CrossFit Pacific Beach Blog

 

In the early stages of CrossFit PB, before there was ever a brick and mortar building, there were two kids, eager to learn the best methods of training and coaching.  One lived on the east coast and one on the west coast in San Diego.  Much to our employer’s dismay, emails during their work day was the easiest form of communication, allowing for literally zero quality work to get done.  One did CrossFit and the other was heavily involved in bodybuilding training.  So much so that he had even written a book on coaching and training teenage kids interested in weight training.  The email debates would rage for days, weeks, and sometimes months.  They were just a couple kids that loved the weight room and wanted to do it the best way possible.

As you may have guessed, these two kids are Bryan and I.  We were the awful employees that rarely did what we were paid to do and were constantly debating bodybuilding versus CrossFit theory.  To a lesser degree, this conversation still happens on a daily basis.  At the time, we were too young and selfish to understand that we were asking the wrong question.  We did not understand that we were missing the key component, “What is the goal?”  In training and coaching, this is the most paramount question and the only way to find the right answer to anything.  Some people want well rounded fitness and some people are only interested in strength and aesthetics.  What we have learned is that neither camp is wrong.  In fact, both methodologies and theories are 100% correct.  They are correct because they both allow for a purpose driven focus that answers the question, “Why?”  Why do you eat the way you eat?  Why do you train the way you train?  Bryan and I are not here to tell you what is right or wrong, you make that decision.  We are here, however, to educate you on the right way to go about reaching your goals once you have made that decision.  We are here to provide the highest level of coaching, programming, and advice to take you from the person you see today; to the person you want to be in six months, a year, and the rest of your life.

In 2011, Lindsay Renteria, walked in to our office and very passively asked if she could start a gymnastics class.  I am not sure if she expected us to agree but her gymnastics class became the first of many specialty classes that we offer.  Surfing, Olympic lifting, Skills and Drills, Gymnastics, and Bodybuilding are now staples and add depth to the Fitness program.  Sometimes however, some classes stick a little more than others and they catch our eye.  There is something about them that just feels right.  For the past month, we have implemented Saturday morning bodybuilding classes and the response has been incredible.  Every week sells out, the music is loud, and people are straight up getting to work.  It is the reason why I fell in love with the weight room 18 years ago.

Starting Monday, November 3rd, we will be turning this specialty class into a full program.  Instead of this being something you do on Saturday mornings, you can now delve into the mind of Bryan Boorstein.  Before there was the CrossFit programming, there was some of the most beautifully choreographed bodybuilding programming.  Our vision has come full circle and you now have access to the entire portfolio of programming and coaching knowledge.  Over the past month, I have noticed some really cool stuff.  All the annoying things about individual bodybuilding programs and gyms are gone.  People share weights because we have the coolest community working towards a common goal so there is no reason to hoard your weights.  We share so everyone benefits.  We have a lot of squat racks and we will never do curls near them.  Another realization is that a lot of people have never been on an actual bodybuilding program.  So many people start out doing CrossFit, they do not know how hard or awesome the bodybuilding world can be.  We turn the music up, pump some iron, and we do it together.  No more headphones, awkward staredowns , or crappy energy in the gym.  Bryan and I found CrossFit only after years and years of writing and implementing these programs into our training.  You should know about this stuff, experience it, and find out what is right for you.  After all, the answer to everything you do should be, “What is the goal?”  And maybe bodybuilding answers that question.

Mobility Night @ CFPB this Thursday from 6-7pm is going to focus on How to Improve your Squat

Come learn how imbalances might be limiting your performance by over 40%, even if you think you are 'healthy'.  That's right, your body's movement limitations could be the only thing in the way of huge increases in your 1 rep maxes and your stamina over time.
 
Also, together we'll try to figure out how much Shakira or Charles Poliquin can squat.  Because the hips don't lie and the squat is an essential part of ANY true strength program. We'll work on motor control, stability, and mobility to help you get to a full depth squat.   The hips will be the focus, but we'll also spend some time on the feet and ankles.  
 
We will end with a short discussion on tissue recovery times and what under/overtraining can look like physiologically:-). 
 
This is for EVERYONE!  Join Dr. Theresa Larson this Thursday, set a PR, save your knees, and learn some tips you can pay forward in the community.

