Believe it or not, there are a lot of peeps who actually show up early for a class! When I am coaching, I have noticed lately that most people arrive to class anywhere from 5 to 30 plus minutes before class and just hang around and wait until LITERALLY we say "2 laps" or "Grab a jump rope". If you are early (or hanging out after), this is a great time to work on your weaknesses or do some extra warm-up.
Previously we discussed this topic in a post named, THE WARMUP BEFORE THE WARMUP, but I would like to expand on the topic (hence the title).
Lets break it down and make some simple (yet effective) suggestions. The Warmup Before the Warmup 2.0 (lets call it TWBTW) can be broken down into 3 main areas: Skill, Mobility and Strength.
Skill: Anyone ever hear of the 'Yuushgdh'? Don't worry it's okay to do it before class even if we actually do it again in class. If double under's are not happening in a WOD yet, I would start with the Yuushgdh everyday. I personally do the Yuushgdh everytime before I start my workout, and I'm pretty damn good at DU's;-)
Other skill work that would be very VERY beneficial to you:
-BURGENER WARMUP: Watch VIDEO HERE. Start with a PVC pipe. Graduate to a empty bar.
-Handstands, Handstand push up's, regular pushups.
-Pull ups, Toes to Bar/Knees to Elbows.
-Bascially anything that is difficult with Gymnastics is a great area to focus on. Check out the GWOD site for more info and resources.
Mobility: In my opinion this is the KING of TWBTW. Most everyone is tight, inflexible or unable to get in a proper functional position on command. All of us are capable of much much more performance if we can unlock all the tightest that we have. The key is consistent mobility practice.
Places to go for Mobility help:
-Kelly Starret has a website called: MOBILITYWOD.COM
Or even better...
-We have our very own Annie Mello teaching our YOGAFIT class every Sunday from 11:45a - 12:45p
Strength: This section deals with weightlifting. Getting stronger comes with consistent work over time. If you have come to the afternoon classes you may have noticed a few of our members lifting to the side. They have worked with the coaches on a specific program to help with their personal goals. This isn't for everyone. If you want to increase your strength outside of class, talk to one of the coaches and we will help design a program for you. Also, refer to the Wreckshop class every Saturday from Noon to 2p for additional help.
I know a lot of you are hungry for more results. Starting with TWBTW is a great way to maximize time and results.
A FEW UPCOMING EVENTS:
-CrossFit 818 will be CLOSED in observance of Independence Day on Wednesday, July 4th.
-CF 818 SUMMER COMBINE is this Saturday. You MUST sign up for a heat time. Don't just show up! It may (probably will) fill out.
-Yoga is this Sunday 11:45a - 12:45p
A. Max double unders in 2 minutes
B. AMRAP 20 Minutes:
30sec Handstand Hold
30 sec squat hold
30 sec L Sit
30 sec Bar Hang
Post by CMO.
Our members at CrossFit 818 are intimately familiar with how much we emphasize proper form, efficiency, and technique. We train with complex movements like the snatch and the clean & jerk, and there is definitely a right way and a wrong way of doing things. Lifting weights with improper form is the easiest way to injure oneself. While CrossFitters like to focus on intensity, one should not sacrifice proper form in order to gain a few seconds off the clock.
I thank the gentleman below for so enthusiastically volunteering to demonstrate why the quality of coaching matters. When you're ready to do it the right way, come see us!
Welcome to "How Not to Perform a Snatch" featuring Mr. Personal Trainer Guy!
21 Deadlifts (225/135)
Posted by Zareh.
Our goal at CrossFit 818 in Glendale is your success. We're here to make sure you get the tools you need to live fit and healthy lifestyles. Part of our job as your coaches is to make sure that you don't burn yourself out by getting in over your head with this whole CrossFit thing. After your intros, when we talk about the packages we offer, we always provide our suggestion as to how many times per week you should attend our classes. Even more importantly, if our students try to jump in too quickly and insist on going for the unlimited package, we steer them towards a more manageable load. Our job is to give you the highest chance of success over the long term.
That means we have to provide your body with a chance to get accustomed to the demands of CrossFit, not just throw you head over heels into our unlimited package just because it's our most expensive package. As your coaches, we've gotta set you up for success from the get-go. That means putting you in the right level to get your body the stimulus it needs to progress. That also means that when it's time for you to start coming in more often, we're gonna tell you. And when we tell you to move up, we're telling you because it's the best thing for you; we're tell you because it's what you need.
If you think you're ready to take the next step, come talk to us!
"The Bear Complex"
7 sets of the following sequence:
Touch and go between sets, bar can rest anywhere but on the ground.
Repeat for 5 rounds, resting as necessary between rounds and increasing load.
Posted by Armen.
I got into a discussion with a prospective student about our program and how it can lead to some REAL life changes. I went on to explain that we provide fitness and nutrition coaching, specifically CrossFit and Paleo/Zone. This got me thinking about what “coaching” really is and why it is so important to the success of our students!
Here’s what I found as a definition of Coaching: “Coaching is a method of directing, instructing and training a person or group of people, with the aim to achieve some goal or develop specific skills. There are many ways to coach, types of coaching and methods to coaching. Direction may include motivational speaking. Training may include seminars, workshops, and supervised practice.”
This Wikipedia definition matches the CrossFit 818 program to a “T”, and really demonstrates what we stand for. Here at CrossFit 818 in Glendale, we are a training program that helps each individual reach personal goals while developing fitness, nutrition and lifestyle skills.
Our coaches are here to guide you to get you to your goals and achieve all that you are capable of. We have an open door policy and are here for each and every one of you whenever for whatever you need! So CrossFitters please don’t hesitate to come to us with anything.
We love “coaching” all of you!
AMRAP in 8 minutes of:
3 Box Jumps (20"/12")
9 Snatch-grip Deadlifts (50% of Snatch 1RM)
Posted by Chris.
Between January 20th and January 24th more than 80 Iowa football players were put through a series of workouts which resulted in 13 of the players being hospitalized for rhabdomyolysis, a potentially life-threatening condition. While many of the facts about the offending workouts are yet unknown, talk seems to surround a workout that entailed one hundred 240lb. back squats and a long weighted-sled drag for time. The importance of coaching becomes apparent in situations like these as workouts should be designed to achieve a positive result. Anyone can program a horrendously difficult workout designed to crush an athlete's soul, but is that the purpose of training? No. Coaches have a responsibility to understand their athlete's goals and program workouts that will help them achieve those goals in a safe manner. On the other hand, an athlete must be accountable for his or her own general well-being. Intensity is internally driven and, while there are external physical markers of an athlete's intensity, once an athlete reaches the outer limits of their maximum intensity level it becomes their personal responsibility to monitor that intensity.
What do look for in a good coach?
Yours truly completing the 2nd Floater WoD at the OC Throwdown.
Posted by Zareh.