Brian and Kevin shoulder press back in the day when our gym was only half its size. It's Foodie Friday! Now that we are officially into Autumn (the Autumnal Equinox was yesterday) I tend to roast more than I grill. This is true for meats as well as vegetables. An easy way to have delicious vegetables on hand for breakfast, lunch and dinner is to roast a great, big pan of them. I like to roast roots, shoots and tubers. You can easily add peeled and cubed butternut squash, sweet potatoes or purple potatoes to today's Foodie Friday recipe. It comes to us courtesy of the Whole Life Challenge. Easy Roasted Vegetables Prep: 10 minutes Serving: 6 Cook Time: 20 minutes Ingredients:
This recipe is compliant on all three nutrition levels. Today's Workout
Max reps shoulder press 135/95# Max reps L-pull-up Max reps shoulder press 115/75# Max reps strict pull-up Max reps shoulder press 95/65# Max reps chest-to-bar pull-up Max reps shoulder press 65/45# Max reps kipping pull-up Today we are doing a CrossFit mainsite workout. This is an untimed push-pull workout that combines gymnastics and weightlifting. Because we're not being timed, we're giving our stress response system a rest. While we love fast and furious MetCons, they are stressful. Sometimes we need to slow things down and do a workout for quality and load. Scale the first round of shoulder press to about 85% of your 1RM, scale the second round to about 75%, the third to about 65% and the fourth to about 55%. Scale the first round of pull-ups to the hardest kind you can do. If you can't do an L-pull up, start with strict pull-ups, if you don't have strict, start with kipping. If you don't have unassisted pull-ups, the scaling progression of hardest to easiest is knee pull-ups (use your barbell in the J hooks), ring rows, bands across the J hooks, then jumping. Rest at least 2 minutes between exercises. Compare to Aug 15, 2015
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Joanna looking solid with her alternating plank rows.
Joanna, today's featured athlete, has been battling an old shoulder injury ever since her fist day of CrossFit. However, that has not stopped her from consistently attending our 6am classes. Every class our coaches modify the workout to accommodate Joanna's current range of motion and strength. Every class her range of motion and strength improves. Joanna is a competitive swimmer and has terrific mental toughness. She could have let her old injury derail her. She could have easily rationalized herself out of the 6am classes. She could have easily thought it was too difficult, too much work for the coaches, or let the fact that she was always doing something a bit different from everyone else get her down. She has stayed consistent and patient. She turns up the intensity where she can and maintains a constant focus on mechanics and consistency. A common pitfall of many folks is to fall prey to all or nothing thinking. All or nothing thinking is the faulty logic of, "I can't do something, so I won't do anything." All or nothing thinking creeps up on us when we're injured, stressed, scared and tired. We erroneously think that since we can't do the workout of the day as it's written, eat 100% Paleo every meal for every day, or can't make it to the gym as many times as we like we should just not try. When we fall prey to all or nothing thinking we are not living in the moment and we fail to recognize our ability to choose. Breaking out of this faulty logic loop takes deliberate action. First, it takes acceptance of our current condition. Once we are fully present and aware of our current condition, we can make different choices. Mental toughness is recognizing that it's small, consistent, incremental steps/changes/choices, that keep us on the path to greatness. We choose to come to the gym even though we probably have to modify everything. We choose to eat differently at our next meal despite what we ate at the previous one. We celebrate the days we actually make it to the gym rather than lament the days we didn't. Today's Workout Skill Work: Turkish Get-up then, Every minute on the minute for 20 minutes Odd minutes: 10 Kettlebell overhead squats (5R/5L) - pick your load Even minutes: 10 Dumbbell alternating plank row - pick your load Today's workout might show us our strength and stability imbalances. You might notice significant side-side differences today. So many movements use both arms or legs at the same time. It's really important to move our limbs independently. Oftentimes in our daily lives we move, lift, carry, push, pull things unequally. Today you get to pick your own load for the workout. Pick a load that is challenging, but does not compromise your form. It should take you no more than 30 seconds to complete each movement. This workout tests our core and shoulder strength and stability, muscular endurance, coordination, and balance. Brian has good triple extension in this power clean.
We are in our first week of the Whole Life Challenge. This week's Lifestyle Challenge is to meditate for 10 minutes every day. The Whole Life Challenge folks think this is an important practice for us because: "We spend most of our time judging. While that’s not necessarily a bad thing, it leaves little room for anything to make a new impression on us. We see something and we know immediately what it means — how it will limit us, what a person must be like, or what we now have to deal with. Already “knowing” is a practical thing, but it can limit your experience of what the world is actually like. Have you ever met someone you were sure was going to be a jerk or a know-it-all, only to find out they were a real person, with depth, and far more complexity and value than your first impression allowed for? The practice of removing immediate judgment — of your body, your thoughts, other people, and your surroundings — leaves you open to discover the richness and value these things might have for you. The practice of meditation is a practice in finding out how much judgment you have. It’s not about emptying your mind, shutting off thoughts, or reaching some mythical state of bliss or nirvana. It’s a chance to see how much of your choices are being made unconsciously by a mind that thinks it already knows the truth of everything. P.S. There is no “perfect” in meditation — the mind does what it does. Meditation helps to separate your “you” mind from the “machine” mind that pumps out constant decisions. If you don’t see those “machine” mind things when you sit down, don’t worry, in time you will (the voice that just said “I don’t do that” is the machine I’m talking about, by the way). If you see and hear a lot of of machine-mind stuff, that’s a good thing — you’ll have material to work with. And don’t worry if your machine mind is loud. Your job isn’t to shut that down. Your job is to practice having the real you see and hear everything clearly so that the real you can make your own call." How's your daily meditation practice going for you? Today's Workout 20 Mins to establish a 3 rep max hang power clean then, 3 rounds for time of: 15 Hang Power Cleans, 135/95# or scale to about 60% of 3RM 15 Burpees Today's we are working on speed and receiving position in the clean. Doing hang power cleans (HPC) is a great way to work on the technique of keeping the bar close, speed through the middle of the pull and, of course, power. The power clean is a great developer of hip drive, speed, power and strength. It develops overall athleticism and coordination. Combining it with burpees develops endurance, agility and mental toughness. Today's workout is meant to be fast and light. Scale the weight of the HPC to something you can do in two big sets or unbroken. Good luck! Today's technique video is all about your position at the catch. Keeping your hips behind your shoulders will produce more power. Remember to swing out over your legs and keep that same back angle through the entire recovery.
Today in class your coach will help you get into the correct catch position. Then you will do some drills to learn to correct it. Rowing fast and well requires technique in addition to being able to pull hard. In fact, a good rower knows it's about the push, not the pull. Todays' Workout Jackie For time: 1000m row 50 thrusters 45/35# 30 pull-ups Jackie is not "won" on the row. While the row needs to be fast and consistent, the key to a great Jackie time is sets of big reps and very little rest. The thrusters are light, scale them so they are 10-20# lighter than the WLC Pre-Challenge workout. Aim to complete them in sets of 15 and 10 reps. Same with the pull-ups. These need to be quick and completed in big sets. Scale to jumping pull-ups for Jackie today to keep the intensity high. Good luck! Compare to Nov 9, 2015 Click here to watch Jason Khalipa set a Jackie world record. |
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