WOD Blog

3/28 Technique Technique

3/27/2017

Hollow rocks are a terrific core exercise that also teaches mid-line stabilization. Mid-line stabilization is what we need when we deadlift, squat, swing a kettlebell, do pull-ups, push-ups and so many other movements. Once you learn how to stabilize and connect to your core, you learn how to tap into your power. We'll practice hollow rocks into today's gymnastics progressions. Good luck!

Today's Workout
Gymnastics Pulling Progression
then,
Festivus Games WOD 2 - Change the Station This One Sucks
2 rounds, 1 min per station, of:
Burpee
Kettlebell Goblet Squat, 53/35 lbs
Kettlebell Swing (American), 53/35 lbs
Box Jump Over, 24/20 in
Rest 1 min

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. This workout develops our stamina, agility, coordination, power and speed.

Festivus Games Workout Standards:
Burpees
Athletes begin the first burpee by standing upright, knees and hips fully extended. For each repetition the Athlete bends the knees and places the palms flat on the floor. Athletes must get the entire front of their body flat to the floor including the chest and hips. Athletes then perform a pushup and return feet toward the hands. With hands off the floor the Athlete will stand up, extend the knees and hips, and jump, while clapping their hands above the head.

Goblet Squat
The starting position is standing, fully upright with the knees and hips extended, holding the KB horns upright and the KB at a height between the chest and neck. While maintaining the KB grip position, the Athlete lowers the hip crease to below the knee and stands back up to the fully-upright position for each rep.

American KB Swing
The KB starts on the ground, handle up. Using both hands the Athlete grabs the handle of the KB and stands upright with the hips extended. Then the Athlete begins the lowering arc of the movement. The KB must pass behind the legs at the bottom. Then the Athlete begins the rising arc without performing an elevator movement. The American KB swing finishes when the arms are fully locked out with the ears in front of the arms and the KB directly above the head, hips extended, with the base of the KB facing the ceiling and the handle facing the top of the Athlete's head.

Box Overs
Athletes start by standing with two feet on the floor. Intermediate Athletes must jump on top of the box with both feet landing on top of the box at the same time. Novice/Masters Athletes may jump up or step up to get both feet on top of the box. Both feet must be on top of the box before jumping or stepping down on the opposite side. Athletes do not need to stand up completely while on top of the box. They may face any direction while mounting and dismounting. No part of the Athlete's body, other than the bottom of the feet, may touch the box to assist any part of the movement or catch balance. The dismount must be on the opposite side of the box.

Variations
Intermediate:53lb/35lb
Novice/Masters:44lb/26lb
Male:24in/Female:20in

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3/27 Myth Busting Monday!

3/26/2017

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Red Feather deadlifting during CrossFit Games Open Workout 17.4.
This blog is the public voice of our gym. For the past 2.5 years the focus has been on communicating with you, our current members. However, now it's time that we think about a broader audience. Really, this blog is how we communicate with our current and future members. With this realization, we are going to start publishing blog posts that address the needs of our future members. We hope this new content helps debunk myths, motivates, and inspires everyone to be the best version of themselves.

Myth: Lifting Weights Makes Women Bulky

Perhaps no other fitness myth is more pervasive and insulting to women. I could write 1,000 blog posts on this issue because there are so many different points to address. However, today I will focus on just one: "What the hell is bulky anyway?"
Want to read something crazy?!?Leigh Peel researched this very question and found that the majority of her 2000 research subjects identified Hillary Swank's Million Dollar Baby physique as too bulky.
Yep, there she is in all her bulkiness.
Here's the big fat bulky deal. Lifting weights will make you strong. Lifting weights will make you burn more calories which increases your metabolism. Lifting weights will increase your bone density decreasing your risk of osteoporosis and hip fractures. Lifting weights will make you powerful. Lifting weights will make it easier to carry your kids, your groceries, your skis, your bike, your kayak, your everything.
At our gym we lift weights and no one is bulky. In fact, we probably lift heavier weights that Hillary Swank on none of us look like her. We all look like the best version of the strong, confident, and powerful women that we are.
Today's Workout
Gymnastics Pressing Progressions
then,