2 BTN split jerks +1 front rack split jerk
10 Dumbbell Hang C&J 50/35 lb
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
5 sec lower
5 sec hold
2 sec stand
2 sec hold
5 Squat Snatch 95/65#
10 Ring Dips
10 KB taters 53/35#
10 HR push ups
120 Single unders
– 6 Strict Muscle Ups (Toe Spot/Feet Elevated)
– 12 Heavy Russian KB Swings
– 6 Hollow to Bridge Snaps
– 12 V-ups
– 12 Burpees
– 15/12 cal Bike / Ski / Row
– 18 KB Snatches 53/35
12 Ball slams
15/12 cal Bike/Ski/Row
18 Ab-mat sit-ups
Thruster + Chest to Bar
3/3 6/6 9/9…
Pull-ups + Wall balls
3/3 6/6 9/9…
ROW / Jump Rope / CORE
50 KBS 53/35#
50 KB OH walking lunges
50 push ups
50 KB OHS
50 OH DB walking lunges
50 push ups
50 DB OH walking lunges
2 Clean Hi pulls + 1 Power Clean
12 Box Jumps
9 Deadlifts 225/155
written by Coach Joe
Have you ever been injured?
Or maybe your like me and you do get injured sometimes…
Not the major obvious injuries, but the nagging consistent ones. The ones we tend to ignore. Ones that go away while we exercise, but come back later as aches and pains. I’m talking about soft tissue and overuse type stuff, sprains, pulled muscles, and tendinitis.
When I do get injured, my initial response is denial! I try to ignore it and hope it goes away, or maybe I can just do certain movements and avoid the exact muscle area for awhile. When that’s not enough, I realize I actually have to take some time off CrossFit and focus on foundations that help me heal. That realization is depressing…Moving keeps me sane! Exercise keeps my energy up! Working out, building strength, and practicing skills are a central part of my life and now and I feel like I have to give it all up forever when I’m Injured!
So I try to accept it. I cut way back on activities to let my body heal itself and during that time try to accept that I may never do Isabel or rock climb again. I’m ready to move forward with my life in a semi-invalid capacity. I’ve made peace with my limitations and consoled myself with the fact that others are a lot worse off than me. At the end of the day I’m still in pretty good health, in the richest country in the world, with plenty of food and clean water. Time to figure out what else to do with my life!
After months and months dedicated to recovery time, and putting more energy into the other areas of my life, I found that my body felt strong. I discover it doesn’t hurt to use that muscle anymore or perform those movements that kept my injury alive! I’m elated and jump right back into the old routines I maintained when training and POP! There it goes again. Same old issue. Back to square one within days and here is what I’m trying to remember as I move forward:
- Pay attention to your body! Prevention goes a long way in staying on course to your goals! Develop daily recovery practices like Mobilizing after every WOD, Incorporate Rest Days with low impact recovery work, Sleep, Focus on Diet, etc.
- Recognize Injuries as a sign that your body needs more focused work! They do happen, and acknowledging them early on helps your coach assist you in building the best recovery plan moving forward in your training…it doesn’t have to stop! It’s just re-focused!
- Stay Positive! Self talk is critical in approaching recovery. There are so many things we can do to improve your fitness. Let this be viewed as an opportunity to learn new things or cultivate other interests. “Setbacks” can push us out of our comfort zone and give us a fresh outlook we didn’t even realize we needed. Be patient, healing takes time and we want you to have a healthy career in CrossFit!
Talk to your coaches for daily recovery ideas, and let us know if you have any concerns! We’re here to help you be the best version of yourself!
