We have a HUGE 2017 Row'd Royalty Crew. We are isn 13th place!. Who's joining us tonight at 5:50pm for Friday Night Lights? It's Foodie Friday! We all know that nutrition is the foundation of our health and fitness program. One of the biggest holes I see in most folks's nutrition program is the lack of adequate post-workout (PWO) nutrition. We MUST be eating something within 15-40 minutes after a workout. This is not a meal, but a special bonus meal in addition to your regular breakfast, lunch and dinner. The post-workout meal (or snack if you want to think of it that way) is a necessary source of calories and nutrients that will aid in your recovery. The ideal PWO meal should be an easily digestible protein (whey protein shakes, Fuel for Fire, or hard boiled eggs work well) plus some carbohydrates. These two macronutrients help your muscles recover and set you up to perform better at your next workout. Carbohydrates can be included in your whey protein or you can eat real food. Sweet potatoes are a great source of PWO carbs. Here is one of our favorite recipes for a delicious and easy eating PWO sweet potato chew. Post-Workout Sweet Potato Chews Post workout nutrition is an essential part of workout recovery. No matter how you do it, scaled or prescribed, CrossFit is HARD! Your performance at your next workout is directly related to how you recover from the one you just finished. In addition to hydration and mobility, you need to replace the carbohydrates you just used to fuel your workout. There are many options for post-workout carb refueling and one of my favorites is sweet potatoes. Here's an easy and delicious recipe from the folks at Whole 9. Enjoy! Ingredients:
Today's Workout Row'd Royalty Workout 17.3 For time 250m row-rest 30 seconds 500m row-rest 1 minute 750m row-rest 2 minutes 1000m row score 17.3A is 250m row time score 17.3B is total rowing time Happy Birthday Lindsay!Wish wish you the happiest of birthdays! May your special day be filled with love, laughter and a hard row!
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Red Feather has a very solid position at the top of her press. She also regularly develops her mental toughness through a regular meditation practice. What do you do to develop mental toughness? One of my favorite mental toughness teachers is Navy Commander Mark Divine with SealFit and the Unbeatable Mind project. I have had the pleasure of working out at SealFit with actual Navy SEALs, attending Kokoro yoga classes, and reading most of Commander Divine's books. Commander Divine is a rare man. He's a retired Navy Seal warrior, a CrossFitter, a yogi, a devoted meditator, and a mental toughness mentor. All things to which I also aspire. One of the best lessons I've learned from Commander Divine is to feed the my courage wolf. He writes about this American Indian parable in his blog post What Wolf are You Feeding? In this parable, we have two wolves who reside inside us. In our mind is the fear (or hatred) wolf and in our heart is the courage (or loving) wolf. What type of person we are is dependent upon which wolf we feed. Doubt, self loathing, negative thoughts, etc., all feed the fear wolf. Compassion, encouraging others, and forgiveness feed the courage wolf. According to Commander Divine (and this is what he teaches aspiring Frogmen in his SealFit program): Feeding the wolf of love and courage makes us more kind, patient, tolerant, powerful and present. We will avoid conflict and be better leaders. We won’t hesitate to lean into the hard tasks; fear will cease being an influence in our lives. I challenge you to notice which wolf you feed. Which wolf do you feed when you're driving to the gym? Which wolf do you feed right before the coach yells, "3,2,1, GO!" Which wolf do you feed when the workout gets really, really hard? Do you feed the courage wolf and lean into the hard task? Do you feed the fear wolf and convince yourself it's too hard, too heavy, too...whatever. Feed the Courage Wolf. Feeding this wolf will make you happier, your family happier, your friends happier, your coaches happier, the world happier. Today's Workout Gymnastics Pressing Progressions: 3-5 Rounds not for time. Pick a tuck or L hold, handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.
then,
Push Press 1-10-1-20-1-30 reps for load. Use the heaviest weight you can for each set. Your score is the total load for all the barbells, not counting reps. Today is a heavy day (Woohooo!) We love heavy days because in addition to strength, we develop stamina, power, speed (with the push press) and mental toughness. Good luck! Rest as needed between sets. Compare to Feb 24, 2016 The Jessies working their handstand holds and looking very good! Jessie K. is doing the Whole Life Challenge. Are you? It's Whole Life Wednesday and this week's Off-Season WLC Skill Practice is to take time everyday this week to connect with a friend. The instructions are simple:
"There might be no better way to build happiness into your life than to connect with the people you truly enjoy (for no other reason than you enjoy them). Still, many of us treat our friendships and connections as leisure activities, to be nurtured only after the “real work” of being an adult is complete. We go to work, we go home, we answer our emails, we schedule our days and then — maybe then — we make time for our friends. In doing so, we lose out on a huge source of joy, putting personal connection at the back of the line. Luckily, it doesn’t have to be this way. With just a little bit of forethought, we can elevate the role of friendship in our lives to great effect — making both ourselves and our friends happy (and improving everyone’s life along the way). This week, you’ll put friendship first, reaching out with the goal of bringing more joy to your days. Give it a shot, and see if this practice fits with your life. The Off-Season WLC Skill Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these weekly practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice). The Whole Life Challenge asks you to examine your life through a different lens – your physical health, your emotional health, and your overall lifestyle. This eight-week challenge will improve your daily habits, leaving you happier, healthier, and more in control of your outcomes. If you’re ready for a change, this is your opportunity. Click below to learn more." Today's Workout Gymnastics Pulling Progressions: 3 - 5 rounds not for time. Pick a hollow body hold, pull-up, muscle-up, rope climb or T2B progression that challenges you. You can pick an item from different levels. Watch this video for the hollow body hold progressions.
Time Priority Diane
For reps: 60 seconds deadlifts 225/155# 60 seconds HSPU 45 seconds deadlifts 225/155# 45 seconds HSPU 30 seconds deadlifts 225/155# 30 seconds HSPU This workout takes 4.5 minutes, with no rest between exercises. If you're not wasted after it, you didn't go hard, heavy or fast enough. This is meant to be brutally fast. Scale the HSPU to something you can easily do but is a challenge to do for one minute without resting. We are working power, speed, stamina, flexibility, agility, balance, and strength. Remember the 3 x 10 deadlifts we did last week? That was in preparation for this workout. If today's Rx'd weight is not yet available to you, use about 80% of your first set of 10 deadlifts. Good luck! Double unders are a skill with which many of us struggle. Double unders require coordination and perhaps that's why they are so frustrating. You might acquire higher skill movements before you gain double under proficiency. Would you like to know the secret to getting double unders? PRACTICE!
You need to practice every time you're at the gym. You need to buy a rope and practice at home. You need lots of lots of practice. This video has some good tips for someone aiming for their first DU or those of us trying to string together more than 2 or 3. Watch this video if you have a double under and are trying to string them together. Watch this video if you are working on your triple under. Triple unders have appeared on the CrossFit mainsite workouts. Don't be surprised if one day they make their debut at True Spirit. Today's Workout As Many Rounds and Reps as Possible in 12 Min of: 10 Ball Slams - pick load 20 Russian Seated Twists - use the slam ball 30 Double Unders Today's triplet is intended to be fast and furious. You get to pick your slam ball weight then you'll use your slam ball for the RST - a twist on a twist:-) We are working stamina, endurance, core strength, flexibility, speed, and coordination. Good luck! |
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