What you probably Don't understand about CrossFit

What You Probably Don't understand about CrossFit

 

 

 

A lot of people

don't understand

what CrossFit is

or what its about

 

As I've seen in in popular crossfit t shirts explained

"You wonder why we CrossFit, We Wonder why you don't"

 

etc.. etc..

 

But Let's examine this

 

Why is it that some people love crossfit and some people hate it?

 

I'll give you the first answer quickly

 

People love CrossFit Because it Changed Their Life!

 

It changed it because  A) it made them fitter B) Because it made them stronger C) Because they found more friends D) Because they just simply finally found an outlet to release all their vent up energy

E) Because they finally feel alive F) Because hey depending on where you go the Classes can actually be fun and have a great social atmosphere

 

But Let's examine why people hate it

 

Stroll through any comments section of any CrossFit related video/ picture or advertisement

and you will find a barrage of comments with hate and negativity.

 

Comments include such things as "Crossfit is gay" "Kipping is stupid" "Bicep curls rule the world" and "Crossfit is lame"

 

Okay so I decided to be not so controversial with the comments but the comments are sometimes out of control, the kind of stuff people only write behind their key board but would never say to your face.

 

So why the hate? Why haters B Hatin!

 

Haters be Haters right....

 

or something like that

 

So why the hate? The Hate comes mostly from a misunderstanding of the methodology that each CrossFit box implies *please understand there are underlying foundations but each is completely different from the next sometimes.

 

The Hate comes from the insecurity of another program not being as effective

 

The Hate comes from the fact that anytime people are vocally proud of something and happy with it, others will try and knock it down

 

Education is the key to Stopping the misunderstanding of CrossFit

 

So in a new series of Blogs we will be exploring the misunderstanding of CrossFit

 

including

 

*Why The F*ck we Kip

*Why High Rep Oly Lifting is included

*Why we don't Bicep Curl!

*Why Caveman were paleo and we are cavemen ?

 

 

If you take anything away from reading this take away

that Fitness is Fitness. 

A lot of the time we confuse what the goal really is at the end of day with any fitness movement

We confuse that

it is not money or fame or instagram glory!

 

It should be spread of knowledge regarding Health

and making each nation and healthier and fitter place

where every human being can one day rely less and less on pills and medicine and eventually

become fully functional healthy individuals who can squat down to the ground when they are older

and stay healthy and free of sickness due to Exercise and good eating habits

 

P,S I don't care what you do ! as long as you are doing something Remember

the Coach has always been the enemy not each other !

 

Peace!

What are 3 Biggest Mistakes you Keep making in the Gym?

What are 3 Biggest Mistakes you keep making in the gym?

 

 

Here is hard truth!

 

 

It's not what you do that matters it's how you do it!

 

I don't care what your program is or how complicated it may be or how simple it may be

if you forget to take 2 cups of concrete in the morning , pack a packet of intensity and 3 teaspoons "Get it done" you will never be successful,

 

It's not how you train that matters its what intensity you train that matters, there are times in the gym to take it easy and times in the gym to get work done! So get it done!

 

This means don't get distracted/ work hard/ get a sweat going and make sure you can look back on your training sessions and know you gave them everything

 

You Give Up Before you See Results

 

You can't do 3 sets of crunches and wait by the mail post for your six pack to arrive and too many people don't give enough time for their body to change recover and progress

 

You aren't doing it for the right reasons

Until you find the reasons to why its important to not miss training sessions/ why its important to do all the 1 % things and why its important to stick to your goals,  success will be far and beyond

 

Stop making these 3 mistakes

 

Raul

Vital Fitnes Project

CrossFit Down Under

 

Good Things come to those who Train

Good Things come to Those who Train!

 

 

Good things come to those Who Train! yeah that's sounds about right! But why do you train?

That's what I want to know! If I can find out what your motivation is then maybe you help yourself understand how to find a path to success in your quest of Fitness.

 

Understanding the principle to why you get up in the morning when its cold and why you go push through when you are sore. Is the key defining difference between those of us who stick to a fitness program and those of us who quit one at the drop of a hat.

 

Here are 3 questions you should ask yourself to help yourself understand why you train.

 

questions number 1

Do you Train for a purpose?

