Category Archives: CrossFit

Solcana’s Athlete of the Month

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I was named Solcana’s Athlete of the Month in this month’s newsletter. Here is the blurb:

Athlete Of the Month: Nick Cross

Coach Morgen says: “Shout-out to Athlete of the Month Nick Cross! Nick is a solid pillar of our 5:30am class (aka CrossFit Dad). Nick is a distance runner, social worker, husband, and parent of two little kids. He shows up to class consistently, listens, and asks questions. He knows that being strong and moving well will be beneficial to his sport outside the gym. He works hard and has developed his squat and other foundation movements considerably since he joined us in July. Way to go Nick!”

Thanks Morgen!

The Diane Challenge

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I haven’t written about Crossfit in awhile.  I’ve still be going consistently about 8 times a month.  Recently Solcana held its first gym-wide challenge.  The  Crossfit workout called Diane was chosen as the challenge.  It is a two part challenge – complete it once in October and then we’ll complete it again in December.  Who ever has the most improvement based on an extremely complicated calculation wins!

So what is Diane?  First, many Crossfit workouts have women names, we don’t have space here to dissect that! Second, these workouts usually aren’t  easy (really no Crossfit workout should be easy). Finally, Diane is simply 45 deadlifts and handstand pushups done as fast as possible, broken down like this:

21-15-9 reps of:

  • 225-pound Deadlifts
  • Handstand Push Ups

Yea, so I can’t deadlift 225 pounds or do a single handstand.  My current 1-rep max deadlift is 185 pounds.  The recommendation was to do about 70% of that, so I used 135 pounds.  And then for the handstand pushups (HSPU), I’m still working on getting upside down for any length of time, let alone pushing up! There are many different steps to scale this down. I found this great article that talks about Diane in general and how to scale the HSPU’s.  For me I felt that I would be happy to get through the whole thing doing regular pushups!  They are right in the middle of the “scale” that we used.

All of this was timed.  It took me 7:30 to complete this workout! Hannah suggested an easy way to break it down which really helped.  Break each set into thirds and take a short break (walk to the wall).  So for me it looked like 7 deadlift, 7 deadlift, 7 deadlift, 7 pushup, 7 pushup, 7 pushup, 5, deadlift, 5 deadlift, 5 deadlift, 5 pushup, 5 pushup 5 pushup, 3 deadlift, 3 deadlift, 3 deadlift, 3 pushup, 3 pushup, 3 pushup.  Those last pushups were killer!

All of those numbers got broken down into a basic score that can be compared and improved on. My preliminary score is 63.  The range of scores was 48-89, my rank is 23/32.

Here is how the score is calculated, from the Solcana Facebook group:

The scores are calculated based on your deadlift weight, time and pushup style. Each one is given a fractional score based on your effort compared to the maximum possible effort. So, if 225 was possible deadlift weight and you did 185, your decimal score was 0.82 out of 1.

HSPU were scored as 2 points total per rep, and each other type of pushup was given a fraction of those 2 points.

HSPU w/ 1 mat = 1.75 pts
HSPU w/ 2 mats =1.5 pts
pushups = 1 pt
PU to 20″ = .75 pt
PU to 24″ = .5 pt
PU to 30″ = .25 pt

So let’s say you did 45 regular pushups, your score for the pushups is 0.5.

Lastly, your time is calculated as a decimal of the best possible time. Since zero minutes is not possible, I used 4 minutes as the best possible time. So your time is a fraction of that. For example, if it took you 5:57, your decimal was 0.9. Based on a range of 4-20 minutes with 4 minutes being 1 and 20 minutes being 0.

If you add those together, it gives you a total possible score of 3. Multiplied by 33.33 gives us a nice number out of 100 for your possible score.

At my request, Hannah posted a spreadsheet template so we could play around with improving our score.  Basically the most improvement is seen by actually doing Handstand Pushups and going faster!  Switching to straight HSPU’s for all 45 increases my score by 16 points, while increasing my deadllift to the Rx weight of 225 only raises it 13 points (both at the same length of time). Doing both 225 and HSPU’s in the same amount of time would increase by 30 points.  Really there are a million ways to play around with the points and I could improve pretty much across the board.

Pretty much to improve you’ve got to do everything heavier, less scaled, and faster! That is a tough challenge. We are currently doing a 12 week deadlift progression and working 3x’s a week on handstand pushups so there will be improvement. Will it be enough?

