CF Blog May 2

WOD:IMG_2608
2 Rounds
25 Box Jumps (24/20)
2 Rope Climbs
25 KB Swings (1.5/1)
25 Abmat Sit-ups
25 DB Hang Squat Cleans (35/20)
800m Run
25 Back Extensions


Ultimate CrossFit Referral Program

Member Referral: (Ongoing Program)
If you refer a friend to the gym and they sign up, you will both receive

10% off of your next months membership dues.

Have a friend who has been wanting to try us out?  Now is the time!


An FYI for all of those with friends and family that are planning to give Ultimate a try  –

Starting on Saturday May 9th – The Saturday free introductory workout will
now be at 9:30am.

***

Masters Throwdown Series!

Pretty cool competition series coming up for Masters Athletes (35+).  Definitely worth checking out – there’s an age and ability division for everyone over 35!!

Check it out at Masters Throwdown Series 


CF Blog May 3

WOD:photo-5
10-9-8-7-6-5-4-3-2-1
Pull-ups
Burpees
*150m Row after each round

Post WOD:
3 x 10 hollow rocks
3 x 10 arch rocks


May 4 – The Met

2014-12-02 19.31.24


WoD1: 10 to 1 knees to elbows with shuttle sprint between sets
WoD2: 10 to 1 tuck jumps with 5 push-up-to-plank between sets
WoD3: 10 to 1 wall touches with 10 sit-ups between sets
WoD4: 10 to 1 dips with 5 squats between sets


CF Blog May 4

Strength:  IMG_2613
Back Squat 3-3-3-3-3

WOD 1:
4 Rounds (6 min)
30 sec Max Effort DU’s
15 sec Rest
30 sec Max Effort Power Snatch (75/55)
15 Sec Rest

WOD 2:
4 Rounds (6 min)
30 sec Max Ball Slams (30/20)
15 sec Rest
30 sec Max Effort Box Jumps (24/20)
15 Sec Rest

*3 min rest b/w WODs

***

Momma’s Quote of the Week:  “Do more than is required. What is the distance between someone who achieves their goals consistently and those who spend their lives and careers merely following? The extra mile.”—Gary Ryan Blair

***

Here comes the SUN!!!

Guys, looks like the warm weather is here to stay (yay!)!  Please make sure you dress appropriately for the weather and bring a water bottle to fill up!

***

Fun little article about all of the benefits of Jump Rope, courtesy of Buyjumpropes.net:

6 Surprising Benefits Of Jump Rope, & 2 You Already Knew

Posted by Matt Hopkins on April 16, 2015

Maybe your vision of jumping rope is tripping about PE class with a beaded rope and 20 other 12 year olds. We get it. We were there too. But if you haven’t picked up a jump rope since, or you’re just afraid of looking silly at the gym, here are a few reasons why jumping rope is one of the very best exercises out there (and a lot cooler than you think).

#1 Calorie Cooker

Very few exercises burn calories like jump rope. Even jumping at a very moderate rate  burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute rounds and you’re looking at 480 calories in half an hour. According to Science Daily, 10 minutes of skipping rope is about equivalent to running an 8-minute-mile. There’s a reason the American Heart Association created an entire movement around jumping rope (ever heard of Jump Rope for Heart?).

#2 Build Agility & Quickness

Want to get “lighter on your feet?” Skip rope every day for a few minutes. When you jump rope on the balls of your feet, body connects with mind to make “neural muscular adjustments” to keep you balanced. Essentially, skipping rope improves your balance and quickness/coordination by making your mind focus on your feet for sustained periods of time, even if you’re not conscious of it.  Boxers know this. Why do you think jumping rope is a favorite exercise for the best boxers in the world?

#3 Increase Bone Density

The medium impact of jumping rope increases bone density, but isn’t as hard on your joints as running because the impact of each jump is absorbed by both legs. In fact, according to Dr. Daniel W. Barry, a researcher who has studied the bones of the elderly and of athletes, the latest studies show simply jumping is one of the very best exercises for improving bone density.

#4 It’s Good For Your Brain

We know that exercise (even as little as 20 minutes) is good for the brain. But did you know that activities with BOTH physical and mental demands (like ballroom dancing or jumping rope) have higher impacts on cognitive functioning than exercise tasks alone (like the treadmill or stationary bike). Turns out the very best workouts for brain health involve coordination, rhythm, and strategy. So the next time you’re jumping rope, challenge yourself to try some jump rope tricks. Turns out they’re really good for your brain.

 Continue reading…


5/5/15

cinco

Tuesday, we will be running the Greenway for Cinco de Mayo 5 miler.

http://www.meetup.com/CharlotteRunners/events/219527220/


May 5 – Freedom Park

20150127_061831


Slam Ball Love
5 Rounds
-25m slam ball throws
-15 slam balls
-25m lunges
-15 sit-ups


CF Blog May 5

Strength:
Press 3-3-3

WOD:
75 cal Row
50 Thrusters (75/55)
30 Pull-Ups

***

10947210_10100548112016103_8606922181087305881_n

“Cornhole For A Cause”

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGB ( vbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited. Family and Friends
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.


May 6 – Freedom Park

2015-03-03 08.06.29[hr] Speed: Suicide Sprints X8
WoD 1: Death by Burpees
WoD 2: Tabata Core Work


CF Blog May 6

WOD: IMG_2618
21-15-9
Deadlift (225/155)
Ring Dips

*800m Run after each round

Post WOD Skill/Cash-Out:

L-sit (accumulate 90 sec)
-or-
Hollow Rock (accumulate 50 reps)

***

“Cornhole For A Cause”

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGB ( vbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited- family and friends!
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.


