Happy Birthday Mike! May your special day be filled with good food, good drink, laughter and perhaps a few burpees! It's Whole Life Wednesday and this week we are focused on gratitude. It's natural around Thanksgiving for us to refocus our attention on that for which we are grateful. Positivity begets positivity, and focusing on things for which we are grateful will bring more positive things into our life. When I was in yoga teacher training, my instructor, Nancy Ruby, would remind us that energy flows where your attention goes. If your attention goes toward a negative thing, something or someone you don't like, that is where your energy will also go. However, you have the power to redirect your attention and thus your energy. Want to spend your precious time and energy on something positive? Well then, put your attention on something positive. It really is that simple. A great first step in refocusing your attention on positive things is to practice gratitude. A daily practice of expressing gratitude yields an exponential return of positivity. Try it! Tell us something for which you're grateful in the comments. Please remember, we have no classes on Thanksgiving day. Join us at the Huffing for Stuffing! Friday we have one class at 10:30am and Saturday we have one class at 9am. Today's Workout Gymnastics Pressing Progressions - 3-5 rounds not for time. Pick a handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.
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As many rounds and reps as possible in 6 min of: 10 Pull-ups 20 Kettlebell Lunge w/ pass through (pick your load) Rest 3 mins As many rounds and reps as possible in 6 min of: 10 Kettlebell swings (pick your load) 20 Goblet squats (pick your load) Today we are working on core strength and stability. Anytime we swing a kettlebell our core muscles engage to keep us upright and stable. The KB lunge with pass through demands an upright torso as well. You want a strong core? Today you're working on it!
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Many of you really, really struggle with overhead squat and the squat snatch. We have been slowly transitioning many of you to the split snatch. There is NOTHING wrong with doing the split snatch instead of the "regular" squat snatch. in fact, the split snatch is the original receiving position of the snatch. You can find many, many strong men and women who lift lots of weight in the split snatch.
Today we are strengthening our snatch receiving position. If you are a splitter, you will do the split squat as demonstrated in the video. Even though your mobility might be the limiter for your overhead and squat positions, don't let that be an excuse to not work on the issues in your tissues. Being able to overhead squat is a reasonable and normal movement. Continue to work on your overhead mobility. Good luck! Today's Workout 10-5-3-1-1-1-3-5-10 Reps for load of: Overhead squat or split squat We are working balance, core strength, shoulder mobility and stability, leg strength and positioning for the squat snatch or split snatch. It's Mobility Monday! Today we are deadlifting, and even though it's a relatively light weight, we want to get our back and core ready to lift. Oftentimes, it's the lighter weights were folks get less focused on good mechanics and more focused on moving quickly that things go south. We want to keep the mechanics strong for the deadlifts today. You'll need your core and back muscles to help keep you in a good position for the pushups and for safe box jump landings. You'll recognize several of the mobility movements in today's video. We regularly do cat-cow and banded good mornings for our deadlift prep. Enjoy! Today's Workout Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels.
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CrossFit Games 11.2 As many rounds and reps as possible in 15Min of: 9 Deadlifts 155/100 lbs 12 Hand Release Push-ups 15 Box Jumps 24/20 in Today's workout is a classic CrossFit triplet. We are working core stability and hip strength and explosiveness. The rep scheme is low so you know you can do the movements unbroken or with a solid pace. It's a long workout, so don't go out to fast. Aim to complete each round in the same amount of time. Pacing is such an important strategy, and the "Go hard until I die" strategy will not serve you in this workout. |
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