CrossFit Gainesville- School Of Elite Fitness
Growth and Travel Training!
The past few months have been a busier travel schedule than normal for me. I've been to St. Cloud, Los Angeles, and Palm Beach teaching other fitness professionals best business practices and improving my coaching knowledge from some smart coaches.
I get asked frequently how I spend my time on my trips, so I thought I'd share some of the readings and travel workouts that are helpful if you find yourself with a similar business or vacation travel schedule. My hope is that you see travel as a great way to educate yourself and continue to see improvements in your training.
Books- I try to read some type of self improvement or business book throughout my travel. Right now I've got my hands the 7 levels of Communication by Michael J. Maher. If you're in a service industry or sales position I'd recommend you check it out.
Podcasts- Sometimes I can't seem to get focused in on a book, so podcasts or audio books are great. I usually go for something more job specific for these. I just listened to a great podcast this past weekend by Tim Farris, the author of the 4 hour Work Week, he had a favorite coach of mine on his show - Charles Poliquin.
Internet- Honestly, I haven't had great luck with in air internet lately and it always seems like my planes are missing the under-chair power plug for my constantly dying laptop. haha. Anyways, when I'm in air I try to use that time to be creative with a new project like creating a new training program, business improvement, or innovate some aspect of the service we offer.
Working out on vacation or business trips can be a challenge. It's rarely because people don't know what to do, but because it requires a little extra work to create your own hotel workout or track down a CF Gym near by that fits into your plans.
Travel Workouts- This past July, Steph and I spent the week at the CF Games and we stayed in a nearby hotel. A few mornings we're spent in the hotel gym and we explored a local affiliate - CF South Bay, which was awesome to see the different styles of facility and facility set-up.
In the hotel my workout was:
A1. Single Leg Romainian Dead Lifts, @30X1, 6 reps/leg x 3 sets, 1min.
A2. DB Front Squats, @30X1 8 reps x 3 sets, 1min.
B. Plank Holds, 60 sets x 3 sets
C. 10 burpees EMOM for 10min.
Here's a great TOOL if you are traveling soon. It has over 100 bodyweight or limited equipment workouts to choose from.
What are your favorite travel workouts, podcasts, or books?
Workout of the Day
Monday; Week 9 Testing Week!
A. Front Squat; in 12 min, build to a 3RM at 30x0 tempo
B. 2 min max rep wall ball
C. 1 min push ups, rest 1 min, 1 min air squat x2 sets - score total reps each set
A. Back Squat; Find 1RM in 15 min-
then - 85% of A for max reps, 1 attempt - no more than 1 second pause at top
Neuromuscular Endurance Test
[Useful for finding appropriate scaling of weights for WOD's]
B. Strict Pull Ups; Find 1RM Weighted Pull Up
C. Double Unders; Max Reps in 2 min
Unilateral Training for your Subsystems
Being an athlete requires the capability of all our bodies systems to perform optimally.
We are made up of different musculature systems that operate in unison when performing any type of movement or exercise. Depending on the movement or task that you are asking your body to do will depend on the system that is recruited. The body as a global(together) system can be broken down into local (separate) subsystems.These subsystems are comprised of muscles that work together to dynamically stabilize the trunk and limbs in each plane of motion.
Unilateral training allows for the athlete to better strengthen these subsystems.
With the majority of the exercises that we perform being bi laterally dominant, It is important to understand the role unilateral training has on athleticism and bi lateral exercises. There are 5 subsystems of the human body. Lets take a look at each subsystem:
Intrinsic stabilization subsystem-
Posterior oblique subsystem-
Contralateral gluteus maximus-
Anterior oblique subsystem-
Contralateral quadratus lumborum
Deep longitudinal subsystem-
Head of fibula
I dont expect you to know how to go about training these subsystems but I wanted you to get the picture of how many muscles were involved in each and how they play a role in the exercises we do. Ok so the main difference between unilateral training and bilateral training is where the load is placed on the body or how the body is positioned. For example the most simplest Bilateral exercise is the squat. Both legs are working and doing the same thing at the same time. The most simplest Unilateral exercise is a lunge. One leg is working and has a load on it while the other one is stabilizing with the core to make sure the body doesn’t tip over.