May 7 – The Pit

‘Griff’
800m run
400m backwards run
800m run
400m backwards run


May 7 – The Pit

untitled

Brilliant

The Perfect Word

Rent a Goat

Watch

Genuine People

Commonly misused Phrases

PERMA

Living off Food Stamps

The Love of Family

Improbable Libraries

[hr] ‘Griff’
800m run
400m backwards run
800m run
400m backwards run

 


May 7 – The Pit

20150224_063646

[hr] ‘Griff’
800m run
400m backwards run
800m run
400m backwards run


CF Blog May 7

Strength:

Our UCF Run Club Rocking the Cinco de Mayo 5 miler!Our UCF Run Club Rocking the Cinco de Mayo 5 miler!

Back Squat 1-1-1-1-1

WOD:
3 RFT
25 DB Walking Lunges (45/25)
20 DB Push Press (45/25)
15 DB Bent over Row (45/25)

***

For all of our runners and endurance peeps out there – a good little read from the Tabata Times:

Bottoms Up: Strengthen Your Feet to Run Faster & Stronger

by Kristy Parrish

People want to believe that there is a magic shoe….Just taking off your shoes is not the answer — you must also strengthen the foot and then learn proper movement patterns.

When I started teaching Pose running technique over a decade ago, I switched over to minimalist shoes. All of a sudden, I was able to “feel” my run and especially my form errors such as heel striking and hitting the ground too hard. As my runners transitioned to this new running form and gave up extra cushion in their shoes, we had to add foot strength exercises to our training, as most of us were experiencing discomfort initially. Barefoot training, running on grass, and running on sand — as well as specific foot strength exercises — have been part of my training and coaching ever since. It’s the best way to transition to minimalist shoes and really be able to run “as nature intended,” using your shoes simply for protecting your feet from the elements.

The reality is that the running shoe industry has been adding so much extra cushion that we have an epidemic of people with “pudding feet” — a technical term my physical therapist used when she was teaching me how to strengthen the foot. The lack of strength in the foot leads to errors in movement because the runner cannot feel what is happening, so s/he continues to make mistakes such as hitting the ground too hard or heel striking. In recent studies conducted on the impact forces of heel striking, Dr. Lieberman of Harvard University found that heel striking is similar to hitting your heel with a hammer using three times your bodyweight. Running and landing on the forefoot, with the foot closer to the body, was found to only have an impact of 1.7% of total body mass vs 6.8% with a heel strike. Here is a link to the full article: http://www.barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html

Running barefoot or in minimalist shoes was thought to be the answer to this problem; however, unless you are using correct movement and have a strong foundation, this will only create more pain/injuries. In fact, the number of runners injured by trying to run “naturally” ended up winning a lawsuit against a shoe company. People want to believe that there is a magic shoe, but the only magic is in the work you the athlete are willing to do. Just taking off your shoes is not the answer — you must also strengthen the foot and then learn proper movement patterns.

The good news is that strength training your feet is simple, and you will feel the benefits quickly. There are many exercises to choose from, but below are three exercises that are easy to add into your routine. Once you incorporate these three simple tips, you will be running, lifting and moving stronger overall while preventing injuries.

These are basic strength exercises, so please make sure to add in mobility as well. Rolling the bottom of the foot with a yogatuneup® ball is a great way to warm up for your strength exercises.

Keep reading…


May 8 – Freedom Park

20150302_061259[hr] WoD 1: 5 Rounds of 10 wall jumps, 15 yard sales, 20 squats
WoD 2: AMRAP 5 of 10 dips and 25 boomerangs
WoD 3: Accumulate 50/75 push-ups with 50m sprint during breaks


CF Blog May 8

Strength: IMG_2669
Clean 3-3-3-3 (no touch and go)

WOD:
10-9-8-7-6-5-4-3-2-1
T2B
Weighted Back Ext (25/15)

*5 Rope Climbs completed during workout

***

We are loving this from our friends at modPALEO:  Make sure you check out their new offerings!

THIS IS WHO WE ARE

 

 
We are…
Foodies,
Nature enthusiasts,
Fitness devotees,
Coaches
Dog lovers,
and enjoyers of craft beer.

We are not scientists. 

We are people who have a passion about food – good food. And over the past 3+ years, that passion has become the foundation of our company, modPALEO.

We are on a mission to not only feed you delicious goodness, but to spread knowledge as well – the knowledge that whole, real, and sustainable foods are the best choices for our health, and the health of the environment.

We are believers that clean eating improves overall health and wellness.

Numerous studies (please visit Mark’s Daily AppleChris Kresser, and Robb Wolf) have shown that eating better food translates into marked health improvements. But we don’t need a study to tell us what we have already seen first-hand. Through our own personal trial and error, and that of our clients, we have seen some amazing results – weight loss, improved blood panels, better quality sleep, more energy, and the alleviation of symptoms from chronic diseases.

You see, we understand that advancements in science have made it possible to develop processed foods with extended shelf lives that are “safe” to eat. But just because you can eat something, doesn’t necessarily mean that you should and certainly doesn’t mean that it is good for your health.

We are athletes with performance goals.

While many hop aboard the paleo train with weight loss goals, they are pleasantly surprised to find that improved fitness levels are a side effect as well. Those who follow a measurement based fitness program (like CrossFit, weightlifting, running, etc.) will find that once they make the transition to eating quality, whole foods, their numbers  improve.

As it turns out, the old adage, “you can’t outperform a bad diet” is completely true!

We are supporters of the environment.

At modPALEO all of our ingredients are locally sourced from area farmers who share in our beliefs of ethical and sustainable farming. The produce we use is seasonal and all of our proteins are grass-fed, grass-finished and pasture-raised.

