Written by Georgia Smith

What makes people refer to CrossFit as a ‘cult’, and why do box members around the world describe themselves as ‘addicted’? We drink the CrossFit Kool-Aid with good reason; there are a number of qualities that make CrossFit different (and better!) than other workout programs.

The community

Next to the intense workouts, it is the strong communities that exist within CrossFit boxes and the affinity that we feel for our fellow CrossFitters around the globe for which Crossfit is best known. It is the gym where everyone knows your name. Social events are commonplace, and many friendships blossom among the barbells, chalk and sweat. Suffering alongside good mates, with the support of a coach who truly cares, somehow manages to make the hard work fun!

The variety

The broad scope of movements and time domains of CrossFit workouts make for incredibly well rounded athletes. In a CrossFit gym, you are a gymnast, weightlifter and endurance athlete, with the ability to both sprint powerfully, and pace effectively. Don’t expect to be a specialist in any one thing, but do expect to improve on all physical characteristics and to greatly improve your general health and fitness, so that you can crush life outside the gym. The other benefit of the variety is that even after 10 years, you won’t get bored! There is always a new movement to master and a new physical challenge to surmount, which keeps members committed in the long-term.

Performance first, aesthetics follows

One of the most powerful aspects of CrossFit is the emphasis on performance. Most walk in to the gym with the goals of losing a few lbs and looking better naked. Very quickly, focus on these aesthetic goals is superseded by a newfound love of movement and performance. Members keep coming back because they start to see value in what their bodies can do, not just what they look like. Sure, better body composition is a welcome by product of hard work and consistency, but squat PRs and achieving a muscle-up are way more exciting than abs!

The authenticity

There are no shortcuts or super secret squirrel programs in a CrossFit gym, and we won’t promise you the perfect beach body in 60 days. CrossFit doesn’t buy in to the ‘get results quick’ BS that 99% of the fitness industry is selling. Dedication and consistency over months and years are the only things that will get you there. At times it will suck and you will want to quit. What CrossFit does promise is remarkable results and long-term sustainability, so long as you are prepared to put in the hard work.

Measurable progress

Regular tests of work capacity across a broad range of time and modal domains highlight what areas really need development. There is no hiding your weaknesses in a CrossFit gym, and by quantifying and tracking fitness metrics, you have access to valuable data that can help you and your coach come up with a plan to address your deficits. Rather than just chugging along and hoping for the best, you will truly know whether or not you are making progress, so that you can make adjustments accordingly.

The fitness industry is ever changing, and workout fads will come and go. CrossFit will continue to evolve and improve, but it is here to stay. These few features are some of the reasons that CrossFit continues to turn high-school kids, stay-at-home moms and professionals alike into dedicated fitness enthusiasts.

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1. Age and Occupation?

Age=47. Owner of MobileIT – IT Consulting firm

2. How long have you been doing CrossFit? 

2.5 years

3. Why do you CrossFit?

I enjoy the physical and mental challenges that the CrossFit programming offers. I am type “A” personality and need to challenge my body constantly. This really helps me start out my day properly.

4. What is your favorite movement? 

I really don’t have a favorite movement but any barbell or dumbbell combination in the WODs is where I am most comfortable. I think this is because I used to competitively powerlift for about 4 years when I was in my mid-thirties.

5. What is your least favorite movement?

I would have to say DU’s. (I can just see David Smith laughing….) Although I am slowly progressing to about 10 unbroken..YAY!!

6. Do you follow a particular diet to fuel your training? Favorite foods?

I have always made sure my diet is well balanced but since starting CrossFit, I particularly try to consume my bodyweight in protein, consume good fats, like avocadoes, complex carbs like dark green vegetables, stay away from any processed foods, sugars etc.. I guess it’s a form of Paleo.

7. What are your short-term goals? 

Master DU’s and work on endurance.

8. What are your long-term goals?

I would like to qualify for the masters division CrossFit games within the next 3 years.

9. What is your biggest achievement at CFB?

Ring Muscle Up

10. If there was a WOD named after you, what would it be?

Special K-(As many rounds as possible in 30 min)

30 Burpee Buy-in

10-Bench Press (body weight)

15-Deadlift (RX 275/135, ladies 95/65)

12-Push Jerk (RX 155/135, ladies 95/65)

9- PW Cleans (RX 155/135, ladies 95/65)

9-Renegade rows (RX 50/35, ladies 15/20)

25-PU (scaled knees)

30-Air squats

40-T2B (scaled T2Elbows)

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Written by Georgia Smith

This weekend we are hosting the Festivus Games 2017 team competition. We run these events a couple of times a year, and they are always a great opportunity for newer athletes to try their hand at competing.

