crossfit norcal - the performance menu issue 20 - sep. 2006 - scale this, the turkish getup

7/30/2019 Crossfit NorCal - The Performance Menu Issue 20 - Sep. 2006 - SCALE THIS, The TURKISH GETUP

1/18


2/18

THE PERFORMANCE MENU

is published monthly and dis-tributed to subscribers. Pleasevisit www.performancemenu.

com for more information.

COVER

Greg Everett

DESIGN

Greg Everett

BACK ISSUES

Backissues are available atwww.performancemenu.com

All content copyright The PerformanceMenu and its respective authors. Unau-thorized reproduction or distribution is

strictly prohibited by law.

FEATURES

[3]SCALE THIS

Considerations for scaling training for any populatio

[7]A MORE CIVILIZED APPROACH TO BLEEDIN

Why regular blood donation may be a good ideaeven for the misanthrope

[10]THE TURKISH GET-UP

A look at the movement in all its functional glory

REGULARS

[14]COOKING WITH SCOTTY

Scotty Hagnas of CrossFit Portland dispenses some

culinary genius

[16]RECIPES FOR HEALTH & PERFORMANCE

New ways to feed yourself for optimum health and

athletic performance
http://www.performancemenu.com/http://www.performancemenu.com/http://www.performancemenu.com/http://www.performancemenu.com/http://www.performancemenu.com/http://www.performancemenu.com/


3/18THE PERFORMANCE MENU ISSUE 20 SEPTEMBER 2006 3

SCALE THISHave you ever been asked something sofundamental that you just didnt knowwhere to start? Imagine this scene: Little Jimmy walksup to you and asks, Why is the sky blue? To which yousmartly respond, Well Jimmy, the sky appears blue becauseof a light scattering effect in the upper atmosphere. The bluecolor is actually light bouncing off of billions of molecules

of air. You stand smugly, confident in your answer andmastery of all things hoity-toity when Jimmy asks,Why does it work like that? Why isnt thelight thats reflected red or NorCal Green?Well. In addition to noting Jimmys astuteaesthetic observation that the sky wouldindeed be quite impressive NorCal Green, youare a bit stumped with fundamentally why things arethe way they are. You can describe how something works, butthe why is a bit stickier. This may be a stretch, but questionsof scalability are a bit like this for me.

Most days one can find a question on the CrossFit message

board along the lines of, How do I scale CF for my 56 yearold mother, or a 9 year old female soccer player with exerciseinduced asthma, or

The how of scalability is pretty straightforward: Start slowlyand progress conservatively. The why of scalability seemsscreamingly obvious. Dont kill people should intuit well,

but I have seen both the How and Why buggered by physicaltherapists, moms, dads and cops. I think the etiology of theaerobicizer in the headlights phenomenon may be theunder-appreciation of key concepts and a lack of real worldexperience. Regarding these concepts, Id like to touch on sometheoretical information so yall will have a guide or frameworkto draw upon when considering programming for ANYONE.

Most of the questions regarding scalability concern what isnormally described as a special population. Well, thatscrap. Anyone who has not done CrossFit or some other kindof high-intensity training (or who is de-conditioned after a layoff from these activities) is, in essence, a special population.Case in point: There have been a few near-miss fatalities intough hombres like SWAT officers and SEALs who failed toappreciate the fact that ramp-up and progression are vital notjust to success, but to survival.

Robb Wolf



Also, if you are coaching for aliving, it helps to have better thana 5-10% retention rate of peoplecoming through the door butthat is a topic for another day.Once Ive boredersharedwith you the theoretical stuff, Illuse some real world examples ofhow we have modified training

in our clinical practice at NorCalStrength & Conditioning suchthat we have both a high successand retention rate. As you shallsee, rehab, prehab and scalabilityare intimately related topics andit is our intention to help tie allthis together.

A Various Variety Of Variables

When we talk about exercise,whether running, lifting or, Godforbid, cycling, we are usuallyconcerned about some aspectof intensity. The classic death-wish aerobicizer tracks what% VO2 max they are trainingwhereas the Everetts of the O-lifting world (both skinny andstudly) track what % of theirone rep max they are trainingon any given lift. Knowledgeof these relative percentages

or intensities proves vital toeffective planning of the trainingstimulus.

For those of you new to the game,Training Stimulus is analogousto Level of Ass Kicking. Want a

big ass kicking? Dial the intensity up and do a bunch ofit. Now the term Do a bunch of itis code for volume, andin this case it means a heapn helpn of volume. There area few terms that are related to intensity and volume andthe relative level of fanny kicking that activity produces.These terms are loadingor mass and range of movementor distance.

