WOD

Nothing is worse than looking at the workout and then looking at your hands deciding if tearing them up is worth it today. Well no longer will you have this problem. The Natural Grips have your hands covered.. literally!  As an alternative to wearing lifting gloves or tape that always just falls off, these grips are capable of keeping your hands tear free in workouts! They are made out of durable Zinc Oxide 100% cotton tape, which can be custom fit to your hands based on ring finger size. The result is a comfortable, breathable, streamlined grip that protects the hands when performing pull ups, toes to bar, kettle-bell swings and anything that causes your hands to tear.

These grips are hooked around your middle and ring finger that fits snug to your size and is held in place by tape around the wrists. They are comfortable and are able to stand up again Fran ! The great thing is that they have fun colors that you can choose from and they have a shelf life of 3-6 months depending on the usage they get.

I personally got a pair to see if they are worth the hype. I first discovered them on Shark Tank and even on there I had a little bit of skepticism. For me, protecting my hands is very important. Tearing or ripping not only makes THAT workout miserable but it makes the whole rest of the week a struggle until they can heal up. Sometimes if you tear bad enough that can be a weeks training that suffers and for me that’s not an option. I did get a few reviews from some other people in our Box that said they helped a lot which then I decided to go for it ! I had a great first experience with them doing the Helen WOD which had pull ups and kettlebell swings and they worked like a charm ! I would recommend this product to anyone looking for a good set of hand grips !

 

Be sure to clink the Rouge link on our website and check out The Natural Grips ! Your hands will thank you !

 

 

Reference
http://www.roguefitness.com/the-natural-grip

Fitness Heroics – CrossFit Epically Awesome

I regret nothing…

In’s

Yoga/Mobility is on your OWN today before class.

-Calves

-Glutes

-Pecs

Did you prepare your wills?

Skill/Strength

Double unders are NOT allowed.

I do have the emergency phone number memorized….

3 min. Int. Alt. Jump Rope (AMRAP – Reps)

3 rounds of

3 minutes of alternating foot single jumps

1 minute of rest

Warm-up

It is 411….

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WOD

wait no it is 711, duh.

7/23/2015 (Time)

5 Power Snatch

10 Jerks

5 Power Snatch

15 Overhead Squats

5 Power Snatch

20 Thrusters

5 Power Snatch

25 Pull-ups

Scaled: Any weight. Scale Pull-ups

RX: 135/95 on bar for all movements

RX+: 135/95 on bar and Chest-2-Bar Pull-ups

Out’s

Roll around on the ground cursing…then roll or stretch anything that’s sore, hurts, or is tight…Here is a clue, everything should be one of these things.

Forehead hurts, I got a roll for that.

Forearms hurt, I got a roll for that too.

EVERYBODY GETS TO ROLL!!! YAY!!!

Superhero Training

Q: Who is gonna go for the gold?

A: You’re gonna go for the gold?

Yoga/Mobility

-Shoulders

-Hamstrings

OLY/Power

Bent Over Row (3 Sets of 5 @ same weight…heavy)

Gymnastics

3 Sets of 30 reps of:

Laying down face first, maintaining superman position, and doing weighted pass throughs.

Q: How you might ask to do weighted?

A: Slide a 5lb or 2.5lb weight onto a pvc pipe. BAM! Mind Blown!

Metcon

7/23 SUPERHERO (AMRAP – Reps)

3 Rounds of 1 minute intervals

Deadlifts, 315/225

Weighted Sit-ups, 20/14

Weighted Pull-ups, 20/14

REST

Let’s face it, doing a met-con has many emotions that come along with it. First you look at the workout, you become excited and terrified in the same moment. Some workouts look “fun” on the board when others look intimidating and challenging. Sometimes those are the days that you are “sick” and don’t go to class! During a Met-con your mind goes through a lot of emotions. Some of us thrive off of competition and the 3,2,1 GO !! Others just workout for social or just to have fun !! All reasons are great but maybe you can identify yourself with one of these mental stages:

1.)The IDEALIST: I will DO this UNBROKEN !!! You are the one who sees a workout, watches a video to break it down and attends class ready to kill it !

2.) The OPTIMIST: Watch me WIN this ! You look around, find your “mental”opponent, hear 3,2,1, and BEAST MODE happens.

3.) The REALIST: WOW, this just feels heavy today. You have that reality check with yourself, realizing that maybe you are biting off more than you can chew with the weight you choose. You change your scheme of going unbroken and now just want to get through it.

4.) The POSITIVE thinker: “Life is Beautiful”, you try to make light of the situation that you are feeling like you might die but chose to think of eating brownies instead.

5.) The PESSIMIST: I just want to CRY! Yup we have all been there. You are in the middle of the workout and just break down. It happens.

6.) The PHILOSOPHER: I will separate me from the ego. You start to convince yourself that it’s just you vs. you. That little voice inside your head starts to repeat mantras to get you through the wod. You try to make peace with yourself that maybe choosing to go unbroken was a bad idea.

