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
10 Dumbbell Hang C&J 50/35 lb
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
ROW / Jump Rope / CORE
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:
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…
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.
“If you don’t know where you’re going you might not get there.” –Yogi Berra
In 2017 I was training harder than I ever had, eating the best I have in my lifetime and was surrounded by a core group of friends that are incredible to say the least. I enter 2018 training less, trying to improve my overall relationship with food and still, thankfully, surrounded by those incredible friends. I also charge forward with new direction and focus on where I want to go in this new year.
Last year I was training and eating like I was because I didn’t want to feel left out, it was convenient, I had people tell me I should and (most days) it was fun. Not because that was my goal, and that’s exactly why it didn’t last. I wasn’t pulled towards these things by passion. Folks would ask me if I was training for regionals or some grand finish line. Nope. I’ve heard athletes speak of regionals or the games being their goal but that never stirred up anything within me. Those goals sound stinkin’ cool but that’s not enough to pull me out of bed at 5am to train or say no to ice cream at a party.
2018 isn’t about FOLLOWING a dream or idea anymore but rather being PULLED so strongly towards my passion that nothing can tempt me away from it, get in the way of it, or divert my drive towards it. This year I have an idea of where I want to go and I can start setting a plan or roadmap to get me there.