I kind of feel like I am taking a risk here. I’m going to step out on a limb and talk about separates a good Crossfit coach from a not so good Crossfit coach. If you were to sit down and write an article on what makes a stand out person in your chosen profession, you better be ready to back it up! So here we go.
…In 2019, we actually get two Opens. The first one happened at the usual time in late February and early March. This isn’t news to any of us. What might be news to some of us, and maybe a bit of a shocker, is that we have another Open starting October 10th. That’s right! A little over a month from now and we will be in the midst of “The Open” yet again…
I don’t care what you say, I am still not saying it. No four letter words that start with “F”. It’s still summer. Right up until September 21st. You can’t even argue with me on it, the calendar man says so. However, as we near the end of August here, it does mean it’s time for one thing. Back to school!
At 306, we are extremely luck to have amazing human beings take the lead every day and be our “coach”! We pride ourselves on having great coaches lead great workouts to great athletes in our great community. Kelsey Rhode is one of those coaches I am talking about. She started training at Reebok Crossfit 306 in August of 2015. A little less than a year after that she started coaching. For the past three years she has been one of four full time coaches and a pillar of our staff.
Regardless of where you are at in your fitness journey, I would encourage you to sign up for a competition if you feel the “itch”. Don’t worry about not being able to do a single pull up. That’s what bands are for. Don’t worry where you are going to finish or how long an event might take you. Do it for the enjoyment of it! Get a little bit uncomfortable and you will be surprised just how far you are able to push yourself.
Getting away is just that and it is a good thing. We need to reset once in a while. I hope for everyone out there, that they are able to to step away from routine and the daily grind to change it up. Stepping away is ok and I encourage you to do it. Regardless of what holidays look like for you, they are good for the body and the mind. To be able to get some rest, do things you enjoy doing but might find hard to get time to do otherwise or to get some tasks accomplished that need to be done. These are all good and should be done.
I would like to introduce you to this amazing human. This is Elaine and she just completed her 6 week transformation. What does that even mean? Well, she came in after really enjoying retirement over the past 6 months. She is a wife, mom and grandma. She realized that she was also pre-diabetic, experiencing hip and knee pain and her blood markers were not going in the right direction…
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?
A: Back Squats
6 x 6 at 70%
With 6 BJ 32/28" after each set\
B:Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
