Dry Sack Comparison 15L Dry Sack Perfect pertaining to Doing water activities & Wind-surfing

five added benefits of employing training gloves regarding strength training

http://www.dietsquickweightloss.net/5-benefits-of-using-exercise-gloves-for-weightlifting/

Can My partner and i Melt off More Calories With Trekking? Find out The Entire Truth

http://www.weightlossbesttips.org/hiking-for-weight-loss/

Excessive fat lowering hack

https://www.pinterest.com/pin/324681454365429351/

10/26/2015

CrossFit Mayhem – CrossFit

Metcon (Time)

For Time:

30-25-20-15-10

Cal. Row

Hang Squat Cleans (95/65)

The post 10/26/2015 appeared first on CrossFit Mayhem.

10/21/2015

Back Squat (6×2 @(80%) (Even Min))

Bench Press (6×2 @80% (Odd Min))

Strength:
Even min complete 1 set of Back Squats, Odd min Complete 1 set of Bench Press. Continue Alternating sets on the min for 12 mins.

Metcon (AMRAP – Reps)

4 Rounds
1:00 Max GHD’s
1:00 Box Jumps (24/20)
1:00 Max KB Swings (53/35)
1:00 Rest
Scored by total reps

The post 10/21/2015 appeared first on CrossFit Mayhem.

no more muffin top the workout pertaining to young ladies to be able to shed excess fat

https://www.pinterest.com/pin/324681454365467543/

10/07/2015

Front Squat (3×10 (Every 3 mins))

3 sets of 10 reps:
1st set @60%
2nd set @65%
3rd set @70%

Metcon (AMRAP – Reps)

For Time:
10 min AMRAP
200 Double Unders
30 Power Cleans (225/155)
Max Cal. Row

The post 10/07/2015 appeared first on CrossFit Mayhem.

09/29/2015

Back Squat (1 Rep Max (10mins))

Work up to a Heavy Single in 5 working sets. 1-1-1-1-1

Metcon (Time)

3 Rounds
30 Hang Cleans (95/65)
30 Front Squats (95/65)
30 Push Press (95/65)

The post 09/29/2015 appeared first on CrossFit Mayhem.

Locking It Down: Part 2

Proponents of regulation fail to recognize the barriers to linking personal training to health care and third-party insurance payments.

As detailed in “Locking It Down,” the benefits of legislated licensing for personal training are minimal at best for both the public and personal trainers.

So why would personal trainers want their occupation to become a licensed profession? Many don’t, and many more haven’t even considered the issue.

The stark reality is personal trainers are not driving the boat. If licensure comes to fruition, it’s more likely that credit—or blame—will be assigned to an organization unrelated to personal training. These organizations are not interested in helping personal trainers succeed; they are interested in regulating personal trainers for financial gain related to licensing or training prior to licensing.

The primary example of this craven quest for legislated income is the United States Registry of Exercise Professionals (USREPS, established by the Coalition for the Registry of Exercise Professionals), whose business model requires you to pay for registration to be on its list of personal trainers. To be eligible for the list, you must complete training and certification through a program accredited by the National Commission for Certifying Agencies. Of course, USREPS member organizations—most notably the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA)—provide that training and certification.

Should such organizations gain oversight of personal training through legislation, the result would be regulation by a government-appointed body that does not represent the vast majority of personal trainers. These organizations are also unfamiliar with the day-to-day realities of working in the fitness industry—clinical exercise and strength and conditioning for sports are not personal training.

Is there a dedicated body of personal trainers that can effectively argue against licensure? To date only CrossFit Inc. has stood up to represent personal trainers. CrossFit aggressively defends the rights of its trainers and coaches to practice, but its work also indirectly helps personal trainers with any credential by ensuring they are not misrepresented and regulated by organizations that have no right to do so.

