180814 - Tips Tuesday - "Grips"

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More people have been asking us about what to wear to prevent pain and tearing on the bar during long pull-up or toes-to-bar workouts so here's a couple of the "hand grips" that we have experience with:
 

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Natural Grips
These are probably one of my favorite! Reusable for up to around 4ish months depending on how much you use them! They are about $25-30 and come in lots of colors with fun designs. You need to know your ring size since they are meant to fit snug on your hands. Just put them on then tape around the wrist! Easy, thin, and durable!

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Rogue Grips
Julie just started using these and they remind of the natural grips described above but with more width on the palm of the hand. They seem to work just as well too but she said that since it's a one size fits all on the finger holes, it tends to slide around just a bit. 
 

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Leather Gynmastic Straps
We have a couple of these hanging up at the gym if you want to give it a try. They are thicker than most other hand protection which can cause a loss of grip strength on the bar but they are the most durable of all the other options and will last indefinitely. 
 

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Wodies
These are also fairly durable fabric grips with added wrist wraps at the bottom that make them easy to take on and off plus the added bonus of that support. They come in lots of colors and can be washed with the laundry to clean them up. Stephen has a pair if you want to chat with him about how he likes them! 

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Wod N Done
I bought a whole pack of these before the Open and they're pretty good! Pam from CrossFit Gymnastics swears by them! They are basically made of KT Tape and they are a single use item. You pull of the backing and stick it right to your hand. For those out there who have schweaty palms like me, this becomes a problem because the adhesive just stops sticking with lots of sweat so I end up taking them off half way though the workout sometimes but they are good up until that point! 
 

 

 

Partner WOD "Box Jump Buddies"
P1 plate overhead hold RX 45/25 Scaled 35/15
P2 30 box jumps 20" box (male and female)
switch and repeat
30, 20, 10 box jumps each
Add 5 box jumps each time your partner loses position overhead
You can rest as much as you need between rounds but pay the price during. 

Cardio Finisher

180813 - Motivation Monday - Health & Wellness Continuum

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This weekend, we talked to our interns about the diagram above! It's a continuum where one side called "sickness" goes all the way until...sadly, death occurs.....the other side of "fitness" is endless because we never truly know what we are capable of in that area! The reason that this is relevant to CrossFit is that we create a wedge between the "sickness" and "wellness" markers. We can't avoid certain genetic predispositions but we can sure slow down our inevitable slide down that path! Keep yourself on the right side and the bright side, keep up your CrossFit and your healthy living! 

"Bergeron Beep Test"
EMOM as long as possible
7 thrusters
7 pull-ups
7 burpees

RX 75/55
Scaled EB

180809 - Soapbox Thursday - Clean up after yourself!

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Cleanliness is next to goodliness. 
Hey y'all. I really need you to do something for me. 
I need you to clean your equipment after you use it. All of it: bar (hand sweat and chalk), AbMats and seats (buttcrack sweat), dumbells and kettlebells, pull-up bars, lacrosse balls, especially if you're using them on your feet or pits. 
You may sparkle instead of sweat,
you may smell of elderberries
but I still need you to wipe it down. We've been pretty successful in keeping our equipment in good shape, and the incidence of communicable diseases down. I'd like to keep it that way.
Use the Wipes near the iPad, in the big bucket not the Clorox or Lysol ones please, those are for coffee clean ups and wiping down the whiteboards! 
Thank you very much, and thanks to you we'll stay clean and safe!
-Michael

MOBILTY WOD today!
Don't skip. We'll do a little cardio to get you warmed up, then mobilize the crap outta you!

180808 - Hero WOD Wednesday "Jack"

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"Jack"
AMRAP 20:
10 push-press 115/75
10 kettlebell swings 55/35
10 box jumps 24/20

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Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. 

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber, and Abi.

