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Over the past weekend, I had the opportunity to attend the CrossFit Competitor’s Course instructed by CrossFit Games Athletes Eric O’Connor, Matt Chan, and Chris Spealer. Despite it being geared for competitive CrossFit Athletes, almost all of the information presented in the course is relevant for just about any CrossFitter. Remember: “The needs of Olympic athletes and our grandparents differ by degree not kind.”

We spent two full days covering this information during the course of which we hit 5 workouts. I’m still synthesizing the materiel and will only hit the biggest takeaways in this post. So here they are:

1: RECOVERY 
2: MINDSET
3: NUTRITION 

Recovery is probably the most overlooked topic when it comes to making gains, both physical and performance related. The third takeaway, nutrition, could also fall under recovery but I’ll give nutrition it’s own paragraph. The first and most important aspect of recovery is GET 8+ HOURS OF SLEEP PER NIGHT. Check out this app called Sleep Cycle. Works on iOS/Android. It’s pretty amazing and is the best $1.69 you’ll spend today.

Second for recovery is that taking the time after a workout to flush your body of built-up lactic acid will leave you better prepared for the next day’s WOD. Take a lap around the block, pull down a rower or go on a long walk with your dog after a WOD. Do something. Here’s a cool formula: 20:00 – length of WOD = duration of cool down. That’s right: the shorter the WOD, the longer a cool down you’re going to need. A WOD like Fran, which leaves my forearms LOCKED up, is far more anaerobic compared to Cindy. Both need cool downs though.

Mindset is probably the most overlooked aspect of fitness. I’m one to shun anything of this nature but the more I reflect the more I know it’s true. Anyone who’s ever worked out in a CrossFit gym versus solo can tell you the supportive atmosphere makes ALL the difference. The next time you do a WOD, don’t tell yourself “I think I can finish.” Tell yourself “I WILL FINISH.” Use the positive tense. Think of the difference between “bro don’t quit” versus “bro I know you have it in you.” Here’s a chain of events to digest: Thoughts -> Words -> Actions -> Habits -> Destiny -> Define your character. Set a SMART goal, tell people about your goal. Make progress on your goal. Become the athlete person you want to be.

Nutrition discussions can quickly dissolve into ones resembling religion and politics. Here’s a framework, which CrossFit provides, that just about everyone can agree with. Eat MV, NS, SF, LS, NS. In that order. Wait, what are we talking about?

Start with eating meats and vegetables (MV) at every meal. This by itself will take care of almost all of your nutritional needs. Add in some quality fat by eating nuts and seeds (NS). Eat fruit in moderation (some fruit, SF), as it breaks down into fructose in your liver and isn’t readily available for performance and easily becomes fat. Avoid eating starchy foods (low starch, LS) like bread and pasta, as they quickly break down into excess blood sugar spiking your insulin and  becoming stored as fat. No sugar (NS).

79% of CrossFit Games athletes follow this simple prescription. It’s not perfect though. They can do better and so can we. Enter the ZONE. CrossFit Journal # 21 gives a great primer on starting a Zone Diet for performance. Remember EVERYONE IS ON A DIET but does yours make you move faster, lift heavier and think smarter?

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Digital Products:

Athlete Intake and Goal Sheet PDF

10 Data Points Excel

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Events:
6/13 – Saturday – NYRR Oakley 10k
6/20- Saturday – 2 Year Anniversary Party 
6/21 – Sunday – Olympic Weightlifting with Heather
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Links:
Gymnastics: The Long Journey Worth Taking – CrossFit Journal
“When You’re Licensed, You Can Charge More Money” – The Russells
Does Lifting Heavy Make You Bulky? Find Out The Truth Here – Girls Gone Strong

———— Media:

IWF Lift the World Weightlifting Documentary

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June is here. It feels like only yesterday we were shovelling snow and complaining about how cold it was outside. Whining and complaining about the weather this summer is gonna cost you a thousand burpees. This weeks marks the beginning of the end!

We’re entering the GRAND LORD phase of DarkSide, which has been our 12-week programming at CFER for the past 8 weeks. (If you don’t know that by now, what rock have you been hiding under?!) The focus of the final stage of DARKSIDE is get you strong as f*ck. Seriously. Expect to build your maximal strength and top-end power this week, while maintaining conditioning.