If you are like me then maybe your answer is "Hell Yes I do to be fucking awesome!"

okay maybe that is your answer or that's not your answer

 

Question no. 2

Why did you start training?

Me personally because I was sick of feeling unfit , you know like the unfit feeling you get when you walk up as set of stairs and you get the top and you pretend like you don't need to catch your breath but you really do

 

Question 3

Who do you train for?

is it yourself, is it your family, is it to impress someone is it to get into police, is it for the army.

 

 

Now ...that you have these 3 questions ask yourself them on a weekly basis and let your answer be a reminder to why you started and why you must go on!

 

So long for now fellow Fitness Enthusiasts and till the next rep!

 

 

writer

Raul Valenzuela

Coach/ Head Founder

CrossFit Down Under

Vital Fitness Project

What is the CrossFit Community? ( an Insiders Look into the cult of fitness)

What is the CrossFit Community?
( an Insiders Look into the cult of fitness)

Okay.... so Before you continue reading I must be honest with you, as I am biased.

Besides why else would I have dropped everything in my life for it. CrossFit that is...So Reader Beware, you are reading the dribbles of a fairly big Fitness Enthusiast

So I am An Affiliate Owner, of a Local Gym Located in Holden Hill Called CrossFit Down Under. Established in January/ February 2012.

When I first began the CrossFit box the main mission was can I find enough other crazy people like me who love exercise, fitness and nutrition.

Little by little I found them and one day there I stood in awe...





......*loud barbell Drops in the background








In awe of what you may ask....

Well a community ... a community of people who all stood together for something in life, a community of independent individuals who all came together from different backgrounds, different circles, different walks of life to be united together by this thing, this stuff this exercise Program?

One of the things Cross Fitters find really hard to do is answer to you the question of what is crossfit?

Try it I dare you to ..

You will get one of 3 responses

a) Their head will explode because they haven't worked out how to say everything it is, it isn't and how it will make life better and how Fran sucks, how chalk makes everything better, and how thursters are so sexy and booty shorts, and Rich froning and the open, WOD/ Double unders/ Oly / Rx'd .....Head explodes   * I will come back to this.

b) The boring response... its a work out

Or c) Why don't you come try it..

Neither of these responses really justify what it is,

Because to this crazy little fitness movement there is something beyond the exercise and work outs and its that sense that you go somewhere for an hour or two or 3 of your day and be yourself with other people who also just Love this Fitness thing and want to embrace it as much as they can.

Don't be confused CrossFit isn't really all six packs, and muscle ups and weights so heavy that you feel tired just looking at.. the Truth is that crossfit is about a community of people who enjoy fitness,

Those people for the most part are just regular ordinary folks just like you and me *okay okay im not an ordinary person I get to do what I love every :-) * day! but

my point is that ....Drum Roll

CrossFit is about a Support System, team environment and a friendly place where we can all go and get better everyday not because we aren't awesome already. But because its way more fun to be challenged than to not be right?

Writer

Vital Fitness Project Blog

CrossFit down Under

Fitness Blogger/ Coach/ Fitness Enthusiast  

Raul Valenzuela

 

 

I don't Know what to do at the Gym?

I don't Know what to do at the Gym?

 

The Gym the Box is a place to improve yourself

 

not because there is anything wrong with you. but because it has the tools to make you stronger / Faster/ Learner and fitter!

 

So What should you focus on if you are not sure about what you are doing?

 

First :

Technique

Focus of mastering your body awareness and being able to move pain free through a full range of movement in some of the basics like, squats/ push ups / pull ups/ Running and skipping

 

Then focus on learning good technique of exercises

 

Second :

Focus on your goals!

if your goals are weight loss make sure you to train Hard and Eat well

 

Remember 6 packs are created with 3 sets of don't put that Krispy Kreme in your mouth!

 

Third :

Intensity in your Training

 

You get what you put out to make sure you put out a lot in your training and that you don't waste your time in the gym, remember every second counts and every repetition counts

 

Fourth

Recovery!

Train Hard? Rest Hard!

 

This means make sure you are getting adequate amount of sleep

make sure you fuel yourself after training with some healthy carbohydrates and proteins

 

Make sure you stretch / mobilize and Foam roll

 

and.....

