The Performance Menu Issue 56 - Sep. 2009

8/12/2019 The Performance Menu Issue 56 - Sep. 2009

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TRAINING VOLUM

BECOMING A LIFTERGROUP O-LIFT INSTRUCTION

EATING FOR PRIMAL QUES

OURNAL OF HEALTH & ATHLETIC EXCELLEN

PERFORMANCE MEN


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4These Go up to Eleven: Planning AppropriateTraining Volume for WeightliftersMatt Foreman

A discussion of training volume for lifters

8Teaching the Olympic Lifts in the CrossFit SettingGreg Everett

Developing an effective system for teaching the Olympic liftswithin the CrossFit group setting

12My New Lift as an Olympic LifterDutch Lowy

A CrossFitters switch (at least temporarily) to weightlifting

14Eating for Primal QuestMark Drake

The next in the series that covers the basics of eating to fuel thePrimal Quest efforts

17Cooking with ScottyScotty Hagnas

Recipes for health, performance and longevity from certied

culinary stud Scotty Hagnas

Volume 5 .Issue 56 .September 2009


3/20

The Performance Menuis published monthly in digital

format by Catalyst Athletics, LLC.

On the CoverRoman Macias

Layout & DesignGreg Everett

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All content copyright Catalyst Athletics,LLC and its respective authors. Unau-thorized reproduction or distribution is

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Info Contributors

Cassidy Vedic Drakeis an avid climber and adventure athlete who resides in Northern Utah. He

grew up around athletic parents, and became a three-sport star in High School. He also played

junior college baseball. He has now been training and teaching martial arts and tness for ove

12 years. During his time in the military he was exposed to new training methods, and as such has

evolved as a coach. He is also a consultant for some of the worlds top climbers and ghters, as we

as several military contractor companies. Any and all questions can be directed to coachvedic@

gmail.com.

Greg Everettis the owner of Catalyst Athletics, publisher of The Performance Menuand author o

Olympic Weightlifting: A Complete Guide for Athletes & Coaches.

Matt Foremanis the football and track & eld coach at Mountain View High School in Phoenix, AZ

A competitive weightliter for twenty years, Foreman is a four-time National Championship bronze

medalist, two-time American Open silver medalist, three-time American Open bronze medalist

two-time National Collegiate Champion, 2004 US Olympic Trials competitor, 2000 World UniversityChampionship Team USA competitor, and Arizona and Washington state record-holder. He was

also First Team All-Region high school football player, lettered in high school wrestling and track, a

high school national powerlifting champion, and a Scottish Highland Games competitor. Foreman

has coached multiple regional, state, and national champions in track & eld, powerlifting, and

weightlifting, and was an assistant coach on 5A Arizona state runner-up football and track teams

Dutch Lowylives in Fort Worth, TX. He is a Level 2 CrossFit trainer and trains at Crosst 7 in Fort Worthand owns Crosst ATM in College Station, TX. A former collegiate soccer player, he has shifted his

focus to training himself and his clients using the CrossFit methodology, as well as being a dedicated

student of the Olympic lifts. Dutch travels the country giving seminars on improving the quality o

CrossFit programming and training. His website is www.dutchlowy.com.

Scott Hagnasis owner of CrossFit Portland. He is certied as a CrossFit level 2 trainer and Circula

Strength Training (clubbell) instructor. He has been riding BMX atland for 26 years and counting

and has lmed/produced/edited several series of BMX videos, plus several training videos. Heformerly competed in bicycle trials, placing second in amateur in the World Championships in 1990

Cooking is one of his favorite pastimes.
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4/20THE PERFORMANCE MENU ISSUE 56 SEPTEMBER 2009 4

Weightlifting | Matt Foreman

These Go Up to Eleven: Planning Appropriate TrainingVolume for Weightlifters

First of all, we need to agree that if you havent seen

the movie This is Spinal Tap, youre just letting the bestthings in life slip through your ngers.

In the heavy metal spoof, Spinal Tap guitarist NigelTufnel is showing an interviewer the amplier he useswhen he plays his guitar. The most important detail ofthe amp, as Nigel points out, is that the volume dials

all go up to a maximum setting of 11 instead of justthe normal 10. Nigel explains that when the band is

really rocking hard and they need a massive burst ofpower, they crank the dial up to 11 for that extra push

over the cliff. What Nigel and the band was lookingfor was VOLUME! They needed to smash through thebarrier of a normal amps volume and really go for

heavy metal madness, so their amps needed specialdials. If none of this sounds funny or you dont get the

point, my apologies.

However, Nigel and the other members of Spinal Tapwere obsessed with volume, and this is where thecommon ground with weightlifting can be found.

Over the years, Ive come to believe that planning theappropriate amount of training volume for weightlifters

and other athletes is probably one of the most difcultand extremely important factors in any sport. Coaches

and athletes wrestle throughout the year with thequestion How much is too much? When we talkabout volume, obviously, were talking about the

amount of exercises, sets, and reps that are performedby the athletes during their workouts and how many

workouts take place in a week, month, etc.. Everyonehas learned that athletes have to work hard and push

themselves if they want to be successful, but it is alsoequally clear to anyone with experience that pushing

too hard will lead to burnout and injury. If athletesdont have enough volume in their training programs,they will never make the progress theyre capable of

because they arent working hard enough. If athleteshave too much volume in their training programs,

they will battle injuries constantly because their bodies

cannot endure all the punishment.

Therefore, there is a ne line of perfect volume that has

to be discovered when a coach/athlete plans out aworkout regimen. And that ne line is a slippery littlesucker because each athlete has different physicaqualities and, therefore, different volume capabilities

Human beings vary greatly in areas like testosteroneproduction, bone density, connective tissue durability

emotional toughness, and muscle recovery speedTo put it more simply, the optimal level of volume fo

each athlete will be individualized, and the coachwho writes the training programs for the athletes hasto make adjustments in order to avoid injuries.

A good way to analyze this area is to look at two different

extremes. One of those extremes will be the trainingvolume of the most powerful weightlifting country in

the world right now... China. The other extreme will bethe training volume of an aging American lifter who is

nding ways to extend his career with little more thanmuscle memory and a handsome face.

