Level 1 Skill: KB Swing/Wall Ball

Good People + Boss Athletes= Great Event

Seeing With Better Eyes

“As often as we can, we want to put the bulk of our energy into improving and maximizing motor control before we default to mobility.  Of course if every athlete had NORMAL motion ranges (not crazy gymnast/martial artist) then we’d always be dealing with aspects of motor control.  In fact, a useful way of thinking about restricted ROM is that it ultimately limits the athlete’s tolerances for poor movement and poor positioning. Healthy tissues and normal ranges equal breathing room and possibility.  If sport/mission/fighting has taught anything, it’s that we can count on less than ideal circumstances and impossibly difficult positions (running a 40m dash does not look like tackling, scrambling to cover, or modern dance for example.)  As often as possible, we need to improve the number of motor options an athlete has.  (Think brutally steep scrambling up the side of a mountain vs. a run on a track.)  The gym is the lab.  It’s where we can compress movement faults and faulty motor patterns into the course of a training session.  Got a good position? Great, now challenge that position with load, metabolic demand, cardio-respiratory demand, stress, and speed.  Good strength and conditioning is both a stimulus for adaptation and a diagnostic tool.  We measure the effectiveness of any program by measuring wattage, poundage, and reps, as well as how well the athlete performs in the sport/mission/emergency situation.  Improving position improves efficiency, maximizes output, and safeguards against tissue failure.  We don’t need movement analogs and correlates. We don’t need to learn an entirely new movement language to understand the set of movements with which we are already training.   It’s more simple than that.

We just have to “see” with better eyes.”

-Kelly Starrett

Rest Today.

or…

Join us for the Level 3 WOD:

10-9-8-7-6-5-4-3-2-1*:
95# Snatch
Handstand Pushups
Pullups 

*after each round do 30 double unders.

Vs. WOD
Perform as many as possible of the following*:
Air Squats
Single Unders
Deadlift (185/115)

*The time limit will be the amount of time it takes your partner to do 20 burpees.  When they finish switch immediately (you to burpees; your partner to the exercise) and continue.  Move on to the next exercise when you and your partner have both done the same exercise.  Repeat for 3 rounds resting 2 minutes between rounds.

Level 1 Skill: Overhead Squat

Chocolate and why you should be MAD AS HELL!

Clean Pulls
12×2, OTM

5 Rounds:
5 Power Snatches (95/65)
5 Overhead Squats
5 Toes to Bar  

Level 1 Skill: Deadlift

Don’t Get Lost in the Details

]]> http://districtcrossfit.com/2012/02/february-3rd-friday/feed/ 21 http://districtcrossfit.com/2012/02/february-2nd/ http://districtcrossfit.com/2012/02/february-2nd/#comments Thu, 02 Feb 2012 01:00:02 +0000 Andrew Killion http://districtcrossfit.com/?p=5130 Donations for Marine Cpl. Nick Thorn. Performance Nutrition Town Hall submissions to townhallDCF@cfrubicon.com.

Take 10 Minutes To:
Build to a Heavy Front Squat (3,2,1,1,1)

3 Position Snatch:
5 sets @ 60%, 65%, 70%, 75%x2

Take 10 Minutes To:
3 attempts at a 1RM Front Squat

Level 1 Skill: Snatch

Why is it a Performance Nutrition ‘Town Hall Meeting’ and not a seminar?

Level 1 Skill: Push Press/Push Jerk

“Boo-ya-ka-sha!!!!!”

“Performance Nutrition…or how to $50 off your membership!!”

So this Saturday at 3:30pm we’re hosting Dave Wallach (the guy with the boss camera at the Battle for the Capital) for a Performance Nutrition Townhall Meeting.  For those of you that remember “Chef’s” lecture last year it was an absolute mind blowing marathon of nutritional information covering everything from Intermittent Fasting to basic carbohydrate ratios.  We also made it the largest PNTM Chef had ever done.  Well we’re hoping to do that again.

Thing about it is this is a townhall meeting; not a lecture. Chef doesn’t come in with any prepared material.  He’s just there to answer questions.  Therefore we need questions.  We know you have them so here’s the deal.  If you submit a question to townhalldcf@cfrubicon.com you’ll be entered in a raffle to win $50 off your next membership dues.  And you’ll no doubt get your question answered.  Double whammy!  Let the questioning begin!!!

Donations for Marine Cpl. Nick Thorn. Performance Nutrition Town Hall submissions to townhallDCF@cfrubicon.com.

“Kelly”

5 Rounds:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

Level 1 Skill: Clean

Does anyone else think Tyler is having too much fun?

Quick Follow Up To Yesterday’s Post

I’ve heard a lot of talk and discussion of yesterday’s “competition” team post and I feel the need to make something abundantly clear.  Those pre-requisites are NOT BY ANY MEANS  a pre-requisite for competing at all.  If you have even mildly considered competing in CrossFit then you should do it.  If you’ve even done 1 workout “as prescribed” you have an ethical and moral obligation to compete.  If you know someone who has a friend that has done a CrossFit competition then you should do one.

In my opinion working out for the sake of working out is the least effective strategy you could possibly employ.  We are all incentive driven beings.  You need a reason to do the things you do.  If you’re just working out “because” you’re leaving so much health and wellness on the table.  Tomorrow registration for the CrossFit Games opens.  Don’t be surprised if you get an email from the Games Site because someone named Smanddrew Smillion registered you “by accident.”  Take the plunge and give the Open a go this year.  You won’t regret it.