I will be honest. When I am watching someone do their initial baseline or attend their first class, I judge them. Yes, I know I shouldn't but I can't help myself. I judge the way they move. Can they stay on their heels and push their knees out when they squat? Can they do a correct pass through? What does their wall squat look like? Do I dare say what their sotts press looks like?!?! Then I look at what shoes they are wearing, LOL!
If I had to pick the number 1 most important physical characteristic in CrossFit, it is by far and away...
If your body can't get into proper full-range-functional positions and you push past your flexibility limit your body will compensate.
-Ever squat on your toes?
-Do your wrists hurt when you do weight overhead?
-Does your low back ever give you problems?
-Can you complete our #1 standing challenge? Overhead squat 95# (65# for women) 15 times?
The list can go on and on. Not only does it hurt your muscles, joints and tendons if we are not functionally flexible, but it limits our strength and athletic ability. Think about it? If you can't do a full range of motion squat you are unable to access all of your glutes, hamstrings and quads that means you are only using a % of your full potential. Therefore by increasing your flexibility in the squat you can actually become stronger without squatting... COOL! Talk about working smarter and not harder.
I can remember the first time I did yoga. I was 16 years old and I heard a few professional basketball players were incorporating yoga into their training to help improve athletic ability, recovery and help them play longer into their careers. Kareem Abdul-Jabbar was a big advocate of yoga throughout his career and was the NBA’s all-time leader in points scored, games played, minutes played.
Since then, I have off and on attended yoga class, used DVDs, and have seen great benefits the more consistent I was. I would hate yoga during the session, then I would love how I felt after. But then after I would continue to feel better and better after each session, it became easier and easier to do it.
I notice a major difference in my workouts and my recovery when I am consistently doing yoga and when I'm not. I have been CrossFitting for almost 5 years and have coached hundreds of athletes. I have seen a great number of people get injured or have constant aches and pains over the years. I personally can't honestly remember ever being hurt. I don't need to tape my wrists. I haven't pulled a muscle. I never have missed a week of workouts due to injury or soreness. I know I can attribute it to my yoga/mobility routine.
Muscles are designed to be lean, long and strong. When we workout, play sports, sit in chairs/cars/couch, WOD we beat up and impose stress on our bodies. Overtime if we don't take care of our stressed bodies and bring them back to balance our muscles, ligaments and tendons will continue to shorten over time. The more they shorten and the longer they stay that way the harder it will be to get them back to a healthy functional state.
We have a rare opportunity with Annie teaching our yoga classes on Sunday's @11:45a. Annie has learned how yoga can complement CrossFit because she has a CrossFit background prior to learning about yoga. Usually CrossFit affiliates bring in a yoga instructor that is not a CrossFit athlete themselves and has little knowledge of how to incorporate Yoga to CrossFit. By Annie being a CrossFit coach and athlete first she knows what CrossFitters are lacking and need to bring them not only back to balance but help them improve to become optimal.
If you have questions and/or interested in attending her class email me at firstname.lastname@example.org.
A. Baseline or GymMAXtics test (max set pull ups, max push ups 2 minutes, max squats 2 minutes)
B. AMRAP 12 minutes
3 hang snatches (135/95)
30 double unders
Post by CMO.
When I first began CrossFit 818, I wanted to give my members a way to demonstrate their CrossFit proficiency and earn added value for their hard work and commitment. Our standing challenges can be earned once per athlete and can be attempted once per month (but you can practice them all you want!).
Our 'Apprentice' level challenge earns members an extra class a week for a month and was chosen because it usually requires considerable dedication and practice to achieve. When I started CrossFit, I was so bad at this movement that I couldn't perform it without falling on my ass! After a several months of practice and hard work, I was finally able to accomplish my goal: 15 overhead squats at 95lbs. unbroken. Since then, I've increased my overhead squat weight significantly, but I still remember the day that I got 15 consecutive at 95lbs. for the first time.
Here's your chance to give it a shot!
15RM Overhead Squat
Tabata Overhead Squats (use your 15RM)
Posted by Zareh.