The Red Goliath of the EastChinese lifters won eight gold medals at the 2008 BeijingOlympics. Chinese lifters demolish world records. China

has become a phenomenal weightlifting powerhouseand youre not going to read a detailed analysis o

their training system in this article because there isan element of secrecy involved with their success

Chinese communist culture, as with all communistsystems, never reveals all the hidden elements of thei

country to the world. The Chinese dont operate undea complete black cloak of mystery, but they also makesure the whole world isnt privy to the nuts and bolts

of their operation. Knowing this, what can we say forcertain about their program?
http://www.youtube.com/watch?v=EbVKWCpNFhYhttp://www.youtube.com/watch?v=EbVKWCpNFhY



A former Chinese coach once told me that there areover a million registered weightlifters in China. With

that kind of talent pool, along with their fantasticallyorganized sports academy system (funded by thegovernment) that channels young athletes into full-

time training from an early age, they are playing witha different set of rules. So, if this article is focused on

training volume, how much volume do their athletesuse in their training?

I dont know for sure, but there is something I know forsure that can give us some solid ideas. At the Beijing

Olympics, the womens 75 kilo class was won byChinas Cao Lei. Cao snatched 128 kilos and clean

and jerked 154 kilos, winning the class with a 282 kilototal (16 kilos more than the silver medalist). First of all,

you need to get your mind around the idea that a165 pound woman snatched 282 pounds and C&Jd339. After youve recovered, remember that Caos

performance was mediocre because the Chinesewoman who won the 69 kilo class (one weight class

lighter than Cao) totaled 286 kilos.

Please dont quit, its going to be okay...A reporter for World Weightlifting magazine took notesas Cao warmed up for her competition attempts at

the Olympics. Here is her warm-up progression for thesnatch:

Snatch Weight(in kilos)

1st 152nd 153rd 35x2

4th 35x25th 45x2

6th 45x27th 65x1

8th 75x29th 75x210th 85x2

12th 95x213th 95x2

14th 100x215th 105x2

16th 110x217th 110x218th 115x1

19th 115x120th 120x1

21st 120x122nd 120x1

1st Attempt 1202nd Attempt 125

3rd Attempt 128This information was documented by an eyewitness,

and you read it correctly. Cao took 22 warm-up sets inthe snatch, and she actually snatched her competition

opener of 120 kilos three times in the warm-up roombefore taking the platform and going three-for-three

with 120, 125, 128. To conserve space in this article, wont go through her warm-up progression for theclean and jerk, but she took eighteen warm-up sets fo

that lift. She C&Jd 145 two times in the warm-up roombefore her competition opener of 147 kilos. She made

147, 154, and missed 159 on her third attempt.

**Side note: Caos failure at 159 was the only failedattempt by any Chinese woman at the Olympics

All of their other women made six awless attemptsInterestingly, Cao stated that she had missed 159 dueto a mental lapse. She attributed the mental lapse to

the death of her mother shortly before the OlympicsChinese lifters live full-time in training camps and they

are rarely allowed to see their families, so the Chinesegovernment withheld the news of her mothers deathbecause they did not want to distract her training

Right before the games, her coach decided to telCao of her mothers demise. Another Chinese Olympic

Champion, Liu Chunhong of the 69 kilos class, stated in

a post-meet interview that she had only been allowedto see her family for a week after the 2004 AthensOlympics before she went back to training camp. Shewas grateful for her 2008 gold medal because she was

going to be allowed to see her family again after theGames. Think about these little details when you think

about how hard the Chinese train.

Back to Cao Lei, taking 22 warm-up attempts in thesnatch, including three warm-up attempts at hercompetition opener, is beyond the realm of norma

weightlifting comprehension. This is the most jaw-dropping example of work capacity that I have ever

heard of because, as we know, an athletes warm-up progression at a major competition will always be

designed to conserve some energy and keep theathlete fresh for the competition attempts. In othewords, competition warm-ups will usually be easie

than a regular training session because the athletedoes not want to risk fatigue at a major competition. I

Cao took 22 warm-up sets in the snatch and 18 in theC&J, then we are left with one big question; what do

Caos normal workouts look like when she is not at theOlympics?

The answer is vague because we do not have detailedtranscripts of Chinas workout programs, but we can be

absolutely certain that these lifters train with a volumelevel that fails to comply with any accepted notions

of human endurance. Throughout the years, extensiveresearch has been done on the training programs

of powerful weightlifting countries such as Bulgariaand the former Soviet Union. We know for a fact thatathletes from these countries routinely trained three o

four times a day, six days a week, with high intensitypercentages at each workout. It stands to reason that



Chinas gradual rise to the top of the world over thelast fteen years has likely been based on this classical

Eastern European training methodology. But now thatChinas success is eclipsing these other traditionalpower countries, we must acknowledge that they have

broken new ground in the training of weightlifters. Wecan speculate until judgment day about government

nancial support, drug use, and countless other factorsthat contribute to their dominance. But the overriding

factor of Chinese supremacy is what we can see fromCao Leis Olympic warm-up progression. Simply put,theyre just working a thousand times harder than

everybody else.

And now, the training of Mang Foremong...Now, if the training volume of Chinas OlympicChampions is one extreme end of the spectrum, the

polar opposite end will be an analysis of my owntraining. Before I go into the details of my training week,

it is critical that we admit to some major differences

between me and the great lifters of China. For thesake of organization, lets look at it as follows:

1. Chinese lifters are in the prime years of their

physical abilities. Im 37 years old.2. Chinese lifters probably train around 30-40

hours a week. I work around 60 hours a weekat my job.

3. Chinese lifters have their lives nanciallysubsidized by their government. I have a housepayment.

4. Chinese lifters spend their non-training timerecovering through the use of massage, ice-

baths, medical treatment, etc. I spend my non-training time drinking beer and losing my hair.

5. Chinese lifters are hand-selected, elitephysical specimens. I once tore my groinjumping over a fence.

6. Chinese lifters recover from tough workoutsquickly because they have more testosterone

pumping through their bodies than an 800 lb.Brahma Bull. Im lifetime drug-free.