Here are a few mathematical considerations of thesevariables:

Work = Load x Range of MovementPower= Work / Time

Other than being a geeky survey of mechanics, whatsthe point? Well, in the context of scalability, increasingmass (load) or distance or decreasing the amount of time

an activity is performed increases the intensityIn simple terms, lift a heavier weight, move itfarther, move it faster, or in the case of runningswimming, rowing etc., get where you are goingfaster, and you have increased intensity.

As you recall, if you raise the intensity, you raisethe ass-kicking-potential (AKP). So when someoneasks How do I scale a workout for my 56 year

old mother? they are really asking what is areasonable AKP for Mom?

Lets look at the squat as a generic example forthese concepts and then delve into some of ourclinical examples.

If you check out the CrossFit Journal on thesquat, you will get a very thorough explorationof the movement and the common form errorsIn its purest form, the squat involves movingfrom a standing position to a position in whichthe hips are below the knees and then returning

to a standing position. That is the ideal. Butwhat if our hypothetical mom is 5 2 and 267lbs? Well unless she has been competing inStrong Woman competitions, she is likely verydeconditioned, weak and severely overloaded byher excess bodyweight. Is she stilla candidate forthe squat? You bet! But you must limit both rangeof movement and intensity to levels that allowfor perfect form. How do you do this? Put a box

behind her that is about 2 shorter than her bumGet her squatting PERFECTLY to this box. Howmany reps and sets? If she is frail, perhaps onlya set or two of five or ten repetitions in the first

session. More than that if she is hardier. As shebecomes stronger, you can incrementally decreasethe height of the box, thus increasing her range omovement and consequently the amount of workperformed.

Here is a good spot for a digression. The serious studentof the training game might be asking the question, Whatabout Rhabdomyolysis? How do I avoid killing dear oldMom? Well, in a word, that comes down to FAILUREIf you drive someone to failure you are creating anenvironment quite conducive to rhabdo. Why is that?Exercise causes some muscular damage, which is anelement of rhabdo. Driving exercise to failure depletesATP completely. This triggers enzymatic changes in thecells that allow calcium to enter the sarcoplasm, and thisgreatly exacerbates the damage caused to the cell. If youhave a new trainee and you drive him or her to failureon a movement, you are guaranteeing this person will besore. Do some serious loading on those same muscles ina few days, and you may be priming the person for a tripto the hospital or worse.

Figure 1. Scaling Squats By

providing an elevated surface towhich to squat, you can reducethe ROM according to the clientsabilities, incrementally decreas-ing the height and therefore theROM as the client progresses.
http://www.cathletics.com/images/gpc.jpghttp://www.cathletics.com/images/gpc.jpghttp://www.crossfit.com/mt-archive2/Josh_Everett_050120.jpghttp://www.crossfit.com/mt-archive2/Josh_Everett_050120.jpghttp://www.cathletics.com/images/gpc.jpg



If the person is on statins, eats a very crappy diet, orsuffers from certain lipid metabolism diseases, theamount of loading that can do them in can be amazinglysmall. As I learned from Craig Patterson ofCrossFitVancouver, BC: If the client begins to power down(fail), the client is DONE. This avoids both litigationand an empty gym. Nifty, eh?

Summary

Load Start things light, ya knuckle head! We have hadpeople REALLY sore from less than 10 walking lunges.You really have no idea how little it takes to breaksomeone off. Go easy.

Range of movement If structural limitations exist, limitROM to that range in which perfect or near perfectform can be maintained. Examples are the squat andHealth Lift.

Intensity People get all panty-twisted on this intensityterm. Stop it. Its nothing more than What % of effortare you expending for a given activity? If we aretalking 1 RM back squats, then apply it that way. If youare talking a 400 meter run, what percentage of your

best time are you looking at? For scalability issues,more intensity means more tissue breakdown, sorenessand all that goes with it. Want to increase intensity?Increase the load, ROM or the speed in which anactivity is completed.

Clinically Speaking

The following are case histories from clients we havetrained over the past few years. I will describe howwe used the variables of load and range of movement,with an eye towards work capacity, to design effectiveprogramming for each person.

Dolores

Dolores is a 45 year-old woman, 54 232 lbs at our firstmeeting. She is a night shift nurse and has been a pack-a-day smoker for better than twenty years. Her nutrition,work capacity, sleep pattern and mental health are inshambles. In the technical parlance of medicine, she is amess. Our first session involved rowing 1000 meters on aConcept 2 rower at a 3:40 500 meter pace. Dolores showedreasonable hip recruitment on the rower, although her rangeof movement on this exercise was quite compromised dueto severe flexibility issues. We next looked at her shoulderflexibility using a PVC pipe for standing press. Doloreshad some shoulder pathology and pressed somewhat

forward instead of actuallyoverhead. To compensatefor this, she showed acommon tendency to lean

back to give the appearanceof an over-head positionMany years of this typeof movement have likelycontributed to degenerative

disc disease in her midthoracic region. Doloreswas severely compromisedin her squat strength. Shecould not stand withoutthe aid of her arms if shewas in a standard officechair. Dolores showed apronounced tendency tosquat from her toes andplaced severe sheer forces onher knees in the process.