All or Nothing:
By: Jordan Robles
It’s easy to get caught up in the New Year hustle: “I’m going to be in the gym every day, eat strict paleo, add in extra cardio, lift more, lose weight…” And while there’s nothing wrong with having goals in mind, it’s important to give yourself the room to be realistic. Maybe you get sick and miss a workout or you fall short of your Whole 30 goals. We need to remember that missteps are not failures. We are all human and we’ve all felt what it’s like to come up short. With an “all or nothing” attitude, it’s easy to have a misstep and throw in the towel. “I binged this week, so I’ll just start again Monday.” “I didn’t make it to the gym today, I’ll take the rest of the week off.” When we come in to the New Year with these attitudes and often times unrealistic expectations, it sets us up to be unsuccessful. “I’m either going to do everything perfectly or nothing at all.” You can and maybe have applied this to realms of your life outside of the gym: work, school, relationships, etc. I know that I have, which is why in 2018, I’m focusing on changing my “all of nothing” attitude to a more balanced approached that’s realistic for my life. I plan on doing this by:
1. Creating realistic goals:
I will choose goals that have an appropriate timeline, fit well with my school schedule and are things I can do consistently. I’ve made the mistake in the past of giving myself deadlines that are not realistic. Anytime these goals have not been reached it feels like a failure. By creating a practical timeline, accomplishing my goals will be achievable. While I have specific health and fitness goals, the reality is that school comes first. These fitness goals need to coincide with my academic goals as well. Finally, my goals will be things I can keep up with and be consistent about. Being healthy is for the long haul. And while it may be appealing to think we can reach a healthy state and be done, it doesn’t work that way. Longevity in regards to health is the goal. This is about a lifetime of fitness, not one week, month or year. Stay consistent over time!
2. Re-setting, not restarting:
“Failure is falling down, and refusing to get back up.” In the quest to better ourselves and accomplish our achievements, we tend to not leave room for mistakes. It’s important to know that we’ll rarely be absolutely flawless in our game plan. When we do make a mistake, we have a choice. We can allow it to throw us off. Or, we can choose to acknowledge our mistake, learn from it and get back on track. The latter inspires growth, self-learning and encourages us to keep working towards our goals.
3. Being kind to myself:
As I’ve mentioned throughout this post, it is inevitable that there will come a time where we miss a day at the gym, overeat, don’t hit the numbers we want to hit or make a mistake. During these times of what may feel like defeat, remember to be kind to yourself. Yes, you’ve made an error. But that error does not define you, your journey or your work ethic. Beating yourself up will only make it harder to get back up and continue on your goal path. Love yourself through the journey. Remind yourself that you’ve made a choice to become a better you and that in itself is an accomplishment. Work on positive self-talk, self-care and acknowledge that YOUR best is enough.
So, let’s steer clear of these “all or nothing” attitudes in 2018!
Written by Coach Elijah,
As I head into the new year my biggest priority is, balance. My perspectives on life have shifted and I’m finding new passions, different motivations, as well as cultivating new and meaningful relationships. With all of that comes the difficulty in managing my time and stress. I have a lot on my plate that I love, but it can be difficult at times.
I have a passion for fitness, coaching, nutrition research, cooking, family, etc. and though I am still figuring it all out, here are a few things that have worked in helping me prioritize what’s most important to me in life right now…
HAVING A PLAN
First and foremost. When am I going to train? When am I going to cook? When am I going to coach? When will I spend time with my family? For me, having a loose flexible schedule is key to balancing all that I need to get done, and then holding myself accountable to that schedule. I bought my first big paper calendar this year (sounds silly I know.) Sitting down every Sunday, mapping out my week, making notes of all the things I need to get done and being able to see my calendar on paper everyday has helped me so much in terms of managing my time.
INTENTIONAL WITH MY ACTIONS
When it’s time to cook and eat, focus solely on cooking and eating. When it’s time to train, focus solely on training. When I have time to spend time with my family, they get my undivided attention. This means shutting the phone off, and being engaged. Im not perfect, I still have days where I check my phone in-between sets, or respond to an email when I’m cooking some food. I have found the more that I can keep myself in the moment and focus all my attention on what I’m doing, not only am I more productive, but I feel better and the quality of my actions is at its highest. This takes a lot of practice and awareness!
MAKE TIME FOR YOURSELF
With a busy life schedule it can be easy to forget about your individual wellness and needs. As much as I prioritize all of the things I need to get done on a weekly basis, I also make sure to carve out some me time. If you don’t take care of yourself, managing all other responsibilities is going to be daunting.
Practicing these things has been vital to my balance. We only have 24 hours in a day and I’m not perfect in getting all these things done, but it’s all about progress, not perfection. I am extremely excited for 2018. Life seems to get sweeter every year and I feel so fortunate to be where I am. Express gratitude daily, love yourself, love others.