The reason why these factors are important is becausemost of the people who read this article are probably

a lot closer to my end of the spectrum. If youre gettingolder, you work for a living, and you still want to train

effectively, then you live in the world I live in (aka, thereal world). Having said that, here is a complete look

at my training routine:

Tuesday- Snatch (light)

- Clean and Jerk (light)- Back Squats (light)

Saturday- Snatch (heavy)

- Clean and Jerk (heavy)- Back Squat (heavy)

Thats it, along with some core work and stretchingat the end of each workout. The words light and

heavy are dependent on how close I am to a meetand I dont use percentages. My current best lifts (within

the last year) are 138 kilo snatch, 165 kilo clean andjerk, and 220 kilo back squat. On a typical Tuesday,

will snatch up to 90 kilos for a few singles and C&J upto 120, followed by ve or six triples in the back squatup to 175-190 kilos. On a Saturday, Ill usually snatch

between 120-130 and C&J around 145-160, followedby squat triples or doubles up to 205-220.

Here are some other pieces of information:

1. As I said, Im 37 years old now. I trained muchharder and with much greater volume than

this when I was younger. I would not have a 22

year-old lifter use my current workout routinebecause its not enough work for a youngerlifter. You can handle much more volume whenyoure in your twenties.

2. My selection of exercises (only the snatch,clean and jerk, and back squat) has been

determined because of past injuries. Doingpulls and front squats gives me too many

problems with my lower back, so I dont dothem anymore. But pulls and front squatswere a crucial part of my training when I was

younger.3. I train twice a week because thats really all

I have time for with my job. Also, I tried goingback to three workouts a week last year and I

got injured pretty quickly. My recovery time ispretty long now.4. Im a superheavyweight, usually weighing

around 125 kilos (275 lbs.). Heavier lifters haveto train with less volume than lighter lifters

because their greater mass requires greaterrecovery time.

5. I started training like this in 2007 after a one-year layoff. My total has increased steadilyover the last two years, despite increasing age

and job demands, and Ive had minimal injurytrouble.

Okay, so which way do we go?

Now, its been a lot of fun looking at the volumeopposites of these two scenarios, but youve spentthis whole article thinking about your own training

Youre not a Chinese weightlifter and youre not MattForeman, so where is your personal answer? How much



volume is right for you? What should your own trainingprogram, and the programs of the athletes you coach,

look like? Should you train three days a week, ve,seven? Should you do four exercises in each workout,two, six? Should you add running, aerobics, swimming,

or cycling into your workouts and, if you do, how muchis too much?

Thats where the art and the science of this business

come into play. It is your job, and your challenge,to nd the right amount of volume for yourself andthe athletes you work with. You will most likely have

to consider factors such as job demands, injuryhistory, training experience, motivation level, and a

cornucopia of other distractions that will make yourjob interesting. There will be some trial and error, thats

for sure. My advice for newbies would be to get closeto somebody who knows much more about trainingthan you do and let them steer the boat for a while.

Youll have a few indicators that shine in your face likea police ashlight and theyll tell you if youre getting it

right or not. If your athletes workouts take thirty minutes

and none of them are sweating or breathing hard atany time during those thirty minutes, youre probably

not planning out enough volume. If your athletes aregetting injured regularly and none of them are making

any progress in their lifts, you might want to take alook at their workout routine and change somethingup. If your athletes are making progress and feeling

great, then youre on the right track. You might look ata training routine on paper and say to yourself, This is

just too easy. It wont work. But you might be lookingat the magic training combination and the only thing

that stops you from using it is your desire to be a hardcharging workhorse.

A great track coach once told me, Motivated athleteswill go hard until theyre in the hospital, and then rest

until theyre able to walk again. Lazy athletes will gohard until they see the donut shop, and then rest unti

their coach yells at them to get working. Since lazyathletes usually just dont hang around weightliftingvery long, the chances are that the people youre

working with are motivated workers who want to golike hell all the time. Knowing this, your challenge wil

often be to rein them in before they blow apart. Dont

be afraid to pull back when its obvious that you needto. The amp doesnt have to be set at 11 all the time.



Weightlifting | Greg Everett

Teaching the Olympic Lifts in the CrossFit Setting

Sometimes your clients are confused. Its true. Some

want to squat to big padded balls instead of justlearning where their asses are and squatting like

grown-ups all the way to the bottom. Some want to do

low-bar back squats. And some arent very interestedin learning the snatch and clean & jerk. Fortunately,as a trainer or coach, its your responsibility to trainyour clients according to what they need rather than

what they wantif they knew what they needed, theywouldnt be your clients.

This is not to say that as a trainer you get to determine

your clients goalsit means simply that the reasonsomeone is paying you is to determine how best toachieve those goals and to lead them through the

process. This often means their doing certain thingsthey may not want to do initially.

When it comes to complex lifts like the snatch and

clean & jerk, this lack of interest can make learninga difcult and comparatively unsuccessful endeavor.At least part of the issue is that many in CrossFitboth

on the client and trainer levelsdont understand theextent of the lifts complexity, and consequently fail to

put in adequate time and effort to learning both thelifts execution and methods of teaching them. This

magnies the silliness described previously and leadsto behavior such as celebrating lift performances likethose seen during the snatch event of the last CrossFit

Games.

In addition to this, teaching the Olympic lifts in agroup setting in which theyre not only not the primary

focus of training, but in which individuals are typicallyall at different levels of experience, skill, motivation,

strength, exibility and similar factors, becomes farmore complicated and frustrating.

In order to address both basic problems describedabove, we can create a system of teaching the lifts

that accommodates different levels of ability, reduces

time dedicated to the lifts within any given trainingsessionwhich allows a breadth of training as wel

as minimizes the possible effects of clients disinterest

in the lifts and consequent lack of focus and effortyet not only remains effective, but is arguably moreeffective than more focused teaching approaches.

Building the Foundation

The ner details of the teaching system employed by

each gym will vary just as all other details of training withvary among CrossFit gyms. There are numerous possibleapproaches to teaching the lifts in such a setting, and

which is used and most effective will vary dependingon factors such as how exactly the group training

program is administered and the relative emphaseson various training components. For example, a gym

with a relatively small and consistent clientele is ableto do things differently than on with a large and lessconsistent clientele. Similarly, a gym that emphasizes

strength work will have better options than one thatuses the common Jazzercise approach of random

and extended metabolic workouts with equallyrandom and infrequent strength work. Thats anothe

article altogether, but sufce to say if your gym fallsinto the latter category, you have some fundamentarestructuring to do before really worrying about getting

this jiggy with the Olympic lifts specically.

Get Perspective

The rst step in develop such a teaching system islearning to consider training in the long term. The

failure to do this is a common problem in CrossFit gymsresulting in random or arbitrary programming that isunable to address long term progress. Your clients wil

not be training for only a day or a weekwhy wouldyou approach their training plan in such a term?



