Katy swinging strong.
We are always stressing the importance of heels down. We cue athletes sometimes to even float the toes. But are we looking for absolute heel-based movement? No. We are looking for a balanced athlete with the ability to powerfully open the hip. However, to any degree that we loose contact with the heels during hip extension we loose potential power.
__________________
Workout:
Rest Day
Katy swinging strong.
We are always stressing the importance of heels down. We cue athletes sometimes to even float the toes. But are we looking for absolute heel-based movement? No. We are looking for a balanced athlete with the ability to powerfully open the hip. However, to any degree that we loose contact with the heels during hip extension we loose potential power.
__________________
Workout:
Rest Day
The first month of the year is over and I wanted to remind you all of something. Coming to CrossFit is a special time of day. We all have bills and relationships to take care of. Some of us have children and pets and gardens, life is busy. I wanted to take a moment to both praise you and recognize how smart it is to take the time to care for yourself and your body. CrossFitting is a mindful hard fitness program requiring you to try new and difficult things and the pay off is tremendous, keep up the strong work.
____________________
Workout:
Snatch
1-1-1-1-1-1
The first month of the year is over and I wanted to remind you all of something. Coming to CrossFit is a special time of day. We all have bills and relationships to take care of. Some of us have children and pets and gardens, life is busy. I wanted to take a moment to both praise you and recognize how smart it is to take the time to care for yourself and your body. CrossFitting is a mindful hard fitness program requiring you to try new and difficult things and the pay off is tremendous, keep up the strong work.
____________________
Workout:
Snatch
1-1-1-1-1-1
Today I decided to do a physical activity I used to do a lot but have not done in a long long time. I found that even though I had not participated in this activity in quite a while, I was better at almost every part of the practice. I like that CrossFit gives me confidence in my physical abilities. I am not afraid to try new things or return to old activities.
- Coach D
_____________________
Workout:
For Time:
30 Walking lunge
30 Pull-ups
30 Box jumps
30 Push-up
30 Hang-squat clean 35lb dumbbells
30 Toes-bar
30 Kettle bell swing
30 Wall Ball
3 Rope Climb
Today I decided to do a physical activity I used to do a lot but have not done in a long long time. I found that even though I had not participated in this activity in quite a while, I was better at almost every part of the practice. I like that CrossFit gives me confidence in my physical abilities. I am not afraid to try new things or return to old activities.
- Coach D
_____________________
Workout:
For Time:
30 Walking lunge
30 Pull-ups
30 Box jumps
30 Push-up
30 Hang-squat clean 35lb dumbbells
30 Toes-bar
30 Kettle bell swing
30 Wall Ball
3 Rope Climb
The fourteen day win win win event is officially over. Now it is time to re-assess, did it work for you? It has been obvious who participated and it seems to have been a success for everyone. Each time we take the opportunity to evaluate our consumption and make positive change we get closer to a lifestyle where what we eat works for us instead of against us. Post your results, comments, and plans for the future.
________________________
Workout:
Clean and Jerk
1-1-1-1-1-1-1
The fourteen day win win win event is officially over. Now it is time to re-assess, did it work for you? It has been obvious who participated and it seems to have been a success for everyone. Each time we take the opportunity to evaluate our consumption and make positive change we get closer to a lifestyle where what we eat works for us instead of against us. Post your results, comments, and plans for the future.
________________________
Workout:
Clean and Jerk
1-1-1-1-1-1-1
The 'double under' is a troublesome movement for some athletes. While the concept is simple, pass the rope under your feet twice for each jump, the execution is tricky. Two simple keys to help develop your 'double unders' are: 1. Jump tall through the ankle. Straight body position and a rigid torso make repetition easier. 2. Keep your hands and feet in front of your body. Allowing your hands or feet to fall behind you often result in broken body position making repetition more difficult.
Today also marks our two weeks in the Zone. Anyone have a change in performance or body composition? Anyone going for two more weeks?
Post results to comments.
Our last Food log comes form Tom, he also included some results from the two weeks:
8:20AM
2.5 cups of Kale stir fried with 2/3 cups of onions. I added 3oz of steak to the mix and 9 almonds.3 protein, 3 carbs, and 3 fat.
12:00PM
1.25 cups of kale and 1.3 cups of onions stir fried up and added 3oz. of a chicken and steak mix and 9 almonds 3 protein, 3 carbs, and 3 fat.
4:00PM
1.3 cups of onions stir fried up in olive oil and then added 2oz of chicken breast for a simple recovery meal after a surf. 2 protein, 2 carbs, and 2 fat.
8:25PM
2 tangerines, 3 oz. of ground turkey, and 6 almonds for a quick post workout meal. 2 protein, 2 carbs, and 2 fat
10:45PM 2 tangerines, 6 almonds, and 2 oz. of chicken breast. 2 protein, 2 carbs, and 2 fat.
Went a little below my 13 Rx this day, but it just happened to be like that and I felt full, so I didn't want to mess with it.
Life in the paleo-zone the past 2 weeks has been great. I've lost 7 pounds, and have felt much better during lots of my workouts. I'm stoked to be back on track after having slowly been slipping the last couple of months. With that being said, I'm super pumped for the 2 weeks on the zone to be over. 2 weeks without a cheat meal has created a world without with no pie, and full of upper lip hair. I am stoked for tomorrow when I get to switch the two back to their natural balance. Going forward I hope to be in the zone more days than not, but life is for enjoying and want to have my cake AND eat it too.
________________
Workout:
Rest Day
The 'double under' is a troublesome movement for some athletes. While the concept is simple, pass the rope under your feet twice for each jump, the execution is tricky. Two simple keys to help develop your 'double unders' are: 1. Jump tall through the ankle. Straight body position and a rigid torso make repetition easier. 2. Keep your hands and feet in front of your body. Allowing your hands or feet to fall behind you often result in broken body position making repetition more difficult.
Today also marks our two weeks in the Zone. Anyone have a change in performance or body composition? Anyone going for two more weeks?
Post results to comments.
Our last Food log comes form Tom, he also included some results from the two weeks:
8:20AM
2.5 cups of Kale stir fried with 2/3 cups of onions. I added 3oz of steak to the mix and 9 almonds.3 protein, 3 carbs, and 3 fat.
12:00PM
1.25 cups of kale and 1.3 cups of onions stir fried up and added 3oz. of a chicken and steak mix and 9 almonds 3 protein, 3 carbs, and 3 fat.
4:00PM
1.3 cups of onions stir fried up in olive oil and then added 2oz of chicken breast for a simple recovery meal after a surf. 2 protein, 2 carbs, and 2 fat.
8:25PM
2 tangerines, 3 oz. of ground turkey, and 6 almonds for a quick post workout meal. 2 protein, 2 carbs, and 2 fat
10:45PM 2 tangerines, 6 almonds, and 2 oz. of chicken breast. 2 protein, 2 carbs, and 2 fat.
Went a little below my 13 Rx this day, but it just happened to be like that and I felt full, so I didn't want to mess with it.
Life in the paleo-zone the past 2 weeks has been great. I've lost 7 pounds, and have felt much better during lots of my workouts. I'm stoked to be back on track after having slowly been slipping the last couple of months. With that being said, I'm super pumped for the 2 weeks on the zone to be over. 2 weeks without a cheat meal has created a world without with no pie, and full of upper lip hair. I am stoked for tomorrow when I get to switch the two back to their natural balance. Going forward I hope to be in the zone more days than not, but life is for enjoying and want to have my cake AND eat it too.
________________
Workout:
Rest Day
