Lisa finished 142 out of 200 women in the 45-49 year old age group, worldwide, for the CrossFit Games Master Qualifier! Only 53 of the 200 were able to complete all 4 of the qualifier events….it was that challenging! This is the end of the road for Lisa regarding the 2014 CrossFit Games, but it was further than many other competitors traveled. It was a tough road, but one that a tough lady like Lisa wouldn’t have any other way! Great job Lisa!
Good luck to the competitors who advanced!
“Breathing is very important to life (obviously), yet very few of the athletes and general population clients that I see understand how to do it effectively. I can probably recall one person out of twenty people that I’ve assessed who has had an adequate breathing pattern. Now, the standards for breathing are out there, and it can be quantified via tidal volume, respiratory rate, and various laboratory equipment. However, my focus is purely on immediate performance in the gym and on the field.”—Miguel Aragoncillo, An Intellectual Approach To Movement and Dancing
“A sedentary lifestyle, even if you are already training at a high volume and intensity, will compromise metabolism and may lead to fat gain.”—Poliquin Editorial Staff, Poliquin Group
[Note: We re-post this article mainly for those individuals who are primarily motivated by optimizing body composition or to put more plainly, wanting to look “good”. We believe that training for athletic performance has the by-product of making one “look good” or at least look better by increasing lean muscle and decreasing body fat.
We re-post the above quote for the purpose of beating the message into the heads of exercisers who have trouble with the concept that training hard (and smart!) for an hour a day doesn’t entitle you to eat “whatever” and remain relatively inactive for the remaining hours.
There are several factors involved regarding body composition. Factors such as diet, exercise, genetics, sleep, time spent active/inactive, the consumption of alcohol and, for some, the taking of medication.
The optimal end of the spectrum looks like this:
*Having a nutrition plan that supports your overall health, training and ideal body composition,
*Training that enhances strength, endurance, and overall health,
*Sleep that is long enough and deep enough to support recovery,
*Remaining active throughout the day, sitting as little as possible
*Keeping the consumption of alcohol to a minimum if at all,
*Remaining as medication-free as possible,
*Keeping stress to a minimum
The least desirable end of the spectrum looks like this:
*Having a poor nutritional plan,
*No exercise or physical activity,
*Consistent lack of sleep,
*Hours a day of inactivity,
*Daily or near daily consumption of alcohol,
*Narcotics use for no legitimate reason,
*Abusing prescription medication,
*Chronic stress and anxiety
Obviously the goal is to get as close to the optimal end of the spectrum as possible. When you are not satisfied with your training results look to the “optimal” list to see what’s missing. You cannot do anything about genetics, but everything else on the list is mostly within your control. We recognize that having a “desk job” is a difficult fix, but perhaps, by being more aware of the benefit of moving, you can find ways to improve your situation.
I’d love to stay and impart wisdom, but I have to go get my 5 whole hours of sleep.–George
Workout of the Day
500 meter row
5 rounds for time of:
5 strict pull-ups
7 front squats @ 50% 1RM
Post your scores to the Whiteboard.