Sports Fitness

CrossFit Kids

MAX EFFORTShoulder Press 1 rep maxWOD5 rounds for time of: 6 push/split Jerks 135/959 Box jumps 30/24Post loads and times to comments....

Mid-Day Muscle Snatch: doubles with Monday Sn MTR – (>85%)  3-2-2 4×2 Snatch + Hang Snatch (Below the Knee): 3-4 singles with MTR 3-2- 3-4×1 Power Clean and Push Jerk: singles with MTR  3-2- 4×1 Power Clean (Press Grip / Curl Grip) and Push Press: singles with MTR 3-2- 4×1 Low Snatch Pulls: triples with Sn MTR + 20 kilos 4×3 High Clean Pulls (from rack): triples with CJ MTR + 20 kilos 4×3 Abdominals Hyperextension Stretching

Day 2 Bench: 8-10×5/60% BOR: 8-10×5/60% 2 Back Exercise 2 Chest Exercise 2 Tricep Exercise 2 Core Exercise

Right shoulder was wonky all weekend although the cupping did help. But it wasn't until I got a full overhead stretchout hanging on the chin bar in all three grip variations did it settle down. Doing it again this morning plus adding in this first rib mob from KStarput the icing on the cake and it felt better in the AM than it has in quite awhile.When the shoulder is not in the right place it 'aches'. Not a 'pain' per se, just a dull ache and messed up movement. This set the first rib and then taking the Supernova to the wrist flexors and getting the elbow to sit right made it all betta'.When you have tight muscles and loose joints shit moves around all the time and it's a pain getting the tensions right. Especially if you want to do something more than change the channel on the TV:)Press day today and while I thought originally about just doing 24 kg for LOTS of single I decided to try stacked presses again. last time I did them my forearms didn't like the grip and I haven't played with them in over a year. Today went wellStacked press1 10 kg 1 8kg ( 18 kg) x 5/52 20 kg x 3/3 ( 20 kg)1 10 kg 14 kg ( 24kg ) 2/22 14 kg x 1/1 PR!2 16kg x 1/1 L and R Miss! ack!1 14+ 1 16 kg x 1/1 ( 30 kg ) x miss1 14 kg + 1 16 kg( 30 kg) x 1/1 PR!!! 1 10 kg + 1 14 ( 24 kg ) x 5/5whew! glad I went back and tried again, even then I missed the second attempt on the right arm. But I knew it was technical miss and went right back to it. I can get the double 16's next for sure. Most of the miss was just lack of confidence and familiarity with the movement. I was just "feeling" it out, not really going for it.Still very happy with the day.Shoulder felt fine :)) so strange how fast things come and go these days.Two Kb swings2 16 kg x 10 x 8 setsthese felt great! so light now and the groove was fast and powerful.Belt squats40 kg x 25 x 4 setsthese were great and I was barely out of breath. Love these , they have been so consistent for me, and my knee.datsit.Sisu/

 "Your Legs are not giving out.  Your Head is giving up.  KEEP GOING!" Uknown    The girls do their best to illustrate HSPU progression or something like that.  Great Effort Little Ladies! Announcements: 1. There will be NO OPEN GYM this Sunday, May 26th 2. Monday, May 27th there will be one class at 10 am.  All other classes will be closed. 3. Saturday, June 1st 6:30 pm Tracey Sapp's Going Away Party @ Little York Tavern (patio)  4. Saturday, June 8th Gym will be close due to Central East Regionals. Tuesday Strength:  800m run for time.... rest 4 min.  400m run for time.... rest 2 min.  400m run for time... rest 2 min.  Sub Row of 1000m, 500m, 500m if the weather is an issue *Record all three times Skill / Agility: Off WOD  For Time: 50 Wall Balls (20m / 14w) 50 Pull Ups 500m Row 50 Dmbl Snatch (50m/30w) *20 min time cap *Alternate arms on the dmbl snatches *40-40-400m-40 , 30-30-300m-30 *Extra challenge C2B Pull Ups and Dmbl Snatch (55 and above for men/ 35 and above for women).  You must do both C2B and Heavier dmbl snatch. Cool Down 3x20 banded pull aparts or 3x20 banded push downs 

Find: 3 RM Seated Box Jump *Use a box that allows you to sit with the top of your legs at parallel then... Sprint 10 x 30 yards *45 second rest between sprints Post highest jumps and fastest sprints to comments.