7.) The WOD VICTIM: I am officially dying. You hit that motivational wall. You see black, your lying on your back thinking you can’t move and do anything else. You now became a victim to that wod however you are not dying you are just exhausted.

8.) The RATIONALIST: You are not dying you are just fatigued. As you are lying there in  a victim state you realize your not dying and you might be capable of doing more. You slowly compose yourself and move again.

9.)The NEW HOPE: YES the final round is in sight. Your second wind kicked in and you feel confident that you can move forward and finish strong ! You use the motivation from within and now rise to the challenge.

10.) The SURVIVOR : You made it through. Now you reassess the current situation. You did not die however you felt like you would. You ask yourself WHY you would do this to yourself and then show up tomorrow for another beat down!

WOD DONE !!!

Now ask yourself where you fit in this ?? How does your mind work during a met-con and how can you start to change your mindset to become a better WOD master ? Find that inner beast mode and just go for it !

 

 

 

Resources
http://www.boxrox.com/10-mental-stages-of-a-crossfit-metcon-workout/

Fitness Heroics – CrossFit Epically Awesome

In’s

5 minutes of jump rope

Yoga/Mobility

-Pec Minor

-Lats

Warm-up

Burgener Clean and Jerk Warm Up (No Measure)

1. Front Squat

2. Down and Finish

3. Front Squat

4. Hang to Front Squat

5. Shin to Front Squat

6. Squat Clean and Press

7. Squat Clean and Push Press

8. Squat Clean and Jerk

Skill/Strength

100 deficit push-ups (Time)

100 Deficit Push-ups for time

Scaled: 10lb plates under hands or ring push-ups

RX: 25 lb plate under each hand

WOD

7/22/2015 (AMRAP – Rounds and Reps)

Death By EMOM (Every Minute On the Minute)

Hang Power Cleans (HPC)

Burpees

Scaled: any weight. Ker flops

RX: 135/95. Ker Flops

RX+: 145/105. Ker Flops

0 min – 1 min

NOTHING

1min – 2 min

1 HPC

1 Burpee

2 min – 3 min

2 HPC

2 Burpees

3 min – 4 min

3 HPC

4 Burpees

ETC. until failure or death occurs, either way.

Out’s

2 Minutes of sit-ups (AMRAP – Reps)

2 Minutes of Max Effort of Sit-ups.

Superhero Training

Why so serious?

Yoga/Mobility

Cause I’m fudging Batman.

-Quads

-Calves

OLY/Power

Bench Press (3 Sets of 3 Reps @ 85-90% 1 RM)

Gymnastics

30 Muscle-ups (Time)

30 Muscle-ups for time

Bar or RIngs. Note which you did.

Metcon

7/22 SUPERHERO (Time)

7 Rounds for time

11 Squat Snatch, 95/75

200 meter Row

11 Rings Dips

You hear it all the time, “stand up straight”. Even when you are sitting, standing, or working out, having poor mobility can inhibit your functioning.  Poor posture severely limits performance especially in overhead positions.

Spending an extended amount of time slouched over a computer with your head stuck forward will cause the muscles in the front of your shoulders to shorten, leading to a rounded upper back in time. This position will become very comfortable and it might turn into a default position, even if you’re training in proper position. Falling into this kyphotic position can lead to a ton of issues throughout the rest of your body.

Any time you start to feel yourself creeping forward into that slouched position, go spend a few minutes on a roller or hang from a pull-up bar. Even if you stand while working, it’s still easy to round forward like a question mark.Think of it like a challenge. The second you feel yourself fighting to hold things up right, go get on the roller. This habit will work wonders.

Check out this cool video on many different techniques that you can incorporate into your mobility section to get a more effective stretch and open up your mobility in your shoulders and back!

 

Reference:
http://daily.barbellshrugged.com/improve-overhead-mobility/

Fitness Heroics – CrossFit Epically Awesome

In’s

20 Strict Burpees

Yoga/Mobility

Couch Stretch

Warm-up

5 Min INT (No Measure)

1 Minute of Jumping Jacks

1 Minute of High Knees

1 Minute of Jump Squats

1 Minute of Burpees

1 Minute of Sit-ups

Skill/Strength

Back Squat (3 Sets of 3 @ 85-90% 1RM)

WOD

5/4/2015 (AMRAP – Rounds and Reps)

18 min AMRAP

7 Box Jumps

7 Toes-2-bar

7 Air Squats

Scaled:

any height

hanging leg raise

Air Squats

RX:

24/20 Box

Toes-2-bar

Air Squats

RX+:

30/24 box

Toes-2-bar

Pistols

Out’s

30 Goblet Lunges, 53/35

Superhero Training

Yoga/Mobility

Lacrosse Ball Roll

-Pec Minor (use and upright w/ ball)

-Scapula

OLY/Power

Behind The Neck Jerk (5 Sets of 5 Reps)

Gymnastics

1. Accumulate 3 minutes of holding a laying down Hollow position.

2. Accumulate 3 minutes of holding a laying down superman position.

Metcon

7/21 SUPERHERO (Time)

45 Cleans for time

145/105