. All of the above will make me better and more physically capable as specific parts of my physical skills will develop. Paired with a solid and clever strength and conditioning program made out of complex exercises with external, free loads (aka weightlifting and powerlifting) and a mix of all three basic pillars of CrossFit (Weightlifting, Gymnastics and Metcon), which we are all trying to develop to a point of mastery as Glassman originally postulated, I am truly on the primary crossfit way to fitness.
I’ve read loads of blogs and articles on strict movements being better than kipping and the accelerated force of your bodyweight on your shoulders is bad for you blah blah so yeah…. Cool.
STRICT Vs KIPPING: ARE YOU EVEN READY FOR STRICT?
How about I want your shoulders to be so strong that if you so wanted to you could strap 20kg to your chest and jerk your shoulders up and down on a pull up bar all day long and not get hurt? Not that you would want to, but the idea is hopefully now in your head. Here is another question: are you even ready to do something strict?
Don’t rush your recovery, let your body heal then get back to what you do best!
Everyone has a few good years in them when they start training and it’s in those first few years that what you do determines if you’re going to thrive as an athlete and be the strongest badass in your area or be another one of those people with niggle after niggle, injury after injury, that’s my bad shoulder, that’s my weak knee and so on. What goes wrong?
You’re doing muscle ups, you’re doing pull ups, you’re doing pistol squats and you have not put the time in to have the prerequisite joint and connective tissue strength to actually cope with those movements, every rep you’re doing is breaking you gradually and what’s worse, when your body is telling you that it’s not happy YOU go on mobility wod and find a QUICK FIX so the pain goes away!!
CONCENTRATE ON CORRECT MOVEMENT
Changing your approach and altering your goals to having a healthy body with a full range of motion throughout every part is the most sensible way to tackle any kind of training, imagine if every joint in your body was centred perfectly, nothing clicked when it moved, nothing felt like its “grinding” imagine how your central nervous system would feel!
Move well and reach your full potential
Unlocking that system will actually let your brain allow you to use your strength to its full potential, check out what any elite Olympic lifter does, they stretch, they eat, they have a sauna while stretching, they eat, they get a massage, they do mobility, they practice technique, they stretch, they get an ice bath, they eat, they sleep, they snatch 200kg……
Everything they do is geared to them getting their body into a state to actually be able to cope with the stress of heavy lifting, now obviously normal people’s lives are a bit more demanding but even as I’m sitting writing this I am testing how much I can externally rotate at my hip and seeing if I can maintain it while concentrating on writing.
THINK LONGTERM: HEALTHY MOVEMENT, HAPPY ATHLETE
With my athletes my focus is making them have strong and healthy shoulders in any motion of pushing or pulling, seeing if they can move their arm independently of their lats and seeing if they can then do the same movement with muscle activation, if you cannot put your shoulder into the correct position to initiate a movement then like I said earlier you’re going to be in for a world of hurt in a few year’s time.
Good movement is vital for success
If you spend the time making yourself strong and durable then when it comes to working towards that muscle up you will get it in no time and it will most likely look effortless, when you do a 21,15,9 with kipping pull ups you’re not gonna feel like your shoulders have been wrenched out, you’ll actually be able to really enjoy Crossfit and push yourself even harder!
DO YOUR MOBLITY WORK!
That first 15 minutes of your wod class when you’re doing bunny hops, bear crawls and active/passive hangs is probably the most important part of your session, but doing more at home is essential for your overall development and longevity. The work ethic of any crossfitter is legendary but if they applied it to their mobility a little more their gains would have such a strong foundation that they would excel so much more. When someone asks me how long something will take I always have to ask the question “how hard are you willing to work?” And that guys, is all up to you!
In late July, 23-year-old Tia bravely battled for 5 days with Katrin Davidsdottir and only narrowly missed out on the top spot of the podium at the CrossFit Games. As soon as this finished, she resumed training for the Rio Olympics, where she was due to represent Australia in the weightlifting Event. A few weeks later she flew to Rio and yesterday she competed in the 58kg Division.
She placed 5th in her group and 14th overall. After successful first and second attempts, the Aussie athlete paced herself to line up for a 112kg clean and jerk attempt. Her personal best in the clean and jerk is 111kg. Unfortunately, she missed the lift. She shared her feelings on her Facebook page after the event:
Tia at the CrossFIt Games
‘My 2016 season for both Crossfit and Weightlifting is officially over…. But what a time I have had!!! I just completed my very first Olympics and what an experience it was…I didn’t quite reach the total I wished for but I couldn’t have asked for better preparation leading into today’s session. The support and encouragement that I received through messages was unbelievable. I’m so grateful to have so much support from everyone all over the world.
One of the most important things to me was to have my Fiancé, Mum and Gran right there in the crowd to cheer and support me through the whole thing. I’m so glad they got to experience it with me. I Love you guys so much!’
Tia and her fiancée Shane Orr
And she said in one of her interviews before the Olympics:
“Going to the Olympics is definitely something that I’ve grown up wishing to do since I was in Primary School. Saying that I’m going to go to the Olympics as well as the Crossfit Games and experiencing it is more than an achievement for me. I’m so proud to say that I’m able to do both in the same year.”
Toomey’s Training and Achievements:
TIA AT THE CROSSFIT GAMES
Recently, she competed at the Crossfit Games and finished in second place, only 11 points behind the winner Katrin Davidsdottir.
She took two event wins, in the Suicide Sprint and Ocean Swim (she finished the 500 metre swim in 07:28 minutes). The Aussie and Icelandic athletes battled it out fiercely for the top position. First and second place shifted constantly between the two during the Games.
She started Crossfit in 2013 and currently trains and coaches at CrossFit Gladstone in Queensland, Australia.
A video posted by Tia-Clair Toomey (@tiaclair1) on
“I started Crossfit at the beginning of 2013 and 6 months later found weightlifting, which was to help with my Crossfit.”
Last year in the CrossFit Games she also finished second, and won the rookie of the year award.
A NEWBIE TO WEIGHTLIFTING
Tia-Clair Toomey only started weightlifting seriously 18 months ago. Which is highly impressive if you think about how far she has come (from essentially zero experience to Olympic standard in 18 months). In comparison to some athletes that have been training their entire lives to compete at the Games.
COMBINING WEIGHTLIFTING AND CROSSFIT
Coached by Miles Wydall and her fiancée Shane Orr, Tia also had to prepare for both The CrossFit Games and The Olympic Games at the same time.
If you consider the extent of strength training and technique work that an Olympic Weightlifter puts in as part of their daily routine, it is phenomenal that Tia was able to do this, whilst ensuring her programming was also extensive and varied enough to build her fitness to the level where she is able to claim second place at The CrossFit Games. Respect must be paid to her coaches for this impressive feat.
TIA’S ATHLETIC BACKGROUND
She started track and field aged 11 and every single day before and after school, Tia trained with her father. In the mornings, she swam two to three kilometers.
CROSSFIT AND FITNESS
CrossFit works to find the fittest men and women on the planet. With so many different types of specialised fitness over a huge range of sporting disciplines, there will inevitably be friction between the semantics of ‘fitness’ and what it means to be fit.
CrossFit have however put a lot of intelligent thought into creating a training methodology that tests athletes over a broad range of disciplines and aspects of fitness. The CrossFit Games is the ultimate test of this methodology.
What is special about Tia is the way that she is good enough to compete at the highest professional level in both sports.
The Women’s Nike Metcon 2 Amp provides stability on lifts, optimal comfort and fit for longer distance runs, durability in WODs and flexibility on sprints. It is also lightweight and effective for everyday use, and provides all of these functional features in distinctive and bold Nike style. Let’s break down these different aspects of the training shoe, to find out exactly how it will help you to become a better athlete.
HIGH DENSITY RUBBER HEEL
We all know the importance of a solid heel for generating power during lifting, and the Women’s Metcon 2 Amp does not disappoint. They provide a strong base without feeling clunky or heavy. These shoes also offer good support for the arches of the feet, giving a grounded and solid feel for all weightlifting movements.
Built for performance
NIKE LIGHTWEIGHT FLYWIRE CABLES
This system wraps your feet and provides a strong yet lightweight support structure for each foot. Like suspension cables on a bridge, this will keep your feet where they need to be, and makes the Metcon 2 Amp even more responsive to the way that you move, jump, climb, lift and run.
GROOVED MAX-TRACTION FOREFOOT
This feature is especially useful for exercises such as Box Jumps and Bar Facing Burpees, where you are usually faced with high numbers of reps over longer periods of time. When fatigue sets in is normally the point where form can start to suffer, but the grip and flexibility of the forefoot keeps you covered and helps to avoid slips for tired legs (every athlete knows what this feels like when you misjudge a box jump!).
Stable, durable and responsive to your movements
This also augments quick dynamic movements and changes of direction: again think Bar Facing Burpees for a good example. With exercises such as suicide sprints or trail runs, which often require quick and limber footwork, the Metcon 2 Amp will give you the confidence to concentrate fully on the moment and perform to the best of your abilities.