Side note: We will NOT be posting the WODs on here every day. They’ll be up in WODIFY at 12:00am the day of the workout.

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This week, we’ve witnessed or heard about people facing adversity. Some days, life doesn’t deal us the best hand. Several CrossFit athletes, including Julie Foucher (see below) and Josh Bridges (who placed 6th in his region when the top 5 athletes qualify for the CrossFit Games) come to mind as of late.
There are so many lessons we can pick up by watching others fail, and in many senses failing with them. You have to make the most of any situation, because life is going to continue – whether you’re on board with its events or not. In the end, life isn’t always fair. No matter how hard you try, even if you give it 110% and no matter how much you prepare, things do not always work out. And it stinks. It’s one of the hardest lessons you have to face in life. So why do we continue to try so hard?
Why do you come into the box every day and give the WODs your all, leaving nothing but sweat and speechlessness on the floor after a WOD? Because it makes you better. Sure, it hurts. There’s pain. Soreness, aches and mental barriers too; we have to overcome them all. But in the end, adversity makes us better.
“Without challenge, there is no change.” Would Julie have qualified for the 2015 CrossFit Games if she hadn’t hurt herself? Probably, but we’ll never know. Heck, she might have WON the CrossFit Games. But I think her perspective on life moving forward will be a lot different because of this obstacle. I, for one, will certainly never forget her smile as she hobbled onto the arena floor to compete in the handstand walk event, nor will I forget watching her cry those tears of pain and sadness during an interview post-injury. Knowing she still came out and gave it her all? That’s the sign of a true champion.
I think the biggest lesson I’ve taken from the weekend is to enjoy the process. Revel in it. Don’t do something just for the sake of doing it. Have goals and train with purpose. But don’t discount all the hard work you put in if you don’t achieve a certain goal. Everyone is worthy of achievement. Sometimes we have to look past first place, or fifth place, to find it. Yours in Fitness, Melissa
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“HOW’M I DOIN?” We need your help to make CrossFit East River the best gym in New York City. In the words of Mayor Koch please tell us how we’re doing. WODIFY has an anonymous feedback feature built in, just click the bull-horn on your homepage or the feedback tab in the app.
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Events:
6/7 – Sunday – Olympic Weightlifting with Heather 
6/13 – Saturday – NYRR Oakley 10k
6/20- Saturday – 2 Year Anniversary Party 
6/21 – Sunday – Olympic Weightlifting with Heather
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Links:
Meanwhile, in Russia, Dmitry Klokov retired from weightlifting.
“Greg Glassman Interview with Sean Woodland” – a not-to-be-missed interview with Coach (video)

———— Media:
Julie Foucher was on a quest to qualify for the 2015 CrossFit Games – this was her last year competing, as she’s going to dedicate the majority of her time now to med school. She partially tore her Achilles tendon during the box jumps of Event 3 in the Central Regional. But then she came back out for events 4 and 5, and we’ll be damned if a tear didn’t come to our eyes watching her crush the handstand walk while wearing a hard boot, and then muscle snatching 85 pounds. Julie ended the weekend in 8th place overall, despite competing injured in half the events. Check out her handstand walk below:

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Announcements

Burger Night:
https://crossfiteastriver.com/archives/5313

CrossFit East River – WOD

View Public Whiteboard

Weightlifting

1a: Deadlift (7×3 @ 60% 1RM. Use Band red or blue. SPEED!)

1b: Chin-Ups (7 x ME sets of Chin-ups. )

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP
14 Box Jumps
14 Sit-Ups w/ MB 20/14
-Alternate rounds with a partner

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Announcements

Burger Night:
https://crossfiteastriver.com/archives/5313

CrossFit East River – WOD

View Public Whiteboard

Warm-up

Nice and Light (No Measure)

30 KB Swings
30 Air Squats
20 KB Swings
20 Air Squats
10 KB Swings
10 Air Squats

Weightlifting

Back Squat (3 x 12 @ 65% 1RM)

Ring Dips (4 x 6 (2222) )

Metcon

Metcon (Time)

4 RFT
50′ KB Walking Lunge
12 Push-Ups

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