Approach

We made suggestions toaddress several lifestylefactors. We recommended

blackout curtains for herbedroom so the sleep shedid get would be morerestful and restorative. Werecommended a Paleo diewith an emphasis on verylow glycemic load veggieswith only a modicum of

fruit in the form of berriesand melons. We utilized theConcept 2 rower extensivelyin the construction of mixed

modal workouts. Dolores performed some form osquatting almost daily to a box placed approximately 2

below her bottom at full standing height. Frequently usedmovements included body rows, farmers walks and pushpresses. Body rows were performed on low hanging ringsand the loading was adjusted by slowly moving her feetforward. Doloress first exposure to the push press waswith 2.5 lb plates in each hand. Farmers walks were usedto liven up the brisk walking she performed. In thisinitial stage, a sample workout looked like: 3 rounds of a100 m walk, 10 partial squats, and 5 body rows.

Over the course of four months, using slow incrementaprogression, Dolores lost nearly 35 lbs (no direct bodycomposition measurements were made; however, it is safeto assume that she gained a significant amount of muscleduring this time, thus overall fat loss was in excess of 35lbs), reached low-normal blood pressure from a previouslyhypertensive reading, and even quit smoking. She waseventually able to perform workouts with full depth

Figure 2. Scaling Deadlifts

Using a power rack is a simpleway to allow clients to deadliftthrough a limited ROM
http://www.crossfit.ca/http://www.crossfit.ca/http://www.crossfit.ca/http://members.shaw.ca/kcic1/canisms.htmlhttp://members.shaw.ca/kcic1/canisms.htmlhttp://www.crossfit.ca/http://www.crossfit.ca/



squats, use dumbbells weighing 20 lbs on push pressesand was able to run 400 meter repeats fairly easily.

I think two factors are responsible for this success.The first and most important was Doloress willingnessto alter her lifestyle. The second is our insistence onperfect form on all movements coupled with reasonableprogression, allowing for a constant sense of pride andaccomplishment on Doloress part. This allowed for some

challenge without crushing her and making the processfeel insurmountable.

Carl

Carl is a 45 year-old male who has had six hip replacements.He suffered a necrotic hip injury at age 26 with a full hipreplacement being the resultant treatment. Prior to andeven after the injury, Carl was a high level athlete. Infact Carl achieved a significant skill level in Wing ChunKung Fu. In the past several years Carls activity level hasdecreased while his wine consumption has increased.

As a consequence, he has gained 20-25 lbs of excessbodyweight.

Considerations

In the case of a hip replacement, there are a few importantpoints. The first is that certain movements such as crossingthe legs (right leg over left in the case of a right hipreplacement) turning the toe in (particularly under load)and squatting below 90 degrees can dislocate the hip. Theother consideration is how long an artificial hip lasts. Formost replacements, that is about ten years; however, thisis based largely upon how much the limb is used. Younger

individuals tend to be more active and this is why Carlhas weathered six hip replacements in twenty years. Carlwas keenly aware of the movement restrictions on his hip(no leg crossing or squatting below 90 degrees) and wediscussed the tradeoffs as I saw them with embarking on

an exercise program.If he lost weight, hewould increase the lifeof his current hip asthe decreased loadingwould mean less wearand tear. Counter tothis, however, is thefact that increased

a c t i v i t y w o u l dintroduce MORE wearand tear. Obviously

bein g fi tter wo uldmean other health

benefits that weighheavily in the overallcost/benefit analysis,

but these are (at leastto me) not clear-cutpropositions. Then asnow I do not knowwhat the final story is

with regards to the inherent tradeoffs. I tend to believethat improved fitness, even if it means a shortened lifeon his current hip, is preferable, but it is not my hip ormy life!