We train mindfully every day using CrossFit methodology for health and longevity, and to crush life outside the gym, not to compete to be the best at fitness. By now, most people recognize that CrossFit for the general population is VERY different to CrossFit as a sport. CrossFit Games athletes train primarily for performance, not for health. That said, I want to share with you some of the reasons why signing up for a smaller competition can be a great experience for everybody.

To Set Yourself a Goal

A competition can be a great goal to motivate you to commit to a training schedule and nutrition. If you find yourself skipping workouts, signing up for a competition can be an effective way to hold yourself accountable. For most people, working out just to live life and be healthy is the ultimate goal. However, if you find it hard to focus on the long-term, then competitions can be great short-term goals to help you keep consistent. They can also help you take your training to the next level, by forcing you to work on higher skill movements that you might otherwise neglect.

To be Humbled

It is great to step outside of your own box and survey the wider playing field. Competitions provide an opportunity to watch and compete with other athletes that may have different strengths to your normal workout buddies. Especially if you are new to CrossFit, it is incredibly inspiring to watch others push themselves to their limits and to develop a greater understanding of the sport. Rather than being intimidated by the talent that competitions attract, appreciate the dedication and skill that other athletes possess. 

To Inspire Yourself

As well as an opportunity to be inspired by others, competitions are a chance for you to inspire yourself. When the adrenaline is pumping and the crowd is cheering, you will probably surprise yourself with what you are able to achieve. It feels pretty awesome to ‘go to battle’ while your friends stand on the sidelines screaming for you and celebrating your efforts. It doesn’t matter where you place, and whether you podium or not, knowing that you gave something your all feels pretty damn great.

To Compete as an Adult

As adults, many of us have forgotten the thrill of racing our friends to the end of the street, or having handstand hold competitions in the pool with our siblings. With high school sports a distant memory, the risk of failure and low self-esteem prevent many adults from competing. CrossFit competitions provide the opportunity to compete again, in a supportive environment. The pre-WOD nerves and the subsequent adrenaline rush will leave you feeling exhilarated. There’s risk in competition, but that’s what makes it so much fun.

To Spend the Day with People who Love CrossFit

If you’re anything like me, you love to talk about CrossFit. Well, unfortunately not everyone appreciates that. If you go to a CrossFit competition, you’re going to be surrounded by a ton of people who love what you love. Together, you can analyze every workout and talk strategy, share foam rolling tips, bond over healthy snacks and what kind of protein you take, and discuss the merits of Nanos versus Metcons. And no one will tell you to stop talking about CrossFit. Sounds like heaven, right?

 To Look Badass on Facebook

Your non-CrossFit friends will be impressed by the pictures of you hanging off rings and throwing weight over your head with a super intense expression on your face. Or they’ll roll their eyes.

Done mindfully, competing can be an incredibly positive and safe experience. So long as you check your ego, recognize your limits and remember your primary goals (health, longevity and having fun, not winning by any means!), everyone can benefit from a little friendly competition. Good luck to all our athletes competing this weekend, we are proud of you and can’t wait to watch you crush it!

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Recipe by Georgia Smith

I celebrated the start of fall by meal prepping this spicy squash soup for easy, reheatable midweek dinners. Top with a couple of runny fried eggs for extra protein and enjoy this healthy and comforting meal!

Ingredients

• 4lb butternut squash, peeled and chopped into cubes
• 8 cups organic chicken broth
• 1lb chopped leeks (frozen from Trader Joe’s)
• 1 large yellow onion, chopped
• 1 tbsp garlic, minced
• 4 small red chilis, finely chopped
• 1 container Thai Kitchen red curry paste
• 1 400ml can organic coconut cream (TJs)
• 1 tbsp olive oil
• 1 bag organic tuscan kale (TJs)
• Salt and pepper, to season

Method

1. Add olive oil, onion, chili, garlic and leeks to a large pot. Sauté over medium heat until fragrant and starting to brown. Stir in red curry paste and cook for another minute.
2. Add broth and squash to the pot. Season with salt and pepper. Cover with a lid and bring to a boil. Reduce heat and simmer gently until squash softens and begins to thicken the soup. I left my soup chunky, but you could use an immersion blender if you like smooth soups.
3. Mix in the coconut cream and tuscan kale and cook for another 5-10 minutes, or until kale is soft.
4. Serve immediately or refrigerate and reheat throughout the week.