Sustainable farming enhances our environment by ensuring the availability of these natural resources for generations to come. Supporting these farms is good for the animals, good for the farmers, and good for our local and regional economy. In short, you can feel good about where your meals come from.

So no, we’re not scientists. But we are purveyors of quality food and promoters of fitness and good health.


CF Blog May 9

WOD: IMG_2671
“Partner Whitten”
5 RFT
22 KBS (2/1.5)
22 Box Jumps (24/20)
400m Run
22 Wall Balls
22 Burpee

*one person working at a time. Split reps as needed. Runs are done together.

*if someone wants to run solo – 40 minute cap.

HeroWhitten_th.jpg

 

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

***

The first available date to volunteer at Charlotte Family Housing is nextThursday 5/14/15 at 6:30.

They only allow 6-8 people to come per night. Currently there are 3 people signed up. We typically meet at Viva chicken and grab food to bring to the families. If you are interested in volunteering or have any additional
questions please contact Montell or Charlotte Family Housing directly.

Montell 540-968-3715
*
Charlotte Family Housing
300 Hawthorne Lane, Charlotte, NC 28204 • 704-335-5488
*
ABOUT:
Charlotte Family Housing (http://charlottefamilyhousing.org)

We hope to target the second or third week of every month. Commitment usually involves buying dinner for the 10-15 women and children that are housed on site (we normally get a few chicken dinners from Viva chicken right around the corner and then just interact with the women and kids for a few hours).  We would suggest no more than 6 people at every opportunity—so if there’s sufficient interest we can sign up for multiple nights down the road.  

Please email
Montell Watson(montellwatson3@gmail.com) for more information on how to
get involved. 


CF Blog May 10

Happy Mother’s Day!!

Skill:

image courtesy of red bubble.comimage courtesy of red bubble.com

Gymnastic Bar Goat Work
Pull-Up-Kipping-T2B-Butterfly-C2B-Bar Muscle-Up

*10 EMOM of 3-5 reps chosen movement

WOD:
3RFT
400m run
30 cal row
20 Burpee Over Rower


May 11 – The Met

2014-10-27 07.13.35[hr]

WoD 1: 15 min Sprint Interval of 20 sec sprint / 40 sec rest

WoD 2: Tabata – Incline Push Ups and Dips


CF Blog May 11

Strength: IMG_2619
Back Squat 5-5-5-5 @~80%

WOD:
3 Rounds
21 Calorie Row
15 Pull-ups
9 HSPU

***

Momma’s Quote of the Week:  “Follow your passion, be prepared to work hard and sacrifice, and, above all, don’t let anyone limit your dreams.”—Donovan Bailey

***

The first available date to volunteer at Charlotte Family Housing is  Thursday 5/14/15 at 6:30.

They only allow 6-8 people to come per night. Currently there are 3 people signed up. We typically meet at Viva chicken and grab food to bring to the families. If you are interested in volunteering or have any additional
questions please contact Montell or Charlotte Family Housing directly.

Montell 540-968-3715
*
Charlotte Family Housing
300 Hawthorne Lane, Charlotte, NC 28204 • 704-335-5488
*
ABOUT:
Charlotte Family Housing (http://charlottefamilyhousing.org)

We hope to target the second or third week of every month. Commitment usually involves buying dinner for the 10-15 women and children that are housed on site (we normally get a few chicken dinners from Viva chicken right around the corner and then just interact with the women and kids for a few hours).  We would suggest no more than 6 people at every opportunity—so if there’s sufficient interest we can sign up for multiple nights down the road.  

Please email
Montell Watson(montellwatson3@gmail.com) for more information on how to
get involved. 

 


Endurance 5/12/15

IMG_2715

WOD:
10 Banded Partner Sprints
10 Hill Sprints
5x 100m Dashes


May 12 – Freedom Park

2015-03-03 08.07.04[hr] WoD 1: 5 Rounds – 10 hip thrusters, 15 wall jumps, 20 Squats

WoD 2: 21-15-9 Jumping Lunges, Handstand Kick-ups, Burpee Wall Jumps


CF Blog May 12

Strength:
Deadlift 3-3-3-1-1photo-7

AMRAP 10 (from 10/22/12)
3 Hang Power Snatch (115/75)
6 Box Jumps (30/24)

Cash out:
1 min front plank
30 sec left side plank
30 sec right side plank
1 min bicycle

***

Sweet new women’s tops!!  

IMG_2714

$25 – get them while they last!

***

Changes to Open Gym

 

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.


May 13 – Freedom Park

20150127_062946[hr] 400m Run-Max KB Swings-400m Run

Rest 2min

KB Press Left-400m Run-KB Press Right

Rest 2 min

400m Run-Max KB Squat-400m Run


CF Blog May 13

Strength: Push Press 2-2-2-2

WOD:
For time:
1000m Run
50 Ball Slams (30/20)
800m Run
40 Toes-to-bars
400m Run
30 Kettlebell Swings (2/1.5)

***

Sweet new women’s tops!!  

IMG_2714

$25 – get them while they last!

***

Changes to Open Gym

 

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.

 


May 14 – The Pit

20150224_060519[hr]

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m


May 14 – The Pit

untitled (10)

MCT vs. Coconut Oil
Ending Homelessness in Charlotte
Life Advice from Cartoons
Regret. Get over it.
Are you disorganized?
Culinary bucket list
Careful with those tweets
Science Photos
Brilliant Life Lessons

[hr]

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m


May 14 – The Pit

Run 1600m

Rest 3 minutes

Run 1200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m


CF Blog May 14

Strength: IMG_2673
Front Squat 1-1-1-1-1

WOD:
10 Rounds
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of DB Thrusters (45/30)
Rest 30 Seconds

***

“Cornhole For A Cause”

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGB ( vbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited- family and friends!
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.

