Staying mentally and physically focused on improving your fitness is impressive work. Our community is full of dedicated, smart, hard working people who take CrossFit seriously. They balance work and family and fun. They eat healthy diets and workout hard. Impressive and inspiring, keep up the strong work everyone.
__________________
Rest Day
Megan M. rocking her kettlebell swings
We talked a ton last week about creating stability in the hip and shoulder joints by spinning the femurs and rotating the elbows. In the photo today, Megan's armpits are facing forward, her rib cage is in and down, her feet are flat on the floor and her knees are over her feet. No wonder she got almost 20 rounds of the pull-up ladder ... that is one efficient athlete.
________________________
Workout
"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
Bailey, Kelsey, Elliot and Lucas tasting gold.
Congratulations to our team for taking first place at the CrossFit Merced Holiday Throwdown yesterday. It was a big weekend for our athletes, with several competing in Merced as well as another group participating in the Good Times Fall Classic in Sacramento.
________________________
Workout
Seven rounds for time of:
7 Muscle-ups
60 pound Dumbbell split snatch, 7 reps
7 Box jumps, 38" box
Practicing functional movements with high intensity takes repetition. Repetition for repetition's sake will not pay off as fast as if you learn to focus on the movement patterns and give yourself little corrections as you go. We all have different bodies and minds that we are trying to get to do difficult things. It is important that you learn to talk to yourself about your movement to make your repetition benefit your fitness.
___________________
Workout
Eight rounds for time and load of
5 Deadlifts
5 Front squats
We have been talking a lot about technique and mechanics and the differences. The mechanical movement goals for each workout are non-negotiable. Back straight, armpits forward, feet flat are examples of mechanical goals everyone will be working for. Thumb on top or around the bar on a pull-up, tap and go, or single reps for clean and jerk or snatch, and underhand or overhand are all examples of technique choices you have to play with.
__________________
Rest Day
Hope everyone had a happy and safe Halloween.
_________________
Workout
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute ... continuing as long as you are able.
Use as many sets each minute as needed.
Diana and Stephanie during J.T.
Halloween is a great holiday for creativity and fun. We hope everyone has a safe and exciting night. Our last session for the day is 3 p.m. No 5:30 or 6:30 classes tonight.
_______________
Workout
5 Clean and jerks on the minute for 5 minutes
3 Clean and jerks on the minute for 5 minutes
1 Clean and jerk on the minute for 5 minutes
Add weight each 5 minutes
A new athlete asked me today if I had any specific fitness goals keeping me going right now, and I told him my focus was on the "joy" part of CrossFit. Often the workouts are hard or scary or technical, but the more fun I am having, the harder I am willing to go and the better it gets. It is easy to get greedy with wanting PRs and new skills, but sometimes the best part is just enjoying the ability to move and doing it with nice people who support you.
-Coach D
_____________________
Workout
115 pound Hang squat snatch, 15 reps
30 Kettlebell swing, 2 pood
90 Double unders
30 Kettlebell swing, 2 pood
115 pound Hang squat snatch, 15 reps
"Try running barefoot on a dirt road. See if you heal strike, see if it changes your mechanics." -Barefoot Bob.
_______________
Workout:
Rest Day
Chris, taking care of business.
Yesterday's post on mechanics used a simple analogy to stress the importance of quality movement. The discussion is one that deserves and requires a lot of critical thinking. Don't miss the forest for the trees and don't accept what people say at face value. Do your own research and make up your own mind. But deadlifting with a rounded back and doing muscle-ups with poor shoulder position is not the best way to get fit.
_________________
Workout: "JT"
21-15-9
Handstand Push up
Ring Dip
Push Up