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Written by Georgia Smith

In skill acquisition, there are four psychological states that must be progressed through in the pursuit of mastery; unconscious incompetence, conscious incompetence, conscious competence and unconscious competence. Recognizing where you fall on the spectrum as you develop new skills in the gym can streamline the learning process and help you understand common frustrations that you may be experiencing.

Unconscious Incompetence

We all start here, blissfully unaware of the extent of our limitations. Acknowledging your incompetence and understanding the value of learning a skill is the first step. If you are not aware of your inabilities then you cannot progress, so it is essential to honestly evaluate what you are starting with. It is normal to feel overwhelmed and nervous when you first walk into a CrossFit gym. You will be confused by the movements and feel as if the people around you are talking in a different language. To progress from this beginner stage to the next you must accept that challenge that lies ahead and be ready to ask questions, be open minded and learn!

Conscious Incompetence

Once you’ve acknowledged your deficits, you can begin to learn a skill. In conscious incompetence, the value of a skill is appreciated and there is a commitment to learn and practice it. Mistakes are integral to the learning process, and success may come quickly, or it may involve hours and hours of practice, depending on the difficulty of the skill and the limits of the athlete. Dedication is essential to progress to the next stage. It might be tedious, but the hundreds of reps of snatch drills on the PVC pipe, and the 10 minutes spent tripping over double unders every day will eventually pay off!

Conscious Competence

Now, a skill can be executed reliably, but not without a great deal of concentration. Although it can be performed without assistance, it is not yet second nature. To become instinctual, skills must be fine-tuned and an athlete must strive to understand the intricacies. Focused, regular practice will be the ticket to progressing to the last stage. At this point, you may be able to pretty reliably perform double unders when you’re fresh, but they deteriorate quickly with the onset fatigue and a high heart rate. As a member asked me yesterday, “how the hell am I supposed to count my double under reps in a workout? It’s taking all my focus not to trip!” The answer is more practice, with the introduction of increasing intensity as your confidence builds.

Unconscious Competence

Congratulations, the skill has been practiced so many times that it is now second nature! An athlete may be able to teach the skill to others, although because it is instinctual it may be difficult to describe. Little to no concentration is required, and it can even be done while multi-tasking. However, do not take unconscious competence for granted. It is important to keep up frequent practice to maintain this level of skill and to avoid complacency. In a sport like CrossFit, the quality of competitors is constantly rising, so it is essential to keep fine-tuning and improving efficiency of skills such as pull-ups, handstands and snatches. Skills must be practiced at varying levels of intensity, and in different combinations, so that no stone is left unturned in the pursuit of mastery.

The four stages of competence model is perfect to apply to skill acquisition in a CrossFit gym. Be honest with yourself and acknowledge your level of competence so that you can properly address your deficits and effectively practice new skills. Happy training!

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Written by Georgia Smith

I have just returned from a 3-week road trip around the beautiful states of Colorado and New Mexico. It felt wonderful to get outside the gym and be active in the great outdoors, but time and time again I found myself thinking, ‘thank you CrossFit!’ Without the physical capabilities that I have developed with CrossFit, many of the incredible things I experienced would have been arduous or impossible.

I am no serious hiker, or even particularly outdoorsy, but I was able to enjoy a number of hikes ranging from easy to strenuous, (including my first 14er!). The strength and endurance earned from my regular training meant that walking all day, jumping and pulling myself over obstacles, climbing and just generally pushing through discomfort was no big deal. Regularly lifting sandbags and barbells meant hauling around heavy suitcases was a piece of cake. Watching most others struggle with what I can take for granted was eye-opening and affirmed that this silly fitness thing has real life benefits!

It is easy to get absorbed in the numbers, the times and the weights, when you spend every day in the gym. Applying my fitness to the real world was a great reminder of the bigger picture. I am not a competitive athlete, and while I value performance along with health, the number one goal is to live an active and adventurous life! I never want to miss a beautiful sunset, be unable to climb boulders to explore a hidden cave, or not make it to the summit because my fitness limits me. So I return to the gym ready to squat, push, pull and sweat with enthusiasm to prepare for my next adventure, or whatever physical challenge life throws at me.

I also return feeling grateful for the benefits that a consistent and nutritious approach to diet affords me. I happily enjoyed plenty of good wine, cheese, some epic burgers and more than a few ice-creams, knowing that on my return I would be straight back to my regular good habits with no long-term consequences.

