Monthly Archives: March 2014
Let me start by saying that this is not an article bashing crossfit. If you want one of those there are plenty online for you to find. I love crossfit. I do crossfit. I think crossfit has upped the game for the average Joe who wants to bring his or her fitness to the next level. No other fitness movement has gotten so many people to train with high intensity like crossfit.
This article is about training for a sport and why you need a qualified strength and conditioning specialist. Crossfit sells Constantly varied, high intensity, functional movements. Those are great attributes for your average person who wants to get into the best shape of their life. I can honestly say that since I started crossfit I am stronger than I have ever been.
My point is that crossfit is not for athletes. People who do crossfit do crossfit to get better at crossfit. Crossfit will even tell you that it is not a workout but a sport itself.
When you are training for a sport you have to consider things like metabolic conditioning. Would a golfer really benefit from crossfit? The workouts would be too high intense while risking injury so the risk vs reward just would not be there. Another thing that you need to consider when training for a sport is when your season is. A qualified CSCS will emphasis the proper phases of training so that you peak going into your season. Typically there will be a strength – endurance phase, a strength phase, a power phase, and a tapering period. Crossfit kind of throws all of those phases into all of their workouts. If you do 4 crossfit style workouts then you probably will develop all of those aspects in a short amount of time. The last thing that you need to consider is which exercises are contraindicated. Every athlete is different and every sport is different and every position within that sport is different. Without considering the individual you can’t program properly for him or her. Crossfit creates programs for the masses. Don’t get me wrong, thee are quality coaches within crossfit that can help you scale down but at the end of the day you are doing the same workout as everyone else that day. Rule number one of being a strength coach is keep your players on the field. Because of that the industry has shifted towards injury prevention with screening like FMS and corrective exercises to alleviate imbalances and asymmetries. The last thing a strength coach will consider is the player’s sport. A baseball players because of the overhead throwing will have a vastly different workout program than a lets say a football linemen.
In the end training is supposed to help you perform on the field. The field is not in the gym. As it said it last month’s Men’s Health, “big biceps don’t mean better trainer.” Go to NSCA.com to find a trainer near you. Then when your playing days are over join crossfit and maybe I’ll see you at next year’s open!
Got this question from a reader and thought I’d make the answer a post.
Q- “When you are in the strength phase for a specific sport that doesn’t require you to be brutally strong(basketball, baseball,tennis) would you train to be as strong as possible(how they do in football) or would you still stay fundamentally sound?”
A- The reason I wanted to answer this as a separate post is that I think we can address a couple of strength and conditioning misconceptions in one post.
If we read above, the first assumption/ question is should you train to be strong in sports that might not appear to require maximum strength. The answer to that would be a resounding yes. The bigger question relates to the question we pose frequently in seminars, “How strong is strong?”, or “what defines strong”?
All athletes should train to be as strong as possible, period. There…
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Here are my top 100 Diet and Nutrition Tips. Some are thing you should never eat like fried foods and bagels. Some are my top supplements for a healthy lifestyle like fish oil. Some are things you should add to your diet like spicy foods and sweet potatoes. Some are just general tips for weight maintenance and metabolism like get 8 hours of sleep a night. How many of my top 100 do you currently follow? Let me know in the comments.
Many women yearn for a fitter, slimmer or more toned body — and some seem to achieve it effortlessly. Below you’ll find some easy ways to reach your goals.