 


May 15 – Freedom Park

20150223_062157[hr] “Shannon”
3x7min AMRAPS – 1min Rest
Partner One: 200m Run
Partner Two: (1)Situps, (2)Bicycles, (3)Yard Sales

Cash Out:
2 Rounds – Wheelbarrows 10-15m (focusing on shoulder and core stability – for both partners)


CF Blog May 15

Strength: IMG_2668
Snatch 3-3-3-3 (no touch and go)

WOD:
3 Rounds
800m Run
21 Power Cleans (155/105)

***

Sweet new women’s tops!!  

IMG_2714

$25 – get them while they last!

***

Changes to Open Gym

 

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.

 

 


CF Blog May 16

WOD:HeroBlakeMclendon_th
“Blake”
4 Rounds
100’ Overhead Walking Lunges (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 HSPU

***

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

***

Changes to Open Gym

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.

 


CF Blog May 17

“Rowing Annie”IMG_2672
500m Row
50 Abmat
400m Row
40 Abmat
300m Row
30 Abmat
200m Row
20 Abmat
100m Row
10Abmat


May 18 – The Met

2015-01-26 09.33.06[hr]

Speed 1: Partner Stair Sprints x5

WoD: 5 Rounds – 10 sit-ups, 10 wall touches, 10 push-up-to-plank, 10 extreme jacks, 10 super stars

Speed 2: Partner Sprints x5


CF Blog May 18

Strength: photo-800
OHS 2-2-2-2

WOD: (from 2/17/14)
3 Rounds
400m Run
21 OHS (95/65)
14 Pull-ups

***

Momma’s Quote of the Week:  “Be happy for this moment. This moment is your life.”—Omar Khayyam

***

Interesting read from the Tabata Times:

So You Think You Have a Mobility Problem? Hypermobility in the CrossFit Athlete

by Todd Nief

So You Think You Have a Mobility Problem? Hypermobility in the CrossFit Athlete
Last week, I was working with a client who struggles with the (squat) clean[2]. She hates the movement. The bar crashes hard on her shoulders, and she always pitches forward in her receiving position.

“I can pull the bar like crazy, but it always just smashes me when I catch it.”

She was talking about how she used to be a dancer[3] and how she used to have great mobility[4], but now she just can’t hit the positions that she used to. Like any good CrossFitter, she’s been spending some time before and after her training sessions working on her mobility: foam rolling, stretching, band distracted joint mobility drills.

In the case of the hypermobile athlete, what we’re usually encountering is a lack of stability.

However, I had a bit of an intuition that her mobility may not be the problem with her clean receiving position. She was new at the gym, so I’d only seen her lift a few times. Still, from watching her move a bit and knowing that she had a dance background, I was thinking that we may be dealing with a case of hyper mobility.

 

This wasn’t meant to be some sort of fitness guru split second assessment either — I think those folks who take one look at someone’s posture and gait and lay out a plan of exercise and stretching are completely full of it. Sure, there are little clues and hunches that can help coaches make quick assessments, but we always want to check to make sure that we’re right, since there are plenty of former dancers who look like they’re hypermobile, but may be totally locked up in the thoracic spine, for example.

Still, I did think this was a hypermobility issue, so I asked her to do a few things.

“Lock your elbows out as hard as you can.”

They hyperextended.

“Try to touch your thumb to your forearm.”

thumb-to-forearm

No problem.

This was by no means a complete assessment, but she was able to quickly demonstrate a Beighton Score[5] of 4/9, which is indicative of hyper mobility.

What does this mean? She can achieve very extreme ranges of motion in her joints. So why can’t she hit the receiving position she wants in her squat clean?

Does she need to do more foam rolling and more stretching to get her tissues to allow her to achieve the position?

I would argue not. In the case of the hypermobile athlete, what we’re usually encountering is a lack of stability.

Plank-over-extension

Please don’t plank like this.

If there is a lack of stability in a range of motion, the nervous system will prevent the body from “going there.” To an athlete, this may feel like “tightness.” It may feel like restriction that needs to be stretched, rolled, prodded and needled away. However, what is often actually happening is a complicated dance involving hypertonic muscles, improper stabilization, and high threshold strategies[6].

The way to fix this feeling of tightness isn’t to stretch already hypermobile joints; rather, it is to introduce better stabilization strategies that make the nervous system feel “safe” with more range of motion under load.

 Continue reading…


May 19 – Freedom Park

20150108_063011[hr] AMRAP 7min – 1min Rest
Round 1 – Bear Crawl
1. 5 push-ups
2. 5 burpees
Round 2 – Broad Jump
1. 10 yard sales
2. 10 lunges
Round 3 – Sprint
1. 15 squats
2. 15 bird dogs


May 19 – The Pit

20150216_062002[hr] 1600m run – 5 mins rest

1200m run – 4 mins rest

800m run – 3 mins rest

400m run


CF Blog May 19

Agility/Speed: IMG_2614
60 Yard Pro Long Shuttle (4-6 attempts)*

*From a starting line a player runs 5 yards straight ahead, plants, turns
and sprints back to the starting line, then 10 yards and back, then 15
yards and back. You must touch the line at each 5, 10 and 15 yard
interval. You end up with a total of 5 touches and 60 yards.

