Lactic Acid... Is It Really That Bad?

Many Coaches And Athletes Routinely Perceive Lactic Acid,

Or More Specifically Lactate, As A Dead End Waste Product That

Is Completely Unfavourable To All Athletic Performance. This

Assumption However, May Longer Be Considered Accurate -

So Much That Has Been Labelled The Mythology Of Lactic Acid.

While Sports Scientists Are Largely In Agreement That Lactate

Behaves More Like An Athletes Friend Than Foe, Recent Research

Has Now Begun To Question One Of The Basic Tenate Of

Muscular Fatigue Increased Acidity Or Lactic Acidosis. A Basic

Understanding Of Energy Metabolism During Exersise Is

Helpful To Appreciate Some Of The Current Issues Surrounding

Lactic Acid. For More Information On Lactic Acid Go To

http://www.sport-fitness-advisor.com/

TRAINING

5x5x5

Hang Power Snatch

WOD

3 Rounds

10x Push Press #135 / #95

15x Ball Slams #25 / #16

50m Weighted Lunges #35 / #20

-I Am Legend

ANAEROBIC ENERGY SYSTEMS...

On Intense Training Days, When You Are Performing Speed

And/Or Power Work, You Are Mostly Working In The

Anaerobic Energy System. In This Energy System, You Have

5-7 Seconds Of Available Energy (ATP) For Your Body To Use.

After A Set Is Performed In These 7 Seconds, It Takes Your

Body Approximately 3 Minutes To Completely Replenish Your

ATP Stores. Since Each Repetition Requires Such High Intensity,

You Want To Make Sure That Your Energy Stores Are Totally

Restored With No Fatigue Present. This Benefits Speed/Power

Athletes Because Longer Rest Periods Are Needed Between

Intervals On Intense Days Of Training (Speed Work, Weight

Training, Etc). This Is Due To The Stress Each Repetition Places

On The Central Nervous System (CNS). The Importance Of

Improved Capillary Density From Aerobic Conditioning Is

That You Can Maintain That Heat To Your Muscles For A

Longer Period Of Time Which Is Necessary During Rest Intervals.

TRAINING

Bench Press

3x3x3x3x3

WOD

21*15*9

Power Clean #135 / #95

OHS #135 / #95

-I Am Legend

RESOLUTIONS: HOW LONG WILL THEY LAST?

Another Year Is About To Tick Over, With A New

One Waiting Just Over The Horizon. Many People Will

Be Thinking About How To Make Next Year Better Than This

Year And Will Probably Even Make A New Year's Resolution

Or Two. They Will Be Trying To Change Old Habits, Create New

Ones, Work Harder, Find The "One", Spend More Time With

Family, Earn More Money, Quit Smoking, Lose Weight, And

So Many More Aims That Will Probably Be Forgotten About Before

The First Month Is Over. The New Year Is A Great Time To

Review Your Past And Plan For Your Future, But For Any

Real Change To Occur There Has To Be A Long Term

Commitment. If You Are Truly Committed To Achieving Your

New Year's Resolution You Will Forget About Calling It A New

Year's Resolution! It Needs To Be A Constant Living Resolution

That You Are Committed To Achieving. This Living

Resolution Does Not Fade After January Finishes, Because It

Is Alive And It Takes Much More Than A Yearly Review To Survive.

TRAINING

10 Minutes Of Double Under Work

WOD

10*9*8*7*6*5*4*3*2*1

KB Swing #53 / #35

Burpee

Thruster #95 / #65

-I Am Legend

WHAT DOES CROSSFIT CREATE

CrossFit Is Fast Becoming A Household Name. CrossFit.Com

Defines The Modality As Strength & Conditioning Program

Whose Specialty Is Not Specializing In Any One Form Of Fitness.

CrossFit Creates An Athlete Who Is Proficient Across The Spectrum

Of Physical Expression With The Idea Being That Real Life

Situations Demand This Form Of Generalized Conditioning.

As Such, CrossFit Is The Training Style Of Choice For Many

Police Departments, Military Personnel, And Martial Artists Not

To Mention Just About Anyone Who Simply Wants To Be In

The Best Shape Of Their Lives.

TRAINING

PRESS

2x2x2x2x2

WOD

*10 Minute Running Clock

3x Squat Cleans On The Minute

Perform Box Jumps For Remainder Of

Seconds Left In That Minute.

-I Am Legend

REASONS FOR PROPER SLEEP... IS IT IMPORTANT?

It Is Very Important To Know That Sleep Is Highly Important

For Good Health. Sleep Is Not The Four To Five Hours Rest

You Take Every Night; In Fact, It Is Much Longer And

Leaves A Relaxed And Fresh Feeling With The Individual.

Most Everyone Needs A Minimum Of Eight Hours A Night, And

Some Even Nine Or Ten. Research Has Proven That Sleep Is

Important To Rebuild Our Bodies After The Strenuous Day's Work.

