Monday 8-17-15

IMG_9977We had a great crew at the August ComWOD! Thanks for inviting your friends, guys!

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EMOM 10

1 Power Clean + 1 Squat Clean

Use the same load across sets.

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Double Trouble

For Time

3 Front Squats (155/105#)
25 Double Unders
6 Front Squats
50 Double Unders
9 Front Squats
100 Double Unders
9 Front Squats
50 Double Unders
6 Front Squats
25 Double Unders
3 Front Squats

Barbells start from the ground. Scale front squat load as needed.

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Did You Come Here to Get Worse?

In one of the classes this past week the question was posed- “Did you come here to get worse?” Obviously it was in jest but since it was brought up a couple of times throughout the week, it connected. We all want to improve. We all have limiting factors that if strengthened will make us better athletes exercisers. Two weeks ago, we exposed a limiting factor of core weakness. Specifically in a side plank. Was this important? To me it was. So much so that we put in movements (Captain Morgans) that would challenge and shore up this weakness. Little by little, this weakness will improve.

For guys and gals trying to improve their pulling prowess, whether it be pull ups or muscle ups, nothing beats reps over time. Practice, positional drills, and strength work all culminate in better and stronger movements. Example? When we programmed 5 strict pull ups in a daily warm up for two different weeks, all of our ladies got better at pull ups. Another? In an alternate week of these same daily warm ups, the 30s handstand holds improved HSPUs and push ups.

The point is this- when you focus on something, you will likely improve at it. What are we working on right now? This EVOLVE MVMNT you’ve been seeing is a brain child of myself and Baptiste trained yoga instructor, Sarah Pruitt. We’ve put out the August Challenge to help you focus on your CrossFit classes along with adding yoga to the mix. We want you to connect with how body awareness and breathing can improve not only your overhead squat and Fran time but make you more awesome in general.

If you’re like a lot of CrossFitters, you don’t want to slow down and may not see the need. That’s probably the exact reason you need to do it. Besides, if you struggle with posture and position in an unweighted yoga squat, how will you perform under load? If you improve posture and position and gain access to ranges of motion you’ve never had before your training will undoubtedly improve. If your training improves, you’ll hit PRs like all the time. If you start hitting PRs all the time, well, you’ll likely win the next CrossFit Games….

Whether you win the Games or not, a regular practice of yoga will benefit you. I’m so proud of all of you guys making the yoga class a priority and improving your movement. KEEP ROCKING THE AUGUST CHALLENGE!

For those of you who’d like to take it up a notch, we’ll be hosting an EVOLVE MVMNT Workshop on Saturday, September 19th. Click here for details-https://www.facebook.com/events/110774212606598/

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