Keeping it Simple

June 15, 2016 | Posted in The Word (Coach Blogs) | By

Keeping it Simple

By: Jeremy Warner

keep-it-simple

 

Muscle-ups, Olympic Lifts, Double Unders and Pistols. These movements are on almost every athlete’s goal list as they work to add more RXd movements to their skill set. These athletes often lose sight of the training aspect of the CrossFit program with their search towards that RXd WOD score. Now do not take this the wrong way and decide to never learn or practice a new skill, as that is not what I am suggesting.

What I am proposing is that, to obtain an effective training response (workout) then keep your movements simple. If you are an accomplished athlete then Snatches and Double Unders might be easy for you, and in that case I say have at it. However, if you are not a highly skilled and conditioned athlete then how about we simply scale a pistol down to a split squat, or lunge step. Putting one of these movements in place of some bastardized version of a pistol can actually improve an athlete’s ability while being measurable and repeatable. Much better than bouncing up and down on a band using 1 leg acting like you know what you are doing.

For any fitness program to be successful you must have measurable and repeatable work to actually compute the gains made. So when looking for a way to complete a workout that looks too complicated and highly skilled for you, dumb down the movement. A Snatch contains a deadlift, a jump, and a squat, so if you can not safely do a Snatch then how about a deadlift or squat paired with a box jump. Those movements have defined start and end points where a fixed load is moved through space by your body the same way each time. In contrast a Snatch not performed correctly, by an athlete with limited practice, strength and Range of Motion can be inconsistently measured at best and absolutely dangerous in the worst case.

Technique, Consistency, and then Intensity are the chief tenets of CrossFit. Practice the movements often, add some load or speed, make corrections then repeat the process. During the WOD use the movements you are confident with, until you and the Coach come to an understanding of your ability level and as a team, then you can test the water out. You would not jump into the middle of the ocean if you could not swim, so do not jump into the middle of a WOD without having a clear plan into the goal of the training session.

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WOD 6.15.16

ground-deadlift

June 14, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, June 15, 2016

Skill Work

Hollow Rocks: 3rds (20 sec on/10 sec off)

Strength Work

Deadlift:

2 waves of 5-4-3, with 3-sec tempo down (2:00 rest, between sets)

MetCon

5rds for time:

  • 5-Squat Snatch 65/95
  • 10-OH Lunge Steps 65/95

 

Today’s Coaches:

5:30am-Wes

6:30am-Trice

7:30am (101)-Trice

8:30am-Jeremy

4:00pm-Trice

5:30pm-Kaz

6:30pm-Nora

7:30pm (101)-Nora

 

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WOD 6.14.16

pistol

June 13, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, June 14, 2016

Skill Work

Pull-up Negatives (3 x 5, with a 3 second tempo down)

Strength Work

Shoulder Press:

2 Waves of 5-4-3 with 3-sec tempo (2:00 rest, after each set)

MetCon:

For Time:

  • 800m-Run
  • 30-KB Swings 35/53
  • 50-Pistols (alt legs)
  • 30-KB Swings 35/53
  • 800m-Run

Today’s Coaches:

5:30am-Trice
6:30am-Trice
7:30am (101)-No Class
8:30am-Trice
4:00pm-Jeremy
5:30pm-Kaz
6:30pm-Jeremy
7:30pm (101)-No Class

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WOD 6.13.16

squats

June 12, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Monday, June 13, 2016

Skill Work

Squat Therapy:

  • Wall facing squats (with band around knees)
  • Hip Bridge with Leg curl on Med Ball

Strength Work

Back Squats:

  • 2 waves of 5-4-3, with 3-sec tempo down (2:00 rest, between sets)

MetCon

Strength & Shoulder Rehab

Today’s Coaches

5:30am-Wes
6:30am-Trice
7:30am (101)-Trice
8:30am-Rick
4:00pm-Trice
5:30pm-Rick
6:30pm-Jeremy
7:30pm (101)-Jeremy

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WOD 6.11.16 (Odd Objects Day)

oddobjs

June 10, 2016 | Posted in Daily Info and Workout | By

Workout of the Day and Yoga – Saturday, June 11, 2016

Yoga

  • 8:30am-Heather
(If you don’t have this added to your membership contact us!)

 

Crossfit

Odd Objects WOD TBA

  • 10:00am-Wes

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WOD 6.10.16

download-1

June 9, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Friday, June 10, 2016

Skill Work

Glute Ham Developer (GHD)

  • Static Holds (20 sec face-up, 20 sec face-down)
  • 3 x 10 Sit-ups
  • 3 x 10 Hip Extensions

Strength Work

Touch & Go Squat Cleans

  • 5 x 3 (2:00 rest, between sets)

MetCon 

For 10:00:

  • 1 OHS on 1:00
  • 2 OHS on 2:00
  • 3 OHS on 3:00
  • And so on…

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Kaz
  • 6:30pm-Jeremy
  • 7:30pm (101)-Jeremy

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WOD 6.9.16

Quotation-Vince-Lombardi-Jr-practice-business-Meetville-Quotes-45210

June 8, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Thursday, June 9, 2016

Skill Work

Shoulder Mobility

Strength Work

Bench Press

  • 2 Waves of 7-5-3 with 3-sec tempo down (2:00 rest, after each set)

MetCon 

16:00 AMRAP of:

  • 6 Squat Cleans 135/95
  • 6 Shoulder-to-Overhead 135/95
  • 12 Pull-ups

Today’s Coaches

  • 5:30am-Trice
  • 6:30am-Trice
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Jeremy
  • 5:30pm-Michelle
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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Fresh, Frozen, or Canned?

