The Easiest Choice

dsc_0106When we get busy we tend to sacrifice our nutrition by skipping meals, hitting the vending machine, or finding a drive-thru. When we get hungry and don’t have healthy choices at our fingertips, we become victim to whatever is convenient. Make the healthier choice the easier choice. Set yourself up for success each week by getting in the habit of meal prepping.

Meal prepping is spending one day planning your meals for the week ahead. Having ready-to-go meals in your fridge makes your food choices during the week simple. If your nutrition is overly complicated, it won’t be sustainable. Meal prepping will be your best friend because it makes healthier food choices a no-brainer.

Strategies for meal prepping are to pick one afternoon that works in your schedule to do some bulk cooking (typically Sundays work well for most people). Purchase lean protein sources, vegetables, and starches. Cook your meat, chop your vegetables, hard boil your eggs, ready your rice, and bake your potatoes.

Make sure you have a lot of Tupperware containers on hand. Some people like to portion out their meals in each container. The key is to make sure everything is precooked and easy for you to grab in hurry. Crockpots are a great kitchen tool that will allow you to make a lot of food that you can eat throughout the week. Also, invest in a lunchbox. Find a bag that is insulated that you can pack your food in each day.

Don’t forget about snacks! Have healthy snacks, such as nuts, Rx Bars, whey protein packets, baby food pouches, and beef jerky, stashed everywhere. Put them in your car, bag, and desk. If hunger strikes you’ll be ready for it.

BY: Conner Edelbrock

Chocolate Milk

Why Runners are Obsessed with Chocolate Milk  (How Runners make the Post-Workout Simpler)

Heart pounding, legs burning, a runner reaches the final stretch of his race. With an all out burst of speed he crosses the finish line. His legs are rubbery as he stumbles to the scoring table and then off to a cooler in the team tent. Thrusting a hand into the cooler, he grabs up his post-run beverage—chocolate milk.

Runners have a long-standing history with chocolate milk that is actually supported by nutritional science. A pint of chocolate milk contains about twelve grams of protein, thirty grams of carbohydrates, and a few grams of fat. This is an adequate balance of macronutrients after a workout.

Building muscle and recovering requires the body to synthesize proteins. Proteins are large molecules in our systems that perform vital functions. Some of the building blocks for proteins, amino acids, are naturally created in our bodies. The rest are salvaged from the protein we eat.

Carbohydrates serve a dual function. The first function is replenishing energy stores. Carbs are broken down into sugars during digestion and stored as glycogen, a starchy molecule readily available to once again become sugar when our body needs energy. The second function is helping proteins enter our cells to be used.  The presence of sugar in the bloodstream triggers insulin release. Insulin signals cells to take in sugar, take in amino acids, and synthesize more protein.

Fats are equally important for recovery, but they are required in much smaller quantities. Fats are composed of lipids. Lipids serve as transportation molecules and give structural strength to cells.  Fats can also be used as a slow, sustainable energy source. A few grams of fat are plenty for a post-workout snack.

Getting nutrients after a workout doesn’t have to be complicated or expensive. Take a page from the runner’s playbook and grab a chocolate milk.

By Brock Crystal


dsc_0061Music has become essential to our enjoyment at the gym. Research has shown that music will influence performance in several ways. First, people will naturally follow tempo, which is the principle of entrainment or synchronization. We tend to run, bike, or row to the dominate beat of the music. A faster beat will often lead to increased intensity.
Music also increases motivation and elevates our mood, making our experience at the gym more fun. We use certain songs to get ‘pumped’ or ‘psyched’ before a big lift or competition. However, it’s possible to be overstimulated. If our stress levels skyrocket it could negatively affect our performance. If you become extremely nervous, choose music that is relaxing and calming to bring your heart rate down.
Lastly, music distracts people from discomfort they might experience during a workout. Several marathons have banned the use of music during races to prevent runners from having a competitive advantage. One study, at Brunel University, showed that music helps us tolerate more pain and increases endurance by as much as 15 percent.
Whether it’s Frank Sinatra, Power Metal, or The Black Eyed Peas, find your jam and crush your next workout.
By Conner Edelbrock

