Posts tagged with ‘fatigue’

  • Knowledge Blog

    STAYING (ADEQUATELY) HYDRATED

    - by Imtiaz

    The dehydration dogma is universal: It’s dangerous so you need to drink a lot of fluids, especially in extreme conditions such as heat and exercising for long periods.

    For decades the prevailing advice from  sports coaches, the media and most notoriously, the companies who manufacture ‘sports’ drinks and supply bottled water, has been to drink at least eight glasses of water a day and to constantly sip on (hypotonic) sports drinks before and during bouts of exercise. These are myths that just won’t die.

    Where do these myths come from?

    There is certainly no good research behind either approach. It’s believed that the eight glasses of water a day myth stems from a recommendation by the Food and Nutrition Board in ‘Murica for people to consume at least 2.5 litres of water a day. What everyone neglected to do was continue reading beyond that recommendation. The board followed that recommendation with advice that most of that water would come from food. Whether you call it a misunderstanding or misdirection, it’s unsubstantiated. Much like the advice to drink copious amounts of sports drinks during exercise.

    Aside from staying hydrated, the culture of drinking lots of fluids during exercise and sports is founded on beliefs that it will prevent heat stroke and exercise-associated muscle cramps (EAMC). EAMC are most likely caused by neurological changes brought on by fatigue – NOT due to an undue loss in water and electrolytes. Knocking down gallons of water or sports drinks will not prevent or stop the cramps, and it could kill you.

    The body’s innate systems for measuring water and electrolyte concentrations are finely tuned. When you need water, that system tells you so by inducing thirst. The eight glasses a day and sports drink advocates will tell you that it’s too late if you’re already thirsty, but we’ve already called their BS 😉

    It is dangerous to become dehydrated, but that is why the body will induce thirst if water levels begin dropping below normal. What most don’t know, however, is that hyperhydration (too much water) is just as dangerous and arguably more prevalent than dehydration.

    Hyponatremia occurs when a person drinks so much hypotonic fluid, like water and sports drinks, that blood sodium levels decrease. In bad cases the excess fluid floods the lungs and brain. Much like dehydration, hyponatremia can be fatal.

    Therefore, to stay adequately hydrated you should drink when you’re thirsty. The best fluid is of course water, but hot drinks like tea and coffee do contribute to your daily fluid intake. Avoid fizzy drinks, fruit juices and concentrates. Eat vegetables everyday along with some fruit – they provide a lot of water. If you are exposed to extreme environmental conditions such as heat and altitude, or are exercising for long durations, you are still more likely to experience hyponatremia than dehydration so keep drinking to thirst.

    It should go without saying that drinking soda during an endurance event is a no-go, but the fact that soda companies support fitness events and are the largest producers of bottled water should indicate that these hydration myths are no coincidence.

  • Knowledge Blog

    PRACTICE GOOD MECHANICS UNDER FATIGUE

    - by Imtiaz

    We like to use the cool-downs as an opportunity to reflect on the session, or to just catch up and have a chat. While the 5am crazies were stretching down yesterday, I asked them what happens to your technique (movement proficiency) when you’re fatigued. The quickest answer was “It goes to shit!” And then someone else said, “Nothing, it stays the same.” It’s no surprise to me that the person who had the latter answer learnt that lesson the hard way! What I was doing, though, was getting the group to think about what their movement quality is like during a workout.

    Think about what often happens as you near the end of a session, or at the end of a session. The quality of your movement tends to diminish, partly because you’re fatigued but also partly because you’re chasing the clock and the numbers! You often tell us just that during a workout when being cued to move better.

    Coach: “Delay the press of the arms, focus on your hips.”
    Athlete: “But I’m tired!”
    Coach: Rolls eyes and walks off….(read: Be More Coachable)

    It’s counterintuitive. The more fatigued you are the better you NEED to be moving. Remember, good technique = efficient movement = less energy consumed. And contrary to what you’re thinking at the time, slowing down to dial in your technique under fatigue will actually result in a greater power output by you completing more quality reps.

    I like to refer to the world’s leading athletes in all sports because they’re the perfect example. These athletes are partly the best because their technique is so good, and because they maintain near perfect technique throughout an event. In fact, they almost default to better technique as they fatigue. Yes, they move better and better with fatigue!

    Fatigue isn’t an excuse to be moving poorly. Laziness is. Instead, practice good mechanics under fatigue.

  • WOD Blog | Workout of the day

    WEDNESDAY 23-09-15 : PRACTICE GOOD MECHANICS UNDER FATIGUE

    - by Imtiaz

    IMG_6917

    Coach Carl and I attended the first ever CrossFit Rowing Trainer Course in Africa last Saturday. It was, by a good yard, one of the most informative seminars I’ve ever attended. We’re always preaching that rowing is a skill, just like all other movements. But I was surprised by the amount of quality new information gained about one of my favourite pieces of equipment, the Concept2 rower.

    We’ll work on scheduling a seminar to pass on all of that info, but in the mean time we’ll be able to begin implementing the knowledge in class.

    Aside from all the great stuff about rowing, Shane Farmer was a great coach overall and passed on some nuggets of wisdom. A lot of what he passed on is stuff we already do and talk about. One thing in particular that he kept stressing was ALWAYS focusing on good mechanics. Funny that!

    He often said, “Practice good technique when under fatigue.”

    Think about what often happens towards the end of a session, or at the end of a session. Not just on the rower, but in general. The quality of your movement tends to diminish, and unless we remind you to keep moving at the end of a metcon, you collapse in a heap! You often tell us just that during a workout when being cued to move better.