RUNNING IN THE METCON 2
For running on the track, pavement or road, the Metcon 2 Amp remains comfortable over longer distances. The flywire technology is perhaps most useful here, allowing you to maintain a stable foot position without feeling too constricted. The shoe is exceptionally lightweight, which is very useful if you still have 10 km of pavement ahead of you to get through!
GRIP THE FLOOR: SPLAY YOUR TOES
With workouts that involve high repetitions of lifts such as Deadlifts, Overhead Squats or thrusters, the combination of the max-traction forefoot and the sturdy, high density rubber heel becomes highly effective. Splaying your toes can really help you grip and generate a much more stable base to lift from. We all understand how important it is to use the heel of the foot to control and balance weight (think about your Deadlift for example), but also driving with the ball of the foot and splaying the toes as well gives a much better push to generate force. The trainer provides all you need to put this technique into practice.
Sara Sigmundsdottir in the zone
RUBBER COVERING ON MIDSOLE
Rope climbs can shred shoes, so it’s a good test of function as to whether a training shoe will help or hinder your progress in this exercise. If you look closely at the midsole you will notice the heavily textured surface that Nike has implemented. Whether you prefer the secure S wrap or the fast J wrap to scale the ropes in your Box, this added texture and over the large midsole surface area will keep you gripped and in control.
LIGHTWEIGHT TONGUE AND LOW HEEL FOR IMPROVED ANKLE MOBILITY
The tongue is thin and stylish, allowing for a far reaching range of motion for your ankles. With the support from the flywire technology your foot will remain planted and stable. This works effectively for pistols, where your movement is being tested to its very limits. When combined with the low heel, you have a shoe that provides exceptional stability for everything from Squats to Box Jumps.
Choose your style…
STYLE IS EVERYTHING
Nike has once again used a minimalist style and built the Metcon 2 Amp using clean and simple forms that complement each other perfectly. The design elements accentuate each functional feature of the shoe itself. Look at the sweeping dynamic line that divides the Metcon and gives it its distinctive aesthetic. These follow the contour of the midsole rubber covering, and the bold, distinctive silhouette will will have you smashing WODs in style. You can also check out the Men’s Metcon 2 Amp version as well.
Customise your Own
If you want to really individualise your new pair of Metcon 2 Amps, then use Nike’s customisation feature and create the colourway that matches you best. Maybe you are a Dottir in the making, using ice cold blues and crisp clean white colours inspired by the Icelandic Scenery to design your kicks? Or perhaps a flag inspired red, white and blue colour scheme to represent your US, UK or French roots?
Whatever your taste, you can be sure that the Women’s Nike Metcon 2 Amp will provide the functionality and features you need to destroy workouts and PR’s, and look stylish in the Box and on the competition floor.
Correctly performed Deadlifts are one of the most important exercises in the Crossfit Spectrum.
Correctly done they will help you to build massive strength in your posterior chain and you will need that for all your weightlifting. It is also the exercise that allows your body to move the most possible weight. But as will every heavy lift, progress and avoiding injury lies in great technique. Here are 5 tips to improve yours:
1. WARM UP
Before lifting heavy, warm up properly! Avoiding a warm up is an invitation for injury. Row, do Good mornings and Romanian Deadlifts with an empty bar. Stretch your hamstrings and your lower back.
Warm up properly for Deadlifting
Start with a few warm up sets with an easy weight and higher reps before loading the barbell.
Walk to the bar. Stand with your mid-foot under the bar. Don’t touch it with your shins yet.
Grab the bar. Narrow, about shoulder-width apart. Arms vertical from the front-view, hanging just outside your legs.
Bend your knees. Keep going until your shins touch the bar. Don’t move the bar. Keep it over your mid-foot.
Lift your chest. Straighten your back. Don’t move the bar. Don’t drop your hips. Don’t squeeze your shoulders-blades. Pull.
Take a big breath, hold it and stand up. Keep the bar against your legs. Don’t shrug or lean back at the top.\
2. POSITION YOUR FEET PROPERLY
Like all lifts, the stance for Deadlifting is very important. If you are in front of the bar go to a hip-width stance, toes out 15°. Try to focus the weight on your forefoot but without letting your heels lose contact to the ground. That’s a classic Deadlift.
3. HEAD POSITIONING
Your spine has to be straight. That’s one of the most important things when you Deadlift. A straight spine distributes the weight evenly. If its not straight then the weight will be concentrated on one point, mostly the lower back. Hello herniated disc.
Keep the image of a straight spine in your head. If you are in the Deadlift position and raise your head you automatically feel how your lower back tightens. That’s because you are overstretching the muscular system in your back which goes from your head to your hips. Solve this by keeping your gaze on the Ground while Deadlifting in order to bring your spine into a neutral position.
Correct Deadlift position
4. DEADLIFTS: WORK ON YOUR GRIP
There is nothing worse than when you could lift more only your hands won´t let you. After a heavy workout or a high number of sets your grip will become weaker. Also, for many lifters, Deadlift strength is limited by what they can hold. So work on your grip strength.
Good exercises include farmer´s walks, static holds or higher reps. And of course a mix of them will attack and strengthen your grip in many different ways.
5. STRENGTHEN YOUR UPPER BACK
The upper back is the linchpin to all lifts that involve squatting, picking weight off the floor, and supporting weight overhead . Because of this, your weak upper back may be holding you back from bigger deadlifts. There are a few ways you can correct the upper back issue:
Heavy, high-rep Olympic high pulls
Putting high rep high pulls in your training will do wonders for building thick traps and a strong upper back, especially snatch high pulls. As far as muscle growth on the upper back is concerned, you get about the same effect from a high pull as the actual lift, but the benefit of the high pull is you can use more weight.
So who is Ateş Boran? Can you tell us about yourself?
I was born in 1987. I began my sports career the ages between 6-12 with apparatus gymnastic branch. Then from 14-18, I was a licensed rowing athlete. After I got a shoulder injury I had to quit. In 2004, I entered Marmara University School of Physical Education and Sports. I’ve been doing Crossfit for the last 4 years.
How did you start Crossfit?
When Crossfit was starting to be to heard about, I was working at a gym and in these years, we build crossfit space little corner for Crossfit in our gym.
When I saw the potential of Crossfit, and realised that I was good at it, I started to feel more eager to learn and be more programmatic in my training. At the end of the year, I started to work as a trainer at Crossfit34, which is Turkey’s first crossfit Box. Nowadays I am preparing for international competitions and also I’m working as a freelance personal trainer.
Ates Boran and CrossFit 34
Now you are the fittest man in Turkey. How did you achieve this target?
I took this job seriously for the past 2 years. I adapted my life for it. I’m training to become better with each and every passing day. Of course, success is not coming easily. I work hard to become successful.
How did you feel when you became “The Fittest Men in Turkey?”
The past 3 years my goal was to be successful in the Opens and competing at Regionals. For every athlete, who wants to go Regionals, these 5 weeks of period passing very stressful. For me this period passing tense, as well. So when it finishes I feel very relieved. This title which Crossfit has given to me, it show’s that I’m doing my job right.
How did you find competing at the Regionals in Madrid and how did it feel to win event 4?
This year’s Regionals in Madrid were more professional than previous years. All the staff, workers, volunteers and umpires took their jobs very seriously. The warm up facilities and resting area for athletes was great. This year, I was the only Turkish athlete at Meridian Regionals, so it means a lot of pressure on my shoulders. But I do my best with pride.
Ates Boran at the Meridian Regionals
I was expecting that 3 of the 7 events would be great for me. In the 3rd event I became to slow down and think about preparing my body for the fourth event. It was my strategy. And I won. It was the first regionals event first place I’ve ever won in my career and it made me very happy.
What’s your career goal? Where do you see yourself in the next 10 years?
I want to transfer my knowledge and experience to young people who want to be professional Crossfit athletes and also I want to raise and train new athletes.
CROSSFIT IN TURKEY
As you know, Crossfit is not a common sport in Turkey and is a relatively new sport for Turkish people. How is Crossfit developing in the country? What’s your opinion and perception?
In Turkey, many people don’t see Crossfit as a sport. Generally, in the fitness business they call Crossfit ‘getting fit fast’. Nevertheless, Crossfit is a growing worldwide sport and this influence is becoming more popular in Turkey.
Ates destroying Ring Muscle Ups
In Crossfit, socialization and creating a sense of belonging attracts beginners to Crossfit. We are growing community in Turkey. If we try to change people’s perspective about sports and if we can remove the bias in their minds then we will grow more and more, in my opinion.
In Turkey the focus has been always football, as you know. Often other athletes struggle to find support. For instance, Turkish national tennis player Cagla Buyukakcay, said in an interview at the beginning of her tennis career: “Only my family and my club ENKA supported me” So what kind of support are you getting? Do you think there is enough support or sponsorships?
