Caption competition
Jack, I was feeling guilty for not having more pix of you in the last montage. So I needed to make up for it...
Kx
Jack, I was feeling guilty for not having more pix of you in the last montage. So I needed to make up for it...
Kx
Sumo deadlifts, good mornings, front squats and interesting uses for elastic bands
Thanks Andrew, Jack, Sean, Jamie, Rianon, Peter and Kieran
Kx
Deadlifts, front squats, push jerks - and box jumps to make it all the more fun.
Thanks Guy, Kieran, Rianon and Andrew
Kate x
Thanks Andrew, Jamie, Guy, Steve, Kieran and Sam
Glorious sunshine, three strapping lads, lots of weights... and me. What's not to like?
Thanks and congrats Andrew, Jamie and Rianon - you're a pleasure to point a camera at.
Kate x
The final class in this series revisited all the skills (and fun) from the previous weeks
Details for the next beginners' courses can be found on the homepage: look out for "ON YOUR FEET" and "ON YOUR HANDS"
MASTERCLASSES
All masterclasses
are held at
East
London
Frobisher Road
THE OLYMPIC WEIGHTLIFTING MASTERCLASS
£35.00
http://www.stemlerfit.com/userimages/procart5.htm
BEGINNERS 1: ON YOUR FEET
This 3
hour session deals with the moves where you are standing on your feet:
The
squat, the overhead squat, the front squat, the deadlift, the press, the push
press, the push jerk, the medicine ball clean and the sumo deadlift high-pull.
The session also
introduces you to the POSE method of running, and introduces the Zone diet
£33.00
http://www.stemlerfit.com/userimages/procart5.htm
Learn the
essentials of kettlebelling in three hours flat. Mistress the swing, the
snatch, the clean, the Turkish get up, the presses and some other bits of fun
We provide
whole range of kettlebells for you to use with all the mirrors, hose
pipe and teddy bears you will need to help you learn.
6.15 - 9.15pm
http://www.stemlerfit.com/userimages/procart5.htm
BEGINNERS 2: ON YOUR HANDS
This 3-hour
gymnastic session aims to introduce you to the “on your hands” skills of following Crossfit:
Pull-ups, dips, supports, handstand,
handstand push-ups, press-ups, various
static holds like the L-sit, the frog stand,
Abdominal conditioning like you
have never seen before.
There is also an introduction to basic pommel work
£32.00
http://www.stemlerfit.com/userimages/procart5.htm
Sorry this was delayed...
Balls, Sumo deadlift high pulls, handstands, planks and ring pull-ups
Kettlebell-tastic!
Had a great weekend in Bath, but decided to wear the neck scarf to spite Jacob (in-joke). Still, this photo could make a great advert for the forthcoming Crossfit London/Gymnastfit ab guide.
Thanks to everyone: Jack, Guy, Jamie, Peter, Wendy, Kate (pb 82.5kg!) and Andrew for, as always, being the host with the most...
Kx
super olympic lifting seminar in Derby. Well done everyone
A great time had by all. 
This week - overhead squat practice, sprinting and pull-up fun in the gymnasium
The Zone Diet, deadlifting, sprinting, dips, and inspired coaching. That's a lot packed into 90 minutes
we had a great kettlebell session with TSG4 in Catford over the weekend
here ia a photo montage from wednesdays beginners course ( photos by Kate Pankhurst)
|
CrossfitDerby & the British Weight Lifting Association Presents A One day Olympic Lifting Seminar with: Mr Brian Hamill Staff Coach B.W.L.A Lilleshall National Sports Centre, Sat 10th May 08 (9am) 15 places only http://www.crossfitderby.com/page5.htm | ||||
I had an interesting session with Andrew Hunter who offers a really effective injury treatment.
Andrew
Active Release Techniques (ART) with Andrew Hunter DC
The ART system can help
with the soft-tissue component of back, neck and
other joint pains. It is
useful for the athlete both to improve performance
& deal with the
overuse problems (such as shoulder injuries) which can build
up over time.
For further details see www.activerelease.com
Andrew Hunter, a chiropractor,
is an experienced ART provider with clinics
in Canary Wharf (E14), the City
(EC3) & Blackheath (SE3). Contact 020 8297
9927
Sundays Stratford Heavy lifting session went well. Congratulations to Guy for hitting a PB.