    Coach: “Delay the press of the arms, focus on your hips.”
    Athlete: “But I’m tired!”
    Coach: Shakes head and walks off….(read: Be More Coachable)

    It’s counterintuitive. The more fatigued you are the better you NEED to be moving. Remember, good technique = efficient movement = less energy consumed. And contrary to what you’re thinking at the time, slowing down to dial in your technique under fatigue will actually result in a greater power output by you completing more quality reps.

    I like to refer to the world’s leading athletes in all sports because they’re the perfect example. These athletes are partly the best because their technique is so good, and because they maintain near perfect technique throughout an event. Infact, they almost default to better technique as they fatigue. Yes, they move better and better with fatigue!

    None of this is new information to you. It’s just talking about the importance of good technique from a different angle. Fatigue isn’t an excuse to be moving poorly. Rather, it’s a reason to move better.


    HAPPY BIRTHDAY TO BRENDAN SMITH, DEENA KASAVELU & COACH MARCUS SWANEPOEL!

    WISHING CHRIS COOK & AMANDA BAUER A JOYOUS WEDDING DAY!

    WORKOUT

    The goal of today’s barbell conditioning is to improve your ability to get a load from ground to shoulders, and then from shoulders to overhead. L1 athletes move from hang to reduce the technicality of the clean while enforcing good core to extremity movement. The push press on the L1 program is used for the same reasons instead of the power jerk. The goal of the burner is to use gymnastics movements to elicit a cardiovascular response.

    A. Barbell Conditioning

    LEVEL 1

    6 sets of the complex:
    3 deadlift + 3 hang power clean + 3 push press

    Work sets across and rest lots between sets.

    LEVEL 2

    Build to a heavy complex of:
    1 deadlift + 1 hang clean + 1 power jerk

    Start light and build heavy. There should be no missed reps.

     

    B. Burner

    Tabata:
    Sit-up – Push-up – Squat

    Post results to comments.


    Gym News

    This is your last week to register for the Spring Throwdown. There’ll be stalls and prizes from our sponsors REBEL Elite Fitness, Chalmar Beef, WodWelder SA and Benchmark Fitness apparel. A food truck will be running to ward off hanger. And we’ll hanging around after the event over some food and beverage. Don’t miss it!

     

  • WOD Blog | Workout of the day

    FRIDAY 16-01-15: MEMBER PROFILE – ANDRE VILJOEN

    - by Imtiaz

    IMG_9431

    WHAT DO YOU DO FOR A JOB?
    Partly own and manage a panelbeating business just down the road from CFJ called Lens Motors.

    HOW LONG HAVE YOU BEEN TRAINING AT CFJ?
    +- 6 months

    HOW DID YOU FIRST HEAR ABOUT CrossFit?
    Through friends from gym and social media

    ARE THERE ANY MEMORIES FROM YOUR FIRST DAYS THAT YOU’D LIKE TO SHARE?
    Apart from lying on the floor in a puddle of sweat and blood ……. nope

    WHAT IS THE COOLEST THING THAT YOU HAVE ACHIEVED AT CFJ?
    At an in-house comp I managed a 105kg thrusters……….awesome !!!

    WHAT CHANGES IN YOUR HEALTH HAVE YOU NOTICED SINCE STARTING CrossFit?
    Im definitely fitter and stronger than I’ve ever been, and plan to just keep getting better.

    FAVOURITE EXERCISE?
    Push press

    WHAT IS YOUR BIGGEST CHALLENGE IN CrossFit?
    SLED pushes ……………….I hate them, I would like to do 200m in 2 minutes ???? Without being ill!

    LIST SOME OF YOUR BIG GOALS.
    In CrossFit: 160kg back squat; in LIFE: retire early..haha

    WHAT IS YOUR NUTRITION FIT? (Paleo, Zone, anything and everything, etc.)
    Did paleo last year and lost a bit to much weight, so im just going to follow a healthy eating plan with paleo as a base for now, but i am interested in trying Banting.

    IF YOU COULD INVITE 3 FAMOUS PEOPLE TO DINNER, WHO WOULD THEY BE?
    Rich Froning, Richard Branson…………… NAH…lets be realistic…..

    Penelope Cruz , Jessica Simpson & Salma Hayek. 🙂

    WHO INSPIRES YOU AT CFJ?
    EVERYBODY !!! From the coaches all the way down to Damo 300
    LOL !!

    TELL US SOMETHING WE DON’T KNOW ABOUT YOU.
    I love long lazy lunches with all my amazing friends, fine dining dinners, playing golf, cooking, training and dogs, i really enjoy wake-boarding and snowboarding, I play indoor soccer every Thursday,
    and i generally like keeping fit and healthy. I cant keep myself from watching a good movie!!


    HAPPY BIRTHDAY, COACH TIA McDOUGALL!!!

    WORKOUT

    Weightlifters and powerlifters are phenomenal athletes given the amount of load they can move. But they’re ultimately specialists. They’re either just good at moving massive loads, or moving massive loads quickly. In CrossFit, we need to be able to move those large loads long distances, quickly, and while our heart and respiratory rates are jacked through the roof.

    There’s no point moving a heavy load if you’re unable to do it under a variety of conditions, and that’s what today’s workout is designed to develop. By the time you get to the barbell, you will be breathing heavily, which will make the power jerks difficult. Especially given that you hold your breath so much on the jerks in order to stabilise your midline.

    Aim to red line on the first round to get a really good idea of just how much you can do. You’re going to have 90 seconds rest per round, so aim to hold each round thereafter within 4 reps of your first round.

    ALL LEVELS

    In 3 minutes:
    Run 200m
    15 C2B pull-ups, pull-ups or jumping pull-ups
    Max rep unbroken power jerk at 3/4 BW

    Rest 90 seconds, repeat for 5 rounds.

    Score is total amount of power jerks.

    Post score to comments.