Approach

Carl chose to undertake the program and we endeavored tointroduce as much stimulus with as little ballistic loadingof the hip as possible. Heavy emphasis was placed on theConcept 2 rower while squats were progressed from veryshallow to a full 90 degrees. Perhaps counterintuitively, D

ball slams were a mutual favorite. A favorite for us because

of the obvious demands of the movement and for Carlbecause he could smash the hell out of something. Whaabout the prohibition against squatting below 90 degrees?Using the concept of limited range of movement, I hadCarl throw the D-balls to a cinder block, thus shortening

Figure 4. Muscle Snatch The muscle snatch can be performed from the high hang position without any ballistic loading

Figure 3. Slam Ball D-balls canbe slammed against a box orother elevated surface to reducethe ROM as necessary.



his range of movement to slightly above 90 degrees (SeeFigure 3). We also made good use of the muscle snatchas it allowed for large range of movement and full hipextension with no ballistic landing inherent in typicalsnatching, cleaning and jerking (see Figure 4).

Perhaps the most shocking movement to be included inCarls training was the deadlift, or as applied in his case,the health lift (see Figure 2). Carl exhibited severe core

instability with associated low back pain. Bum hip. Bumback. Bummer. We used movements such as sit-ups, planksand back extensions to re-establish core integrity but theabs and low back fire together in day-to-day activity andone should conduct most training in this way. We coulddraw from many movements to satisfy loading of theanterior and posterior musculature of the trunk, howeverwhy not go with a universal movement that elicits thegreatest neuroendocrine response of ANY movement? Thehealth lift proved to be hugely beneficial to Carls low backand provided no small amount of enjoyment to Carl as hewas able to progress to some fairly heavy loads, all with

a DECREASE in his day-to-day hip pain. Time will tell asto the wear and tear factor of the increased loading, butit is safe to say that quality of life, self-image and overalfitness have been dramatically improved.

Wrap

I hope this got you thinking about scalability and thefact that there really is no special population whenyou consider the totality of human movement. Its easyto overdo any new activity and it is only through smartincremental exposure that one may make progress andeventually find some level of mastery. Check out theBrandX site for modified workouts and make sure to subscribeto the CrossFit Kids Magazine for scalability, kids style.

Oh yeah: The next time you see that smarty pants LittleJimmy, why dont you ask him why grains are the baseof the food pyramid
http://www.brandxmartialarts.com/http://www.brandxmartialarts.com/http://www.brandxmartialarts.com/http://catalog.brandxmartialarts.com/http://catalog.brandxmartialarts.com/images/issue2.jpsghttp://catalog.brandxmartialarts.com/images/issue2.jpsghttp://catalog.brandxmartialarts.com/http://www.brandxmartialarts.com/http://www.brandxmartialarts.com/



A MORE CIVILIZED APPROACH TO

The promotion of blood donation is invariably approached from the angle of altruism.

Promotional strategies emphasize the need for 38,000 pints of blood every day in theUSa pint almost every two secondsfor the regular and emergency treatment of arange of individuals, from cancer patients to burn victims to premature infants (who arein all probability thoroughly adorable).

But what if youre cruel, selfish and uncaring by nature? It turns out there might be somegood reasons for you to donate too.

BLEEDING

by Greg Everett



The most common reasons to be found in the researchare predicated on excess iron storage. Iron is requisiteto human and most non-human life on the planet. Inthe body, irons primary function is aiding the transportof oxygen by red blood cells as hemoglobin, but it alsoplays a number of other roles, including assisting in thesynthesis of DNA, collagen, and other protein structures.At the same time, iron poses serious risks to life as a potentpro-oxidant. Because of this, the treatment of iron by the

body is remarkably careful: the absorption, distributionand storage of iron is reliant on a well integrated systemof protein structures that prevent irons direct exposureto the rest of the body.

Iron Absorption & Storage

There are two types of dietary iron: heme and non-heme.Heme iron is the form found in meat and is the moreefficiently absorbed type (15% - 35%). Non-heme is foundin plant foods and is less easily absorbed (2% - 20%),although its absorption rate is more greatly influenced

by accompanying dietary factors. Meat, vitamin C andfructose all enhance the absorption of non-heme iron,while soy, calcium, phytates (nutrient-binding proteinfound in grains) and tannins and polyphenols (both foundin tea) reduce its absorption.

When dietary iron enters the guts, it is taken up intoenterocytes, epithelial cells lining the walls of theintestine. If systemic iron levels are low enough to requireuptake, the iron is encased by the transferrin molecule anddistributed through the body as appropriate. Otherwisethe iron remains in the enterocytes, which regularlydie and pass from the body, bringing the unabsorbediron along. Average daily iron loss though mechanismssuch as sweating, urination, and the regular sloughingof integumentary components is around 0.9 mg (pre-menopausal women may lose an additional 15-20 mgper month through menstruation). These losses are easilycovered by anything that remotely resembles a decentdiet.

So in theory, this combination of controlled absorptionand regular dietary replenishment should maintain idealiron levels in the body. Unfortunately its not a flawlesssystem, particularly when challenged by unnatural

modern factors.