180807 - Tips and Tabata Tuesday

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REASONS WHY SCALING IS TOTALLY OKAY AND BADASS: 

  • You've realized that the weight is beyond your abilities (right now) so instead of hurting yourself or using bad form to make it happen anyway, you reduce the weight! YAY! 
  • You're coming back from vacation or returning after being sick so you ease yourself in! YAY!
  • You've got a prior injury, surgery, condition that limits your mobility so you let your coaches know and they give you appropriate alternative options! YAY! 
  • You're having a shitty day so you decide that you're going to come to the gym and do your best but you won't be hard on yourself for cutting back a bit! YAY! 

    ALL of these things show that you can keep your pride under control for the sake of your future health and what is best for YOU! YAY! :)

In CrossFit Land, we need to put everything into perspective, especially our goals! In my training, I've decided to take a step back by scaling weights and reps in order to better meet my goals. I'd rather do something scaled but correct rather than do it Rx but ugly. If I'm feeling terrible and know that I'm not going to perform well in a workout, I'm going to assess what it is worth working for that day. YES, Rx is a good goal to shoot for. NO, Rx is not the be all, end all. We want to challenge you and push your limits but not at the expense of potential injuries, ridiculously long mid-wod rest times, or deviated too far from your goals. Consider your goals this week and then SCALE LIKE A BOSS when needed!

Tabata Crippler
8 rounds each of: 
:20 work, :10 rest
Squat
Stepping Lunges
Squat hops
Jump lunges

180806 - Bicouplet CCCF style - Motivation Monday

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As the CrossFit Games comes to a close, let's reflect on some stuff, shall we!?

  • These athletes are the top 1% of the 1% so comparing your skills/strength/abilities/appearance as a CrossFit athlete is only going to lead to feeling like crud...so just don't do it! 
  • The form of the CF Games participants is NOT always a demonstration of good movement! They must meet very strict standards which are upheld by trained judges but since CrossFitters are good at adapting, form goes out the window as a sacrifice for keeping standards but still hauling ass. 
  • You are a part of a bigger community and a pretty darn cool one! We ALL have the goal of being fit and healthy human beings, ALL OF US, those people in the spotlight just happen to be hyper competitive about it and do it for a career! 
  • Don't forget when the next competition or The CrossFit Open comes around, how exciting it is to watch the Games, but imagine how much more exciting it could be to put yourself in their shoes and compete too! Just a thought... ;) 

WOD - "Bicouplet CCCF Style"
21-15-9
Thrusters 95/65
Pull-ups
Rest 2:
12-9-6
Wall Balls 20/14
Sumo Deadlift High Pull (SDHP) 95/65 (use bar from thrusters)

180803 - FYF - Hero WOD "The Chief"

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Michael's Soapbox on a Friday:
Most of the movement scenarios that we have in here involving weights are not based on whether you can move just move the weight. 
They're about a) moving the weight efficiently aka "correctly" and b) getting the right amount of work done in the right areas. 
When you try to lift something with shit form and make it, yeah, cool, but if I wanted that kind of response, then I'd program something different. 

For example: If the goal was to do 35 reps of bent back deadlift to split stance reverse curl at 135/95, I'd program that specific set of movements. If it's power cleans at a weight at which you can do for a 20 minute window with good form for the majority of the workout, then I program the following WOD (with the caveat that the RX'd or published weight isn't the weight for everyone, it's the weight for people practiced and comfortable with correctly cleaning.) 

Good form = efficiency = longevity
Shit form = inefficiency in the areas were targeting, and overuse of areas you don't need help in = snapcityshitshow and you blaming me for your low back and knees being jacked up. 

Leave your ego at the door. Learn from you coaches whose literal jobs are to keep you injury free and develop your strength and skill. Any idiot with a level 1 (or less) can create and run you through a shitty workout. It takes a coach to hold you back in areas to develop you as an athlete and unleash you when it's appropriate. 

Athletic ability does not equal being good at CrossFit. You can always get better.