If you are an experienced lifter, this is a session you should be coming to. To get an invitation, email Andrewstemler@aol.com.
These sessions are not on every week, but are arranged according to demand. The sessions last about 1.30 to 2 hours: great fun.
well done Jack, Guy Jamie and Kate on the camera

As always, my ability to update a blog falls short of acceptable standards, but, we've managed tp publish the kettlebell training guide, which is good: and we are chugging along nicely at the Andaz Hotel.
For experienced crossfitters we have resurrected the WOS's but this is by invite only, and for that matter, not every sunday, so dont risk turning up on the off chance. But if you are an experinced crosfitter and have had coaching on all the major lifts, please drop me a line for an invite.
In the meantime, if you want to learn crossfit, theres a beginners course starting at the end of this month, 3 skill seminars to come to, and bookable personal training sessions, so no excuses.
drop me a line at Andrewstemler@aol.com (If the link doesnt work, cut and paste it)
Olympic Flame
by the way, as one of the crowd watching the torch go by on Sunday, I must say how proud I was of the police, the security, the torch bearers and the protestors: whats wrong with a bit of protest. Where I was , in Stratford, The local authority made an effort to put on a show and had people dangling off buildings and dancing on roofs. They do keep on bullshitting people and suggesting if you become an athlete today, you can be in the games at 2012, but I suppose they are just trying to get people involved.
keep on training
Andrew
Well, all my clients struggled this week, possibly due to the season changing, so say hi to the lovely bunnies and to any other woodland folk you may meet ,get outside in the fresh air and do some training
Hi,
Im away for a few days until Sunday:
have fun
Andrew
The next series of masterclasses are
Crossfit London Basics Course:
Wednesdays 23, 30 April, 7, 21, 28, May, 4,11 June 2008 7-8pm. £90
Olympic Weightlifting Seminar Wednesday14th May 2008 6.15-9.15pm £35
Ring Training Seminar Wednesday 28th May 2008 2.30 -4.30pm £30
Kettlebell Seminar 11th June 2008 6.15-9.15pm £29.95
Venue for all events: East London Gymnastic Centre: Beckton E6
get your ticket at the shop. CLICK HERE
Over the Easter break, I'll be taking time out to arrange a whole series of new features such as a beginners course, inexpensive PT options at the gymnastic centre in Beckton E6 and the summer timetable
I'll publish dates of the forthcoming masterclasses soon. We will resume the Sunday WOS classes in Stratford by the end of April when we will publish our summer timetable.
In the meantime, I was over the moon to see that Daniel Craig has taken up ring training.
Well done and good luck with the crucifix, mate.
You are reminded that if you are struggling with your muscle-up you can buy the Crossfit London Ring Training guide which gives you loads of hints and tips.
If you don't have a pair of rings, shame.
Get some now by visiting the Crossfit London shop.
In the meantime, if you have some rings, see how many dips you can do in one go, and post the results below.
Happy Easter!
Promise yourself to be so strong that nothing can disturb your peace of mind. Look at the sunny side of everything and make your optimism come true. Think only of the best, work only for the best, and expect only the best. Forget the mistakes of the past and press on to the greater achievements of the future. Give so much time to the improvements of yourself that you have no time to criticize others. Live in the faith that the whole world is on your side so long as you are true to the best that is in you.
Christian D Larson
For those of you who like a bit of luxury with your hardcore training, the Andaz Gym is now open for crossfit 121 sessions with Andrew Stemler
40 Liverpool Street
London EC2M
for details email Andrewstemler@aol.com
Heres a nice variation on Cindy. The storm through is replaced by an agonising attention to detail and form, while pushing the moves to the furthest range of motion thats safe for you.
As many rounds as you can in 20 minutes of
5 strict ring pull ups: once you have taken hold of the rings with a normal grip, rotate your arms so your palms face outwards: hang to full extension: then pull. The rings turn as you pull. Your body should be in a slight dish shape.
10 Push ups on parallettes ( or bricks) full range of motion. Your hands under your shoulders ( more a "tricep" push up.)
