Heather U. shows her grit with a heavy back squat.
When I was a competitive athlete, no matter the sport, my coaches always put us through a Hell Week. Hell Weeks are increased training sessions where your sessions are longer, more intense or perhaps you do 2 workouts a day. These crucible training cycles always led into our competitive season. In CrossFit, The Open is our competitive season. We emphasize training and practice in our daily workouts, and when The Open starts at the end of February your Friday workouts will be competitive. You will use different strategies or use a different pace or lift more weight to earn points for your team. To get us ready for The Open we have our own unique Hell Week, we call it Femme Fatale Week. Femme Fatale Week is a special training cycle of increased intensity and frequency. We challenge you to workout 5 or 6 days. We challenge you to workout 2 or 3 days in a row. We challenge you to try something Rx'd for the first time, or to try something you've never done before. Femme Fatale Week is a crucible and it can teach you a ton about yourself. You've heard me say that you are 20% stronger than you think you are. Everyone who completes Femme Fatale Week learns just how strong they are. You will do workouts you didn't think you could do. You will be inspired by your fellow athletes. You will be motivated to move better. You will be encouraged to try your best. Hell Weeks teach us about our limits and our tolerances. Femme Fatale Week is our Hell Week training cycle that will get you fired up and ready for The Open. Femme Fatale Week will teach you about your mental toughness and offer you a chance to find out just how awesome you really are. Your coaches know that you're a badass. Join us for Femme Fatale Week and learn it for yourself.
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How did you like those deadlifts yesterday? Meg and Kerri partner deadlift for our Anniversary Throwdown this past summer. Since training with us Meg has reversed her osteopenia and has increased her bone density.
The deadlift is one of the best lifts you can do for your health. The deadlift is how you safely pick up a heavy object. The deadlift is one of the the most functional movements we do. The deadlift develops core strength and strengthens every muscle on the backside of your body. Heavy deadlifts make you feel like a superhero. While the deadlift is superior for making your muscles strong, it is also unparalleled for making your bones strong. Osteoporosis, the gradual decrease of bone density, is a condition that affects about half of all women and a quarter of men over 50. Osteoporosis can be avoided and reversed through strength training. The deadlift is, by far, the most effective anti-osteoporosis strength training you can do. The most common osteoporosis related fracture is a hip fracture. Can you guess which joint is strengthened via deadlifting? You guessed it! The hip. The hip is the most powerful joint in your body. By making it stronger through deadlifting not only will you stave off osteoporosis, but you will also improve running, rowing, skiing, biking, hiking, jumping, throwing, golfing, and all other sports. Strengthen your hip and watch everything else improve. One of the most common pitfalls in fitness, especially amongst women, is a lack of strength training. Ask anyone (who doesn't do CrossFit) how to get in shape and they will tell you to run, or do cardio, or get on the elliptical, or walk. Yes, all of those activities can improve cardiovascular endurance, but they won't get you in shape and they won't make your bones denser. Yoga won't make your bones denser. Running won't make your bones denser. Swimming won't make your bones denser. Picking up something heavy (relative to your strength and ability) will make your bones denser. Aren't we lucky we pick up heavy things in the gym on a regular basis? RSVP for Femme Fatale Week!
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