Unfortunately, like most European countries the focus lies on football and this is the same for Turkey. This situation leads to the problem in terms of support for athletes like me who do other kinds of sports. Even so Crossfit’s popularity in the world is growing and big sports brands are attracted.
Crossfit supports a healthy lifestyle. It’s very important to take your supplements when you are a Crossfit athlete so I joined a German brand called “Xenofit Türkiye”. Also I work with one of the greatest weightlifting equipment brand in the world and in Turkey called “Werksan”
Nevertheless, besides footballers, athlete sponsorships don’t get too much attention. So we often have financial problems as individual athletes, that includes me.
PROGRAMMING AND TRAINING TIPS
Do you program your own training or do you have a coach?
My coach and I schedule my training program together weekly. I try to be ready for everything while I’m training. I cover my weak aspects and focus to become better at my strengths.
I am specifically training my thrusters and wall balls at the moment. Also, because I can’t use my height advantage, I dedicate more time to rowing. As I have no weight advantage for weightlifting I put a lot of time into perfecting my technique.
What advice would you give to Crossfitters that want to improve their gymnastic strength and techniques?
Especially for weightlifting, athletes should always dedicate a lot of time to their technique. Also, shoot videos of themselves to help identify their weak points.
I also advice to them train with a specific program and schedule. If they have an opportunity work with a coach, it will be more helpful. Because usually athletes don’t watch themselves and aren’t able to criticize their own mistakes.
What is your favourite and least favourite exercise in Crossfit?
Pistol, chest to bar, pull up ve ing muscle up are my favorites.
Wall Balls and heavy weight deadlifts are my least favourite definitely because I’m always sweating a lot these two exercises during my training.
Turn your weaknesses into strengths
What does a typical day look like for you?
I don’t like waking up early in the morning. So that’s why my day begins after 9-10 AM.
As for my programming, after breakfast I do my longer aerobic training. This includes running and rowing. During the day, I have my private lessons one to one with clients. After this, technical weightlifting training begins.
I finish the day with various metcons. On 2 or 3 days of the week before I go to bed I do bodyweight training. I finish each day with romwod’s half hour training session.
Can you give us information about your diet. How do you eat to boost your performance and maximise recovery?
In the normal season, I try to eat 6 total meals including snacks. I never consume any sugar or acidic beverages. I eat as few packaged foods as possible and try to get the energy I need from natural foods.
When the competition season is getting closer, this routine (willing or unwillingly) can change a little. I don’t want to subvert my program and also I don’t want to hinder my performance so I’m really making sure to take my vitamins and minerals regularly. Fish oil is essential and so is staying well hydrated
Ates Boran: The fittest man in Turkey
What do you do in your spare time? Do you have any passions for any sports besides Crossfit?
I love riding motorbikes. Besides that, I spend my spare time playing Playstation games and hanging out with my girlfriend. I following basketball, snooker and motorsports.
6 Questions and 6 Answers with Ates Boran
Who is your idol? Chris Spealler
What’s your motivation song? ACDC – Thunderstruck
What’s your favorite kind of meal? Homemade Burger
Favorite city? İstanbul
Who’s your biggest supporter? My girlfriend.
Favorite quote? ‘keep your head up.’
TURKISH
1. Ateş Boran kimdir? Bize kendinen bahsedebilir misin?
1987 doğumluyum. Spor hayatıma 6-12 yaşları arasında aletli jimnastik branşı ile başladım. Daha sonra 14-18 yaşları arasında lisanslı kürek sporcusuydum. Bir omuz sakatlığı sonrası bırakmak zorunda kaldım.
2004 yılında Marmara Üniversitesi Spor Yüksek Okulunu kazandım. O yıllarda genel fitness ve fonksiyonel antrenmanlarla spor hayatıma devam ettim. Son 4 senedir CrossFit sporu ile uğraşıyorum.
Ates Boran The Battle of London’da performansini sergliyor.
2. Crossfit’e nasıl başladın?
Crossfit’in duyulmaya başladığı ilk yıllarda, çalıştığım fitness salonunun bir köşesinde crossfit alanı kurarak antrenmanları denemeye başladık. İyi olduğumu gördükce daha istekli ve programlı çalışmaya başladım. 1 sene sonunda Turkiye’nin ilk Crossfit salonu olan Crossfit34’ün bünyesine eğitmen olarak katıldım. Şimdilerde uluslararası yarışmalara hazırlanarak, freelance personal trainer’lik yapıyorum.
3. Şu anda Türkiye’nin “En Fit’i” ünvanına sahipsin. Bu büyük başarı nasıl gerçekleşti?
Bu işi son iki senedir çok ciddiye alıyorum. Hayatımı buna göre düzenledim. Her geçen gün daha iyisini yapmak için gym’e gidiyorum.Tabi ki başarı kendiliğinden olmuyor. Bunun için çok emek harcıyorum.
4. Peki Türkiye’nin en fiti olduğunda neler hissettin?
Son 3 senedir hedefim Open’ları geçmek ve Regionals’ta yarışabilmekti. Regionals’a girmek isteyen her atlet bu 5 haftalık Open sürecini stresli geçiriyor. Benim için de bu dönem gergin geçtiği için bittiğinde büyük bir rahatlama hissediyorum. Crossfit’in verdiği bu unvan da işimi iyi yaptığımın bir göstergesi oluyor.
5. Madrid’te gerceklesen Regionals’ta yarismayi nasil buldun? 4. etabi kazandigini biliyoruz. Bu etabi kazanmak sana ne hissettirdi?
Bu sene Madrid’te gerçekleşen Regionals, geçtiğimiz senelere göre çok daha profesyoneldi. Bütün çalışanlar, gönüllüler ve hakemler işini ciddiye alarak yapıyordu. Atletlerin ısınma ve dinlenme alanı gerçekten çok iyidi. Bu sene Meridian Regionals’ta tek Türk olarak yarışmam üzerimde ayrı bir stres yaratsa da bana düşen görevi gururla yapmaya çalıştım.
7 eventin 3 tanesi, benim açımdan iyi geçmesini beklediğim eventlerdendi. 3. eventte stratejik olarak yavaş giderek vücudumu 4.event için hazırladım ve kazandım. Bu da kariyerimin ilk Regionals event birinciliğiydi ve bu beni oldukça mutlu etti.
6. Kariyer hedefin nedir? Onumuzdeki 10 yil icerisinde kendini nerede gormek istiyorsun?
Atletlik kariyerimde kazandığım bilgi ve tecrübeleri, bu işi profesyonel yapmak isteyen gençlere aktarmak ve yeni sporcular yetiştirmek istiyorum.
TURKIYE’DE CROSSFIT
7. Türkiye’de çok yaygın olmayan, çok duyulmayan yeni bir spor dalı Crossfit. Türkiye’de bu sporun gelişimi ile ilgili neler söylebilirsin? Senin gözlemlerin neler?
Şöyle ki ülkemizde Crossfit’e bir spor dalı olarak bakan kitle oldukça az. Genelde fitness sektöründe hızlı forma girdirme yöntemi olarak tanıtılıyor. Buna rağmen bütün dünyayı saran Crossfit, Türkiye’de de popülerliğini artırıyor. İçerisindeki sosyalleşme ve aidiyat yaratma duygusu,spora yeni başlayanları cezbediyor. Türkiye’de de giderek büyüyen bir topluluğuz. İnsanların, spora bakış açısını biraz daha yumuşatarak ön yargıları kaldırarak daha da büyüyebiliriz diye düşünüyorum.
8. Türkiye’de özellikle futbol gibi bir spor dalı odak merkezindeyken, başka sporların çok fazla desteklenmediği konusunda görüşler var. Örneğin Milli Tenisçimiz Çağla Büyükakçay tenis hayatının başlangıcında verdiği bir röportajda: “Bir tek ailem ve kulübüm ENKA destek oldu.” demişti. Sana nasıl bir destek var? Desteklerin, sponsorlukların yetersiz olduğunu düşünüyor musun?
Maalesef ki çoğu Avrupa ülkelerinde olduğu gibi Türkiye’de de sporun odak merkezi Futbol. Bu durum farklı sporlarla uğraşan bizim gibi sporcuların yeterli şekilde desteklenememesine neden oluyor. Yine de Crossfit’in dünyadaki popülerliğini arttırması ve büyük spor markalarının dikkatlerini üzerine çekmesiyle Türkiye’de de bir hareketlenme yaratıldı. Bu sporun önemli bir parçası olan supplement vitamin ve minarel desteğimin karşılanması için bir alman markası olan ‘Xenofit Türkiye’ nin bünyesine katıldım. Ayrıca Türkiye’nin ve dünyanın en iyi halter ekipman markalarından biri olan ‘Werksan’ ile de ortak çalişmalarim var. Buna rağmen futbol hariç sporcu sponsorluğunun doğru algılanamadığı ülkemizde, bende dahil olmak üzere bireysel sporcular olarak maddi açıdan büyük sıkıntılar çekiyoruz.
