Oktoberfest Results are In!!
I am at 40 Snatches of the "Chipper" and completed exhausted!
Wow, most challenging weekend of my life! I ended up placing 7th and am pretty pleased with my results. There were some beasts at this event. I have never seen so many fit intense people in my life. Want to get motivated to get a “six pack” then come to a CrossFit competition, holy crap these people were in some serious shape! The coolest part was that all of these competitive “animals” would still cheer on their competitors no matter what. It was awesome to have like-minded people all together challenging their bodies to the extreme….and I mean EXTREME!
Event 1 : 5th Place
Event 2: 4th Place-Thought my back was going to give out on me
Event 3: 11th –lets not talk about this one! I could not get in my groove and at one point wanted to quit but kept on trucking…
Event 4: 10th- This one was dedicated to a marine who lost his life fighting for our country, such a cool experience to have marines as our judges and motivators. Pulling a 105# tire was the hardest part, and that represented the marine dragging through mud in combat. Pretty cool huh?!
Overall:7th Place
This competition humbled me knowing that there are some chicks out there that can whoop my ass. Although, I am going to train myself to the extreme to be able to compete with the “big dogs” The girls that were in the top 3, had a lot more experience. They kept encouraging me that at my age and for my first competition I am doing way better than normal so that inspired me to just keep working hard in the gym. I picked these “top dogs” brains and learned so much about nutrition, rest, intensity and such. It was nice for a change to be the one soaking in the information.
This competition has opened my eyes to a whole new level and I am already yearning for the next competition…
Cheer's the Competition is Over!
Thanks to everyone for all of their support especially crossfitfirebase and the guys who were right there by my side; competing their butts off and representing like ballers….. Steven Hicks (10th), Trevor Palmer(17th), Billy Hicks, Brian Dunlap(21st), Jeremy Duvall(18th) I couldn’t have pushed myself that hard without their encouragement and support! Thanks guys:)
Trevor Palmer
If you want to know more details please comment below and I would love to share this experience more in depth!
Jeremey Duvall
More pictures from the whole weekend will be posted on my facebook soon!!
Brian Dunlap
Steven Hicks
Top 7 Reasons to Get a Deep Tissue Massage
Also known as a “Sports Massage”….Oh How I love a Deep Tissue Massage…
1. Increased Blood Flow
2. Elimination of scar tissue
3. Improved Posture
4. Pain Relief (especially in your back and neck if you’re someone who sits at a desk all day)
5. Relief of Muscular Tension due to Physical Activity or Emotional Causes
6. Relieves Headaches
7. Helps Soft Tissue Damage
If over half of these reasons apply to you then that should be enough motivation to get you an appointment with your massage therapist asap. I use Jennifer Balestri, LMT, (407-463-1830). In fact, I had an appointment with her this morning so I can be better prepared for this weekend. She is absolutely phenomenal and pin pointed my tightness within seconds and worked those “suckers” out in no time! I’m feelin’ like a million bucks thanks to Jenn!
If you want to learn more about the scientific reasoning behind the benefits of a deep tissue massage then continue reading…
Deep Tissue Massage works on the inner most layer of muscle tissue. Usually a therapist will use slow, deep pressure to release tension in the muscle fibers, tendons and fascia.
Because deep tissue uses friction applied across the grain of muscles and not with the grain it helps to break up and even eliminate scar tissue. This type of massage represents the “good kind of pain”. During and/or afterwards you might experience some soreness in the areas that were concentrated on but know that this is a normal and expected pain.
More importantly a deep tissue massage helps keep blood and oxygen circulating properly. Increased blood flow will aid in the release of toxins (such as lactic acid) which will speed up the healing process from strained muscles, therefore; it is crucial that you drink plenty of water to kickstart this process. This is extremely beneficial to athletes or people who put a lot of stress on their muscles. When stress is applied to muscles, inflammation occurs. Inflammation can be reduced through deep-tissue because the scar tissue is being broken up and the pathway for blood flow opens up and in return creates proper circulation throughout the body. This in return is helpful for athletes recovering from an injury.
Lastly, there is nothing scientific about this….It feels pretty darn good and relaxes the hell out of you! Why not treat yourself this week? You deserve it!
Do you Have a Workout Buddy? If not, here is why you should…
5 days until competition and I need a little extra “push” in the gym today. So why not grab a dude to compete with?!
