Last week Coach Noah celebrated the one year anniversary of his Dojo, Makoto No Shin Kan. His students performed an Embu, a public demonstration of the art of Danzan Ryu Jujitsu.
Over the last few weeks I have watched Sensei Noah's students do many incredible things to prepare for the Embu. However, this week I watched them perform a skill that seem's impossible. They broke chopsticks with a piece of paper. Sensei Noah began the lesson stressing the importance of belief and a positive mind set. Then I watched his students close their eyes, focus, breathe and break chopstick after chopstick with a piece of paper. When I asked Sensei Noah how to do it, he said, "You must know with certainty that you will break the chopstick." What do you know with certainty? Do you ever approach a workout knowing with certainty that you can do it? Having a positive outlook and belief in your ability is an important mental toughness attribute to strengthen. Knowing that you can do something is the final, and most important, step in actually doing it. A few weeks ago I said that hope is not a plan. Hope is what you have when you first start working towards a goal. The final step in achieving your goal is to knowing that you can do it. In between hope and knowing is a whole lot of hard work, drills, progressions, step-by-step efforts, a regular practice working toward that which you want to achieve. Today, we are continuing our hard deadlifting work with a "weight across" all sets. Weight across sets, especially heavier ones like today, are equal parts mental and physical. You have to know with certainty that you can lift the same weight for each rep of every set. To do this you need to have confidence that all of the lifting you've done until today has prepared you for this workout. Good luck! Today's Workout Deadlift 3-3-3-3-3 Use the same weight around 80-90% of 1RM across all 5 sets. Optional Cash out: 5 Min EMOM 10 DL @ 50% of 3RM 30sec L-Tuck Sit or Hang
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Together We Can Move Mountains! Today we are joining 2 times CrossFit Games Athlete Jenny LaBaw in a worldwide effort to raise epilepsy awareness. Last September, Jenny ran 500 miles across the state of Colorado and raised awareness and over $50,000 for the Epilepsy Foundation as part of her Move Mountains campaign. This year, she is asking her CrossFit family to join her to Move Mountains in our own boxes by participating in a Charity WOD to help raise more funds and awareness on October 19th, the anniversary date of her 500-mile run across the Colorado Rockies. 1 in 26 people will develop epilepsy (multiple unprovoked seizures) in their lifetime. Chances are you may know some of them. The funds raised from this WOD will help the Epilepsy Foundation to continue to lead the fight to overcome the challenges of living with epilepsy and to accelerate therapies to stop seizures, find cures, and save lives. Let’s harness our power together to Move Mountains, find a cure and save lives! Todays' Workout Run 1 mile 26 Burpee Box Jumps 26 Strict Pull-Ups 26 Thrusters 65/95# 26 Strict Knees To Elbows 26 KBS 16/24kg It's not too late to join our team! Click on the button below to help us Move Mountains.Wallballs and thrusters, perhaps no other two movements make us break out in a cold sweat as much as wallballs and thrusters. Today wallballs are on the menu. You're welcome:-) Wallball efficiency is dependent upon several factors - body position, ball position, hip drive and follow through. Your body position needs to be close enough to the wall so that you can hit your target accurately and repeatedly, but no so close that your cranking your neck as you look up. Start standing at an arm’s length from the wall and adjust from there. The position of the ball is on your chest, with your elbows tucked in close to your sides. Keep the ball high on your chest, especially when you catch it. Resist the urge to let the ball drop below your chest. Keep it high! Your hip drive is the main propellent of the ball. Drive up out of your squat and keep the ball in contact with your body until it naturally moves off your body. Follow through with your arms and hands after you’ve released the ball. Drive your hands up toward the target. This will help keep the ball on the correct trajectory. Watch today’s Technique Tuesday video with Jon Gilson. Jon started Again Faster and is now with the Whole Life Challenge. When Jon speaks, I always listen. Today's Workout 4 rounds for time of: 30 Wall Balls 20/14 lbs 5 Bar Muscle Ups 2 Rope Climbs Scale today's workout so you can finish between 15-20mins. The wall ball reps are high, aim to complete them in 3 sets of 10 or 2 sets of 15. You will do jumping bar muscle-ups if you don't, yet, have a bar muscle up. Rope climbs will be scaled to the 12 foot rope or prone to standing with a knee raise. We are working on stamina, accuracy, coordination, endurance and of course, core strength, shoulder strength and stability, pulling and grip strength. Compare to Oct 9, 2014 . Happy Birthday Frank!May your special day be filled with love, laughter, good food, good friends and perhaps, a few bar muscle-ups!
Today's Mobility Monday video is with Dr. Kelley Starrett of Mobility WOD. He has partnered with the Whole Life Challenge to provide weekly mobility homework. This week's homework is very beneficial for improving our position in the thruster.
Many of us have bad posture and we honestly don't spend enough time working to fix what our bad habits create. You do 5-10 mins of mobility with us when you attend class and that's about 15-20 mins per week of working on the issues in your tissues. It takes a daily 10 min practice to affect real change in your mobility. Isn't that great news? Yes! You can improve your flexibility and mobility with daily training. Today in class you will spend some time working to improve your thoracic mobility. Enjoy! Today's Workout 5-5-3-3-1-1-1 reps for load of: Push Press Optional Cash out: 5 min AMRAP 3 PP @ 50% of today's 1RM 5 Lateral Burpees Today's workout is a heavy day. The push press is a great lift for developing upper body strength and explosive hip drive. The faster you can drive out of your dip, the more weight you can move. One component of our Whole Life Challenge workout challenge is a 3 rep max thruster. The push press is one half of the thruster and for most of us, we are limited in the thruster by our pressing strength. Today we are working to increase our pressing strength to help us increase our 3 rep max thruster weight. Good luck! |
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