September 2, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

When the clock hits 21:00, perform…

Three rounds for time of:
8 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs
10 Push Press (115/75 lbs)
12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)

C.
Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest 20-30 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 20-30 seconds
Banded Hamstring Curls x 45 seconds
Rest 20-30 seconds

The Myth of Adrenal Fatigue

Did you overwork your adrenal glands or are you getting worked by mythology and marketing?

Sticking to a physical exercise routine is tiring, but the soreness and fatigue from a good workout can easily be alleviated with a full meal and plenty of rest, so you’re raring to go by the time your next workout rolls around.

That’s the theory, at least.

When real life gets in the way, recovery can suffer. Sometimes, fatigue persists for so long between workouts that it doesn’t even seem to be caused by the gym.

If you’ve ever visited a supplement store in an effort to alleviate the symptoms of fatigue, you might have been told you’re suffering from adrenal fatigue. This is a common error. In short, adrenal fatigue doesn’t actually exist.

“Adrenal fatigue” is a marketing buzz term designed to sell products. Though the supposed symptoms of adrenal fatigue—including brain fog, difficulty paying attention and lethargy—are real, adrenal fatigue itself is not a condition recognized by the medical field. If the symptoms are severe enough to interfere in day-to-day life, they could be referred to as the effects of chronic fatigue syndrome but are otherwise simply referred to as “general fatigue.”

If adrenal fatigue doesn’t exist, why do we know and talk about it?

August 4, 2015 – Competition

Workout of the Day
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

B.
Six sets of:
Halting Clean Deadlift + Clean Pull + 2 Power Cleans @ 65-80% of 1-RM Clean
Rest as needed

Build over the course of the six sets from the low to the high end of the prescribed range. Stay focused on maintaining good and consistent mechanics on the first and second pulls in each movement.

C.
Every minute, on the minute, for 10 minutes:
Split Jerk x 1 rep @ 70-80%
(hold for 3 seconds in receiving position and ensure perfect footwork)

D.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75% of today’s heavy single

Optional Additional Conditioning Session
Five sets of:
Row 1000 meters @ 5km PR Pace
Rest 60 seconds

Sunday 150802

10 rounds for time of:
Swim 100 yards
Rest 1 minute

Post time to comments.

Tina DeGraff at CrossFit 718.

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"Partner Pull-up Drill" at the CrossFit Gymnastics Trainer Course - [video]

07/14/2015

CrossFit Mayhem – CrossFit

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

Metcon (Time)

” Amanda ”

For Time:

9-7-5

Squat Snatch (135/95)

Muscle Ups

Top of 10 mins Start

Metcon (Time)

For Time:

7-5-3

Squat Snatch (185/115)

Muscle Ups

Top of 20 mins Start

Metcon (Time)

For Time:

5-3-1

Squat Snatch (225/155)

Muscle Ups

The post 07/14/2015 appeared first on CrossFit Mayhem.

CrossFit Cronulla: Where Fun Rules

Nick Evans and Matt Healey like to have fun.

That fun includes lifting in Speedos, handstand-walking across the street and dancing—lots of dancing.

The two coach at CrossFit Cronulla in Cronulla, Australia, a beachside suburb in southern Sydney.

The affiliate started in 2011 in Evans’ mother’s garage. Within a few months, it was growing so rapidly Healy and Evans asked their parents to co-sign a loan to obtain a larger space about five minutes from the ocean.

“We were just two young fellas giggling, signing the (paperwork),” Healey says. “But it’s all worked out pretty good. We’ve just tried our best, and we’re passionate about it and enthusiastic. From that, the business has grown.”

Their goal is to make sure people get fit while also having fun.

“You can still train as hard as you like and have a little bit of fun, as well,” Healey says. “At the end of the day, you’ve got to be having fun if you want to do well.”

CrossFit Cronulla member Casey Boonstra appreciates her coaches’ philosophy.

“It creates a good vibe,” she says. “It makes everyone not take it so seriously and be able to interact with each other.”

Member Matthew Lycakis agrees.

“They’re good entertainment,” he laughs. “They definitely make the classes more enjoyable.”

