why high rep workouts are no bueno, and my new idol

Let me just tell you that I had the most amazing time last week!  By last minute happenstance I was able to come across a ticket for The Outlaw Tour.  For any of you that aren’t familiar with “the way” then you should educate yourselves here.  Rudy is a flippin’ genius.  Things that hadn’t made sense to me, even after 4 1/2 years of crossfitting (is that even a word?)  have come to light.  I’m not going to spill everything I learned there in one post but I will share one of the most important, in my opinion, tidbits of info.

But before I do that, (you like that little teaser there? ;) let me just share a picture of me and the beautiful Elisabeth Akinwale.  Elisabeth in action:  I guess you could say that I have a girl crush!

She came in 7th in the crossfit games this year and she is very motivated to come out on top next year.  Watching her lift was so inspiring.  She was easily snatching 185 and has a 1 rep max of 200!!!  This is more than most men.  I didn’t get to see the 200, but working out 20 feet from her was one of my coolest fitness moments.  Even if I was only snatching a mere 105 or 110 ( I cant remember)  however, I did successfully snatch 115 yesterday!  A little weak, but I’m owning that one for now!

Now on to the juice.  Playing off the title of this post…I learned last weekend why long, high rep workouts blow.  First let me start off with a question.  Which do you think makes you stronger?  A. 100 butterfly pull-ups  or  B.  25 strict, weighted pull-ups?   which one makes you faster?   A. 2, 800 meter runs or B. 10, 100 meter sprints?  This isn’t a trick and I know that I’ve answered question two right here on this blog a few times.  Seeing as how I’m an anti-long distance runner who sometimes runs long distances. (oxymoron, I know, but I enjoy being contradictory.  It keeps life interesting ;).

So, hopefully you answered B for both questions.  I’ve noticed some gyms in my area are programming these insane workouts almost every day of the week!!  Met con workouts that take an hour.  Where you run a mile and do 100 push-ups in your warm-up.  Then you do on to do a 40 minute workout of random crap!  Amazingly enough (thick sarcasm there) these gyms are not turning out any good athletes.  Why? because these athletes are broken!! They are never going to get faster!  I mean, they will to a point, but pretty soon there will be no PR’s getting hit.  They are going to plateau, pretty much forever until something changes.  I know from personal experience.  I was one of those who loved long, drawn out, high rep workouts.  But my clean and jerk never went up.  My snatch stayed the same.  Or in Layman’s terms, I wasn’t getting any stronger.

So, if this is you, or this is the way your gym programs, give them the finger and do your own thing or find a box that’s worth a crap. Here’s some tips to fix this problem right now!  Everyday, pick a weakness.  My weaknesses are toes to bar (stupid stupid toes to bar!) and handstand walks/push-ups.  Take 10 minutes a few times a week to perfect your bad areas.  Take 20 minutes a day to work on Olympic lifts.  Don’t max out every day, but go heavy and and change it up.  One day do high hang cleans or snatch, one day do from the ground, one day off the boxes.  Then take 15 minutes to work on strength. Mainly front squat and back squat, but you can always throw in push jerk, dead lift, bench, weighted pull ups, dips etc.  Then take 12 minutes to do a met con.  Something fast and intense.

This is one hour of gym time at its absolute best!  You are getting a complete, well rounded routine that will make you stronger and faster.  Forget that 40 minutes of push ups, pull-ups and and kettle bell swings.  Do it the right way and when you have a benchmark workout, you’ll be blown away by how strong you feel!!

PS if none of this made sense to you because your workouts are spent on a treadmill, elliptical or even worse, a leg extension machine, please consider that what you are doing is a complete and total waist of time :)

That’s all for today kids.  Next time I’ll come back with even more juicy deets.


CrossFit and bodybuilding are totally different!

So, sorry for the little hiatus!  My nerves got the best of me for a little while, but that’s another story that I will save for later in the week!

There are still a lot of people who don’t know or understand what CrossFit is.  (are you living under a rock or something ;)  I will get loads of people who come in (especially ladies) and say “I don’t want to do crossfit because I’m afraid I will get too muscular. I want to be lean and toned.”  There is a misconception going around that if you lift weights you will look like this….

Are you kidding me?!? Probably .0001% of the population thinks this looks good.  And besides, do you know how hard those women work to look like that?  For one, they eat like 4000 calories a day, probably take loads of growth hormones and sit around doing muscle isolation workouts i.e…curls, leg extensions and leg curls.  Don’t get me wrong.  These are all movements that are ok, but could you imagine one of these ladies running a sub 7 mile?  No way!!

The purpose of crossfit is all around fitness.  Yes, being strong goes along with “all around fitness” and as part of that you are going to have muscles (really good looking ones).  My goal is to be good at everything.  It is to prepare myself for any possible situation.  If your goal is to be strong and healthy and to have your body ready and able to go on long likes, run a 10K at the spur of the moment, lift that overloaded box off food from costco out of your shopping cart, then crossfit is for you.  Its for real people.


Check out this hot mama from beforeandafterlooks.com.  She looks strong and beautiful!

If you want to be a frail little thing who can run a marathon but not be able to jump or pick something up, then that’s your business.  But know that in the real life (not the victoria’s secret runway life) there are times when you are going to have to be strong.  Answer me this ladies.  You are all alone at night in a parking lot at the mall.  There is a creeper just waiting for some helpless lady to walk by.  Is he most likely to chose a skinny, malnourished model type, or a strong, confident, athlete??

Ponder that for a while and come back and visit me when your done obsessing over that size 2!