WOD -
5 rounds of
AMRAP 3: 
3 Cleans 135/95
6 Push-Ups
9 Air Squats
1 minute rest between rounds
 

180802 - Soapbox Thursday

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When a coach approaches you and gives you a tip, cue, or advice on something, it's easy to respond with:
"But this is how I've always done it." 
"I can't do that." 
"That's hard for me." 
"I've never been good at that." 

Let's say you've been squatting with a narrow stance for a long time and a coach tells you to go a little wider. This might feel weird and different and tense but that doesn't mean it's wrong! Don't resist the change or fight back with excuses, give it try and see how it goes! There's no reason to hold on to something that is holding you back. You're here to improve and we are here to help! Help us, help you! 

sWOD - "Annie" 
50-40-30-20-10
Double Unders
Ab Mat Sit Ups

180731 - Tips Tuesday - Hollow

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Yesterday we worked on the "hollow!" It seems like an odd position and it definitely looks funny, but it is super functional. Below is a link to an AWESOME description of what the hollow and arch is AND why we use it! 
https://breakingmuscle.com/fitness/the-importance-of-mastering-the-arch-and-hollow-for-your-core

Here's some variations on the hollows from CrossFit Gymnastics! 
http://www.crossfitgymnastics.com/hollow-variations/

STRENGTH - Pause Back Squats
(5 down, 5 hold, 5 up) = 1
3 - 3 - 3

WOD - "Partner Kelly" 
P1: 400m run
P2: 30 Box Jumps
P1: 30 Box Jumps
P2: 400m run
P1: 400m run
P2: 30 wall balls
P1: 400m run
P2: 30 wall balls...
Until each does 2 complete rounds (4 total 400s, 2x30 box jumps and 2x30 wall balls each)

180726 - Soapbox Thursday | High Fives Save Pride

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Here, most of the year*, we give high fives. 

We give them for made lifts, we give them for missed lifts. We give them to say "Hi!", we give them to say "Bye!" We give them to pump you up, we give them to calm you down. We give them for just about everything. 

It's a non-invasive way to give respect, acknowledge effort and just be a nice person. Plus, who doesn't like a high five? 

Terrorists, that's who. 

So give your training buddy, your friends, new people, old people and for JG Wentworth's sake,  your coach a high five. It's a free and easy pick me up when the chips are down. Don't be stingy with 'em either!

*The exception is during cold and flu season, when you're hacking and coughing all over your hands then fist bumping and washing your dirty digits is appropriate. 

WOD - AMRAP 13: 
21 Deadlifts 135/95 (Scale to 95/75) 
15 Push Ups (Scale to Knees OR Dumbbell Floor Press) 
9 Deltas 35/15

180725 - Quote of the Week Wednesday - HERO WOD

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U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She served as a member of a Cultural Support Team attached to a Joint Special Operations Task Force in Afghanistan. (Click the link to read and hear more about her and the CSTs)

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

WOD - "White"
5 rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

35:00 time cap. If you bust the cap, score is rounds and reps. 

180724 - Tips Tuesday - The lingo and the moves!

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When you're just starting out, learning all of the movement names can be tough! Did you know CrossFit HQ provides a pretty decent video library of almost all of CrossFits most used movements and their standards? Here's the link so you can check it out for yourself: 
https://www.crossfit.com/exercisedemos/

While you're at it check out this giant list of the CrossFit lingo: (Anything you'd add?) 
https://greatist.com/fitness/ultimate-guide-crossfit-lingo

"Hell"
Grab your partner, pick your equipment:
AirDyne 50, 40, 30, 20, 10cals each
Rower 500, 400, 300, 200, 100m each
Ski Erg 500, 400, 300, 200, 100m each

180723 - Motivation Monday

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Just like our valued electronics, we need to recharge our batteries often! We plug in our phones and our computers daily but how often do we we plug ourselves in? 