“We do feel like this isn’t a job,” Evans says. “We get to do exactly what we love.”

Video by Michael McCoy.

6min 38sec

Additional reading: “Rediscovering Fitness” by Chris Borbas, published Aug. 9, 2012.

July 9, 2015 – Fitness

Workout of the Day
A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

B.
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

Thursday 150709

5 rounds for time of:
Run 800 meters
30 GHD sit-ups
30 hip extensions

Post time to comments.

Michael Pekar, 78 years old, at CrossFit Fury.

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"Analyzing the Handstand Position" - CrossFit Journal [article]

July 8, 2015 – Competition

Workout of the Day
A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean

Build over the course of the ten sets.

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
85% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Use the same weight as last week, and aim to beat last week’s score.

C.
Three sets of:
Snatch-Grip Romanian Deadlift x 6 reps @ 31X1
Rest as needed
Front Foot Elevated Split Squats x 8 reps each @ 2011
(elevate the foot 3-4″)
Rest as needed

D.
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg)
10 Box Jumps (30″/24″)

Rest 2 minutes, and then…

For time:
Row 500 Meters
50 Burpees Over the Erg

Start Your Own Sleep Lab

Start Your Own Sleep Lab
Written by Michele Vieux

Those who know me also know that I take my sleep very seriously. I strive to get eight to ten hours of sleep each night and have set up my bedroom to make sure it is as quality as it can be (i.e. blackout curtains, no electronics an hour before bed, a fan to block the noise in the alley, etc.). But I had no scientific way of knowing how restful my sleep actually was.

Until now.

I started using the Sleep Cycle App (available for both iPhone and Android). Now, instead of just guessing as to the quality of my sleep, I have a record and cool graph to show my sleep cycles throughout the night. You can see that on Wednesday night, I hit deep sleep in five different cycles!

When you set the alarm at night, the app prompts you to enter sleep notes from the standard list and your custom notes. I encourage you to create your own custom fields and keep track of things that both hinder and improve your sleep quality, such as eating out, drinking alcohol, drinking caffeine in the afternoon, eating a late meal, napping during the day, meditating, exercise intensity, etc.

What’s really cool about this app is that you can use the alarm clock feature to wake you up in your lightest state of sleep so that you don’t feel groggy. For instance, on the day pictured above, I set the alarm for 7:00 a.m. with a one-hour range, which means that the app would wake me up at my lightest stage of sleep between 6:00 a.m. to 7:00 a.m. As you can see, my alarm went off at 6:54 a.m., which is when I was peaking in light (REM) sleep.

Upon waking, you are prompted by the app to rate your mood with a choice of three faces – happy, neutral or unhappy – and to also take your pulse. All of this data is captured in your nightly report and saved in the app for further review. You also have the ability to share the graph and information via email, Facebook, Dropbox and Air Drop and it communicates with other health-related apps on your phone.

So how can you get started with your own sleep lab? Simply download the app for $1.99 or the bundle – which contains the Sleep Cycle App, Heart Rate App, and the newest of the family and one I can’t wait to try, Power Nap – for $3.99. Then just follow the simple instructions on how to place it and you’re set for tonight!

Locking It Down

Lon Kilgore examines the potential negative effects of licensing on the fitness industry—and those it serves.

Licensure for personal trainers has recently created a tremendous amount of banter, politicking and press.

In March 2014, Washington, D.C., became the first area to require licensure of personal trainers, although the law has not been enforced due to very confusing details and a subsequent review process. In May 2015, the Department of Health’s Physical Therapy Board—the governing body, according to the Omnibus Health Regulation Amendment Act—was still reviewing the act and its details.

Interestingly, President Barack Obama earmarked US$15 million in his 2016 budget for states to identify “areas where occupational licensing requirements create an unnecessary barrier to labor market entry or labor mobility.”

If the president is actively attempting to reduce frivolous employment regulation, why do people believe a license to work in certain occupations is needed? And what will happen if states actually begin to require such licensure?

