Meg and Nicole, Team Snowgull, do coordinated front squats for the Kittens and Cougars Throwdown. We've had so much fun doing this competition. Who's joining us next year?
It's Whole Life Wednesday. How did last week's no booze challenge go for you? Let us know in the comments if you made it 7 days without a drink. Couldn't do it? Perhaps rethinking your attitude about drinking is in order. This week's challenge is to sign up for the Fall Whole Life Challenge. The Fall WLC starts September 17th, that's only 3 and a half weeks away! It will be upon us before we know it. Sign up before August 31 and take advantage of the $39.00 early registration discount. If you're a returning WLC player, your early registration discount is $29.00. Remember, the winner gets $165 in cold hard cash. That's more than a quadrupling on your investment if you're a first time player and more than a 5 times return on your investment if you're a repeat player. Everyone who signs up before Aug 31 (in one week) will be eligible to win a True Spirit CrossFit & Yoga trucker hat. We will select the winner by raffle on Thursday Sept 1. Sign up TODAY! You'll want to do a little bit of prep work after you sign up. Here's what the WLC folks suggest: Here are three things you’re going to want to do to prepare for the Challenge:
Today's Workout Skill work: Handstands/Handstand walking/hand balancing then, 21-15-9 reps for time of: Front Squat 135/95 lbs Handstand Push-up Today is fast and furious. We're working core, legs and shoulders. It's a full body day. The scaling for the HSPU is standard push-ups, downward dog push-ups, or inverted push-ups on a 24inch box. Aim to complete this workout in less than 12 min.
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The shoulder press develops shoulder strength, stability and requires good core control. It's not a dynamic lift like the push press or push jerk. It's a slow and controlled lift.
Two common issues we see with the press are: 1. Moving the bar around your head 2. Overextended spine at the top of the lift. Remember, you always move your body around the barbell. So in the press, move your head back and out of the way so that the bar can move in a straight path. I think of moving my head backwards then driving the bar through the space where my face just was. It's almost as through I'm driving the bar backwards. In reality the path of the bar is straight. But, for me, thinking of driving the bar backwards through my face helps. To help keep a neutral spine and braced core at the top of the lift, think about drawing your ribs toward your hips. Squeeze your butt and draw your ribs down. This will help keep your spine neutral and eliminate amy back pain you might feel as the weight goes overhead. Good luck! Today's Workout 5-5-3-3-1-1-1 reps for load of: Shoulder Press Use the heaviest weight you can for each set. Go for a max effort press. Rest as needed between sets. Then, Cash-out: 50 burpees for time Today is a heavy day. We are developing shoulder strength. We are also working speed and power with 50 burpees for time. Good luck! Today's Mobility Monday video is from Dr. Ryan DeBell of The Movement Fix and it's all about getting your hamstrings ready for deadlifting. Many of you complain of tight hamstrings, and while static stretching feels good on tight muscles, it's not enough to make a change to the muscle fibers. To make a change, you need to add in movement and mobility. Follow The Movement Fix's pre-deadlift prep today and notice if you have more movement in your hamstrings. Do you like what you're learning with The Movement Fix? We're hosting The Movement Fix seminar on September 17th. This 8 hour seminar will provide you with all kinds of terrific information, drills and practical mobility exercises to do to improve your movement and mobility. Click on the button to register today! Today's Workout
5 rounds for time of: 15 Deadlifts 185/135# 15 Toes To Bars Today's workout develops hips, core and grip strength. This is meant to be completed in 13 mins or less. Scale your reps and load to stay within this time domain. The goal is to complete it faster, not heavier. Do this workout as Rx'd to calculate your Heavy Fitness Level on Beyond the Whiteboard. |
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