15 Over head squats with a 10k bar, every rep perfect, but trying to bring your hand spacing closer in and your feet closer in. Every rep should feel a challenge, if not, bring your foot spacing in. Feel the flexibility challenge.
Well done to all those who attended the 20th February Kettlebell Seminar 2008. Well done, a nice standard
The Olympic Weightlifting masterclass has now sold out and we hope to announce new dates in the future.
I the meantime, work is progressing at the Andaz Hotel where soon we will be able to get you through your Crossfit Basics.
Keep on checking this blog for updates and bits of news, but for those who fancy it, you can try this high speed work out.
This work out is aimed at crashing you into your aneraobic zone.
5 Burpees ( with a push up, so some would call them "Bastards")
Sprint 20 meters ( touch the floor), sprint back
5 Pulls Ups
Five rounds as fast as you can: There should be no attempt at management: storm into the next activity as fast as you can.
This is short, brutal work out which you can amend. If need be,cut the pull ups down, or sub jumping pull ups or assist. Reductions for the burpees( bastards) could be to take out the push up or the jump.
The 2oth Febs Kettlebell Seminar has now sold out.
Cheers,
see you all there
Have a lovely day.
Andrew is so trusting. Ask him to pose for a photo, semi nude and... voila, Cupid has arrived!
Flap Flap!
Happy Valentine's Day
love Kate xxxx
We had a great meet up with John from the Andaz Gym today, where we began the process of designing the structure of PT sessions and defining the range of extra activities that will be available, including a Crossfit based running club, a BWLA weightlifting club and kettlebell workouts on top of our fantastic Crossfit training sessions.
We should be able to announce the first Olympic Weightlifting Masterclass 'In the City' in the next few days.
We are assembling a super Andaz team that includes 'Foz', a former competitive Olympic-style weightlifter, and John McCullogh, our Scottish fell runner and endurance expert.
Even though the gym isn't finished, we are training from a couple of hotel rooms on the 1st floor, so if you need to get your basics sorted, drop me an email at andrewstemler@aol.com
The Andaz is at 40 Liverpool Street EC2M
Brian, who lives in Wimbledon, will also be looking at taking a few local clients under his wing. If you are a local, drop him an email on bsharp@spicommunications.co.uk
Heres details of an interesting offer I received.
I've offered my sore knee up for the needle.
Andrew
Hello,
I am
writing to offer you and your colleagues a chance to receive a series of
free
acupuncture treatments to fulfill my course requirements.
I have
studied at the Richdales Institute based in Hammersmith Hospital and now hold
a
diploma in Holistic massage from the International Therapy Examination
Council and have
spent the past two years studying Traditional Chinese
Medical Theory.
I would welcome the opportunity of discussing my proposal
further. Please feel free to
contact me during office hours on 07754829859 to
book an appointment.
Yours Sincerely,
James
Carolan
www.easternwellness.co.uk
We had a fantastic ring training seminar with everyone acheiving a muscle up: well done Brain, Robin, Stan and Chris. A big Thanks to Alex, Crossfit Londons Gymnastic consultant.
The Iron never lies to you. You can walk outside and listen to all kinds of
talk, get told that you're a God or a total bastard. The Iron will always kick
you the real deal. The Iron is the great reference point, the all-knowing
perspective giver. Always there like a beacon in the pitch black. I have found
the Iron to be my greatest friend. It never freaks out on me, never runs.
Friends may come and go. But two hundred pounds is always two hundred
pounds.
-Henry Rollins
I Struggled through my level 2 with a massive chest infection and a series of bliding headaches, and am now back to get you to focus on the basics
Happy new year every one.
I'll be in America doing my Crossfit Level 2, 8-13th of January, so dont be surprised if you email me and dont get the normal fast response.
This also means there is no WOS on Sunday 13th Of January.
so now, make some realistic goals: not stupid ones: up the weights you use ( a bit) in the WOD's, look at the food you eat and cut back on the crap, get involved with the Sunday work outs and learn some skills.Open a blog and get involved.
