Partner carry to the end of the drive way (piggy back or across the shoulders)
1 rope ascent (3 rope getups)
Smart Training and Nutrition…or why you’re not making the gains you want! By Jay Jones (the dude with the Tatoos).
“I believe you have to treat your attempt to reach your goals like a bike, the 1st wheel being smart nutrition and the 2nd wheel being smart training. If one of your wheels has a blowout then your bike isn’t going to go very far. I’ll start out with a little bit about myself. For anyone who doesn’t know my background before Crossfit I dabbled in MMA, I trained for about 5 years in Muay Thai and submission grappling 6 days a week and did what I called at the time “strength training” 4 days a week and typically ran upwards of 20 to 30 miles a week. You would think I was in pretty good shape right? I was in my early 20’s eating whatever I wanted, drinking and partying most nights and then senselessly beating my body in the gym almost 7 days a week. I was at the time what I like to call skinny fat. I weighed anywhere between 165 and 185 pounds at any given time depending on if a tournament was approaching. Basically I was a weak kid who thought he was in shape, but was sadly mistaken. At this point in my life I had an injury that ended my MMA training indefinitely. Enter crossfit/paleo:
I started doing crossfit on my own about 2 years ago and immediately took on the paleo diet. It didn’t take long for my body comp to shift, maybe 2 to 3 months. I saw immediately my body fat lower into single digits, but I was still lacking in any real strength. So at this point I’m basically a skinny, weak kid. In the summer of 2009 I decided it was time to join a box and heard about CFHR through a coworker. Needless to say I joined immediately. Once there I realized how truly weak I was, so I thought to myself if I want to get stronger I have to lift a lot more weight more often right? Isn’t that how we get stronger? So I decided to add in my own strength training to “supplement” my training. Some days I would do 2 metcons because this is how you get better at doing metcons right? If a 7 minute amrap is good then a 21 minute amrap must be 3 times better! So I continued to go in this direction. Adding in metcons, strength sessions and running…if I had to guess I was doing a minimum of 10 to 15 workouts a week. At first I saw gains which quickly slowed. This went on for a few months. The weird part is my body fat went up, my performance in metcons and strength went down and/or didn’t progress for months. I was sore and tired all the time and just generally felt fatigued. So I pushed harder because I wasn’t progressing. I no longer enjoyed the things I once did like walking my dogs, my fiancée could tell you that a half mile walk was exhausting for me. I was cranky, irritable and not much fun to be around. Enter smart training:
After we returned from the CrossFit Games this past August I set some goals for myself. The biggest one being I was no longer doing this CrossFit thing for my health. I had shifted my goals towards competition. It was a ton of fun competing and reminded me of the “high “ I had during grappling competitions. I no longer cared what my abs looked like. At this point the programming I was following was a lot less volume and intensity then I was accustomed to previously. More basic skill work/gymnastics, short metcons and low intensity strength work. I quickly made gains in both metabolic conditioning and overall strength. As the weeks and months have gone on since last year’s crossfit games I have progressed leaps and bounds with little to no stalling in performance. At the same time my body fat has lowered significantly and I feel better in general. I recover faster and I’m ready for the next training session sooner. There is almost never a day where I don’t feel 100% when training. If you looked at my training log since then you would see a huge decrease in the amount of time I workout. I can safely say that in the past few months, I have rarely done a workout where the amount of work has exceeded 10 minutes at one time. Now for those of you who see me in the gym all the time and think that I’m lying or that I workout out way more than that you can take a look at my training log for the last 2 months at jaycfhrtraining.blogspot.com I spend more time warming up, cooling down or resting in between work sets than I do working out. If you get into my logs you find a few things that are fairly general throughout.
• A focus on strength, skill work and short metabolic conditioning
• NO LONG BEATDOWNS/HERO WODS/LONG SLOW DISTANCE
• Short work periods followed by long recovery periods….sometimes as much as 5 minutes
• A good amount of volume in short bursts
• Lots of recovery time…lately most of my training has been 2 on/1 off/1 on/1 off cycles…not 365 on/ 0 off. I have seen more gains in the last 2 months than I have in the last 2 years!
What do you need to do to ensure you make the gains you want?
• Dial in your nutrition. If you think nutrition doesn’t matter you’re a fool! You can’t out train a bad diet. Even at 26 it made a huge difference for me. I’m 29 now and can tell how my body will feel directly after a meal.
• Train smartly! Don’t beat yourself up thinking it’s going to make you better. Sometimes less is more. The trainers at our box know what works…trust them. Jeremy, Nicole and Bryan have helped me change the way I train and have helped me achieve goals that 6 months ago I thought weren’t possible. You should leave a workout feeling a surge of testosterone (even for women) not feeling like you’ve been beaten within an inch of your life. If you can’t walk the next day or lift your arms it’s kind of counterproductive. I’m not at all saying not to bring the intensity…be intense whether its and amrap or a 1 rep max.
• Let your body recover! Take days off, stretch, foam roll, get a massage, ice bath, hot tub, do something. A day off doesn’t have to be active recovery…it can be sitting in front of the tv catching up on your on Jersey Shore…right Bryan? His favorite show, not mine. This is typically what my days off look like. Buy a foam roller and a couple lacrosse balls and sit in front of the tv.
• Set some goals. They don’t have to be major just something to progress towards. They can be for fitness or just life in general, but have some goals.
• Stop getting wasted every Thursday, Friday and Saturday night. This one fits into nutrition but I feel like it needs to be addressed separately. The occasional drink isn’t going to hurt or even the occasional bender but you have to draw the line somewhere. This one goes back to setting goals…alcohol will hurt your performance and body comp.
So it doesn’t matter whether you want to look good naked, compete on the affiliate team this year or just feel good every day the way you get there should look almost exactly alike. It took me a long time to learn that less really is more!”