Crossover Symmetry

What do your cell phone, laptop, notebooks, and textbooks have in common? They’re all killers—killers of good posture. Hunching over to text, tweet, and take notes, rounds your shoulders forward. Your shoulder blade, the scapula, follows suit by rounding forward into a poor position. Trying to perform the athletic movements we see everyday in CrossFit with a dysfunctional scapula is asking for angry shoulders. If you want to save your shoulders and help prevent injury, try this.

 shoulderCrossover Symmetry uses colored bands of various resistances to activate, strengthen, and recover your scapular stabilizers and rotator cuff (fig. 1). That means your shoulders will be ready for punishment, and you’ll experience less pain, less injury, and more progress.

The Crossover High Intensity Interval Training (HIIT) system uses four protocols: Activation, Recovery, Plyometric, and Iron Scap.

Activation is exactly what it sounds like. This protocol activates scapular rotators and the rotator cuff, priming two key functions. Smooth, pain-free overhead motion requires scapular rotation (fig. 2). Activating the upper, middle, and lower trapezius (UT, MT, LT) along with the deltoids (DEL) and serrates anterior (SA) will improve overhead motion and may reduce shoulder pain. The muscles of the rotator cuff stabilize the glenohumeral joint (shoulder joint) by pulling the head of the humerus tightly into the glenoid socket of the scapula (fig. 3). Activation of these muscles improves shoulder stability and safety. Activation should be performed everyday pre-workout to keep shoulders healthy, happy, and strong.Screen Shot 2016-05-07 at 5.41.07 PM

Recovery should also be self-explanatory. This protocol focuses on eccentric contraction, lengthening the muscle under load, to realign scar tissue and increase blood flow to soft tissue. Both enhance the recovery process of the muscles and tendons in your shoulder. Perform recovery after heavy, overhead-lifting sessions.

Plyometric and Iron Scap are designed to strengthen scapular muscle fibers. The Iron Scap protocol increases muscle strength and hypertrophy. Plyometric targets fast-twitch fibers within scapular muscle to improve control and response of those fibers. Together, the two protocols improve your ability to move heavy loads quickly overhead. Both should be performed after a workout, but not on the same day.

In summary, if you want to increase your shoulder strength and functionality while reducing pain and injury rate, you should use the Crossover Symmetry protocols. Activation prepares your shoulders for healthy movement, and Recovery is best after tough shoulder days. Those two protocols alone are fantastic additions to your training regimen, but Plyometrics and Iron Scap can be added to further improve your heavy/fast shoulder movements like snatches or jerks. Crossover Symmetry has become a regularly programmed activity at CrossFit Worthy, because it takes 10 mins, and it works.

5.15.2013 [wednesday]

Max-Effort Lift:  20:00 Close grip Bench:
                  Warm up: 10@bar, 8-10@40%, 5-10@60%
                  Work: 3@70%, 3@80%, 3+@90%
                  Back off set: 10@50-60%
                  *% based on latest/heaviest weight achieved
Assistant Movement:  Weighted Dips
                     1x close to failure
                     1x failure
Pulling Superset:  3 Rounds:
                   a.) 3 weighted pull ups
                       3 strict pull ups
                       Max rep kipping pull ups
                   b.) 12 Banded face pulls
Upper Body Couplet:  3 Rounds:
                     Max rep plyo push ups
                     Max rep Supine Ring Rows
***throughout class, complete 4+ sets of 10-15 banded pull aparts between main movements. 
Recovery:  Banded Distraction
           Chest Smash
           Super Front Rack

5.13.2013 [monday]

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Max-Effort Lift: 20:00 Back Squat (no box) Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *base % on latest/heaviest achieved Posterior Chain Development: Deficit Deadlift 3x10, across Triplet: 5 Rounds: 8 Front Squat (no racks) 155/110# or 60% of FS 8 Strict T2B 8 sec L-sit hold Recovery: Couch Stretch 4:00/side 5:00-7:00 row/run, easy pace