Know What Youre Doing

This is a fairly important one. If you dont understandthe Olympic lifts and how they should be executed,you have no business teaching them to your clients. A

Level 1 certication and some CrossFit Journal videosare not an adequate background. Theres nothing

wrong with such a backgroundwhats wrong isbelieving or insisting that it prepares you to teach and

coach the lifts. Have the integrity as a professionaltrainer to recognize this and do your homework. Learn

more and get better by working privately with qualiedweightlifting coaches and attending seminars. (I knowof a decent bookthat might be helpful too.)

Until that point, bring in an outside coach to work with

your clients occasionally in a seminar or occasional classformat; if this isnt possible stick with the exercises youknow how to teach. Anything else is a disservice to your

clients, who are likely paying you handsomely for yourpresumed expertise. They will respect and appreciate

you far more for admitting your lack of expertise in a

particular special area, than for teaching them poorly.You dont have to be the greatest weightlifting coachin the worldyou do need to have a solid grasp of thefundamentals to avoid teaching your clients so many

of the ridiculous things they nd out later they have tochange.

Have a Plan

This ties in with gaining perspective. Figure out whatyoure doing before you start doing it. This saves

everyone time and frustration, and allows far moreeffective teaching. Having a plan doesnt necessarily

mean that even the most minute details are in printthree months prior to startingit means having a level

of detail sufcient to guide you to your intended goals.This plan can be exible, and must be to some extentconsidering the setting about which were talking,

but at no time should the approach be arbitrary orbased on what you happen to feel like doing at the

moment.

Shaping the System

Whatever system is nally established, it must take intoaccount a few key elements:

Different skill levels among clients in a class1.

Regular inux of new clients2.Inconsistent training schedules of clients3.

Available time in training sessions for this com-4.

ponentAttention span of clients5.

The role of the lifts in the overall program6.

Different Skill Levels

Unless a gym brings on new clients in a structured groupformat like an On-Ramp program, and subsequentlykeeps these clients locked into given class times for the

duration of their membership, there is bound to be abroad spectrum of skill and experience among clients

in a class (even with such a rigid approach, differenclients learn more quickly and perform better than

others). With an system for teaching the lifts, we needto be able to accommodate all of these clients, nojust teach to a certain level because its simplest for us

This is easily the most difcult aspect of the process.

The ideal way to address this problem would beto separate clients into different classes based on

demonstrated ability. Such stratication is immenselyhelpful with respect to all aspects of training, but isoften very impractical. It means limiting, often greatly

the number of possible classes for each client, whilesimultaneously increasing the burden of the trainers

There are few gyms that are able to make such a

structure work. However, few if any gyms should beunable to separate the absolute beginners from therest of the clientelethis again can be accomplishedby using a system of entry to the program like the On-

Ramp classes. This alone makes the task of teachingthe lifts far easier and more effective by simply

removing the least skilled clients from the equationThey dont factor in until theyve achieved a basic

level of prociency with fundamental exercises.

The next best option would be multiple trainers working

with the clients in a given class so those clients canbe grouped together according to skill level and lead

through different training during a single class. Whilesomewhat more practical than separating actua

classes, this is still difcult and expensive.

Instead, we need to nd a way to have clients functionindependently enough that a single trainer can runa class without sacricing the effectiveness of thei

training or the trainers ability to provide the necessaryinstruction. This can really only be accomplished with

a genuine plan and structure as discussed previouslyIn general terms, this means simply determining howmuch skill variation exists among the clients of a given

gym, deciding how many levels of instruction arerequired to accommodate all of those clients, and

then what exactly each skill level will be working onduring a given training session. The details of this will be

lled out later in the article.

Inux of New Clients

The regular inux of new clients to a CrossFit gym isthe source of numerous problems with regard to classstructuring and instruction. How this affects the instruction
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of the Olympic lifts specically will vary dependingon how a gym channels these new clients. A facility

that simply jumps new clients into existing classes willhave a far more difcult time than one that takes newclients through some sort of introductory class series

to establish fundamental exercise prociency, a baselevel of work capacity, and a general understanding

of how to function as a client within a group trainingenvironment. Again, the ideal way of addressing this

problem is to use some type of introductory system likean On-Ramp program that separates rank beginnersfrom the rest of the crowd.

Inconsistent Training Schedules

Often one of the most frustrating and limiting aspects

of CrossFit style group training is the inconsistent trainingschedules of the clients. That is, some may come three

days each week, and some six; some may come onthe same days and times each week, while othersshow up randomly. This of course makes programming

a far more difcult task, and unavoidably reduces the

effectiveness of the program for individual clients.

While we cant control clients attendance, we canprioritize clients and channel our time and efforts

accordingly. Our commitment as trainers and coachesshould reect the commitment of our clientsthose

clients who go out of their way to attend frequentlyand regularly and train with focus and dedication

deserve more attention and effort than those whoattend inconsistently and appear to be interested inlittle more than post-spastic-workout euphoria.

This means programming with your priority clients

in mind. This can be done literallyconsidering theschedules and needs of actual priority clientsor using

a theoretical model of your ideal client (as long as itsreasonable). For example, we may program with aconsistent 5-day weekly client in mind and simply be

exible for clients who dont t into this category.

Available Time

How much time in each training session is availablefor Olympic lift instruction will obviously shape to alarge degree what we do. Ideally the instruction and

practice of the lifts is taken into consideration whendesigning the overall structure of the gyms program

rather than it being an afterthought. If it is, this will befar less of an issue because adequate time will always

be available. If its not, we will have to work aroundsilliness like medicine ball cleans and sumo deadlift

high-pulls in obscene quantities. This just means lesstime to dedicate to the important things in life like skilland strength.

Client Attention Spans

CrossFitters tend to have comparatively limitedattention spansthis characteristic is part of theattraction to a training system that prides itself on

constant variation, extremely brief workouts and goalsthat are by design entirely non-specic. This needs

to be taken into account when designing a systemof teaching involved and complex movements

particularly when so many clients will have beenconvinced that the Olympic lifts are not actuallytechnically complex and can be taught adequately

in three minutes with a medicine ball.