Nearly all grain foods in the US are fortified with easilyabsorbable iron. Many people take daily multivitamin/mineral supplements with sometimes enormous amountsof iron. High-fructose corn syrup is used to sweeten nearlyevery packaged food in addition to soda. In short, thereis an epic assortment of variables that can potentiallyoverride the bodys controlled absorption system andleave us with more iron in storage than we need.

The body has no internal mechanism for excreting excess

iron. It simply contains it in protective protein moleculesand stores it in tissues, preferentially glandular tissuesuch as that of the liver and pancreas. In the past, humansdid have a way of dropping excess ironwe were fulof parasites, creating continuous minor gastrointestina

bleedingiron contained in the hemoglobin was in thisfashion dumped from the body. This constant blood losswas likely the reason we evolved with mechanisms toprotect iron and none to eliminate it.1

Those of us living in developed areas of the world arenow free of the parasitic bleeding that reduces iron stores

but also subject to unnatural foods that are either fortifiedwith iron, enhance the absorption of iron, or both. Overyears, this can result in dangerously high levels of ironin the body.

So Whats the Problem?

The primary problem with iron is its pro-oxidantcharacteristics: its very good at helping create free

radicalsmolecules with unpaired electrons withconsequently low stability and high reactivitysuch asthe hydroxyl radical.

In heart attacks and strokes, the bulk of the tissue damageis actually not due to oxygen deprivation, but insteadto the re-introduction of oxygen. When an artery isoccluded, tissues beyond the bloods reach are deprivedof the accompanying oxygen and begin dying. Necroticcell death is not orderlypieces essentially fall apartfreelyand this allows the free exposure of formerlysafely stored iron. When the vessel occlusion is repairedwhether medically or naturally, a huge influx of blood

bathes these broken tissues and the exposed iron, whichreacts with the new oxygen. This violent reaction canresult in severe tissue damage.

Excessive iron storage may also be a factor in thedevelopment of certain cancers such as of the liveratherosclerosis, reduced insulin production and insulinresistance. The research on which these ideas arefounded islike almost all research in similar areasnoconclusive, but does appear relatively convincing.

Regular flushing and replacement of iron also means the

body will have fresh material for hemoglobin and otheriron-dependent structures instead of relying on continuarecycling. The benefit of this is entirely speculative, buno potential drawbacks seem to exist.

Testing Your Iron Level

If youre interested in having your stored iron level testeddont let your doctor test your hemoglobin levelthis iscommon but inaccurate method. Instead, ask for a serumferritin test, which measures the amount of ferritin in



the blood. This number is 10 times lower than your ironlevel; that is, if your serum ferritin number is 70, youhave 700 mg of stored iron. Certain individuals may showinaccurately high ferritin levels, including alcoholics andthose with infections, severe inflammation, and cancer.2

A healthy amount of stored iron is around 500 mg.1000 mg may be problematic. 150 mg is a safe low-end threshold. Less than 100 mg is indicative of iron-

deficiency anemia.3

Donating Blood

Getting rid of blood is not hardthere are a lot of peopleout there more than happy to relieve you of some. Theywont even charge you for it.

My own blood donations have been consistentlypositive experiences. Aside from enjoying scintillatingconversation with the lovely phlebotomists and volunteerpost-drainage babysitters who like to remind me I was

born in 1980 while making continual subtle advances

toward my defiant position with the donut tray, Ivenoticed a significant improvement in energy in the daysfollowing the donations. Ive also been perfectly able totrain at adequate intensity and volume within severalhours of donation, despite my repeated and convincing

Notes

1 Eades, M, Eades, MD. Protein Power Lifeplan: A New Comprehensive Blueprint for Health. New York: Warner Books; 2000.2 Health A to Z. Iron Tests. Available at: http://www.healthatoz.com/healthatoz/Atoz/ency/iron_tests.jsp3 Eades, M, Eades, MD. Protein Power Lifeplan: A New Comprehensive Blueprint for Health. New York: Warner Books; 2000.

assurances to my concerned caretakers that I wouldnever dream of engaging in such reckless behaviorbuof course my longstanding habit of lying to women isnot relevant to this particular discussion. Performance inhigh-metabolic-demand training such as CrossFit will be

below average with a pint less blood in your system, bugenerally donation frequency is limited to eight weeksaregular blood donation schedule that coincides with aweek of limited training volume and intensity could be

a simple method of ensuring periodic active recovery inyour long-term training strategy.

