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Our Intramural Open Teams showed their spirit last Friday night! What will they do for our final FRIDAY NIGHT LIGHTS? Come to the gym at 5:30pm and find out! Boy has this year's CrossFit Games Open been AMAZING! We have squatted, jumped, deadlifted, pushed-up, bear crawled, rowed and cleaned heavy and we're still smiling and ready for more. BRING.IT.ON 18.5! This is the closest Intramural competition we've ever had! Only ONE POINT separates the two teams. Team Littles have made a spectacular surge over the past 4 weeks to whittle away at Team Big's pre-season 20 point lead. Tonight is the final night to see who is better at CrossFit, little people or big people. Here is how the two teams are stacking up: You have 6 classes today and Sunday at 10AM to do 18.5. We are not able to run 18.5 in our classes on Monday. You must do it Friday or Sunday.
It wouldn't be Friday without the mention of FOOD! Eating well is the foundation of a healthy lifestyle, and I am super excited to announce that Chipolte is sponsoring our final Friday Night Lights with delicious chicken burritos. You can make yours Paleo by dumping it into a bowl:-) Chipolte is unique amongst American fast food companies in that it does not use any GMO food, it does not support big industrial agriculture, and is committed to partnering with farmers, ranchers, and other suppliers whose practices emphasize quality and responsibility. You can read more about their Food With Integrity mission here. I also love Chipotle's transparency about the calories, macronutrient and and micronutrient quantities of their menu items. Calories are prominently displayed in the store next to menu options, and you can get comprehensive nutrient information on their website. The online interactive nutrition calculator allows you to know exactly how many calories, and grams of protein, carbohydrates and fat are in your favorite personalized meal. This is why Chipotle is the preferred fast food recommendation of nutrition coaching services like Working Against Gravity and Renaissance Periodization. I count my macros as part of my nutrition program and I love knowing that my favorite post-workout steak and rice burrito bowl with lettuce, red salsa and tomatillo salsa has 25 grams of protein, 47 grams of carbohydrates and 10 grams of fat. I can meet my macros, get a good post-workout meal, eat food which supports my core values of sustainability, and support a locally managed business that is supporting mine. It's a win-win! Well, just what did the CrossFit community vote as our final CrossFit Open Workout? I tested today's WOD earlier this week. I had to use a lot of positive self talk to convince myself I could go for another 10 steps. YOU CAN DO THIS.
Today's workout is a perfect one for testing your mental toughness. I think people are 20% stronger than they think they are. Meaning, if you think you can only hold onto those KBs or DBs for 100m, I bet you can REALLY hang on for 120m. So much of the time, we believe the stories we tell ourselves, and for so many of us, the story is total and complete crap. How often do you doubt yourself before the workout even begins? I hear it all the time! My heart breaks when I hear a True Spirit athlete say, "I can't," or "Yeah, but," or "You want me to do what?" I want you to discover your power, and you can do that by believing in yourself. Today, you are going to hold onto some weights for as long as you possibly can. When you think you can no longer hold them, I want to to say to yourself, "Just 10 more steps," or "I can do this." Positive self talk during a workout is as equally important as your physical effort. One of my favorite mental toughness mentors is Greg Amundson. He's an original CrossFit firebreather and redefined the 10 General Physical Skills into 10 Mental Attributes of Elite Fitness. We could all use some training in these mental attributes. Endurance: The ability to maintain belief in self and others. Stamina: The ability to create and maintain intense mental effort, focus and resilience. Strength: The ability to maintain resolve of decision. Flexibility: (1) The ability to independently choose an emotional reaction to a wide range of external circumstances. (2) The ability to apply versatile methods to the accomplishment of a fixed goal. Power: (1) The ability to encourage self and others in the pursuit of a worthy goal. (2) The ability to immediately generate an intense state of motivation and positive expectancy. Speed: The ability to make immediate command decisions in the face of opposition, challenge and uncertainty. Coordination: The ability to invoke the most productive emotional response at a given time and place. Agility: (1) The ability to support the needs of others while ensuring personal goals and challenges are fulfilled. (2) The ability to respond to environment and circumstance with deliberate attitudes and beliefs so as to achieve a desired end state. Balance: (1) The ability to maintain individual physical, mental and emotional wellness. (2) The ability to maintain a state of mind or attitude regardless of external stimuli. Accuracy: (1) The ability to set and achieve specific goals. (2) The ability to listen and correctly identify internal thoughts, emotions and energies. In which attributes ones are you the strongest? Which ones need the most work? How will you improve upon them today? Share your thoughts in the comments. Tammy grinding through the deadlifts in Open Workout 18.4.
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 making it completely functional. 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? |
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