Part of solving this problem is educating and re-educating your clients regarding the lifts and thei

role in their training. If your gyms program, from thebeginning of each clients exposure, emphasizes

the importance of technical prociency, strengthand Olympic lifts, structured programming, and longterm planning, you can expect little if any resistance

If instead your program evolves into this from the

Jazzercise type of random metabolic conditioningworkouts with infrequent and equally random strengthtraining, clients may have difculty with the transitionsimply because theyre not accustomed to the new

format.

As the trainer, its your responsibility to stand by yourdecision. Dont feel obligated to explain why the

change is being made unless asked. Sputtering onabout training theory to clients to arent interestedsimply makes you appear unsure about what youre

doing and why youre doing it. Its easy to be condentregarding your programming if you develop it logically

if youre not condent in your gyms program, youhave some serious re-evaluation and restructuring to

do.

This will in part, along with the role of the lifts discussed

next, determine how involved and technical theinstruction of the lifts is. That is, shorter attention spans

mean more focus on drills to teach the body howto lift and less focus on actual technical education

regarding the ner details and reasons why.

Role of the Lifts

A nal consideration when developing your trainingsystem is what role the Olympic lifts play in the overaltraining program. That is how much emphasis is placed

on them relative to other lifts and other types of trainingand how will they be usedindependently as rea

lifts, within metabolic workouts, or both. Additionallythis will be part of the determination of how technicateaching is. The greater the role the lifts play in the

program, the more technical their instruction will needto be in order to improve clients execution.



The Lifts within the Training Program

All this talk of mixed skill levels and the importance oftechnical prociency begs the question: How do weuse the Olympic lifts within metabolic conditioning

workouts in a group? The easiest answer is not to. Thereality is that the overwhelming majority of CrossFit

clients will never reach a level of technical prociencythat makes the lifts use within metabolic workouts

a great idea, simply because the proportion of theirtraining time dedicated to the lifts is minimal.

There are better options for conditioning that wonthinder further development of lift technique while still

providing a large metabolic dentarguably more ofone, in fact. Additionally, dumbbell, sandbag, and

other implement variations of the Olympic lifts can beused to provide most of the metabolic effects desiredfrom the liftsthese lifts require far less instruction and

practice to be effective and are distinct enough tonot interfere with technique for the barbell lifts. (It

should be noted that these exercises do not include

the medicine ball clean, because it is hopelessly lameand has no place in anyones training.)

Within a CrossFit gym with clients who haveestablished reasonable technical prociency with

the barbell Olympic lifts, these lifts can be used withinconditioning workouts if desired. The solution to mixedskill levels within a class is to simply scale the workouts

with respect to exercise variationfor example, thetop-tier clients may snatch; a middle-tier may 1-arm

dumbbell snatch; and a bottom-tier may do jumpingdumbbell squats and/or overhead squats. This allows

the more advanced athletes to train more effectivelyand allows the more novice athletes to train moreappropriately without separating them entirelythis

helps foster a team atmosphere by keeping everyoneperforming a similar workout in essence, but doesnt

compromise individual clients training.

To Be Continued

In the next issue, well nalize this process with the stepsof designing the program itself, as well as a sample

program to get you started.



Weightlifting | Dutch Lowy

My New Life as an Olympic Lifter

The days of furious air squats and massive quantities

of pull-ups along with 400 m runs are over... at leastfor me and at least for the next couple months. I have

started a new journey as an Olympic lifter. Here are my

observations, experiences and grievances so far.

Why? Well thats an interesting question. I have acouple reasons. Number one is that for me, Olympic

weightlifting is fun. I enjoy the complexity of themovements and the precision needed to lift to my

potential. Number two is more a developmental stageI am going through. I believe that if you are weak you

are limited in your development as an athlete, and Idont want to be weak anymore! Lastly, I am readyto be good at something. Without devoting myself to

one sport, I will continue to be average at everythingand never be really good at anything. I am willing to

sacrice capacity in other areas to succeed in onespecic area. For me right now that is the sport of

Olympic Weightlifting.

The rst thing on my agenda as an Olympic lifter wasequipment. Checkthanks to my girlfriends vigilanceon Craigslist, I have an awesome set of York bumpers

and thanks to Coach Burgener, I have a great bar tolift with. My shoes were a birthday gift, so I am all set in

the equipment department.

Next task: Find a coach. Because Olympic lifting is a

little more obscure than say baseball, this is no easytask. Thanks to CrossFit, I have been lucky enough

to meet and train with some great coaches. CoachBurgener, Greg Everett and Aimee Anaya to mention

a few. I feel like I have been given a solid foundationas a CrossFitter due to the importance I placed on the

lifts. I feel they are one of the most important tools youcan use to develop an athlete for any sport, includinggolf.

My mechanics were pretty good for a CrossFitter, but as

i was about to learn, I am weak! This is not good whenyour sport is lifting heavy things. Fortunately, it is alsovery technical, and I will be able to add a couple kilos

to my lifts just by solidifying some technique. That wil

give me time to get stronger and therefore lift more.

I am getting ahead of myself. I need a coach. Sincethe coaches I know live in California, I will have to rely

on delayed feedback while I search for a local coachI was, however, able to get Greg to write a program

for me. I trust him and Aimeethey have seen me liftquite a few times and know their shit. But, like I said,

delayed feedback is tough when its something small



I continued my search by contacting Tim Swords downin Houston who referred me to Richard Flemming in

Richardson, TX. Not really my back yard, but its lessthan an hour drive each way, so once or twice a week

is doable. Richard is a retired reghter and has beenaround the Olympic lifting game for 50+ years. Hecoaches out of a garage much like Coach B does in

Cali. The only difference is that A/C is a must in Texas,so there is a little wall unit that quite honestly makes a

huge difference compared to my garage.

Ok, so I have solved two problems, and probably

the most important, so I am ready to go. Being arecovering CrossFitter, I am used to going outside,

warming up, and then doing a timed WOD and beingdone in less than 30 minutes total. The only time this

changed was if the workout was something that gaveme that feeling in my stomach. You know the one. Theone that causes you to warm up for 30-45 minutes for a

3-minute workout. The whole time trying to talk yourselfout of doing it or trying to come up with an excuse

why you dont need that stimulus today. I no longer

have that luxury. If I waste time like that when I amlifting, I will spend 3+ hours in the garage and never doanything productive. Time to get on the ball.

Greg started me off with a Bulgarian cycle. For thoseof you unfamiliar with what that is, it involves doing

virtually nothing other than the snatch, clean & jerk,and front and back squats.