 

Include active Recovery days in your Training

 

Active recovery is a fancy word for move it or be sore

 

to by pass soreness and stiffness make sure to maintain yourself moving everyday in one way or another it doesn't mean a gym work out, sometimes a simple stroll down the park, a light easy job, some time on a rower or a bike might be the answer you are after!

 

Fifth

:*This does not apply to all!

Constantly set goals for yourself

one of the simple keys of success in life and in anything is Raising your standards

so continually Raise the Standards of what you think you are capable of

 

Peace

Coach

 

Write

Raul Valenzuela

Owner Head Coach

Vital Fitness Project

CrossFit Down Under

How do you Train? and..... Are you Training the Right way?

How do you Train? and.... Are you Training the Right way?

Here is some Food for thought

imagine all the top level athletes in the world

coming from all different backgrounds

having all different coaches

having completely different training programs

all training in completely different sports

all sharing the same common element in their training

The Secret doesn't always lie in

Reps Schemes

Sets

Warm Ups

Cool Downs

Mobility

Nutrition

not Even Coaching.....

Here is the Secret

It's not what you do that always matters *please understand that of course it does...but entertain me

What Matters is How you do it!

If you get up and go for a  run with your buddy and you beat him but you hardly broke a sweat and he gave it everything he had!, trust me he's the one that going to get better and better!

It's not what you do ....its how you do it that matters!

it does not entirely matter if you do 5x5 or 3x3 or 2 x 12 or 7 x 1 for your Back Squat  what matters is how you tackle the Work at hand

and here is the real secret

It's not what you do that Matters.... its not how you do it that matters most.....its why you do it that matters!

Understand your Why!

What's Your Why!

Now your answer doesn't have to be a deep and meaningful one, because if the reason why you train is because its your passion and your fun and you just freaking! Love it, then guess what Success is yours!

Your Why will make difference in getting up in the middle of winter and staying committed to your goals and hitting snooze again.

*Disclaimer

Programming is important

But no amount of programming will make an unmotivated individual better

It's not what you do that matters its how you do it!

it's what how you do that matters its Why you do it!

Share This if you know you Kick ass in the Gym and You know people who need to read this!

Writer

Raul Valenzuela

Owner and Head Coach

Vital Fitness Project

CrossFit Down Under

Why you Need to Squat!

3 simple reasons why it's important to Squat Often

 

1) The Squat is King in the world of Exercise, regardless of your desired outcome weather it be

a) increased Strength

b) Bigger Muscles

c) a Toned looking Thigh

d) More Explosive Strength

e) Stronger joints

f) the list goes on really!

 

But seriously The Squat is King and it should be part of everyone's Training Program

 

Reason Number 2) Squatting Often and Deep will improve your mobility

especially in your hips and ankles.

Now you may be wondering why this may be important to you. The reason is as you age your body stiffens and a good dose of squats every week will ensure you are able to get down to the ground and back up again due to demand on your hips and ankles when squatting Deep.

 

Reason 3) Studies have shown a correlation between leg strength and longevity.

Now I know what you are thinking ! No doing squats wont magically make you immortal but they will strengthen your hips and legs.

 

In the aging population falling over and breaking your hip is very common, unfortunately. The more we squat in our younger years and the more we try and build our leg strength, the more we can decrease our likelihood of falling over due to poor leg strength .

 

 

Writer

Raul Valenzuela

Head Coach and Owner of CrossFit Down Under

Founder of Vital Fitness 

Contact Raul@crossfitdownunder.com

 

 

How Tall is a Pyramid?

How Tall is a Pyramid?

Answer: As Wide as its Base.

What Does this Have to do with anything.

Well actually its got to do with everything.

In CrossFit To improve you must recognize your weaknesses and for most people unless they come from a strength background that weakness tends to be their strength.

So what should one do?

One Tries to build a large foundation of strength as the base of their pyramid , the wider the pyramid the taller it will be.

But what is the catch....

The catch is not also neglect your conditioning and aerobic capacity.

CrossFit and being good at it, is kind of like this, its spinning 5 plates at the same time, if you spend too much time spinning one plate, you will never spin the others and balance lies in spinning all plates evenly at once.

