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"Check out the Pistol Squats! The early morning crew is working hard."
Welcome Melissa Hurley! Melissa is pictured on the far left. She has completed her intro and jumped right into group classes. She is a softball coach at Maryville University. With a strong athletic base, she is sure to put up some great numbers!
From all of us here at CrossFit Valley Park....HAPPY NEW YEAR! Have fun. Be safe and get ready for a great 2010.
Thursday Strength/Skill Work: Front Squat 5 X 3. Alternate with power push-ups. Power push ups are explosive movements working on maximum power. Incorporate a clap if desired.
We have talked about the "recovery window" that occurs right after a workout. This is prime time to get some nutrition. You need to consider the size of this meal according to the timing of your workouts and main meals. If you train in the evening, a small snack will do fine. Also consider how much time you will have before your next training session. An ideal post workout snack would be a 2-3 ounce serving of lean meat, a cup of pineapple, and 10-12 almonds.
"Extra Carbs after Exercise?" with Dr. Michael Ray - video ... [wmv] [mov]
Notice the very aggresive position in this kipping pull-up. It demonstrates the need to let the torso move back and forth through the shoulders. The shoulders and arms provide the "anchor" in which the body moves around. We see many people try to follow this "pillar" by keeping the head and torso in line. This will sap the energy from the kip. Remember movement equals energy and energy is needed for the kipping movement. Move the head and chest forward through the shoulders and then backward as the legs move forward. Obviously shoulder flexibility will play a critical role. During your warm-up practice the kip without actually trying to pull.
Wednesday Strength/Skill work: OH press 5 X 5. As a group, follow each set with 2 sets of 30/30 jump squats for max reps. Do as many reps as possible in 30 seconds then rest 30 seconds. The idea here is to work on max power and transition time (dip and drive quickly).
Well, it's that time again. A lot of people use the turn of a new year to "re-invent" themselves. Maybe it's weight loss. Maybe it's quitting smoking. Maybe it's watching less television. Maybe it's finally doing something you have always wanted to do.
My question is this: Why wait for January first? Why not make everyday New Year's Day? As we get older, the years move so quickly. If we live in the moment, we can engage life with more vtality and vigor. So here is my December 28th cheer: "Happy New Year!"
Everyone have a wonderful and great Christmas! We had a full house today with some visitors. David and Katie were in town and dropped by for a workout. Brian and Shannon from CrossFit Springfield joined Jake and Josh for a brutal WOD! Brian will be trying out for the Sectionals in February.
The class did an awesome job with our first "12 Days of Christmas" workout! Great job Kelly, Tina, David, Katie, Jennifer, Tracy, and Donna.
We have lots of dead hang pull-ups, kipping pull-ups, and one muscle up all on video! Congrats to these awesome athletes who have worked so hard to get them. We'll try to have the video up later tonight.
It's always nice to have someone come over and cheer you on. If you have the energy after a WOD, do it. It's always amazing to see how it affects someone.
Chances are if you are eating along Zone guidelines you are eating much better than most of the population. However, recent reports suggest Paleo eating may be superior for health and performance. There is no need for weighing and measuring. You eat when you are hungry and as much as you'd like until you're full. It is rather restrictive and you have to eat enough fruits and vegetables for your carbohydrates. The focus is on quality food. Remember CrossFit is a performance based program and we should always eat to optimize our abilities. Robb Wolf is a great source for information on Paleo eating and how it affects health and performance. There are also numerous websites with information on books, recipes, and Paleo eating.
Registration for Sectional events is opening today. This is for athlete and spectator registration. The link is not active now but will be soon. Go Here for more information. The fees have created quite a stir this year. Spectator fees are $25/day. We don't know all the costs for hosting these events and certainly CrossFit plans to make a profit. I do know that it's less than the cost of a trip to the movie theatre. Remember one way to watch the event for free is to register as a volunteer. Contact us if you are interested.
Christmas Eve Classes- "A very special WOD."
We'll call last night's WOD "The Sewer Lid." Everyone did a great job with 100 walking overhead lunges followed by 40 shuttle runs.
Our foundations class has been a big success. Some our new athletes acclimating to CrossFit include Mike Derenski, Rebecca Powell, Kevin Gracey, and Carrie Stigers. Keep up the good work!
"Sacrifice" by Darren Doane- video ... [wmv] [mov]
NOTE THAT THE WEBSITE WILL BE DOWN FROM 12-25 until 12-28.
Wednesday Strength/Skill Work: Back Squat 5 X 5. Alternate with ring push-ups for max reps.
Christina had a chance to visit CrossFit Las Vegas while attending a friend's wedding. She had a blast and the crew there made her feel right at home.
Tuesday Strength/Skill Work: Deadlift 5 X 5. Alternate with ring dips and kettlebell windmills.
W.O.D.
-3 sets of 30/30 burpees. 30 seconds on, 30 seconds off.
-Use total rep score.
-2 minute rest.
-Score more than 30, perform 5 rounds of "Cindy."
-Score 26-30, perform 6 rounds of "Cindy."
-Score 21-25, perform 7 rounds of "Cindy."
