In society, we are set up for as much “here and now” as possible. We have drive-thrus. Not only drive-thrus but drive-thrus with mobile ordering. We have high speed internet and LTE+ cell phone coverage because “normal” internet makes us wait. We have microwaveable dinners and precooked chickens because we need to eat “right now” as we run out the door to something else. We have “super size” because that makes us full and more is better.
Do you ever have those days when everything seems to line up and fall in to place and just go right with training? You get to the gym, read the workout, go through the warm up and absolutely crush the wod! Man, those are good days! I hate to break it to you but “those days” aren’t going to be every day.
Did you read the article? Yesterday’s blog. The attached link. It broke down “the clean” in tremendous detail. Nine pages worth the be exact. That’s a lot of information. A lot of very good information. As I mentioned, turns out todays WOD just so happens so have cleans in it. I know, I know; you’re welcome! Ha
Were it not for the snatch, the clean would have but laughable challenges to the title “King of All Exercises.” Oddly, we start our examination of the clean with mention of the snatch, as many of the superlatives attributed to the clean apply equally to the snatch. Clearing the air early with admission of the snatch’s peer status, we can speak more freely of the clean’s unrivaled qualities and need not repeatedly suggest the snatch’s possible exception to the clean’s peerless qualities.
I’ve touched on stretching before in our blogs but it holds its place such that I wanted to go in to it again. The science behind stretching and why it is important has changed over the past few years. Instead of thinking of stretching as simply a way to get more flexible (which isn’t a bad thing by the way), think of it as part of your recovery. Specifically, stretching after we workout.
“Crossfit is designed for universal scalability, making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.” -via Crossfit.com
One of CrossFit’s recent undertaking is against big beverage companies. In particular Coca-Cola and Gatorade. I completely admit, I have not followed these with any amount of detail because quite frankly, it does not matter to me that much. Essentially what Crossfit and these companies are going back and forth about is clarity in advertising for their products and lack of integrity in their “science-proven” research.
…Now that the weekend is over, what’s next? As an athlete, where do we go from here? It’s totally natural to feel the post-competition “lull” if you will. We were all wound up tight, nerves on edge, anticipating and executed with all we had. Now on the other side, we might not have any clear goals to work towards…
“Thousands of candles can be lighted from a single candle, and the life of the candle will not be shorted. Happiness never decreases by being shared” -Buddha
You’ve heard it before; “sharing is caring”. You have this tremendous gift of fitness and everything that that entails, including happiness. Why not pass it along to someone you care about?
Steve was a founding member of our Fit Over Fifty group. He started with us in the fall of 2018 and has been committed to coming to the gym three times per week since then. Steve works in IT and spends a lot of time behind a desk; like many of us do. Years of not making his health a priority left him in less than ideal shape. He was hurting and he knew it. When Steve started, he was very much reserved, quiet and didn’t have a whole lot of confidence. On Wednesday WOD for our Fit Over Fifty group, Steve called out another member of our group, who runs marathons, in his last 200m run. Steve won! (The friendly competition in this group is phenomenal and pushes them so far).
Our “Fit Over Fifty YXE” program has been running for over 7 months now with huge success! As the program head I would love to credit for this. However, it certainly “isn’t me!”. When the program began or as we have had new members join the group, I always get a few funny looks when I say we are going to box jumps or burpees. While at face value they may seem simply as “work”, I always follow up on that first time with explaining the “why”. I also ask one simple question; “when was the last time you ‘jumped’ onto something?” Not stepped up. Jumped. In this very simple case of a box jump, the answer most often is “I don’t know” along with a lot of agreeing nods
Every part (A,B, C, and D) is an AMRAP for rounds and reps, pick up where you left off as well.
A: 2 min on 1 min off x 2
15 thrusters 95/65
15 C2Bs
15 Bar hop Burpees
Rest 3 minutes
B:1:30 min on 1 min off x 3
12 thrusters 95/65
12 C2Bs
12 Bar hop Burpees
Rest 3 minutes
C: 1 min on 1 min off x 4
9 thrusters 95/65
9 Bar hop Burpees
Rest 3 minutes
D: 30 sec on 30 sec off x 5
6 thrusters 95/65
6 Bar hop Burpees