Rememeber success is 99% perspiration, 1% crossfit. ( some say inspiration)
Just to keep some of you updated.
the WOW, ( work out on a wednesday) at Mile End has run its course.The last session was November 28th
We will also arrange a monthly skill seminar on the following subjects, olympic weight lifting, kettlebells & Ring Training, which will be at the Gymnastic Centre in Beckton.,
We will also put together a travelling "Crossfit Introduction" Road Show where, once a month we will seek to book a suitable hall in a different London borough and in two hours, unlock the keys of crossfit to make some of the WOD's accessible, correct some squat form, introduce the Zone diet, discuss running mechanics and the issue of short distance running, along with some basic work out ideas and training progressions for "hard" exercises ( anything from handstand push ups /muscles ups/ one legged squats, depending on the facilities available in the particular venue.)
We will also work with various groups to facilitate the development of effective self & Family defence skills
Crossfit London continues to focus on its personal training services. To get more details email
andrewstemler@aol.com
I have loads of fanstastic stuff to post up on the site, but Im swamped at the moment: I just wanted to let you know we are still alive and kicking.
By the way, we "WOW" all the way through Christmas and New Year.
But, here are the lads from the Ring Training Seminar on the 22nd November
Well done to the Guys who made it to the last ring training seminar on Thiursday 22nd November
Will & Suffering
"When a
person trains once, nothing happens. When a person forces himself to do a thing
a hundred or a thousand times, then he has developed in more ways than just
physical.
Is it raining? it doesn't matter. Am I tired? That doesn't
matter either. Then and only then will willpower be no
problem."
Emil Zatopek.
Amateurs train until they get it right ...
Professionals train until they cannot get it wrong!!!
(submitted by Crossfitter “uselessly bicep curling 50kg” Jack)
... put the fun back to foundamentalism!
(submitted by Crossfitter "ripped" Jack)
Can you circulate this around
especially as Xmas is fast approaching - it has been confirmed by Royal Mail.
The Trading Standards Office are making people aware of the following scam:
A card is posted through your door
from a company called PDS (Parcel Delivery Service) suggesting that they were
unable to deliver a parcel and that you need to contact them on 0906 6611911 (a
premium rate number). DO NOT call this number, as this is a mail scam
originating from
If you do receive a card with these
details, then please contact Royal Mail Fraud on 02072396655 or ICSTIS (the
premium rate service
regulator) at www.icstis.org.uk
( sent in by Crossfitter Russell)
Here are some great muscle ups:
http://video.google.com/videoplay?docid=3895363528928938152&hl=en
W will soon be holding a rowing "secrets" seminar where we will share with you leading, but secret, concept 2 rowing Tips. Here is a psychological secret.
Rowing
is NOT endurance sport … it is a battle against pain where no-one is allowed to
quit, if one quits the whole race is lost so at the 1750 m mark when every
stroke counts, you have to dig deep! Spiritual tranquility might do it and
meditation helps … but what always saves the day is pure hate! So when the last
quarter call is heard, one has to dig deep. The going advice for the team for
that last 250 m was:
“Think that girlfriend that cheated on you and then think about the motherfucker that fucked her in the nightclub toilet while you had to stay in on a Friday night because you had to train the next morning and if you are stupid enough to think that she did not cheat, that is all-right … think of Brad Pitt cause she has definitely cheated on you with him … unleash that hate!!!”
If you feel like quitting remember,
"Somewhere, a True Believer is
training to kill you. He is training with minimal food or water, in austere
conditions, training day and night.
The only thing clean on him is his weapon
and he made his web gear.
He doesn't worry about what workout to do - his ruck
weighs what it weighs, his runs end when the enemy stops chasing him.
This True Believer is not concerned about 'how hard it is;' he knows either he wins or dies.
He doesn't go home at 17:00, he is home.
He knows only The
Cause."
Still want to
quit?
Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light.
Though wise men at their end know dark is right,
Because their words had forked no lightning they
Do not go gentle into that good night.
Good men, the last wave by, crying how bright
Their frail deeds might have danced in a green bay,
Rage, rage against the dying of the light.
Wild men who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.
Grave men, near death, who see with blinding sight
Blind eyes could blaze like meteors and be gay,
Rage, rage against the dying of the light.
And you, my father, there on the sad height,
Curse, bless me now with your fierce tears, I pray.
