You can't hide from the erg:-) It's Whole Life Wednesday! That means we have a new weekly lifestyle challenge. This week's challenge is to RSVP for your next 3-4 CrossFit or YogaFit classes. Look at your schedule for the next week. Choose the dates and times you think it's most probable that you will make it to class. Sign into your Front Desk HQ account and enroll in classes. It's that easy! Enrolling (RSVP) in classes ensures your spot in class. It helps the coaches plan their warm-up and mobility work. It helps keep you accountable to yourself and your fitness. Good luck! Today's Workout As long as possible (ALAP):
WOD Notes
The 500-m pace you choose is intended to be maintained for 0:20-1:30, depending on your rowing ability. Use this as a guide for choosing an appropriate pace for each round. It will take a few strokes to get up to speed. Use a race start. Timing starts on the first pull and, once you are up to speed, stops if you drop below :02 of your intended pace.
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Our Technique Tuesday video features Kelley Starrett and Carl Paoli discussing box jump mechanics and the mobility required to jump and land effectively. Jumping is a basic human movement that we all can do. Where we see some problems develop is in landing. It seems like jumping and landing should be easy and not very technical. But, we know that all sorts of problems arise when we jump and land onto a box. We need to keep an upright torso, hamstring tension, shoulder mobility and an explosive hip drive. All too often we see knees collapsed, ankles rolled in, and crappy positions on top of the box. You'll spend some time today getting your ankles and calves ready for jumping. Today's video is long, and worth watching in its entirety. Today's workout is all about max effort and recovery. You have 3 short intervals with rest in-between. We are working on speed, stamina, explosiveness and recoverability. During your two-minute rest, focus on your breathing. Try to make your exhales longer than your inhales. This will calm down your central nervous system and help you recover for the next interval. Good luck! Today's Workout In 4 minutes complete: 200m Sled Drag 90/60 Max reps box jumps 24/20 Rest 2 minutes In 4 minutes complete: 400m Run Max reps sandbag front squats (pick load) Rest 2 minutes In 4 minutes complete: 100m Uneven Farmers Carry 45/35# 35/25# Max reps double unders Our Facebook Check-in contest has begun! Be sure to check-in on Facebook when you get to class today!Today's Mobility Monday video is all about the infamous butt wink at the bottom of a squat. You may have heard our coaches discuss this. We want to avoid butt winks, and to do that we need to understand why it's happening to you. If you know you butt wink at the bottom of your squat, then you either 1. need to mobilize your ankles and/or adductors, 2. wear squat shoes, or 3. squat to a box set just above the height that initiates the wink. That way you can work on a wider stance, learn to initiate your adductors, and work on hip mobility.
You have an opportunity to work on this today with our heavy back squats. We are getting heavy in our back squats today and working up to a new 3 rep max. If you're really new to CrossFit (4 months or less) you'll work up to a 5 rep max. Heavy days elicit as powerful neuroendocrine response and work our phosphogen-creatine pathway. Plus, we just like getting stronger. Have fun! Today's Workout 3-3-3-3-3-3-3 reps for load of Back Squat Work up to a new 3 rep max then, if time allows Cashout: 100 Sit-ups for time Remember to check into class on Facebook! Our Facebook Check-in contest has begun. |
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