Nov 14 Sunday Skills

Why?
1) Practice exercises like Double Unders so you can keep the HR up during workouts.
2) Don't know the difference between an 8 Ct. Bodybuilder and Hello Dolly?
3) Refine Swing, Push Press, Pull Ups or any other exercise that you feel needs work.
4) Or just come for the workout (CF Basics WOD)

Wednesday Form: There's the right way and...

there's the right way.

"In the beginner's mind there are many possibilities, but in the expert's there are few."
-Shunryu Suzuki

Please have at the applications and interpretations vis-a-vis CF classes...post to comments.

Early Update:
1) **CLASSES CANCELED** Saturday Nov. 6. due to Call-to-Action Challenge.

Wednesday Form: Agile...

Speed: acceleration; time to max acceleration
Quickness: moving rapidly in response to a stimulus
Agility: rapid, controlled, accurate quickness.

Like a cat on hot bricks...ALL aspects of athleticism.

Note: Sign up for the Call-To-Action by Oct. 28th. Male, Female, Coed...Advanced and Basic teams welcome!

Wednesday Form: Proper Hopper

Pic 1&2, Pic 3&4...SideSquat...Hop.
Nice work last night keeping hips aligned, deep drop, big push.
Also, going lighter on the WB allowed for more controlled descent. Just right!

Wednesday Form: Of a compliment

"These people aren't human...that workout is bananas!"

That's great...it does seem a bit crazy, but...Bananas?! This new fella showed up for evening class. The structure of class was a usual CF circuit. As a first-timer he did well to keep the pace. Afterward, that was his description. It was nice to hear. More often people are so ego-driven they go on about themselves and why they couldn't finish the class or how they usually train or blah blah, rather than have the courtesy to compliment the accomplishments and motivation CFers.

It's easy to take for granted what we do (the sheer number of exercises we do well) and the intensity at which we do it (a heart rate that other people who "workout" could never touch). The people at class were just human...not specialized competitors or paid athletes...merely everyday folks who don't think twice about pushing the physical limits. Show up, blow it out, go back to regular lives. Pretty nice compliment

Wednesday Form: How long is your femur?

"Variations in body type can change the appearance of a proper setup position, while still maintaining weight on the heels, neutral spine, and shoulders over the bar." (source: crossfit.com Saturday 100918)

Don't worry so much about looking like your neighbor. Be sure the execution is perfect for your height, length of hinge system, etc.

Wednesday Form: Squat did you say?

The ability to strike the bottom of a squat, solidly, is critical. You will find, if you work at it, that mastering the squat opens up just about every other exercise. Why? It's not just "strength"...the majority of that skill to hit the bottom is Balance/Flexibility. Yes, shout-out to the boys showing us Balance and Flexibility (enough of the gals banging pullups, eh?).

Work on it with heels up, goblet squat, holding a band...whatever assists you need to slowly develop this skill. You'll soon find that those loose hips contribute to better exercises all around.

Wednesday Form: "C" what we mean?

Notice the big "C" (on the bottom of the kip). The "abs" and hip flexors lengthen on the front side, and the glutes/lower back squeeze on the backside. That's a very important movement to be able to execute (not just in kipping...but generally). It shows Front/Back muscle balance.

This balanced front/back extension is critical not only in a proper kip as shown, but also in staying tall in squatting, in keeping the bar high/back in a proper push press, sdhp, swing, running, plank...and the list goes on.

Front/back imbalance, tightness due to overtraining one area or weakness due to neglect of an area, is the breeding ground for injury, sorness...ie, sore hip flexors, tight hamstrings, annoying piriformis, etc.
C?

Wednesday Form: Rope burns

"1. Fast and secure 2. Slower and more secure 3. Faster and less secure."
(crossfit.com; september 8 2010)

Wednesday Form: A higher bar

Famous CF Proverb:
"Ask not for a different band, ask for a stronger kip."

Ask yourself what you've significantly improved upon at CF in the last 3 months. Can you name something? Your first pushup, proper squats, heavy DL/Swings, kipping pullups, faster 400m, quicker agility ladder, more flexible shoulders? Anything? Anyone? Bueller?

The theme for the next few weeks (especially with the weight loss challenge in effect) is, "If nothing changes, nothing changes." Not satisfied with the results you're earning? Then look at what exercises are begging you to up-the-ante and set the bar higher. At CF, we're ready when you are!

The gals here are kickin' reps with the 22lb weight vest...inspiring us to always find more to do, never settle with being "done."

P.S. 1 free punch to the person who posts the answer to comments: What group popularized, uses, or is famous for coining the phrase: "If nothing changes, nothing changes."?

Wednesday Form: Shoulder the burden

Flexible, mobile shoulders are critical to performing properly and avoiding injury. We've seen how tight shoulders can compromise just about every functional movement...yes, even a good squat (especially a close grip overhead squat!). Active shoulder, active shoulder, active shoulder!
Here's what you can do:
1) Shoulder Dislocates
2) Shoulder Scarecrows
3) Doorway Stretches (any variation, open up the pecs)




Try it for 2 weeks and see how that close grip OH squat improves!

Wednesday Form: Form of Fitness

The Burpee...without argument the ultimate exercise...when executed to perfection and at rapid-fire speed (as shown by scottd). Squat thrust, push up, legs back in, squat jump high overhead clap.


