Ask the Coaches

Posted on July 31, 2011 by Jason

We are introducing an all new feature on our blog, “Ask the Coaches.”  This is your opportunity to ask questions to all of our coaches and see some different perspectives.  If you have questions you would like to see answered please post them to comments or e-mail them to us directly.

Dear Coaches,

I’ve been CrossFitting for a few months now and everyone is always talking about footwear…flat shoes, weightlifting, converse, those weird toe ones?  I don’t want to spend a ton of money, but I want to get better at CrossFit.  Right now I just wear my old running shoes, which are super comfortable.  Which shoes do you recommend I buy?

–Shoeless in Albany

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Ahhhh-HMMMM! Let me clear my throat. If there has ever been a question I am prepared to answer in my life, it is this one! I own more shoes than the entire population of Yemen. I love to be the first to have the new, cool, unique, or just plain colorful shoes on the market. I have tried some many different options in my years of CrossFitting, and I know what shoes are best for perfect POSE running. Here is my conclusion.

• Flat Bottom is King. If you are strapped for cash, a skateboarding shoe or Chuck Taylor is your best options for a good all around shoe at ACF/CCP. It will allow you to do everything including Run up to 5k, Olympic Lifts, Plyometrics, and Kettlebells.
• Minimalist shoes are Great. If you want to know my opinion between Inov-8/Vibram 5 Fingers/New Balance Minimus, well, I own 2 pair of each, so I like them all. If I could only have one, it would be the Minimus Trail.
• Olympic Weighlifting Shoes are Cool. If you are in need of Oly Shoes to take you to the next level, invest in a good pair. They will last you a decade if you choose a high quality pair and treat them right. If you just want to look cool, invest in a good pair.

Well there you have it, very valuable stuff there. Oh yeah, I almost forgot…Reeboks are developing a shoe designed for CrossFitting. It will be out soon, and might trump everything!

–Coach Kevin

There a lot of options when it comes to footwear and it can be overwhelming to think about especially when it comes to cost.  If you are looking for one pair of shoes to be your “everything” CrossFit I would recommend 3 different options that all very good for just about everything CrossFit will throw at you.  Nike Free range from $85-$90, New Balance Minimus are $100, and Innov8 are $100-120.  They all are a flatter shoe in the heel which will help significantly for all your squats, dead lifts, and Olympic lifts, and they are still comfortable enough to do all the other movements where you would not need an Olympic lifting shoe.  Hope this helps, if you have more questions do not hesitate to contact me or single me out before/after a class.

– Coach Theresa

Dear Coaches,

I have been getting stronger doing CrossFit and my endurance is so much better.  I just can’t do HSPU!  If I am so much stronger now why can I not still hit them?  During a workout I have to use a box and I feel like there is something wrong with me.  Please help!

–Hungry for Handstands

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First off I’m glad that you have seen some great results while you have been here at CrossFit, and second off there is nothing wrong with you for doing HSPUs on a box, in fact that is where 90% of people begin.

Regardless of how strong you may be the HSPU is very unlike any other movement that we do (your upside down!), also its a gymnastic movement which requires high levels of coordination and kenestetic dawareness.

To get better at HSPU there a great range of things that you could do that would help. You could try the “harness” this is two bands looped together so you can get inverted with a little assistance. I personally love this because unlike the box you are forced to control your body through space, and unlike putting abmats and bumper plates under your head your getting a full range of motion, which is key in achieving HSPUs.

Other small things you could work on could include: strict barbell press (get those shoulders strong!) handstand holds (static hold upside down), ring dips and pushups. Essentially any other weaknesses that you find are also shoulder related movements work on those and you will find that your HSPUs will get better. Finally be patient, these movements are not easy, they will come with time and practice.

–Coach Dean

There’s nothing wrong with you.  Everyone has strengths and weaknesses.  HSPU requires upper body as well as core strength.  There are a few movements that will help build your core and upper body strength:

1. Hollow rock – Done correctly, you will strengthen your body from shoulders to toes.
2. Stand in jumping stance with a challenging weight overhead with shoulders active, core engaged.  Hold for a minute and bulid your time/weight from there.
3. Seated barbell press – it will torch your shoulders and work your core if you are sitting at a 90 degree angle – in other words, core is tight!
I would also recommend volume training HSPUs.  Every minute for 20 minutes, do a set number of HSPUS.  If your max is 2, then do 2 HSPUs every minute for 20 minutes, or until you can’t perform 2, then cut back to 1.  You should do this twice a week, with the intent being that you should be able to increase your reps as you get stronger.
Before you know it you’ll be banging out HSPUs unbroken!

–Coach Kim

Dear Coaches,

I hurt everywhere!  I know that coaches say it takes time for your body to get used to CrossFit workouts but it’s been a month.  I workout 2-3 times a week and the day after I am stiff, the day after that I can hardly move.  I joined CrossFit to feel better not to be constantly sore.  What can I do?

Sick of Being So Sore

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Hey there Sick of Being Sore.  Let’s see what we can do to soothe the soul, and hopeful some of those aches and pains at the same time.

Let’s start with this: start coming in more days.  More often than not, you can alleviate much of that soreness by getting in and moving.  Hit some joint mobility, start with some light rowing, foam roll, trigger point with the lacrosse ball.  Get the blood moving again and usually you’ll start to feel better. That’s not to say that taking rest days are bad, or you shouldn’t listen to your body, but sometimes, all you need is a little more CrossFit to fix you right up.

To follow up on that, you probably are under-recovering.  Sitting and doing absolutely nothing is not recovery.  You still need to adhere to proper nutrition, take your fish oil, hydrate accordingly, and do your due diligence with the aforementioned mobility practices.  We post a mobility video every night, and we offer a mobility and a yoga class.  Take advantage of this.  The WODs break you down, these precautions and practices will build you back up.

–Coach Caleb

We feel your pain–no pun intended. Trust me, we’ve all been in your position and don’t
want you to feel frustrated. Therefore, here are three elements to consider as possible
culprits for your discomfort. One, mobility. Are you doing any? If not, a quick once over
with the foam roller following EVERY workout is ideal. It will take five minutes and will
instantly loosen that tight tissue. If you are mobilizing, consider using the lacrosse ball
and bands. If you do not know how to proceed with these torture devices, just speak to
any coach. We’ll provide some ideas for focusing your energy to improve results.

Two, fish oil. Are you on board and downing the pills or straight liquid? If not, you need to. It’s not just us, but a vast amount of research that highlights the benefits. If you are already feeling fishy, check with us on your intake level. You may need more.

Third, diet. This may be the most crucial piece of recovery, along with one of the most sensitive (next to your poor body). If your eating isn’t clean (Primal, Paleo, etc.) it’s time to rethink those comfort foods, because they aren’t helping. You don’t have to give up everything, but removing some choice selections may assuage that soreness. Now, pick the one area that seems to be your culprit and be strict with your approach to making change. We can help guide if needed and promise a decrease in your pain.

–Coach Eric

“Coming together is a beginning. Keeping together is progress. Working together is success.” –Henry Ford

One Response to Ask the Coaches

1. Rachel D says:

   August 3, 2011 at 12:04 pm

   Poopapatamus

   Reply