< Previous post Next post >

Ask the Coaches

Posted on August 11, 2011 by Jason

Our App has finally arrived!

Step 1 – go to the iTunes store

Step 2 – search “outside the box”

Step 3 – download and put on your phone

Step 4 – Open the app, enter your name, select Albany CrossFit in 1st and 2nd dropdown box, select Jason Ackerman

Step 5 – Enjoy! More coming soon!

Dear Coaches,

I CrossFit four or five times during the week and run three miles every morning. On days that I do not go to CrossFit I run a bit more, between 5 and 7 miles. Why do coaches tell me not to run? I feel better when I run, it can’t be bad for me.

Running Problem

———-

We do not think running is “bad” for you. It is definitely better than sitting on your couch watching the ‘Real Housewives’ Reunion show while eating a bag of chips. It is just that you can be more efficient in your workouts if you did not supplement with as much running as you do every day. If you are working out 4-5 days a week, then the additional running may hinder your performance in your WODs (i.e. coming into class a bit more fatigued than you think, potentially breaking down muscle, etc.). Think of a rubber band that you stretch everyday for a month. Now compare it to a rubber band that you did not stretch everyday. Which one is going to be stronger?

If you cease your daily running each day (which I am assuming it may take roughly about 30 minutes) how about taking that time to sleep an extra half hour. Sleep is actually more important for your recovery than you think. It is when your muscles actually repair themselves and you need that time to recover for the next time you workout. Also, you did not mention how or why you feel better when you run. Do you run to wake up, relieve stress, increase cardio? The coaches at ACF or CCP can assist you to find your goals, may it be to increase endurance, lose weight, etc, that can be more effective to your overall fitness. And if you enjoying additional running, we can also discuss the best way to incorporate that into your workout regime. Hope this helps!

–Coach Niki (A former 5 mile a day runner)

I am glad you enjoy this activity, however to answer your question of why you should not run, I’m going to change gears a little, and say run.

That’s right, run!

Just not distance. Replace it with sprints and intervals for the time that you would spend three to four times per week. Reasons? Well, first and foremost, CrossFit’s strength and conditioning method is about developing and exploiting your body’s Type II muscle fibers. We all have them, some more than others, but none the less, they are very important. Sprinting or incorporating interval training will tap into the good stuff that will make you an all-round better athlete. Type I muscle fibers (which we all have as well) are more catered to endurance type activities, think marathon runner. Now the programing at CrossFit which you are currently involved with, is centered around the development of Type II muscle fibers, via cleans, squats box jumps, etc., so that is why the coaches will discourage long, slow distance running.

The good news is, training your type II muscle fibers through sprinting will stimulate your body to allow all your CrossFit lifts and efficiency to increase across the board, because you’re tapping into a similar system. It will also cross over in to improved endurance, which is what you’re looking for if you plan to participate in a 5k or half or full marathon. The reverse (only long slow distance) can not make the same claim for improving the overall fitness, as your strength lifts and efficiency will stay where they are or go down, and that is not a good thing. I hope this helps.

–Coach Tom

This is a little hard to address without knowing a few more details as to why the other Coach wants you to drop running. They may be suggesting this in response to your goals. (ie. If you goal is to put on more muscle) …this can be hard to accomplish if your doing too much cardiovascular work. They also might be worried about over-training. Having said that, and not wanting to undermine anyone’s coaching without knowing the full story. I would highly recommend checking out CrossFit Endurance’s website! Crossfit Endurance is dedicated to the main tennants of CrossFit AND the goals of the competitive and non-competitive endurance runners/bikers/swimmers etc. They have excellent information. Having done the Cert, I would suggest you can do both CrossFit and running, just slightly modified towards the CrossFit Endurance methodology. And running in the morning at least 3 hours before you do a CrossFit workout will allow your body time to recover.

