“I’m doing Fran today.”
This statement would sound derogatory to any normal, average human being who has never picked up a muscle mag or has ever wondered how the guys in the movie “300” trained. But to a lot of athletes out there “I’m doing Fran today,” causes fear, panic, excitement, and nervousness all at the same time. Fran is one of Crossfit’s most famous Benchmark workouts. The workout involvs doing 21-15-9 repetitions of 95lbs Thrusters and Pullups in a superset fashion.
Introduction to Crossfit Training
A benchmark workout is a workout that is repeated throughout the Crossfit programming. When a non-crossfitter looks at the main website, all they see is a collection of really high intensity workouts with no structure. Apparently there is a structure to Crossfit programming, however the structure is a closely guarded secret in founder Greg Glassman’s mind. Coach Glassman is the “genius” behind this “revolutionary” training program. He loves using the words “efficacy” and “power.” In fact, that’s all he really talks about.
Every time Coach Glassman speaks, you are either forced to listen carefully at his words, trying to decipher his SAT-ish language, or marvel at how much someone can talk without actually saying anything. Take, for example a passage from an an interview he gave in Girevik Magazine:
“First of all, what is unique about your Crossfit approach to training?
I think we are unique in both the efficacy of our regimen and our methodology. In terms of approach, I don’t know of another program utilizing gymnastics skills and drills, Olympic Weightlifting/powerlifting, and multi-mode sprint work. Our hallmark of combining these elements in single workouts may be globally unique – we’re still searching.
In terms of efficacy, of course our results are due to our methods – this is true of every program, but more to the point we have spent literally thousands of hours honing our definition of fitness. It is our definition of fitness that has refined our approach, and, in turn, forged our results. For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The October 2002 issue (“What is Fitness?”) of our magazine, CrossFit Journal, is an eleven-page manifesto of our view and standards of fitness.”
Here’s what that means:
- Crossfit combines gymnastics, Olympic Weight Lifting, and GPP into a single program.
- We spend countless hours defining the term “Fitness.”
You can go and read the 11-page “manifesto” of Crossfit, but it’ll probably just confuse you more. I know I had to read it at least 5 times to make sense of it. And even then I had a ton of questions. In my quest to simplify my life, Greg Glassman was just throwing random words at me that meant nothing. The purpose of this article to clear up a lot of the “hoopla” surrounding Crossfit, and to give you guys a real taste of what Crossfit really is without all the confusing jargon.
Who is Greg Glassman?
According to Girevik Magazine, Glassman started off as a gymnastic coach in 1974 at a Y.W.C.A gym in Pasadena, California. He went on to train a variety of athletes from various sports, backgrounds, and professions. Coach Glassman soon realized the drawback of traditional body building and endurance athletes when it came to the demands of law enforcement personnel and high intensity athletes. After much experimentation, he found he was able to produce better results with his clients by combining heavy fundamental movements (compound and olympic lifts) with high intensity training (sprints, circuit training).
Out of all the clients and athletes Glassman has worked with, he claims to have a special place for law enforcement and military personnel. It makes sense why this group of athletes would be so keen to make Crossfit a regular part of their training. Crossfit is randomized and challenges a broad spectrum of fitness goals – perfect for law enforcement and military personnel who need to be ready for anything at any time. Crossfit is also extremely popular with Mixed Martial Artists, however, it can be argued that Mixed Martial Artists have been performing Crossfit-esque workouts long before Coach Glassman branded the training style.
So…What is Crossfit Training?
Crossfit isn’t as complicated as Crossfiters and Greg Glassman want to make it seem. We can start with the fact that Crossfit effectively combines gymnastics, Olympic lifting, and high intensity training. Let that sink into your mind first before we continue.