WOD: (from 2/23/14)
3 Rounds
10 Deadlifts (275/185)
50 Double Unders

***

A worthwhile read from T-Nation:

6 Reasons Why You’re Always Hurt

Train smarter and avoid these common injuries

by Tony Gentilcore

Here’s what you need to know…

  1. Don’t swap real training time for excessive foam rolling. It could make you more injury prone.
  2. Increase your aerobic capacity. If you fatigue too quickly while lifting, your form will suffer and increase your risk of injury.
  3. Set up for each lift and create tension in the body. Using lazy form, like relaxing in the bottom of a squat position, can make your lifts riskier.
  4. To avoid back injuries when deadlifting, use your lats and position your armpits over the bar at the start.
  5. Make sure your lats aren’t tight, which can cause lower back pain.
  6. Take a day off. The pros do it, why shouldn’t you?

Lifting weights isn’t supposed to tickle.

No one who’s ever performed a set of 20-rep squats or worked up to true 1-rep max on the deadlift has ever thought to him or herself, “Wow, that was fun. Let’s do it again!”

If so, you’re a sadistic bastard. And I want to hang out with you.

It’s well accepted that in order to make consistent progress in the gym – whether your goals are more strength related or aesthetic – you need to push the body to levels and extremes it’s never been to before.

Along the way your body is sometimes going to hate you. You tweak your knee one week, your shoulder flips you the middle finger after bench pressing on another week, and let’s be honest: you haven’t been DOMS-free since season one of Game of Thrones.

It’s all good. It comes with the territory.

However, it’s one thing to nix your squat session one day because your lower back is “a little tight,” (you’ll make up for it later in the week), and another thing altogether to be hurt and unable to train all the time.

Some people always seem to be hurt. Whether they’re doing programs too advanced, not getting the technique right, always training to failure, or not knowing the difference between discomfort and injury, the list goes on.

Here are the lesser known reasons. Which one have you been overlooking?

1. You’re Foam Rolling Like It’s Your Job

  1. Pet Peeve: Telling people I co-founded a gym and them following up with “So, like, what, a CrossFit gym?”
  2. Pet Peeve: Poodles. I just don’t like them.
  3. Pet Peeve: People who live on a foam roller.

Foam rolling is great. I do it myself, and I include it in just about every program I write for my clients and athletes. Tissue quality is important and foam rolling works. I don’t know why it works, but it just does.

That said, whenever I start working with an athlete with a history of injuries I’ll often stand back and watch him warm-up. Almost always he’ll spend a minimum of 30 minutes on the foam roller hitting every muscle with painstaking detail.

Let’s call it Delicate Flower Syndrome. Don’t bother searching on PubMed. I made it up.

Some people have gotten so used to being hurt and have been so programmed into thinking the foam roller will solve all their problems, that they’ve become gun-shy and apprehensive to actually train and lift weights. “They’ve gone corrective” is another term that’s used for them.

Use the foam roller, it’s a tool, but if you find yourself spending more time with it than your significant other, you need to change your priorities.

2. You Have No Aerobic Capacity

Okay, deep breaths. Relax. No one is trying to steal your gainz and say you have to go out and run a half marathon.

But a lack of work capacity (which ties into aerobic capacity) may be a reason why you’re always hurt. Fatigue matters, and it will affect your performance when lifting – especially when training with high(er) reps.

The sooner someone fatigues, the sooner technique is going to break down. And having poor aerobic conditioning is going to be a factor, even if you’re a powerlifter.

Developing a base level of aerobic work – sled/Prowler, repeated tempo runs, Airdyne, mobility/movement circuits – during the week has value.

Not only will you improve your conditioning and help to offset technique breakdowns, but it will also aid in overall recovery, assuming you don’t overdo things.

Continue reading…


May 20 – Freedom Park

2015-01-08 10.28.44[hr] Bootcamp Poker


CF Blog May 20

Strength: Jerk 1-1-1-1-1IMG_2616

WOD: (from 11/7/14)
5 Rounds
300m Row
12 K2E
15 KB Swings (1.5/1)
12 Jumping Squats
15 Push-ups

***

Changes to Open Gym Do Not Begin Until June 1!!!

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.

 


May 21 – The Pit

Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.


May 21 – The Pit

20141201_062156[hr] Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.


May 21 – The Pit

untitled (4)

Brilliant life lessons

Saving the honeybees

Timeless tats

2015 commencement speakers

Jason Isbell’s tribute to B.B. King

Adventure photography

When it’s not a competition

How NOT to invest for retirement

Sham charities

Female CEOs

[hr] Tag Team 400s – In teams of TWO, 1 person will begin, running an ALL out 400 and tag their partner and they will run an all out 400. You will each run TWO 400s for a total of 1 mile. Rest 3 minutes. Repeat x 2. Each person will do a total of 6 400s.


CF Blog May 21

Strength:

#TBT#TBT

Back Squats 5×2 @80%

WOD:
10-9-8-7-6-5-4-3-2-1

Ring Rows
Ball Slams (AHAP)
50m Farmer’s Walk (2/1.5)

***

If there are any Ultimate folks that are interested in doing a Spartan Race, we have been given a special discount code:  MEMORIAL

This limited time code will take up to $40 off of race registration!

Sign up today!
http://spartanracemedia.com

***

“Cornhole For A Cause”

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGB ( vbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited- family and friends!
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.

 


May 22 – Freedom Park

2014-12-15 10.15.53[hr]WoD 1: 11min AMRAP of 11 Dips, Down Stairs, 11 Wall Jumps, Up Stairs
WoD 2: 11min AMRAP of 11 sit-ups, 11 Broad Jumps, Run


CF Blog May 22

Strength:

Flashback Friday!Flashback Friday!

Cleans 2-2-2-2-2 (no touch and go)

WOD: (from 12/6/12)
5 Rounds
5 Thrusters (165/115)
5 Bar Muscle-ups
5 Burpees

***

If there are any Ultimate folks that are interested in doing a Spartan Race, we have been given a special discount code:  MEMORIAL

This limited time code will take up to $40 off of race registration!

