Winter Training

As winter weather comes to the Northwest, H.E.L. athletes are faced with new challenges about how to train effectively in our often cold and wet local conditions. Do we scale back or stop training when it is miserable out? Not necessarily. Researchers have found that while exercise in cold weather can suppress immune system response, athletes who train regularly in the cold can adapt and are less likely to see cold weather downturns. But warming up properly for a dose of Crossfit H.E.L. takes more time in the cold, so remember that the 12:00 WOD opens up fifteen minutes prior to give everyone time to prepare. Besides longer warm-ups, here are some other strategies for managing chilly temps during the winter WODs:

Layer Clothing
Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. Or use jackets with zippered vents to regulate airflow. The goal is to keep the body warm, minimize sweating and avoid shivering. For indoor/outdoor WODs, I also see some Lab athletes keeping a light layer by the door to throw on for that 400m run.

Cover your Head
Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body!

Stay Dry
Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss. Bring a fresh shirt to the Lab for post-workout - and throw on a jacket the moment you cross the finish line.

Keep your Feet Dry
Use wool or poly socks that will wick perspiration away from the feet. All-climate or trail running shoes can retain insulating properties, helping keep the feet warm when wet. And during winter, have a couple pairs of shoes on hand: wet shoes not only keep your feet cold and sap precious energy - they lose almost half their shock-absorbing properties. So let those damp trainers dry at least 48 hours between workouts.

And most importantly...

Stay Hydrated!!!
Dehydration affects your body's ability to regulate body heat and increases the risk of cold injuries or illness. Fluids, especially water, are as important in cold weather as in the heat.
In the cold weather your body temperature normally drops. Metabolism increases to warm and humidify the air you breathe and you tend to burn slightly more calories to stay warm. Breathing in cold, dry air forces your body to warm and humidify that air and with each exhalation, and you lose significant amounts of water. Winter athletes need to consciously drink more fluids to replace the water that gets lost via respiration. Add this to a decreased desire to drink (the thirst mechanism is reduced in cold weather) and you can see why one of the biggest nutritional needs during winter exercise is replacing lost fluids and getting proper hydration. Dehydration is one of the main reasons for reduced performance in the cold.


So don't get caught out in the cold - plan ahead and take the steps you need to be an all-weather athlete. Beacuse winter is coming and this ain't no cozy big-box gym...it's HEL!!!

Half-empty?

Paying attention to what we eat after a workout is critical to maximizing recovery. In the first 15-30 minutes immediately following exercise our muscles are like a sponge, ready to absorb. Glycogen stores are depleted, bloodflow is high - all the conditions are right to deliver key nutrients directly back to our muscles, fueling recovery and preparing us for the next worout.

15-30 minutes is not a lot of time. My post-workout routine typically has: 3 minutes of panting and staring at the ground...5 minutes of hanging out and laughing about the WOD...and then maybe 10 minutes of stretching. By the time I've changed out of those sweaty shorts my recovery window is pretty much gone - no matter what I do in the next 24 hours I won't be fully recovered. This is why I bring fuel to the Lab every day, every WOD. Philosophies can vary(Zone, paleo, etc.), so I won't go into specifics about what you should eat. Each athlete should find what's right for their own needs. But remember this: what you eat(and when you eat it) will fuel today's gain and tommorow's workout.


1200 notes: Shout out to Tom Offerman: still fresh out of boot camp, often learning the movements just prior to throwing himself into the WODs...we see his dedicated hard work and know it will pay off!

Turkish Get-up

When people saw the WOD posted on Wednesday, I could just imagine the thoughts..."The Turkey What?" Well, now that everyone's been exposed to what a crusher the Turkish Get-up can be, let's take a look a what some other folks in the elite fitness community are saying about this sleeper of an exercise...

"The Turkish get-up (TGU) is an outstanding exercise that develops strength, flexibility, and stability throughout the entire body. It has especially proven itself as an excellent prehabilitation and rehabilitation exercise for the shoulders. In addition, a mastered TGU will make all overhead exercises safer and easier.

Historically, the TGU was a staple exercise for old-time strongmen and wrestlers. It’s been said that in the days of old, this was the first and only exercise taught to many aspiring weightlifters to practice. Supposedly, no other exercises were taught or practiced until the pupil could perform the TGU with a 100-pound weight in either hand. First, it takes tenacity and commitment to conquer this feat of strength. Second, it slowly yet steadily builds a solid foundation of strength that nearly "injury proofs" the body, making it ready for more demanding training. Third, it significantly strengthens the major muscle groups, small stabilizing muscles, and connective tissues." (Jeff Bartone, CF Kettlebell Guru)


"Thanks to guys like Brooks Kubik(of 'Dinosaur Training' fame), the get-up is making a comeback, especially among combat athletes and martial artists. That’s no surprise since it trains your stabilizers, hits your all-important core muscles, and improves balance as well as functional strength." (Testosterone Nation)


• Keep your eyes on the weight at all times.

• Kettlebell too easy? Try a barbell like the old-timers used to - in fact, a couple of them could do this exercise using a load exceeding their body weights!

• There are several ways to work Turkish get-ups into your routine: You can use them as a warm-up or as a "finisher" at the end of your workout. Try to do one heavy set with each arm or do multiple "reps" of a lighter weight. Another option is to set a timer and do as many as you can in a given time, say, two or three minutes.

The Deadlift

In the coming weeks we will be focusing periodically on the deadlift. This simple exercise is the purest single event test of strength because it is one of the few lifts of dead weight (weight lying on the ground). In most other lifts the weight changes direction or starts in the air and several other athletic skills such as balance, coordination are emphasized. For example, both Olympic weightlifting events(the snatch and the clean & jerk) require a great deal of athletic skill in addition to strength. Isolating solely strength and muscle recruitment, the deadlift is a great starting point and foundation for these other, more complex lifts. It elicits a powerful neuroendicrine response and will translate into gains in the gym if utilised properly and safely.
A poorly executed deadlift can quickly result in injury: strained muscles, compressed vertebrae, even pinched nerves or damage to the spinal cord. So take great care in learning the deadlift well before moving into heavy loads. A proper deadlift consists of the following:

1. Step up to the bar such that your feet are approximately shoulder width apart and under the bar pointing forward or slightly outward. Looking vertically, the bar should be just touching your legs. This helps maintain a direct vertical drive over the bar.

2. Squat down and grasp the bar. Your hands should be slightly more than shoulder width apart (on the outside of your legs). Actively engage your shoulders to pull the the bar slightly towards you.

3. Lower your hips so that your thighs are parallel to the floor. Straighten your back and look straight ahead.

4. Lift the bar off the ground by forcefully extending your hips and legs. Do not exert force with your arms, this is not an arm exercise. (Note: You can also mentally visualize that you're not trying to lift the bar, but rather trying to drive your legs through the floor. This will force you to extend your legs earlier in the lift and prevent you from raising your hips before the bar comes off the floor. If you raise your hips before the bar, your back will get "rounded", which can lead to injury.) Come to a standing position with upright posture. The bar should just be "hanging" in front of your hips, don't try to lift it any higher. Pull your shoulders back if they are rounded forward.

5. Lower the bar in a controlled manner back to the starting position. Remember to keep the back straight and maintain form while returning to bar to the ground.