Advice for 15.5. The row may be more important than you think. Take another look at the workout and consider what you need to do on the thrusters in order to keep your pace on the erg high.
Justin, a member at @crossfitpride, suddenly passed away earlier this year. Check out the link to donate and help out his family. http://www.gofundme.com/JustinHaggard
Stumbled into a great workout today. Threw in some dips to a forward roll with hang power cleans and ghd sit ups.
We are proud to now offer custom programming for affiliates. You tell us the specific needs of YOUR members and we design the workouts to achieve those goals. Full details at www.CrossFitLinchpin.com
Fired up to be a part of this team. Programming for affiliates and providing classic Crossfit workouts is the base from which everything starts with fitness goals. Weekend warrior, sports specific athletes to Games competitors. The base and core is always constantly varied, functional movement, executed at high intensity (CrossFit).
Row for calories
For most of us, most days... one workout a day. Still fighting to get there. If fitness is a long, slow trajectory, to a distant horizon, than this is the way.
Thanks to @skullcandy for the hook up with the new #grind.
AND... They are going to hook one of you up! Repost this picture, tag a friend and me. Winner will be chosen by the end of the week!
If you are ever in Columbus take a second to swing by Rogue HQ. Best gym ever. #ryourogue
We all have events that don't go the way we planned. The sled was one of mine at the games last year. Maybe you have had one in the open this year. Learn to erase it from your memory. It's doesn't define or dictate the very thing you are capable of in THIS moment.
Thanks for the pic #perfectbar
A couple options for unloading the shoulders for 15.4.
Priority 1 is to have positioning with your hands and head in a triangle. It's your base of support.
Priority 2 is to manage muscle fatigue. Unloading your shoulders can be helpful. In the first version the descent will help feed the kip. Kicking off the wall to unload the shoulders is key and is a nice built in rest. In the second clip unloading the shoulders happens at the bottom of the hspu. You won't have as much elasticity here so it's something to keep in mind with what works well for you. It can also be a bit tough on the neck if you're not used to it.
Lastly, peek for the far wall/ceiling and it will keep your feet against the wall instead of falling away.
Have fun and get after it!!!
Sitting behind this desk is a change of pace. Some good dudes by my side to show me the ropes. 15.4 tonight!!!
The last two weekends I have left town with a clean jeep. On both occasions I have returned to find this from my wife. #sheisakeeper Might as well put the jeep to use.
"Diane" at the #ECC. Having @dan_bailey9 right next to you makes you go a touch faster on the hspu!
Fun drill for some handstand work with the @roguefitness athletes last week during the Arnold.
Working around the gym and I turn around to see #spealbot climbing the rope. Kids are awesome.
Just finished up a short article with the help of some friends. It's worth a quick read on chrisspealler.com. As affiliate owners and coaches we have a responsibility to make use of what I believe is the best and most effective training method for gaining fitness (CrossFit). But we need to do it appropriately, and that is part of coaching with excellence.
Not much in my bag for the weekend, but definitely have this. Remember when double unders used to be a "skill"? Ha! 15.3 is all about the wall ball. Haven't done it yet but my suggestion is to break em up earlier on. Save your shoulders and control your heart rate. This looks different for all of us but it could end up as small as sets of 5 if need be. Short set, short break. Have fun!!!
My old phone calls to Ben used to be about my training days. More and more I find myself asking him about running an affiliate. Can wait to take his seminar @crossfitprkcty on the 28th. Spaces are still available and you can register at the link in the pic. Hope to see you there.
The calm before the storm of 15.3 tonight @crossfitprkcty
Knees are feeling better and slowly incorporating some work below parallel again.
Prep for 15.3 with some of the best. This weekend @matt1chan @ericcrossfit and I will be visiting @crossfitmaxoxygen for the CCC.
Day 1 will involve a specific overview and prep for the movements and strategies behind 15.3. Spaces still available for the 2 day seminar. Link is in my bio, hope to see you there.