Chicken Prosciutto Involtini

I’m a self-proclaimed thigh girl, but if a properly cooked chicken breast gets dolled up with a bunch of umami, I’m willing to go both ways. My two main complaints with chicken breast are that it can taste bland and is easily overcooked—but after a bunch of tinkering in the kitchen, I came up with a Whole30-friendly recipe that tackles both of these issues: Chicken Prosciutto Involtini.

By slathering the flattened breasts with an Italian-inspired seasoned mayonnaise, I amped up the flavors of the chicken breasts and kept ’em juicy. 

Then, I wrapped each stuffed breast in a cozy prosciutto blanket before popping them in a hot oven. 

When the meaty packages finished cooking, I plated them atop marinara sauce for my hungry family. Try this recipe, and serve it alongside some zoodles, roasted vegetables, or your favorite mash!

Wednesday 150708

Rest Day

Ian Jones at Get A Grip CrossFit.

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"Locking It Down" - CrossFit Journal [article]

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"Sugary drinks linked to 180,000 deaths a year, study says," The Washington Post.

Proper Hand Placement for Floor Exercises

Proper Hand Placement for Floor Exercises
Written by Bryce Smith

I work with athletes every day on push-ups, bear crawls, wall climbs, handstand push-ups, and handstand holds. Every day I see athletes with their fingers together. When your hands are in contact with the floor, the main goal should be to provide a wider base of support to enhance stability upstream, ultimately creating better, safer, and more efficient movement.

Finger spacing and weight distribution play a major role in force production and balance. Your fingers should be spread apart as if you were playing the piano. Another analogy is having your fingers spread as if you were playing that game with a knife and someone is trying to stab between each finger.

Example of great hand and finger spacing for floor exercises

When playing that second game, you want to spread your fingers pretty wide so the likelihood of the knife hitting one of your fingers is less. This creates a wider base and provides a little more stability. Think about your fingers like the toes on your feet. Healthy feet have toes that are spread apart, providing greater balance and sensitivity. When you stand on your feet the pressure is spread across the toes, ball of the foot, and heel.

Example of incorrect finger spacing for floor exercises

During handstand exercises, many athletes place all of the pressure on to the palm of their hand when the pressure should really be placed on the tips of the fingers just underneath the first knuckles of the hands, and on the heel of the palms. The larger knuckles should be raised and not touching the ground. An analogy could be gripping a ball. Thinking about trying to grip the floor will enhance your proprioception; which is where you are in space, and will assist with weight distribution and balance. When you drift too far forward and you feel like you are about to topple over, try pressing in to your finger pads which will push you back into balance.

Example of great hand and finger spacing for handstand push-ups

This is the concept most people have trouble with because of the discomfort and lack of practice using the fingers like toes. If your weight drifts back making you feel like you are about to land back on your feet where you started, try pushing into the heel of your hand which will allow you to find balance. In due time, after learning to shift your weight between the fingertips and heel of the palm, you will find your balance point. To simplify this concept by doing it on your feet first, then on your hands with your heels on a wall, then on your hands with a spotter, and lastly work on your freestanding handstand.

Building a strong foundation is the key to being successful in anything in life. You wouldn’t build a house on a rocky or unstable surface, and as many athletes experience; it is very challenging to be a good mover if we have issues with our feet or ankles. If we are able to optimize the positioning of our hands during handstand variations, we can then set ourselves up to be successful in the rest of the handstand and attack other potential problem areas like the shoulders and hips. If you have a strong foundation, you can build and rebuild anything, but with a weak foundation, you cannot build anything that will last.

07/06/2015

CrossFit Mayhem – CrossFit

Crossover Symmetry (No Measure)

” Activation “

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Toes to Bar

Shoulder to Overhead (115/75)

Crossover Symmetry (No Measure)

” Recovery “

The post 07/06/2015 appeared first on CrossFit Mayhem.

