CROSSFIT

What is Crossfit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

We also publish the CrossFit Journal, designed to support the CrossFit community detailing the theory, techniques, and practice d by our coaches in our gym, in essence bringing your garage or gym into ours, making you a part of the CrossFit family.

We offer seminars, trainer certifications, and training and regularly provide consultation services to athletic teams, coaches, and police and military agencies throughout the free world.

Compliments of http://www.crossfit.com/

Go Get'em!!!

Eat like a Kenyan...run like a Kenyan...maybe not...

Is Extreme Low-Fat Eating the Key to High Performance?

Research strongly suggests otherwise

A 2004 study of elite Kenyan men during an intensive week-long training block found very low-fat diet patterns. In fact, their diet was documented to get just 13.4% of its calories from fat. (According to the USDA 2005 estimates, the average American eats nearly 2.5 times as much fat as the Kenyan runners who were studied.) The Kenyan study also found the men burned at least 600 more calories per day than they took in.

The Kenyan diet investigated was that of men. It’s a demonstration that a certain group of males can still achieve high levels of performance on very low-fat and low-energy diets, at least for a short time. (Again, the study tracked their diets for only a week and during an intensive training camp.) It’s likely, however, that the opposite holds true in other runners, especially women.

Research produced at the University of Buffalo concluded that both male and female runners may have inadequate total calorie intake when eating a low-fat diet. It’s harder to meet high calorie requirements when dining on only low-fat options. For example, consider the Kenyan staple food ugali, which is a cornmeal paste (or more prosaically, glop)(see photo below). It would take five packages of Trader Joe’s polenta to make up a 3,500-calorie runner’s diet. That’s a lot of polenta!

This study found essential fatty acids and minerals like zinc to be low in these runners. When overall energy intake is inadequate you run the risk of deficiencies. It also opens the window for increases in circulating stress hormones that can impair immune function.

In a different study from the University of Buffalo, researchers found an association between low fat consumption in female runners and an increased risk of injury. The most common injuries were stress fractures, tendinitis, and iliotibial band troubles. The injured runners consumed both less overall fat and a lower percentage of total calories from fat than the less-injured runners in the study. There were also deficiencies in the fat-soluble vitamins K and E, which makes sense because fat is required to absorb these vitamins.

The study concluded that female runners consuming a low-fat diet are 2.5 times more likely to get injured; the study authors suggested considering consuming a diet consisting of 36% fat to avoid injury. That’s quite the opposite of the Kenyan diet.

Irregular menstrual function in females has long been associated with energy deficient and low-fat diets. A study last year found that such women also have a low serum vitamin E level. This low level leaves them more vulnerable to hemolysis, the abnormal breakdown of red blood cells, which could contribute to anemia in runners.

There are multiple studies showing a relationship between very low-fat diets and an inadequate total calorie intake, menstrual dysfunction, stress fractures, deficiencies and so forth. Yet the Kenyans studied somehow manage to maintain a state of homeostasis on the low fat diet. Is such a diet more gender-specific; does the female runner have greater physiologic demand? Or is it simply another example of how no two runners are the same? Factors like genetics and environment likely contribute to the Kenyans’ ability to withstand high performance demands on the low-fat and low-energy diet.

Are You a Calorie Cruncher?

Striving for 1,800 calories per day when every equation you calculate estimates calories at double that means you’re trying to train in a negative energy state. This sets you up for injuries, deficiencies, sickness, and substandard training. If you recognize you’re battling some of these issues, it’s time to bump up your calorie intake.

Do you remove the fat from just about everything you eat? Too much fat carries its downfalls, of course, but an appropriate amount of healthy fat is necessary. That 3,500-calorie diet of polenta could use a healthy 70 grams (20%) of fat. That may sound like a lot of fat, but 3,500 is also a lot of calories. A female runner struggling to maintain normal menstrual function might find a boost in dietary fat supports a normal cycle. That means a low-fat cereal might need to be prepared with 2% or even whole milk instead of nonfat; that a sandwich or salad could be topped with avocado; and that a nut-rich trail mix might be a good snack option.

