Bail Out

WOD

One Minute Each of:

Med Ball Throw & Chase

Push-Ups

Sit-Ups

Burpees

Pull-Ups

Lunges

Rest One Minute, repeat (12 minutes of work total)

Knowing when to bail out of a lift is key to going heavy. If we are indeed pushing ourselves, the only way to do this safely is to know how to get out of the way when a weight isn't doing what we want. A fail in a lift is a small victory, you've found your edge, and gone just ever so slightly over it. Great.

After today's workout, throw some 25's on the bar, and just practice bailing out of a front squat, back squat, push press, clean, and anything else you can think of.

Knowing how to bail out keeps you safe, so like anything else, every so often, you should practice it.

Go Heavy!

Beach WOD

10 PVC Overhead Squats

30 m Med Ball Throw & Chase

10 Push-Ups

30 m Med Ball Throw & Chase

10 rounds for time

Don't forget to go heavy!

Some people (ahem, ladies) dislike the idea of going heavy. They think it'll make them "big." Surprisingly, that's not necessarily true. Your diet, more than anything else will make you big. At the CrossFit Games this year there were many women who were both strong and slender. Don't be afraid of the heavy weights. Once you learn proper form, you'll have no better friend.

And a quick hello to Jennifer (if memory still serves) who is training for the NY Marathon. Here's the link I promised (sorry about the late post!) CrossFitEndurance

Lookin' Good

WOD (From CFSB "Burrito")

For Time

50 Sit-Ups

50 Double Unders

50 Sit-ups

50 Walking Lunges

50 Sit-Ups

50 Burpess

50 Sit-Ups

However you look. Own it.

Does Slow & Steady Win the Race?

WOD

40 m Medicine Ball Throw & Chase

1 Trip up & down Ave C Stairs

10 Push-Ups

5 rounds for time

What if it wasn't slow & steady that won the race, but efficient & fast? Efficiency of movement is something that we consciously choose to explore with our workouts. Many people would acknowledge that even though they may be able to swim, they are probably not the most efficient swimmers. If you put them in a pool, and had them do 100 meters, it may take them a full minute. Coach them for an hour, and they could may cut that time in half, even while expending less energy!

Swimming is a great example of a functional movement many people realize must be coached to become both efficient and proficient. Believe it or not, the same applies to running, squatting, push-upping, whatever you're doing in life. CrossFit has found that the POSE running technique is the most efficient & fastest way to move your body across dry land.

Below are links to a video from the CrossFit main site, it's part two of a piece of a lecture on POSE running.

A big shout-out to Monica, who is doing her darnedest to stay in shape in spite the fact that her knees hate her! :)

POSE Running Preview Part #2 .mov

POSE Running Preview Part #2 .wmv

Link to Running Exercise & Demo page from the CrossFit Main Site, in case you want to check out part one as well.

Have a great weekend!

Use your head

WOD

21-15-9 reps for time of

Cleans

Sit-Ups

Wall-Ball

Push-Ups

Our body tells our brain that we're experience pain. It is up to us to discern whether this pain is something we should push through, or if it's time to take a break. Sometimes, even us CrossFit types can push it too far. That doesn't mean that we don't stop, there is a time and a place to stop. I know of three people who had to step out of the CrossFit due to injuries while there competing.

Basically if it feels like your muscles are screaming, take a breath, or a few breaths, and push on. If it feels like a bone, tendon, ligament or anything else. Stop & assess what the real problem is. Injuries happen at the gym, just like they do in everyday life. The trick is to listen to your body and make smart decisions so you can get back to whuppin' ass as soon as possible.

Turn Around!

WOD "1K both ways"

10 Rounds for Time of:

25m Sprint

25m Backward Sprint

25 Sit-Ups

25m Bear Crawl

25m Backward Crawl

25 Sit-Ups

We live in the world in front of us. There is, however, a whole world behind us. Our muscles work in two directions, both forward & backwards. We should train in two directions. It's great for the mind body connection & muscle recruitment.

Clear out a nice path of 25 meters and get to work!

Blame your Parents!

WOD

5 rounds

20 Lunges

10 Pushups

20 SitUps

There are a lot of things we can't blame on our parents, and some things we can. We are gifted, for better or worse, with the genetic code of our parents getting it on some lucky night many years ago. There are some great things, no doubt, you've received from them. Maybe your height, eye color, or smooth skin is due largely to being genetically fortunate. There may be other things that you wish you hadn't got, like a propensity for heart disease, or certain types of cancer.

There's good news! It turns out that you can actually have quite a bit of control over how many genes manifest. Specifically the ones that cause our demise. The bad news is that your habits activate or deactivate these genes. And the area we have the most control over this control? The kitchen. You can beat (to a large extent) cancer & heart disease in the kitchen. Just ask Dr. Barry Sears, all of his male family died of heart disease in there early 50's, he is now 62, and still up and around giving lectures. It's not rocket science, it's dietary science.

There will be more about what exactly we should be doing about what we eat later in the week :)

Till then...

PS. Prepare for more intense workouts soon! We may have a surprise coming up!