- We will be making changed to the schedule in the next couple of weeks. Keep your eyes peeled!
- Nutrition Challenge startsThursday, January 11th! All the info is RIGHT HERE
- For any of the Nutrition videos here they are. VIDEO 1. VIDEO 2.
- Measurements and pictures (front, left side, back) need to be done this week!
- Once you’ve paid you’ll get your trays for the Nutrition Challenge!
Here’s a little write up from the mind of Ben Bergeron. I whole heartily agree with this statement. People do need to practice more. But yet everyone is so eager to “RX” or add more volume or keep adding weight instead of moving better. The read below is a great way to think about CrossFit. And might just be a good idea with the open coming up. If there is something you need to work on, make it practice. Don’t just put it into a workout and think that that is practice. Slow it down and learn to move better!
From Ben Bergeron:
Rowing is one of the most brutalized movements in CrossFit. When it comes to rowing, most people are either training or competing, but never get around to actually practicing.
Most don’t know the difference between practice, training and competition.
A lot of people think that they’re training, but they’re actually competing. Here’s how to tell: During your workout, are you trying to beat your PR? After a training session, are you concerned with the scores of other athletes? If you answered yes to either one, you’re competing.
It takes time and patience to improve technique on the erg (or any other high-skill movement). Many athletes try, but find they can’t row as fast, or can’t get as much power. It feels weird, uncomfortable. So they go back to doing what they always do. But here’s the deal: legitimate practice requires that you detach yourself from the results. It requires that you focus on actually getting better, without worrying about the outcome.
Yes, this means that you have take a step back from your training. Of course you can do what you’re currently capable of; if you want to get better, you have to take a step backwards, slow things down, and hammer the fundamentals.
It’s the same approach Katrin Davidsdottir used to improve her muscle-ups after she won the 2015 CrossFit Games. Instead of continually pushing her limits through threshold or volume training, both of which are exciting, she went back to the basics. She spent the first three months rebuilding her kip, which she would practice by doing kip swings in sets of 10. No pulling, no getting up on the rings, no dip out—just swinging with her arms straight, over and over. After three months of that, she added in the next piece of the movement: pulling up onto the rings. She did that for another month. She continued like that, in monthly increments, doing just one perfect muscle-up a day for 30 days. Then she increased it to two, then three. She took big breaks in between sets, and never did muscle-ups in a workout. When she did eventually add them back into workouts, she limited herself to one at a time—no cycling reps. Each one had to be perfect. If they weren’t what she wanted them to look like, she stopped the workouts and got them back to where she wanted them to be.
This is what true practice looks like. If it sounds foreign, it’s because it is an uncommon sight in a CrossFit gym, and is rarer still at the elite level. And yet, it is the bedrock of every other professional sport—in the NFL, NBA, MLB, MLS, and NHL, practice and drills are non-negotiable parts of preparation.
Practice deserves a bigger place in competitive CrossFit, and there are big payoffs waiting for athletes who are willing to find one for it.
A. “15 Going On 30”
15/12 Calorie bike
15 Power snatch 75/55
B. Gymnastic strength
*every break 10 situps or GHD sit ups