Do not go gentle into that good night.
Rage, rage against the dying of the light.
"No small part of the CrossFit revolution is to establish what we call "evidence based fitness" - where meaningful assertions about fitness programs are focused on safety, efficacy, and efficiency bolstered by measurable, observable, and repeatable human performance data. Where we're successful, work capacity will reign supreme and markers like V02 max, lactate threshold, and heart rate will rightfully be seen as performance correlates valued solely in proportion to their contribution to programming changes that advance performance."
- Greg Glassman
Well, for those of you who want your own pair of rings, now is the time to order a set from the Crossfit London shopping cart as we have just restocked
click here
Find out what instability is really about
According to Metro, "Most unhealthy people would rather risk their life than
head for the gym, a charity claims. Only 38% would be motivated to do more
exercise if their life depended on it, the British Heart Foundation
said.
Most coach potatoes are refusing to hit the treadmill as only a
third achieve the minimum recommended 30 minutes of "moderate intensity"
exercise each day. The Charity's Mike Knapton said "this is a deadly serious
issue. For many people exercise has become an ugly word something to avoid at
all cost".
Seventeen percent of women said they exercised to keep their
figure compared with one percent of men"
Wow : isnt it time for those old
fashioned words "laziness" and "sloth" to be brought back into fashion
Having read Andrew’s post on 300 and the training behind the film, I raised a few issues with him. He has very kindly (perhaps foolishly) permitted me to post them on the blog.
Although Andrew cites Twight’s acknowledgement of CrossFit in the redefining of his ideas I think it is only fair for the explanation of 300 as written by Mark Twight to be presented when discussing the preparation of the actors and stuntmen:
http://www.gymjones.com/knowledge.php?id=35
http://www.gymjones.com/knowledge.php?id=36
http://www.gymjones.com/knowledge.php?id=22
From interviews I read at the time of 300’s release I know that Gerard Butler did hire a bodybuilding trainer to supplement his work at Gym Jones. He was apparently terrified of appearing on screen looking scrawny.
Andrew Pleavin always appeared to be the the star trainee and in the film he actually looks one of the least impressive actors (ie he’s just bloody big) but he’s not meant to be portraying a professional soldier. One should also bear in mind that a lot of the cast were professional stuntmen who were in very good shape to begin with but nonetheless the transformation of an individual like Vincent Regan in 8 weeks is unquestionably impressive.
And what does Twight advocate, other than hardwork, mental and physical?
DIET
Which must be the central foundation of anyone’s training or you’re just mucking around.
I think I would be wound up if I read every suggestion that CGI and steroids were behind this.
If anyone is interested Twight has published two books which are both available through Amazon in the
So now you know next time you see someone doing that bloody 300 workout down at Fitness First.
Well, this is my cat Muffin.
He has a few bad points but on the whole he's ok. But my wife, she adores him: so he gets all the tests to make sure he's ok ( his brother died of Bowel Cancer a few years ago, so shes a bit jumpy). Any way the latest blood test results came back and guess what: He' s got high Cholesterol.
How I asked? The vet blamed " soft food" ie the stuff in bags and tins: so I looked at the contents and guess what: 60% bits of meat and fish, but the remaining 40% tapeoca: ie carb.
The good old food industry even wants to carb you cat up. It seems as if excessive carbs are as lethal to cats as they are to humans.
All real
runners run on the balls of their feet. If you run on your heels you are in all
probability walking, or moving very slowly, or attempting to avoid using your
calf muscles in case exercise makes them look
a bit bigger ( gasp). The heels are used as the bodies breaking system.
The foot should strike the surface with the ball of the foot, but with the toes pointing forward not downwards.
The heel doesn't touch the ground.
However, this does depend on the size of the heel on your trainers.Many people
run in too clumpy trainers and so “think” they run heel down. But you don’t. Be
told.
The foot on landing on the surface
should be "light" not heavy, it then "grips & scrapes"
the surface.
The knee is slightly bent on contact with
the surface and the foot lands just below the hips. Your legs work in a cycling
motion from the hip joint.
This brings the heel of the foot
up behind the body. The thigh moves up and forward, the leg is
extended and the foot drops again, landing on the ball of the foot. The hips and waist should be steady and “lifted” without a lot of side to side movement.