BATTLE OF THE AGES - POWERED BY X-CEL SPORTS HOSTED AT PRACTICE CROSSFIT June 22nd It's competition time! Kid, Teens, Adults, Masters this sounds like a great time. Sign up now space VERY LIMITED Find out more   Tuesday WOD Notice: WOD different than Centerville CrossFit   OHS (Overhead Squat) Work up to a heavy 3 rep max 15 minutes + 2•3•4 rounds 10 deadlifts 8 dips 4 wall/box walks Auxilary: 6 HR Clapping push-ups (scale to ability) EMOTM 10 minutes  

Mental Game Boot Camp 2013 Greetings All! Registration is now open for the Mental Game Boot Camp. Athletes, performing artists, business professionals, students – EVERYONE – can learn to manage their mental game to enable them to perform at their very best – consistently. In this boot camp I will share with you the very same techniques I have successfully used with – golfers, triathletes, runners, race kart and motocross drivers, MMA fighters, tennis, baseball, basketball, soccer, and volley ball players, public speakers, performing artists, parents and students. Only you know if you are ready for the challenge. See what others have found out. Read all about the Mental Game Boot Camp 2013 here. For about the price of a pair of athletic shoes you can learn how to get back in control of your mental game. You will learn exactly what elite, Olympic and professional athletes do to perform at their best. They can do it – and so can you! Register Now: http://www.mindset4performance.com/bootcamp.html (Registrations will be limited.) The first session is June 11th. Have questions? Drop me a line. Filed under: Confidence, Excuses not to run, Goal Setting, Mental Game, Mental Game Boot Camp, Mental Toughness, Motivation, Running, Sports Psychology, The Running Life - Philosophy, Training Effectiveness, Youth Running

I was going to talk about Day 1 of the BSMPG conference but I frankly was not there the whole time and much better writers exist and I am burnt out of blogging I wanted to finish strong without compromise. Since every conference has VIP and pre pre conference work I simply ran out of juice before the conference began and Friday evening dinner was perhaps the most interesting. Everyone talks about how great the bar banter is or how power lunches are filled with secrets making the conference in the shadow of all of the conversation. If that was the case we would all skype and airports would be ghost towns. I will go over Saturday as I attended the entire day later. After years of wanting a serious injection of Sport Science into the BSMPG, Art Horne pulled off another blockbuster move and got Marco Cardinale. I would argue that the Genesis of my interest in Marco was the 2004 Regeneration in Sport CD that was filmed in Stockholm. That information included very progressive information at the time and if you were to survey the average coach in strength and conditioning who any of the names were you would get a glazed look. Yet still major teams and organizations are not using the best practices from the CD, and the USA is finally bringing such great speakers over thanks to Jason DeMayo and Art Horne. Nine years later we are starting to get calibrated with reality and BSMPG is leading the way. I predict a huge spike in small conferences in the future, all battling for the best line-ups and the best way to handle this is to know who can deliver. I contacted all my favorites over the last few weeks and had either NDA contracts or if they are friends a verbal yes to ensuring the best talent stays on the East Coast and in Spain. With a Malbec and unlimited steak, I sat down and discussed reality of what is going on with professional sports with a few people that are working with some starts in the NHL, MLB, NFL, and NBA. The most interesting talk I had in months included the basic fact nobody wants to talk about. Athletes are not training with their strength coach on the team. There, I said it. Anyone bring this up in conferences lately? The big boys have their own teams and network of medical professionals keeping them going. So let's talk about this. Who is working with who? That's a phone call and very off the record but a whole legion of guys are making their money working with one or more athletes and many pro athletes include their private coach in their contracts with teams. The NBA is a primary example of this. Since my main market of equipment sales is the underground private consultant wanting tools ahead of the public stuff, I wanted to share what they are doing that makes the Apollo look like Atari and how pro sports are not what people think it is. Technology and Services- One consultant has roughly a quarter million dollars of equipment and services to keep his athlete in the league. After hearing horror stories of college training, I had to validate it with some investigation. The origins of "freelance defectors" begins with college when an athlete is injured doing training that is risky without a clear purpose. Any exercise can be made dangerous if not coached properly, and after seeing a youtube montage it is clear that athletes are wising up early and understand that they are mortal. Let's be honest here, we know athletes want the latest and greatest stuff to ensure they have an edge, and equipment and tech is the easiest sell. One can get results with a rusty barbell but selling it's hard when everyone is using neurotopia and other services to get the last %. Unfortunately the first 99% is never done, but that is another story. Information- Experts are finding themselves needing to get the best and most impactful techniques and methods. The cream are supported by a network of researchers and professionals in specialties to get the most useful and effective approaches with regenerat