Sign up today!
http://spartanracemedia.com

 

MEMORIAL DAY SCHEDULE for Monday 5/25:
8am, 10am, and 12pm only

 

***

“Cornhole For A Cause”

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGB ( vbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited- family and friends!
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.


CF Blog May 23

WOD: (from 3/22/14) photo-10
2 Rounds
400m Run
20 T2B
25 Wall Balls (20/14)
30 Calorie Row
25 Abmat Sit-ups
15 Power Cleans (135/95)

***

 

MEMORIAL DAY SCHEDULE for Monday 5/25:
8am, 10am, and 12pm classes only

 

Changes to Open Gym Do Not Begin Until June 1!!!

Starting June 1st, our new schedule will offer 30hrs/week of Open Gym availability 

Monday – Friday*: 6-8am, 12-1pm, 4:30-7:30pm (these will be non-coached open gym times)

Thursday: 6:30-7:30pm ONLY (due to OLY Class)

Saturday: 12-2pm (this will be coached open gym time)

Open Gym will be in the Pit or the Mainside – *This will be at the coach’s discretion.

Open Gym attendees will:

*Be cognizant of the open gym hours – no going over the allotted times.

*Not disrupt class – If on the mainside they must respect the class and
coaches – keep noise to a minimum.

*Be cognizant of the equipment needed for class – class has priority on
space and equipment – no exceptions.

 


CF Blog May 24

WOD: (from 5/16/14) photo-11
500m Row
30 KB Swings (1.5/1)
10 HSPU
800m Run
10 HSPU
30 KB Swings (1.5/1)
500m Row

***

Memorial Day classes will be at 8, 10 & 12 only tomorrow…get ready for Murph!

 

 


Memorial Day 2015

IMG_8569 (2)

Why do we celebrate Memorial Day?

[hr] No Class Today


CF Blog May 25

WOD: 22192_932820923446483_5071954188430933516_n
Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

*Partition the pull-ups, push-ups and squats as needed. Start and finish
with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenancrossfit-murph1t Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

***

Happy Memorial Day!  Reminder that classes today are at 8, 10 & 12 only!

***

Momma’s Quote of the Week:  “The willingness of America’s veterans to sacrifice for our country has earned them our lasting gratitude.”—Jeff Miller


May 26 – We Run

20150430_061743[hr] 6 Rounds: 200m run – 1 min rest – 400m run – 2 min rest


May 26 – Freedom Park

2015-05-10 12.28.04[hr]

WoD 1: 5 Rounds of 20 Row Boats, 20 Bird Dogs, Hill Sprint

WoD 2: Alternating Tabata interval Air Squats and Wall Sits for a total of 8 minutes

Cash Out: Suicide Sprints


CF Blog May 26

Strength:

Memorial Day "Murph"Memorial Day “Murph”

Deadlift 3-3-3-3

WOD: (from 5/6/14)
3 Rounds
25 Ball Slams (30/20)
20 Abmat Sit-ups
15 Burpees
5 Power Cleans (155/105)

***

Check out what modPALEO is doing this June!

EAT (RED) DRINK (RED) SAVE LIVES

modPALEO is very excited to announce our participation in the Eat (RED) Drink (RED) Save Lives campaign during the month of June.

Since its establishment in 2006, the (RED) Foundation has been at the forefront of the fight against AIDS, with 100% of the money raised going directly to fund HIV/AIDS Programs in Africa. These programs are designed to educate, prevent, and treat those already stricken with HIV/AIDS by providing life saving medications and treatment.

While the 315 million dollars raised since (RED)’s inception has already had a resounding impact on 60 million people, the battle against AIDS in Africa is far from won. The scope may be far reaching, but with the help of a global outpouring of support, the hope is to deliver the first AIDS Free Generation in over 30 years.

This year, modPALEO is joining the fight by committing to participate in the Eat (RED) Drink (RED) campaign, a unique way for kitchens and restaurants to get involved in the (RED) movement.

And you can help us make an impact!

Throughout the month of June, be on the lookout for specially marked (RED) meals featuring a variety of red ingredients (eat (RED) – get it?). While we plan to have some fun coming up with meal ideas centered on fresh red ingredients, the best part about our participation in this campaign is that a portion of every (RED) meal purchased will be donated directly to the (RED) Foundation.

We hope you’ll help support us in the coming month as we join in the fight against AIDS the best we know how – with delicious food.

For more information on the (RED) Foundation and how you can get more involved, please visit http://www.red.org/en/about


May 27 – Freedom Park

2015-03-23 10.41.07[hr]

CMPD Physical Ability Test – Complete in 6:18 or less (3 Rounds – 3 mins rest between rounds)

1. Run 200 yards

2. Step up on wall 20 times

3. Perform 15 push-ups

4. Perform 15 sit-ups

5. Step up on wall 20 times

6. Perform 15 push-ups

7. Perform 15 sit-ups

8. Run 200 yards

9. Street Recall (If wrong, penalty is repeat 200 yard run)


CF Blog May 27

Strength: photo-12
Press 3-3-3-3

WOD: (from 4/29/14)
4 Rounds
10 Push Press (135/95)
400m Run

***

Interesting read from the LA Times:

Research says prolonged sitting puts you at risk even if you exercise regularly

Maybe those of us who sit for long hours in meetings, on phone calls, and tapping away at keyboards should be getting hazard pay. New research that distills the findings of 47 studies concludes that those of us who sit for long hours raise our average risk of cancer, cardiovascular disease, type 2 diabetes and early death.

Even for those of us who meet recommended daily levels of exercise, sitting for long periods of time boosts our likelihood of declining health. (In fact, I just worked out intensively for 90 minutes, and am now risking life and limb to bring you this news. You’re welcome.)