No ifs, ands, or “butts” about it: The scoop on poop

While the process of elimination might not seem too interesting, it’s actually quite complex and can reveal a good deal about the balance of your diet and gastrointestinal (GI) health.  Talking about bowel movements is a little uncomfortable in our culture, but rest assured you can read this blog from the comfort and privacy of your home…maybe even your bathroom.

Before we get “waste” deep in discussing healthy bowel movements, it’s important to look at how we arrive at one.  First off, the bowel is part of the GI tract.  Our digestive tract is designed to help absorb nutrients like carbohydrates, proteins, fats, vitamins and minerals from the food we eat.  If we can’t use certain nutrients, they continue into the large intestine.  Here, water and minerals are reabsorbed, and the remaining waste is formed into a stool. 

Frequency: What’s normal?

There is no defined “normal” when it comes to how often you should have a bowel movement.  Some people go once or twice per day, some once every few days, and others once per week.  The bottom line is, as long as you feel comfortable, you don’t need to worry too much.  If passing a stool is as easy as urinating or passing gas, you are okay.  If you find yourself suddenly straining, consider if you have had changes in your diet, hydration, sleep, activity, stress level, or a possible illness.

What should it look like?

Bowel movements are usually brown because of bile, which is a substance used for digestion.  While an unusual stool color can be harmless, and can be attributed to a certain food or medication (such as iron or Pepto-Bismol, which turns the stool black), a sudden change in stool color can be of concern.  If you notice a black, bright red, pale-colored, green or orange stool that you cannot attribute to something you ate or that is accompanied by diarrhea, constipation, dizziness or weakness, contact your doctor.  These changes can potentially indicate issues that need medical attention such as internal bleeding, malabsorption, liver disease or other health issues.

The Bristol Stool Chart is designed to help class stools as seen below (1).   

If you find your stools fall into either type 1 or 2, it could be that you are dehydrated and constipated.   In this case, you don’t want your “number 2” to be a number 2!  If you are between 3 and 5 (especially type 4), you are doing pretty well. These stools are easy to pass and do not contain any excess liquid.  If you are 6 or 7, you are experiencing a loose stool or diarrhea.

Keys to healthy bowel movements

There are two key elements to maintaining healthy bowel movements: a balanced diet with plenty of fiber and water, and regular physical activity.  The recommended daily amount of fiber is 38 grams for men and 25 grams for women.  For those over 50, the daily needs drop to 30 grams for men and 21 grams for women (2).  You can easily pump up the fiber in your diet by adding some fruit with breakfast, tossing a few beans on a salad, or adding extra veggies to your favorite casserole. As for keeping well hydrated, there is no “one-size fits all” recommendation.  Several factors can influence your water needs including climate, activity level, and your health.  According to the Institute of Medicine, the adequate intake for total water for young men and women (ages 19 to 30 years) is 3.7 liters and 2.7 liters per day, respectively (3).  Keep in mind, if you are exercising or are out in the heat, these needs will increase.  In addition, the total daily water recommendations do not equate to just water or other drinks like tea or juice.  Part of your daily needs could be met by noshing on foods like melons, cucumbers or a variety of greens, which contain a considerable amount of water by weight.  This is a win-win, as these fruits and veggies also contain fiber. 

In addition to a balanced diet, physical activity is crucial for maintaining healthy bowel movements.  Exercise not only stimulates muscles in your arms, legs, and core, it also helps stimulate muscle contractions in your GI tract.  The muscle contractions in your gut help stools move through your intestines quickly.  When you pair a WOD or jog around the block with a balanced post-workout meal, you are on your way to a perfect #4!  Next time you take a visit to the bathroom, take a moment to reflect.  You might just learn a little bit more about your health.

References

1. Bristol stool chart. http://en.wikipedia.org/wiki/Bristol_stool_scale#mediaviewer/File:Bristol_stool_chart.svg. Accessed October 20, 2014.

2. Fiber. Academy of Nutrition and Dietetics. http://www.eatright.org/Public/content.aspx?id=6796. Accessed October 14, 2014.

3. Dietary reference intakes for water, potassium, sodium, chloride and sulfate. Institute of Medicine. http://www.nal.usda.gov/fnic/DRI//DRI_Water/73-185.pdf.  Accessed October 14, 2014.

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