Saturday November 7, 2009

CF -864 Today’s schedule: 8:30a.m.

Day 48 of the “100 day burpee challenge”

4 Person Team Workout – AMRAP 20 minutes

For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast. For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:8-10

Nobody cares how much you know, until they know how much you care.
– Theodore Roosevelt, 1858-1919, 26th President of the United States

FORM/FROM – Yes, again!
I said on the blog on October 22 when I first posted about this that I would continue to re-post until we are more successful in this area.
As we review the exercises prior to each wod we try to demo and emphasize proper form for each movement and stress the importance of proper depth of squats, full hip extension, all the way to the mat on push-ups, full extension at the bottom of the pull-up and chin over the bar at the top, etc. and as soon as the workout starts so do the half/partial reps for some. Not sure if it is a desire to finish faster since full range of motion reps might be a little slower and the number of reps might have to be broken during the round or what it is. As a coach it is our duty to make you aware of proper technique and not overlook poor form that only gets worse. Today, There were too many short range, sloppy form push-ups, pull-ups and sit-ups. As we remind you during the workout it is with your best interest in mind and our desire for you to benefit from the hard work that you turn out every time you walk through the doors of CF 864. Remember – you only cheat yourself! If you are not sure about your form just ask us.

In order to achieve any fitness goal, you must strive for Full Range of Motion (FROM) in all your movements. Sacrificing full range of motion to finish quickly or try to get more reps faster isn’t safe and isn’t contributing to overall fitness. Sure, we all want to go faster (especially when someone’s yelling at you “Go faster!”), but we aren’t getting any better if we’re shortening the range of motion. Maybe more importantly, making ROM errors puts you at risk for hurting yourself.

It matters not if you goal is weight-loss, better general fitness, or increased endurance and speed…the bottom line, the end, the “period”… if you want to be more fit, you need to prioritize range of motion and proper form, end of story!

1) Power (Force) = m x d/t: This means that the greater the d (distance) the greater the force you are applying. Said otherwise, the more Powerful you are. Said otherwise, the more calories you are burning! So go for FROM…move your body a greater distance…faster!

2) I’ll briefly summarize what CrossFit guru Mark Rippetoe says about bad form and limited ROM. a) it shoves your joints into positions those joints ought not be in. b) when your joints are in compromised positions, you are using muscles in ways they ought not be used. (read full article here)

Hence, this is why performance suffers and injuries are more prevalent when we let limited ROM detract from good FORM.

What are examples?
1) Rounded back or on toes on Air Squats.
2) Butt above parallel on Air Squats. Not getting low enough.
3) Not going on toes or getting air on Wall Ball/Push Press (full extension).
4) Short-arming, turtle-necking push-ups.
5) Staying bent over when coming up in a Bend/Thrust (squat to standing)
6) Staying bent arm on pull-ups, or not going C2B.
7) Shortened range on sit-ups
8) Not dropping knee on a lunge – going halfway down.
9) Not utilizing hips on kettlebell swings, sdhp, etc.
10) Rounded back on deadlifts
11) and the list can go on and on…..

1) Insufficient strength, balance, flexibility. This is fine…that’s why we come…to get better.
2) To go fast. Boooo…Hiss! Pain – That makes us uncomfortable.
3) It’s easier and doesn’t hurt to do it halfway – Boooo…Hiss #2! No excuse. That’s not the CF way, and technically, it’s not easier. Bad form and limited ROM works the body inefficiently! Inefficiency is the enemy of endurance. Just consider the Air Squat, people with exquisite form can go all day while those who bend and go half way down run out of steam quickly.

FORM and FROM = Efficiency = More Movement = More Calories Burned and More Endurance Built.

The point is….go half the distance, get half the results….go FULL ROM and get full results. Are you settling for just half of the results that you could achieve because you do not take the time to work on getting full range of motion or because sometimes it hurts more to do the exercise properly? Do you do it your way or the right way? Why do you not use proper form (full range of motion) …because it hurts to go all the way down? Work on stretching and flexibility exercises. Just something to think about while doing your next WOD.

Recipe Taken from: A blog post from a fellow CrossFitter (somewhere?)

In honor of today’s WOD, “The Bear”… I served fish tonight! Bear love fish, right? And honey? (or is that just Pooh Bear?). Anyway, I definitely needed some solid protein and omega 3’s to help the recovery process!!! 🙂
This recipe was really simple and really good, and really Paleo.

2 cod filet’s (about 8oz each)
1 T olive oil
4 T honey
1/4 C finely chopped pecans

Preheat oven to 450 degrees. Add oil to baking dish and heat the dish. When hot (about 5 minutes), remove from oven and add fish filet’s. Scatter the pecans evenly over the filet’s and Drizzle the honey over the top. Place the fish back in the oven ad cook for 10 minutes. When done, cut the filet’s in half for 4-4oz servings… Zone blocks: 3F, 4P, 2C
I balanced out this meal with 1 1/2 C sauteed spinach (1 tsp olive oil, 2 cloves garlic, 1/4 onion, diced) … and a side salad!
The sweetness in this meal felt like a nice treat!

Remember to sign up for the “FGB -CF864 Style” Tim Mann Fundraiser on Saturday, November 14 at CrossFit 864. $20 to enter – all funds go directly to help Tim and his family.

See you Saturday morning!
Lets Do It! ….3,2,1, Go!

Janice and Jay

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