ANTRENMAN PROGRAMI VE TAVSIYELER, IPUCLARI
9. Gelelim antrenman programina… Antrenmanlarini kendin mi programliyorsun yoksa koçun mu ayarliyor?
Antrenmanlarımı koçum ile birlikte haftalık olarak programlıyoruz. Antrenmanda her şeye hazırlıklı olmaya çalışıyorum eksik olduğum yönleri kapatıp iyi olduğum yönlerde daha iyi olmaya çalışıyorum. Çalıştığım thruster, wall ball gibi spesifik hareketler var. Ayrıca boy avantajını kullanamadığım kürek, kilo avantajını kullanamadığım halter gibi hareketlere özel zaman ayırıyorum.
10. Crossfit sporuyla ugrasan atletler icin kuvvetlerini ve tekniklerini gelistirebilmek adina verebilecegin herhangi bir tavsiye var mi?
Özellikle halter programlamalarında, tekniksel hareketlerde kendilerini videoya çekerek zayıf yönlerini görebilirler. Bir program dahilinde çalışmaları öneririm. Genelde sporcuların kendi yanlışlarını görememeleri nedeniyle, eğer şansları varsa bir koç ile çalışmak her zaman daha faydalı olur.
11. En favori olan egzersizin ve en sevmedigin egzersizin nedir?
Pistol, chest to bar, pull up ve ring muscle up benim favori hareketlerim. Wall ball ve ağır kilo deadlift antrenmanlarında zorlandığım için çok sevmiyorum.
12. Crossfit sporcusu Ateş Boran’ın bir günü nasıl geçiyor?
Sabah erken kalkmayı çok sevmiyorum. Bu nedenle benim günüm genelde 9-10’dan sonra başlıyor. Programlamama göre kahvaltı sonrası uzun süreli bir antrenmanla başlıyorum. Bu koşu veya kürekten oluşuyor. Gün içinde birebir özel derslerim oluyor. Daha sonra tekniksel halter çalışmalarım başlıyor, çeşitli zaman aralıklarıyla günü 2-3 metcon ile bitiriyorum. Haftada 2-3 gün yatmadan önce Bodyweight antrenmanlar yapıyorum. Daha sonra romwod’un yarım saatlik uygulamasını yaparak günü tamamlıyorum.
13. Yemek düzenin hakkında biraz bilgi verebilir misin? Özel bir diyet programı uyguluyor musun performasını artırmak adına?
Normal dönemde, ana ve ara öğünlerle beraber 6 öğün yemek yemeye çalışıyorum. Şeker ve asitli içecekleri kesinlikle tüketmiyorum. Ambalaj gıdalarını, mümkün oldukça azaltarak ihtiyacım olan enerjiyi doğal besinlerle karşılamaya çalışıyorum.
Tabii yarışma süreçleri yaklaştıkça bu durum ister istemez rutininden kayabiliyor. Düzenimi bozmamak ve performansımı düşürmemek için vitamin ve minarel alımıma ekstra dikkat ediyorum. Özellikle kullandıklarım arasında balık yağı ve minareller büyük bir yer kaplıyor. Vücudun sıvı kaybetmemesi adına bu dönemlerde daha fazla sıvı tüketmek gerekiyor. Olabildiğince beslenme programıma sadık kalmaya çalışıyorum.
14. Boş zamanlarında neler yapıyorsun? Crossfit dışında herhangi bir başka bir spora tutkun var mı?
Motorsikletlere karşı ayrı bir ilgim var, motor kullanmayı seviyorum. Onun dışında boş zamanlarımı Playstation oynayarak ve kız arkadaşımla zaman geçirerek dolduruyorum.
Basketbol, snooker ve motor sporlarını takip ediyorum ve izlemeyi seviyorum.
Ateş Boran ile Altida Alti 6
İdolün kim? Chris Spealler
Seni en çok motive eden şarkı? ACDC – Thunderstruck
So that magical time of year is over! Better than Christmas, New Years, or any other holiday. For crossfitters, IT’S THE CROSSFIT GAMES! We all wait with our ideas on what Dave Castro’s next round of insanity to be thrown at our favorite athletes might be. We talk, wonder, analyze and even argue about what and how this year is going to put the big hurt on the few that make it to Carson.
Max effort, pure intensity
But as much as I love the CrossFit Games, as do the millions of other crossfitters, I think its time to reflect on what it is we actually devote so much of our lives to. To have a little think about what we see on TV and the internet, and what we do in our lives as lovers of the sport, and athletes.
SO WHAT IS CROSSFIT?
“The director of the Games, Mr. Castro, has been more than adamant, that the Games IS NOT crossfit. It is a showcase for crossfit athletes. A place where the elite can throwdown the gauntlet and make their mark.”
It consists of workouts that mere mortals wouldn’t dare to dream about doing (sometimes even starting workouts only a few minutes after doing the last one that was just as sinister). But the Individual Competition at The Games is a long weekend of five days, and life is 365. So what is crossfit, at it’s heart?
Greg Glassman explains it as “constantly varied high intensity functional movements”. I believe this is what we should all hold dear as athletes and ambassadors of our sport.
Getting comfortable with the uncomfortable
It’s a belief and culture, based on wanting to be the best physical selves that we can be. It is a concept of how we as humans should move and work, in order to live up to our bodies’ fullest potential. For some it has become an all consuming way of life, and for others a way to battle back from years of physical neglect. Maybe you were an athlete 10 years ago and you still have that competitive drive in you, and so the box has become your new haven. But when all is said and done, it is a scientific and dynamic approach to fitness.
TRAINING FOR THE UNKNOWN
Games athletes will tell you, when they’re home in their own box, they look at mainsite workouts, or follow a coaches’ program. They follow the Glassman philosphy. They use what’s available to them to prepare for the unknown and unknowable. They are preparing and bettering themselves.
Why? Because they are working TOWARDS the Games. Polishing skills. Getting stronger. Working on weaknesses. That’s Crossfit kids!
Ready for the next WOD
Your average crossfitter will not walk into a box and see a snatch ladder on the whiteboard that often. You normally won’t walk into Heavy Murph without a lil bit of notice. And you will not see a lot of ocean swims followed by DT. You’ll see what it takes to make you better while testing your limits to their maximum. You’ll see the whiteboard with the warm up, strength/skill work, and WOD. An athlete will walk in, study the board and see kipping drills, and snatch work, and scaled workouts. Believe this or not, but Games athletes do the same thing, at a higher level, a different intensity, or just plain ole higher volume.
WHAT I LOVE ABOUT CROSSFIT
I love Saturday at the Games, in the tennis stadium. I love the spectacle of big heavy lifts, and the roar of the crowd. But what do I love more? Being in my backyard box, working on kipping and double unders, and seeing the look on my sons face as I kinda-sorta hold my body in an awkward handstand position.
So when people ask me, “What is Crossfit?” My answer is short, it’s easy, and while it might confuse some, it says so much “Its not what you see on TV at the Games”.
We need your opinions for our BOXROX survey! We want to hear how you think we can improve, and what you would like to read and see more of? Your feedback will directly help us to constantly progress and develop. In return, you will be entered into the raffle and earn the chance to win one of 5 surprise gift packages! Click below to enter.
A lot has changed since we first began! From writing articles ourselves and running it alongside our full-time jobs, we are now the most widely read digital CF Magazine around. We have a team of 6 people and are working with more than 200 contributing authors from many different countries all over the world.
We cannot stress enough how grateful we are to have the opportunity to do this job and we thank you for your ongoing trust and support. In order to constantly improve, and to offer you content that matters in the best way possible, we want to ask you to take 5 minutes of your time and answer the following questions to support our work….
There are many aspects of fitness, and each one is never completely separate from the others in the way that it functions. Take the following ten domains of fitness for example:
Cardiovascular and respiratory endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Agility
Balance
Accuracy
Our bodies work as complicated interconnected systems, and understanding how these function together can give a clearer understanding of what we need to do in order to improve as athletes and as healthy human beings.
For example, we can develop power through weightlifting with a quality barbell, but this also requires coordination, balance and strength as well. It is almost impossible to find an exercise that exclusively isolates one of these ten domains of fitness.
All good strength work needs a top quality barbell
STRENGTH AND FLEXIBILITY
Strength and flexibility are inextricably linked. They affect one another, and if you only train one without the other then you will never reach your full potential.
WHY A LIMITED RANGE OF MOTION WILL ALWAYS IMPAIR YOUR ABILITY TO ACHIEVE YOUR FULL STRENGTH GAINS
If your body is not flexible enough to move through the full range of motion for a certain exercise, then you will not benefit as much as you could. Take the Squat for example, the king of strength exercises, and think about the range of motion that is involved.
No matter how strong an athlete is, if they cannot move the weight through the full range of motion then they will not maximise their potential gains. If they limit the range of the rep for their Squat, then their bodies will be under less stress, and they will not benefit in the same way that they would were they able to perform the full movement.