Moving on, the goal of Crossfit programming is to be as general as possible. Glassman believes that the needs of athletes and every day citizens are nearly the same. We all require exercise in the following ten aspects of fitness:
- Cardiorespiratory Fitness
I have yet to figure out how Crossfit helps you with flexibility, coordination, accuracy, and balance. However, I do agree that the other six can be easily accomplished with Crossfit. However, because this is a general approach to all-around fitness, you’ll be strong – but not the strongest. You’ll be fast – but not the fast. You’ll even get bigger and leaner – but you won’t be the biggest and leanest. Get my drift? After a certain point, if you really care enough, you need to specialize for your sport.
The most popular question out there is how are the Crossfit workouts created? Well, I’ll let Glassman answer that question himself:
“Our view of what fitness is and isn’t creates, in effect, a theoretical template that guides the selection of exercises, their rep range, frequency of occurrence, length of workout, etc. Come to know our standards and aims and the rationale behind our workouts’ architecture becomes somewhat self-evident. The workouts themselves are a near perfect expression of our vast experience building the world’s toughest athletes. This question is great but somewhat like asking Tiger Woods, “How do you do it?”
That being said, the process is without a doubt part art. In fact, the National Strength and Conditioning Association, that august non-profit arbiter of exercise science admits in its Essentials of Strength and Conditioning that exercise programming is still more art than science. At CrossFit we call it the choreography of exertion. Our routines display balance, symmetry, theme, composition, and an aesthetic cultivated over decades of experience – including successes, and failures. The workouts are designed to maximize human physical capacity, period. That being the case, they are universally regarded as being the toughest workouts in every athlete’s experience.
Finally, I cannot discount the utility of posting workouts to the site and getting feedback from hundreds of elite athletes around the world. This would prove invaluable to any strength and conditioning coach or program.”
I have to agree with Glassman on this one, although he could have said what he said with fewer words. I have lots of articles on my site talking about program design, but I still get questions about program design. There are people who can come up with some challenging and effective programs (like me) and those that struggle with it. This is what separates the trainers from the enthusiasts.
Is Crossfit Training Safe?
I’m going to go to the Crossfit site right now and take a look at the first workout and tell you whether or not I think it’s safe:
135 pound Clean and Jerk, 30 reps
This workout is obviously not safe for a complete newbie. It’s not even safe for me since I can barely clean and jerk 135 for a single rep. Here is how I would tackle this workout:
- Drop the weight to 95lbs and perform 30 Power Clean and Jerks
- Work upto 135lbs
- Drop the weight again to 95lbs and perform 30 Clean and Jerks
- Work up to 135lbs
We just covered the first reason why Crossfit might not be safe: technical exercises performed at high repetitions. Cleans and snatches require near-precision technique. One small mistake can injure you for good.
The second reason why Crossfit might not be safe is the high intensity nature of the workouts. These workouts cause something called rhabdomyolysis (rhabdo). Rhabdo is a condition where the breakdown of muscle fibers result in the release of muscle contents into the blood stream. These contents (myoglobin) can be harmful to the kidneys and may result in kidney damage.
In a recent Crossfit Journal article , five of the first cases of rhabdo were presented. All five patients recovered fully from their condition within a few weeks, and most went right back to Crossfit. These five individuals were active athletes, but relative beginners to Crossfit. Their condition results in too much Crossfit too fast.
Rhabdo can occur with any sort of high intensity program. A mixed martial artists can get rhabdo from his training, and so can a military personnel. However, cases of rhabdo are higher in Crossfit because of the incredibly high intensity nature of Crossfit. If you underestimate it, it’ll get you.
Later in this article I will show you how to get started with Crossfit without risking rhabdo.
Is Crossfit Training for Me?
Before we get into how to follow Crossfit safely, I think it’s important to determine whether or not Crossfit is for you. Crossfit is for individuals who want to achieve a more well-rounded level of fitness. Here is a problem I’ve experienced in the past: Each time I tried to get bigger and stronger, I got slower. Once I started working on conditioning, I lost some size and power. I was always trying balance between these two ends of the fitness spectrum.
The solution to these problems is Crossfit. In my opinion, everyone should have a taste of Crossfit. However, after 3-6 months, or however long it takes you to get a real taste for it, you should modify it for your own needs. If your main goal in life is to be the biggest guy in the gym, you can probably use Crossfit to shed some fat real fast or maintain cardiovascular conditioning, however don’t deviate to far away from what ever it is that’s helping you pack on size.