To be sure, the latest research — published Monday in the Annals of Internal Medicine — finds that the risk of poor health “is more pronounced at lower levels of physical activity than at higher levels.”

Those who engage in regular physical activity but still spend a large proportion of their day in sedentary activity were found, on average, to be 30% less likely to die of any cause in a given period than were those who get little to no exercise. But even those who punctuate a long day of sitting with a vigorous workout were estimated to be 16% more likely to die of any cause in a given time than were those who do not sit for long.

The studies that formed the basis for such aggregations defined prolonged sitting, as well as high levels of physical activity, quite differently. While one study included participants who spent as little as an hour a day seated, the rest defined prolonged sitting as those who watched television for at least five hours a day on up to those who had more than six and, in one study, more than 11 hours of “sitting time” a day.

Any way you read it, these studies probably sweep most of us into the long-sitting category, since researchers estimate that more than half of the average American’s waking life is spent sitting.

The compensating effects of exercise were also measured differently in each study. High levels of physical activity were variously defined as “meeting physical activity guidelines” — at least 20 minutes a day of moderately vigorous exercise — to spending at least seven hours a week engaged in moderately vigorous exercise.

The amount of time spent sitting was found to drive up health risks independently of other factors that would often contribute to poor health and which might also be linked to sedentary behavior, such as smoking, age and obesity. That suggests, for example, that although long hours spent sitting might indeed contribute to weight gain, it is probably harmful even if it doesn’t make you obese.

Continue reading…


May 28 – The Pit

untitled (9)

New Species

Math is Hard

Safe Rooms

Brains. In the Road.

Saw & Mitre

Magic Sleepy Dust

Tidal

Stupidly Dangerous Toys

Inside America’s Juvenile-Detention System

Chart for OTC Painkillers

[hr] 8x500m row with 2:00 of easy row between efforts


CF Blog May 28

Strength:
Weighted Pull-ups 3-3-3-1-1

WOD: (from 5/13/14)
“Jet Jaguar”
100 Double Unders
25 Push-ups
25 Abmat Sit-ups
1 Rope Climb
800m Run
1 Rope Climb
25 Abmat Sit-ups
25 Push-ups
100 Double Unders

***

IMG_0947

*

Happiest of Birthdays to our favorite gym owner!  

Hope your day is full of PRs and awesomeness, LB!

***

“Cornhole For A Cause” – This Saturday!

Come compete in a 2 vs. 2 Cornhole tournament ran by sportslink at VBGB. Or just come be a big kid again, play life sized games, and hang out with friends!!
Proceeds going to Charlottefamilyhousing.org

Where: VBGB ( vbgbuptown.com )
When: 5/30/2015 from 12pm-3pm
Who: Everyone is invited- family and friends!
What: Cornhole tournament along with all of VGBGs great life size games (Jinga, Connect 4, and Checkers)
Price: $40 per Cornhole team.

PURCHASE TICKETS HERE: www.cornhole-cause.eventbrite.com

There will be a raffle with prizes from numerous local businesses.

“The mission of Charlotte Family Housing is to empower homeless families to achieve long-term self-sufficiency through shelter, housing, support services and advocacy.

Please visit www.charlottefamilyhousing.org for more information to help give back.


May 29 – Freedom Park

20150504_062849[hr] AMRAP30
30 Jump ‘n Touch on stage wall
Run across bridge
30 Lunges toward hill
Run to rail at top of hill
15 Bar Rows
Run around to picnic tables and down stairs
15 Wall Jumps
Run back to Stage


CF Blog May 29

Strength:

image courtesy of New London CrossFitimage courtesy of New London CrossFit

Snatch 2-2-2-2-2 (no touch and go)

WOD:
GOAT WORK*
20 Minute EMOM
Odd: Goat 1
Even: Goat 2

*A goat is a movement or skill that you need some extra work on

***

A little more about Goat Work from CrossFit One World:

HOW TO KILL A GOAT

Before you get all tree huggy on me, let’s talk about a goat. I’m not talking those cute little animals that ate that kibble out of your hands at the petting zoo. It would be pretty easy to kill one of those things. I bet I could easily choke out that cute little guy in the photo above. Don’t worry, we aren’t going to be killing goats for time in any workout in the future, but we are going to kill a goat. I’m talking about your training goat.

Your “goat” in your training is that thing you really suck at. EVERYONE has a goat. It’s that one exercise that comes up and you dread it. I can assure you that even the winners of the CrossFit Games have a goat. Some of us have two, three, four or more goats. In that case, you have a whole herd of those little beasts, and you have a lot of work to do.

I have a goat. My goat is the overhead squat. My overhead squat is so ugly, it hurts other people when they watch me do it. When overhead squats come up in a workout, I am a miserable person to be around before and after. I’m still working on killing my goat, but the good news is I knocked my goat down from a ram to just a kid. (Yes, my overhead squat was even worse than it is now.)

The most important thing you can do to kill your goat is to not avoid it. I DREAD OVERHEAD SQUATS IN A WORKOUT. But….. I do them every time they come up. Chyna knows how much I hate them, but she knows that I need to work on them, so I am overhead squatting at least once a week. Oh joy….

So, if your 400m run time is slower than my grandfather walking down a flight of stairs, stop skipping the day that 400m runs are in a workout. If you see burpees posted in a workout and you think that queasiness in your stomach means you have the stomach flu, don’t do everyone else in the gym a favor by not coming in because you don’t want to get anyone else sick. We are already sick…of you making excuses! If back squatting a 5×5 sucks because you aren’t very strong, I assure you that you are not going to get stronger skipping squat days and instead hanging out with your friends and telling them all about your “intense” CrossFit workout program. Instead of figuring out how to avoid your goat, grab that little fucker by the throat and shake the shit out of it! So, step one- Don’t avoid your goat. Even the substitutions for your goat in a workout are structured to help you eventually kill that goat.