THE COMBINATION OF STRENGTH AND FLEXIBILITY IN OLYMPIC WEIGHTLIFTING
These athletes are a perfect example of how connected strength and flexibility actually are, and why they need to be developed simultaneously.
The Snatch: A perfect example of strength and flexibility
A correctly performed Snatch requires excellent technique, flexibility, and strength. Think of the athlete catching and rising up out of the hole. They have to be flexible enough to balance and control the weight overhead, as well as strong enough to support it throughout the full range of motion. With all strength work and Olympic lifting with a barbell, remember that quality is key. Keep your form tight, your breathing controlled and use the best equipment you can get your hands on, such as the Suprfit Performance Bar.
THE NEGATIVE IMPACTS OF FLEXIBILITY WITHOUT STRENGTH
Becoming Hypermobile
Loose ligaments
Joint instability
Being hypermobile means that an individual’s joints have an unusually large range of motion. When this is supported by a high level of strength (think Olympic weightlifters, elite level Crossfit athletes or gymnasts for example) then this is normally a hard won ability that has been developed over many years. It gives them the capability to perform well in their chosen discipline.
If this range of motion is not supported by strength, then it can lead to loosened ligaments and joint instability. Ligaments bind bone to bone (tendons connect muscle to bone), and if they are stretched to the point where they lose their natural elasticity then they will not be able to effectively hold the bones of certain joints in place. Think of a ligament like an elastic mobility band, after it has been stretched it returns to its original form, so long as it is strong.
Flexibility and recovery work is essential for any athlete serious about their progress
If an athlete has a large range of motion in their joints AND the strength to perform a particular movement (as in the case of the examples above) then it is a tremendous athletic advantage.
HOW IMPROVED STRENGTH WITHOUT A RISE IN FLEXIBILITY CAN LEAD TO PROBLEMS
Soft tissue tears
Sprains or strains
Postural changes
Conditions such as anterior pelvic tilt and upper crossed syndrome.
To perform exercises properly, you need to be mobile enough to do so. Let’s go back to the Squat. This exercise requires strong knees to support the movement and shift the weight without the knees tracking inwards. It also requires good flexibility in the ankles and hips, to avoid any breakdown of form. The hips and ankles also need strength to support the weight through the movement, as well as flexibility.
STRENGTH AND FLEXIBILITY NEED TO BE DEVELOPED SIMULTANEOUSLY
Both are important and both need to be developed simultaneously. Flexibility without strength can lead to joint instability, whereas strength without flexibility produces an inadequate range of motion and can lead to tears and problems with posture. If you want to develop as an athlete, dedicate proper time for both strength and flexibility work. As you improve, pay attention to the relationship between the two, and the way that advancements in one area will often compliment the other.
CrossFit Blackwater athlete and head coach, Scott Jenkins competed at The CrossFit Games 2016 for the second year running in the Masters 45-49 category.
Scott, we haven’t seen you at any of the UK or European competitions this year – what have your goals been this year?
I have taken a step away from other competitions and have focused all my efforts on making the return trip to Carson.
My goals this year were:
Get back to the Games
Win an event
Get on the podium
Win!
Of course I wanted to win it! It was tough – Bill Grundler is still the guy to beat in my mind.
At the Games last year!
So what was the plan at the Games this year?
Last year I was thrilled to qualify for the Games. I had been trying for 7 years to get there and I felt that I’d achieved my goal just by going. The first couple of events out in Carson weren’t great for me and I ended up in 18th after two events with a fight on my hands just to make it into the final.
This year I mean it to be different. I feel like I’ve earned my place and I want to go out there and scare a few people! If the programming goes my way I don’t see why I can’t be a podium contender. If there are a lot of one rep maxes and a pistol marathon – maybe not.
How do you think you stack up against the big names in your category – Bill Grundler for example?
I think the odds are slightly in his favor. My engine is better this year so I think I can challenge him on the met con type workouts. My problem is the strength WODs – I lose a lot of ground on those workouts whereas Bill does consistently well across all the board – he nearly always finishes in the top 5 across all events.
I’ve been working hard over the last 3 months – my training plan includes 3 days a week of heavy Olympic lifting. I am working really hard on my weaknesses – I am getting better – maybe not at the pace to get top 5 at the games in those events but if I can squeeze into the top 10 it won’t have such a profound effect on my overall rankings.
Working on his Snatches
So is there anything you’ll do differently this year with the benefit of last year’s Games experience to draw on?
I made a lot of rookie mistakes at the Games last year. I took my top off too much! Got sweat all over my equipment and made some movements even harder than they were already.
You have no idea how much you sweat out there – especially in the tennis stadium. It’s like being in a sauna – the air burns your lungs.
How do you prepare for that – you’re based at your CrossFit gym in Witham, Essex with the variable British weather and then suddenly you have to transplant yourself into California and make your body perform optimally?
Fortunately we have a glass roof in the box at CrossFit Blackwater. When it’s sunny I train directly underneath it. I put the rower outside when it’s sunny. It’s not the same as California but I do everything I can!
What’s different to last year in Scott world?
Now I don’t have two jobs. Last year I did an eight hour day in an office in London, commuted 3 hours a day and then coached 2-3 hours most evenings. So I have more time for training and recovery. I’m on a special masters program – Ben Bergeron’s CompTrain. I train 2-3 hours a day, 5 days a week
I feel fitter. I’m a little bit stronger – it’s hard to get stronger when you’re really old! Now it’s more about fighting against losing strength. But I can and have got fitter.
Tell me about injury – how do you balance the need to train enough and keeping the volume to a level that doesn’t cause injury?
I trained so safely last year because I was so nervous about getting injured. This year I’m training sensibly but I’m pushing the intensity as much as I can. I have a strain in my supraspinatus at the moment so I’m working around that. I have to be careful with muscle ups and snatching.
Scott proving that age is never an excuse
Do you think the Masters are sidelined by CrossFit? You’re scheduled before the main individual’s events, there are no offsite workouts – do you think you are treated as a lesser category?
Not at all! There’s not as much interest in the Masters – we don’t draw the big crowds. CrossFit HQ provides us with the same warm-up facilities, same soft tissue therapists – we are in the same stadiums… I think we are very well looked after! Spectators want to see athletes doing superhuman things. Although the stuff we do as masters is amazing for our age, it doesn’t make as good viewing as the individuals with their superhuman feats! That’s why the big sponsorship and attention is on the individual’s competition.
The way the Games programmed is perfect. It means I get to do my bit and then sit back, relax and watch the individuals and enjoy the rest of my trip.
What’s the vibe with the other guys out in Carson – super competitive or friendly?
It’s pretty friendly and there’s lots of banter. But inside we are all competitive beasts! It doesn’t matter how friendly we are – we all want to beat each other like nothing on earth. Most of the guys have competitive experience from other sports so there’s a lot going on under the surface.
Who have you got rooting for you at the Games this year?
All the guys at CrossFit Blackwater, my CrossFit gym in Essex, are really supportive – I know last year they were all catching up on the action when they woke up in the morning. The time difference means that a lot of the events happen late at night real time in the UK. One of the guys said that he woke up his neighbors yelling at the live feed when I came really close to winning the third event SQT last year!!
SCOTT JENKINS: DIET AND TRAINING
Scott, you mentioned last time that you now work full time at your affiliate, CrossFit Blackwater in Essex. How does your day look now?
I’ll walk you through my day yesterday…I had two breakfasts.
Two breakfasts? Is that normal?
No. I have my longest training session on a Monday and I also had a class to coach before I trained, so I like to get a lot of food in me early!
The first time I did a 3 hour session I felt spent before the end of it and ended up sandbagging the last met con because I was physically tired and unused to the long sessions. When I was still working in London and doing long hours I only had time for 1 hour sessions so my body was accustomed to 1 hour sessions.
So yesterday I did a 44 minute warm-up: preconditioning, stretching, mobilizing, empty bar drills.
44 minutes? That’s nearly as long as most people’s training sessions?
Well I can afford the time at the moment – and I do faff around with the music so it’s not all pure warm up.
Afterwards, a 10 minute snatch EMOM. I’m working on consistency with my Olympic lifts – yesterday I only dropped one so it was a good day. Then snatch grip deadlifts, back squats, some metabolic conditioning including running, muscle ups and toes to bar and finishing with an EMOM of muscle ups and toes to bar.
What do you do after training?
I should stretch – sometimes I don’t. I get easily distracted by conversation. I’m always 100% focused on my training but today I got chatting with somebody outside the box. Business comes before stretching sometimes! I go home in the afternoon for a bit of downtime and a nap before I return to coach 2-3 hours of classes in the evening. This time of year is brilliant because Springwatch is on TV – my favorite program. I get to see how the blue tits are doing.
Sadly no stickleback this year – Spineless Si was my favorite Springwatch character ever!
I don’t think many people would have you down as a nature lover?
I can name every British bird. Not in order – you’d have to show me a picture. Hopefully there’ll be 5 rounds for time at the Games – 20 pistols OR name these 5 British birds! That would be brilliant… Or muscles up then recognize the bird call.
