Categorized as: REST AND RECOVERY

How Often Should I CrossFit?

The intent of your individual training frequency is to train often enough to reach your fitness goals, but not often enough to overtrain or develop overuse injuries. Training frequency is dependent upon many factors, the most important of which are goals, intensity, rest, nutrition, and existing level of fitness. The remainder of your daily/weekly schedule is also a relevant factor. Let’s examine how each one affects your training.

Goals
If you simply want to maintain an adequate level of fitness for daily life and ward off obesity then your training frequency will differ substantially from an elite athlete seeking to compete in the national CrossFit Games. Training more frequently will advance your fitness faster, to a point.

Intensity

If you train more intensely then you will require more rest than if you train less intensely. If CrossFit is your workout regimen then we can probably summarize your workout intensity as either intense or very intense, assuming you are putting 100% effort into your workouts.

Rest

Quality and quantity of rest are a huge factor in training frequency. Quality rest increases your ability to train more frequently. I’m defining quality and quantity in two principal ways: your level of activity on your rest days, and hours of sleep per night. The most effective rest is lack of prolonged or intense physical activity during the day plus 8.5-9 consecutive hours of sleep per night. Yes, that’s asking a lot of the typical American schedule.

Nutrition

This is pretty simple. If your body is getting the nutrients it needs to perform tissue repair and fuel your workouts then you can train more often. If you eat poorly then you will inevitably train less often or with less intensity, and will require more rest when you are done. Your body also won’t get as full a benefit from the workout because you haven’t supplied it with the tools to fully adapt to the stress you provided during the workout.

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The Benefits of Hamstring Flexibility and Pike Compression

Most adults are so inflexible in their hamstrings that they cannot even touch their toes. This is a serious deficiency, and one that is limiting them in a wide variety of movements. Moreover, the gymnastic pike position requires active compression of the hips, and a poor pike position will make press handstands, mannas, and many tumbling drills much harder to achieve.

First, the term “hamstrings” actually refers to a family of three distinct muscles. These muscles cross both the hip and knee joint, and thus are involved in both hip extension (“opening” the angle of the hip) as well as knee flexion (“closing” the angle of the knee). Problems arise when, due to a culture of sedentary living and lack of exercise, many adults move their hips through a full range of motion so infrequently that their hamstrings become excessively inflexible and tight.

Consider, for instance, a hanging leg lift. This is a basic beginner progression on the way towards L-sits and Mannas in the GymnasticBodies Foundation Series. When many trainees first attempt hanging leg lifts, they find they can barely lift their legs at all! Now this problem is two-fold: their anterior (front of the body) core muscles are too weak, and their posterior (back of the body) leg muscles and fascia are too tight. Fortunately, the GB courses have plenty of exercises and stretches to take care of both issues. Read More…

Sleep More For Fat Loss

In the world of fitness, everyone wants to know what to eat, and what to do in order to reach their goals. Let’s face it, the majority of people in the fitness world are interested in one thing, losing weight and looking good. Okay, maybe two things haha.

A recent topic of discussion amongst our members has been, “Did you see that article that said that not sleeping can lead to weight gain?” Let’s summarize this concept in a few points.

1) When you do not sleep, you are low on energy and when you are low on energy, your body begins looking for glucose (aka sugar) for energy to help you through the grueling tasks during your day. In order to get more glucose, you must eat more glucose, or your body will make it via gluconeogenesis. Gluconeogenesis is where the body will generate glucose from certain non-carbohydrate carbon substrates, usually protein, fat, or muscle, in search of glucose to produce energy.

2) In addition to searching for energy, your cortisol (stress hormone) is often high when striving to function on little sleep. Excess cortisol directly contributes to excess belly fat.

3) As a result, your body is looking to boost insulin to help bring down cortisol since the two oppose each other. As we all may know by now, sugar of course boosts insulin. Read More…