Sports Fitness

CrossFit Kids The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store. Warm-Up/Skill – Varsity, Junior Varsity and Novice: 3x or 5:00 Bear crawl => 10 vertical jumps => army crawl => 10 walking lunges => angry gorilla walk => 10 mountain climbers => 50-meter high-knee skip => 50-meter back pedal => vault Elementary and Preschool: 3x or 5:00 Bear crawl => 10 vertical jumps => army crawl => 10 walking lunges => angry gorilla walk => 10 mountain climbers => 25-meter high-knee skip => 25-meter back pedal => broad jump WOD – Varsity: 7:00 AMRAP 5 front squats, 95#/65# 5 double-jump burpees (over barbell) 5 chest-to-bar pull-ups Junior Varsity: 7:00 AMRAP 5 front squats, 55#/45# 5 double-jump burpees (over barbell) 5 chest-to-bar pull-ups Novice: 7:00 AMRAP 5 front squats, 35#/25# 5 double-jump burpees (over barbell) 5 pull-ups Elementary: 7:00 AMRAP 5 front squats, unloaded-10# 5 double-jump burpees (over line or hurdle) 5 pull-ups (progressions or assisted okay) Preschool: 5:00 AMRAP 4 front squats, unloaded 4 double-jump burpees (over line or hurdle) 4 monkey hangs Cooldown/Skill – Varsity, Junior Varsity and Novice: 3x 15’ handstand walk 10 toes-to-bar Elementary and Preschool: 5:00-10:00 Handstand practice 5 knee raises

2013 CrossFit Games Regional Event 5 21-15-9 reps for time of: 315 pound Deadlift 30" Box jump Post time to comments. Compare to 110528. Enlarge image Jenn Jones, 1st place after Day 2, South Central Regional Women's Individual Competition. "Competing In Silence" with Robin Gonzales - [video]...

Rest Day Gabe Hall - CrossFit Take Over

On Episode 277 of CrossFit Radio, host Justin Judkins interviewed CrossFit HQ Level 1 Seminar Staff members Rob Miller and Austin Malleolo. This episode was webcast live at 6 p.m. PDT on Wednesday, May 22, 2013. 3:40 Rob Miller owns CrossFit Delaware Valley. He described how he makes warm-ups fun and addresses different athletes’ needs during a warm-up or skill session. Miller offered some details on scaling and explained how he fosters the right kind of community at his gym. As an example, Miller talked about the system he uses to reward his athletes and encourage them to progress. Finally, he gave information on how his coaching has changed over the years as his knowledge has grown. 33:32 Austin Malleolo won the North East Regional last weekend, and he gave his thoughts on the competition. He described what it was like going into the last event tied with another athlete and how he used strategy to win the competition. The former hockey player detailed the changes he’s made to his training over the past year and how he’ll prepare for the CrossFit Games, as well as how he recovers and eats at a competition.

Yesterday was a weird day. And all night. For no good reason my knee went " out" at 9 am and I didn't really get to put it right until after all my sessions. Not a whole lot of fun.I think I crawled too much, to be honest, on the days before and my left sartorius went nuts a bit.That's what's so much fun about having this beat up old frame to work with; I usually don't find out I did something wrong til day(s) later and then I'm not really sure what it was.But this sartorius tweak has happened before with crawling, only much less last time( which means I'm making progress) but it was too much.Then at 1 am last night my right shoulder subluxes and I've was up pretty much the rest of the night, off and on, rolling and stretching and trying to convince it go back in.I knew once I got upright it would settle in but I wanted to sleep:)Of well, the body had other plans.I have to sleep on the other side of the bed for awhile and let that arm stretch out to the side, instead of keeping it curled up. I know that's what made it tweak. Great stuff, getting hurt sleeping again: my definition of when you are old.I am old but not done.:) Sisu baby, Sisu.I was thinking about subbing out this half snatch( it's proper name) on Wednesdays for Max Vo2 as I wrote about last time but thought doing some light snatches might help 'set' my shoulder today so that's what I started out with.I've learned not to freak out when my body moves around as I've shown myself, over and over, that I can unfuck myself, IF I have the time, AND that moving normally, or trying to, really helps put re set the body by pushing reboot.But I wasn't prepared for how much I was going to like this move.It's called the Half Snatch, properly, but I think of it as the Health Snatch as it is FAR easier on my body in total that the ballistic HS snatch.One of the best things about the GS snatch is that it revolves around saving the grip, which means it revolves around lessening downward forces on the descent. The HS snatch doesn't and for that reason it is a seriously powerful movement and tool. BUT if I don't do things just right things can go wonky for me fast and I'm tired of that.This movement solves the problem. The ascent part of the snatch is the same, powerful and accelerative. But the descent keeps the bell in over the base much easier into a basic rack position and from there it's easier to power up another snatch with minimal forces on the back or the grip.PLUS it is a mini press negative and that should help make up for the fact I am only doing singles now on my regular press day. This was great!Heath Snatch16 kg x 5/5 x 218 kg x 5/5 x 220 kg x 5/5 x 224 kg x 5/5 x 8wow this was sweet.two things: one, I felt like I could keep going into higher reps very easily. Two I could definitely go heavier even though I won't :)Oh, and as usual, the overhead position helped re set the shoulder. thank G-d!Two Hand swing28 kg x 1032 kg x 1040 kg x 1052 kg x 10 x 2these went GREAT as well and the shoulder felt fine. So weird.CB Shield Casts20 10/1025 lbs x 10/10 x 3these felt good but wanted to take it relatively easy.Pushups to single bar3 x 7just to see how the shoulders respond tomorrow. the reps were easy.datsit.Sisu/Lots of stretching to do today.

