Pursue your purpose

EIE CHALLENGE WEEK 2:  Our Challenge this week will be to attend a class that you have never attended. This might mean getting outside of your comfort zone and attending class at the other gym or trying one of our specialty classes like gymnastics, yoga, track, swim or barbell club!

Weekly Programming Links:  Group Class, Venice Barbell Club

Monday, January 27, 2014

Prehab

External Rotation with Theraband
Shoulder Circles with Theraband
Side Planks with Leg Raise
Supported Ankle Stretch
Foam Roll Lats, Glutes and Legs

Warmup

2 minutes Double Under Practice
Overhead Wall Squats with PVC
10 Good Mornings
10 Behind the neck Snatch Grip Press
5 Overhead Squats
5 Sotts Press
5 Snatch Balance
5 3 position Snatches

Notes:  The wall squats will be the same as we do normally, attempting to get our feet as close to the wall as possible while maintaining a quality position, except we will be holding a PVC pipe in an overhead squat position.  For the rest of the warmup, use a light weight or barbell depending upon your strength level.

Strength

1) 10 minute to establish a 3-Position Snatch
-then-
2) EMOM for 5 minutes: 3-Position Snatch @ 85% of max from #1.

Notes: Hit each each position with consistency! More advanced athletes should start from the ground, and work up. If you are new to CrossFit begin from the hi-hang and work your way down to the floor. Focus on loading the hamstrings and making contact with the hips!  Feel free to perform this with a clean varation if needed as well.

Conditioning

100 Double Unders
-then-
3 Rounds: 
5 Shoulder to Overhead (135/95/65)
10 Toes-to-bar
15 Over the bar Burpees
-then-
100 Double Unders
-20 min cap-

Notes: If you can do double unders at all, practice them for 3 minutes and see how many you can get, then move on. If you cannot do any double unders, perform 300 single under jump ropes. Scale TTB to V-ups, tuck-ups or a kipping knee raise as needed.

Cool Down

10 Jefferson Curls, hold 10 seconds on last rep
Theraband Routine from Prehab
Pigeon Stretch, 2 minutes each side

When people ask about our gym, or what we do, one of the primary points I make is that we are trying to give people a purpose to their training.  For a small percentage of athletes, this means getting better at the sport of CrossFit.  But for most, including myself, CrossFit is about giving us the capabilities to live the life we want.  The following was recently posted on our FB page by one of our members and what keeps me fired up about what we do:

I used to be a competitive snowboarder and a pretty decent wrestler in high school. Yeah, that was 14 years ago. At some point, I had a barrage of “debilitating” injuries, and at some point thereafter, I came to accept my “limitations”. I couldn’t squat anymore. I couldn’t skate anymore. I couldn’t wrestle anymore. I couldn’t even snowboard anymore. It’s kind’ve crazy the kind of things we accept when told by someone who is supposed to know our bodies better than you us.

This couldn’t have been it.

I have friends that have been doing crossfit for a while. I had seen it. As amazing as it looked, to have the strength, flexibility, coordination and power to do that, I couldn’t.

I’ve had broken bones, torn tendons, and surgeries.

I have been doing crossfit at Paradiso now for about two months. It has changed my life. My limitations are disappearing before my eyes. I may not be an amazing crossfit athlete yet, but I am an athlete again.

Thanks!

Vivic