My program for the rst 4 weeks being a lifter consisted3 days each week of going for a max for the day in

both the snatch and clean & jerk followed by anywherefrom 4 to 10 singles at a set percentage. I was then

to do a heavy squat at the max clean for the day oran absolute max for the day. The other two days, I

snatched and clean & jerked to lower percentagesfor singles.

This program was very simple, but yet very ingeniousespecially for a new lifter. It allowed me to learn

efciency in working to a max for the day and alsotaught me that it is important to recover. Even thoughi was doing less than 30 working reps in a day, I was

wrecked! My muscles hurt, my joints hurt and my egohurt even more. In this time I PRed a couple times in

the snatch and clean & jerk, but more importantly gotsome great exposure to the lifts and handling heavy

loads 5 days a week.

In this time, I worked with Richard as well as Greg and

Aimee via video and had a couple aha momentsFirst was that the most important thing I could do was

get into a good position off the oor. For me that meanmaintaining a consistent back angle off the oor as

well as shifting the weight from the balls of my feet tomy heels as the bar comes to mid thigh, or the end

of the rst pull. This patience and willingness to stayover the bar a little longer has helped tremendouslySecond was that it was OK not to PR everyday. I was

stuck on my numbers and felt like a failure if I didnt

hit them every time I lifted. I soon got over that when realized that each day was a new day and all I coulddo was the max FOR THAT DAY. If I snatched 70 kilosand it felt heavy, then that was it for the day.

I am currently on a strength cycle where I am doing 4

movements a day with a focus on strengthening myback and legs. My total volume has grown to between

75 and 95 reps a day with lots of percentage work. Itis not unheard of to do a couple 5x5s in a day. Talk

about hard work! Many times I slump into my beachchair in the garage after a tough set and think thatCrossFit is easy compared to this. For now I am excited

to be progressing in something new, but I wouldntcount myself out as a CrossFitter just yet...



Endurance | Mark Drake

Eating for Primal Quest

This month we are diving into how a few teammates

and I eat in preparation for this adventure race. Thatbeing said, this is somewhat endurance-biased. At the

same time, I have used it on quite a few clients in the

past, and will be trying to implement it even more,as I will be teaching a rst responder PT course forNorthern Utah. First off, let me say that many peopleonline, or in the general public, consider me to be

anti-carb in my approach. Nothing could be furtherfrom the truth. I am anti-bad carb, and the conditions

that they cause. Our amount of carbs may vary uponwhich stage we are in. Do I recommend low-GI carbs

PWO? Simple answer is yes, although at times of theyear modications are made. Here is why I choose totake that stance.

LOW-GI Post-Workout

If you read enough bodybuilding boards, or othertness forums, you know what I am speaking about.Its standard for people to say that high-GI is needed

PWO. Dextrose, Maltodextrin, grape juice the listgoes on and on, as people have a belief that it will help

the recovery of glycogen. Mind you almost all of thesepeople dont perform metcon training or endurance

training. Glycogen stores just dont deplete as quicklyas some would like to believe. Not to mention, whenit comes into immediately restoring these glycogen

amounts, I always have to ask, What are you eating

the rest of the day? Meaning a steady inux of propercarbs throughout the day is as much as 95% of thepopulation needs for proper replenishment. Now let us

dive into that a little further.

Lets get a couple things clear that some may notunderstand unless they have done quite a bit ofnutritional reading, or university work. First off, glycogen

replenishment is biphasic and is insulin-independentduring the rst phase (30-60 minutes). Excess amounts

are not needed at all and can contribute to excess

glucose circulating. Meaning in the rst 30-60 minutesPWO, there is a rapid synthesis of muscle glycogen

that requires no insulin whatsoever. Following this rapid

phase, it slows considerably for the next few hoursHowever, when carbohydrate ingestion is delayed byseveral hours, this may lead to about 50% lower ratesof muscle glycogen synthesis. Simply stated for us

there is absolutely no reason for High-GI Post workoutOatmeal is commonly what we use.

Now lets dabble in Glut4 receptors, how they are

triggered, and why it further inuences what we doFollowing is a abstract of a study performed by Ivy:

Regulation of GLUT4 protein and glycogen synthase

during muscle glycogen synthesis after exercise.

Ivy JL, Kuo CH.

Department of Kinesiology, The University of Texas at

Austin, 78712, USA

The pattern of muscle glycogen synthesis following

its depletion by exercise is biphasic. Initially, there is

a rapid, insulin independent increase in the muscle

glycogen stores. This is then followed by a slower

insulin dependent rate of synthesis. Contributing to the

rapid phase of glycogen synthesis is an increase in

muscle cell membrane permeability to glucose, which

serves to increase the intracellular concentration of

glucose-6-phosphate (G6P) and activate glycogensynthase. Stimulation of glucose transport by muscle

contraction as well as insulin is largely mediated by

translocation of the glucose transporter isoform GLUT4

from intracellular sites to the plasma membrane. Thus,

the increase in membrane permeability to glucose

following exercise most likely reects an increase in

GLUT4 protein associated with the plasma membrane.

This insulin-like effect on muscle glucose transport

induced by muscle contraction, however, reverses

rapidly after exercise is stopped. As this direct effect on

transport is lost, it is replaced by a marked increase in



the sensitivity of muscle glucose transport and glycogen

synthesis to insulin. Thus, the second phase of glycogen

synthesis appears to be related to an increased muscle

insulin sensitivity. Although the cellular modications

responsible for the increase in insulin sensitivity are

unknown, it apparently helps maintain an increased

number of GLUT4 transporters associated with the

plasma membrane once the contraction-stimulated

effect on translocation has reversed. It is also possible

that an increase in GLUT4 protein expression plays a

role during the insulin dependent phase.

Simply stated, muscle contraction, and the exerciseitself performed by anyone at a high enough level,enables glut4 to work its magic in a biphasic series

of events. In another study performed by Costill,a few other things were found in regards to carbs,

before during, and after exercise. The mechanismsresponsible for optimal glycogen storage are linked

to the activation of glycogen synthetase by depletionof glycogen and the subsequent intake of carbs.Although diets rich in carbs may increase the muscle

glycogen stores and enhance endurance exerciseperformance when consumed in the days before

the activity, they also increase the rate of carboxidation and the use of muscle glycogen. When

consumed in the last hour before exercise, the insulinstimulated-uptake of glucose from blood often resultsin hypoglycemia, greater dependence on muscle

glycogen, and an earlier onset of exhaustion thanwhen no carb is fed. Ingesting carbs during exercise

appears to be of minimal value to performanceexcept in events lasting 2 hours or longer. The form of

CHO (i.e., glucose, fructose, sucrose) ingested mayproduce different blood glucose and insulin responses,

but the rate of muscle glycogen resynthesis is aboutthe same regardless of the structure.

