Tomorrow marks the beginning of our new hours. Please see Zenplanner or this link for details.
We are one day down and one to go for the Olympic Lifting cert. Definitely learning a ton of stuff and can’t wait to put it to practice. One big take-away is the importance of the starting position. If you start in the wrong position, the rest of the lift cannot go right. We’ll be hammering that down…so just something to expect.
Another take-away is mobility. How can you get into the proper start position (or finish position) if you don’t have the proper mobility to do so? Flexibility is one of the 10 components of fitness. Is that your limiting factor? Are you trying to get stronger without improving your mobility? If so, you have your priorities backwards. Be mobile, then add on the weight. It will be a much easier road to travel.
Finally, the post you’ve all been waiting for. I’m not guaranteeing that you’ll rip out 100 unbroken doubles after reading this post, but it will certainly help move you in that direction.
1) Get REALLY good at singles. This means having an upright posture, elbows tucked in, hands in front of your body and rotating only at the wrists. The jump should be only a couple inches off the ground, staying on the balls of the feet. Also, make sure you’re jumping on the same spot.
2) Assess your wrists. Use the speed balls to see if one of your wrists is rotating faster than the other. The speed balls will also help you develop….you guessed it…speed.
3) Stay relaxed. A tense body will result in a tense rope, therefore shortening it’s length or slowing it’s speed.
4) Practice the power jump. Singles are 1-2 inch jumps off the floor. Doubles are 3-4 inch jumps off the floor. Without the rope, practice alternating between single and power jumps. Then, try for multiple power jumps.
5) Getting a rhythm. Start with 3 singles, then go for a double. If that is successful, try to continue the 3 singles afterwards. S-S-S-D-S-S-S-D. Then move on to 2 singles. S-S-D-S-S-D. And finally, 1 single. S-D-S-D.
6) Time it right. If you jump when the rope is overhead, the rope has to go two and a half rotations. Be patient. Wait until the rope is directly in front of your feet, then do the power jump. The rope will only need to do two revolutions now.
7) Go for multiple doubles! You may experience a pike or donkey kick. If that’s the case, go back to step 4.
Hope this helps. Ask a coach to watch you to assess your technique and to provide you with the steps you need to progress.
Watch the 2009 CrossFit Games Champion learn how to do double unders. Even the BEST have a hard time with certain movements.
We have a growing list of members in the trophy case that are getting muscle-ups. We have an equally growing list of those that would like to get one. If you’re one of those people, this post is for you.
Many people see a muscle-up and think it looks easy (you were probably watching Joanna). But there are a lot of prerequisites you should have before getting up on the rings.
1) Pullups – You need enough pulling power to get your body on top of the rings. Practice all variations of pullups, with emphasis on chest to bar pullups.
2) Ring dips – Get your bicep below the top of the ring and fully extend at the top. There’s nothing worse that getting on top of the rings, but not being able to press out.
3) False grip pullups – Similar to chest to bar, but practice holding the false grip followed by pullups (chest to ring).
4) Transition – Using a band on a set of lowered rings, sit in it and practice the transition from the pull to the dip. *Note – do not skip steps 1-3. They are just as important as the transition.
5) Jumping muscle-ups – Have the rings set above your head. With legs bent and arms at full extension, jump into the bottom of the muscle-up, while keeping the rings as close to your body as possible. Press out to finish the move.
6) Complete a muscle-up! *Note – If you didn’t, revisit Steps 1-5 daily. Ask a coach to watch you to give additional pointers.
I don’t say it enough…but I love you guys. Everything that’s happened at the gym is a direct result of you. I’m just glad I’m able to provide the space and resources to do them.
Here is just some of the awesome ideas that have been brought up by members, for members:
Girl Power Fundraiser
Addition of change rooms
Dragon Boat Race
Layout of the gym
Change for Change
Olympic Lifting Classes
Fight Gone Bad fundraiser
7am, 8:30am and 12pm classes
Thank you for your input. I’m always listening. I always want your experience at the gym to be improving. Pull me aside. Shoot me an email. Give me a call. I, along with all of our fantastic trainers, are happy to help.
