What Is Crossfit?
For a more detailed post, check out www.LivingAmped.com
What Is Crossfit?
What actually is the sport of crossfit? It must be a form of weight lifting…but wait there is pull ups and handstand push ups. So it must be acrobatics…circus stuff…but wait they are doing back squats. There is no way this person can last on a mile run…wait they begin and end with an 800m run? What are they doing on the pull up bar? That “WOD” only lasted 7 minutes and they are acting like they ran 5 miles…wait…whats a “WOD”. WHOA look at her 6 pack!! Confusion and Excitement set in.
This might be a conversation one might have with him or herself when viewing the sport of crossfit for the first time. According to, The Crossfit Training Guide, given to all those who attend the Crossfit Level 1 Certification, “The CrossFit prescription is “constantly varied, high-intensity, functional movements”” (p.1). To break that down even more:
(1) Functional Movements:
- Natural – found in nature/ occur on a daily bases
- “Universal Motor Recruitment Patterns; they are performed in a wave of contraction from the core to the extremity; and they are compound movements – i.e., they are multi-joint” (p. 1)
- Essential
- Safe Movements of Life
- Compound yet inducible
(2) High Intensity: Intensity = Power. Independent variable most commonly associated with maximizing favorable adaptations to exercise
(3) Constantly Varied: “[We] believe that preparation for random physical challenges – i.e., unknown and unknowable events is at odds with fixed, predictable, and routine regimens.
Crossfit is based on 3 “Fitness Standards”.
(1) The 10 General Physical Skills widely recognized bye exercise physiologist
(2) The performace of athletic tasks
(3) The energy systems that drive all human action: phosphagen (highest power, 10sec), glyolytic (moderate power, several mins), oxidative (lowest power, >Several Mins)
Another aspect to crossfit is the sick to fit continuum. “Sickness” at one end and “Fitness” at the other, and “wellness” in the middle. Healthy crossfit athletes remain between “wellness” and “fitness”. When an athlete is on this side of the continuum, he/she will see a positive change in things such as blood pressure, body fat, bone density, triglycerides, good/bad cholesterol, flexability, muscle mass, etc.
The beauty of crossfit is it is made for everyone. The WODs are programmed to the elite athlete, but scalable to ANY level. All “boxes” (crossfit gyms) have a sense of community. Because the sport is becoming ever so popular, there is a box near you. To sum up the above, check out the document below!
For more information check out THIS article or go to THIS page.
Spicy Chicken and Bacon Poppers
Each bite is a perfect combination of spicy pepper, juicy chicken and salty, crispy bacon. The MDA reader that submitted this recipe for the Reader-Created Cookbook Contest stacks up as many pickled jalapenos on the popper as they can stand for an extra-spicy version, but you can modify the recipe to tone down the heat. If you can’t find pickled jalapenos (or your local market is out of them, like ours was) jarred pepperoncinis are a perfect substitute. Simply slice off the top, clean out the seeds and slice the pepper open so the raw chicken fits inside. Wrap the bundle up with a slice of bacon and secure with a toothpick or skewer then throw ‘em on the grill. Over medium heat the poppers will take 8-10 minutes per side to crisp up and cook through. The aroma of bacon in the air will make you want to eat the poppers right off the grill, but for the sake of convenience consider making them ahead of time for the 4th of July, as they are equally delicious if kept in the fridge and served hours later.
With or without dip, these Spicy Chicken and Bacon Poppers are our new favorite appetizer and we can’t wait for the 4th of July to serve them up again!
Ingredients:
- Makes 6-8 poppers
- 1 large chicken breast
- 6-8 pickled jalapenos or pepperoncinis
- 3-4 strips of bacon
Instructions:
Cut chicken breast into 1″ cubes. Marinate the chicken with salt and pepper, jerk seasoning or your favorite seasoning and oil.
Place 1-2 slices of pickled jalapeno on each piece of marinated chicken or slice open a pepperoncini and put a piece of chicken inside.
Wrap 1/3 –1/2 of a piece of bacon around the chicken and secure each popper individually with toothpicks or spear multiple poppers on a skewer.
Over medium heat, grill the poppers until the chicken is cooked through and the bacon is crisp, about 8-10 minutes a side.
And if you’re so inclined….
Homemade Ranch Dressing
- 1 cup mayonnaise
- 1/2 cup buttermilk
- 1 garlic clove, minced and mashed into a paste
- 1/3 cup finely chopped fresh herbs (chives, parsley, dill or a blend of all three)
- 1 teaspoon celery salt
- salt and pepper to taste
Whisk ingredients together. Taste, then tinker with it until it tastes good to you. Kefir or Greek yogurt can also be used, apple cider vinegar can make it more acidic, and additional spices can be added.
Stolen From HERE!
PRs for Lunch!
This past week we, Relentless Athletic Training, had our monthly benchmark. It was:
2mins American Swings
1min Rest
6min AMRAP
10/10 Clean and Press
10 Sumo Deadlift High Pull
10 Game Style/Hand Release Push Ups
This was my first time to coach this at the Lamar Middle School location, they rocked it (they have some steller athletes). I’m anxious to see what the future holds for them. I have record of Spiceworks and check out their PRs!!
Jen Cantu
20#–>25#bell
57 Swings –> 59
Reg Herde
25#–>35#bell
53 Swings –> 60
100AMRAP–> 119
Greg Kattawar (swings a 45#bell)
?? (didn’t count)–> 66
92AMRAP –> 109
*Greg also PRed on his back squat AND Deadlift during his indoor class*
Katy Malone
20#–>30#bell
55 Swings–> 64
116 AMRAP–> 120
Ted Nitka (swings a 45#bell)
59 Swings–> 65
98 AMRAP–> 121
Misha Rangel
#PregoFit…working out outside in 100+ degree temps…enough said 🙂
Sally Sanders
1st time to do this benchmark so it was an automatic PR 🙂 However Sally HAS gone up in bell size recently and is about to have to go up more! 🙂
Josh Will (swings a 45#bell)
53 Swings–> 63
85 AMRAP –> 97
Meet The Coach
I meant EVERY word in this video! I want to give my athletes something to brag about. I want them to tell their friends, “Thats MY Coach”, “I train under her”. My athletes give me their all and I will do that for them.
Meet The Coach: Karen Pierce from CrossFit Central on Vimeo.