In essence, through studies and other conversationswith trainers, and what we have seen work in our

arena, the entire replenish glycogen quickly theorywent out the window for us long ago. Now I know

some of you are saying, Well what about marathonendurance events, since that is what we do? Therewas a study done at the University of Western Ontario

which stated:

The effects of simple-carbohydrate (CHO)- and

complex-CHO-rich diets on skeletal muscle glycogen

content were compared. Twenty male marathon runners

were divided into four equal groups with reference

to dietary consumption: depletion/simple, depletion/

complex, nondepletion/simple, and nondepletion/

complex. Subjects consumed either a low-CHO (15%

energy [E] intake), or a mixed diet (50% CHO) for 3

days, immediately followed by a high-CHO diet (70%

E intake) predominant in either simple-CHO or in

complex-CHO (85% of total CHO intake) for another

3 days. Skeletal muscle biopsies and venous blood

samples were obtained one day prior to the start of the

low-CHO diet or mixed diet (PRE), and then again one

day after the completion of the high-CHO diet (POST).

The samples were analysed for skeletal muscle

glycogen, serum free fatty acids (FFA), insulin, and

lactate and blood glucose. Skeletal muscle glycogen

content increased signicantly (p less than 0.05) only

in the nondepletion/simple group. When groups were

combined, according to the type of CHO ingested and/

or utilization of a depletion diet, signicant increases

were observed in glycogen content. Serum FFAdecreased signicantly (p less than 0.05) for the

nondepletion/complex group only, while serum insulin,

blood glucose, and serum lactate were not altered. It is

concluded that signicant increases in skeletal muscle

glycogen content can be achieved with a diet high in

simple-CHO or complex-CHO, with or without initial

consumption of a low-CHO diet.

That being said, it is completely why we keep a steadystream of carbs throughout the day, while at the same

time, adjusting the amount of carbs PWO. While wemay up the amount of carbs PWO, the structure or G

level of the carb does not change. We just haventfound a reason to yet, and its been about ten years

now. I like to refer to it as eating the rainbow of carbsI know most people reading this are Zone or paleoeaters, so its not too far-fetched. I eat a large amoun

of veggies each day. Peppers, squash, zuchinni, bokchoy, collard greens, the list goes on and on. However

I will try to eat differing colors throughout the day. Is itbacked by science? Of course not; however, I have

found it to be helpful in keeping my kid interestedin cooking and picking things out, while staying

completely healthy. Enough about carbs; lets get tofats, how they are mobilized, why we keep a steady

stream of them in our diet, and how.

The Fat of the Matter

Lets dive right into the numbers game, and why it is so

important in the way my team and I train and eat. Whenperforming mild exercise at about 25% of VO2 max

20% or less of the energy comes from carbs; the othe80% of energy comes from fat. Some studies indicate

that exercise-induced lipolysis usually provides FFA at arate higher than what is needed for exercise. What thismeans is that the plasma FFA coming from the adipose

tissue is the main source of energy while engaging inmild exercise. However, the use of FFA decreases and

the use of muscle triglycerides increases when youstep up the intensity to about 65% of VO2 max.

When this happens, fats and carbs appear to beused about equally for energy. FFA and triglycerides

contribute almost equally for the energy that comesfrom fat. When exercise exceeds 85% of VO2 max

carbs increasingly become the dominant fuel that isused. At this point, the fat amount used diminishes as



muscle glycogen becomes the preferred source ofenergy. One key point, however, is that these numbers

will be quite a bit lower in untrained individuals.

The Limiting Factors Involved

In studies performed by Wolfe and Lange, someinteresting theories have come into play. Lange

found that humans are not designed to use fat duringexercise, and also stated that fat oxidation can be

used to keep a metabolic rate up to 60% of VO2 max.Other theories abound such as inadequate FFA beingmobilized from adipose may in fact limit FFA being

delivered to the muscle. However, Wolfe states that fatoxidation is largely increased when effort increases to

85% of VO2 max. However, carbs are still the dominantenergy source. Also, sub-optimal muscular procedurescan limit fat oxidation. Meaning the high amount of

carbs being utilized at high intensity exercise may limitthe amount of fats being oxidized.

The intake of carbs before or during exercise delayingfat oxidation is a common mistake amongst trainers.From the physiology side of things, although fatoxidation may actually be reduced, the available carbs

would provide a more valuable energy source. Whenit comes to bonking, or hitting the wall, carb intake

before or during prolonged exercise can help. Butonce you cross 90-120 minutes or more of high intensity

exercise (climbing mountains etc), glycogen storesbecome very low and the body shifts to an increasedFFA use, which in turn can lead to a decrease in the

effort put towards the exercise. In extreme enduranceevents such as Primal Quest, FFA may provide nearly

90% of the energy that is used in the latter stages.

The Effect of Training on Fat Metabolism

What we are looking at now is how fat utilizationchanges somewhat for endurance athletes over

others. However, it also depends on if you do hoursof MMA, BJJ, hiking etc Some of us may not be

endurance athletes so to speak, but enjoy getting outfor hours on a bike, or hike, and dont realize that somethings may need to be adjusted around that time

period, such as upping the amount of carb PWO. Thetheories that abound are still being researched and

tried. Coggan and others have found some interestingthings on energy used in endurance athletes, and

how the numbers can change. They have suggestedthat endurance athletes may actually use fats more

efciently at levels near 75-80% VO2 max.

Pendergrast and crew also found that fat, especially

intramuscular fat, plays a huge role as exercise getsbumped up to 80% or more in endurance trained

athletes. Dr Costill stated that highly trained athletescould use as much as 75% of their energy from fat,

even when performing at above or about 70% of theirVO2 max. The ability to use this in this manner is hugesaving glycogen for the later stages of the race, when

the push is needed. At the same time, it becomesnecessary to consume carbs during the race to help

prevent complete glycogen depletion. Relying solelyon fatty acids would ensure a slowing down at the end

of the race.