How to Get Started with Crossfit Training
On the main Crossfit site, they tell you to spend a month getting to know the movements. Start the program, substituting the exercises that you don’t know with the exercises that you do know. This is a pretty good approach. I’ve experimented with Crossfit in the past, and to tell you the truth, it can get really frustrating really fast. If you have the money and time, I suggest going to an affiliate. Crossfit has a list of local affiliates on their website.
I’ve never been to an affiliate. But I can tell you one thing: if you’re not familiar with Cleans, Jerks, Snatches and other complex, high intensity moves – be careful with them. I’m not an expert at these movement, but I was able to learn the “power” versions of these rather quickly. By this I mean power cleans, push press, and power snatches. You can also substitute these movements with a dumbbell or kettlebell. Using a dumbbell or kettlebell is probably safer than trying to heave a huge barbell over your head.
A few more tips to help you get started without risking rhabdo:
- Start with a lower frequency than the one recommended (3 on, 1 off). Try three days a week and steadily move up to four or five days a week.
- Be prepared to eat. After my first week of Crossfit, my metabolism was on fire. I just kept eating everything in site (this can get dangerous in the long run).
- Take longer rest periods than you think. For example, if you’re doing Fran, maybe work in a minute rest periods between each set, even if you don’t need it. This will help you get used to the idea of moving back and forth between two big, compound movements.
- Time and record everything. Without a training journal, you’ll never know if you made progress with this program.
- Don’t be afraid to deviate from the program. People on the board will yell at you, but who cares? I personally don’t follow the Crossfit programming because it does not match my needs.
Points of Review
What You Need for the Perfect Gym Storage Solution
If you operate your own professional gym or are looking to create a home setup, it’s crucial that you carefully consider your storage solutions. A tidy gym is without doubt a happy environment for people to work out in!
Good storage will help protect equipment from scratches and other damage, make it easy to find where equipment has been left, and prevent hazards such as trips.
It can also help the gym to feel more of a clean and organised environment that can keep members motivated while working out, which typically leads to a higher retention rate.
When it comes to gym storage, there are not many companies around that share the same expert knowledge as PowerGym Fitness. PowerGym is a supplier of commercial gym equipment, from weights and barbells to high-end strength training machines, with clients throughout the world.
They are also experienced in providing gyms with advice and support for installing the perfect setup.
PowerGym Fitness have provided us with some pointers on how you can create the perfect gym storage solution for your commercial facility or home setup.
The type of storage you will require can depend on the type of equipment that your gym provides. For example, some gyms may specialize in cardio equipment as opposed to strength training, or vice versa. That said, most gyms will typically include dumbbells.
Dumbbells are a popular form of free weights that can help users to build muscle mass. Dumbbell racks are one of the best ways that you can keep your gym tidy and free of hazards.
Without a rack, there would be no designated place for members to collect and return a dumbbell. Dumbbells left on the floor can cause damage and can be hazardous for other members when walking around the gym space.
These racks are designed to securely hold a certain amount of dumbbells when they are not in use. All round, it adds a safer and more organised structure to your environment and increases the longevity of the dumbbells.
Weight Plates Holders
As with dumbbells, most gyms typically include some type of weight plates. Tri grip and bumper weight plates are two examples that are available for purchase at PowerGym Fitness.
The plates can be attached to a barbell which can be used for effective and flexible weightlifting routines. One type of weight plate holder includes a storage tree.
This provides the option of a simple vertical holder where the plates can just slide on to a storage horn. Another option is a wall weight plate storage, allowing easy access to plates from a wall position – plus, it saves up space and improves the aesthetic design of your gym!
Gym mats are essential for exercises that require closer physical contact with the floor. This can include press-up exercises as well as Yoga, Pilates and studio workouts. Mats provide an extra level of comfort so that you don’t encounter discomfort when encountering the floor.