Five Steps to Increase Emotional Maturity

Five Steps to Increase Emotional Maturity
Written by Invictus Intern Faith Clay

There is no substitute for experienced coaching with an accurate and broad knowledge base. I dare say this is a generally accepted concept. Perhaps less well understood and discussed (but no less important) is the concept of emotional maturity.

“What? Emotional Maturity? Maybe I’m reading the wrong blog,” you may be thinking.

Actually, the sports world has been recognizing more and more the importance of knowing oneself, one’s limitations, strengths, weaknesses, and being able to manage your attention and focus. Getting into the zone, pushing yourself to your limits, and knowing when to back off are all part of emotional intelligence or maturity (EI or EM).

There are 18 competencies identified as making up emotional intelligence with some being more essential in sports and fitness than others [1]. An athlete’s most important emotional/mental faculty is that of self-awareness—knowing one’s emotional state, providing accurate self-assessment, possessing self-confidence, and managing one’s own emotions and focus.

For coaches, the list expands to recognizing the emotional state of others and building relationships of trust and influence. This is exceptionally important for coaches of athletes who may be lacking emotional intelligence.

Not convinced? Researchers in India have investigated various types of competitive athletes from handball players to combative sports such as boxing, Judo, and wrestling [2]. They found that the level of emotional maturity was not significantly different based on the type of sport the athlete played; however, “International level players demonstrated significantly higher levels of emotional maturity as compared to the other two performance groups” (national and state level competitors) [2,3].

With all that CrossFit has done and continues to do for the world of fitness, it is essential that we as participants and proponents check ourselves with regard to our own emotional intelligence. Bo Hanson, four-time Olympian and coach, reassures us that emotional intelligence is a skill that can be learned. By developing this maturity, self-awareness, and self-management, we can better understand ourselves – when we need to back off or seek coaching to avoid an injury and when we are ready to push ourselves to the limits for maximum gains. In this regard, perhaps emotional maturity is the prescription to “Forging Elite Fitness.”

Here are five steps that have helped me improve my emotional maturity in my personal life as well at the gym:

1. Check your ego at the door
   When I enter the gym, I leave my competitive pride at the door. I go to the whiteboard in a humble mindset of determination. I remind myself of what my limits are, how I should scale the workout (or ask the coach if I’m not certain), and take note of which movements I need to improve.

2. Be in the moment
   When the coach starts explaining the movements and standards for the workout, I try to actively listen and be present; that means not talking with others while the coach is explaining what needs to be done. The coach’s tips may help me lift more, move faster, or avoid injury.

3. Increase self-discipline
   There are times when I have no desire to leave the comfort of my house to go to the gym. I may try to find some excuse that will not help me improve. Self-discipline is a sign of maturity and can be improved by consistently doing things we know we should but may not want to do at the moment.

4. Develop personal responsibility
   This goes hand in hand with self-discipline. The coaches want me to improve, to be safe, and to enjoy my workouts. However, similar to getting myself into the gym, ultimately these are my responsibilities. I have a personal responsibility to bring a good attitude and take responsibility for my own development. I should be learning from my mistakes rather than placing blame.

5. Be a victor
   We need to work on our weaknesses to be stronger physically and emotionally.  Feeding the mind positive thoughts will help us push through hardships.  Consistently and correctly completing workouts builds confidence and experience that will ultimately enable us to attain our personal fitness goals.

Here are a few resources that describe the characteristics of emotional maturity and provide suggestions how to attain a higher EI/EM in daily life and in sports.

This site lists the many attributes associated with emotionally mature and immature people:
http://www.personal-development.com/chuck/emotional-maturity.htm

This site breaks down different aspects linked to emotional intelligence as it applies to sports performance:
http://www.athleteassessments.com/emotional-intelligence-in-sports/

References

1. Hanson B. Emotional intelligence in sports for elite athletes. Athlete Assessments. April 2015.

2. Rathee NK, Salh MS. An investigation of emotional maturity among international, national and state level players. The Sport Collection. 2011: 2(4): 73-82.