each of these exercises complement one another as each have similar biomechanical properties. However, each of these exercises complement different athletic performance attributes than the other. For instance the squat correlates more to jumping whereas the lunge correlates more to running/sprinting. Running which is a constant pattern of losing and regaining balance from leg to leg is a product of the posterior oblique subsystem and the deep longitudinal subsystems working together. So whether you want to be able to run faster or finally get those pistol squats it is important to start incorporating exercises that work the multiple muscles being used at the same time. Something as simple as a side plank while moving your top leg back and forth and up and down can train not only your core but other muscles involved in cross patterned subsystems. Even doing squats with one dumbbell on one side can train muscles in our unilateral subsystems.
There is essentially no limit to movement. You do have a spinal cord so of course you cannot fold yourself back in half unless you have trained your body to do so like a cirque du soleil performer, but for the attributes that we are all in strive for here at the gym whether it be running faster, squatting more, obtaining the pistol squat, or just looking cool and athletic doing a crazy exercise then unilateral training is where its at.
Some random guy performing an Overhead Bulgarian split squat.
A1. Press x3 + Push Press x5, rest 30 sec
A2. Hollow Rock x10, rest 30 sec
B. 10 min AMRAP;
2 min jump rope
2 min sit ups
90 sec jump rope
90 sec sit ups
60 sec jump rope
60 sec sit ups
30 sec jump rope
30 sec sit ups
Squat Clean + Front Squat + Split Jerk;
One set every 2 min for 14 min;
build up, final 3 sets are at no more than 85%.
B. For time
15 - 12 - 9
- = 200m (between sets)
Learn Your Body
I am currently reading a phenomenal book, Moody Bitches: The Truth About the Drugs You’re Taking, the Sleep You’re Missing, the Sex You’re not Having and What’s Really Making you Crazy by Dr. Julie Holland. The book follows the ebbs and flows of women’s bodies through different life stages. Today, I’d like to share a few tidbits I have learned about Perimenopause. Now gentlemen, don’t check out! If you have a female in your life you care about (mother, girl-friend, spouse, sister, daughter etc), you should read this too.
I am embarrassed to admit that I am a woman in my thirties and I didn’t know the difference between perimenopause and menopause. Actual menopause lasts just one day. Perimenopause is the process of transitioning from fertility to infertility and can last up to ten years. This subject peaked my interest, not only because I will be facing the process one day soon, but because I see so many woman struggle with their health and weight during this stage of life.
Women between the ages of thirty-four-forty-four gain weight faster than any other time in their lives. Here are a few reasons why:
1. Women’s caloric needs at this life stage are generally 65% less than in their twenties. It doesn’t really happen gradually either. It’s a pretty abrupt shift as your metabolism hits the breaks. Thanks for that mother nature.
2. Estrogen levels begin to fall which causes the body to store more abdominal fat, especially when you are stressed. This can lead to obesity, which leads to a host of other health concerns.
3. Hormonal changes during perimenopause often cause insomnia, low energy, and low moods.
There are ways to stay healthy through all stages of life. For example, exercise increases testosterone (which also can help increase your sex drive), improves mood, and helps with insomnia. Changing your diet to include more sources of clean protein and vegetables and avoiding processed carbs and alcohol can also help cut down on belly fat. Make sure you are getting enough vitamin D through regular sunshine or a D3 supplement (SFH fish oil has extra D3 added). If diet and exercise don’t seem to help, I strongly recommend talking to a physician and perhaps getting your free thyroid levels checked along with getting general blood work done.
Understanding the body is extremely empowering. While we may never fully understand the whats and whys of our body, there is no replacement for diving in yourself and learning. If you are a woman or love a woman, read the book.
Workout of the Day
A1. DB hang Power Snatch x5 each arm
A2. Pull-Up Negatives x3 reps, weighted, rest 30 sec
B. 3 sets; rest 1 min after each set;
21x Russian KB Swings
12x Jumping Pull Ups
rest 1 min
Ax3-4; Rotate through for quality.
A1. Dips; AMRAP -2 [just short of failure each set]
A2. Hollow Rock x20
A3. Turkish Get Ups x2 each arm
B. Teams of 3; Row 3000m;