Mats can be used by a lot of people each day, so naturally there’s a lot of wear and tear. Mats that aren’t stored properly can lead to greater damage which will result in you needing to replace the mats sooner than should be required. With a mat hanger, when the mats are not in use, they can be stored safely to prevent unnecessary damage.
Whether you use a barbell freely or with a weight plate attached, it’s important that you store the bar appropriately when it’s not in use. Bars can be very heavy which can lead to floor damage and potentially serious injury if it drops to the floor or is left unsecured.
Like with weight plates, there are options for horizontal and vertical storage. These storage products can either be attached to the wall or the floor. They provide an organised and safe place for barbells to rest when not in use.
Cable Attachment Racks
Cable attachments are additional products that can help athletes take their strength training to the next level with varied workouts. With several types of attachments available, from revolving bars to handles and ropes, they expand the options that are available on a cable machine.
Most of these attachments are quite small, so it can be easy for them to become lost or get muddled in with other pieces of equipment. A cable attachment rack is a great way to store the attachments so that gym members can easily see where the attachments they require are placed.
Power Rack Storage Horns
Power racks are fantastic pieces of equipment to have in your gym. They are premium products that often act as the centerpiece of the gym. Power racks provide a safe space to perform a wide range of exercises, with freedom of choice left to the user.
Alongside the power rack, it’s widely recommended that you get storage horns that will seamlessly attach to the power rack. These horns can then be used as a storage option for weight plates. It will allow you to free up space around the gym and provides users with a quick and easy way to access the plates they need.
The storage options that we have talked about so far clearly relate to products that have been specifically designed for certain gym equipment. To improve the tidiness, safety and structure of your facility event further, you can get a storage cage that will hold the rest of your smaller items.
This can include things such as medicine balls and bags, as well as boxing equipment. The cage can usually be locked for added security and with lockable wheels, it’s easy to transport the equipment from place to place.
Top Five Supplement Reviews To Check Out
In this modern world, we are so used to having a lot of “instant”. Most of us are not used to the long and arduous processes, even though we think we do. You may have noticed the impatience of most people especially when it comes to services. They want to have what they want right now, and this is why most companies adapt to the situation.
You can see it in their products and services; they want to deliver it fast enough to save more time. The same reason applies to humans who want them all as soon as they can. Even the food industry has to go with this notion, but this has also led to a new trend: obesity.
This may not be a problem in most countries. In the West though, it is considered a major health issue. There has been an increase in the overall weight of the US population for example; at least 40% of the people over 20 are overweight as this article reveals.
It has been such a serious problem due to the prevalence of fast-food chains. There is nothing wrong with consuming them, but many depend on them for their daily diet. With all of its sugars and salt, it can be quite detrimental to your health in the long run.
New Horizons in Medicine
Fortunately, there have been advances in the field of medicine as well. Weight loss has become way different compared to the way it was in the previous century. People did not know anything about it. There was a time when fat is considered as the devil’s advocate of being overweight, and sugar was thought to be the healthier option. Even though this has already changed in recent times, there is still a prevalence of this kind of thought in many circles. If you want to lose weight, you need to read and learn more about the proper way of doing it.
There might be a lot of factors that can contribute to this goal but we are just going to narrow it down to three: diet, exercise, and genetics. There is nothing that we can do with the last one though since this is already in our system. Some people might be lucky enough that they do not need to control their diet or even exercise. Their bodies have already reached their full potential, so all they need to do is to maintain it.
Unfortunately, others are not that lucky. It is either they need to have a rigorous diet plan, more exercise, or both. It is a lot of effort to lose the mass, but it can be worth it in the end. You may visit Supplement Smarts website and other similar sites to learn more info regarding this.
If you are experiencing difficulties or you want to have the results faster, then you might need to take a supplement for that. There are many options in the market these days, so choosing just one can be quite confusing. You also need to understand that not all of these supplements may work for you. Below are some of the best substances that can certainly help you with weight loss.