3. Singh Bal B, Singh D. An analysis of the components of emotional maturity and adjustment in combat sport athletes. Am J Appl Psychol. 2015: 4(1): 13-20. Doi: 10.11648/j.ajap.20150401.13

Saturday 150704

Rest Day

"We brought a 45-lb. KB so we could do some swings to go along with the rucking."
- Austin Cronnelly, Wasatch Mountains, Utah

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"Virtuosity 9: Heroes" - CrossFit Journal [article]

Improve Your Ankle Mobility

Improve Your Ankle Mobility
Written by Cat Blatner

To achieve the perfect squat, we must first be able to achieve proper range of motion in our ankles.

The foundation of most of our movement is in our feet, so if your chest is dumping forward drastically when you air squat, take a closer look at your ankle flexibility. How well are you able to achieve flexion? If the answer is that you have a 90 degree angle happening at your ankles, then you may need to spend more time on mobility in that area. Here are a few tools you can use to help you achieve mobile ankles and improve your squat position.

First start by rolling the surrounding areas. Tight calves and fascia can really restrict the ankle joint. Start by breaking up the tissue in that area by rolling the bottom of your heel and the meat of your calves. You want to have direct pressure on these areas so the best mobility tools are going to be a lacrosse ball or a barbell. Sit on your butt, cross one leg over the other and start by placing your calf on a lacrosse ball. Apply pressure to the ball as you roll it up, down, forward and back over the muscles of your calves. After spending about 2 minutes on this area, switch legs and do the same thing to your other leg.

With a similar strategy, do the same thing on the heel of your foot. Stand with one foot firmly planted on the ground and the other on top of a lacrosse ball. Apply pressure and move your foot all about. If you feel extra tight at any point, sit and breath holding pressure over that spot.

After rolling, the next step would be to stretch the ankles into a flexed position. An easy option would be putting your toes up on a wall or some vertical surface with your heel on the floor. Shift your hips forward to force the ankle into a flexed position.

If you are able, sit at the bottom of a squat. Keep both heels planted on the ground as you shift your weight from side to side forcing the ankle into deeper dorsiflexion as seen below.

If you are not comfortable in the bottom of a squat, try lunging your weight forward to accomplish the same goal of creating good flexion in the ankle.

A third thing you can do is floss the ankle with a band. Attach the band to a low post and sling it through the ankle. Pull your foot forward until you feel tension pulling the band into the ankle. Floss the joint by bending and extending it multiple times.

To make this stretch more passive, find a slam ball or kb and set it on the knee of the ankle you are flossing. This will force the ankle into a more aggressive stretch.

Practice these mobility exercises daily for best results. As long as you stay persistent and committed, you will reap the benefits of great ankle mobility and feel way more comfortable at the bottom of your squat!

Throw a Paleo Summer Shindig!

Are you unsure of what to make for a summer get-together? Never fear: I’ve got tons of ideas for your own Paleo-friendly party!

Here are my favorite recipes for summer party fare:

July 2, 2015 – Fitness

Workout of the Day
A.
Five sets of:
Russian Kettlebell Swings x 20 reps
(make these heavy!)
Rest 45 seconds
L-Seated Dumbbell Press x 10 reps @ 2111
Rest 45 seconds
Hollow Rock or Hollow Hold x 30-45 seconds
Rest 45 seconds

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Dumbbell Push Press x 10 reps
Box Jump Overs x 20 reps
Run 400 Meters

07/01/2015

CrossFit Mayhem – CrossFit

Metcon (Time)

1000m Row

-rest :45 secs-

8x250m

-30 rest between sets-

1000m Row

Skills

5 rds

1 min Overhead Bar Hold (45/35)

1 min Rest

The post 07/01/2015 appeared first on CrossFit Mayhem.

Friday 150703

PK

5 rounds for time of:
225-lb. back squats, 10 reps
275-lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes

Post time to comments.

