Teen Crossfit Competition

Special Announcement - We are excited to host our first Teen Division Challenge for the NLI - Warrior Soul II competition on October 12, 2012. We have 20 spots open for High School athletes. The competition is two hours and has three WODS 1.Strength Bias 2. Obstacle Skills Challenge 3. MetCon. This inaugural event will be free. Please contact me at jaycock@me.com for more details on how to get you athlete on board.

PirateWOD September 5, 2012

Aliso Niguel High School @ 4 PM
Classes free to teenagers all September.

1. Buy In - Double Under Tabata
Rx - Single Leg (total reps)
2. SWOD
A. KB Walking Lunge 3x10e
B. Pirate Get Up 3x2e
C. 3 Point Plank Rows 3x5e
3. MetCon -
A. Goblet Squat x 10
B. Handstand Walk x 10 steps
C. Split Squat Jumps x 5e
D. KB Flips x 5e
4. CA$H Out
Max Unbroken T2B
Max Unbroken DU (3 attempts)

If it Looks Good it Is Good

Technique versus Load. If your overhead squats look good at 95 pounds and then you move up to 135 pounds and it no longer looks good we're dealing with a load issue not an issue with technique. The challenge becomes when we're given a work out for a set duration of time using a particular load. If you're not using the right load technique will suffer and injuries may occur. So remember lighten your load, increase your speed because if it looks good it is good.

Pirate Games - TeenCrossFit Competition Series

Pirate Games

We are excited to announce the start of the Pirate Games - Teen Crossfit Competition Series. This competition series is designed with the young athlete in mind.  A three event challenge based on the most common CrossFit exercises performed in a fun, creative, challenging and inclusive environment.
What movements can we expect?

• Pull Ups
• Push Ups
• Sit Ups
• Kettlebell Swings
• Clean & Jerk
• Running
• Double Unders
• Box Jumps
• Burpees
• Air Squats
• Wall Balls
• Deadlift

What is the format?
The 2 hour competition has three tiers.

1. Strength Bias
2. Obstacle Course Skills Challenge
3. MetCon

How will The movements be judged?
The design is intended to test the basic Crossfit movements while meeting the standards of technique and safety to challenge the athletes in a competitive environment.  

Is it open to all levels?
YES!  The Pirate Games are set up as a starting point to get comfortable with competitions. We are looking to build an INLUSIVE culture of fitness and fun. We have set up the competition for Rx'ed and / or scaled movements. If you are still improving on  pull ups you may do the jumping style. Box height and weights can also be modified and judged as such.

Who is allowed to Compete?
The Pirate Games are designed for boys and girls from 8th - 12th grade.

Will WODS be announced ahead of time?
Yes the Strength and MetCon WODS will be announced well ahead of time but the Obstacle Course Challenge will remain a secret until the day of the competition.

What is the Competition Schedule?
We will run 6 events in 2012-13.  Competitions will be held at Ruination Crossfit in Laguna Niguel on Saturdays every other month starting in September.

Headed Off To China

In just a few hours I will be hopping a plane with colleagues to Beijing, China for a month. The opportunity to work with athletes from another country for a month looks to be as challenging as it is compelling. En route with me is long time friend and coach Rett Larson, as well as staff from Athletes' Performance AZ - Director of Performance John Stemmerman, and Director of Physical Therapy Sue Falsone. The trip from Boston came with an unexpected 24 hour layover in Huntington Beach, CA,

I can be contacted at the following

Email - jaycock@me.com

Cell - 714-350-5704 I can receive text but not send back. Hit me up to say hello. My voicemail will be turned off

Facebook??

Whole 30 paleo Challenge - Week # 1

After completing seven days of the Whole 30 Paleo Challenge (perfect eating for one month) I can say my motivation to stay on track has improved. Once a goal is set and you start making progress it helps when progress comes quickley. As my colleague Victor Hall reminds me "Success breeds motivation". Victor is my model for success. After transforming himself from 180 lbs and +20% body fat down to a 155 lbs. and 7% body fat using these methods of clean eating, carb restriction, and exercise how could I not follow. Here are my numbers for the week.

• Start weight 8/1 - 186 lbs.
• End weight 8/6 - 179 lbs.
• Start Body Fat 8/1 - 17.2%
• End Body Fat 8/6 - 16.2%
• Ave Calories - 1684 kcal
• Ave Protein - 122 grams
• Ave Fat - 112 grams
• Ave Carbs - 46 grams

Being that it was week #1 i am still playing with my numbers. I started out with my calories very low and let them creep up over the week as my body dictated. I would like to bring my protein up while keeping my carbs between 50-75 grams. My appetite is increasing with the addition of cardio. I am using an unweighed and unmeasured approach for the most part. But I do track my calories so I can see where I am at by days end using Daily Burn . Additionally I track my weight daily as part of Pirate Project 3.0 even though the Whole 30 says not to. I will be adding my Strength / Fitness/ Skills Training to the blog in a future post. Here is a peek at what I am gunning for.

The 3 Month Goal - October 30th

Body Fat - Sub 10%

Body Weight - ??? This is a mystery. Somewhere between 170- 180 lbs.

Strength

• Deadlift 400 lbs.
• Clean and Jerk - 200 lbs

Fitness

• 5K Run - 25 minutes
• 5K Row - 19 minutes
• 10K Row - 45 minutes

Skill

• Handstand Push Ups - 5
• Muscle Ups - 10

Train Fun!

Going All In - The Whole 30 Perfect Paleo Challenge

We Pirates are at it again. After the past four months of experimenting with some Paleo protocols I feel I have the last few pieces to implement for best results. For the next 30 days we are attempting the Whole 30. Eating only whole, non processed foods while excluding all dairy, legumes, and grains. This is a "reset" to get things in order for a 3 month performance challenge. I need to lose fat to gain muscle. Goal is 10% body fat. Additionally my joints simply feel better on a carb restricted, high fat, high protein diet. Not to mention my ADHD brain. More on that in another post. This week is baseline testing and getting my food dialed in. Here is a peek at my proposed nutrition for week 1.

• Protein - 175 grams /700 kcals
• Carbohydrate - 50-75 grams / 200 - 300 kcals
• Fat - 75 grams / 675 kcals
• Total calories approximately 1700.

Based on the research, personal experimenting, and reading from the following authors we are ready to give this a go.

Loren Cordaine - Paleo Diet For Athletes

Robb Wolf - The Paleo Solution

Mark Sisson - primal Blueprint

Gary Taubes - Why We Get Fat

Barry Sears - The Zone

John Berardi - Articles from his website

The only difference between this month and the following 2 months will be a weekly cheat meal / day. It has been my personal experience that if I run my diet at 90% compliance all goes well. At 89% compliance or below the wheels fall off the bus. Go figure. I have learned this lesson the hard way in many aspects of life. It is impossible to be perfect but if you are serious and want to do this or anything well you better go all in. I am not opposed to keeping balance but it doesn't seem to work well for me. Ha.

Again this is a personal experiment. I will likely be adjusting the protocol every two weeks as I check my results and look to improve on my findings.

Train Fun!

Joshua