Wednesday 10/18/17

CrossFit Peekskill – WOD The Why Today we work on our Front Squat Strength! Though not the focus of our current phase it is always important to switch it up and mix in the other big lifts from time to time. You will notice that training the big 3 lifts will also help improve the “other” lifts such as front squats, OHS, clean, and snatch. Today’s WOD should be a sprint. 6-8 Minutes. Scale approtiatly. Hit it hard and hit it fast. Carries rule the world and today we get a solid dose of them. Want a strong core and healthy shoulders? Do more carries. Weightlifting Front Squat In 25:00 Work to a heavy 2 Then 2×2 @95% 2×2 @90% Front Squat (Heaviest Double) WOD “King Power Nap” (Time) 1-10 HSPU 50ft FW *Scale to 1-8 OR pushups CrossFit Unloaded Tempo DB FS @33×1 5×10, building “Direct Quote” (AMRAP – Rounds and Reps) 15 min amrap 100m single arm FW (left) 8 DB SDHP 100m single arm FW (right) 8 DB Push...
The Intensity of CrossFit and Why It Is Misunderstand

The Intensity of CrossFit and Why It Is Misunderstand

CrossFit by definition is functional movements performed at high intensity across broad time and modal domains. Broken down this means: Functional Movement- You are not strapped into a machine. You must use your entire body and all your physical attributes to accomplish the movement. These are the movements that prepare us for everyday life and makes us healthier, stronger humans. High Intensity- CrossFit has the reputation of being “too hard” or “too intense.” But there are different levels of intensity and those need to be understand by the coaches and the athletes. More on this in a second. Broad  Time- We like to train all different time variables.  From :30 to 30 minutes and everywhere in between (Sometimes even longer) Modal Domain- This is whatever you are doing that day. Could be gymnastics, weightlifting, running, biking, or swimming. Or it can be all three. Now that we cleared up the definition of CrossFit I want to focus on one aspect. High Intensity. There is a word missing from the definition that needs to be understood. Ready? It is a game changer…. RELATIVE High Intensity. This needs to be understood from day one. CrossFit is in fact FOR EVERYONE. Everyone can do it and everyone can benefit from it. The issue is that most people think that CrossFit is too intense for them or they have to be in shape before even trying out CrossFit.   Intensity is an important part of the program. Constantly varied functional movements performed at a relative high intensity. This is where the results are made.  But intensity is like a powerful drug. You want to...
What’s All the Hype About Fish Oil Anyways?

What’s All the Hype About Fish Oil Anyways?

  I am sure that at one point or another myself or someone else has encouraged you to take fish oil. You’ve probably been told that it “helps with inflammation”.  I think that people here this and they assume it is just like any other supplement and therefore they don’t take the recommendation too seriously.  I will say, however, that fish oil (or algae oil if you don’t eat fish) is probably the #1 supplement you should be adding to your diet.    I do not recommend very many supplements for a couple of reasons. The main being that most people simply don’t need them. I think of most supplements as fun. To me periodically going to Vitamin Shoppe and trying out something new is like getting a new pair of workout pants. Not necessary for my fitness, but sometimes it just makes you feel good and makes you WANT to workout. But all in all, *most* supplements do little to no actual good. They make grand claims that they can’t actually back up and for the majority of people they would do the best saving their money and just eating real, whole foods.  The other reason I don’t recommend them often is that without blood work you really don’t really know if you need them. Magnesium is a big buzz in the fitness world and while it may not harm you supplementing with it you really have no idea if you need it or not without getting blood work done. It has been likened to trying to fix someones deadlift without ever actually seeing them deadlift. You can...
Midline Stabilization

Midline Stabilization

Way cooler than 6-Pack Abs   I know I get it, abs are sexy. Everyone is judged in our society by how flat their stomach is or how many abs they have. Well, I am calling bullshit on it. Who cares what you look like if your body can’t function and perform the way you want it to. CrossFitters come into the box to perform and accomplish some extraordinary feats of strength that the regular everyday person just wouldn’t understand. Are we all ripped out of our minds with an 6 pack under our shirts? Nope, definitely not. A 6 pack does not mean a strong core.  In reality “core strength” means spinal stability, and this goes far beyond our abs.   Midline stability relies not only on your core musculature but on your body’s prime movers too. These include the muscles in your hips, glutes, hamstrings and spinal erectors. Midline stability refers to the capacity to maintain a neutral spine under load through a full range of motion. It takes awareness and control of all these muscles to keep the spine stiff and stable, from the top of the head to the base of the sacrum. The ability to maintain a stable midline goes the other way too; it allows you to utilize the prime movers more efficiently.   In CrossFit, we don’t “Do Abs.” We are training our midline daily through everything we do. Some of the most basic movements will develop your core. Take the farmers walk for example. Pick up a weight and carry it from point A to point B. Walk with a tall...

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