There has to be balance in diet to have performance gains. Just because an extremely low-fat diet works for one segment of the running population doesn’t mean it works for all. Match your training with your diet, tune into physical signs of inadequacies, and find your nutritional balance.

Compliments of: http://runningtimes.com/Article.aspx?ArticleID=19119

Go Get'em!!!

Run for life...

MUSKEGON, Mich. — In 30 years, it's never been too cold for Matt Savage to run.

Or too hot.

Or too wet.

Or even too dark.

Savage has run at least five miles every single day since Sept. 1, 1979 — including Jan. 3, 1997, the day he married Betty Savage, and every day on the cruise ship during their honeymoon.

"At this point, I'm addicted," Savage said. "I hope to run into my 90s. My grandfather was my size and lived to 102 and was still walking around his orchard down south."

There's not an ounce of fat visible anywhere on Savage's trim, chiseled 5-8 frame. Savage, who turned 59 on Feb. 13, still sports a 28-inch waistline and tips the scales at 138 pounds.

Savage won't eat bread (except garlic bread the day before a marathon), but downs a half-dozen regular colas daily — a legacy from his 26-year career as a sales manager for a soft drink company.

Although he's meticulously recorded every last mile he's run, he's never bothered to total them all up.

"I have a running log for every day of every year. I run, then I have dinner and sit down and write in my book: How I felt, who I ran with — the basic things. And anything significant that happens in my life. It's kind of like a diary."

According to the U.S. Running Streak Association, the longest current running streak is more than 41 years by Mark Covert, 58, of Lancaster, Calif. Covert's streak began July 23, 1968.

If certified, Savage's streak would rank him 41st on the USRSA's active list.

Figuring a minimum daily run of 5 miles, plus one long run of, say, 20 miles every week, and Savage has covered, at the very least, 78,000 miles in the past three decades. That's more than three times around the Earth, if you're looking for a comparison.

His actual total is probably closer to 100,000 miles — 20,000 miles short of halfway to the moon.

Savage has routinely run 30 miles a day and has logged countless 100-mile weeks.

He runs because he likes it. It's that simple. He likes the way it makes him feel. He runs because he likes the way it makes him look.

"I thoroughly enjoy running. I just enjoy doing it," Savage said, adding with a chuckle, "I don't like the part when I'm running. I like the part when I'm done."

There's never been a day he hasn't wanted to run.

"Some days I'm tired, but I never don't want to do it. I think about the days I've really been tired and it's not so bad," Savage said.

Savage was born in Flint but grew up in Huntsville, Ala. He returned to Michigan to attend community college in Flint and remained in the area after graduating from the University of Michigan. He's lived in the Muskegon area since 1997.

Savage's streak began long after his career as a quarter-miler at the University of Michigan ended. His 400-meter times at U-M were in the 46-second range.

"I never ran anything longer than the 400 until I was 33," Savage said. "Paul Griffin, my coach at Flint Community College, told me I wasn't fast enough for the 400 and wanted me to move up to the 800, but I wouldn't do it. I told him, 'If I have trouble getting around the track once, how am I going to do it twice?'"

The one time Griffin persuaded Savage to run more than once around the track, Savage ran an eye-popping 4:20 mile.

"I was too tired afterward, so I told him, 'I'm still not going to run the 800,'" Savage said.

Years later, at a weekly masters track meet in Bay City, Savage finally tried the 800, ripping off a 1:50. Denmark's Wilson Kipketer holds the current world record of 1:41.11.

In the late-1980s, Savage finished the Boston Marathon in 2:29.

"It was hot, hot, hot — 90 degrees. But I handle the heat pretty good," Savage said. "Everyone was falling apart, but I just cruised through that last part and finished in the top 100."

Although he claims he's no longer competitive, Savage averages 7 1/2-minute miles in training runs.

Other than some minor knee pain four years ago, Savage said he's never suffered any injuries serious enough to threaten his streak.

"I've never been sick," Savage said. "I've had colds, but I've never missed a day of work."

Or a run.

For any reason.

DAVE LeMIEUX,The Muskegon Chronicle

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