Your Strength lies in not neglecting your weaknesses and the key to higher levels of fitness/ performance and aesthetic appeal lies in spending time working on the weaknesses while continuing to work on the strengths

As Always food for Thought Peeps

Coach
CROSSFIT DOWN UNDER

How to get your First Pull Up?

How to get your Chin over the Bar?

This is a post for all those seeking that first experience of lifting your
Chin over, looking into the horizon, smirking a cheeky grin and stomping down on the ground as you fall back with glory and accomplishment.

First thing is First!
Pull Up Strength or Lack thereof comes down to 1 of 2 Problems

Problem Number 1) Not being Strong enough in the vertical plane, which means not having enough arm and back strength to pull your self up all the way

Problem Number 2) Having an unbalanced strength to weight ratio (which is a strength issue and also a weight management issue)

Today we will be tackling solution to problem no.1

Solution to Problem Number 1)
Have a Set program to help you achieve your First pull Up.

This program doesn't need to be hard, but it needs to consistent and frequent with step by step progressions to get you there

How to practice Pull Ups when you can't do them?
Follow Progressions

Here are 4 Progressions
Progression no.1
Ring rows

*With the Ring row, we can start by taking baby steps and starting at almost no leaning
or we can make them incredibly challenging by a leaning back all the way down to being parallel to the ground


*to perform the Ring Row , Start with your Arms fully extended at the bottom position and finish by pulling your Chest and shoulder to the rings, Keep your Hips locked,
*To make the movement easier, bend at the knees .
*important tip, make sure not use momentum and do drop your butt during these

When to ideally progress to next stage?
When you can perform 10-12 ring rows parallel to the ground

Progression no.2
Banded Pull Ups

Banded pull ups are a great tool, once enough pulling strength has been developed in the horizontal plane *which means pulling yourself horizontally from the ground up with your feet on the ground.
Next comes vertical pulling which mimics the pull up alot more.

To perform the Banded Pull Up
Choose a band Ideally not thicker than a Large sized band or a band larger than your hand*the reason this is, if you need 2-3 4 bands to perform the pull up, the chances are you probably need to spend some more time developing horizontal pulling strength in the ring row.

Picture 1 shows a women placing her feet in a band, pushing the band down with one foot, then placing the other foot over the band. from there she goes to hanging from the bar as demonstrated in picture no.2

Once you have secured the band and are hanging from full extension with your arms locked out and shoulders active. proceed by pulling your body up, until your chin is over the bar.

Progressions, complete sets of 5-8 repetitions over 3-5 sets. and progress by changing bands from thickest to thinnest over time. if not progression in bands is made, then no progression in pull up strength will be made.

*tip do not swing on the band, or no strength will be developed

Progression no.3
Negative Chin Ups



Negative Chin ups are great for people who can complete Ring Rows as prescribed below and can perform 5-8 pull ups with a band.

Negative Chins basically consist of Fighting the fall during the pull ups once you have jumps yourself to the top

Steps,
Jump to the Top and Slowly go all the way down, this should ideally take 5-6 seconds

if you fall within 1-2 seconds, then this option is too advanced for you and you would be better off going to an easier progression.

How to implement these
perform 10 reps of 5-6 seconds, rest 3 minutes repeat.

do these on a frequent basis 2-3-4 times a week

Progression No.4
Chin Ups / Pull Ups



How to get better at them if you can already do them?

simple do them everyday not as apart of your work out but as a habit, perform 10 reps everytime you go past a bar, or perform however many reps you can perform. Make pull ups a habit or even a part of your warm up so that they start improving.

Hope This article Helped, in Next weeks article we will be covering

Thanks for Reading our Article

Written by. Raul Alonso Valenzuela
Head Coach/ Owner @ CrossFit Down Under

If you would like help with your first pull up, or would like to improve you any other aspect of your fitness and well being
you can contact us to write you a program
and inquire about our 1 on 1 Coaching Sessions
via
info@crossfitdownunder.com

What to do with the GHD

The infamous
Glute Hamstring Developer
Will Improve your DEADLIFTS! so start doing these exercises


Exercises to do on this Awful apparatus
Hip Extensions as demonstrated on the picture
3 sets x 12 Reps
Every Week x 3 times
HIP EXTENSIONS
TIPS
keep back straight
Hinge From HIp
Extend and Flex Glutes/ Hamstrings while Performing Movement

GHD Sti Ups
3 Sets x 12 Reps

Every Time you Come in to the Gym!