There was one challenge I was not prepared for though, and that was hours spent sitting in the car! I am used to muscle fatigue and post-workout soreness, but this was a totally different and unwelcome kind of pain. Achy hips and a sore lower back from being crammed in the back seat left me dying to stretch and move. I am thankful that my number one hobby and my day job are active, because being sedentary sucks!

Thank you CrossFit for helping me suck the marrow out of my vacation. Being physically and mentally prepared to take on new challenges is a truly wonderful gift!

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1. Age and Occupation?  

36 years old and I am an IT Senior Solutions Analyst.

2. How long have you been doing CrossFit? 

It’ll be 3 years in February.

3. Why do you CrossFit?

To be healthy, strong and to challenge myself.

4. What is your favorite movement? 

100% Deadlifts.

5. What is your least favorite movement?

Hanging Snatch.

6. Do you follow a particular diet to fuel your training? Favorite foods? 

I follow Paleo (most days) and I don’t really have a favorite food, just depends on my mood what I crave (but, is beer a food?…if so it’s that!)

7. What are your short-term goals?

To be able to do a full nose to wall handstand hold.

8. What are your long-term goals?

Strict Pull-up

9. What is your biggest achievement at CFB? 

Being able to run 1 mile without stopping and trying new things that are out of my comfort zone.

10. If there was a WOD named after you, what would it be?

For time:

Run 400

21 deadlifts

Run 200

15 deadlifts

Run 200

9 deadlifts

Run 400

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Written by Georgia Smith

The Barbell Shrugged team recently released a great podcast titled Moving Through Injury with Dan Pope and Ryan DeBell. I would highly recommend that anyone interested in deepening their CrossFit knowledge regularly listen to the Barbell Shrugged podcast, and this episode would be a great place to start.

Host Doug Larson shared an idea on scaling that has really stuck with me, and I think every single one of our members and coaches can benefit from hearing it, so listen up!

Scaling isn’t scaling, it’s optimizing.

Even if we recognise that scaling is a good thing, there is almost always still some negative connotation to the expression. I hear it in the voices of my clients when they respond to my post-WOD congratulations with “yeah, but I scaled.” There is the sense that by ‘scaling’, you are somehow detached from the essence of a workout, and that your effort has been diluted because you didn’t complete it as prescribed.

What would you think if I told you that by scaling, you are actually optimizing that workout for your individual needs and goals? That we are taking a one-size-fits-all WOD and tailoring it to you, to give you the best results possible? Sounds pretty good, right?

Here’s the thing. As much as I love group fitness, there is no way that one program can work perfectly for everyone. We all recover differently, tolerate different levels of volume and intensity, are at vastly different stages in our training history and have unique injuries and mobility restrictions. Our workout needs to reflect this, and ‘optimizing’ gives us the flexibility to take a general program and adapt it to a gym-full of individuals.

Instead of being wed to completing a workout as RX, optimize it to meet you exactly where you are, on a particular day. This may mean adjusting weights or changing movements from what is written on the whiteboard. In the end, what matters is getting fitter, stronger, faster and healthier, not the exact method that you use to get there. Your workout should serve your goals, not hinder them by beating you down or causing you injury and pain.

Discuss the intended stimulus and goal of each workout with your coach, so that they can help you adjust movements and load to get you as close to this as possible. If you suffer from knee pain on front squats, chances are there is a great alternative that will not only help you avoid injury, but will also be equally or more beneficial for increasing your leg and core strength. Is your lower back feeling super tight on deadlifts? There are plenty of other options that still train the hip hinge movement pattern of the deadlift and strengthen your posterior chain, while placing less stress on the back.

Focus less on the exercise itself, and more on what movement patterns, energy systems and muscle groups are being trained. Then, optimize your workout by making alterations that best help you train these. This shift in mindset may sound simple, but it is essential to making CrossFit sustainable and effective in the long-term.

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Recipe by Georgia Smith 

Cauliflower fried rice is one of my favorite ways to get a huge serving of veggies. I truly think this dish is as delicious as the real thing, minus the carbs and plus a ton of nutrients. This recipe makes one big bowl of rice and feeds one very hungry me, but add a little extra protein and veggies and you could split it between two.