Jon catching his breath after "Festive 40" rocked his world...
Luckily, Jon Alwinson, (one of my best guy friends from UF) who is ripped up wanted to workout. He asked me for a killer leg workout while I was making every excuse in my head not to train. Have you ever felt that way?
My competition is in 5 days, so I asked him to complete “Festive 40”. I need to prepare for Saturday even though I don’t feel like working out. Jon was all about it (luckily) and within moments the competition began! Without any warm up, we completed this workout:
“Festive 40” Chipper
Complete 40 Reps of the following for time:
Push Ups
Squat Cleans (Men-50#/Women-30#)
Box Jumps
SDHP-(Sumo Dead Lift High Pull) (M-53/W-35 kettlebell)
Muscle Snatch (high hang) (45#)- yes guys and gals use the same weight…bring it!
Jumping Back Squats (45#)
Legs shaking, shoulders burning, completely gassed, “Festive 40” Chipper has rocked our world. I finished in 12 min 40 sec and Jon was right behind me at 14:15-In his defense, he is not a normal crossfitter so that’s a pretty sick time!
All I know, is that I could not have gotten that time without him right there next to me competing and cheering me on.
If you need a little extra boost to workout, grab a buddy that you know will help push you. It is one of those things you never regret and wish you did more often. Workout buddies can hold you accountable and help advance your workouts. There are plenty of people out there willing to workout, all you have to do is ask! Yes, even us Personal Trainers, have “off” days.
Fitness Expert Lindsey’s Challenge: Find a workout buddy this week and go to the gym together at least twice for a month and note how much better your workout is and how much quicker you make gains. Talk some “smack” if that’s what gets you revved up, or use lots of encouraging phrases if that is more your style. Either way, I promise you will enjoy your workout 100x more than before:)
Gym Rat? Rest Days are CRUCIAL!
Doesn’t it feel good to know that you worked out crazy hard all week that you actually deserve a rest day?! I took a much needed, planned rest day today after killn’ it in the gym all week and I feel like a million bucks.
resting....
If you are a gym rat or someone who exercises more days than not, remember that your days of rest are just as IMPORTANT as the days you workout! Your muscles need to recover, replenish and restore from all of the strain that has been put on them throughout the week. It helps if you plan ahead of time what days you will workout and what days you are going to rest each week. You will find yourself looking forward to your day of rest because you know it’s coming. It is like looking forward to the weekend; you know when it is coming so you plan ahead. On your active recovery day (rest day) take your dog for a walk around your neighborhood, window shop at the mall or throw a football with your buddy at the beach.
**I recommend 3 days of work and 1 day of rest (repeat). Try it out and I guarantee your workouts after the day of rest will be much more efficient and effective! Hope this helps heal your body.**
Competition Workouts are Posted! Let the Games Begin!!
Hicks doing whatever it takes...
Last night I get a text from Steve Hicks (one of my favorite baller crossfitfirebase buddies) all amped up that the WOD’s (Workout of the Day) for the Oktoberfest competition have been posted.
Keep in mind, no one knows what the events are going to be until they are posted a week before. Us extreme crossfit nuts just train for everything and anything. With that said…
I had just gotten out of the shower when I received the text and within seconds I hustled to my computer dripping wet to see what the workouts are going to be!? I have been waiting months to find out the challenge that awaits me in exactly one week! At this moment I am more excited than I was on Christmas morning at age 6. – Yes, THAT excited!
Are you ready for this craziness? Below are the workouts that will bring my body to complete failure…
There is 1 event on Friday and 3 events on Saturday a couple hours apart.
FRIDAY: 3 Way Barbell AMRAP(as many rounds as possible) WOD:
3 Minute AMRAP (Reps), all movements are 135# men/95# women
-3 Minute Dead Lift (Must show all 4 fingers at the bottom of each lift, lock out hips at the top of each lift)
Rest 1 min
-3 Minute Thrusters
rest 1 min
-3 Minute Power Cleans (Must stand completely in the rack position before lowering or dropping the bar)
Total Reps for all 3 movements is your score.
