*7 rounds* *Score is total weight successfully snatched, 1 attempt per round*
Barb monkeyn’ around
TEN WAYS TO BLUNT YOUR ATHLETIC POTENTIAL Courtesy of Crossfit One World, Freddy C.
Not having goals, both short term and long term.A fitness regimen with no goals is like driving to a destination you have never been to before without a map or directions. Goals keep you on track. You seek out guidelines and information on how to achieve them. Make those goals!!!
Avoiding your weaknesses. Why is it everyone and their mother shows up on the days we do some crazy workout, but when weightlifting days or running days come up, people suddenly don’t feel so well??? Weaknesses stem from a series of issues. Suck at an Olympic lift? It is probably tied into deficiencies in the strength and flexibility department. Can’t get through that whole 5k run? You need to eat better and build up your cardio/respiratory endurance. Attack your weaknesses and your strengths will improve.
Poor nutrition. Food completely controls how your body functions throughout the day. It is the gasoline for your engine. An engine needs gas to run, and it runs better with good gas than it does with crappy gas. Start simple. Make changes in the quality of what you eat then fine tune it from there.
Alcohol consumption. Alcohol is good for only one thing: getting buzzed. Unfortunately, getting buzzed causes a bunch of bad things to happen, mostly lack of control. You don’t sleep well (despite possibly even passing out). It dehydrates you. You tend to succumb to eating crap. You are damaging brain cells and your liver. But did I mention that alcohol is really good for getting buzzed??
Lack of sleep. You can never get “too much” sleep. Our bodies are actually wired to go to sleep when it gets dark and wake up at the crack of dawn. Electricity has jacked up our internal clocks, so no matter who you are and how much you sleep, it is never enough. Sleep is a huge component in the body recovery system. Get more of it!!!
Not taking proper rest/recovery time. Rest is different from sleep. You need to let the body rest from your training regimen. Take a rest day every few days. I would even recommend that every few months you take at least a week off from high intensity training. Your body needs time to heal, along with your brain. You will come back rip roaring ready to go both physically and mentally. Recovery simply means listening to your body. Pain is different from the discomfort of training. Pain needs to be respected. Pain takes time to heal. Turn your ego off and let your body heal up proper. The dumbest thing I ever heard anyone say was, “It hurts to train, but I have to workout.” (That was me by the way….)
Poor hydration. Water is often an overlooked ingredient in a good training regimen. Water makes up about 60% of the human body. Lean muscle tissue is about 99% water. Bone is made up of about 22% water and even your skin contains water. There is not one system in the entire body that does not depend on water. You will be hard pressed to drink to much water in a day. Drink up!!!
Lack of consistency. It’s not easy to stick with a workout program. You can get very positive results working out only two to three days a week if you really work hard and follow a solid nutrition plan. Start small…commit yourself to two days a week and build up to three. Once you start training three or more days a week, you will make leaps and bounds in reaching your athletic potential.
Lack of a proper warm-up/cool down. Sure, argue all you want that when the shit hits the fan in life, you don’t get the chance to warm up. Very true, but a training session is not life. You are attempting to improve your athletic ability. You can’t do jack if you get hurt. Warm up those muscles, joints and connective tissues by doing active stretching in full range of motion. Take the time to do some good static stretching when you are done working out. Flexibility will increase. Injuries will decrease. Your workout performance will improve dramatically.
Not listening to your coach. An experienced coach knows what he is talking about. For the most part, I know I can judge a person’s athletic ability watching them perform a few simple tasks just within a warm-up. Why is it when I tell someone they should scale a movement or a rep count or the load, they don’t want to listen to me? The road to better athletic performance is a path easier traveled when you listen to an experienced coach. Trust me.
L-pull-ups
back extension w/ 25lb. plate
*21-15-9*
Jen – heavy hang cleans in WOD #2 at The Central East Regional
RX – what does it mean? In the CrossFit world it means “as prescribed”. Doing the workout exactly as it’s written, weights, reps, everything. Some people will never do a wod this way, some people (very few) do every wod as prescribed. Most of us fall some where in the middle. Really…it makes no difference. Here’s why; these workouts are designed for the fittest people on the planet, (sometimes the fittest people in our gym/box). From there we scale or adjust the wod to meet the needs of the level of the athlete. Scaling is one of the most important things we do as trainers. Training is the stimulus; too much stimulus, bad things can happen. Too little stimulus optimal fitness is not achieved.
The bottom line is, are you getting the right workout for you? Are you leaving the gym fitter than when you walked in? If the answer is yes, then rinse and repeat.
DO NOT get all wrapped up in RX. I understand wanting to get credit for what you’ve accomplished, and you should. But, we give out RX’s when they are deserved. That means your reps would hold up in competition. If it’s that important to you, let the trainer know, and we’ll hold you to it.
If the trainer doesn’t put an RX by your time and you feel you’ve earned it, just ask. We’ll be happy to explain why we did or didn’t record you as RX’d, or maybe we just got 4 scores yelled out and we missed it.
WOD: Air Force WOD 20 thrusters 95/65
20 SDHP
20 push jerks
20 front squats
20 OHS
-4 burpees at the top of every minute-
*for time*
Jess – in the middle knocking out some HSPU’s at The Central East Regional
In the last two weeks we’ve had a large influx of newbies, which is great, the word is spreading. It also presents some new challenges; equipment, instruction, trainers etc.
We’ve all had our first day in a CrossFit gym/box, and it’s a little intimidating. So when you see a newbie, introduce yourself, and remember back to your first few times. One of the coolest things I’ve seen in our place(s) is when the trainee steps into the role of the trainer (Level 1 or not). So if you can help someone out, and you know what your talking about, feel free to help a brotha/sista out.
Congratulations to SPC’s Team headed to Carson California to Compete in The Games
What a weekend! Our community at Utility is phenomenal! Our athletes did a great job, Cody came in as the 30th qualifier and finished 24th. Our Team came in as the 30th qualifier and finished 20th.
If there is one take home point from this weekend, I think it’s this; we are all capable of achieving more than we think we can. Our team wanted to get 1/2 way through the first wod in 15 minutes so we could make on to the next event. We finished in under ten minutes, Jess and Lolly completed 40 HSPU’s. Cody was hoping to just finish the heavy dumbbell snatch wod under the cap, he finished in 7:34, a very competitive time. Jen had zero pistols on one of her legs one week ago, she busted out 25! Cody, Gary and I all PR’d on the snatch.
Thank you to all who came out and supported the effort. Our “Supporters” don’t go unnoticed (inside joke). I haven’t had time to check out ESPN 3 yet but I hear the weekend events are all archived if you couldn’t make it down.
Lift: Bench press 3-3-3-3-3
Toes to bar
KB swings
*21-18-15-12-9*
Check pics on FB
Utility had another good day. Gary and Jen did very well on wod #3. Cody also did well on both wods. End of the day Cody is in 28th place and our team is in 19th. WOD #5 the snatch ladder in the morning, our ladies will kick it off at 8am.
The competition is crazy! Every world record for every workout men’s individual and team has been broken. The Central East is STRONG. First WOD tomorrow is the heavy dumbbell snatch/sprint. 1st Team Event starts at 9am.
Find all the info here: http://games.crossfit.com/region/central-east
Big Thank you to out Cheering Section! They are many, and they are loud.