Ingredients

• 1 bag Trader Joe’s frozen cauliflower rice, defrosted
• 2 tsp sesame oil
• 2-3 tbsp coconut aminos
• ½ tsp fish sauce
• Sprinkle of red pepper flakes (optional)
• 3 garlic cloves, finely chopped
• 4 green onions, finely chopped
• Extra veggies: Last night I used shitake mushrooms, peas and celery. Use whatever you have on hand and enjoy!
• 6oz shrimp, peeled
• 2 eggs, whisked 

Method

1. Heat 1 tsp oil in a large frypan. Add garlic, green onions, celery and mushrooms and cook for a minute, or until starting to brown.
2. Add in cauliflower rice and peas to the pan. Stir in coconut aminos and fish sauce, adjusting for taste, and cook until extra liquid has evaporated.
3. Push the rice to one side of the pan and pour in your eggs, cooking as a little omelette/scramble. Chop up the cooked eggs with your spatula and mix into the rice.
4. Place your rice in a serving bowl and return pan to heat. Heat 1 tsp of sesame oil then add in your shrimp. I like to sprinkle with red pepper flakes and give a little extra drizzle of coconut aminos. Cook shrimp for a minute or two each side, until cooked through.
5. Top your rice with your shrimp and an extra sprinkle of green onions. Drizzle with sriracha if you like it spicy and enjoy!

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Written by Georgia Smith

Overtraining – we have all been warned of the dangers of doing too much, with too little recovery time. The importance of rest and recovery is common knowledge, yet for gym junkies (myself included!), it can be difficult to take a day off. Understanding the theory behind overtraining may just help you appreciate the importance of avoiding it, so here goes!

The effects of training can be understood within the General Adaptation Syndrome theory, proposed by Hans Selye. This suggests that upon application of an external stressor (exercise), the body goes through a series of short-term responses and long-term adaptations (gains!). Repeated exposure to sub-lethal stressors will eventually lead to tolerance of this stressor. Basically, if you squat a weight that challenges you but doesn’t cripple you over a series of workouts, your body will meet the challenge by getting stronger. Weight that once felt heavy will start to feel light!

The stressor must be of an appropriate quantity in order to generate adaptation. This is the principle of overload, which refers to the application of a physical stimulus – greater than that to which the client is already accustomed – to encourage adaptation to the new stimulus after frequent exposure. We need to increase the weight we lift or the reps we do over time if we want to continue to stress and progress. You won’t continue to build muscle mass and strength if you squat 135lb forever, you’re going to have to add a little weight over days, weeks or months, depending how quickly your body adapts.

• Too little stress will cause no disruption of cellular and systemic equilibrium, so there will be no adaptation and no change in performance.
• Too much stress will cause a disruption to cellular and systemic equilibrium, but the adaptive capacity of the body will be overwhelmed and there will be a performance loss.
• Appropriate stress will cause disruption of cellular and systemic equilibrium, causing favourable responses and adaptations, and resulting in performance gains.

Performance gains do not occur during a workout, they occur when the body recovers from a workout. In fact, immediately following a workout, there is an initial drop in performance due to fatigue. Given appropriate recovery time, supercompensation will occur. This is a survival mechanism where the body reacts to a stress by improving the level it was previously functioning at, resulting in increased performance. You train to stress the body, you get tired and sore, the body goes into panic mode and boots up recovery processes to build a stronger, fitter, faster you!

This is all well and good, if recovery processes outweigh post-workout fatigue. If training and recovery are imbalanced, overload will eventually induce overtraining, rather than supercompensation. Performance will remain depressed from overload and could continue to decline if recovery processes aren’t given a chance to catch up. With overtraining comes increased risk of injury, hormonal imbalances, depressed mood, pain, poor sleep and general fatigue. If you walk into the gym feeling excessively tight, slow, sore and unmotivated, you would most likely benefit from a day off. Training in a highly fatigued state will only further exhaust the body’s ability to recover and adapt.

Smart programs quantify volume and intensity of training to control the level of stress being placed on an athlete. Yet every athlete tolerates training stress and recovers at a different rate, so it is important to take an individualized approach to planning your rest days. Age, training experience, sex, diet, sleep and genetics all effect training tolerance and recovery. Some can train the original CrossFit prescription of 3 days on, 1 day off, while others do better with 2 days on, 1 day off. As an athlete becomes more advanced and the stress becomes greater, striking a balance between training and recovery is increasingly difficult. Surprisingly often, what an athlete needs to overcome a plateau is not more work, but more rest.

Performance only progresses if we give our bodies time to react to stress, recover and make favourable adaptations. Overload is essential for progress, but only if it can be recovered from. A major shortcoming of group programs, like CrossFit, is that they cannot account for individual differences in tolerance to training and recovery. Consequently, it is highly important that you listen closely to the signals your body is sending, and take a rest day when you need it. No one knows you like you! If you are unsure about your current training schedule, please come chat with me and I will give you my 2 cents.

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