Options for Cutting Those Flabs
Everyone knows what this is; it is just the main ingredient in the most popular beverage in the world besides water. Aside from being the universal pick-me-up in the mornings, it has also been found that caffeine can assist in weight loss.
It speeds up metabolism moderately, which also helps in the faster absorption of calorie intake and fat burning process. However, you do need to take it in conjunction with other substances for it to take on full effects. You also need to be careful as it can still cause dependence.
Green tea Extract
Another common beverage that has some medicinal properties, green tea has been around for ages. It has its origins in China, but the rest of the world is already enjoying it. However, green tea is the fresher version and it has little to no added processing in its consumption.
It is rich in antioxidants, as well as having the ability to burn fat. It is more focused on the stomach area though, where most of our extra fat goes anyway. If you want to reduce your waistline, then having this a part of your daily supplement may help with that. Check this link https://www.medicalnewstoday.com/articles/269538 to know more.
Garcinia cambogia Extract
This might seem to be unfamiliar to most people, but it has been gaining some popularity in the previous decade due to its mainstream exposure. It is a green fruit with pale flesh, and it is native to Indonesia although other countries have started cultivating it as well.
Garcinia cambogia contains hydroxycitric acid, also known as citric acid lyase. This is said to help in losing weight by also removing excess fat from the body. There are still ongoing studies about this as there is unclear evidence of how it works. However, it is safe to consume as long as you control your dose.
This is another form of supplement, but this time it is a combination of other substances including caffeine, wild mint extract, and cumin extract among others. It was developed by MuscleTech Research and Development, and it aims to help you lose those extra pounds.
It has been rather popular for the first ten years of its existence due to these various extracts. Even though it is under one name, there are many kinds of it available in the market. Some of them even exclude some ingredients like caffeine for those who have adverse effects from taking them.
Lastly, this is a diet supplement made from a root vegetable called konjac or elephant yam. It is full of fiber amongst other nutrients, which make them great for controlling your eating habits. Once you eat or drink a supplement, it will make you feel full because of all the fiber.
It will also help with digestion and excretion of wastes in your stomach. However, you will need to drink a lot of water when using this as it can promote too much hydration loss. You will also need to check on your doctor if you can use this safely and follow the dosage always.
Dianabol for Sale – What You Need to Know
Dianabol, also known as either methandienone or methandrostenolone but sold under the brand name of Dianabol, is an androgenic and anabolic steroid. It is used by athletes and bodybuilders who aim to enhance their performance and their physique and it is one of the few anabolic substances or compounds that were created solely for the benefit of enhanced performance. You can read further on the subject here. Most users refer to it by the moniker dbol.
Due to its fat-burning characteristics, a lot of people, asides from athletes and bodybuilders, use it to maintain their physique and figure even when they have passed the age at which the body stops producing hormones that are necessary for the burning of fat. One important thing to note though is that when using Dianabol, you need to cut out binging on foods and eating processed foods. You will also need to quit consuming coffee and fizzy drinks if you desire the best results.
How Dianabol Works
Dianabol works by increasing the growth of muscles and by promoting nitrogen retention in the cells. With this, the body can effectively utilize more of the protein that is consumed. It also helps to effectively make use of carbohydrates and in turn, an individual using it gains more energy and strength. It is taken orally without the need for injections.
This drug imitates the way natural hormones act in the body. It increases the metabolic rate of the body which then results in the burning of fat and its subsequent conversion to energy. The difference between it and other steroids is that it is not as harmful to the body as others.
Benefits of Using Dianabol
The following are a few benefits that the use of this drug can offer its users:
Increased Testosterone Levels
Testosterone is the hormone in the body that helps to increase body mass and bone density. Testosterone also improves strength and sexual drive. So for people and athletes who want to increase lean muscle mass without gaining unnecessary weight, it is a drug for them. In addition to the above, this hormone will also help in the quick recovery of your muscles after workouts, helping maintains the overall wellbeing of the user.
Enhanced Synthesis of Proteins in the Body.
