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Monthly Archives: May 2016

  • "Strict Strength"

    Justin Adams1

     

    An often overlooked but drastically important piece to functional fitness training is strict gymnastics strength. We are seeing this more in high level competitions (Legless rope climbs, strict HSPU, strict muscle-ups), but potentially even more important than having the skill for competition is injury prevention.

     

    Dynamic gymnastics movements like the Kipping hspu or the butterfly pull-up put an exponential amount of force on your shoulder girdle. If you do not have the strict foundation behind the movements it is a recipe for injury.

     

    Here is the basic template I use for all my strict gymnastics work. It is called the range method. The premise is you do three sets of Max effort sets up to 10 reps. Once you have accomplished 3x10 reps unbroken, you make the movement more difficult then repeat.

     

    Example 1: Strict Pull-ups (medium band) Set 1: 10 reps Set 2: 8 reps Set 3:7 reps In this example you would stay on the same level of difficulty for another week.

     

    Example 2: Strict Pull-ups (medium band) Set 1: 10 reps Set 2: 10 reps Set 3: 10 reps In this example you have graduated the "range". The following week you would make it more difficult by moving down to a smaller size band.

     

    You should start at a range difficulty that you know you can get 5-7 quality reps. Starting off with a range that is too difficult will slow your progress. Volume will create results.

     

    Here are ways to scale common strict gymnastics movements: Hspu: push-ups, box hspu or strict dumbbell press Pull-up: banded pull-ups Ring Dips: box dips or ring dips with feet elevated on a box. (Note: do not use bands for ring dips. Unlike the band on a pullup bar where the band helps you most on the least difficult part of the movement, a band on rings will help you most at the most difficult part. It will slow progress and create bad habits.)

     

    I like to alternate days on pushing movements (ring dips, hspu) and pulling movements (pullups, muscle ups, rope climbs) so as to not overwork on muscle group. Also as you progress through this make mobility a priority. This can overload your shoulders if you do not properly take care of them!

     

    I hope this helps! Go get strong!!!

    Justin Adams Woodward CrossFit

    RxClubhouse Athlete

  • Elite Athlete Insight

    Rachel6

     

    Crossfitters Cheat Their Pullups By Kipping:

     

    False, kipping is a new way to create a greater volume of work. The whole point of this style of pull-up is SPEED and more repitition. The "kipping pull-up" is a much more efficient technique. Put simply, you can do more total work when kipping than when going dead hang pull-ups. To someone who is interested in functional training, such as CrossFit, this is great. Kipping is a very popular common movement with the rise of CrossFit and is definitely an effective movement for developing all athletes.

     

    Therefore, the case in fitness debates: The answer is that it depends on a lot of factors, pre-existing conditions, someones goals, etc. This being said, strict pull-ups are essential for building strength and should be achieved before someone even thinks about kipping.

     

    Good crossfitters do all types of pull-ups, including strict, tempo, weighted and KIPPING. Anything strict is building strength in specific muscle groups. There is no momentum involved in the movement, like kipping. Strict pull-ups rely on the muscles and how much they can move under load (your body weight). When you are doing strict movements, you are also utilizing time under tension, so your body is in constant tension with your weight. Time under tension builds strength by using concentric and eccentric contractions, which also benefit building body control movements.

    Rachel Garibay Crossfit 915

    RxClubhouse Athlete

    RxClubhouse Athlete

  • Let's Talk Health

    Taylor2

     

    After a fun weekend in Austin with my fiance and CrossFit family, it’s time to get serious about health! I have lots of stuff going on right now, with coaching & training & my part-time gigs, it’s been a struggle to stay healthy & on top of my training! With my new GRID training, I’m realizing what this is going to take… and LOVING every minute of it. Lots of hard work ahead, so I’ve been doing my research on how to stay healthy & I want to share it with you!

     

    As I’ve said before- I’m not a nutritionist, or a dietician. I don’t have all of the answers to your health woes, but I do have suggestions for how to get “back on track” or at least how to stay healthier. All of my suggestions are based off of the knowledge of friends, colleagues and industry leaders that I am extremely blessed to be able to learn from! Please, click on the articles I link to for FULL explanations. I’m a resource but I am NOT going into full detail on all of these topics- the articles do!

     

    First off- anyone who is friends with me on Facebook knows that I have been STRUGGLING with my allergies lately. Almost debilitating. A Facebook friend of mine who works for SFH and is extremely forthcoming with advice & opinions responded to my plea for help telling me that I need to invest in Probiotics. So, I did some research, and here’s what I’ve learned so far:

    PROBIOTICS!

    First off, what are probiotics? They are healthy bacteria that live in the gut and in fermented, raw and living foods. They are essential for “gut health,” so they are go-to for people who suffer from IBS and other digestive issues. But what I didn’t know is that they are also important for endurance athletes. According to this article on Active.com, probiotics are essential for endurance athletes because they improve recovery by increasing antioxidant absorption, support immune function by promoting higher levels of interferon (natural virus fighter,) which is decreased in fatigued athletes, and healthy bacteria improves digestion by increasing the bioavailability and absorption of proteins and fats. Basically, what this all means, is that with probiotics you will recover faster, get sick less AND absorb all of that healthy food you’re eating better! This means that your hard work & discipline with your diet will pay off. And we all want that, right? More knowledge here from the Food Doctor.

     

    FISH OILS!

