Yes, after you do an abundance of squatting your legs are going to hurt, hence why people associate squats with “working the legs”. But a Back Squat is one of the best FULL BODY strengthening tools you can do, it taxes the body in every way, if you do more than 5 reps at a heavy load, they also tax you greatly metabolically. This is the basis on almost every movement we pick in CrossFit. Ya if you are deadlifting and you fail your 1RM attempt because the bar wont budge off the ground you probably have to strengthen your low back and if you can get it past your knees but can’t lock it out you probably have to strengthen your hamstrings, grip strength and/or upper back. There is merit to this and there are plenty of supplementary exercises you can do to benefit yourself in a deadlift. That being said, this method of training is VERY sport specific to the 1RM Deadlift. If all you are training for is a 1RM deadlift, go ahead and spend your time on these supplementary exercises. However, as a CrossFitter, the focus shouldn’t be trying to get better at the deadlift, you are using the deadlift as a tool to get stronger/fitter yourself. Yes, there’s a difference. Don’t get sucked in to sacrificing proper training for a “3RM”.

I’ll say it again, the CrossFit program doesn’t train body parts we train body systems. In crossfit we are less concerned with what part of your body is weakest and more concerned about what part of your fitness is weakest: Endurance, Stamina, Strength, Power, Speed, Flexibility (to name just the Biological ones) Your body will fall into place and become equally balanced just by doing CrossFit. We can dig deeper and deeper into this topic and talk about it forever but as a competitive CrossFitter, Elite Athlete or somebody who is trying to stay in decent shape the biggest adaptation happens in the WOD and the movement, not in what part of the body is being trained.

This is a common CrossFit saying but always makes me think about Sigmund Freud. Freud’s theory of how our personal develops is where this idea of the “ego” came from. To be quite frank the saying should actually be “check your Id at the door” Let me explain:

Freud’s theory about how our personality develops is composed of three elements: the Id, the Ego, and the Superego. When you are born the Id is the only component of your personality present, which is entirely unconscious, and is driven by our pleasure principle. So when a baby wants food, or their

diaper changed, that is the only concern for that baby and he or she will pout, cry, and scream until they get it. The Id is very primitive and necessary for a baby’s survival but has to be controlled at some point. This is where the ego comes into play.

You have just finished your workout for the day and what’s the first thing everybody is doing? That’s right, going to

 grab that delicious Progenex shake. We have been preaching to you about the benefits of a post workout meal and how much it’s going to help with your recovery. So what’s the problem? Where are your carbs!? You need both protein AND carbs post workout in order to feed your body and muscles appropriately.

 

     Let’s start from the beginning. As we know, exercise whether it is strength or endurance training, depletes the muscle’s carbohydrate stores, and muscle protein structures. I know this sounds bad for the body but it’s not at all, this is how the body adapts and gets stronger. Think about it like redesigning your kitchen, you need to break down and get rid of the old counter top and cabinets to build newer stronger ones. Now what if I told you I would give you the cabinets (Protein), but not deliver them to your house (Carbohydrate). Seems silly right. Well that’s exactly what you’re doing by just consuming protein after your workout. Carbohydrates signal the pancreas to release insulin which in turn delivers carbs and amino acids (protein) into the muscle cells.Now, eating a balance of protein, carbohydrates, and fat is essential to eating healthy throughout the day, so why no fat post workout? Remember, fat controls your ecosnoids (omega 3 and 6 balance) but also slows down the digestion process. Slowing down digestion is not what you want post workout because you’re trying to kick start your recovery process but getting protein and glucose (carbs) into your body as fast as possible.Typically you want to eat a 2:1 ratio of carbs to protein post workout. So two scoops of Progenix has 23g of protein therefore you should be eating 46g of carbs with that. Some good options for post workout carbohydrates are sweet potato, fruit, or Gatorade if you have trouble stomaching food. You want carbs that are high is glucose content and dense so they get into your body quick. Eating green vegetables are great throughout the day because they release insulin slowly, that is not your goal post workout.

      If you are following zone and wondering how you would adjust your blocks its quite simple. Right now your day would look something like this:

 

	Protein 30%	Carbs 40%	Fat 30%
Meal 1	4 blocks or 28g	4 blocks or 36g	4 blocks or 6g
Meal 2	4 blocks or 28g	4 blocks or 36g	4 blocks or 6g
Meal 3	4 blocks or 28g	4 blocks or 36g	4 blocks or 6g
Meal 4	4 blocks or 28g	4 blocks or 36g	4 blocks or 6g

 

Now it will look like this:

Protein	Carbs	Fat
4 blocks or 28g	4 blocks or 36g	4 blocks or 6 g
WORKOUT
4 blocks or 28g	6 blocks or 54g	0 blocks or 0g
4 blocks or 28g	2 blocks or 18g	8 blocks or 12g
4 blocks or 28g	4 blocks or 36g	4 blocks or 6g

 

So you would still be eating 16 blocks throughout the day, just shifting them around slightly. The biggest take home I want you to get from this post is that you need both protein and carbs after your workout. Everybody in the gym has taken a good first step to helping their recovery by drinking Progenex. We believe it’s the best way to get protein into your body post workout but not nearly as effect without carbohydrates. If you have any question or want more clarification please post to comments.

 

Cam

A kipping pullup, done correctly, is more than just kicking your feet wildly and flopping around on your way up to the pullup bar.  A correctly done kipping pullup is fluid and powerful.

While a kipping pullup is easier on your direct pulling muscles, it’s much harder on your grip and it’s much more cardiovascular.  It’s a full body movement where you generate power at your hips – a similar use of the legs and hips to a kettlebell swing or a barbell snatch – just the opposite direction.

A kipping pullup is a pullup with a variation on the gymnastics kip.

The pullup kip differs greatly from the gymnastics kip in that the pullup kip you lead with your shoulders as much as your hips, while you throw your feet behind you.  The gymnastics kip leads with the hips and feet.  Both have a piking motion where you throw your feet up and forward while snapping your hips back.