Step Two- Ask a trainer how to kill your goat. Do the “How good is my trainer test.” Walk up to your trainer and ask him how to get better at…… (you pick the movement). If your trainer tells you, “Do more CrossFit and it will come to you”, it’s time to look for a new trainer. There is a different way to kill every goat. The biggest cause I see for a movement being someone’s goat is lack of strength. Two other reasons are usually flexibility and being overweight. I don’t think I would be a good trainer if you asked me how to get a muscle up, and I told you, “You are a weak, inflexible, fat ass, so get stronger, more flexible and lose some weight.” Although the statement may be the answer, telling you that would probably go over as well as a fart in church.

Everyone’s goat has to be analyzed. It might be an easy fix, or it might be something that will take some serious work. Whether that path be the yellow brick road or a little walk up a few flights of stairs, a good trainer should be able to give you directions to navigate the path you need to follow.

Continue reading…


CF May 30

WOD: (from 5/10/14) photo-13
800m Run
75 Double Unders
50 Wall Balls (20/14)
25 KB Swings (1.5/1)
500m Row
25 Pull-ups
50 Ball Slams (30/20)
75 Abmat Sit-ups
800m Run

***

Unfortunately due to unforeseen circumstances, we are going to have to cancel today’s 12-2pm Open Gym. 

In order to help out any members this cancellation may affect, what we are going to do  is open up today’s class times for Open Gym.

So – no Open Gym from 12-2pm today, but we will be allowing Open Gym during
the 8am, 930am, 11am, and 2pm CrossFit classes!

Thanks for your patience and understanding!

***

Make sure you come out to VBGB to support Cornhole for a Cause today!!


CF Blog May 31

WOD: (from 1/27/14)photo-14
3 Rounds
400m Med Ball Run (20/14)
30 Double Unders
1 Rope Climb
15 Abmat Sit-ups
25 Sledgehammer Strikes


June 1 – The Met & June Challenge

20150202_061951[hr] 400m run
100 Double Unders
25 Push-ups
50 Abmat Sit-ups
400m Run
50 Abmat Sit-ups
25 Push-ups
100 Double Unders
400m run

Plank Challenge Day 1: Max Effort Plank

LISTEN UP: 30 Day Plank Challenge starts today!

Each day we will cashout with some variation of plank. Be sure to check the blog if you miss class so you don’t fall behind. And on Friday I’ll post the plank work for the weekend. Let’s get our cores into fighting shape!


CF Blog June 1

Strength:photo-15
Press 1RM

WOD:
2 rounds
20 calorie Row
20 Power Snatches (75/55)
20 Wallballs (20/14)

***

Momma’s Quote of the Week:  “If what one has to say is not better than silence, then one should keep silent.”–Confucius

***

The Summer heat is back!  Make sure you are staying hydrated!!  Check out this quick article on proper hydration from JSACrossFit:

Hydration – by Ashley Holden-Klimik

Now that we are in the heart of summer, it has become more important than ever to be properly hydrated.  Muscle tissue is about 75% water. So it is not hard to see how important proper hydration is to muscle growth.  Further, the main way the body loses fluids during exercise is through sweat. Anyone who’s been to the box so far this summer will tell you that there is not a dry brow or t-shirt in the house. We have all left our share of DNA on the bar or the floor. Since its not getting any cooler, it is time to get smart about proper hydration practices!

Everyone has heard the age-old “8 glasses of water a day” recommendation, but is that enough? What about when it’s hot and you are leaving sweat angels all over the box? What about for athletes who work out multiple times a day?

The amount of fluid you need depends on the intensity and duration of the activity as well as the environmental conditions (such as humidity). So here are some tips for proper hydration to keep you peeing all day long!

  1. One of the best ways to keep from becoming dehydrated is to be hydrated before you begin your workout. To ensure proper hydration, you should drink 17-20 ounces 2 to 3 hours before exercise and 7 to 10 oz more about 10 to 20 minutes before exercise.  I like to drink water and use a pre-workout drink such as Progenex Force or Vitargo for added carbohydrates.
  2. During the workout it is recommended that you drink 7 to 10 oz. every 10 to 20 minutes. This is assuming you are already well hydrated when you start your workout. Since it may be challenging to drink that much during a WOD, you can try drinking smaller amounts more frequently. Also, our workouts are rarely longer than 25 minutes and generally consist of multiple components, so think about drinking when you are transitioning (e.g., between intensity and strength etc.)
  3. Post exercise hydration should aim to correct any fluid loss. This should ideally occur within two hours and should include water to restore hydration status, carbohydrates to replenish glycogen stores, and electrolytes to speed rehydration.
  4. Water is good, but after sweating, the body also needs to replace sodium, potassium and chloride.  Consider a natural drink such as coconut water to replace these nutrients.
  5. During exercising, there is an increased breakdown of protein. Adding protein to your post workout routine will minimize muscle protein breakdown and speed up recovery. I like a scoop of protein powder with almond milk or coconut water post WOD for a blend of protein and carbs.
  6. If you supplement with creatine, you will need to add extra water to your regimen while supplementing (Creatine works by drawing more water into the muscle cells).
  7. If you are having trouble drinking enough water throughout the day, mark your bottle with time goals you must reach (e.g., 8 ounces by 9am, 16 oz by 12 etc.).
  8. Stay away from energy drinks. These are bad news in terms of staying hydrated.
  9. Cool beverages are recommended over very cold or room temperature.

Continue reading…