We have a lot of new people coming to the site by way of our Groupon, so here are some links everyone should check out:
30 days of ZombieFit by Kyle Wood
Now, our WOD for today:
Warm Up: run 1/4 mile OR row 250m OR bike .5 miles.
3 rounds of: 5 push ups, 5 tuck jumps, 5 sit ups and 5 isuckatthis**
**perform a movement that you suck at. If it is already in the warm up, then perform 10 repetitions of that movement instead of 5. For instance, if I suck at sit ups, and there are sit ups in the warm up, I’ll do 3 rounds of 10 instead of 3 rounds of 5. If I suck at handstand push ups, I’ll perform 3 rounds of 5 handstand push ups (or their progression) and add that to the warm up.
As quickly as possible, perform 5 rounds of the following:
30 second rest
15 air squats
15 second rest
15 air squats
25 air squats
50 push ups
I am pleased to announce that we are starting to provide classes in downtown Chicago starting July 11th. Please see the info on our Classes Page for class preparation and scheduling. Please note that we are offering three types of classes, all of which will be held at Grant Park at Van Buren and Michigan:
ZombieFit Camp ($15 – M, W, F: 6am – 7am)
An hour long cardiovascular and anaerobic boot camp to start your day off with a bang. (20 person maximum, with a minimum of 5 to prevent class cancellation – bring a friend!)
ZombieFit Class ($20 – T, TH – 6:30pm – 8pm; Sa – 730am – 9am, 9:30am – 10am)
This will be a 90 minute class that will contain instruction in basic parkour movements, situational awareness and a conditioning workout. (15 person maximum with no minimum participation required, will look to add more class times should participation warrant it)
Conditioning Class ($10 – T, TH – 6pm – 630pm; Sa – 7am – 7:30am, 10am – 10:30am, 10:30am – 11am)
This is a 30 minute conditioning class that will challenge the athlete with functional movements and body-weight exercises to be performed at high-intensity. (20 person maximum with no minimum participation required, will look to add more class times should participation warrant it)
As always, if anyone has any questions feel free to contact Rich via email or telephone (630-394-9624).
Today is a Rest Day.
“CrossFit Slop” and Functional Movement Standards
During a recent travel through the internet I came across a couple of sites that were critiquing CrossFit for various reasons. In the effort of full disclosure, I love CrossFit. I think it is an amazing program that provided me with an introduction to functional fitness and I am incredibly grateful and indebted to the company for making positive changes in my life. I won’t speak about the politics of the sport and its affiliates, but CrossFit and Coach Glassman have revolutionized fitness in ways that are only now reverberating through the health and fitness community.
All that being said, I came across two mentions of a CrossFit standard called “CrossFit Slop”. (See this blog post from Whole9 and this blog post fom Mark Fisher Fitness.) The “CrossFit Slop” standard allegedly states that if an athlete is performing movements at high intensity, their form should be degrading by approximately 20%. The reasoning being that if the athlete has perfect form they are not working hard enough, and if they have horrible form they do not have enough knowledge and practice with the movement.
I won’t comment on the feasibility of this standard in a CrossFit modality, but ZombieFit athletes will ALWAYS, ALWAYS be required to maintain proper form while doing their workouts and movements. The main reason for this is that these workouts are programmed in order for athletes and students to begin parkour training. If you do not instill in yourself proper form of basic body-weight movements, it will make it difficult, if not outright dangerous, to perform parkour movements outside.
If your back rounds in a squat, your precisions will suck. If you do not get proper depth and flexibility in your squat your landings will suck. If your core isn’t stabilized in a push up, your kong vaults will suck. I can go on and on. . . .
The secondary reason is strength-training. Since the ZombieFit modality only uses body-weight movements, you must use proper range of motion and form in order to allow for maximum hypertrophy and strength gain. Think of the difference in performing lunges when your knee touches the ground and then contrast that with a lunge with 20% less depth. The latter will be much easier, but will also result in a weaker athlete/student.
Again, this isn’t a hit on CrossFit or their fitness theories. I had honestly never heard of this standard in any of my multiple CrossFit classes and had my share of CrossFit coaches yell at me for my form at the end of a WOD. I just want to make sure that all our students and athletes know that you must concentrate on form and range of motion on ALL movements, whether they be a squat or even just a jumping jack.
About a month and a half ago some web analytics informed me that a young trainer/athlete had started a fitness study with ZombieFit. Kyle Wood of Australia spent 30 days doing ZombieFit WODs and blogged about his experiences. He did a fantastic job and was nice enough to summarize his experiences in a conclusory blog post.*
Thanks so much for all your hard work and kind words Kyle!
**This snapshot of Kyle’s blog is posted with the author’s permission and may not be cross-posted or published in any other format. You can clickthrough the image to get to Kyle’s blog!
Hey everyone! Over the past couple of months I have been experimenting with different options for ZombieFit programming. I want to introduce more functional movement (parkour) practice into our workouts while not diminishing the returns of our body-weight metabolic conditioning WODs. In that regard we are moving to a 5-day schedule with 2 rest days interspersed throughout. It will look like this:
Day 1 – MetCon (metabolic conditioning WOD like we have been doing)
Day 2 – MetCon
Day 3 – Rest Day
Day 4 – functional movement/parkour WOD
Day 5 – Rest Day
The reasoning for this is two-fold; the first being that ZombieFit is about functional fitness. We believe that functional movements performed at high intensity are the BEST way to get in shape and stay in shape. This schedule allows you to continue to advance your functional fitness while scheduling a specific workout to concentrate on parkour movements. The second reason for this schedule is rest. ZombieFit WODs and parkour take an extreme toll on an athlete’s body. I briefly flirted with the idea of just replacing our 3rd MetCon workout in our 3-day on, 1-day off schedule with a parkour WOD, however the practical application of this was difficult as it is just too much stress on the body for beginner and intermediate athletes. By adding an additional rest day the athlete will ideally be rested prior to the parkour WOD and prior to the first MetCon WOD.
Now, if you do not have the desire to undertake the parkour WODs you do not have to. I will not be programming a 3rd MetCon WOD during this 5-day cycle. However, we do have over 680 WODs in our archives that you can look at to get your fix. (For best results, pick a WOD randomly by entering an exercise in our search box. Challenge yourself!)
This will be a WOD with the same levels as the MetCon WODs (etudiant, avancee, traceur) but will solely focus on a functional/parkour movement. This could be anything from balance training to vaults to kongs-to-precisions. Some of these exercises will be demonstrated via youtube video, while others will be described narratively. Each parkour WOD will concentrate on ONE movement. The goal of the WOD will be to practice the movement. There will be a short conditioning WOD after the movement practice for all levels using that parkour movement.
Please note that we will be repeating the movements trained in the parkour WODs multiple times. I will re-post the initial description of the movement in each subsequent Parkour WOD, however we will update the conditioning workouts.
**IMPORTANT NOTE REGARDING SAFETY**
I cannot emphasize enough the care and effort needed to ensure your safety when performing ANY functional movement. One of the things we believe is very important at ZombieFit is situational awareness. Look at your surroundings. Do not assume anything! Know where you are jumping from and where you are jumping to. DO NOT PERFORM A MOVEMENT IF YOU CANNOT REASONABLY DO IT. If you are uncertain then try the movement in a gym or with a bouldering pad underneath you. Yes, it is important to push yourselves, but do it in a safe and controlled manner. Progression is key! Do not try to kong a 6-foot gap if you’ve never done it on the ground.