If you don’t get the basics right then everything that follows will be compromised. In my experience the difference between good and great is that that the great ones always pay attention to the basics and have flawless mastery of the basics. They never stray far from the fundamentals; in fact no matter where they are in their career they touch the basics everyday. Sure it is mundane, some have called it boring, but to be the best requires mastery of the basics. Advanced skill and technique is built upon sound fundamentals. The most basic of the basics are fundamental movement skills – pull, push, squat, bend, extend, rotate reach, step, leap, starting, stopping, jump etc. It may not be as exciting as trying to master some more complex movements or technique but it will serve you well in the short and long run. The great John Wooden felt that most mistakes under pressure in games was caused by weaknesses in fundamental basketball skills. Each day in each of his practices a significant amount of time was devoted to proper execution of fundamentals. A base of fundamentals is the foundation for more complex skills and creativity in movement. Keep it simple, link and connect basic movements to achieve advanced skill and training. If you don’t know the alphabet you can’t spell a word, if you can’t spell you can’t write sentences, if you can’t write sentences then you can’t compose paragraphs or write an essay much less write the great American novel. Master the movement ABC’s and go higher faster and stronger.

3 Types of Back Squats

 

2013 CrossFit Games Regional Event 4 For time: 100 Wall ball shots, 20 pound ball 100 Chest to bar pull-ups 100 One-legged squats, alternating 70 pound Dumbbell snatch, alternating, 100 reps Post time to comments. Enlarge image Jason Khalipa sets World Record "Jackie" time of 5:04, NorCal Regional. "CrossFit Kids as a Physical-Education Curriculum: A Pedagogical Perspective", CrossFit Journal article...

Shedding 100 calories can be tough for some people, especially for busy people who do not have much time to exercise.  While struggling to make time to exercise, it is actually quite easy to avoid adding more calories.  How to do that?  Simple.  Just by watching what you put into your mouth: Instead of drinking sweetened fresh juice, eat fresh fruit.  Typical juice has about 165 calories whereas a medium orange has only 62 calories. Dried fruit has more calories.  For instance, 1/2 cup of dried apricots have 156 calories whereas an apricot has only 74 calories.  So, fresh fruit is always better. Drink skinny coffee.  A 12-ounce skinny Starbucks Caffe Latte has 90 calories whereas the normal 12-ounce white chocolate mocha latte has nearly 400 calories. Instead of using 2 pieces of bread, make your sandwich open-faced. A slice of whole wheat bread is anywhere between 70 and 90 calories, depending on the density of the bread. If you want to have a caffeinated beverage to go with your meal, make it an unsweetened tea instead of a Coke. Try dressing your salad with just lemon juice and skip the olive oil, which clocks in at 119 calories a tablespoon. Scramble 4 egg whites instead of 2 full eggs to cut 80 calories. Split a 20 oz. bottle of regular soda with a friend and you will save 120 calories. Go for diet soda instead of 1 cup of regular soda to cut 97 calories. Instead of 1 regular beer, replace it with light beer and you save 50 calories. Taking away the skin from a serving of poultry trims 100 calories.  If you want to keep the chicken moist, you can do the peeling after baking or broiling. Enjoy steamed rice rather than fried rice. Buy tuna packed in water rather than tuna packed in oil. Steam veggies like broccoli or asparagus rather than sauteing them in oil or butter. No comment | © Mun for MunFitnessBlog.com, 2007-2013. | Permalink Are you looking for a gift for your loved one? Look no further, get a fitness gift! Related posts: What Are Empty Calories Food? The Lazy Way To Lose Weight By Eating Fruit Does Banana Contain Fat and Much Calories? 10 Easy Ways To Lose Weight