Tell me about your diet?
I’ve been told that my diet is pretty good. I do make the mistake sometimes of telling my members at CrossFit Blackwater that I eat pretty much what I want – which is the truth. But mostly what I want is a lot of MEAT!
I do have the occasional French bread sandwich with cheese, tomato and onion. I don’t have it every day but if there is a French loaf in the house I can’t resist.
So you eat pretty clean – what about supplements?
I’m taking Omega 3 at the moment. I’ve started to take it consistently over the last 3 months and have really noticed a difference. I have trouble with my knees – they get sore very easily but I’m able to squat twice a week now. I still get discomfort but it’s manageable.
BCAA’s. I didn’t believe in them but I was doing these really long training sessions and struggling to recover. Since I’ve been taking them I’ve noticed a significant improvement in my recovery. I’ve been taking them since the Open and I’ve definitely moved forwards. Pick up more nutrition tips with our guide to nutrition and performance.
You mentioned last time that you are following Ben Bergeron’s CompTrain programming. Why are you using somebody else’s programming when you do the programming yourself for CrossFit Blackwater athletes?
I program the stuff I like too much for myself. Whenever I’m in a bad mood or feel like I need a treat I program muscle ups or handstand pushups or toes to bar or bar cycling. I love a bit of bar cycling…
I like to wake up and have something to follow that makes me address all areas. I’d been looking at Ben’s programming for quite a while before I got on board and it’s one of the only programming systems that I fully trust. Ben has been around in CrossFit for a long time – he’s done wonders with Katrin Davidsdottir. Since she moved over to him last year she seems to have a new fire. A lot of Ben’s philosophy is about mental mindset. That is an enormous part of CrossFit.
What do you think your mental game is like?
At the moment it’s good. I’m prone to a tantrum but I’m getting better at focusing it into my training now. Injuries and niggles are the things that can really wind me up and put me off my game.
What advice would you give to people training away in their boxes, working hard and comparing themselves to elite athletes?
‘Train for quality.’
Especially as a master – there is only so much wear and tear our bodies can endure. Everything needs to be for a reason. When you leave the box ask yourself “Did my training today make me better?” If not you’re doing something wrong. If you are going into the gym and beasting yourself at the same things over and over again you may improve your engine a little but you won’t be getting better as a CrossFit athlete.
Work on your strength base – don’t constantly max and test lifts.
Practice skills outside of timed WODs – EMOM work is great for gymnastic skills.
Don’t do three half hearted met-cons – do one, but do it right. Get intensity into your training over volume.
Technique is above all else. Everybody is different but success and progress at all levels depends on establishing a solid base of strength and technique.
It is common knowledge that nutrition (including hydration) sits proudly at the base of fitness, supporting all the other aspects. When we fuel our performances well and recovery properly, then we optimise our conditions for success. The food and drink that you consume can either be the safest and most powerful form of medicine, or the slowest form of poison.
HYDRATION AND PERFORMANCE
Good hydration should never be overlooked. A dehydration level of only 3% can lead to physiological dysfunction, fatigue and increase the risk of heat cramps. Water is of course essential, but too much will flush out and deplete your stores of electrolytes, which in turn will have a negative impact on your performances. Keeping that in mind, foodspring developed CocoWhey, which serves you 20g high-quality Whey Isolate and natural minerals from fresh coconut water.
CocoWhey for performance
Sweating also leads to the loss of important minerals and even heat stroke in extreme cases. Isotonic drinks such as CocoWhey replaces those nutrients and fluids quickly, helping to keep you on form and performing to the best of your ability. Proper hydration leads to more energy and better brain function, and in the long run, helps to prevent:
Hypertension
Arthritis
Diabetes
When we sweat we lose water. Water is the main constituent of blood; when hydration is poor we have a reduced blood volume. Blood volume is a key factor in determining aerobic capacity and performance. Maintaining good hydration ensures our cardiovascular system is functioning at maximum capacity. As our body is made mostly of water, good hydration will also contribute to the repair and growth of cells.
COCOWHEY FOR TRAINING
After a challenging workout water is the most important thing your body needs. Second in importance is protein. Especially during the first 30 minutes after training your muscles crave the energy which helps them to recover.
Foodspring CocoWhey supplies protein and naturally isotonic coconut water. Unlike many protein or isodrinks it is not creamy or loaded with chemically enhanced flavours. The Whey Protein is so pure that you can´t even see it. Therefore, CocoWhey is highly refreshing compared to many other classical protein-drinks or shakes. Pre-mixed and provided in a handy tetrapack, it is the perfect refreshment for hydration and recovery immediately after training.
COCONUT WATER: NATURALLY ISOTONIC
Coconut water is naturally isotonic. It delivers valuable, essential minerals and natural carbohydrates, thus helping to overcome performance lows. We all have those times during training when we need extra energy, a small push to get us going, and the natural carbohydrates from CocoWhey work well for this purpose.
CocoWhey for recovery
POTASSIUM
Healthy levels of Potassium help to improve blood pressure control, kidney health, heart function and plays a key role in skeletal and smooth muscle contraction.
ELECTROLYTES
Electrolytes (such as potassium) regulate our nerve and muscle function, our body’s hydration, blood PH, blood pressure, and the rebuilding of damaged tissue. It is vital that you replenish what you will naturally loose through sweating during WODs.
RECOVERY: WHEY PROTEIN
Whether you are doing yoga in a park or smashing your way through a Deadlifting cycle, keeping your body topped up with the necessary amounts of protein is always a good idea. CocoWhey has 20g of protein included in every drink. The combination of immediately available carbs and high-quality protein supplies everything your body needs after a tough workout or a long day, while also tasting delicious. The protein is also so clear and fine that you can’t even see it in the coconut water!
Perfect your nutrition and maximise performance
It is always a good idea to vary the sources of protein in your diet, and high protein snacks throughout the day can help to ensure that you get the levels you need to support effective recovery.
Benefits of Whey Protein
Provides amino acids to build muscle and recover from training.
Stabilises energy levels – reduces the likelihood of energy dips.
Protein increases neurotransmitter production – boosting memory, attention and drive.
Carbohydrates for Recovery
The importance of protein for recovery is well documented, but high quality carbohydrates are also important.
When we train at high intensity we rapidly deplete glycogen stored in the muscle. This is the fuel we need to perform. It is pertinent to consume quality carbohydrate as soon as possible after training. During the post workout period we make better use of carbohydrate as our muscles want to replace glycogen. Glucose is absorbed much more easily during this period, preventing it being stored as fat. The amount needed depends largely on the duration and intensity of the training.
COCOWHEY: QUALITY AND NATURAL INGREDIENTS
Foodspring CocoWhey uses coconut water from young coconuts that have been ripened in the Thai sun. They are cracked immediately after the harvest and used to create the drink. There are no detours, no additives, no adder sugar and no preservatives. Just the natural goodness that comes from using pure and fresh ingredients. Quality is never an accident, it is always the result of intelligent effort, and the positive effects of natural, fresh organic produce can never be understated.
Remember that everything you put into your body is either helping you achieve your goals or hindering your progress. Make the right choices.
Time is almost up. You are seconds away, they’ll be calling your name soon. “You can’t do this” says the voice in your head, the audience’s roars start to sink in.
Your family, friends, fans and all who came to support you, you can hear them chanting your name, cause they believe you are much stronger than you think. The doubt in your mind crumbles and you decide to carry on, move forward. Win or lose, you’re a champ.
This pretty much sums up ELFIT. SUPPORT, MOTIVATION & an AMAZING SPIRIT!
ELFIT
ELFIT began as a local competition, but grew into what it is now. It has gained a lot of popularity and recognition. It is now one of the most important dates on many fitness enthusiast’s calendars, attracting many athletes from numerous different countries.
As the competition started back in 2013, it had a whopping 200 competitors and 1000 spectators. A year later, the number of athletes increased and reached almost 400 which was far more than they ever expected. The event witnessed an even greater number of spectators as almost 1500 made it to the battlefield to support their friends & family.
Last year during the competition’s third season, the number of competitors reached 605 athletes including 45 foreign athletes.
This year ELFIT 2016 will be even bigger, better & hotter. The ELFIT finals competition will be held on 3 consecutive days from October 20th-22nd where 400+ athletes will be competing at the finals at Palm Hills Club in the heart of Cairo, Egypt to win the title of ELFIT 2016 and take home their share of USD 20,000+ total money prize! Anyone is welcome to compete at ELFIT. ELFIT is one of the few competitions around the world which has 11 different categories to give a chance for everyone to join (14+ – 45+ years old).
Test yourself!
The competition features 2 main divisions Elite & Scaled. The Elite division consists of 4 different categories:
Individual Males/Females (Open)
Masters Males 35+
Mixed Teams.
All the elite categories will have to go through a qualifications round to reach the final weekend in Cairo. The elite qualifiers round will consist of 4 qualifier workouts for the individuals categories & 3 online qualifier workouts for the Mixed Teams category (2 males+ 1 female).
