Sports Fitness

Complete 8 rounds for time: 6 Front Rack Walking Lunge - 185lbs 6 Dynamic Push Ups 12 Russian Twist *For walking lunges, 6 total lunge steps (3 RT/3 LT) Post time to comments Chris "Stouty" Stoutenberg - CrossFit Indestri

CrossFit Kids "Learn and play new sports." -CrossFit Founder/CEO Greg Glassman CrossFit Kids Homework Define: "Fallacious" Solve: If 18 shirts of equal size can be prepared from 66 feet of cloth, what length of cloth is required for each shirt? Answer: In the CrossFit Level One course three squats are taught. What are they? In what order are they taught? Which of the squats does CrossFit Kids recommend waiting until the teen years to teach and why? Read: Training the Brain by Chris Cooper CrossFit Journal

AM (Moderate) 1. Muscle Snatch /Straps 5×3 / 85% 2. Bench Press 5×3 / 85% or split sq (sn weight) 5×3+3 3. Rowing 5×5 / 85% 4. Good Morning 5×5 PM (Light) 5. Snatch 3/35% 3/50% 2/60% 2/65% 2×2/70% 2×2/75% 6. Clean & Push Jerk 3/35% 3/50% 2/60% 2/65% 2×2/70% 2×2/75% 7. Clean High Pull 3/50% 3/60% 3/65% 3/70% 3/75%

“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!!!)**”

AM “OPT” 21-15-9 reps for time of: Overhead Squats (95/65lbs) Handstand push-ups PM For time: 150 Double Under 100 sec Hand Stand hold 100 sec Reverse Grip Hang 100 ft Walking lunge 50 True Push-ups 50 L-pull-ups 50 Box Jumps (24/20″) 25 Full GHD’s 25 GH Sit-ups In 5-10min: Between Classes 5 Rope climb, 15 ft

Rest Day Enlarge image Mike Koslap, Seoul, Korea. "Hope For Cures On The National Mall" with Brian Wilson - [video] "A CEO's Stable Regimen Without the Horses" by Tom Flynn, Wall Street Journal...

This is a breakthrough for me. These were not hard or heavy at all and I can easily remember just a few short months ago when double 16's kicked my ass. I was just getting in my own way,technically, but it might have been the same if those 16's were double 40's, they were that hard.I went into this thinking of this workout as a 'light' one instead of the top of the ladder as it has been. Being able to swing the double 32's did make a huge difference in strength and confidence.My shoulders feel the best they have in years, literally, and I almost can't believe it. It's also amazing for me to look back at the last few months and realize how much pain I'd been in with those things. Almost constant. And just figuring out the right way to balance the structure and , BANG, the damn joint sits where it's supposed to and all the residual( well almost all) muscle tension and pain just dropped off. Crazy.Good. :)Full mob and stretchout this AM 6-7Double Swings2 16's x 8 x 32 20's x 82 24's x 8 x 10 sets2 20's x 82 16's x 8 x 2this was great. did some extra down sets to practice even more on the groove.Sled drags6 sets of 200 ft laps1200 feetFirst 2 sets with straps on hips, then 2 with power belt attached then back to straps on hips. This was interesting. With the straps on my hips they tend to slide down to the tops of the hip flexors SO I attached the strap to my old power belt and walked like I used to.MUCH harder on the glutes but also on the lumbars. TOO much abs for me and it encouraged me to push on the belt like I used to when I was powerlifting and it brought back bad memories, lol. Back to the hips or will try again with straps on shoulders.I also need to re incorporate different types of carries. rack walks, farmers walks bottoms up walks , etc. Being able to carry things, an assortment of things , is , as Dan John says, one of the essential strength patterns.Band curls blue x 15black x 10 x 3 setsBand Back presssingle red x 4 x 10 Love these and they are actually getting easier. especially the setup which involves a lot of external rotation mobility and strength in itself!LOTS of curl grip overhead front raises throughout the day, with and without the stick. Love these. Need these. My shoulders thank you :)datsit.Sisu/The Stones Stand Guard.

