CF Blog December 6

Every 90 sec x 10 (15 min)

3 Power Snatch
*increasing loads
*not TnG

6 RFT​​
300m Row
12 KBS(2/1.5)


The Ultimate Christmas PARTY is Saturday!!!!

@ Studio 1212 
1212 E 10th St.


Please RSVP to the event Facebook page ( or Mike – if you’re not on Facebook) to let us know you’re coming!!!


Food for thought from T-Nation:

3 Bad Ideas You Need to Stop Repeating

Training and Diet Analogies That Suck

“Stimulate, don’t annihilate” was popularized by bodybuilder Lee Haney. It’s a simple way to think about much more complex issues: hypertrophy, recovery, muscle protein synthesis, program design, etc. It’s oversimplified, but we all remember it.

Of course, other simple phrases like “Eating fat makes you fat!” made a whole generation of dieters even fatter because they replaced all those evil avocados with processed carbs.

The human brain loves powerful, easy-to-grasp ideas. And since we love to argue in our field, we often resort to these simple sayings to “prove” our point. The problem is, many of these are misleading or even completely untrue. Here are three of them:

1. “Sprinters are leaner and more muscular than marathon runners. That’s why high intensity intervals are better than steady state cardio.”

I admit that when I started out as a trainer I used that analogy too, even though I never fully bought into it. Now I know it’s downright false.

First, all elite sprinters have over 90 percent fast-twitch muscle fibers, which indicate an ACTN3 RR profile. Without going too deep into genetics, ACTN3 is the gene that determines your muscle type as well as your muscle’s response to training.

The ACTN3 profile, which is only found in about 10 percent of the population, has a very high ratio of fast twitch fibers. Remember, fast twitch fibers have a much greater growth potential, a greater mTOR response to training (which means more protein synthesis) and a faster rate of muscle damage repair, which will also lead to more growth.

Elite endurance athletes – those who are used in the comparison to elite sprinters – are very slow-twitch dominant. That’s indicative of an ACTN3 XX profile, found in 10-15 percent of the population.

This is the “endurance” muscle profile: more slow twitch fibers (less growth potential), lower mTOR and greater AMPK (bad for muscle-building, good for endurance), a slower rate of muscle repair but a higher max VO2 and fat utilization capacity.

Simply put, those who reach a high level in sprinting have the genetics to be fast, powerful, strong, and muscular to begin with. Those who excel in endurance sports are the opposite.

Also, sprinters do a ton of heavy lifting. Heavy benches, squats, power cleans, deadlifts, etc. These guys put up pretty impressive numbers. Most elite sprinters squat in the 500 and bench press in the mid-300 pound range. Some of them squat in the 600’s and bench in the 400’s. Not world-class powerlifting numbers, but strong enough to have built a ton of muscle tissue along the way.

Have you ever seen an endurance athlete lift weights? Me neither! Well, in all seriousness, I have. And except for a few smart exceptions they all do BOSU ball exercises, curl-lunges combos, and quarter squats, all in the 15-25 rep range “to work on endurance.” And they don’t train hard or push themselves.

They don’t have great muscle-building genetics to start with, and they don’t do anything to stimulate muscle growth. Sprinters lift heavy; marathon runners don’t. Is it that surprising that one is more muscular than the other?

And do you know what sprinters DON’T do? Intervals! Sprinters don’t do intervals in their training, yet their bodies are used to “prove” that intervals are better at giving you a lean and muscular physique. See the problem there?

Read full article here…

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