I just finished watching this whole series of videos. It’s a look into the myths, lies, politics and the men who helped shape the food industry and how we view it. I’ll post the links to the entire series. If you watch it, let me know what you think in the comments. There’s some mind blowing information in them. You may not have time to watch them all, but please try to watch at least the first episode. Hope you like them.
Often times, you’ll see a cashout written at the bottom of the whiteboard. It’s generally a specific stretch meant to target the area that was just worked out.
Do you treat it as optional? Or maybe you’ll do it at home? Do you really?
It’s true – not everyone needs to stretch. Some people (like Steph L) are so flexible, they could use some tension in their muscles. But the majority need to stretch.
Take note of the stretches we do that you find particularly challenging. Does the Reverse Samson feel like torture? Does the Wall Stretcher make you shake like a leaf? If so, DO THEM DAILY. Take note of those stretches that are really tough and do them every single day.
Become a supple ninja, and you WILL improve your Fran time. That’s a guarantee!
Write down the warm-up (any subs), the strength lift and reps and sets, the workout with weights/bands/subs, your results, and how it felt.
You can even write what time of day you did the workout, how much sleep you had, your nutrition. The more detail you write, the better chance you have of producing better results. If you know the conditions it takes to hit PR’s, then it’s motivating to continue with those conditions (ie. 9 hours of sleep, etc.).
Keeping detailed notes in your journal WILL help you improve
We were all in school at one point. We had homework, study times, tests and exams. Some people were naturally gifted, and some needed to bust their butt just to make it through.
Could you imagine a school that did a test everyday. No studying. Just tests after test. What do you think the success rate would be? Epic fails all around. What if you went to a school that allowed frequent studying, provided lots of teaching and had occasional tests. Epic winning all around!
Strength training is no different. If you treat every day like a test (going for max weight), you’re setting yourself up for failing. You need to spend time studying (working on form and technique). People that spend more time focused on studying will have better test results (getting new personal records).
You won’t recognize the moment that you start to slide backwards. You won’t be able to put your finger on the exact second that you stopped making forward progress. Because momentum is not easily defined by status quo or a negative. And regression is often insidious.
What you will feel is a tad cranky, a bit out of sorts, a feeling that the world is not treating you well.
Your deadlift? Not improved in months. Your pull-up progress? Stagnant. That bodyweight clean? Still elusive.
You’ve stopped making progress. You are no longer moving forward in CrossFit, at least in strength. Metcons might still be okay, but you feel like in everything else you’re moving backwards, like you’re swimming against an endless current and making no progess. One step up, two steps back. And, when you really think about things, it feels that way in the rest of your life as well.
But, before you start blaming your technique, CrossFit, or your coaches, or the world, or even your dog Thruster, just stop. Chill. Stop and assess.
Are you eating properly? Getting enough sleep? Are you hitting the gym enough? Are you resting enough?
And, are you happy? Really, truly happy. Not lampshade on your head happy. Not power clean PR happy. Not “My team won today!” happy. But deeply, soulfully happy with yourself and the direction of your life.
Because, until you can answer “Yes” to all the questions above, you will feel that the world is not treating you properly — or CrossFit is not treating you right. When, in reality, it might be that you are not treating yourself or the world properly. And your deadlift and your squat are just symptoms of a bigger disease.
Take a month. A full month. Really. Keep CrossFitting, but get your house in order, one thing at a time. Food. Sleep. Exercise. People. Get your head right. Stop the backward slide. Then, in thirty days, slam your foot back on the gas pedal. Rev the engine hard again. Tackle that deadlift PR again, and that squat. See what happens. Ha! Doing things the right way can change everything!