June 8, 2016 | Posted in The Word (Coach Blogs) | By

Fresh, Frozen, or Canned?

By: Trice Sweetfresh frozen canned

“I’m going to be adventurous and try to make something out of this spaghetti squash,” you think to yourself as you round the corner in the produce section. “I can get this celery for dipping with peanut butter… and when was the last time I had okra?” Before you can even get to the meat section your cart is halfway full and you’re feeling like one of those health nuts everyone else is envious of.

Flash forward to one week later, the celery has turned brown, the okra is soggy, and the spaghetti squash is hidden behind a mound full of potatoes on the counter. You were busy all week, you didn’t meal prep and now all that expensive produce just went to waste.
Food waste is frustrating and expensive, and can be partially remedied by buying a mixture of fresh, frozen, and canned fruits and vegetables. Before turning up your nose to anything not on the perimeter of the grocery store, keep in mind the ridiculous amount of options most of us have to choose from.

Eating freshly picked vegetables from your farmers’ market is going to your best bet when it comes to finding nutritional value in your produce. Fresh veggies and fruits pack the most punch when it comes to the quantity and variety of nutrients.

Unfortunately, the time produce spends being transported, exposed to heat, and sitting on a shelf in a grocery store means a decrease in the number of nutrients. The content of the protein, carbohydrates, fiber, and minerals is going to be the same, but you’re going to inevitably lose some of the benefits of while you watch the food on your counter or refrigerator shelf.
Frozen and canned fruits and vegetables are an increasingly more utilized option for people looking to increase the amount they’re eating per day. According to a study that analyzed data from 24,800 participants, adults who consumed canned produce ate 17 percent more vegetables, 19 percent more fruits, and got more fiber and more potassium in their diets than adults who did not eat canned produce.

Frozen fruits and vegetables are usually picked when they are ripe, minimally blanched, then flash frozen. This means that most of the nutritional value is not only preserved right after harvesting, but throughout transportation and shelf life. Nutrients such as vitamin C, polyphenols, and phytonutrients can actually be higher in frozen foods than in fresh ones.

Be careful when picking out frozen foods as they commonly have additional cheeses and sauces which have high sodium (and sometimes even sugar) contents. Try to find the ingredient labels with just the actual fruit or vegetable and add your own seasoning.

Canned vegetables are also picked ripe and cooked more than frozen vegetables are. Cooking the vegetables at over 212 F ensures that the food is safe and bacteria-free. Naturally, the food will lose some nutritional value during the heating. On the other hand, canning some foods makes the nutrients easier for your body to absorb such as licopene in tomatoes.

Just as with frozen vegetables, be wary of the ingredients used in the canning process. For vegetables, make sure that the sodium is none or low. Additionally, food companies like to add sugary syrups to canned fruits. Again, read your labels!

So, what should a health-conscious person like you to do with all of the options?

You should have recipes already planned for the fresh produce that you do buy (whether that is from the farmers’ market or the grocery store) so that those foods don’t just sit in the refrigerator or on the counter for weeks. This way, you have an immediate reason to eat them and you won’t waste money throwing away valuable food. It’s great to be adventurous, but try to have a purpose for all of the fresh produce that you do buy.

Having plenty of frozen vegetables on hand such as cut leaf spinach to add into dishes, mixed veggies for quick side items, or mushrooms to throw into an omelet, can be the perfect way to take advantage of the convenience of your freezer.

Keeping a pantry with various canned vegetables and fruits that you commonly use for recipes such as diced tomatoes or cut green beans can save you when you’re in a pinch.

 

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WOD 6.8.16

community-image-crossfit-torrance

June 7, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Wednesday, June 8, 2016

Skill Work

Hollow Rocks

  • 3 x 00:20 on/00:10 off

Strength Work

Deadlifts

  • 2 waves of 7-5-3, with 3-sec tempo down (2:00 rest, between sets)

MetCon 

For time:

  • 20 1-arm KB Swings (each arm) 53/35
  • 15 KB Snatch (each arm) 53/35
  • 10 KB Turkish Get-ups (each arm) 53/35

Today’s Coaches

  • 5:30am-Wes
  • 6:30am-Trice
  • 7:30am (101)-Trice
  • 8:30am-Rick
  • 4:00pm-Trice
  • 5:30pm-Rick
  • 6:30pm-Nora
  • 7:30pm (101)-Nora

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WOD 6.7.16

images (1)

June 6, 2016 | Posted in Daily Info and Workout | By

Workout of the Day – Tuesday, June 7, 2016

Skill Work

Pull-up Negatives

  • 3 x 5, with a 3 second tempo down

Strength Work

Shoulder Press

  • 2 Waves of 7-5-3 with 3-sec tempo (2:00 rest, after each set)

MetCon 

None. Strength & Lat Rehab

Today’s Coaches

  • 5:30am-Trice
  • 6:30am-Trice
  • 7:30am (101)-No Class
  • 8:30am-Trice
  • 4:00pm-Jeremy
  • 5:30pm-Kaz
  • 6:30pm-Jeremy
  • 7:30pm (101)-No Class

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