The bottom line is actually very simple: while thepotential health benefits of regularly donating bloodhave yet to be demonstrated conclusively, with propernutrition and lifestyle, and with consideration of knowncontraindications, blood donation poses little if any riskThat being the case, the prudent course of action is to makeregular blood donation a habit. The worst case scenariois that your blood helps save the life of some cute little

baby and your metabolic conditioning is compromisedfor a week every two months.

American Red Crosswww.givelife.org
http://www.givelife.org/http://www.givelife.org/



The Turkish Get-up is one of a great number of effective movements that havebeen filed away by too many under Inconvenient. The movement is difficultuncomfortable, and its failed completion in public makes one look (to theuntrained eye, of course) only slightly sillier than its successful completion.

The functionality of the movement is questionable in thepurest of sensesthat is, rarely if ever do events in ourlives require our moving from supine to standing with aheavy object overheadbut the ultimate functionalityof the Turkish Get-up lies within the transferability ofits sub-movements and positions as well as the stability,coordination and balance it demands.

Surprisingly enough, the TGU is leaking from its longtimeexclusive residence within circles of kettlebellers,

strongmen and inmates into the most unexpected of placessuch as Selfmagazine (wherein the movement is performedwith a neoprene-covered 2-pound dumbbell).

There are a number of variations of the movement itselfas well as with what implement it is performedthis is anarea begging for experimentation because the possibilitiesare limitless (before you get too excited, Jeff Martonealready executed the TGU with a live child.

turkishget-up

Greg Everett
http://www.tacticalathlete.com/tguarticle.htmhttp://www.tacticalathlete.com/tguarticle.htm



The Basic Get-up

Regardless of the particular movement variation beingperformed, the TGU begins and ends in the samepositionsthe differences are primarily in how onetransitions onto the feet.

one

Lie supine (on your back). By whatever means youprefer, position your chosen implement at the end of avertically extended arm. Typically you can simply pressit into position with or without the assistance of yourother hand, but in the case of odd-objects, you may needsomeone to hand it to you, but first establish the punitiveconsequences of your assistants dropping it on your faceto avoid arguments.

two

First draw up the leg on the implement side and place thatfoot flat on the floor. Roll onto the opposite hip, postingyour free hand on that side to assist you. From here, raiseyour torso into a near-upright position, again using yourposted arm to assist you if necessary, keeping the weightedarm fully extended overhead with an active shoulder.

three

At this point is where the variations of the TGU come intoplay. The most common variation seems to be the basiclunge. For this, bring the foot of your extended leg intogroin, lift the hips, and push up onto the leg underneathyou to assume a kneeling position. Your weighted arm,of course, continues to be fully extended with an activeshoulder.

four

From the kneeling position, stand up with your weightedarm still fully extended overhead with an active

shoulder.

five

Reverse the action to return to the starting point. Someprefer to transfer the implement to the other hand atthe top position after each repetition, while some preferto perform multiple repetitions on a single side beforeswitching.



Movement Variations

As I mentioned previously, most of the variationsassociated with the TGU involve the transition to the feet.Here are a few to play with.

Squat

The squat variation of the TGU is my preferred transitionits smoother, demands greater flexibility, offers greatertransferability and doesnt grind off your kneecaps. Atpoint three, simply draw your extended leg up and placethe foot flat on the floor, assuming the bottom position ofan overhead squat. From here, stand up.

Second Lunge

This is simply another method of entering the lungeposition described above. Instead of lifting the hips andpassing your extended leg underneath them, simply draw

the foot of the extended leg into the groin, shift the foot ofthe bent leg forward, and push your hips up and forwardto enter the lunge position. Stand as usual.

Free-Hand-Free

The quickest way to increase the difficulty of the TGU isto not allow yourself to assist with your free hand. Youmay need to use speed to get yourself sitting upright. Youcan also lead somewhat with the weight to help pull youforward.

Two-Handed

Even worse than the Free-Hand-Free variation is the Two-Handed variation. Perform the TGU with an implementin both hands. You can vary it even more by holding

implements of different weights and/or shapes in eachhand.

Decline

To ensure utmost heinousness, try performing any TGUvariation on a declining slope.

The Slim TGU

In this variation, placement of the feet, hips and handsmust remain in a straight line. From the standard startingposition, draw both legs up, placing the feet flat on thesurface with the heel of the weighted side foot in frontof the toe of the other. Sit-up and post your free armdirectly behind yourself, in line with the feet. Drive upand forward into a standing position.

Start with an imagined or chalk line on a forgivinglywide surface. Eventually attempt this variation a narrow

elevated beam. Preferably suspended high over somethingdangerous.