    Specifically, high-quality fish oils. This article on Ascenta Health says that Fish Oils are important, specifically for athletes, because they increase protein synthesis, improve the anabolic effect of exercise, increase muscle strength & performance, reduce exercise-induced muscle damage and DOMS, support your immune system, strengthen bones, and a whole lot of other awesome benefits. Basically- this is the REAL ‘miracle drug’ that everyone has been looking for- and it’s available EVERYWHERE! Check out this article by Coach Calvin at Invictus for details on the amount you should be taking. I’m a big fan of Barleans fish oils, which you can get in our RXClubhouse kiosk!

     

    PROTEIN!

    The market is over-saturated. It’s important that you supplement your diet with protein, but it’s also important to know what you’re putting in your body. Look at the ingredients, study them, and if all else fails, ask a trusted coach. SFH is a great, natural, trusted brand that we also carry in our kiosk- a lot of our coaches swear by their RECOVERY protein! Our MHP Paleo Protein is great for our paleo athletes, and it has a great price point, and FINAFLEX just released a protein blend in a frosted churro flavor that I like to enjoy with my coffee in the morning:)

     

    I could go on & on, but I’ll save the rest for another day…

     

    Until next time, in Christ,

    Taylor Michelle Owens Crossfit Bulletproof

    RxClubhouse Athlete

    RxClubhouse Athlete

  • Fear

    Megan2

    Eleanor Roosevelt said, " you must do the thing that you cannot do"

    This is so good. Living In choice and choosing to rise above your daily challenges is an every day struggle. Consider this: if you wake up, look fear in the eyes and do one thing a day that scares you, how much happier and fulfilled would you be?

    Personally this one hits home. In the world of functional fitness I feel like there is a challenge in a every workout that I don't want to do. Why? Ask myself why all the time! A lot of the time I don't push as hard as I need to because I am scared. Silly right? My biggest fear is myself?! Well when it comes down to it pushing that voice in my head aside and doing has changed the game. What I mean by that is this: when you don't think, and trust your training the results will pay off. If I think I'm going to suck at muscle ups today, well I probably will. But if I say to myself "hey you got this you can always do one more rep" my mindset changes. I am now living in choice. I am choosing to rise above and be better.

    What is the one thing you think you cannot do? Why can't you do it? What if you lived in possibility and nothing could hold you back?

    Go. Be great. Much love,

    Megan Adams Woodward Crossfit

    RxClubhouse Athlete

  • Do Not Fear Failure

    Benstevens

    What separates the best athletes in the world from the average athletes? Talent? Sure that plays a role but it's not the main factor. Genetics? Yes, this also plays a role but it is not the main factor either. What separates the average CrossFit athlete from the regional/games athlete is their work ethic and tenacity to never settle or give up.

    To reach the level needed to compete at regionals or the games you must endure many trails and tribulations along your fitness journey. You will have far more failures than successes. To the average athlete this would hinder them and/or discourage them. The high level athlete knows that you must fail in order to grow. To become a better athlete you must push yourself to the limit which sometimes will involve failure.

    Once I learned that I must fail to succeed my training completely changed. When something caused me to fail instead of discouraging me it fired me up. Failure is what pushes me, it makes me strive to become a better athlete. Just imagine how boring training would be if you never had failure? Achieving a PR would not carry the weight nor the feeling that it does if failure did not exist.

    To take a line from Chris Spealler's tattoo, "I am not ashamed to fail". Do not be ashamed to fail! Look at failure as a challenge and use it to push you. When you fail it means you are one step closer to success.

    -Ben Stevens CrossFit Impressions

    RxClubhouse Athlete

  • Island

    Justin Adams2

    A wise man once told me, "Motivation is like being on a desert island.  You will only have what you bring with you."

    Motivation is a choice. It does not just magically show up. You choose to bring it every time you go after something.  That something can be training, career, relationships, or anything else you want to go after.

    You make the decision that what you want is more important than sitting back and doing nothing.  You chose that doing work for a purpose is more important than comfort of the moment.  You decide that this is WORTH IT.

    You have to decide to carry that motivation with you wherever you go.  It has to be with you always if you truly want to succeed.

    Everyday you step into a new deserted island.  What do you chose to bring?

    -Justin Adams Woodward Crossfit

    RxClubhouse Athlete

  • What's Next?

     

    "Every year CrossFit athletes from all over the world prepare for the biggest test of fitness, The Open. The five week long test of your fitness showcases your strengths and your weaknesses. Any athlete from your most elite to your everyday soccer mom is allowed to participate.

    The Open is so much more than just a test of your fitness. It is a time to celebrate victories, whether they are small or large. It is a time to learn about yourself as an athlete and also from others. It is a time to gather as a community to encourage, push and have fun together. The Open means something different to everyone. Whether you are happy with your performance or not I encourage you to take a few days if you haven’t already and reevaluate each workout. Why? To become a better athlete. Take a few days and reflect on the “WHY” you do CrossFit. Take some time and breakdown each workout. Look at your scorecard, your pictures and or video if you have one of each workout. What did you do wrong? What needs to improve? How did you feel? How did you prepare? What did you do that was awesome?

    You MUST find something that you did awesome at. Whether it's you kept good form or you Pr’d or you did something more efficient than before. This is very important for your training in the future. You cannot look at The Open in an all negative way for you will set yourself up for frustration and loss of desire in future training. Write these things down, and set some goals small and large. Work on something such as skills, technique, mobility, and or nutrition every single day. You don’t have to spend all of your free time obsessing over this stuff. Enjoy life but when you are in the gym be in the moment and focus on those goals. Be sure to check out RxClubhouse for all of your recovery and nutritional needs at www.rxclubhouse.com"

    -Randi Stevens Crossfit Impressions

    RxClubhouse Athlete

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