Thursday WOD StrengthEMOTM for 7 min.Power Clean/1 Front Squat/1 back Squat Record weight 3 roundsAMRAP Pull-ups 15 thrusters (95/65 Masters 85/55)400m runRest 3 min Record number Pull-ups/active work time  

Many of you emailed me last night regarding the Overtraining CD and it was not an advertisement, just a reminder that even in the internet age information is not always easily available. What is exciting is Håkan Andersson is having his annual seminar on training, and it should be a good one. I am going to be especially interested to see how much Pfaff or Tellez influence has when Takanori shares his information. Mladen, who is making a name for himself in the data driven world of sports will be sharing his understanding on periodization and his experiences in the US. I am interested to see what PJ Vazel is going to share, since his interviews and contemporary approaches is clearly making an impact on the Kinetics Manual after I read a few pages. The seminar should be filmed and more information will be available later. If you are interested in the seminar and wish to meet up in Finland or Sweden please contact me via private message. A directors cut roundtable will likely be recorded with questions on drug free training. Takanori Suyibiashi JPN- Japanese sprint training. Roland Lööv SWE- Reflections regarding his work with junior elite sprinters and hurdlers. Mladen Jovanovi? RS – Do you think that periodization is confusing? Mladen will try do straighten out the questions marks! Aki Salo UK – Optimizing the 4x100m relay. Experiences from two Olympic cycles with the British relay team. Pierre Jean Vazel FRA – Sprint training a from a historic perspective, current trends and the future.

If I told you that you could have the body you’ve always wanted (Fit, mobile, athletic, strong) by simply moving like a child, would you believe me? Some of you reading this would believe me. What if I told you that you could lose weight and pick up your metabolism by simply moving like a child? Would you believe that, too? I can hear your thoughts now: “Sure, anyone could lose weight if they bounced off the walls all day long like children do. They are so full of energy” Yeah, that might be true, but I’m not talking about moving like a child in that respect. I am talking about simply getting on the floor each day and learning how to move again: learning to roll and crawl - things like that. Hopefully you already know how these simple childlike movements can help you move better, feel better and restore your body back to its Original Strength. However, these simple childlike movements can also help you digest better, handle stress better, and pick up your metabolism too. Think about it. If rolling and rocking improve your reflexive strength and movement vocabulary, if they improve the efficiency of your brain, they can also improve the efficiency of your metabolism. If you improve one facet of your body, you can improve the whole. Do you think kids have so much energy and are able to “bounce off the walls” because they are kids? OR, do you think it is possible that they have so much energy because they spend time moving, and keeping things “right.” Kids can eat almost anything they want (kids that move - we have a whole other discussion here for a later time!) and stay fit, healthy and active. Why? Because they move. They move like they were designed to move. They crawl, roll, skip, run, laugh, play. What would happen to your body if you did those things? What would happen to your stress levels? Your stress hormones? Would you be more relaxed? Would you have more energy and less inflammation if your adrenals weren’t always in fight or flight mode? Would you digest food better? Would you suffer from acid reflux in indigestion? Would your metabolism pick up and burn “red-hot”? Would you be able to bounce off the walls? We dismiss a lot of things kids do by saying things like: “I used to be like that when I was a kid” , “kids have so much energy” , “when you get older, the body just slows down and things wear out.” Do you know what you should do with thoughts like those? THROW THEM AWAY! If you buy into thoughts like that, you will live out thoughts like that. You were made to move well, sleep well, eat well, feel well. Anything less than that is living below your design. If this is you, get some gumption and go after what is yours. Stand up, get down on the floor, learn how to move again and regain your body, your mind, and your life. Do not simply chalk things up to childish ways. Look at things through a different lens. You can completely change your life through the lens of a child. Can you believe that?