What an awesome day! So happy we put a team in this year. Even though it was our first time (Dragon Boat virgins), we ended up coming in 4th overall out of 28 teams. Our steersman even said we had terrible technique, but our power gave us the edge we needed.
Even more impressive was the amount of money we raised. We ended up brining in over $2500, with $1000 of that going towards our charity, the SPCA. I’m very proud of the hard work that everyone put in towards raising funds.
The trouble with karma is that it takes so long to arrive sometimes …
We want everything NOW.
Justice? Now. Results? Now. Oh, and forgiveness now and maybe some total memory loss too, when we’re on the wrong side of the finger-pointing.
Just like we want our pull-ups NOW, and then our butterfly pull-ups, and now our new levitating butterfly pull-ups. (There’s no such thing. I’m just f***ing with ya. Don’t email me for tips.)
Anyhow, the point here is that the answer is to have patience in the gym and in life, but that’s sooooo damn boring. Telling people to have patience is like telling them to like vegetables. (Oh, wait, we’re CrossFitters. We like vegetables, even the famed dreaded Brussels sprouts. Turns out that if you roast them with bacon, they’re delicious. Although this might be true of almost anything. Roasted bark with bacon — recipe coming to your Paleo blog soon!)
So, the trick is not to think of it as patience. It’s just breathing. Pausing. Recovering. Taking a moment to gather your strength. It’s not waiting, it’s not lingering, it’s not stupid downtime that you hate so much, like the fact that you have to sleep every night and miss fantastic things happening in the world. You were born to act and make shit happen, not sit on your ass like some fool letting life pass you by!
Oh wait, that was just me again. Never mind.
But, seriously, you have to learn to breathe or you’re going to pass out. You have to learn to pause, to have patience, to rest, or you’re going to burn out. Don’t be in such a rush all the time. Be smart. Stop. Learn. Listen. Maybe even do nothing — absolutely nothing — once in a while. It’s not going to kill you, or derail your plans for world domination. It’s actually going to help. Keep working hard, but sometimes learn to just breathe. Everything will come in due time. Or it won’t. And life will go on …
Take a break. Relax. Stretch. It won’t be the end of the world if you take a rest day.
How many barbells do you pick up outside of the gym? How many objects in real life are 28mm in diameter with precision knurling to give you optimal grip? I bet your answer is none.
In nature, objects that need to be lifted come in all shapes and sizes. Nothing resembles a barbell. But what you do with a barbell can transfer over into how you lift things in life.
The goal of CrossFit is to make life easier. Life involves picking things up. Pressing things over head. Squatting to reach something on a low shelf. What you learn in the gym can be used to your advantage outside of the gym.
Press, squat and lift with perfect mechanics in the gym, and watch life get easier.
How has CrossFit made your life easier?
Whether your deadlifting a barbell or shingles, chest up, flat back and weight on heels.
“Sometimes good things fall apart so better things can fall together.”
Some of you may have heard that a few of our trainers are leaving to pursue other ventures. While it is unfortunate that we will be losing a chunk of our great training staff, I wish them the best of luck.
On the bright side, we will soon have three new trainers at the gym – Corinna, Ron and Jeff S. Once they have all passed their certifications and have gone through the evaluation process, you can expect to see them at the gym a little more often. I am absolutely thrilled to have them join our team, as they will help our members grow to become healthier and better athletes.
We’ll also be planning a CrossFit Kids program that should be starting up in early summer. We don’t know too many details yet, but it will be limited to children of current members. We are very excited to be offering this program and will update you with more details at a later date.
Jeff MacRae from CrossFit Summerside will be coming for his second visit to CrossFit Moncton to host a gymnastics seminar. Learn proper techniques and progressions for: Muscle-ups, Kipping Pullups, Handstands, HSPUs, L-sits, V-sits, Iron Cross, Planches and much more! All skill levels are welcome! I even learned how to do a cartwheel at the last seminar. It will take place on Sunday, April 29th from 9am-5pm. Cost is $100 and you can sign up at the gym.