The back should be upright with
the chest lifted but relaxed, The shoulders
should be relaxed. The arms should be bent at approximately 90 degrees and the pumping
action must be from the shoulder, not by waving your forearms around with an
elbow initiated wave. The hands should
be held with the palm facing inwards or a fist if you prefer. The head should be up with your eyes
looking ahead not gazing at the floor longing for a rest or a beer.
With the 300 DVD about to be launched, I thought you should be treated to the party line as to who should have the credit for the fine physiques the actors had. ( apart for the hard work the actors did)
Did the cast of 300 train with CrossFit?
The short answer is yes and no, mostly yes. .
We’ve had a few folks contact CrossFit London who have somehow discovered a connection between CrossFit and the training of the 300 cast by Mark Twight of Gym Jones in Salt Lake City, Utah.
Like everyone exposed to it, Mark Twight has put his own special spin on CrossFit, but the main ideas and the essence of his current training method remain CrossFit.
Mark Twight is an extremely accomplished endurance alpinist, and author of several books on training for mountaineering events. He was an advocate of long, slow endurance training and high carb, low fat diets until he discovered CrossFit, attended a few CrossFit seminars, and become (temporarily) a CrossFit affiliate. CrossFit turned his world upside down, and he became an advocate of short duration, higher intensity workouts, and low carb, higher fat diets.
Here’s what Twight has said about CrossFit in issue 19 of the CrossFit Journal, “What Is CrossFit?"
“You can talk all you want about being in good shape until you do a few CrossFit workouts. And then you will realize — like I did — that what you have been doing is likely training strong points, rarely working on weak points, and training efficiency to such a degree that the workouts you do are less effective than they might be if you mixed energy modes, duration, and types of work. You probably know something about climbing-specific training because of books like Ex Alp, Clyde’s book, Dale’s book, and maybe Will’s. But none of this will prepare you for what is to come if you make even the slightest effort to follow CrossFit. Coach invited me to CrossFit HQ for an instructor seminar. I was the weakest guy in attendance, by at least 50% during every workout we did over the three days. Those days changed my life. I could “what if?” my old training program and all the years I missed when I thought I was fit but I was nowhere near my potential but the key is to move on when you know that something better is out there, without second-guessing. I don’t believe I will find anything better than CrossFit for developing power, endurance, lactate tolerance, stamina (local area endurance), balanced muscle groups, efficient neurological pathways (in the context of movement), etc. The bottom line: I started toying with the CF protocol last April without truly understanding it. I improved in some diverse areas of fitness but had not seen the light or my own potential yet. I went to CFHQ 1 December. Since then I have lost 12lbs, leaned out, and I am approximately 25% stronger across the board without significant negative effect on endurance despite the short duration of our workouts (nothing longer than 25 minutes, with the norm being half that or less).”
Here’s what Twight has said about CrossFit on his own website:
“In December of 2003 I attended an Instructor Certification course at CrossFit headquarters to learn more about what I had been dabbling with during the previous six months. I went there fit, secretly confident but I was destroyed by each and every fitness challenge presented. Humbled, ego thought we should have a “soloing on loose rock” contest but pragmatism held sway and I poured ego from my cup, which meant it could be filled with the knowledge and experience that hid in every nook and cranny of that small gym in Santa Cruz.”
However the final look was down to body building techniques: Crossfit built the athletic figure, but Body Building fine tuned the abs.
Some of the most obvious faults in runners and joggers are:
1. Bouncing up and down way too much
2. Over
striding ( and understriding)
3. Not engaging the hamstrings
4. Heavy foot landing
5. landing on the heel, not the ball of the foot
6. No arm action
7. Twisting from side to side while running
8. The head
and upper body are bent forward
9. Jogging slower than you could
walk!
check out your form
UNDERSTANDING
STRENGTH AND RESISTANCE
The
problem with strength and resistance training is, to my mind, that what is non
controversial, is often presented as controversial, and what is new, is often
very old.
There
are many routines available that are
good and original. The problem is that a lot of what is original is not good,
and a lot of what is good is certainly not original.
