Matt, AKA MetConner, showing good form on the dumbbell plank row and dumbbell push-up. We are looking for chest-to deck pushups. Keep your core tight! This week's Whole Life Challenge weekly lifestyle challenge is to write, handwrite, in a journal for 10 minutes. Writing in a journal is important because it's a time when we don't sensor our thoughts. We can freely express ourselves without judgement or concern about hurt feelings. Writing in a journal can help us get through the tangle of our own emotions and get closer to what is our truth, get closer to our true spirit. So often in our lives we are caught up in wants, desires, fears, whatever. Spending 10 minutes everyday to dump all of these things onto paper can give us clarity. It can also give us incredible perspective. In my journal on Sunday, I wrote "I feel like there's some magic key that I'm missing to growing my business." Once I wrote that statement, I realized how much unrealistic pressure I'm putting on myself to somehow find this magic key. There are no magic keys...to growing my business or to anything in life. There is patience, acceptance, non-judgment, and good old fashioned hard work. Journalling allows us to work through our unrealistic expectations. We all have them, whether it's six pack abs by summer, loose 40 pounds in 2 months, being the perfect mom, dad, spouse, partner, etc. Journalling can help us wade through the bullshit we tell ourselves and get down to the real essence of who we are. We are imperfect humans beings doing our best at living. Perhaps our journalling will lead us to accept the Japanese notion of wabi sabi - perfect imperfection. Today's Workout Every minute of the minute for 20 minutes 4 Dumbbell plank rows 8 Dumbbell push-ups 10 Ball Slams Pick your loads. If you fail to do work in 1 min, reduce load. Score is lowest loads used. Happy Birthday Holly and Lindsay!We hope your special day is full of love, laughter and perhaps a few ball slams:-)
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Today's Technique Tuesday video is with Coach Becky! Coach Becky gives us some important tips to make thrusters suck less. Is that even possible? YES!! Thrusters are tough because they use all of the muscles in your body, require explosive force, and make it difficult to breathe. They also require mobile shoulders, wrists, hips and ankles...you know most of the joints in your body. They are terrific for core strengthening (as is anytime you take weight overhead.)
Efficiency with thrusters starts between your ears. You have to believe that you can do them. Embrace the suck and it really will suck less. Take a deep breathe, engage your core, get your elbows far away from your knees and drive hard out of the bottom of the squat. Instead of thinking of how difficult they are, focus on how strong your are. Your thoughts and words are powerful, they can affect your energy, your motivation, your result. With each breathe think to yourself, "Yes!" Coach Becky's next Technique Tune-up will focus on the Clean. This is a great opportunity to get focused attention on your technique. Cost is $20 for this 90 minute class. Becky has programmed a CrossFit Games Open workout for you to test your newly refined technique. Today's Workout Strength: Burgener Back Squat Week 3 or 2 min Max reps Double Unders rest 5 Min 2 Min max reps pull-ups or max effort weighted pull-up Metabolic Conditioning: For time 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6 Thrusters, 135/95 lbs 30 Double Unders 4 Thrusters, 135/95 lbs 20 Double Unders 2 Thrusters, 135/95 lbs 10 Double Unders Today's Mobility Monday video is the third and final installment in K Star's squat prep cycle. Have you been working on these mobility exercises outside of class? Mobility is a daily requirement of all CrossFit athletes, and it's especially important for those of us over 30.
The last two squat prep mobility pieces were focused on the hip, today we are focusing on the ankle. You'll do banded ankle distraction and ankle barbell smash. Both of these mobility exercises can be challenging. Be sure to BREATHE as you mobilize. If you're not taking deep and long breathes your body will GUARD and tense up, this not releasing the tension in your tissues. So take some deep breathes as you go through your squat mobility prep today. Before you do any mobility exercises today, do a few air squats. Then re-test your squat after you mobilize. Good luck! Today's Workout Strength: Burgener Back Squat Week 3 10 reps @ 70% 1RM 8 reps @ 75% 1RM 6 reps @ 80% 1RM 4 reps @ 85% 1RM Metabolic Conditioning: Annie 50-40-30-20-10 reps for time of: Double Unders Sit-ups Compare to Feb 12, 2015 Join Coach Becky today for Thruster Technique Tune-up at 3pm.
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