These will improve your Core Strength


Tips
hinge from hip While keeping your back Straight
Do not sacrifice a straight back for a lower sit up
you will only be causing damage to your spine

Part 2 coming Tomorrow

When to learn butterfly pull ups?

Not Until you have Developed
SEVERAL STRICT PULL UPS

or you will

SCREW up YOUR SHOULDERS

Learn the Gymnastics Kip First
Master It

Get to about 20 pull ups
and only then

start playing around with butterfly pull ups

Even then know butterfly pull ups

will not develop your actual pull ups

and still doing strict and weighed pull ups is very important

Keep your Shoulders Safe PEEPS!

Raul
Vital Fitness Project

Easy Solutions to Shoulder Problems in CrossFit

1) Pain in Pull Ups

Do Strict Underhand Pull Ups 

and Build do a double Digit amount before Attempting Kipping Pull Ups

As a Rule of Thumb Do 1 Strict Pull Up for every 2 Kipping Pull ups 

to substitute Amount

2) Pain in Dips 

Stretch your Pectoral Muscles more often

Pass through's with a broom stick of pvc pipe work great or 

a good old pec strength never hurts! 

3) Pain while Jerking?

Now i know what you are thinking? 

....... maybe not, let's not go there! 

but seriously 

Jerking can cause pain if you haven't developed the right amount of Muscle around your shoulder girdle

so

Substitute for 

Push Pressing until able to push jerk! or Split Jerk 

4) Pain in General

Spend Time mobilizing your shoulders

This means doing lots of Pass through's 

Lots of Stretching and

Strengthening the Shoulder Girdle from all angles! 

Warming up your shoulders before shoulder intense work outs

and minimizing the amount of pull ups/ OH Squats and Push Jerks you do In a week! 

5) If you are feeling Pain in general Do not avoid it and do Something about it 

Go see a Chiropractor

A Physiotherapist

or Consults with your CrossFit Coach

on accessory exercises that will speed up your Shoulder Health! 

Peace 

Raul

Vital Fitness Project! 

Chasing Performance and how this affects your body

This could be a long winded Response but I'll make it a short one!

Guys Usually ask me
How do I get bigger Arms?
My Response is usually learnt how to do 100 pull ups in a row!

Most guys look Dumbfounded and stare at me as I've told them to drink Bleach

but lets analyse what I am really saying

If you were able to do 100 pull ups, chances are you have seriously strong intense upper body strength!
Chances are you also probably don't have spaghetti string arms!

The beauty of the 100 pull up Pursuit is the physical benefits you will achieve from chasing such said Dragon
Pursuit Fitness and the Physical aesthetic results will come as a by pass!

Girls usually ask me
how do I lose more weight?
to which i say
Aim for a  Sub 1:30min 500 meter Sprint
or Aim for a Sub 20 Min 5 K

WHY? Because the pursuit of such feats come at the expense of intense Training surrounding the Cardiovascular system

Aim for a Goal Fitness Goal, and let the Journey bring the physical results as a by product

Anyway as always food for thought Peep's!


Raul
Vital Fitness Project!

How to Squat : Part 4 Where to Start

So you want to improve your Squat?
Where to Start?

Two Places

Phase 1)
Air Squats!

Beginners : 5 sets of 10 Reps Rest 90 seconds

Intermediate: 7 Sets of 10 Reps Rest 70 seconds

Advanced: 10 Sets of 12 Reps Rest 60 Seconds


Phase 2)
Back Squats!

Beginners

12 Reps x 3 Sets

with an Empty Barbell or Moderately light Weight
Roughly 40/30 % of BW if not Lower

Intermediate

5 reps x 5 sets

@ 40/70% of BW

Advanced

5 x 5
@75% to 85% of 1 Rep Max

How to Squat Part 3: Variations

Front Squat

*note how forward the knees are
and how upright the back is.