Get the Body You Want
In the words of Mireille Guiliano, author ofFrench Women Don’t Get Fat, “Everything is a matter of balance.” In other words, getting in great shape doesn’t mean you can never eat your favorite dessert again. It just means you can’t have it every day. What’s more, getting fit doesn’t have to be difficult, painful, or expensive. In fact, the most effective diet and exercise strategies will fit seamlessly into…
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The one thing that people ask me the most is what I eat. The last time I wrote a post about what I eat was over a year ago. I often will look for ways to improve my diet or make small changes to hopefully create some big results. In the past year I quit drinking Diet Coke completely and I have adopted a “eat real food” mentality with my diet. In my last post. Things I Eat, I spoke about how I really monitor my diet during the week and then on the weekends I let go a little bit. I still do that. Before you all think that I am crazy I am a man of habits and almost every Saturday morning you can find me at the Swiss Chalet in Morristown having coffee and donuts before I go for my run. I also have dessert with Saturday dinner most weeks. However, monday-friday I adhere to a strict calorie allotment and then Saturday is a cheat day and often Sunday Dinner is a cheat meal as well. I try to eat for fuel 80% of the time and eat for enjoyment 20% of the time. That being said I never eat anything that I don’t like. I look forward to eating and I really enjoy everything I eat but I save the things like sweets for my cheat days. One of the differences between what I eat now and what I ate then is my focus on eating real foods. Nothing from a box or a bag. Basically my motto is if it has a label it is a product and not a food. In that previous blog I listed things like frozen meals, fast food items such as Dunkin Donuts egg white sandwiches, chips and salsa, greek yogurt, and many other things that I no longer eat. My old mind set was that as long as I stay under my calories the food doesn’t matter. Now, I don’t think of food as a diet but as fuel for my lifestyle. I work out quite a bit and without proper nutrition that would not be possible. The other switch that I have made is my protein requirements. My goal is one gram of protein per pound of body weight per day. When I wrote that last article protein wasn’t really a concern. Since I ran the NYC Marathon in November I have cut down on the running quite a bit and been focused more on CrossFit. I still run on the weekends but primarily focus on speed and hill work rather than distance. Nutrition is about abundance and not deprivation. In order to fuel my current workout style the protein is a major concern as well as good carbohydrate options around my workouts. Things that I have cut out of my diet completely (Monday through Friday) are cheese, milk, soda, bread, pasta, rice, potatoes, and anything processed. Because of my extremely busy schedule and time constraints I do buy frozen vegetables and pre-cooked proteins but I make sure to read the labels. Frozen spinach needs to have one ingredient only. Spinach! Not all of them do. There are a few items I will also buy in jars and boxes but I have a 5 ingredient rule. If it has more than 5 ingredients I don’t buy it. Another rule that I have is that I use spices to flavor food and not sauces. Sauces have excess calories and are often heavy cream or flour based. StoneWall Kitchen has a great Salsa Verde that I use a lot on all types of meats. It has only 4 ingredients which is a much better option than Tostitos salsa. Basically it is tomatoes, peppers, and cilantro pureed. Just how you would make fresh salsa at home. I buy Organic produce whenever I can and I am not afraid of fat. For those of you who follow me on Twitter (JoeLopez55) you know that I often write about how sugar is the enemy when it comes to diet and health and not fat. The worst thing for dietary fat is that it is called fat and people associate it with body fat. I eat butter and eggs every day and steak and avocados once a week. When I make vegetables I often cook them in bacon fat or use butter to flavor them. My macronutrient goals are 40% fats, 35% carbohydrates, and 25% protein. I am up 10 pounds since I ran the marathon on November 3rd but my body fat percentage has stayed the same. I want to lost about 3 percent body fat so I am in the process of making another adjustment and experimenting with some other diet changes but more on that another day.
Here is a sample day of eating for me:
5 eggs, 3 cups Kale, 3 slices Bacon, One Sweet Potato, 2 pats Butter, Double Espresso, Stevia
Protein Coffee courtesy of Sparta Nutrition Store.
Grilled Salmon no skin 8 oz, Salsa Verde, 1 cup of Spinach, 1 cup of pureed Winter Squash, 2 pats Butter, Double Espresso, Stevia
Homemade Chia Bar, Protein Shake 2 scoops Optimum Nutrition, 1 Orange.
Carbohydrates 175 grams
Fat 98 grams
Protein 189 Grams
Fiber 42 grams
Sugar 59 grams