header social link
FREE Pass!
CFDu Facebook
Crossfit Dupont Archives
- May 2013
- April 2013
- March 2013
- February 2013
- January 2013
- December 2012
- November 2012
- October 2012
- September 2012
- August 2012
- July 2012
- June 2012
- May 2012
- April 2012
- March 2012
- February 2012
- January 2012
- December 2011
- November 2011
- October 2011
- September 2011
- August 2011
- July 2011
- June 2011
- May 2011
- April 2011
- March 2011
Tex | 12.09.2012
Short and Sweet
No, I’m not talking about Sara B., I’m talking about our workouts! CFDu has always had a way of doing things that seemed quite strange to others who visited, joined our ranks from other CrossFits, or witnessed our style at local competitions. All unicorns aside, our moxy is developed from our short and sweet workouts. Think about, our shirts, the amount of glitter, and especially how my jokes only make sense after an 8 minute met con. After 6-12 minutes of Athletic Burpees, Ball Slams and Sprints everything makes sense! Trust me!
But seriously, there is reason behind the way CFDu differs from the rest. All of our Met Cons are developed with the Metbolic (Energy) systems chart in mind and primarily work in the Glycolytic pathway, fast and slow (w/o oxygen, w/ oxygen). There are also key components to our workouts, thanks to CFFB, that challenge our athleticism and keep this stuff interesting. Those components are to always have a violent hip extension, change of direction or multiplane (not just in sagittal like squats and presses) movement, full body!, and in less than 15 minutes, unlike reading this post. With this in mind there are two things that CFDu coaches are trying to aviod that are very common in workouts that last over 15 minutes, especially those 45 minute Rhabdothon’s.
1) Form. In the past month we have seen an evolution in our burpee. It has been simplified, and only the essentials remain. Each week one ‘Athletic Position Burpee’ workout has been programmed to test the new movement. In these workouts most everyone has gotten to the point where they either reverted back to this, or points were missed such as toes forward or catching out of the jump. Injuries can happen, and they are most likely a result in sloppy technique. Focus on your form and the rest will follow. Venturing out into 20+ minute range, no bueno forma!
2)Anabolic vs Catabolic. Talking Hormones, ya’ll. Very simply put, anabolic hormones promote muscle building and catabolic hormones degrade proteins in the cells. Anabolic hormones also block the negative effects of catabolic hormones on protein metabolism.
After our strength training and met cons, remodeling of muscle tissue takes place through anabolic actions initiated by hormonal release. If the stress from these is too great, catabolic actions exceed anabolic and proteins that should be building muscle post workout are broken down and used for energy. Catabolic hormones do increase with resistance exercise, this is good and bad. In small amounts these help with the remodeling and recovery process, but in excess they play a major role in overtraining and breakdown in muscle. Rest is where we make our gains, even resting during the met con!
Again, just a paraphrase, brief overview, glimpse into what goes on inside our muscle cells and something to keep in mind when you go somewhere else and see a Marathon Met Con posted. Is it going help or hurt you?!
—————————————————————————————–
SWOD:
Squats 3×5- add 2.5/5# from last workout
DWOD:
Complete:
5 x Sprint 20 yards
5 x Sprint 15 yards
5 x Sprint 10 yards
*100% effort
*Rest 30 seconds between efforts.
Stretch!
Post loads and fastest times to comments.
18 Responses to Thursday 9/13/2012
Leave a Reply
map
SEARCH THIS SITE
2011 © CROSSFIT DUPONT All Rights Reserved
Jim’s Strength Class
Presses and L-sits from paralletes
3×3 Cleans to 85# (doctor’s orders to keep the weight light)
3×8 Rack pullups
Thought people might enjoy this: http://talktomejohnnie.com/crossfit-football/swagger
There is not another gym in the DC area with the combination of resources, expertise, style, and soul that you guys have, trust me, I’ve been searching. You all have built a magical palace of pain, cheers. I’m excited to be the new guy in the gym and to meet you all. I have a lot to learn and I’m thrilled that I found a new gym to call home (and hopefully we’ll get my wife Shay hooked soon too). So, If you see a face you don’t recognize, please don’t hesitate to say hi. My name is Justin and I’m originally from Bethesda but have just returned to DC (mt pleasant) after a few years of being away for work. Just wanted to introduce myself and give you all your ego boost for the day which you all rightly deserve. Your tribe has a very cool, I don’t take myself too seriously cuz i’m that cool and I’m over it, vibe and by the looks of you, you’re a bunch of beasts as well! Also, very relieved that you accept unicorns and rainbows. Can’t wait to get down to biznis with y’all… -jta
Tex…Great blog as to why the workouts are structured as they are. From ‘fit’ to ‘really fit’…and getting there safely: It all makes sense. Thanks. MSA (a.k.a. Mark S. Andrew)
Marvelous Post.thanks for share..far more wait ..
michael kors bag
I discovered your weblog web-site on google and check several of your early posts. Continue to keep up the particularly excellent operate. I just additional up your RSS feed to my MSN News Reader. Looking for forward to reading more from you later on!
red bottom shoes
After study a number of of the weblog posts on your web-site now, and I truly like your way of blogging. I bookmarked it to my bookmark site list and might be checking back soon. Pls have a look at my web internet site at the same time and let me know what you feel.
michael kors bag
Heya i’m for the primary time here. I came across this board and I find It really helpful & it helped me out a lot. I’m hoping to give one
thing back and help others such as you helped me.
Have a look at my web-site – baby girl nursery bedding
ÿþ
http://www.easerow.com/story.php?title=air-jordan-retro-3
imprimer son tee shirt
Augusta
Bermuda Is
tee shirt franklin marshall homme
tee shirt temps des cerises
ÿþ
ÿþ
ÿþ
I write a leave a response when I especially enjoy a article on a website or I have
And, if you are writing at additional sites, I would like to follow you. Would you make a list all of your shared sites like your twitter feed, Facebook page or linkedin profile?
something to valuable to contribute to the discussion.
Usually it is caused by the passion displayed in the
post I browsed. And after this article Thursday 9/13/2012 | CrossFit
Dupont Washington D.C.CrossFit Dupont Washington D.C.
. I was actually excited enough to post a commenta response
I do have a few questions for you if it’s allright. Could it be just me or do some of the responses look like left by brain dead visitors?
I’d have to check with you here. Which isn’t some thing I ordinarily do! I appreciate reading a post which will make many people think. Also, thanks for allowing me to comment!
michael kors bags outlet
I’m regularly to blogging and i honestly appreciate your content. The post has certainly peaks my interest. I am going to bookmark your web site and maintain checking for new facts.
micheal kores
You will discover undoubtedly lots of details like that to take into consideration. Which is an excellent point to bring up. I offer the thoughts above as general inspiration but clearly there are actually questions like the one you bring up exactly where the most important thing might be working in honest very good faith. I don?t know if best practices have emerged about issues like that, but I am positive that your job is clearly identified as a fair game. Both boys and girls really feel the impact of just a moment’s pleasure, for the rest of their lives.
air jordan for sale
I’d have to check with you here. Which isn’t something I often do! I enjoy reading a post that can make individuals feel. Also, thanks for allowing me to comment!
cheap jordans for sale