Implement Variations

The most common implements used for TGUs arekettlebells and dumbbells. While kettlebells are somewhatless abundant than dumbbells, they taste great withtahini and ginger and are even functional replacementsfor nuclear fuel rods. Your TGU experience can be veryfulfilling with only these implements, but experimenwith others. Barbells, bumper plates, medicine balls

bottoms-up kettlebells, bicycles anything that isntattached to the ground and doesnt offer potential fortransdermal infection is fair game.



COOKINGSCOTTYW

ITH

Stuffed Chicken Breast

Here is a quick and tasty protein recipe. These can be made

ahead of time and they are portable for lunches and snacks.

As far as the seasonings, experiment with your favorite fresh

herbs and spices. I used garlic powder, oregano, and thyme for

this batch.

12 min prep time, 30 min cooking time

Large boneless, skinless chicken breasts

1-2 Tbsp tahini per chicken breast

Chopped tomato Shredded spinach

Seasonings to taste

With a sharp fillet knife, slice the chicken breasts lengthwisemaking a pocket to stuff. Spread the tahini in each chicken

pocket. Fill with the spinach and tomato, or other veggies o

your choice. Add any seasonings, close the chicken breast, and

place in a baking dish. Bake in the oven at 350 degrees for 30

minutes.

Zone info: 1 oz chicken = 1 protein block, 1 Tbsp tahini = 5 fa

blocks, carb content minimal

Slow Cooker Red Cabbage

Red Cabbage Revisited! A little over a year ago, in my first batch

of recipes for the Performance Menu, I introduced Scandinavian

Red Cabbage. I have experimented with this recipe since then

always looking for a faster, more convenient method. This

version is done in the slow cooker, and by adding sausage (or

other meat), we can make this into a complete meal. If you use

sausage, be sure to look for brands that dont contain nitrates

12 minutes prep, slow cook on low 5+ hrs

9 C shredded red cabbage

4-5 sausages, cut into bite sized pieces

1/2 apple, chopped

1/4 C dried currants or 1/2 C fresh currants

1/2 C water

3 Tbsp olive oil

2 Tbsp lemon juice

Pepper

Add all of the ingredients to the slow cooker. Cook on low 5 oStuffed Chicken Breast



more hours. This is tasty hot, or you can chill it for later.

Zone info: (protein and fat will vary here depending on what

the sausage you use contains. Youll have to figure that part up

yourself- remember that 7g protein = 1 protein block, and 1.5g

fat = 1 fat block) Before the sausage is added, this recipe yields

4 servings at 2 carb blocks, 7 fat blocks

Gaspacho

Got some fresh veggies from the garden? Here is a quick

chilled summer soup you can whip up to take advantage of

the summers bountiful harvest (unless your gardening skills

are similar to mine, and then you can always fall back on the

neighbor, or even the market).

Gazpacho is Spanish in origin, and can take many forms. Here

is a basic recipe. Dont be afraid to deviate from this recipe, you

can use whatever you have on hand.

10 minutes

2 C tomato sauce (Pomi strained tomatoes are

excellent)

1 1/4 C chopped red bell pepper

1 C chopped cucumber

2/3 C chopped red onion

1/4 C chopped cilantro

1 chopped garlic clove

2 Tbsp lime juice

1 Tbsp dried basil

1/4 to 1/2 tsp cumin

Olive oil, optional

Mix all ingredients in a bowl, except the olive oil. Refrigerate fo

one hour. Add olive oil to meet your fat block needs, if desired

Serve cold.

Zone info: 4 servings at - 1.5 carb blocks (if olive oil is used, 1/3

tsp olive oil = 1 fat block)

Gazpacho


16/18THE PERFORMANCE MENU ISSUE 20 SEPTEMBER 2006 16CIPESRE

CIPESR

ECIPES

RECIP

ESREC

Three-Minute Chicken

This is a good quick meal that is perfect forleftovers, or if you are the planning type you canconvert that cold lump-o-chicken-breast into a hotmeal in minutes.

Chicken breast - head of cabbage

Olive oil Marinara sauce (low sugar) Fresh basil leaves Black pepper

Grab a chicken breast and slice it as thinly aspossible lengthwise. Turn the strips 90* and cutthe strips into small cubes. You can control thetexture at this point by either finely mincing thechicken or leaving it in larger cubes. Now thinlyslice - head of cabbage. Place chicken and oliveoil in a pan with as much olive oil as you need tosatisfy your fat block requirements. Add 1-2 cups of

the low sugar marinara sauce of your choice. Heatthoroughly on high heat. Serve garnished with fresh

basil leaves and toped with ground black pepper.

Zone Info: This is a build it as you need it recipe.Chicken is 1 block protein per oz. head ofcabbage and cup of marinara sauce each equal1 carb block and of course 1/3 tsp. of olive oil is1 fat block.