Workouts for the mixed teams online qualifiers will be released on 23rd of August, 2016. Deadline for scores submission on September 6th, 2016. As for the Individuals Online Qualifier Workouts they will be released first week of September. Deadline to submit your score is on September 17th, 2016. For further details click here.
The scaled categories include 7 different categories:
Individual Males/ Females (Open)
Masters Females 35+
Masters Males 45+
Mixed Teams
Teens Boys/ Girls (14-16 years).
All the scaled categories qualifiers will be held on October 21st where the top athletes/teams from each category on the leaderboard will qualify to the finals on Saturday the 22nd 2016. Click here for more details.
Test your fitness
WHY COMPETE, YOU ASK?
Aside from the chance to win and the camaraderie you’ll experience meeting such thrilling people, all who share the same passion for sports and fitness, it’s a challenge for yourself, to be a fitter you, a better you.
Plus it will be held in a country with more than 5000 years of awe inspiring culture and compelling civilization. Temples, pyramids, statues, tombs and art, you will have a chance to witness with your own eyes the wonders that mystifies and intrigues the entire world.
The ELFIT finals event is always exciting and fun, spectators will be able to get close to the competition. This allows them to cheer and motivate their mates and coaches will also be able to coach their athletes whilst they compete.
Great crowds help to create an incredible atmosphere
I hope you are as pepped up as we are because this year it is gonna be intense, energized and passionate. The motivation is teeming with fresh and positive vibes and we want everyone to get on board & to spread ’em on.
On the final day of the competition there will be a huge fitness festival called Egypt Fitness Fest for the crowd to engage in featuring a jumping party, strongest man competition, weightlifting competition, spinning marathon, obstacle challenge, Run, Bike Ride and many more, you can’t miss it.
Registration is now open for all categories click here.
Follow their social media platforms to stay up to date to all the announcements & news:
Due to a change in management earlier this year, German Throwdown participants can look forward to a new event location and improvements in ambience, programming, and judging.
“This year the location will provide a spectacular scenery for great athletic performances with an awesome vendor village, plenty of food choices, and the comfort of a professional parking system, the GTD 16 will be very exciting.” said Gebhardt, new GTD manager.
NEW MANAGEMENT, NEW VISION
New owner and manager Benedict Gebhardt, MBA and CrossFit level 1 coach from Wiesbaden, Germany, has the vision to work the GTD up to an elite event. His goal is to create an exciting environment for visitors and to challenge athletes to their limits.
“I’m excited to see great athletes perform at their highest level and to see the results of all their hard training and dedication.” said Gebhardt who passionately lives and works for the sport and the event.
HALLE 45
FACILITIES AND PRIZES
GTD this year offers a new athlete area which will only be accessible for athletes including regeneration and warm-up options. T Shirts, goodie bags, snacks, drinks and vouchers will also be available for athletes.
Furthermore, great competition prizes of more than 10.000€ in value and more than 5.000€ cash for elite athletes are waiting for participants.
COMPETITION CATEGORIES
There will be three different individual divisions, elite, master, master +, each for female and male competitiors, aswell as a team competition. A team needs at least four and at the most six athletes, two females and two males will compete in a workout of the day and one female and one male will be substitutes.
In addition, there will be one performance of scaled athletes in the GTD arena as we take great pride in our entire community.
Divisions for all athletes
PROGRAMMING AND JUDGING
Athletes can look forward to very competitive and challenging programming compiled by Gregor Schregle, coach at CrossFit Rhein Neckar. He is a highly renowned athlete and has several CrossFit and other athletic licenses.
The judging will be well planned out this year to avoid any confusion and to ensure an event without interruption or delays. David Thorp, judge at the CrossFit games, and repeated head judge at many European events, will take the title of head judge and will be closely supported by his colleagues.
TICKETS AND VENDOR VILLAGE
Not only athletes, but also visitors can look forward to the event, as there will be a vendor village for the audience with several brands that will sell and demonstrate apparel, equipment, and supplements. Several food options will be available and small competitions organized by sponsors will provide entertainment. Additionally, the location will offer comfortable parking. Ticket sales will soon be available on the website.
GERMAN THROWDOWN: IMPORTANT DATES
“The qualifying round starts September 19th and ends October 2nd. Workouts will be published prior and the athletes can perform the workouts in any order, it just needs to be filmed correctly and submitted in time” said Gebhardt.
Registration for the qualifier starts this Monday, August 22nd and ends September 25th. The actual event will take place November 5th and 6th 2016 at Halle 45, Mainz, Germany. For more information visit the website or email: info@germanthrowdown.de.
Time to throwdown
BOX COMPETITION GIVE AWAY
There will be a box competition give away, where the boxes with the most athletes and spectators have the chance to win prizes from Foodspring and Grillido, and the main prize is a full weightlifting platform from Eleiko worth 6.000€. Make sure to read the details on social media.
GTD is currently looking for volunteers to help at the event. Volunteers will receive T-shirts, food and drinks, several products from other sponsors, and vouchers. If you want to sign up to volunteer please go to the website and fill out the application form.
The 22 year old Chinese lifter is registered in the 69kg class, where he completed this unbelievable lift to win Olympic gold with a total of 352kg! With this result he added 4kg to his 2015 World Weightlifting Championship total.
Given the emotionally demanding nature of top level sport and the undisputed need for athletes to work closely with coaches, strong bonds are to be expected. Even the seemingly super-human are, in the end, only human, so sexual feelings and attractions will happen. Especially given the physical proximity and time devoted to these relationships.
The debate on whether it’s okay for athletes and coaches to take their relationships to an intimate level surfaces now and again, often in the wake of more scandalous encounters such as when the relationship is an extra-martial affair. Or more concerning, when an athlete is coerced or groomed into a sexual relationship by a more powerful and respected coach. In the aftermath of these kinds of incidents, sporting bodies issue statements and policies which generally damn the whole idea and forbid anything other than professional relationships between coaches and athletes [i][ii].
While this knee jerk reaction offers potential protection from any unscrupulous coaches, it doesn’t address the common occurrence of long term relationships and marriages arising from coach-athlete liaisons. It may feel too prescriptive and dogmatic to adult athletes who feel perfectly capable of deciding whether to pursue such a relationship. For the CrossFit community, these questions are perhaps more pressing.
Happy couple Tia-Clair Toomey and her coach and fiancé Shane Orr. A highly successful sporting couple and partnership
Our training structure is more flat and our coaches see a greater range of athletes. There is often more crossover between the box and daily, community life. As coaches, we also train athletes for whom there may be reasons other than sporting achievement; personal issues or emotional needs have driven them to the box. While this is a credit to the CrossFit community, it is also a potential ethical minefield for affiliate owners and coaches who are not 100% clear on where their boundaries lie on the issues of sexual relationships formed through time at the box.
THREE PERSPECTIVES:
1. WE ARE ALL CONSENTING ADULTS, SO WHAT’S THE BIG DEAL?
The innocent question arises – We are all consenting adults, so what’s the big deal? Maybe nothing, but without this topic becoming an open, transparent topic questionable ethics can arise even in a best case scenario. What’s the worst case scenario? Damaging relationships that border on exploitation. Those that fall on the ‘consenting adults’ side of the debate cite that fact that many respected and successful athletic careers have been built on a coaching relationship that turned into an intimate one. Also, the vast majority of coaches are interested in only furthering the success of their athletes and are not the predatory creatures that prohibitive policies on sexual relationships seem to suggest.
Bela Karolyi, the former United States national gymnastics coach, spoke candidly about an unspoken coaching phenomenon – that male coaches get more out of their female athletes when they feel at least some attraction to their coach[iii]. It’s this emotional tie that perhaps drives the athletes to do more and get approval from a special coach. He notes that attractive young male coaches inspire better training in his stock of female athletes. Interestingly, however, he doesn’t necessarily condone sexual relationships between coach and athlete, so much as acknowledge that they happen.
2. SEXUAL RELATIONSHIPS BETWEEN COACHES AND ATHLETES ARE UNPROFESSIONAL
Then there’s the ‘Don’t ever go there’ camp which takes a different tack. The argument here is that establishing consent within any relationship where there are inherent power imbalances can be tricky. From this perspective, when there is a relationship where one member is a helper, teacher or expert, a sexual encounter can never be equal[iv]. One member of the relationship will always, even if unintentionally, be acting from a less powerful stance. While the other – even innocently – will be exploiting a position of power. Sounds terribly sinister, and although it is extreme, this perspective demands a deeper consideration of the nature of relationships in order to behave ethically. It’s this approach that views sexual relationships, even if consenting, between doctors/patients, therapists/clients or employers/employees as unethical, even if both parties make it a goal to shake off the previous roles that defined their relationship.
This perspective is based on the idea that once you’ve established a relationship where you are the expert helper, to engage in sex is abusing that position. Even if you try to see each other as equals, you are not.