**I completed this workout this morning for practice and the “Thrusters” kicked my toosh for sure. I’ll have to make it up on the DL!**
SATURDAY
WOD 1 (approx. 8am):
3 Rounds For Time:
Run 800m (Course is off-road)
50 Kettlebell Swings (53#/35#)
WOD 2 (approx 12pm):
“Festive 40” Chipper
Complete 40 Reps of the following for time:
Push Ups
Sand Bag Squat Cleans (50#/30#)
Box Jumps
SDHP(Sumo Dead Lift High Pull) (53/35 kettlebell)
Muscle Snatch (high hang) (45)
Jumping Back Squats (45)
And now onto the final workout….what the hell, it’s a surprise?! Are you kidding me, talk about trying not to psyche myself out. Oh well, it’s not like I can improve on much in one week anyways. I WILL be ready for anythin:)
WOD 3 (approx. 4pm):
“The Morel”
This Hero WOD will be announced at the event.”-boooo”
There it Is lady and gents. I will be practicing all of these workouts before Monday and then my tapering begins. If anyone is up for competing with me Sat-Monday let me know, I LOVEEE competition. Bring the heat Oktoberfest! It’s GO TIME BABY!
My Butt is on FIRE!!
I stepped it up a notch this week considering I have less than two weeks until competition and in return my glutes are super sore and I love it!!
Interested in knowing how I got my butt so sore?
…Continue reading for my secrets…
How about you try using a weighted vest for a change? If you don’t have one, grab a book bag and fill it with some books or cans. Find a hill around your neighborhood and start sprinting! You will have a tight toosh in no time!
Here is my workout regimen for this week beginning on Monday.
MONDAY’S WORKOUT:
Dynamic Warm up-***ALL OF THE FOLLOWING WAS DONE WITH A 10LB WEIGHTED VEST!!!**
Quad Walk, Piriformis Pull, High Kicks, Lunge and twist, Worlds Greatest Stretch ,High Knees, Butt Kicks, Side Shuffle, Karaoke, Skip for Height, Sprint, Back Peddle x 2×20yds
Meat of Workout:
20 Hill Sprints ALL OUT EFFORT 30yds @ 15% graded hill (rest 40sec in b/w sets)
3 rounds of the following:
20 step ups
Jog down hill
10 Split Jumps
Lunge up the hill (aprox. 20 lunges)
10 Sumo Squat Jumps
Finish!
TUESDAY WORKOUT:
3 Rounds for Time (www.crossfitfirebase.com workout of the day)-I finished in 7:37 sec
50 Double Under’s
20 Air Squats
20 Lunges
10 Squat Jumps
SRENGTH:
DB Row 4×6
PB DB Chest Press 4×6
Pull ups 1x max
DB Snatches 4×5ea
Lat Pull (wide grip) 4×6
Stretch!
TODAY’S (WEDNESDAY) WORKOUT:
Sprints…ALL OUT EFFORT! 10 seconds on 20 seconds rest x 10 rounds
Then For time:
50 Dips
75 Butterfly Sit ups
100 Push ups- and no I did not go on my knees
Finish!
This concludes why my butt is on FIRE!! Try one of these workouts and let Fitness Expert Lindsey Love Gallucci know what you think! I love comments:)
Training for CrossFit Oktoberfest 2009
For those of you who don’t know, I am training for a CrossFit challenge in Nashville, TN called “Oktoberfest”.
235# Dead Lift
http://oktoberfestgames.blogspot.com/ This competition is very similar to the CrossFit qualifiers all over the world. http://games2009.crossfit.com/map/index.html There will be one event Friday October 2 and three events October 3. These events could include anything from running a mile uphill with a sandbag on your back, to one arm barbell snatch, to driving a steak into the ground, to clean and jerks to a simple body weight movement such as squats, pull ups, pushups, box jumps, burpees, etc. This competition tests your overall level of fitness and you don’t know what to expect until three days before the competition! This is one reason the competition is super challenging because you don’t know exactly what to train for, so I just train for it all!
I do not know how many people to expect, probably somewhere around 100? Men and women do not compete against one another but there are no weight classes for same sex. This creates an even bigger challenge because someone might be Godzilla strong and can rip ungodly amounts of weight on dead lifts but can’t run worth crap. Or you have your short sleek athletes who can run circles around everyone and jump from here to there with no problem but can barely lift the “rx” (prescribed amount of weight or reps). It keeps CrossFit unique and interesting to train for as well as watch.
