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Running Endurance: 5/9 & 5/13

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8 Big Points up for grabs!  There’s no rain drops (yet) showing for Tuesday or Saturday so lace up and join us!  Tuesday 5:30pm & Saturday 8:00am

LUSTER

RX Level 1
200m at fast pace 200m run
200m at easy pace 200m walk [fast walk]
Rest: 15sec Rest: 15sec
200m at fast pace 200m run
200m at easy pace 200m walk [fast walk]
Rest: 15sec Rest: 15sec
200m at fast pace 200m run
200m at easy pace 200m walk [fast walk]
400m at fast pace 400m run
200m at easy pace 200m walk [fast walk]
Rest: 15sec Rest: 15sec
800m at fast pace 800m run
200m at easy pace 200m walk [fast walk]
Rest: 15sec Rest: 15sec
DONE!!
Total: 3400m

 

 

 

Increase Strength Through Mobility: 5/5/2017

Mobilizing Is A Must

Flexibility is a primary element of strength. Bad mobility reinforces inefficient mechanics; inefficient mechanics hinder strength development. If you want to reap the benefits of the front squat, then mobilize regularly and enjoy the rewards.

Straight from MobilityWOD, Kelly Starrett puts forth a comprehensive guide to improving positioning so that the front squat can be optimized.

Here we look at what the problem may be and how to solve it…..

  • thoracic extension
  • shoulder position
  • wrist flexibiliy

Food For Thought: 5/3/2017

As you are embarking on our Fitness & Nutrition Challenge, keep in mind the top reasons why most fail at the Paleo Lifestyle….  For those of you here for Wednesday CrossFit info, we will be working on the Rope and Pull-Ups.

Why You’re Not Succeeding On The Paleo Diet….

Courtesy of Paleo Leap 

Too Much Nuts or Nut butter…

While they are natural, nuts and seeds can still be irritating to the gut and most of them have a bad fatty-acid profile. If you are struggling with your health or weight,  your consumption of most nuts and seeds should be limited. Just because things are Paleo, doesn’t mean we should be eating them by the handfuls.

Not Enough Carbs….

Sweet potatoA whole lot of people who embark on a Paleo diet become very carb-phobic and associate carbohydrates with instant fat gain. We have to keep in mind that fat gain is much more complicated than that and that we are well adapted to function on carbs or fat for energy. Limiting the amounts of carbs consumed by too much can lead to intense cravings and binging on unhealthy foods. Carbohydrates in general shouldn’t be feared, carbohydrates from toxic sources like grains, legumes and refined sugar should.

Coconut oilNot Enough Fat….

Modern science shows us that saturated fat is a great source of clean and non-toxic energy while too much lean protein can be a problem. Some people limit both fat and carbohydrate consumption, our two primary fuel sources, and either consume much more lean protein or consume less calories overall. For those who end up consuming too few calories, constant hunger is often felt and the energy levels usually plummet. Eat away at that healthy natural saturated fat and those sources of non-toxic carbohydrates.

Not Enough Nutritious Foods (nutrient deficiencies)

This simply means that chicken and vegetables day in and day out is not going to cut it. You should strive to frequently eat foods such as meat from grass-fed ruminants, fresh wild-caught fish, homemade stock, fermented vegetables, seafood, organs like liver and bone marrow and a good variety of fresh vegetables.

StrawberryToo Much Fruit…

Fruits are certainly natural, but most of them are loaded with fructose, which becomes toxic when consumed in high amounts. Just because many fruits are loaded with vitamin C, potassium, fiber and many natural anti-oxidant doesn’t mean that the fructose in them is less toxic. A few pieces of fruit per day shouldn’t be a problem at all, but over-doing it could be the reason why so many fail to lose the desired weight even on a Paleo diet.

Not Fully Committing…

Someone that cheats frequently has not even allowed their body to dispose of all toxins; thus, they have yet to achieve their optimal state. So for those of you still questioning how you are feeling on the diet, if the results aren’t at their best it could well be because you are preventing that from happening by not fully committing to the diet changes. Cheating and eating less desirable foods can be perfectly fine when done from on an infrequent basis, but I strongly recommend to people who first commit to the diet to do it fully for at least the first 30 days to let their body a chance to get rid of the bulk of the toxins and get nourished by the much more nutritious foods of Paleo.

Thrusters in 17.5?

There is a STRONG chance the lovely Thruster will make an appearance in the final WOD of the 2017 CrossFit Open.  In the most basic sense, a thruster combines a front squat and a push press.

Just as the bar rests on our shoulders in the front squat, the bar rests on our shoulders in the first phase of the thruster, with the elbows up.  Where this movement  goes wrong with most people is the transition from the front squat to the push press.  A strong hip drive will make this movement so much easier for you.  Take a look as Jason Khalipa explains…

Elbows Up and Out: 1/13/17

The Jerk moves the barbell from the shoulders to a locked-arm position overhead in a single explosive movement. The barbell is driven off the shoulders with a violent dip-drive. In the split second that the upward drive of the hips and shoulders makes the barbell weightless, the athlete drives the body down with the arms until the bar is locked out solidly overhead.

We’re looking at the importance of Elbow and Hand Position coming out of the Clean and getting ready to Jerk…  Take a look at Coach Burgener explains proper positioning to set yourself up for a successful Jerk.

15.2:1/3/2017

Overhead Squat (OHS) work continues on….  We have spent a significant amount of time mobilizing our thoracic spine and hips, but one area often overlooked that effects many peoples squat ability is poor ANKLE MOBILITY.  Our mobility will focus on this area. Then, get ready for another CrossFit Open throwback, the second work out of 2015, 15.2

Overhead Squat and Chest to Bar combination.  Scaled work-out will also be posted as it was, so if you participated in the Open in 2015, log-in and check your score to compare!

Per or Total TTB? 12/30/2016

Pearlie seemed to think you all weren’t being challenged enough when it came to Toes to Bar, so we decided to step it up just a tad (or possibly more than a tad)! So one more movement to specify per or total, ladies and gentlemen we introduce Single Leg TTB. Please see below.  We will not make you cross your body (yet), but you get the idea here. Finish 2016 off strong, we will also be getting squats and deadlifts in!

How Do I Keep a Flat Back? 11/18/16

You hear it all the time!  Flatten your back, flatten your back!  When the load gets heavy, it becomes even harder to do.  Often because you can’t see what the coach does, athletes have a hard time making this fix.  Here is one simple cue that often helps with keeping your back flat throughout the deadlift.

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