Normally, the body is not capable of retaining 100% of the protein consumed. When protein is not properly synthesized, it results in muscle wasting. Using Dbol helps prevents this by using a process that repairs and replaces damaged proteins. This helps to increase the size and strength of muscles and therefore increases energy levels which is needed for endurance. Proper protein synthesis also helps in the healing and quick recovery of muscles which in turn translates into a reduction in the rate of injuries or burnouts.
Furthermore, as the most important element in protein synthesis, Dbol increases the retention of nitrogen in the cells and makes the amino acid contained in the nitrogen available for optimum muscle strength and gains.
Dianabol helps boost the number of red blood cells present in the body which results in a better flow of oxygen as these cells are the ones responsible for carrying oxygen throughout the body. This ensures that more oxygen reaches and also necessary nutrients reaches the muscles, preventing exhaustion and fatigue. With this, the athlete can perform better during and after workouts.
Rapid Fat Burn
When undergoing cutting as an athlete, you need to burn fat and also preserve your muscles. When there is an increased level of testosterone in the body, it increases the body’s metabolism making it burn fats faster. Dbol helps by burning fat and at the same time maintaining a lean mass helping you look sharp and strong.
You can see other advantages of using Dbol here: https://www.thepumpenergyfood.com/top-4-advantages-of-using-dianabol/.
How to Use Dbol
To get the best results and benefits from using Dianabol, a user must do the following:
Stay on a Good Diet: When on a Dbol cycle, endeavor to watch what you eat as eating junk food, taking soda and fizzy drinks et al will not get you the results you want. It may even result in unpleasant ones therefore eating a balanced diet containing all nutrients is the way to go.
Don’t Overdose: In your bid to lose weight or build lean muscles, you must not use the drug beyond the stipulated dosage. Doing this will bring about severe side effects that you do not want.
Keep Exercising and Working Out: No drug is a substitute for your exercises. They are supposed to enhance it instead. To ensure you get good results, always visit the gym for your exercises.
Dianabol tablets are available in the range of 5mg and up to 50mg. Most people take a daily dose of between 30mg to 50mg but for newbies to the drug, it may be advisable to start with a daily dosage of 25mg to 35mg daily. The half-life of this drug is short; about 3-4 hours, so breaking your daily dosage to about 3 or 4 dosages and spreading it throughout the day is appropriate rather than taking it all at once.
The dose you take per time and daily must be moderate to avoid stress on the liver.
How Long is A Dianabol Cycle?
A Dianabol cycle usually lasts between 4-6 weeks. While 6 weeks is the maximum, those who have gone through 4 weeks cycles have reported great results as it is a drug that kicks-in in no time. You can begin to see the result in as early as 3-4 days. Also, after a cycle, a user needs to undergo a post cycle therapy. This will enable the body to balance out and allow the testosterone to return to normal levels. This article explains more about a dbol cycle.
Side Effects of Dianabol
As with other steroids, usage of Dianabol comes with some side effects. Remember this can be minimized by using correct dosages and undergoing a PCT immediately the cycle ends. These side effects may include:
- Suppression of testosterone production
- Acne breakout
- Stomach upset
- Gynecomastia (male boobs)
- Water retention
- Virilization in women
Where Can You Buy Dianabol?
Several online sources claim to have Dbol for sale. Rather than just purchasing just any seller, you should ensure you only buy from trustworthy sources as this is your best option.
For now, you can only buy this online. The reason being, there is a ban on sales of Dianabol by the FDA in the United States which means it cannot be purchased legally except online. The usage of Dianabol has been banned by the World Anti-Doping Agency (WADA), Food and Drug Administration (FDA), and the International Olympic Committee (IOC). Under rare cases, Dianabol may be administered for medical reasons. You need an affirmative medical prescription by a doctor for this.
To find a reputable seller, you can research and get information about them from bodybuilding and weight loss forums or ask people who have been using the drug.
What You Need for the Perfect Gym Storage Solution
Top Five Supplement Reviews To Check Out
Dianabol for Sale – What You Need to Know
Everything You Need For A Home Gym Fitness
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