I
thought we ought to have on record on
this site the basic non debateable facts
about weights and resistance.
Whats
is generally accepted?
Muscular
strength = maximum force or tension that can be generated by a muscle or muscle
group often known as the 1 rep max,
Muscular
endurance= the ability of a muscle or muscle group to contract repeatedly ( or
maintain and isometric contraction)
without fatigue
Research
has established the relationship between
number of reps possible as a % of the
most that muscle/group could lift
16-20
reps 60%
14-15
reps 65%
12-13
reps70%
10-11
reps 75%
8-9
Reps 80%
6-7
reps 85%
4-5
reps 90%
2-3
reps 95%
It is
generally accepted that if you train in the 1-5 rep range the adaptations is
increased strength by enhanced neural drive. The body learns how to use the
muscle cells it has more effectively
6-8
range increased strength plus some
hypertrophy
9- 12
range: the body builders prefered range Hypertrophy and strength and endurance
gains
13- 20
increased endurance, small strength gains, little hypertrophy
We are always hearing about body building V Functional training.( Strength etc).
Put simply body building promotes "sacroplasmic Hypertrophy" whereas Strength training induces "Myofibrillar Hypertrophy" Basically body builders are big because their training regime encourages the muscle to store fluid. Most of the authoritative work was done by a Russian Called Zatsiorsky)
Sarcoplasmic hypertrophy (common in bodybuilding) involves the growth of the sarcoplasm (fluid like substance) and non-contractile proteins that do not directly contribute to muscular force production.(Zatsiorsky 1995).The volume of sarcoplasmic fluid inside the cell and between the cells is increased with high volume training. This type of training contributes little to maximal strength while it does increase strength endurance due to mitochondria hypertrophy. Growth of connective tissue is also present with sarcoplasmic hypertrophy.
Myofibrillar hypertrophy occurs due to increases in the number of
myosin/actin filaments (sarcomeres) inside the cell. This leads to increased
strength and size of the contractile unit of muscle. Ultimately this means
greater force production. This is often referred to as functional muscle, while
sarcoplasmic hypertrophy is referred to as non-functional muscle.
Very
dramatic Spartan quotes …
In
Greek:
Ὦ ξεῖν', ἀγγέλλειν Λακεδαιμονίοις ὅτι τῇδε
κείμεθα,
τοῖς κείνων ῥήμασι
πειθόμενοι.
In
Ancient Greek:
Ω ΞΕΙΝ ΑΓΓΕΛΕΙΝ ΛΑΚΕΔΑΙΜΟΝΙΟΙΣ ΟΤΙ
ΤΗΔΕ
ΚΕΙΜΕΘΑ ΤΟΙΣ ΚΕΙΝΩΝ ΡΗΜΑΣΙ
ΠΕΙΘΟΜΕΝΟΙ
Freely
translated:
Stranger, go tell Lakedemonians (Spartans) that here
we lay obedient to common (our country’s/their) law
The famous Crossfit 100 words are reproduced below
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports"
If you are ever stuck for a description of Crossfit, it has to be
summed up by the muscle up. Its a deceptively simple, pull
up/transition/dip,
Its the hardest highest horriblest pull up you can imagine. The slowest
agonising transition you can fantasize about and the lowest dirtiest
dip ever.
Its also one of the most effective useful upper body
exercises you can do. Getting up and over things is one of the
essential real life skill's be it climbing through window's getting
over walls and climbing out of harms way.
But this is crossfit:
training for and with a real purpose, running, rowing, lifting,
pulling, surviving when you want to give up: building will in the
face of adversity, not hiding in the artificial comfort of a 3 sets of
10 with a walk about and a stare in the mirror, but exercise done as
if your life depends on it.
I that interests you, join the
mailing list, buy some rings, get training, come to the wow, sign up
for a skill seminar if not, hey, there are loads of sites out there :
one will entertain you
I always
start these thoughts by writing a long rambling critique of what’s wrong. You don’t
get to see it, because about half way through I come to my senses and realise
that what’s so great about CrossFit is that it has all the answers, so I don’t really
need to dwell on boring problems, merely offer the solution.
The solution for all your diet based problems is the Zone, especially one that has been athletically tapered and includes a