The Day's Work Tears You Up Physically And Mentally And You

Need Down Time To Rebuild Those Lost Cells And Energy

To Work As Efficiently The Next Day. A Good Nights Sleep Is

Your Cure To Inefficiency At Work. It Has Also Been Proved

That Failure To Recover From Stress Has Always Depreciated

The Efficiency Required At Work. Deadlines Are Neck To Neck

And You Are Running About Just To Complete Your Work.

By The Time We Get Home, We're Totally Exhausted And

Need Immediate Sleep. This Sleep Is However, Not At All

Restful. People End Up In Slumber Which Is Composed Of

Thoughts Of The Following Day And Other Stressful Details.

It's Now Easy To Understand Why So Many People Are Sleep

Deprived. So, Relax, Wind Down, Lay Down & Have A Good Night!

TRAINING

Power Snatch

5x3x3x2

WOD

*Partner WOD

50x Burpee W/ Med Ball

100x Hang Power Clean #115/ #75

150x DeadLift #115/ #75

200x Double Unders

200m Log Carry

-I Am Legend

FACING DIFFICULT DECISIONS? WE ALL DO...

I Think That One Of The Most Difficult To Have Is Patience

With Ourselves. We Want To Believe That We Are In Control,

That We Have All The Answers And That We Are Strong, But

When We Are Overrun With Stress We Can Sometimes Feel

Weak, Which Can Be A Very Difficult Emotion For Many People.

If You're Going To Get Through This Tough, You Need To Be Patient

And Allow Yourself To Go Through The Very Important Process Of

Understanding Both The Impact Of The Decision, And The Potential

Outcome. You Need Time To Understand It To It's Fullest, And To

Come To A Point Where You Can Feel Confident That The Choice

You Are Making Is The Right One! Be Confident, Patient & Be You!

TRAINING

Back Squat *Low Bar

3x3x3x3x3

WOD

8 Rounds:

5x Renegade Rows #55 / #35

10x KB Swings #53 / #35

15x Air Squats

-I Am Legend

MUSIC THERAPY... HOW IS IT IMPORTANT?

Research Has Shown That Music Has A Profound Effect On

Your Body And Psyche. In Fact, There's A Growing Field Of

Health Care Known As "Music Therapy", Which Uses Music

To Heal. Those Who Practice Music Therapy Are Finding

A Benefit In Using Music To Help Cancer Patients, Children

With ADD, And Others, And Even Hospitals Are Beginning

To Use Music And Music Therapy To Help With Pain

Management, To Promote Movement, To Calm Clients, To

Ease Muscle Tension, And For Many Other Benefits. This

Is Not Surprising, As Music Affects The Body And Mind In

Many Powerful Ways. Music Can Help With Breathing And

Heart Rate, State Of Mind, And Many Other Things.

So Pick Out A C.D, Put It In, And See What Happens!!!

TRAINING

Push Press

5x5x5x5x5

WOD

10*9*8*7*6*5*4*3*2*1

Full Snatch #95 / #65

Strict Pull Ups

-I Am Legend

MANAGING EMOTIONS TO PERFORM AT YOUR BEST

At The Top Level It Is Not Your Physical Or Technical Expertise

Which Seperates You From The Competition. To Be

Outstanding You Have To Hold Your Nerve, Perform Under The

Most Intense Pressure, And Consistently Turn It On Even

When You Don't Feel At Your Best. Mental Toughness Is What

Makes Michael Jordan And Pete Sampras So Special. These

Athletes Know Their Real Battle Is Not So Much On The Court,

But Inside Their Heads. You Absolutely Must Manage Your Mental

Side If You Want To Be The Best. Given That Mental Strength

Is So Vital, I Find It Truly Amazing That It Is So Neglected In

Training Routines. If You Are One Of Those Athletes Who Spends

All Your Training Time On Technique And Fitness While Paying

No Attention To Your Mental Side, You Are Doing Yourself

A Serious Disservice. I Know From Countless Studies That

Mental Skills Are Acquirable And You Can, With Practice,

Learn To Perform Mentally. You Can Improve Your

Confidence, Concentration, Motivation And Anxiety Levels If

You Chose To. Now How Do You Train?

TRAINING

Split Jerk

2x2x2x2

WOD

10x Deadlift #315 / #205

20x Ring Dips

30x Burpees

40x Wall Ball #20 / #14

50x Double Unders

800m Run

-I Am Legend

ONE DAY OFF IS JUST ENOUGH FOR ME

After The 2010 CrossFit Games, Mikko Salo Took A

Day Off - But Only One. The 2009 Champion Finished

Fifth On Sunday At The Home Depot Center, And By Tuesday

He Was Back In The Gym For Two Workouts. The Finn

Just Isn't Satisfied With His Performance And He Has

Dedicated Himself To Getting Back To The Top Of The Podium

In 2011. That Climb Has Already Started. When You Compete

In Any Competition The Main Thing You Should Learn

Is Where Your Weaknessess Are. How Should You Attack

It? Focus On Technique, Form, And Almost Re-Shaping

Your Training To Build Up Your Weaknessess To

Become Your Strengths.