And finally, now that the Riverview Pool is back up and running, we’re going to be continuing our Swim WODs in May (date to be confirmed).
So, lots of new and exciting things happening at CrossFit Moncton. Thank you all for your continued support!
I hear this all the time. People tell me they feel their cardio is holding them back. Some ask me what to do about. Some take matters into their own hands.
A big myth that floats around is that you have to run a lot to improve your cardio.
False – Running is believed to be the best way to improve your cardiovascular endurance. However, CrossFit workouts are able to get heart rates elevated rather quickly AND maintained at a high rate. Take a look at the graph below, comparing an athlete’s heart rate while doing Fran versus a 1-mile run. Time domain is similar, heart rates are similar. So CrossFit is cardio.
Which brings me to the point about functionality.
Running makes you good at one thing – running. If your goal is to run a marathon, then you need to work on running (it is a skill that needs to be practiced). And you need to log miles to build up tolerance for the beating your going to get from the 42.2km of pavement pounding.
CrossFit uses many movements, and it makes you better at a lot of things. The functional movements we use (squats, deadlifts, presses), are all found in daily life and sport, and when done at a high intensity, will improve your cardio.
Want to improve your cardio during CrossFit workouts?
Be consistent. Come at least 3-5 days per week.
Scale when appropriate. If you spend 4 minutes of a 10 minute workout starring at the barbell, it’s too heavy!
We had a whopping 53 people competing in the Games this year. And every single person pushed themselves to do things they never thought possible. It would be crazy to count how many PR’s were reached over the past 5 weeks. I’m very proud of my CrossFit family for all of their accomplishments.
With the 2012 CrossFit Open behind us, we look forward to next year.
Please take a moment to ponder (or comment) on these questions:
-What was your highlight?
-Did you reach or surpass any goals?
-Were there any movements that you need to work on?
-What will you do differently in preparation for next year?
Remember the QOD from Friday? What do you NOT want to see in the Games?
What ever you posted (or thought of), that’s what you need to work on right away. Don’t wait to see if it’s going to be posted on Wednesday night on the Games site. Don’t wait a few days. Work on it today! Make your weakness a strength. Tackle it head on until you love it. Embrace it.
Skill of the week? Cashout? All this week…
Heather came in to work on the snatch and it paid off on Saturday
There are steel plates and rubber plates at the gym. When do you use each one?
I’ll try to lay it out in an easy to follow list.
Deadlifts (130# or less)
Push Press (maybe)
Deadlifts (135# or higher)
Push Press (maybe)
A few other points to consider. Dropping an empty bar is not good for it’s health. Avoid dropping a bar with 10# plates, as it’s not good for your health. Try to avoid having more steel than rubber for the “rubber” lifts noted above. And make sure you have clamps on the bar!
Is this what you felt like after 7 minutes of burpees?
Success in college is measured not in months, but in years; you don’t get a bachelors degree after a single semester. A mastery of CrossFit will also take not months, but years. Muscle-ups, handstands, rowing, a bodyweight snatch, are CrossFit milestones that you will have to earn over the course of years.
Every car has a maintenance schedule. Every 8000km, I have to perform the recommended maintenance, whether it be something as simple as changing the oil and filter, or a little more in-depth, like inspecting the exhaust and suspension system.
If I don’t perform the maintenance when it’s scheduled and keep putting it off, then trouble will be coming my way. If I don’t replace the oil for 50,000km, my engine might seize and I’ll be shit of out luck – and money.
Your body is a machine, and it needs some basic maintenance on a regular basis as well.
Daily maintenance includes – properly warming up, stretching, lacrosse ball work, foam rolling, staying hydrated, eating well, sleeping well, etc.
I would much rather spend the extra time and money keeping my body tuned up, than waiting for an injury to happen. If I keep putting off the maintenance, it will end up costing me twice as much anyway.
These friendly health professionals are here to help