Completing 150 proper burpees would be hard. Our daily exercise prescription ought to simply be 150 burpees, no?

Wednesday Form: Bottoms up!

Hittin' rock bottom on squats!
(Cleans...elbows up, weight back please)

Also, check out this Clean...Dip, Push, Pull, Float, Catch...but no Curl! Really very nice illustration of what this entire thing (full body, functional movements for real people in the real world) is all about, no matter the exercise. Do not lift weights....ACCELERATE WEIGHTS. Good timing, fluid, powerful, athletic.

Wednesday Form: Doggone squats

Wednesday Form: Stride Right

Check out the info at Newton Running.com
How did it come to this? The heavy heel strike.

Lift from the hip, drop foot (with ankle neutral...not flexed for heel strike) under body AND recover (heel to butt)...all with little strain, letting gravity do the work!

So, why not? The effortless mid-foot strike makes people think of "fast" running...and fast running means getting tired...and most folks give themselves a "vote of no-confidence" on holding that form (beyond say 50m). Thus, sit back into the hips, flex toe to shin, reach way out with heel, and plod away trying to conserve energy.

Yet perhaps that's the paradox. The scissor straight leg, heel strike stride (ie, running with the brakes on) that is associated with slow running (ie, not getting tired) may be more fatiguing...starting and stopping momentum with each step along with the increased ground&pound.

Stay light!

Check out this excellent CrossFit explanation of stride/strike/recovery using the wheel analogy.
Or read good review at NPR here:
For Humans, Slow and Steady Running Won the Race

Wednesday Form: L x W

"men of honesty who wanted sense...men of sense who wanted honesty...and lastly, those who had neither sense nor honesty." -Benjamin Franklin

The lowly rectangle. Requires 2 simple elements to exist...a Length AND a Width. If, for example, I ignore width for length...it's not a rectangle...then I'd just have a line! If I ignore both, then I'd just have open space!

Of course, you can see how this applies to Exercise. The 2 simple (not really) elements of exercise are Distance (moving body far) AND Time (moving body fast). CrossFit description of being at the right place and on time.

It's worth it, really worth it, every so often to step back and look at every exercise. And CF encourages everyone...yes, everyone, even the "advanced" folks. Really look at the exercises/movements. Sensibly and honestly. And think, how have I gotten complacent? How have I not refined this? How have I fallen into the trap of going through the motions?

In other words, ask, "How can I 'Find my rectangle.'"

Wednesday Form: "Vicious extension"

It starts with the feet. Push down hard. Move the earth away.

See Vicious Extension here at CrossFit with the Snatch.

Or also watch the Hang Clean at CrossFit (for vicious extension and other form elements).

(dumbell hang clean image from crossfit.com 5/5/06)

Wednesday Form: Go with the FLOW!

Usually, Wednesday Form posts refer to some bio-mechanical form to help improve physically. Today, it's mental form: Flow. Csikszentmihalyi made the concept famous in his book "Flow: The Psychology of Optimal Experience." So what is Flow?

“…a person who is willing to be committed, to be involved, and who is willing to pay attention to what is happening for the sake of the interaction rather than purely out of self-interest."

That's Flow. (image from wikimedia)


During and after exercise, it'd be nice to reflect on the workout and say, "Gee, that was my optimal functioning...not too hard like a beatdown, not too easy...it was just the right opportunity for me to Get in the Flow and I feel great!"

Notice this description and how closely it resembles the experience of a Corps Fitness class: "being completely involved in an activity for its own sake. The ego falls away. Time flies. Every action, movement, and thought follows inevitably from the previous one...Your whole being is involved, and you're using your skills to the utmost." (Csikszentmihalyi)

Many people don't get that throughout their day, which might be filled with less than optimal experiences like worry, anxiety, or boredom (see chart). So it's like a Corps Fitness class can be your own personal Flow Zone!

How can we tie this to form? Well, the critical component of Flow is probably the balance or match between the Challenge afforded by the enviroment and the Skills of the person. So that means at times you have to be smart in how you substitute, modify, and scale exercises/reps to stay in the Flow Channel (ie, to keep yourself from falling into relaxation, boredom, worry, anxiety...see chart).

Wednesday Form:...of a 7!

7-Up Day
(2m, 90s, 60s; 2 rds)
7 OH Squats, Dips, DBSwing-Tri Ext
7 KB Crunch, AC Press, Burpee/Bar Tap
(We see you, Leibo!)


Some blog love to the fun, friendly, and fiendishly fiesty 5:30AM group. That's the way to bang out the reps.

The form post today (fortuitously) looks at OH Squat. How about that?

Look at this perfect OH Squat...notice how his joints/angles form several backward and upside down 7s? Hmmm? Coincidence?

Happy Father's Day

Pull Up Club: March - May 2010
Dedication to a goal, fun, friends, and pullin' your own weight (what else is CF about?).


MVPs: Most Valiant Pullers
Axl
Weesa
(Pick up your Dick's Gift Card at the front desk.)

Be sure to jump in the various "challenges" at Corps Fitness. Whether weight loss/diet challenges or other physical challenges, these are great opportunities to improve your skills and exercises, meet and have fun with other CFers, and maybe even win a Gift Card!