The Friday Five 120718

 

 

The Friday Five!

Even though this is the fourth iteration of my lovely blog (check em out here), this is the first  version we will be emailing out, so bear with me as I explain what I hope to accomplish to ALL of our new friends.

Every week I compile five worthy links pertaining to CrossFit/Health and Fitness in five categories;  Nutrition.  Mobility.  Mindset.  Training/Technique and Technology.  I scour the web for stuff I think you’ll find value in and can often try to dispel some of the misconceptions floating around about the above subjects.  So if you’re new, dive right in and if you’re not, enjoy this week’s treasure trove of info!

Nutrition

As I mentioned in last week’s column, we can often experience paralysis by analysis when it comes to nutrition advice.  So much information is running around that it becomes overwhelming and we can’t sift out the truth.  One thing that I think is a fundamental truth is that we all need lots of protein (.7-1g per pound of bodyweight). That being said, actually getting enough protein in your diet can be a challenge.   Whatever your goals (weight loss, muscle gain, maintain, etc) a good rule of thumb is to try and get 25-30 grams per meal and then supplement (if needed) after that.  That’s where this infographic comes into play.  It’s rare when you get a no-nonsense, actionable piece of advice that you can put into practice right away.  This is just that.  For those who count macros or follow a Zone diet, this could be a game changer.  Save it to your phone and refer to it when cooking or eating out.  Hope you enjoy it as much as I do!

What 25 Grams of Protein Looks Like

Mindset

“Comparison is the Death of Joy”–Mark Twain.

One of the hardest things to get past in CrossFit is comparing yourself to others.  We keep score, so inevitably people will track their progress using that someone who they’ve chosen as a personal yardstick.  “Jim front squatted 225 for 6!  I’ve got to do 230 or I suck!”  In the words of Admiral Ackbar “It’s a Trap!!”.  Don’t do it.  It can be a one way ticket to a negative mindset on what is an incredibly positive and trans formative act in your life.  Exercise.  Or in this case, exercising quickly (CrossFit).  This is a great article from some pretty bada$s ladies (with lots of great content).  It’s something we will continue to preach at the box and do our best to uphold ourselves.

Who Cares What’s on the Whiteboard?

Mobility

Ankle mobility is a lot like your car jack.  You never think about it until you need it.  And when you need it, you really wish you had it.  Before I started CrossFit and I had no clue that there was such a thing as ankle mobility (or any kind of mobility).  I thought being stiff and immobile was the trade-off you made to have muscles.  Then I tried squatting a PVC pipe and fell on my butt.  Embarrassed, I thought not being able to overhead squat was due to poor technique, not poor mobility.  Soon I realized that my ankles (and shoulders, and t-spine) were holding me back.  Fast forward a few years and many mobilizations and I can now competently squat.  I still have lots of work to do and these tips from Shane Farmer of Darkhorse Rowing will be in my curriculum for the next while.

Ankle Mobility

Training Tips/Techniques

Strict pull ups are one movement that everyone has as a goal at some point in their CrossFit career.  And then once you have one, it’s like tattoos, you need more.  And for good reason.  The more strict pull ups you have, the more kipping you’ll have.  The more strict pull ups you have, the more muscle ups you’ll have.  The more strict pull ups you have, the more money you’ll have.  Ok fine.  I made that last one up, but pull ups are a great test of upper body strength and are used as barriers to entry across many professions.  The problem with strict pull ups is that you can’t finesse them, you have to work at them.  And work at them hard!  The program at the link below will get you results, but it’s not for the faint of heart.  It requires dedication, consistency and some tolerance for pain.  And it will work if you don’t have your first strict pull up yet.  Just substitute assisted pull ups or ring rows for strict and watch your numbers grow.  So if you’re serious about seeing gains in that upper body pulling, then dive right in.

The Fighter Pull Up Program

Training Tips/Techniques

Percussion massagers are the the new hot toy in the recovery market and especially in CrossFit circles.  Before that, it was muscle stim devices like the Power Dot and Compex. Don’t get me wrong.  They’re all great, have a place in recovery and I’ve got them permanently on my Christmas list, but since we live in the real world, most of us will have to make a choice.  And this isn’t a bad one.  It’s a clean and sexy looking machine with multiple speeds, a fancy carrying case and it’s quiet.  You could always go the DIY route and outfit a cordless jigsaw with a massage bit, but it definitely wouldn’t have the WOW factor or professionalism of the Hyper Ice HyperVolt.

Hyper Ice HyperVolt

Like what you see here and want to find out more about fitness and health?  Click the No Sweat Intro button below to schedule a chat!

No Sweat Intro

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Happy to help.

If you want any information about All Level CrossFit or anything health and nutrition related, please drop me a line john@alllevel.ca or come on by to
1821 Provincial Ave, Windsor ON
N8W 5V7