In conclusion, I hope this cleared up the way tha

we do things. Carbs and fats both play an extremelyimportant role in our training. The teeter-totter of how

to plan it out is a whole other ball game. Next monthwe will dive into protein and supplements that we use

to improve our times. The month following that, we wilcover how we tie it all together. I encourage discussionon this, whether you are from the PM boards, sherdog

or wherever. I can be reached by email, or PM on asite. I would also like to thank Robb Wolf, Alan Aragon

Greg, Everett, Kim, and a few others over the years

for teaching me what they know off merely posting inforums and having conversations. Good luck in trainingeveryone!



Cooking with Scotty | Scotty Hagnas

Paleo Chicken Alfredo

Alfredo sauce and pasta is about as far from Paleo

nutrition as you can get. However, here is a simpleway to create a Paleo version. I am using kelp noodles

here, but if you cannot nd them where you live,spaghetti squash is a nice seasonal alternative. Checkback issues of the Performance Menu or Cooking for

Health and Performance for basic spaghetti squashpreparation.

Time: 45 minutes

1 lb chicken breast 1 12oz package of kelp noodles

4 cloves of garlic, chopped

2 tsp olive oil 2 tsp tarragon

1 cup cashews 1/2 tsp onion powder 1/4 tsp garlic powder

1/4 tsp mustard powder 1/4 tsp sea salt

1/4 tsp pepper 1/8 tsp paprika

Add the olive oil to a large skillet. Saute the garlic ovemedium heat for 3-4 minutes. Chop the chicken into

1 inch cubes, then add to the skillet and cook untibrowned on all sides.

Rinse and chop the kelp noodles. Add them to the

skillet along with the tarragon, cover and cook onlow for 30 minutes. Then, pour the liquid from the skillecarefully into a small container for use in the sauce.

Add the cashews, onion powder, garlic powder

mustard powder, salt, pepper, and paprika to ablender. Cover and blend into a powder. Add the

reserved pan juices slowly, blending into a thick sauceYoull have to use a spatula to scrape down the sides

of the blender periodically. Add the juices until themixture reaches the desired consistency.

Add the sauce to the skillet, then mix well. Cover andcontinue to cook for 10 minutes longer, until the kelp

noodles have become tender.

Zone info:4 servings at 1 carb block, 4 protein blocks

10 fat blocks. (9g carb, 28g prot, 15.5g fat)



Sauteed Summer Squash

Time: 1 hour, 15 minutes

2 yellow crookneck squash

1 medium zucchini 5 cloves garlic, roughly chopped sliced red onion, optional

1 1/2 tsp olive oil

2 tsp oregano

Slice the squash and zucchini crosswise, then roughly

chop your garlic. Garlic lovers can denitely add moreif desired! Slice the red onion if you wish, as well.

Add the olive oil and all of the remaining ingredientsto a large skillet. Cover and cook over medium to low

for an hour or more, stirring occasionally. When thevegetables are very soft, they are ready to serve.

I like to save some of the cooked squash to add tosalads or other dishes later on.

Zone info:3 servings at 1 carb block, 1 fat block. (9g

carb, 1.5g fat)

1/2 cup of beef broth (chicken stock will work, too) 1/2 tsp arrowroot, optional

Make a simple marinade with the rosemary, sea saltpepper, beef stock, and Dijon mustard. Mix well in a

bowl. Refrigerate the steaks in a bowl with the marinadefor a few hours, then remove to room temp.

Cook in the oven at 425 degrees F, fat side up. Cook

for 20 min or so for rare. Tent the meat on a plate, letsit for 10 minutes.

If you want, you can transfer the pan juices to a skilletand reduce to a nice, thick sauce. Add the arrowroot to

thicken the sauce if desired. Add any other seasoningsyou like here as well.

Zone info:4 servings at 3 protein blocks, 9 fat blocks(20g prot, 20g fat) This will vary depending on how

lean your cuts of meat are. Mine came out as above.

Steak Tartare

Steak tartare is an Eastern European dish madefrom chopped or ground raw beef. There are many

variants, depending on the region the recipe comesfrom. This recipe is a simple one that combines a fewof the common themes. Feel free to experiment with

different seasonings. Also, some traditional recipes wiltop this with a raw egg.

Many cringe at the thought of eating raw meat. If you

are careful with the preparation and have a goodsource of quality, grassfed meat, then this is actuallysafe and very nutritious. Eating the meat raw greatly

reduces cooking generated toxins. In addition, youl

Tri-Tip Marinade

Cooking time: 30 minutes

1 lb Tri Tip steaks 1 tbsp rosemary

1/4 tsp sea salt 1/2 tsp pepper

1 Tbsp Dijon mustard



avoid nutrient and enzyme destruction or alteration.Personally, I have regularly consumed raw meat for

years.

Time: 10 minutes

12 oz grassfed steak tenderloin

3 Tbsp nely chopped red onion 3 Tbsp chopped green onion tops

3 tsp capers 3 tsp Worcestershire sauce (look for no HFCS orgluten)

1 1/2 tsp Dijon mustard lemon juice

sea salt and fresh ground pepper

Finely chop the steak. Divide into 3 small serving bowls.To each bowl, add: 1 Tbsp red onion, 1 Tbsp greenonion tops, 1 tsp capers, 1 tsp Worcestershire sauce,

1/2 tsp Dijon mustard, a squeeze of lemon juice, andsalt and pepper.

Mix and serve! This is good served with heirloom tomatoslices drizzled with Balsamic vinegar.

Zone info:3 servings at 4 protein blocks, 5.5 fat blocks.

(28g protein, 14g fat)

Moroccan Carrot Salad

Time: 10 minutes

5 medium carrots

3 Tbsp chopped cilantro 1 Tbsp lemon juice 1 Tbsp olive oil

1/2 tsp cumin

1/4 tsp sea salt 1/8 tsp cinnamon 1/8 tsp cayenne

Grate the carrots with a food processor, then tosstogether with the cilantro in a bowl.

In a separate small bowl, mix all of the remaining

ingredients and whisk together well. Pour over thecarrots; toss well.

Zone info: 4 servings at 1 carb block, 2.3 fat blocks(10g carb, 3.5g fat)


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The Performance Menu Issue 56 - Sep. 2009