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You Can See The Online Version Here!
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What do you mean Intensity? |
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We say CrossFit is functional movements that
are constantly varied done at high intensity. What
do you mean? Your intensity and my intensity can
be considered different. I always ask that each of
you get out of your comfort zones. Still unsure?
Let's start here, CrossFit is not your everyday
boot camp or fitness program, if it were it
wouldn't have the success and results that we all
get. How do you get out of your comfort zone? You
say you are going at high intensity!
Here is a
challenge for you guys. I like to call it the
breath technique, and it will help get you out of
the comfort zone. Let's use the Wall Balls as an
example, the WOD is Karen (150 WallBalls for
Time). You start out and get to 35 unbroken WB's.
You need to stop because you just went at high
intensity for 35 reps and your legs and shoulders
can't do another one. Here is where the breath
technique comes into play. Instead of waiting for
full muscle recovery so that you can do 35 reps
again, start with 4 big breathes (in the nose, out
the mouth); that was your break. Do as many
WallBalls as possible until failure. Continue with
the 4 breathes until you can start making you way
down to 3 and then 2. Eventually, your goals are
to increase the reps of unbroken and get your
breath break down to 2 and possibly 1. Utilizing
this approach has worked for me to keep me out of
my comfort zone and resting to full recovery. My
unbroken reps increase and my times go down
dramatically.
Click to Enlarge
So why is this high intensity so important? Think
of it this way, whatever your goals are at the
box. If it is lose weight, gain strength, increase
your run times, or be a better CrossFitter;
consider high intensity as a shortcut to those
goals. We have 20 minutes or so to leave it all
out on the mats. You don't want to look back at
the end of WOD and say, I could have gotten
better. THEN do it next time.
The mental battles are just as important as the
physical ones here. I would rather someone only
make it two rounds and have nothing left than
finish the WOD and question yourself. If you have
questions about it, ask and we will discuss.
STRONG MIND, STRONG BODY, STRONG
HEART! |
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Time to dial in our nutrition! We will be holding a
nutrition class this Saturday at 9 AM at the box for all
members that would like to come, please
RSVP.
We just talked about goals above, but we have to remember that
Nutrition is the building block for everything that we are
doing in here. We have to treat food as a drug, taking
it in the right does and times to be effective. Our Fitness
for Life and CrossFit being a Lifestyle has to take that into
consideration. No more treating food as a social or emotional
crutch.
Have A Question,
Ask Here. I will try to answer during class
We are going to overview the diet and why we eat this way. I
want to spend more time on how to zone in your food and answer
questions. So that you at least have a basis, please review
CrossFit Strong Nutrition Guide. You can also spend
some time on our site, where there is some other information
about nutrition.
Nutrition Site
If you would like to participate in the Paleo/Zone Challenge,
please sign up here. I anticipate starting May 17th, 2010.
Rules will be posted on our site and a prize for the winner.
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Regional's/Affiliate Team |
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CrossFit Strong athletes need your support. It is right
in our backyards, so there should be no excuses. Come
support your friends and the CrossFit Strong Affiliate
Team at regional's this year. Cat and Choq are going to
be competing in the individual's event
All information can be found here:
http://games2010.crossfit.com/events/south-central/
You have to register to watch, but can do a buy 1 get 1
free deal.
TThe Affiliate Team - We will be
finalizing our athletes for the affiliate team by May
13th, 2010. We have "secretly" been doing certain
WOD's to determine who will represent us at this event.
We have talked to most of you, but if you are interested
in competing with us send me an email. Ashley and
I will not be able to make this event, but will be
thinking of you guys. Kyle and Mike will be leading the
team, and we are in good hands. We still need your
support, go out have a beer and some burgers! Support
your box. |
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All the coaches and remaining intern coaches
are excited to bring Mike Witte into the program. His
dedication and love for CrossFit will make him a valuable
asset for all of us.
(Who Loves the OutFit?)
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