Minimum of 4 kids- Max of 10 (if we get a huge response we can find another coach so we can accommodate more)
Here is Jen getting after some Paralette Shoot throughs. Probably one of the the best core exercise you are not doing!
No matter the workout, Jen shows up and puts in the work and is one tough cookie. I know this for a fact. I’ve seen her push through WODs even though I could see she wasn’t too thrilled.
She used to be a staple in the 9:30am Class, until her job at the elementary school threw a little wrench in her schedule.! She still makes it in though. Getting up early to get after it at 6am, or Jumping in with the 4pm crew! When the Kids don’t have school, the whole family usually hits the gym together.
She just completed the WLC (Whole Life Challenge) and has made some big steps in walking the walk of living a healthy lifestyle. Way to go Jen, keep inspiring others to be better versions of themselves.
Increase the Range of Motion of the Hip and help stretch your Adductors AKA groin muscles. This will help improve your Lateral movement, Lunges and Squats.
You can use your hand to help press the knee out wider. Or rotate through the torso and reach the arm up towards the ceiling. This will rotate the hips slightly and create External Rotation in the Hip Socket.
Stay out of the Pain Cave, You will want to keep modifying your position until your feel that you have found a stretch that works the best for you.
Banded Hip Mobility if you sit at a desk all day you will love this one. It targets the Hip Flexors and helps increase the Range of Motion in Hip Extension. Attacking this one with purpose will make a huge difference in the way that you run, jump, and squat. Get those hips open, restore full Range Of Motion, and be amazed at Power to your Hip can generate!
Odd Objects are some of the best implements to use to improve your GPP.
Flipping tires is pretty much a full-body workout. There is nothing you dont use. Upper body and shoulders, chest, biceps, calves, quads and glutes. Doing a bunch of them, as quickley as possible, also builds great lung capacity.
There may be no better exercise to improve squat position than the goblet squat.
Did it allow you to strive for perfect movement, maybe work on pacing, or did it allow you to focus on your breathing?
The problem is that the numbers on the whiteboard are just that …. numbers. They don’t tell the whole story.
What if one athlete didn’t count all of their reps correctly?
What if they didn’t break parallel on every squat?
How do numbers show that someone wanted to solely focus on their technique?
If you take a score as pure fact. You may find yourself questioning the performance of your fellow athletes and yourself. This can breed an unwarranted disrespect and arrogance.
We’ve all heard it … “There’s no way So and So did all of those reps correctly. When I was doing it, I did it unbroken and correctly,”
Oh how quickly we forget that this is all about bettering ourself and encouraging others to better themselves. The daily WOD isn’t a competition.. want to really know how good you are. That is what the CrossFit Open and Local Competitions are for.
I challenge you, look at the whiteboard as a personal tracker for only YOU, and YOUR performances over the course of an extended time period, not just one day.
Legs, Hips, Arms, Arms, Hips, Legs
This is the sequence of rowing. Change the order of this list, it doesn’t work.
Myth #1 Set the thingy to “10” and yank on the handle really hard as fast, back and forth as hard as you can, right?
Wrong It’s not how many times you pull, it’s how hard you’re pulling
A higher stroke rate and higher damper setting doesn’t mean, a better workout.
Rather than worrying about how quickly you can move back and forth on the monorail “spinning your wheels”, take the time to focus on getting as much power into each drive as you can. Focus on POWER.
A damper setting of 3–5 is likely to give you the best workout, NOT 10. The real challenge is to accelerate the flywheel at a lower damper setting and produce MAX power. A good target for most workouts will be in the range of 24–30 spm. (strokes per minute)
Here is how you can find the best damper setting for you. I want you to Row 100 meters at different damper settings: 1, 3, 5, 7, and 9. Keep your stroke rate at 24. What feels different between each 100?
Which damper setting gave you the best time @ 24 spm, this will be the damper setting you are most efficient at.
A deadlift performed correctly with a proper hip-hinge and neutral spine will build more strength than any other exercise.
It is actually one of the best exercises to prevent back pain in general. The KB swings would get my vote for a close second.
The lower back is meant to be stable, not mobile. In order to do this, you need to build a foundation of strength I your glute and hamstrings.
Have you ever been told to stay away from the deadlift because it’s “too dangerous” or “cause pain” in the lower back?
I’m going to argue that Deadlifts will provide better “pain relief” simply because it is addressing the cause of the issue. In 90% of people back discomfort is due to, poor posture, the shoulders rounded forward, caused by excessive sitting at a desk and keyboard all day. This makes your spinal spinal erectors weak, glutes weak and hamstrings weak.
So not only is he deadlift effective in preventing lower back pain by strengthening these muscles. It will also help correct your posture by working almost every muscle in your body.
BUT I JUST WANT ABS and a “strong” core (“”just for you Dale Y.) Can’t I just do some sit-ups!?!?!
Your abs are designed to protect the spine through bracing. You want Abs? Squat, Deadlift and Strict press heavy as often as possible. If you don’t want the load. Become a Plank Machine.
#core #fitness #deadlift #crossfit #redmond #lift #heavy #strong