TRAINING

Power Clean

5x3x3x2x2

WOD

AMRAP 20 Minutes

5x Squat Clean & Jerk

20x Box Jumps

-I Am Legend

FEAR OF THE UNKNOWN IS NOT AS BAD AS YOU THINK!!

In Most People There Is A Deeply Seated Fear That Prevents

Us From Taking Control Of Our Lives And Shaping Them

To Suit Us. It Is A Fear That Keeps Us Average, Keeps Us

Doing All The Same Things Everybody Else Is Doing, Simply

Because It Is The Familiar Thing To Do.

The Fear Of The Unknown!

You Probably Know The Exact Feeling I'm Talking About.

That Flutter In Your Stomach, That Vague Discomfort When

You Get Close To The Edge Of Familiarity, That Warning In

Your Head That Can Be So Easily Misinterpreted As A Valid

Red Flag. You Know What I Mean. There Are Parts Of Our

Minds And Natures That Have A Single Purpose: To Keep Us Safe.

These Parts Are Trained Throughout Our Lives To Discern

Between What Is Okay, And What Is Dangerous.

Unfortunately, Most People's Safety Centers Have Gone A Little

Too Far In Their Learning. We Have To Make The Unfamiliar

Feel Familiar. So, Go Into The Unknown And You'll Be Amazed!

TRAINING

Push Jerk

2x2x2x2

WOD

50*40*30*20*10

Double Unders

ABMAT Sit Ups

-I Am Legend

VISUALIZATION: THE MENTAL ROAD TO ACCOMPLISHMENT

Dr. Denis Waitley, Author Of Quantum Fitness, States

That Visualization Is The Ability Of The Mind To Carry Out

The Vivid Images Of Performance As If They Have Been

Achieved Before And Are Merely Being Repeated. Dr. Kay

Porter Used The Term "Visual Athletics" And Believes That

Imaging A Successful Performance Builds Pre-Race

Confidence And Helps Identify And Overcome Possible Race

Day Obstacles. Former University Of Illinois Basketball Coach,

Lou Henson, Utilized Visualization Sessions To Teach

Offensive Plays To His Squad, And Adam's State's Successful

Cross-Country Coach, Dr. Joe Vigil, Exhibited Video Tapes Of

Cross-Country Courses To Better Visualize An Upcoming Race.

To Be Effective, Your Athletes Must Be Convinced That

This Technique Is Important. They Must Be Informed That

Great Athletes Such As Dwight Stones And Jack Nicklaus

"Go To The Movies" Before Every High Jump And Every

Golf Shot. Dr. Robin S. Vealey Claims That Whenever You

Imagine Performing A Particular Sport Skill, Your Muscles

Will Fire In The Same Sequence As An Actual Performance.

Visualization Is The Key To Performance. See It Before It Happens.

TRAINING

Double Under Skill Work

5 Minutes

WOD

21*15*9

Power Snatch #115 / #75

Burpee Box Jump

-I Am Legend

DOES INSPIRATION EXIST?

Inspiration Exist When You Are Willing To Take The

Necessary Steps To Get Where You Want If You Want. You

Are Not Motivated To Get To Your Goal, You Are Inspired. The

Inspiration Is Inside And Drives You Until You Arrive At Your

Ultimate Goal. Whether It Be Working Hard To Get A Promotion

At Work Or Talking To A Friend. Inspiration Is At The Center Of

Every Step You Take Towards A Goal You Want. Pablo Picasso

Once Said "Inspiration Exists, But It Has To Find You Working."

Inspiration Wants To Find You, But Will It Come Because Of

What You Are Doing?

TRAINING

OHS

3x3x3x3x3

WOD

15 Min AMRAP

15x Burpee

30x Wall Ball

400 M Run

-I Am Legend

GOING FROM GOOD TO GREAT

Be The Change You Want To Occur In The World Around

You. We Can't Make Other People Be More Considerate,

Helpful, Honest, Etc..., But If Everyone Were To Work On

Themselves And Develop These Attributes, Our World Would

Be A Better Place. Don't Be Judgmental, Respect, Be A Good

Listener, Be Interested - Not Interesting, Respond From Your

Heart, Be Truthful, Be Helpful, Maintain Your Integrity And

Your Dignity, Go The Extra Mile, Say What You Mean And

Mean What You Say. Work On These Attributes And Positive

Change Will Occur Around You!!

TRAINING

Snatch Press

3x3x3x3x3

WOD

15*12*9*6*9*12*15

Thruster #95 / #65

Transition Push Ups

100M Sprint

-I Am Legend