Zercher Squat


Low bar Back Squat

Over Head Squat


Close Grip over Head Squat

Zombie Front Squat


single leg squat *pistol



Overhead squat pistol

Reverse Squat


Lateral Squat


Air Squat


High Bar Back Squat


Sissy Squat
No this is not a joke its an actual thing called a the Sissy Squat
Very hard to do


Sumo Squat

Part D)
Who Should do what and Why?

How to Squat Part 2

What is the Best Squat? 

None! 

and Totally Dependent on your GOALS!

So lets look at the different squats 

Low Bar back SQUAT? *Power Lifting Squat

WHEN AND WHERE AND WHY?

IT Moves More Weight ? 

But what if I can move more weight without a low back back squat, Then you Haven't practiced it enough,

Because every 1000pound 400 kilo plus Squatter in the world cannot be wrong

Why does it move more weight?

Because you are travelling less distance? 

What Am I looking for when I do it? 

Push your Butt Back as Far as you can

Do not let your Knees Travel Too Far Forward

Let your Hips Hinge and Allow your Chest to Drop *with a tight Straight Back

Muscle Groups that Dominate this Movements ?

Hamstring

Glutes

Low Back

Quadriceps

High Bar Back Squat *olympic lifting Squat

IT Moves Less Weight ? 

Yes because you are travelling a longer distance

Why Do it? 

More Transferability towards the Olympic movements

What Am I looking for when I do it? 

Keep your back Straight 

Push your Butt Back

Let your Hip Drop *without flexing your low back

Push your Knees Forward

Do not let your Hips hinge,

Muscle Group that dominates this movements

Abs

Back

Quadriceps

Calves

Hammies

Glutes

Which Squat Should I do? 

BOTH! 

Low BAR BACK SQUAT will make your Low BACK Really Strong

HIGH BAR BACK SQUATS will make your Abs Really Strong

Both will make your Legs strong 

What other Squats are there? 

PART C) Squat Variations 

How to Squat Part 1

Why Squat? 

It's Basic 

You stand

But to Stand you Must Sit 

and to sit you Must Stand

Part 1 *The truth behind Squatting

For 80% of the world it's not that squatting is not good for them or that squats are hurting them, its that they are doing them wrong. 

But what is the right way? 

Well here is where it gets tricky, there is no right way but there are a lot of wrong ways

and it's one of those things where there are different squats for different folks. 

What are the basics? 

The Basics start with your Feet 

where are your feet placed?

Are your Toes Pointed out?

Are they pointed in?

are they facing forward? 

and if so do you know why? 

Feet Placement

For the most part the direction of your Feet and Toes will guide your Knees which in turn affect your Hips which will guide your Back which will guide how your Squat looks. 

*yes it can be alot more complicated than this... but lets keep it basic

so What is the most ideal position 

Ideally Having your Feet and Toes Forward

will produce the most amount of Torque in relation to your hips 

which means you will be able to produce the most amount of force with your legs because it allows your knees to push out to the sides the most 

However Sometimes the Feet cannot stay on the Front line

soo...

We Overcompensate and point our Toes out

which move our knees forward 

and this disengages our glutes to a certain extent 

which makes us a tad bit Quadricep Dominant 

which can create problem in our knees

#ohno its all getting complicated 

#WHATTODO?

You settle for a position 

You settle for the best effort you can make to aim your toes to 90degrees forward

however if you fall outside to the sides

thats okay

but everytime you squat 

you aim to keep those toes close to the 90 degrees

Knee placement 

OUT!!

Ideally you want to push your knees out but you might not be able to...

So Practice!

Hip Placement 

Stick that BOOTY BACK!

You should be pushing your Butt Back as much as your can, and depending on the Type of Squat Dropping it down 

Back Placement 

 

Slightly Arched 

and Tight Belly *core*Abs 

Head Placement 

Forward 

*but Whatever works for you 

At the end of the Day 

Squatting is Squatting some Very Heavy Squatters look Up

Some Really Heavy Squatter Look  Forward

Some Look Down 

Almost none look to the sides 

Just know that Any exaggeration in the tilt of your Head will lead to a change in direction in your spine 

..

WHICH IS THE BEST SQUAT? 

 

Will be continued in PART 2)