Wednesday, 03.10.10: Stretching and Flexibility

Gaining flexibility is primarily about discipline. It requires neither great pain nor specialized knowledge of particular tricks. The primary key to gaining flexibility is simply to stretch often. If you do not stretch, or do so only sporadically, your gains in flexibility will be limited. To improve your flexibility, you should stretch at least once a day, and, if possible, multiple times per day. Short, repeated exposure to stretching is more productive than a single intense or long bout of stretching. For example, it is far better to stretch ten minutes per day, every day, than to stretch 70 minutes once a week. Stretching is also a long-term commitment and must be continued indefinitely to maintain and/or increase flexibility.

Flexibility is not something that automatically comes with strength training. On the contrary, strength training without stretching can lead to dramatic reduction in flexibility. In many cases, when taken to the extreme, such a lack of flexibility will result in loss of "normal" function, not to mention loss of high-performance function so important to athletes.

Making significant increases in flexibility will bring marked improvement in performance . By Roger Harrell

- What kind of comittment have you made to increasing your flexibility ? Do you value stretching at the end of a workout just as much as the workout ? If not ...you are doing yourself a huge disservice.

Training of the Day

"Annie"

50-40-30-20-10

Double Unders

Sit - Ups

* Sit ups can be anchored.

Tuesday, 03.09.10: BUSTED !!

- Coach Jarrod was secretely photographed devouring a cookie cake , could this be the catalyst for his abnormal strength?

Training of the Day

AMRAP 20 minutes

5 - Burpees

5 - OHS 95/65

5 - K2E's

* Athletes must complete a 400m sprint at the 5 , 10 and 15 minute marks.

Monday, 03.08.10: Buddy Lee

Attempting double unders only when they come up in TODS won't be enough to get you to jump rope like Buddy Lee. Practicing 5 to 10 mins before class can do wonders. Here are a few tips..

1) keep your elbows in close to your body, that is, don't let your hands stray too far away from your torso.

2) try keeping your hands slightly in front of your hips instead of on either side of them (upper arms will be parallel to your torso).

3) its all in the wrists, turn them over faster instead of jumping higher. 4) practice practice practice. +1 for working on DU's as part of warmup.

Training of the Day

Three Rounds

50 - Double Unders

21 - KB Swings

12 - Pull Ups

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Congrats to Erika who received her Crossfit Level 1 certification this past weekend!!!

Friday, 03.05.10: Snatch it Up

- How can we tell that this athlete is in the process of pulling himself under the bar and no longer accelerating himself upward?

Training of the Day

Skill Work : Pressing Snatch Balance , Heaving Snatch Balance , Snatch Balance

Snatch

1-1-1-1-1-1-1

*Do not be in a rush trying to get through your sets , the snatch is a highly skilled movement that requires laser focus. Approach each rep with focus and concentration.

Reminder: Meet at YMCA at 11am Sunday if you plan on running the 3.2 mi with us at town lake. Whoever finishes first is buying lunch.

Thursday, 03.04.10: Intensity

Training of the Day

30 - Burpees

400m Run

Waiter Walk 400m 45# 25#