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.
I've spoken before about understanding the difference between competition and training, and how not recognizing that difference can adversely affect your development as an athlete and overall fitness. While CrossFit workouts tend to lend themselves to competition (most workouts are timed or scored in some way), the competitive factor cannot override the purpose of the workout on any given day. Our workouts are not random, and they are not designed to be freestanding tests of overall fitness. So, while friendly competition during a workout can help maintain a high intensity level, it can also lead to some less than desirable outcomes.
One of those outcomes is sacrificing form, movement standards/ROM, or even (in extremely rare circumstances) integrity in order to beat that time/score. A vast majority of these occurrences are unintentional and side effects of WoD brain, but they have serious consequences. Consistent breakdown in form can cause the athlete to adopt less than efficient or ideal movement patterns. As far as miscounting is concerned, I know how difficult it can be to keep count when you're in that uncomfortable place, but it's part of the process. If you know you lose count regularly then count out loud, keep a tally on the board, or even grab a piece of paper and a pen.
Don't let 'competition' negatively impact your purpose for being here at CrossFit 818: better fitness in a fun group environment!
"2012 OC Throwdown WoD #3"
5 rounds for times of:
8 bar-facing burpees
8 deadlifts (225/155)
Posted by Zareh.
One of CrossFit's main components is intensity. We believe that adding intensity to your workouts forces your body to adapt quickly in order to continue performing at that relatively high level. We accomplish this by timing many of workouts. However, one must be careful to distinguish between competition and training. Our number 1 House Rule is: Check Your Ego at the Door! We say that because we want you to understand that the clock and your intense workouts are simply a means to an end. Rather than having a drill sergeant yell at you all class long, you have a clock!
This concept of training vs. competition is also the main reason we don't allow kipping unless you can demonstrate adequate strength in dead-hang pull-ups (7-10 reps or more) and why we've changed the range of motion standard on our kettle bell swings from American to Russian. Your coaches strongly believe that the added benefit of those movements in day-to-day training are outweighed by the increase injury risk when performed repeatedly in a fatigued state.
Let's hear what you think... sound off in the comments!
The Bear Complex
7 sets of the following sequence:
5 rounds, rest as necessary between rounds
Increase weight each round working up to max
Bar cannot rest on ground (touch and go between sets)
Posted by Zareh