Squats

Squats

Love them? Or hate them?

It seems like some people are naturally strong-legged... they can squat the world and have glorious quad definition and a posterior chain to boot, while others can only wish for tree trunks instead of the feeble little twigs we call thighs.

But whether you're naturally thin or you're built like Atlas, if you put a barbell on your back (or front rack, or overhead, etc), you will benefit. Period. In fact, we were all born to squat. But most people aren't really born "squat kings/queens." For us mortals, if we put some work in, get good cues from a coach or through a little research, our body adapts. The compound movement of the squat is responsible for so much muscle growth and athleticism, it is a staple in every strength and conditioning program.

Heels down, knees out, chest up.

Here are a few of the many great sources of info out there in the internets regarding squats (of all kinds).

Starting Strength (with Mark Rippetoe): Recommended Reading... http://startingstrength.com/articles/squat_rippetoe.pdf

Elite FTS (with Dave Tate, et al): Recommended Reading... http://articles.elitefts.com/training-articles/powerlifting-articles/so-you-think-you-can-squat-part-1-and-2/

California Strength (with Glenn Pendlay): Recommended Reading... http://www.californiastrength.com/search?searchword=Squats&ordering=&searchphrase=all

Catalyst Athletics (with Greg Everett): Recommended Reading... http://www.catalystathletics.com/articles/article.php?articleID=109

The tough parts are how to squat (type), how often to squat (timing), and how/when to go heavy (progression). Low Bar or High Bar? Box Squats? Tempo Squats? Do Oly Lifts count? And should we even bother with Air Squats?

If your answer is simply "YES" to all of the above, you're right.

I'll leave you with this simple go-to: if you're into being strong and are not squatting, in some form or fashion, at least 3 times a week, you're missing out on your full athletic potential. Yes, all types of squats, including Oly Lifting, do count.

Now go. Decide on a program (or *ahem* let someone else do that for you), and get your booty on.

-Scott, 7.2.2012

Water

Water

By now in life, this should almost go without saying:  Drink water.  Common sense, right?  It’s the most essential nutrient.  It’s the basis of all life, and what allows organisms on any level to thrive.  It’s even what NASA sent the Mars Phoenix Lander to find.  And what did it find?  Little green men of course.

So, what to do about your water intake?

We often hear that the general rule is 8 glasses of water a day.  But recently I have been told that people should consume, at the minimum, one ounce per pound of bodyweight. So if you weigh 100 pounds, then 100 ounces is your goal each day.  In this example, that ends up at about 12 8oz glasses per day. However, humans sometimes need to drink more to account for any workouts or sweating each day (think hot, summer days).

I have also heard that your body can absorb water though different mediums more efficiently than just plain liquid H2O at times. Juice, coffee, tea, even carbonated drinks… however we know that too much of any of those can create other issues and dehydration itself.

Finally, some sources weigh in that when you drink one glass of coffee, tea, or soda then you need two additional glasses of water to account for the caffeine intake or the carbonation.

Confusing?  I thought so.

Let’s check the (somewhat inconsistent) recommendations:

Mayo Clinic: http://www.mayoclinic.com/health/water/NU00283 “Water is your body's principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.”

Whole 9: http://whole9life.com/2010/08/replenishment-drinks “Unless you’re doing long, nonstop competitions like triathlons or marathons (where you certainly need to rehydrate during the event), there’s simply no justification for substituting a supplement for real food and water.  Trust us on this – you do not need to provide electrolytes to your body during a typical CrossFit workout.  Shoot, during a high intensity 'Fran' or 'Grace,' you don’t need to stop to provide water to your body.”

Mark’s Daily Apple: http://www.marksdailyapple.com/8-glasses-of-water-a-day/#axzz1ySXrOdR5 “Contrary to what your neighbor might advise you, there is no evidence that drinking eight or more glasses prevents constipation, kidney stones, bladder cancer, urinary tract infections or that it guarantees you’ll have clear skin and a toxic-free liver.”

So, what sense to make of the hydration issue?

Drink water.  Drink when you’re thirsty.  And drink before and after your workouts.  Over-hydrating will not produce any benefits, just as that drained, dehydrated feeling will cause negative performance issues and more importantly increase the dreaded fatigue some of us feel throughout the day.  (Causing us to reach for more caffeine.)  Just make sure to check your water source.

Nothing groundbreaking here, it seems.  But at least we find out that in general we're on the right track in regards to hydration. And if for some reason you weren’t, get your act together and you'll see a difference.

-Scott, 6.25.2012

Summer

Summer

Right now the temperature outside is 93°. And rising. That's frickin' summer.

Blue skies, swimming pools, music and BBQs. That's also summer. It's a time to relax with family or friends. Get out of school or work on a Friday and grab dinner and drinks outside. It's a time to fall in love and sing a song about it. (If you sing that later today and wonder where it came from, you're welcome. And if you and someone else nearby belt it out at the same time tonight, you're MFEO. Call me, I'll be the best man.)

But summer is also when we see people miss time at the gym. They're not excuses... no. It's just that awesome things to do tend to pop up in the summer time. Truth. You know: vacations, boats, the beach, a nap.. whatever.

There is a way to get your work done, though. Summer can be the perfect chance to get your workouts in and reap the benefits come fall. Beach body? Sure. But who cares. Health and fitness. Let the aesthetics come with.

Step 1: See the big picture. It's not that blurry. Get it ingrained that you will be working on your strength, or your conditioning, or hammering a weakness this summer. Or all of the above. It's gotta be a pact. A personal pact? You've worked this hard to come this far, so don't let the days or *gasp* the weeks go by while you neglect your fitness. A summer "off" could do more damage than you might realize.

Step 2: Plan your workout. And stick to it (maybe). You've got your set days. Keep them that way. But also be flexible enough that if you have something pop up that interferes with your WOD, go for it. Do that thing. Don't stress over something that obviously benefited your mental health, or your social health. But make it up. Get in an extra workout ASAP, or double if you can. Wanna see some results? Throw a 2-a-day at your body here and there. Oh, you were sore?? Of course you were, idiot. It's not unheard of or even unhealthy to sweat more than once a day. Plus, if it's like most summer days, you're already sweating anyways.

Step 3: Intensity. In ten cities. You CrossFit. That's fine. Better than fine. Now, make sure if you travel you keep up the intensity. Here's your CrossFit affiliate locator. It's easy to get lax on your heartrate or effort level when you're alone in a hotel room, or when you try for an early morning/late night workout but just aren't "feeling it." You're the one that wants to develop or maintain your fitness. Otherwise you didn't read this far. So keep your intensity up, dammit. Need solo travel WOD ideas? It's called the internet. Get some music, watch some vids beforehand, do what you gotta do, and go.

Plus, the CrossFit Games are July 13-15. Watch and remain inspired.

So. Summer. Get after it, and you'll feel better for it.

-Scott, 6.18.2012