What brings energy into your life? Make a mental list of everything that puts a smile on your face, that makes you excited to get out of bed, that helps you breathe, and that makes you feel like you're thriving instead of just surviving! Here's some examples:

  • Taking a long salt bath 
  • Sweating it out and exercising
  • Meditating or doing Yoga
  • Writing in a journal 
  • Hiking or being outside 
  • Take a tech break
  • Light a candle 
  • Clean something
  • GO TO CROSSFIT ;) 
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Strength - Partner Benchpress EMOM

AMRAP 9: 
3-6-9-12...
Plate Ground to Overhead 45/25
Squat Thrusts
Mountain Climbers

180720 - FYF - Those Burpees Suck

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Since we have a chunk of new folks, I'd like to take this moment to remind everyone that signing up ahead of time for classes helps us provide the best coaching possible. 

Also, I'd like to point out our tradition of courtesy as it relates to those that are still working out.  

If you get finished before others, we'd prefer that you not start walking around putting your equipment away. It's distracting and kind of rude. 

If you need to leave early for some reason, let one of the coaches know and we'll put your things away after all the athletes complete their workout. Otherwise you can hang out, cheer, mobilize, or work on progressions that don't interfere with folks still plugging away. Then when it's all said and done, hand out your high-fives and put your equipment away. 

This is acknowledges that we all work hard and that everyone's effort is appreciated. Thanks so much and here's to the weekend!

"Those Burpees Suck"
10 Pull-ups
20 Kettlebell Swing 55/35
30 Box Jump 24"/20" 
40 Push-up
50 Sit-ups
60 Burpees
10 Pull-ups

180719 - Soapbox Thursday - Undereating by Coach Bri

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We’ve heard time and again that weight loss, gain, or maintenance is as simple as calories in, calories out. If you are consuming fewer calories than you are expending, you will lose weight and vice versa. However, it is much more complicated than that. Surprisingly, many of us are not getting the amount of calories we need to be the best version of ourselves, and if we have weight loss or fitness goals, we may actually be hindering these goals by undereating.

All of you are athletes at different levels and you each require a different amount of calories to meet your personal needs and fitness goals. That being said, it is very common to hear that people aren't overeating, they're actually undereating. When I refer to undereating here, I don’t necessarily mean intentionally restricting calories. This could simply be that someone doesn’t realize that they are not getting enough calories. If you are experiencing some of the symptoms I discuss, you may simply need to increase your calorie intake and you’ll see improvement!

Undereating can come with a multitude of negative side effects and weight loss may not even result. Our bodies are efficient machines that make use of fuel (in the form of food) so well that when we undereat, multiple mechanisms start occurring to maintain our weight for survival purposes. Some symptoms that result from not getting adequate calories include poor recovery from workouts, difficulty sleeping or poor quality sleep, fatigue, depression, mood swings, poor concentration, and excess hair loss. Also, your performance at the gym could suffer. If you are experiencing any of these symptoms, you may not be taking in enough calories. 

Your body needs adequate carbohydrates to provide energy for workouts and adequate protein to recover from the strenuous activity we do at Choice City. Consuming carbohydrates prior to working out leads to stores of glycogen (a.k.a. fuel) in your muscles. These glycogen stores are a major source of energy during workouts like the high intensity WODs we do. If you don’t have these stores built up, your energy levels during workouts may be markedly decreased and your performance may suffer. We’ve all felt that fatigue when we have missed a meal prior to working out, and with chronic undereating, this can be more pronounced. Consuming high-quality proteinafter exercise aids in recovery of your muscles and is important for synthesis of new muscle. Finally, a CrossFit workout burns an average of 500 calories in an hour. It is important to take this into account on the days that you come into the gym. Make sure you are factoring this into what you are eating; you likely need to eat more on these days than usual.

These are very general recommendations. I would happily sit down with any of you who are interested and discuss your more specific needs!

-Coach Bri

WOD - 10 rounds
4 PVC Over/Unders 24/20
6 Alternating Dumbbell Snatches 50/35
8 Plate sit-up and press 35/25

180718 - Hero WOD Wednesday

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U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

AMRAP in 20 minutes
20 Overhead Squats 45/35lb bar (AKA EB)
20 Back Squats 45/35lb bar (AKA EB)
400 meter Run