Wednesday, 9.22.10

Lindsey — Wed, 22 Sep 2010 00:00:02 +0000

AMRAP in 15 minutes:

5 Hang Power Cleans

7 Thrusters

10 Sumo Deadlift High Pulls

A NEW WAY OF WARMING UP

Beginning today we are going to structure the warm-up portion of our classes a little differently than how we warm-up currently. We will begin a group warm TOGETHER at the class start time. This means that if you come to a 6:00am class, we will circle around and perform warm-up/skill work together. Right now our focus is on gymnastics, so there will be 2 days of Upper Body Pushing work and Lower Body work, plus 2 days of Upper Body Pulling work and Core work. If you come 2x/week you will do upper body push movements like handstands/ring push-ups, etc along with frog stands, pistols, and hip extensions. Then, the next class you come to you will perform the upper body pulling movements such as kipping swings, butterfly kip work, dead hang pull-ups, muscle up rows along with back extensions and tuc/L-sits on the rings. Don’t worry, the coach will lead you through each of these movements and help you with your technique each day. If you come 3-4x per week you will repeat the warm-up for ultimate development and progress of the gymnastics skills.

What does this mean for the foam rolling, dynamic mobility, (lunge w/instep, calf walk, PVC Pass Thru’s, scorpions, etc) and metcon(rowing, running, jumping) work we typically do everyday? For all the movements like these listed above, you will perform these on your own before the start of class time. So, you know how we tell people to get to class 10 minutes early? That still stands true and these 10 minutes will be your own personal warm-up. So, if you like to foam roll for 5 minutes, then great do so. If you need to work on your endurance then go run a lap around the building, it’s 1/2 mile. If you need to loosen up your shoulders because you know they are extra tight then spend some time with the PVC, and do arm swings/circles.

Do you get the drift?

Just to summarize, the first 10 minutes are yours. This is your free time to work on what YOU need to work on. Not on what Bob or Susie needs to work on, but YOU! Spend some time thinking about what areas you struggle with and what skills you would like to see improve.

Then, the following 10-15 minutes beginning right on the minute of your class time, coaches will circle everyone up for the group warm-up. Right now our focus is on developing your gymnastics skills. Working on body control will help you in areas of fitness such as strength, flexibility, coordination, and even endurance. The stronger and tighter you are through your midline, the longer your body will be able to uphold itself during a run/bike/row/or swim.

Not only will this warmup/skill work be more structured, but it will ensure that class gets started and finished on time.

Lastly, we have a great community here at CrossFit Hendersonville so we can use the first 10 minutes before class starts to chat and catch up with what is going on in each other’s lives. This is a time to hang out with your buddies or meet a new friend in class while you are moving around and increasing your heart rate to be ready for class. Old timers, make sure you introduce yourself to a new member or someone you have never seen before. This time before class helps new members to feel more comfortable once the class gets rolling.

Chatting and hanging out with each other while you are waiting to get started is often neglected at other gyms. I think this is an important part of your health and fitness, plus it is a reason why we have such a strong community. It’s good to smile, laugh, and share with each other so don’t stop doing all of these things! Just be ready to go to work when the time comes!

Tuesday, 11.17.09

Lindsey — Tue, 17 Nov 2009 03:01:24 +0000

What a better way to break in the new bars than with this mean complex???

“DT”

5 Rounds for Time of…

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*We will modify with amount of weight on the bar.

Paleo Tip of the Day(2):

Get enough good fat and protein at every meal so that you stay satiated throughout the day. What are good fats? Any nut or seed besides the peanut, avocados, coconut oil, olive oil, olives, organic butter, and nut butters to name a few. These help decrease inflammation in your body!!!

The 6:00 class getting down and dirty with some Thrusters! Click here, look under CrossFit Exercises and scroll down to Thruster. I know many of you have a hard time remembering the difference in names between Thruster, Push Press, Push Jerk, etc. This is a great resource for a quick refresher every now and then!

10.15.09

Lindsey — Thu, 15 Oct 2009 05:00:17 +0000

“Nasty Girls”

3 Rounds for time:

50 Squats

7 Muscle-ups

10 Hang Power Cleans