–Coach Vanessa

The reason coaches keep telling you ‘not to run,’ is because there is such a thing as too much training or over-training. If you are doing CrossFit 4-5 times a week and running 3 miles every morning (with more on your days off!) your body does not have enough time to recover and recuperate from the the damage that is happening to your body on daily basis. Rest days are scheduled into every athlete’s training program to allow for muscles recover.

Take the deadlift for example. Let’s say you wanted to get to 400lbs. Would you deadlift every day? I would hope the answer is no! Your back and hamstrings would be absolutely killing you! With a sore muscles AND continuing to deadlift daily you run risk of sacrificing your form, and once your form is sacrificed you now run the risk of a serious injury that could cut stop your training.

Now apply this to running every day, I know running may not feel as tasking/fatiguing as a dead lift but the rule of over training still applies to body. If you have a particular goal that you are trying reach with your running we can certainly work on an endurance programming schedule that will allow you to focus/specialize in running while still incorporating CrossFit.

For a “real life” example of this talk with Allison, she does triathlon’s and utilizes CrossFit in conjunction with her running/biking/swimming.

Hope this helps, and if you would like pull me aside some day, I would be happy to further explain.

–Coach Theresa

Dear Coaches,

I know the Paleo diet is recommended. I just cannot make it work for me. My husband will not give up the pasta, he grew up with it ever week. Trying to get my kids to give up junk food for vegetables is impossible! I really like doing CrossFit but, I just do not see how I can change my diet. How can I eat right?

Food for Thought

———-

Kudos to you for recognizing the many benefits of a Paleo diet! I’ve said it before and I’ll say it again – you control what goes in your mouth. Sounds like your kids are teenagers, so it’s going to be an uphill battle with them, but that shouldn’t stop you! How important are your goals to you?

Going strict Paleo is a hard sell for most people. My husband and I loved our pasta, rice, bread and large quantities of cheese! When I made the change, he muttered alot of unsolicited opinions, but also started limiting the “bad” carbs/starches, and opted for more veggies and lean protein. Once in a while he’ll have a pasta dish, and I’ll have a cheeseburger, but we really don’t miss them. He’s down 10 pounds and thanks me all the time for getting him healthier than he’s ever been.

Slowly introduce Paleo options into their meals. There are a lot of great websites out there now, with tons of Paleo recipes, including desserts. Eliminate the Doritos, Mountain Dew, and Fruit Loops from your grocery list. If it’s not in the cupboards, chances are better they’re going to reach for fruit and nuts instead!

Once they start seeing your physical and mental transformation, they may just jump on board with you! Good luck and let us know how it’s going!

–Coach Kim

Food is more than just nutrition. It holds religious, social and nostalgic tradition, and,
therefore, isn’t easy to walk away from. For many of us, it’s less about the food and more
about what it represents that keeps us in our nutritional patterns. For you, the problem is
equally multi-pronged. It seems that you are willing, but your family is not. Tough spot,
I know, because that’s how I live. My family does not eat Paleo or Primal or Zone. Do I
wish they did? Of course. But we cannot force others to change, especially when it comes
to what they eat. So here’s my suggestion: Go rogue on them.

Make separate meals and leave them to take care of their own feeding. Chances are you
are the one providing sustenance, so continue to do so, but with clean ingredients, for
yourself. Your family will watch you and crack jokes and try to guilt you into coming
back to their side, but they will also be busy trying to figure out what to make. When that
confusion turns into frustration, offer them some of what you have made. They’ll eat, and
when they do, keep offering healthy meals. This may not completely turn the tide, and
your husband may still want pasta and your kids crap in a bag, but that’s on them. If you
don’t buy it or prepare it for them, chances are they will significantly decrease their intake of the less-than-ideal foods. And that’s better than where you are now.

Remember, CrossFit and Paleo and whatever else we bring to the table aren’t panaceas,
and unless your family is there working out beside you, they won’t understand your
reasoning, your passion, and why you think such a life might be such a curative.
However, what we offer is empowering, so use the mental fortitude we instill and bring it
to your kitchen. No doubt you possess the ability to win the battle.

–Coach Eric