If you want to know more about how I am training, what supplements I am taking and what nutrition I consume then check back often to see what is new in the personal training world of Lindsey Love Gallucci.
Aerobic vs Anaerobic…which one burns more fat?
I get this question all the time as a trainer….Don’t I have to run for long durations of time to burn fat?
The answer (ding ding ding) both aerobic and anaerobic exercise burn fat. With that said, my fitness professional opinion is that anaerobic is the more efficient way to burn fat and still maintain muscle. Although, incorporating both is the most effective! Lets take a look at the difference.
Aerobic literally means in the presence of oxygen. Examples of this are jogging, cycling, brisk walking, etc.
Anaerobic literally means in the absence of oxygen. Exapmles are any activity that is performed at a medium to high intensity for less than 2 minutes(ex. sprints), where energy is derived without oxygen, is usually called an anaerobic activity.
Pro’s of Aerobic Training
- Increased cardiovascular endurance
- Decreased body fat
Con’s of Aerobic Training
- Decreased muscle mass
- Decreased speed
- Decreased power
- Decreased strength
After looking at the con’s, it is clear that aerobic training breaks down muscle when the body uses fat for energy.
Anaerobic Training Pro’s
- Increased Cardiovascular Capacity
- Increased Cardiovascular Recovery Ability
- Strength Gains
- Power Gains
- Improved Speed
- Decreased Body Fat
The Con’s..
- Increased Risk of Injury in Untrained People
- Requires a Good Aerobic Foundation
Anaerobic training uses a different metabolic system to supply the muscles with energy and thus creates a more powerful physique.
Another plus of anaerobic training is it continues to burn calories for a longer period of time after workout. Up to hours longer!
Let me give some clarification for those of you who like to see numbers and facts….
Aerobic Exercise burns about 50% fat for fuel while Anaerobic Exercise burns about 40% fat for fuel… so this is where the confusion lies in most people…stay with me though….
But, let’s say you burn 200 calories in 20 minutes of Aerobic Exercise (100 fat calories), and you burn 320 calories in 10 minutes of Anaerobic Exercise (128 fat calories)… then you see that in the end result you will burn more overall calories with Anaerobic training.
So why not go “balls to the walls” for 10 minutes and get greater results most of the time, and then less often incorporate some low intensity exercise?!
Bodies of a Track Athlete vs. Cross-Country Runner
Have you ever thought about what kind of athlete you want to look like? Lets just take a look at two. Cross Country and Track.
Do you want to firm up your butt? Have lean, powerful legs? Tighten your core? Create sexy calves?
Take a moment to visualize your favorite track star and then picture a cross-country runner. There is a big difference between their physiques, right?
Most of us would agree we want the qualities of which clearly resembles a track star over a cross-country runner any day. Then let me ask you; Why you spend hours and hours jogging and using the elliptical machine to try and create the results you dream of?
Quit spending so much time trying to burn calories through long durations of cardio and wondering why you still have a saggy/flat butt and INSTEAD find a hill nearby and do intervals on it. It will take half the time, if not less and you will see dramatic results in no time.
After you have warmed up THOROUGHLY (very important considering your body is not used to this type of training) then its time to give MAXIMUM efforts on your sprints. Find a track or just run on your sidewalk/grass at home. Sprint for about 10-20sec as hard as you can, REST while you WALK (yes, you are aloud to walk!) back to your starting point and repeat 8-12x. It is as easy as incorporating these two simple workouts twice a week to help you reach the desirable body of a track athlete.
Don’t give up distance running if that is what you love to do, but don’t be afraid to switch it up a little bit. Most of us don’t “love” distance running anyways, we just do it because we think that is the only way to burn calories. Trust me, as a fitness professional, you will not be sorry if you start training like you were a sprinter. You will be firmer in no time! Good luck and feel free to post comments. Remember Personal Trainers love feedback!
What diet should you do?
First off, get the word “diet” out of your vocabulary. Switch it out with “way of life”. Here is a link that gives a brief explanation of the what we call the “zone”. This way of life will change the way you look at food forever. I am hooked now for about a year and half and will never go back. I hope you check it and allow yourself to reap the benefits I have to keep a fresh looking lean body!
http://www.zonediet.com/EATING/ZoneDietExplained/tabid/81/Default.aspx
