Sports Fitness

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...

CrossFit Kids Anchor 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 3 rolling burpees => 5 squats => 3 rolling burpees => 5 squats => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps Elementary and Preschool: 3x or 5:00 3 rolling burpees => 5 squats => 3 rolling burpees => 5 squats => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps WOD – Varsity: 4 rounds 2 rope climbs 6 box jumps, 33”/30” 8 kettlebell swings, 32kg/24kg 200-meter run Junior Varsity: 4 rounds 2 rope climbs 6 box jumps, 30”/24” 8 kettlebell swings, 24kg/16kg 200-meter run Novice: 3 rounds 2 rope climbs 6 box jumps, 24” 8 kettlebell swings, 16kg/12kg 200-meter run Elementary: 4 rounds 2 rope climbs or beginner rope climbs 6 box jumps, 12”-24” 8 kettlebell swings, unloaded-4kg 100-meter run Preschool: 3 rounds 2 beginner rope climbs 6 box jumps, 10”-12” 8 kettlebell swings, unloaded 25-meter run Cooldown/Skill – Varsity, Junior Varsity and Novice: 8:00 EMOM Strict pull-ups Elementary and Preschool: 5:00-10:00 Pull-up practice

Jackie 1000 meter row 50 Thrusters - 45 lbs 30 Pull Ups Post times to comments. Ingo B.

Mid-Day Snatch 1 RM- 3-2-1-1-1 CJ 1RM 3-2-1-1-1 Front Squat 1 RM 3-2-1-1-1

Rest Or Day 5 “AR” Sled Push & Pull (30min) 5min Prowler Push (Shooter’s Choice) 5min Sled Drag (Forward) 5min Sled Drag (Backward) 5min Push 5min Row 5min Single leg & Arm Sled Drag **(Shooter’s Choice, All Directions!!!)**”

Phil Eich makes a case against traditional physical education, in which sports form the foundation but provide little motivation toward lifelong fitness. The CrossFit Kids curriculum is effective because it creates a physical learning environment that builds on the idea that all children have differing abilities and need to be challenged at their individual point of development in order for effective learning to take place. This differentiated instruction allows a child to continually and efficiently progress, minimizing the risk of frustration or stagnation. Every skill, every movement, every workout and every game can be scaled to a child’s ability (made easier or harder) so he or she is challenged by something difficult but not discouraged by something impossible. This not only allows for efficient and effective teaching and learning but also increases students’ desire to participate and challenge themselves. CrossFit Kids uses the natural process of motor development to increase learning effectiveness and efficiency. Instead of confining a child’s development with rules and movement limitations of sports while running the risk of contributing to the detrimental effects of overspecialization, CrossFit Kids uses a child’s natural propensity for constantly varied movement by using constantly varied movement. This curriculum provides for the direct teaching and assessment of necessary physical skills, and one is able to monitor progress by providing quantifiable data: movement improves, workout times decrease, number of reps increase, new movements are able to be performed. Where improvement in the traditional physical-education classroom is largely subjective, CrossFit lays the groundwork for success, achieves success and is able to prove success is happening. Children are able to perform more advanced movements more times and faster. To a child, these successes are more than just a good grade, a pat on the back or a participation trophy; they are tangible evidence of accomplishment. Kids, like adults, want to do things well. CrossFit Kids gives children the best chance to be able to do things well because it equips them with foundational physical tools that can be applied to any future physical endeavor. It provides a pedagogically sound and effective physical-education curriculum that is fun and rigorous and provides lifelong benefits to children.