This perspective doesn’t hide from the fact that feelings can – and will -arise from both parties in part because of the trust, intimacy and time spent with each other. Rather, it views these feelings as both a natural reaction, but also as a possible response to a state of dependence on another or a feeling of being needed or powerful which may not be immediately conscious or clear. An article in the CrossFit Journal waxes poetic on the transformational, therapeutic relationships between coach and athlete[v]. The article describes how personal tragedies and struggles led people to become box members and how their experiences as athletes healed them. While the article is touching and resonates with the life transformations I’ve also witnessed in CrossFit, without clear ethical standards, these relationships are encroaching on dangerous territory. As the article highlights, the people being coached are often vulnerable in some way. They might be shy, body conscious, depressed, lonely, in bad health or traumatized. They pay a membership to be helped and look to a coach for guidance. A well placed word or approving smile can spur them on, and a harsh critique can crush them. To appreciate that power is to become a professional and to appreciate that a sexual relationship, even a mutually consenting one – is betraying a trust; an unspoken contract between you both. Because when we commit to helping another – as a coach does- that commitment runs beyond the hour of the class or membership fee.
3. FINDING A MIDDLE GROUND
A middle ground perspective is to acknowledge that deep feelings are natural and may or may not be ethical. If you are pretty conscious individual and respect your role within this transformational relationship between coach and athlete, and you meet what you believe is your soul mate as their coach, then maybe that’s not always wrong. Some coaches suggest that finding ‘the one’ is different than viewing your box as your own personal match.com/Tinder. See a CrossFit.com forum discussion thread on this topic here. Erin Kelly, of CrossFit 1Force in New Jersey, shares her personal love story (Click link to view) of ‘falling in love over a barbell’. But she also cautions coaches in doing the same, even with other coaches. She also strongly advises box owners to make clear policies on sexual relationships to avoid the hornets’ nest of gossip, lawsuits and negativity that follow when coaches shrug off the professionalism for the sake of casual sex. It’s useful to note that even if the coach and athlete feel fine about the relationship, their connection will affect the dynamic of the whole box.
Favoritism, jealousy and cliques are always destructive to a box and are more likely when a coach is involved with an athlete or another coach. To be safe, coaches with experience in these issues suggest being open about feelings before taking the relationship further to ensure the relationship won’t be damaging to the box, the athlete, other athletes or the coach. Talking to managers, box owners and more senior coaches will help to troubleshoot any potential difficulties and make more certain that the relationship is ethically sound.
PROFESSIONALISM AND THE COACHING RELATIONSHIP
Ben Bergeron posted a meme on Instagram the other day reminding us that professionals don’t gossip about their clients; saying doctors, priests and lawyers don’t talk about clients and neither should coaches.
I suggest that this call to professionalism is apt and I would take it step further. Lawyers, Doctors and other professionals also don’t sleep with their clients. It’s my belief that coaches should follow suit if they want to be credited with a similar level of expertise. Clear ethical boundaries can only add to credibility of our sport. However, I also appreciate that my background influences me to fall on the ‘don’t ever go there’ side of the argument perhaps a little too vehemently. I would at the very least propose that affiliate owners, coaches and athletes consider their stance on the issue with more than their hormones and beyond the argument that people who spend all their time at the box can’t meet anyone else. I hope that this can inspire some open discussion which in the end will make us all better, more effective and essentially ahead of the game in the world of sport – as ever.
[i] Brake, DL (2012). Going outside Title IX to keep Coach-Athlete relationships in bounds. Marquette Sports Law Review, vol 22, 2, pp 395-424.
[ii] International Olympic Committee, Press Release, Feb 2007. IOC ADOPTS CONSENSUS STATEMENT ON “SEXUAL HARASSMENT & ABUSE IN SPORT”.
[iii] Bondy, F. May 2,1993. When coaches cross the line. In New York Times.
[iv] Fasting, K (2014). Women in Sport: Sexual Harassment and abuse in sport, prevalence and prevention. Scientific Report Series, SISU Sports Books and World Village of Woman Sports.
[v] Saline, B (2014). Coach, Counselor or Both? CrossFit Journal, Dec 2014.
Camille LeBlanc-Bazinet exemplifies the idea that you can become the best possible version of yourself that you can be, and that it is possible to work to improve every day. Whether it comes to her intelligence, positive attitude, work ethic or athletic abilities, this Canadian Crossfitter always strives to reach her full potential.
‘My goal in life is to do everything as well as I can’
So how can Camille help you to become a better Crossfitter?
1. DEVELOP YOUR PERSONAL KNOWLEDGE ABOUT YOUR BODY
The old idea that knowledge is power rings true. The more you learn about and understand your body and how it works, the more you will be able to see what you need to do in order to enable your full potential as an athlete. On its own, this is not enough. You also have to apply this knowledge to your training, nutrition and personal mentality. There’s no use learning about perfect squat form for example if you aren’t even going to use it during your own workouts.
Camille graduated with a degree in Chemical Engineering, and used her knowledge to personally research the way that proteins are absorbed by the human body. This helped her to better understand the process, and she then used the results to choose the right kind of protein resources for her training and nutrition.
Camille competing at The CrossFit Games
She also applies the same level of scrutiny and thought to her choices of equipment and training process.
2. THERE IS NO SUBSTITUTE FOR HARD WORK
Perhaps one of her most empowering qualities is her work ethic.
‘If you want something, work your ass off for it’
Camille understands that learning about your own body, coming to terms with the way it moves, will result in less injury and turn you into a better athlete. When you combine this intelligence with a Trojan work ethic, it becomes easy to see why she is such a awe-inspiring athlete as well as an admired individual.
3. EMPOWER YOURSELF
Camille has a huge following and legions of dedicated fans, and part of this is because of the message of empowerment, especially for women, that she encourages. She is a great example of the way that Crossfit® promotes function and results over aesthetics.
‘My body is a reflection of what I do. Now I feel that my body is this way because I do X, Y and Z and I’m really proud of that. That came once I found Crossfit®. Everything in my body now has a purpose.’
Excellence is a habit
Camille is rightly proud of her achievements and it is inspiring to hear such a top flight athlete be humble and modest, yet empowered and strong.
‘I really just want to do the things that make me happy, and one of the things that makes me the happiest is to see that I’m making a difference in people’s lives.’
4. STAY POSITIVE
Camille is an incredibly positive person, and this influences her Crossfit® performances as well as her other achievements and general lifestyle.
When it comes to this attitude, it’s no happy accident. She puts work into being positive and it pays off. For her, this is as important as understanding and training her body, and the two cannot be separated from one another. Focusing on her goals and working towards them in an intelligent and positive way helps her to achieve what she wants.
‘In anything you do in life, you should never be focusing on the wrong thing. If you focus on hard work and being a nice person, it’s funny how things just start to fall into the right place.’
This is another way that you can empower yourself and feel confident in your abilities. It is a mindset you need if you are to succeed.
5. THINK OF PERFORMANCE AS A PROCESS, NOT JUST A SET OF RESULTS
We generally think of performance in terms of results, PRs and WOD times, and these are of course pertinent, but the ability to perform in a way that prevents and avoid injury is equally important. Plain and simple, if you injure yourself, you will not be able to perform to your full potential.
Enable your full potential
Camille looks at performance in a way that encapsulates the entire process. From nutrition to rest, Rehband equipment to technique, she understands how everything is closely connected, and will have a strong effect on overall performance. Here are a few of her tips:
Never resort to bad form in the interests of a faster time
Consistently work on your mobility and movement patterns
Constantly work to improve all exercises
Employ accessory work to augment major barbell lifts
Always use the right equipment to guarantee top performance
6. CAMILLE LEBLANC-BAZINET: HOW TO THRIVE WHEN THE PRESSURE IS ON
Camille won the CrossFit Games® in 2014. She has what it takes to compete and to succeed at the highest professional levels within the sport. The psychological pressure and physical intensity is huge for Games level athletes, yet she finds ways to overcome these challenges and to thrive in these conditions. She is able to push her performance and psychological attitude to the next level, during both competition and training.
But for the rest of us who won’t be competing at the CrossFit Games® anytime soon, what can Camille teach us about coping with intensity and pressure, and using these elements to boost our own performances? These 3 quotes from her exemplifies her winning attitude:
‘Find an excuse to win’
‘You have to ask am I willing to do this? And if the answer is yes, and you put in the extra work, go the extra mile, then you will succeed.’
‘When I train, I erase all the limitations of what I can do. I am powerful and anything is possible’
7. HOW TO CONSTANTLY OPERATE AT A HIGH LEVEL
To perform at a high level, Camille combines all of the above techniques and attitudes with consistency. Together they create a mindset and a drive that has allowed her to become the Fittest Woman in the World. They can also allow you to enable your full potential.
Every Minute On The Minute for 10min -1 Snatch + 2 Overhead Squats @schieksportsinc @hellionfitness @coachrx01 #crossfit #weightlifting
🤘
