CrossFit Loveland

Work your weakness

As trainers we see the overall picture.  Endurance athletes hate to work on strength as a generality.  But many of the aches and pains they experience can be improved by working on strength.  Yes, we may add a couple of pounds to our body, but many times those added pounds of muscle and maybe even a little body fat can help us be healthier and have less injuries.

Strength and power athletes as a generality hate working on endurance.  But their performance in long meets and life in general will improve with some endurance type work. 

Both athletes have different goals and will be pushed in our gym.  If you are an aging athlete we my lean more toward general physical preparedness rather than specializing.  Say you are an extremely thin 48 year old endurance athlete, who competes occasionally just for fun.  If this is your current state we may have you do more strength training than you would do on your own,  Why?  You are probably doing this type of training away from the gym, so you are missing out on strength and power work.  Yes you will improve your endurance, but you will also improve your overall fitness, stay strong and healthy, and hopefully have fewer injuries.

Say your are a high school football player who would like to add 20-30 pounds and still keep his quickness.  You will spend more time on lifting heavy and performing power exercises.  We will also do some endurance work but it will have some heavy weight moving exercises thrown in to ask you to use your strength in a productive way.  The endurance portion will help you during the 4th quarter of a game not get pushed around.

Paleo Challenge

Yesterday we started our Paleo challenge.  I waited till after valentines day so we could get out of chocolate season!  Keep track of your food in your food logs.  If we have some problems getting desired results (weight loss or weight gain) the food log is a great resource to see what is going on and how individual adjustments can be made.

You will get as much out of this challenge as you put into it.  Log your food intake avoid grains, legumes, and dairy.  Replace your lost pasta and cereals with lean quality protien and lots of vegetables.  If you need any guidance we are here to help!

Clean High Pull

Susan gets the feel for cleans!  What great improvement.  We have a long way to go, but when she first started she couldn't perform a squat!

WOD
rest 3-5 minutes between stations

Station # 1

go hardest pull up version you can do.  Kipping, dead hang, L-pull ups, or wear the 40# vest

10 pull ups; 1 push up
9 pull ups; 2 push ups

8 pull ups; 3 push ups

continue this order until

1 pull ups; 10 push ups

 

Station # 2

Clean high pull you have 10 minutes to do your heaviest set of 3

http://www.cathletics.com/exercises/videos/cleanHighPull.mov

Keep weight light enough to allow elbows to be high and try to keep bar path vertical.  Be carefull with the weight on the way down.

 

Station #3

21-15-9

row/Airdyne for calories and wall ball shots

Happy Valentitnes Day!

My son when opening his Wii at Christmas.  When was the last time you were that excited?
Yesterday's WOD
3 ROUNDS OF
Max reps HSPU
Max reps Push ups
rest 3 minutes

Then

AMRAP in 12 Minutes of
3 Snatch Pulls (snatch deadlifts)
2  Hang Power Snatch stand up and then drop into OHS
1 Snatch
10 Pull ups

 Prowler season is just around the corner! 

WOD
5-5-3-3-3 back squats
rest 5 min
then

AMRAP in 15 minutes of
5 Burpees
5 db hang squat clean
5 db thrusters
5 explosive push ups
5 box jumps
5 ball slams
row 250 or airdyne 1 minute

Face the truth, help others

My wife and I were at Wal Mart last weekend.  Just taking a look around the store while shopping it is easy to see we have an obesity epidemic.  I would guess about 60% of the people in the store were at least 40 pounds over weight.  (And many were wearing clothes designed for anorexic models)  Many of these folks feel bad about themselves, but they don't need to.  Our worth as a person doesn't come from the shape of our body, but the condition of our heart.

If you are overweight we can help you at CrossFit Loveland.  We want you to come in and workout and feel better.  You wont be judged, just pushed.  We can advise you on how to eat and encourage you to do the right things to lose weight and become healthy.  We want you to look, feel, and perform better so you can live a happier life.  This is what drives us.

 Please remember to clean up the bar if you accidently bang it into your shin! 

karli working on her pull ups.

WOD
either 5-5-3-3-1-1-1 cleans or work on clean technique

Then 3 rounds of 1 minute at each station
Row
Plank hold with hands on ball feet on box
sumo deadlift high pull with kb
man maker rows
wall ball shots
rest 1 minute between rounds 

PRESS

 It helps if you put the same amount of weight on both sides of the Bar! 

WOD
Press 3-3-1-1-1

Then
21 Thrusters @ FRAN WEIGHT
21 Pull ups
15 Deadlifts @ DIANE WEIGHT
15 HSPU
9 Cleans @ Fran weight
9 Ring Dips

Load the major movers

Dave loads his abs and hips then the back.

There are a few "rules" of the body that may be applied across multiple applications and body systems. One of these rules is; tissues that are moved into a loaded or biased position first, experience increased relative tension, load, or positional significance throughout the subsequent remaining movement. This is a fancy way of saying that your body's soft tissues (muscles, tendons, joint capsules, etc) undergo tensioning in the order in which they were first loaded.  read the rest of this article at

Loading and Tensioning Part 1

The girls on their way up from a deep squat.  Why do we spend so much time working on the squat.  We can't add a barbell until you can do it well without one.  No other exercise develops total strength and contributes more to overall muscular development than the squat.  We use the squat every time we get up and down out of the sitting position.  Today we will be putting the bar on our back and moving weight.

WOD
5-5-5-5-5 back squat

Then for time:
jump rope 100 singles
40 situps
30# farmer carries 2 laps of the gym
20 waiter carry lunges
10 burpees
20 wall ball shots
30 box jumps
40 kb swings
row 500