Chase or be Chased?

IMG_0146 Wess Running in

Some athletes like to come from behind. Others like to stay out in front. Either way it is a psychological situation rather than a physical one.  When you are within seconds of another athlete do you know? And how do you react?

Announcement: There will be no CrossFit Kids classes this Saturday or Sunday. 

________________

Workout:

Complete as many rounds as possible in twenty minutes of:

10 Toes to bar
20 Kettle bell swings
30 double unders

 

Chase or be Chased?

IMG_0146 Wess Running in

Some athletes like to come from behind. Others like to stay out in front. Either way it is a psychological situation rather than a physical one.  When you are within seconds of another athlete do you know? And how do you react?

Announcement: There will be no CrossFit Kids classes this Saturday or Sunday. 

________________

Workout:

Complete as many rounds as possible in twenty minutes of:

10 Toes to bar
20 Kettle bell swings
30 double unders

 

Chin Over

IMG_0185 Jesse butterflying

Sometimes people like to argue that it is easy to miss range of motion during the butterfly pull up. Because of it's circular nature it can appear the the chin is not over the bar. If you do the pull up well your chin will clearly pass over the bar like the photo above. If you can not get this high, keep working hard and make sure you only count the good ones.

_________________

Workout:

Front Squat
1-10-1-20-1-30

Chin Over

IMG_0185 Jesse butterflying

Sometimes people like to argue that it is easy to miss range of motion during the butterfly pull up. Because of it's circular nature it can appear the the chin is not over the bar. If you do the pull up well your chin will clearly pass over the bar like the photo above. If you can not get this high, keep working hard and make sure you only count the good ones.

_________________

Workout:

Front Squat
1-10-1-20-1-30

Therapy

IMG_0107Jess working her push-up.

CrossFit has the potential to stretch into our lives far beyond the physical benefits. Many of us get psychological perks as well. The community atmosphere along with the coaching environment can make bad days seem better and lonely times more full. So next time you are having a bad day come into the gym and you may just feel all better. And of course if you having a good day, come on in too, you might just make someone else's day a little better.

_________________

Workout:

Three rounds of:
1:00 Candle Stick Jump
1:00 Rope Climb
1:00 Row for Calorie
1:00 Hand Stand Push up
1:00 95 pound Overhead squat

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Therapy

IMG_0107Jess working her push-up.

CrossFit has the potential to stretch into our lives far beyond the physical benefits. Many of us get psychological perks as well. The community atmosphere along with the coaching environment can make bad days seem better and lonely times more full. So next time you are having a bad day come into the gym and you may just feel all better. And of course if you having a good day, come on in too, you might just make someone else's day a little better.

_________________

Workout:

Three rounds of:
1:00 Candle Stick Jump
1:00 Rope Climb
1:00 Row for Calorie
1:00 Hand Stand Push up
1:00 95 pound Overhead squat

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Front Squat

CFSCJinDogFS Sonny under the watchful eye of Peter and Edward

The front squat requires the athlete to do a number of compromises. The elbows must rotate as far forward and up as possible without rounding out the upper back and shoulders. The knees must travel forward without the feet coming off of the heal and the hips must sit back without the torso tipping over. The front squat is a great movement that requires a very strong mid-line, flexible shoulders and loose calves. Who knew squatting was going to involve more than the legs.

__________________

Workout:

Rest Day

Front Squat

CFSCJinDogFS Sonny under the watchful eye of Peter and Edward

The front squat requires the athlete to do a number of compromises. The elbows must rotate as far forward and up as possible without rounding out the upper back and shoulders. The knees must travel forward without the feet coming off of the heal and the hips must sit back without the torso tipping over. The front squat is a great movement that requires a very strong mid-line, flexible shoulders and loose calves. Who knew squatting was going to involve more than the legs.

__________________

Workout:

Rest Day

Putting In The Effort

IMG_0242Jarvis locking it overhead.

When talking about intensity and workouts it is important to remember there is absolute intensity and there is relative intensity.  Relative intensity is relative to your psychological and physical tolerances. Absolute intensity is simply average power [Power = (Force x Distance) / Time]. The reason we like to stress the intensity concept is to get people to put in an enormous amount of effort.  We want athletes to push themselves and find there own limits.  

__________________

Athlete Achievement:

Megan's Muscle Up

__________________

Workout:

150 Push-ups for time.

Each time you break a set, run 100 meters with a sandbag.

 

Putting In The Effort

IMG_0242Jarvis locking it overhead.

When talking about intensity and workouts it is important to remember there is absolute intensity and there is relative intensity.  Relative intensity is relative to your psychological and physical tolerances. Absolute intensity is simply average power [Power = (Force x Distance) / Time]. The reason we like to stress the intensity concept is to get people to put in an enormous amount of effort.  We want athletes to push themselves and find there own limits.  

__________________

Athlete Achievement:

Megan's Muscle Up

__________________

Workout:

150 Push-ups for time.

Each time you break a set, run 100 meters with a sandbag.