Josh drives up with his elbows!
Today's Foodie Friday blog is written by Heather Kahler, "Chef HK", CrossFitter and hostesses of Sprouts Dinner club. "Ever since early humans invented fire, and then huddled around it to share meals, I imagine that meal times became critical community-building events. There are different styles of meal-based community. Familial - A household member prepares a meal, and the rest of the family members east what's prepared. This has several variations.
We are sharing a spectacular meal, a formative team-building experience, and enjoying our craft. Sprouts Dinner Club is a team epicurean experience. We invite you to come to the table. Our next diner is Sunday, June 12, 2016. We will be making celebrating summer with a Caribbean lunch. RSVP here." Today's Workout 1-1-1-1-1-1-1 reps for load of Thruster + Push Press + Push Jerk + Split Jerk From the rack, a thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. Use the heaviest weight you can for each set. Rest as needed between sets. Today's workout is all about learning to use your powerful hip drive to lift heavy weight overhead. A powerful hip drive crosses over to many outdoor sports, skiing, skating, cycling, running, hiking. Whenever you take weight overhead you engage and strengthen your core. Want to work your abs today? Get heavy overhead. Good luck!
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Our mental toughness topic today is visualization. We've been practicing visualization in our SealFit Kokoro Yoga challenge. Visualization is a powerful tool that is simple to integrate into your mental toughness routine. You can use visualization for any task, challenge, or goal that you want to achieve.
You do not need to be in a quiet room sitting in full lotus to reap the benefits of visualization. In fact, if you can calm yourself down and visualize a positive outcome in the midst of noise and chaos, then you're ahead of the game. Visualization is simply going through a sequence of events, or envisioning the outcome, or something you'd like to achieve in your mind. For example, say you want to deadlift 2 x your bodyweight. Close your eyes, slow down your breathing, and imagine every step it takes to deadlift that much weight. Visualize all of the training days you'll need to increase your strength. Visualize the actual lift. Visualize how you set-up to the bar. Visualize how it feels to set your shoulder blades on your back, grasp the bar, lean back and push the floor away. The fantastic thing about visualization is that your mind creates positive neurological connections that will actually help you do the very thing your visualizing. Your mind doesn't know the difference between actually doing the thing and you visualizing doing the thing. Tap into the power of visualization today! Today's workout is all about developing core stability and core strength. The upright torso demands of the lunges are strong. Resist the softening of your core and any forward lean. Work hard to keep your core strong and torso upright. This will get more and more difficult as your core endurance is challenged by the sit-ups. Use your visualization techniques to keep your mind and body engaged. Good luck! Today's Workout Spend 15 minutes working on your goals & goats. Then, as many rounds and reps as possible in 15 min of: 10 Dumbbell reverse alternating lunges with pass-through, pick load 20 Sit-ups 30 Double Unders WOD Notes A Reverse alternating lunge with pass-through uses one dumbbell held in one hand. As you step back into a lunge, the dumbbell is passed under the forward leg into the opposite hand. You then stand back up by bringing the back leg forward. This is one rep. Begin the next rep by stepping back with the opposite leg. When performed correctly, the torso remains upright and the knee on the reversing leg strikes the deck lightly. The 6am class lines up for their squats.
This week's Whole Life practice is to support your teammates. Last week we talked about the importance of the team. This week we challenge you to say something encouraging and positive to the people with whom you work, play, do yoga and CrossFit. We coaches notice who supports and encourages each other in classes. We see how supporting someone else can lift up everyone and make the class that much better. The folks at the Whole Life Challenge said it best in a recent blog: "Being a part of something where everyone is chasing the same goal can open up a world of possibilities. In giving support, you get it— finding guidance in what you share with each other. In being a part of how others solve their problems, you can be inspired, both to conquer your own and to share in someone’s success. And in being open to others, you’ll open the number of eyes and minds that are committed to your success in ways you might not have imagined." Engaging with your tribe is one of the most powerful healthy lifestyle practices you can practice. It will take practice, just like learning a double under or the snatch. It's through the daily practice of support and encouragement, that you develop compassion and empathy. You develop it for those around you and, perhaps, most importantly, you develop compassion for yourself. This is your challenge for the next week. Engage with three people in your next yoga or CrossFit class. Encourage them, support them, help them find the best in themselves. By doing so, you will find the best in yourself. Today's workout is all about training for Memorial Day Murph. The pull-up volume is high, 90 reps. This is only 10 shy of Murph. You will do 150 squats, exactly half of Murph's squat reps, and run 1200m just shy of half the Murph run distance (2 miles). Think of this as half a Murph. Today's workout will give you a good idea as to how long Murph may take you. If you don't have consistent kipping pull-ups, scale to the easiest pull-up version you can do. Success in today's workout depends on pacing and a positive mental attitude. Today's Workout 3 rounds for time of: 400 m Run 15 Pull-ups 50 Air Squats 15 Pull-ups Today we are doing a CrossFit manisite workout. It is intended to be completed in less than 10 minutes. This workout is light and fast. The increasing reps are a mental toughness game for sure. Efficiency in the snatch will help you keep the intensity high in the final round. With the final round at 21 reps, we are working on our movement accuracy (one of the 10 general physical skills.) We want to keep our technique solid throughout all the reps. It's when you get tired and sloppy that injuries occur. Stay focused on your good technique. Really work on a straight and close bar path today. The more you swing the bar, the longer it takes to compete the reps. Also, when the bar swings it puts additional stress on your shoulders. The best line of action is straight and the safest line of action is straight. Keep the bar close and keep the bar path straight. Watch today's Technique Tuesday video with Chris Spealler and Eric O'Conner on efficiency tips with the muscle, power and squat snatch. Good luck! Today's Workout Skill work on handstands/handstand walking and core strength. Then,
WOD Notes and Scalings
Level I, the load has been reduced to meet the intended time domain and intensity. The snatch will be taken from the hang position to create a faster turnover between the reps. Strive to complete each set of hang power snatches within 2 attempts. During the hang power snatches, jump through the heels and squeeze the glutes to create the most momentum on the barbell. Land in a partial overhead squat before standing up all the way to finish the rep. Aim to complete this workout under 10 minutes. The Level II athlete can attempt this workout as Rx'd if able to complete 10 power snatches at 115/75 unbroken. If this is not possible, reduce the load to encourage as few breaks as possible during the power snatches. Ensure the hips and knees are fully extended before returning the barbell to the floor to begin the next rep. Complete this workout under 10 minutes. |
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