Archive Monthly Archives: March 2018

CrossFit WOD, March 31, 2018

03/31/2018

Metcon (Time)
PARTNER WOD

40 KB Deadlift
40 Calorie Row
40 DB snatch
40 OHS
40 Box Dip
40 OHS
40 DB Snatch
40 Calorie Row
40 KB Deadlift

Metcon (Time)
PARTNER WOD

60 Deadlift(135/95)
60 Calorie Row
60 DB snatch(45/30)
60 OHS(95/65)
60 Ring Dip
60 OHS(95/65)
60 DB Snatch(45/30)
60 Calorie Row
60 Deadlift(135/95)

Metcon (Time)
PARTNER WOD

60 Deadlift(225/155)
60 Calorie Row
60 DB snatch(50/35)
60 OHS(135/95)
60 Ring Dip
60 OHS(135/95)
60 DB Snatch(50/35)
60 Calorie Row
60 Deadlift(225/155)

CrossFit WOD, March 30, 2018

03/30/2018

FITNESS
Metcon (Time)
3 Rounds
200m Run
100 Single Under
10 Power Clean
10 Burpee

Level 1
Metcon (Time)
5 Rounds
400m Run
36 Double Under
12 Power Clean(95/65)
9 Burpee Over Bar

Level 2
Metcon (Time)
5 Rounds
400m Run
50 Double Under
15 Power Clean(165/110)
9 Bar Facing Burpee

The Alpha in your Omega!

Over the years we have been hit up by just about every supplement company on the planet! For me specifically I have not been a fan of too much supplementation. The few exceptions are Omega 3 Fish Oil and a high quality protein. Personally I enjoy Stronger Faster Healthier products.

We just restocked and I have started taking it daily and the difference is pretty profound when it comes to my aches and soreness but the blood work will be my biggest indicator in a few months of the benefits I am receiving from recommitting to taking it on a regular basis.

Here is Dr. Barry Sears of The Zone diet fame but one of the foremost leaders and experts of Omega 3 fish oil benefits.

CrossFit WOD, March 29, 2018

03/29/2018

 

Back Squat (3 Rep Max Building 3-3-3-3-3)

FITNESS
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Air Squat
Step Up

Level 1
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Wall Ball(20/14)
Box Jump(24/20)
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
Wall Ball(30/20)
Box Jump(30/24)

Level 2

The Art of Being a Good Student

 

 

The Art of Being a Good Student

     There is an old story about a young Japanese boy who goes to an old Samurai master to learn how to become a great warrior. When the young boy arrives, he sits down to tea with the old master who asks him, “what do you know about being a Samurai?” as he beings to pour the tea. As the boy goes on and on about his knowledge, the master continues pouring tea so that it is overflowing out of the cup, all over the table, and dripping down to the floor.

     I know of this old yarn from back when I was an elementary school student. My sister and I were homeschooled by my dad who used to  wield a large stick he’d cut from a tree in our backyard that had become smooth from countless hours of handling. It was about two feet long and fairly thick and was in his hands at all times.  When our minds would wander or we would get unruly he would crack that thing on the table so hard we would occasionally fall straight out of our chairs. 

     Almost every time upon introducing a new subject he would ask what we already knew about it, and as soon as we opened our precious little mouths to brag about our knowledge that stick came crashing down on our table with a fury and my dad would say, in his best “Samurai” accent,

“You must empty the cup so that it may be filled.”

     Being a good student is imperative when learning a new skill. Luckily, that responsibility is completely within your control. Here is a short list of qualities that, if adhered to, will expedite your learning process and enhance your experience as a student;

  • Empty the Cup – AKA- Be Open Minded!  You don’t pay your teacher to tell them what you know. If you are so preoccupied with showcasing your knowledge, and too close-minded to be open to new ideas and critiques, you are doomed to fail from the start. In our context: it doesn’t matter what sport you played 20 years ago or how proficient you were in your high schools weightlifting class. You came here to learn.  Set your preconceived notions aside and make room for new ideas. NOTE! This works both ways! Don’t decide what you CAN’T do before you get to class, either. You may surprise yourself with what is possible.
  • Be Present – Sometimes, the teacher will be doling out corrections and advice to your fellow students in class.  If you are not present to hear this guidance, you are missing out on information that could potentially be vital to your own improvement. By paying attention to the entire class (instead of just your own bubble) you will glean so much more knowledge, you will be a better team mate, and have the advantage of seeing the situation from a non-biased third person perspective. You might be surprised how much you are missing simply by being too inwardly focused.
  • Don’t Try to Cut Corners – There are no advanced techniques. There are only complex ways of combining foundational moves.
  • Don’t Take Corrections Personally – Corrections are there to help you! Not to personally attack you. You are not any less of an athlete if your coach corrects you on something. Try to put your ego aside when your coach suggests you move differently or switch to a lighter weight.  Our goal is the complete opposite of tearing you down.  We want to build you up in the safest, most rewarding way possible.

     Oh…and one more thing. Be on time.

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