Here is a video of Kristan Clever setting the new world record for Diane in 1:54:

Loosen Up & Run Better? Book Review: Ready to Run

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readytorunI received an advance copy of Ready to Run by Dr. Kelly Starrett to read and review here.  Getting our bodies to a point of injury reduction and improved mobility isn’t an easy process but he lays out his philosophy in a pretty easy to read and understand format, that includes lots of pictures! This is not your typical running book that helps you fix a problem with your mechanics to make you a better runner.  Starrett takes a pretty broad view of running.  He has created a plan/system that looks at 12 “standards” that make us better runners. I think it is a valuable book for runners of all levels.  Some runners may be turned off by his references to Crossfit and terms that are thought of as being Crossfit related.  But the book is clearly for any runner and not just the “crazy” Crossfit type athlete.

The book is broken into 4 sections.  Part 1 is an introduction to his philosophy and some of his basic ideas about runners and running.  Part 2 is a more in-depth look at the 12 standards that are at the heart of Ready to Run.  Each standard has its own chapter in which Starrett goes in-depth about what that standard means and how to reach it.  Part 3 is a detailed explanation of each mobility exercise mentioned throughout the book.  Both Part 2 and Part 3 include a lot of pictures of the movements and positions to help the reader/athlete ensure they are performing the mobilization correctly.  In Part 4 Starrett highlights several major running injuries and details which mobilizations would be the most helpful to complete to help you overcome it.

Here is a quote from the preface of the book that I think really sums it up:

The ideas and framework that Kelly sets forth in this book are not just about preventing and dealing with injuries. A tremendous bonus to solving injury-related problems with solutions based on mechanics, position, and mobility is that it also frees up extra performance that you may not have known you had. The same tissue restrictions that are causing your knee pain may also be robbing you of some hidden flow of power output. By improving the positions you adopt and the health of the tissues involved and installing normal range of motion in your joints, you may find additional energy to help you run faster and longer.

The 12 chapters highlighting the 12 Standards are broken down into a few sections.  Each standard is listed as a question; “Can you squat correctly” is the 4th Standard.  Following the question is a brief introduction of the standard followed by why it is important or why you should be motivated to care about the standard.  The chapter also includes a list of mobility exercises to help you reach the standard, a more in-depth look at why the standard is important, pictures and steps to check to see if you meet the standard, sometimes a picture of bad form, and finally a section called Runner to Runner from co-author T.J. Murphy who shares his experience related to the standard.

The 12 standards include some common sense standards (and practical tips) like – hydration, warming up, and getting up and walking during the work day.  They also include some that might be seen as more controversial such as wearing compression gear or neutral shoes (he does recommend gradually working down if you aren’t already wearing neutral).  From my experience as a runner I think working towards most of the standards definitely won’t hurt!  After reading the book I’ve already noticed myself occasionally looking at my fight while standing around and putting them into a neutral position.

The standards are the meat of what it means to be “ready to run” but the bulk of the book is really about the mobilization exercises. Throughout Part 3 are written explanations as well as high quality pictures so that the reader can read and see what is supposed to happen.  Starrett also highlights some tools that are useful for the home gym.  He highlights some cheap tools like a lacrosse (lax) ball and then some higher end equipment as well.

I think we all know the value of being more supple or flexible and the ideas of improved mechanics.  Ready to Run actually lays out the tools and tips to get there.  The book doesn’t offer a specific training plan laid out over time, but it can allow you to build around your specific needs.  Starrett has a lot of resources (some free) available on his website Mobility WOD.

Ready to Run is available from Amazon in paperback and Kindle editions.

Here is a video trailer:

A Month of Cross Fit

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This week marked the 4th week of doing CrossFit at Solcana.  I wrote about some of my initial thoughts here.  One month in and I would say it is going pretty well.  Getting up at 5am 3 days a week is a little challenging, but knowing that I’ve “registered” for the class pushes me to get out the door.  I’ve been riding my bike as it is only 1 mile away. Some days after working out it is a little hard to ride home.  My arms are wobbly on the bike!!

Last week a co-worker asked me if  I feel any stronger. I kind of laughed as most days I feel weak or sore from having worked out! But I have felt stronger when working out so that is good.  Plus, 4 weeks isn’t really enough time to really see or  feel much difference yet.  It takes at least 6 weeks to really see or feel differences.