Glazed Chicken & Vegetables

4 large chicken breasts 2 sweet potatoes or yams 4 carrots 2 green apples 3 Tbsp olive oil 2 Tbsp chopped onion 2 tsp curry powder tsp crushed red pepper tsp ground ginger 1 tsp mustard powder

Pre-heat oven to 375 F. Brush chicken breasts witholive oil and place in a Pyrex dish or similar. Cookuntil chicken is rare and remove dish.

Slice and boil sweet potatoes/yams and carrotsuntil tender but firm. Add to oven dish with slicedapples.

In a sauce pan, combine the last 6 ingredients. Stir

continuously until glaze comes to a boil. Spoonglaze evenly over chicken and vegetables. Returndish to oven and continue cooking for 10-20minutes or until chicken is completely cooked.

Zone Info: Protein 1oz cooked chicken = 1 blockCarb 1 apple = 2 blocks, 1 yam = 3 blocks, cupcooked carrots = 1 block; Fat 6 blocks.

Homemade BBQ Sauce

Those of us in the northern hemisphere still havesome summer grilling before us. For those of you inthe Southern hemisphere well, who am I tryingto kid. Anywhere, anytime is a good time for BBQUnfortunately most off the shelf BBQ sauces areloaded with sugar and wheat in the form of soyand teriyaki sauce. Yummy to be sure but theyoffer both an insulin spike and a gut bomb. Whatsa health conscious griller to do? Make your ownIve tinkered with this a bunch this last summerand I have what I think is a pretty good base towhich you can add nearly any spice combo. OK, hear the murmurs of disbelief Dont worry, Ivegot The Duck!

The base of this sauce is one part El Pato and onepart Valentina picante sauce. One cup total is apretty good amount for 1lb (400-500g) of meat. This

base sauce is awesome and can be used as-is butsome of my favorite additions include:

Curry Powder (1 Tbsp/cup) Cumin Powder (1 tsp/cup)

Three-Minute Chicken
http://www.mexgrocer.com/brand-el-pato.htmlhttp://www.mexgrocer.com/brand-valentina.htmlhttp://www.mexgrocer.com/brand-valentina.htmlhttp://www.mexgrocer.com/brand-el-pato.html


17/18THE PERFORMANCE MENU ISSUE 20 SEPTEMBER 2006 17CIPESRE

CIPESR

ECIPES

RECIP

ESREC

Black Pepper (1 Tbsp/cup)

This is just a start to give you some ideas for yourown experimentation. To use the sauce give thisprocedure a shot:

Add your evenly sized meat to a hot, clean grill.Turn the flame to the lowest setting and cook themeat on a middle rack if you have multiple levels

on your grill. Cook the meat on the first side foraround 5 minutes and then turn the meat. Brushthe sauce onto the freshly cooked side of thegrilled meat. Repeat this process every 5 minutes,thoroughly coating the meat with each rotation.Cook the meat around 20 minutes for every inchof thickness for pork and chicken. You can cook

beef much less if you desire a rare or medium rarefinish. If the meat is browning too quickly moveit to the top rack of your grill. A major mistake ingrilling is trying to cook too quickly! Take yourtime, brush in the sauce, and you will be stunnedwith the results. Save a piece of BBQ for Rutman

and Rip. Those dudes love BBQ.

Bring on the Duck!

Grass Fed Beef Jerky!

We are in the process of reviewing differentsources of Grass Fed Beef Jerky (dontworry folks, this is a bullet were willing totake for you!). So far one of our favoritesis the Old Fashioned traditional flavor byMeadow Maid Foods. The jerky is made fromWyoming-raised cattle and is 100% grassfed. The traditional flavor recipe contains abit of brown sugar, but no soy sauce (readNO WHEAT) which is crucial in our eyes (theteriyaki flavor does contain wheat!).

Price: $32.50 for a one pound box

ORDER HERE

UP FOR REVE
http://coachrut.blogspot.com/http://crossfitwichitafalls.com/http://www.localharvest.org/store/M7064http://www.localharvest.org/store/M7064http://crossfitwichitafalls.com/http://coachrut.blogspot.com/


18/18

SUBSCRIPTIONVisit www.performancemenu.com for more information and

to subscribe online.

BACK ISSUESBack issues of the Performance Menu are available atwww.performancemenu.com/backissues. Save when youpurchase issue packages.
http://www.performancemenu.com/http://www.performancemenu.com/backissueshttp://www.performancemenu.com/backissueshttp://www.performancemenu.com/

crossfit norcal - the performance menu issue 20 - sep. 2006 - scale this, the turkish getup

Documents