Lead a Fit and Healthy Life
Archive for December, 2011
Fitness and Fun!
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I went to a special oly (Olympic) lifting session today with my pal Coach Nate who is in town for the holidays. What a great coach — and I don’t say that lightly. His passion for coaching is evident. One thing I have realized after today’s session — I have never been coached before in a real sense. Remember, I didn’t grow up doing team sports, having a coach help me, tweak my form – so I had to remind myself that what Nate was doing was coaching, not criticizing me.
And don’t get me wrong – I loved it. It’s mentally challenging for me and physically so it’s like a rush. Small tweaks to your form can make all the difference (ok, sometimes they aren’t small tweaks but who is counting!)
Oly Lifting Session
Clean&Jerk
WOD
xroundsof 7
clean squat
clean & jerk
front squat
clean & Jerk
2 rounds (miserable rounds!)
Then yes, I stayed for the 10a workout like a freakin crazy person! I was there and it was there –so why not, right?
Warmup
Dynamic Stretching
2 rounds 800m Indian Runs
WOD
FGB style 3 rounds, 1m stations
1 pood KB SDHP
65# Push Press
Jumping Rope
Wall Ball Shots
Box Jumps
I was so tired that I didn’t bother counting reps, but did complete the 3 rounds. Maybe it wasn’t the best idea to continue on after the Oly Lift but I love Saturday workouts. You meet new people and see people you don’t normally get to workout with — so it’s fitness and fun at the same time! Whoo hooo!!
So True!
03 weeks ago
by Stephy
in Inspiring Quotes
People are so worried about what they eat between Christmas and the New Year, but they really should be worried about what they eat between the New Year and Christmas. ~Author Unknown
Find your Passion!
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I seriously think today’s workout was the least enjoyable and toughest one I have done in a very very long time. It could also be that I think that because this was my 5th day in a row working out –and I usually do 4 days and then rest and all the workouts this week have been super tough. I will be extra thankful for tomorrow’s rest day —
Warmup
Dynamic Stretching
–
Med Ball Cleans (over and over again)
Skill
Clean Squats
WOD
20m AMRAP
- 4 Dead Hang Pull ups
- 8 Clean Squats
- 12 Jumping lunges (each leg=24)
Total=6+12reps=HELL
— Want some inspiration? Watch CF Athlete Chris Spealler — You can tell just by looking at someone that they found their passion in life. I am sure you have people in your day to day life that you can look at & know they are doing what they are meant to do. No reason why you can’t be that person too!
Make it Work!
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Today’s workout was brought to you by Coach Marc. It was his coach’s choice as he is leaving our box today to take on a new job and get ready for his wife to deliver twins. I think he may find himself a bit busy to coach –
The first year or so of having a baby – whether it’s your first or 4th – is just tough. Those little things are just so darn needy and unless you have a ton of help – finding time for fitness is a challenge times 10. But you still have to — so even if it’s minimal and you walk the mall loop — you have to do something! No excuses.
Warmupx2
- 10 squats
- 10 Push Ups
- 10 sit ups
- 10 ring rows
Skill
- Deadlifts
WOD
Deadlifts are done at 70% of 1RM
For Time:
Deadlift: 135lb
- 400 m Run
- 10 Deadlifts 1 Lateral Burpee (Over Barbell)
- 9 Deadlifts 2 Lateral Burpee (Over Barbell)s
- 8 Deadlifts 3 Lateral Burpee (Over Barbell)s
- 7 Deadlifts 4 Lateral Burpee (Over Barbell)s
- 6 Deadlifts 5 Lateral Burpee (Over Barbell)s
- 5 Deadlifts 6 Lateral Burpee (Over Barbell)s
- 4 Deadlifts 7 Lateral Burpee (Over Barbell)s
- 3 Deadlifts 8 Lateral Burpee (Over Barbell)s
- 2 Deadlifts 9 Lateral Burpee (Over Barbell)s
- 1 Deadlift 10 Lateral Burpee (Over Barbell)s
- 400 m Run
Post total time = 14:33m
Late training can mean missed opportunities for Tweens
03 weeks ago
This article is really in line with why I am so thrilled that both my kids have started CrossFit Kids this past year. I want them to have the best foundation possible rooted in health and fitness. My heart skips a beat when I am watching them learn to lift properly…
Most kids begin training too late and miss their potential
Mather says Olympic lifting has been incorrectly accused of being dangerous, especially for kids.
It is a controlled activity and technique is vital, and that’s why he believes kids as young as nine should be working on the mechanics of lifting.
“We don’t do it with the huge weights; we start them out with broomsticks and teach them pat-terns and movements and work on maintaining their flexibility.”
He says that by the age of 12, most youth have lost much of their flexibility due to inactivity.
“Almost everybody that comes and starts here to do some training, for whatever sport, they start noticing differences within three or four weeks in performance of their own activity.”
Dead Hang Pull Ups For The Win!
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There is alot of discussion in the CF community around pull ups- continually allowing kipping pull ups instead of forcing athletes to do dead hang pull ups does the athlete a dis-service because they aren’t getting stronger, just more efficient. If you can do 100 kipping pull ups but not 1 dead hang pull up are you really better off? I see their point — in the end strength training has a bigger pay off so you want to go with it. I do believe each technique has it’s place — there are times when you want to be more efficient but you should when you can focus on getting stronger. It benefits all aspects of your training.
So today’s workout only allowed dead hang pull ups – even if that means you use a band to help offset the weight. I did one dead hang – then switched to the band and proceeded to smack my privates with as I lost my footing and it snapped in between my legs. I am glad everyone got a good laugh this morning as I squealed in pain.
warmup
doms
x2–
40 single jump ropes
10 push ups
10 situps
10 wall ball shot
10 kte
10 med ball good mornings
Skill
Thruster
WOD
1-2-3-4-5-5-4-3-2-1 reps of:
Thruster 65lbs
Dead Hang Pull Up
Time – 8.54
We focused on good form over speed — which is good because i am sore!
Christmas!
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I am still recovering from my night of debauchery — but I started to feel better around 8p last night. The thing with going out when you are my age is the recovery — it takes you way too long to recover. I lost an entire day and there was no way that I could even attempt to resume ‘life’ the way i felt. I was nauseous and dizzy. Oh the joys of getting older. People ask why I don’t drink very often — that’s why. I hate feeling like that.
So instead of yesterday – I headed to CrossFit today for my very own self-inflicted workout and my pal Jason joined me. It was called the 12 days of Christmas and I will forever call it 12 days of Hell.
Warmup
General Stretching
Passthrus
Squats
WOD: “12 Days of Christmas” for time.
1.100 m run
2. Thrusters
3. Inchworm pushups
4. Jumping squats
5. K2E
6. Box jumps
7. Burpees
8. Box dips
9. Lunges w/weight OH (25lbs)
10. Situps
11. Elbows to hand plank
12. Narrow pushup
time: 35.36
This workout is done like the song – so on the 1st day of Xmas you run, on the 2nd day you do thruster, then run, 3rd inchworm push up, thruster, run and so on….it’s living hell.