I’ve been posting pictures of the workouts on my Instagram feed.

Some have been super-crazy like Jackie on Crackie:

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And others are a little more normal…  like “The 7”

IMG_20140707_071905No wait, that was brutal!  My sister and I had been discussing CrossFit and some of the crazy things that happen, like tire flipping.  Well, that week some tires appeared at the box! And sure enough we got it out and flipped it down the alley in teams!

 

 

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Last week, I had to workout at home and I was given a great sheet of “at home” or “road” workouts.  Some are super-crazy, so I picked a few that seemed tamer like this one below: 
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So all in all, it has been a good month.  One of my concerns about joining was the timing of it all.  Would I actually be able to get workouts in or not.  I missed 3 workout sessions at the box over the month, which isn’t too bad.  All of them were related to Christy’s work schedule.  It is hard to find a babysitter for 5am!!  It is good to have a class to attend and the accountability that it brings.  Plus having a coach there to teach and encourage has been extremely valuable and the main reason I wanted a box – not to mention all the equipment.

Starting Crossfit

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Today I delved into the world of CrossFit.  If you don’t know CrossFit is a regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness.  It is a little crazy and very intense.  I’ve read about CrossFit, talked with my Uncle, read CrossFit Endurance, researched boxes (CrossFit gyms) but never found a place that was conveniently located AND had a class schedule that worked.  Technically you don’t need to go to a box, you could do most of the workouts at any gym or at home.  I’ve always felt that I needed to get a good foundation, with someone watching my form, before trying it on my own.  Plus having a coach and others encouraging you is always helpful!

CAM05039 On June 1 a new CrossFit box opened up just over a mile from our house.  I was pretty excited to see that it was coming in and had talked with Christy about it.  She arranged for me to get a one month trial membership as a Father’s Day present!!  The new place is called Solcana CrossFit –

Solcana CrossFit takes its name from early 20th-century strongwomen – with names like Vulcana, Minerva, Athleta and Sandwina – who performed feats of physical prowess in circus sideshows around the world. These iron ladies drew eager crowds and challenged the notion that women could not be exceptional athletes. Solcana Crossfit aims to embody the spirit of these strongwomen by encouraging growth in all of our athletes, pushing our personal limits and celebrating unexpected strength.

I had my initial meeting/workout with owner/head coach Hannah tonight. A class was just finishing up and the space is great. Barebones like you’d expect, but a nice area of cubbys for gear, couch to relax on, shower, loud music, white board, tv, timer, and all the workout gear!! We talked about basics of the gym and I was pleased to find out that they tend to be a little more holistic than some CrossFit boxes including some mobility work into their workouts. Hannah was super nice, even when she was encouraging me to complete the initial workout!

The initial workout was 500m row, 40 squats, 30 situps, 20 pushups, and 10 pullups. We walked through them backwards and she demonstrated how she wanted me to do them and then I had to do a rep or two. I struggled to make it to the top of my test pullup and she demonstrated a modification using rings that would help me complete the workout. Pushups had to be chest to the floor. I must have looked a little wobbly as she had me demonstrate the modification with my hands wresting on a box – this also could have been from our discussion about my torn rotator cuff from last year. The situps were pretty easy, they have back support and you get to use your arms to help swing you up! Squats are something that I need and struggle with doing consistently with good form so we went over those a little bit. Lastly the rowing machine always looks so easy, but it does take some coordination. The goal for the initial workout (and most CrossFit workouts) is to complete it as fast as possible, she said it should take about 10 minutes.

She wanted me to be rowing at about a 2:00/500m pace and I think I finished just under that. I pushed through the squats and situps without too much trouble. The pushups were where I started to hurt. I did them in two sets of 5,then 3-3-2-2. They really hurt. Then the modified rings/pullups which weren’t easy, but I was able to bang them out – which means I probably should have been at a different angle on them. My finishing time was 7:35!! Then I laid on the floor for a few minutes to catch my breath.
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I was pleased with the workout, though I know I have a lot of room for growth. This workout is a foundation that we can go back to and check-in on over time to see improvement. After relaxing for a bit and talking about the workout I headed out on my bike. I could feel my arms were wobbly and my legs weren’t as springy for the ride home. Then Caleb wanted to be held…. 🙂

It was a great workout and I’m excited to finally be doing CrossFit!