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

06/29/2015

CrossFit Mayhem – CrossFit

Back Squat (10×3 @70% (Every Minute))

Metcon (AMRAP – Reps)

” Tabata This ”

8rds each

Tabata Row (Cal.)

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

* Record Lowest Score from the 8 Tabata Rounds of each Exercise and add up for Total Score *

The post 06/29/2015 appeared first on CrossFit Mayhem.

June 29, 2015 – Competition

Workout of the Day
A.
Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes

Build over the course of the five sets.

B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed

C.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday

D.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows

OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400

Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.

Opening a Community

Aptos, California, is located just south of Santa Cruz, where the first CrossFit gym was opened by CrossFit Inc. Founder and CEO Greg Glassman. A quiet beach community, Aptos was once one of just a few towns on the coastline of Santa Cruz County that wasn’t home to a CrossFit affiliate. That changed in January when Level 1 Seminar Staff member and longtime CrossFit athlete Zac Pine made his dream come true and opened CrossFit Aptos.

Prior to finding a location, Pine began to build the base of a community through beach and park workouts. Once he found a location, Pine and his friends and family spent countless hours getting the space ready for opening day. There were challenges along the way, Pine says, such as dealing with an old building with no studs in the wall. But hard work pays off, and the reward is an outstanding and growing community.

“That community feeling is there right from the get-go,” says member Chris Caris.

Member Colette Matthews agrees.

“(CrossFit Aptos) is definitely a place to come to and meet friends. … It’s definitely a big community,” she says.

The name “Aptos” is Ohlone, meaning “the people.” Quite fittingly, the people are what make CrossFit Aptos a community.

Video by Dave Leys.

13min 19sec

Additional reading: Virtuosity 7: One Spirit by Robin Blackburn, published April 26, 2015.

Podcast Episode 10: Essential Cooking Tools

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Episode 10: Essential Cooking Tools

Stocking up your kitchen for the very first time? Or just sick and tired of your cruddy old culinary tools, like that sad-looking plastic spatula with the melted front edge? Well, it’s time to level up! 

Having the right cooking implements on hand can mean the difference between having dinner ready in a flash and being frustrated and defeated in the kitchen. In this episode we tell you all about our favorite culinary essentials. And don’t you worry your pretty little head—we won’t recommend anything crazy-expensive or any one-trick ponies that’ll clutter your countertop. We won’t even suggest any items that need to be plugged into an electrical socket. So listen in, and I’ll let you know which kitchen tools this luddite can’t live without!

Show Notes & Links for Episode 10:

What We Ate:

After returning home from our Maui vacation, one of the first things on my to-do list was to stock up our fridge and pantry. I started by heading over to Belcampo Meat Company—our local butcher shop—to stock up on meat. 

My order included short ribs, a big pork butt, pastured eggs, and lots of ground beef. Although well-raised meat can be expensive, I try to stick to stuff that costs less than ten bucks a pound. Cheap cuts and ground beef definitely help to stretch our food budget. And after splurging on a lot of restaurant meals while on vacation, we definitely scaled back this week.  

Because I was just getting back into the groove of things, I cooked a lot of garbage stir fries this week with the ground beef from Belcampo. In fact, for four days in a row, I made garbage stir fry for our garbage-loving family. Yes, I know that the name of the dish sounds grody and terrible, but the kids can attest that it’s trash-tastically delicious. Besides, isn’t it always better to under-promise with a yucky name, and then over-deliver with a yummy dinner?

• My favorite local butcher shop is Belcampo Meat Co.

• There are tons of different ways to make a garbage stir fry, and here’s a version my family loves to eat.

• Check out Podcast Episode 5: Desperation Dinners to see what I keep stocked in my pantry so I can make meals  in a flash.

Main Course:

For years, I was a kitchen gadget hoarder. If you have our cookbook or read my old Paleo Eats posts, you probably know that I often use a number of appliances and tools to get dinner ready, including an Instant Pot, a slow cooker, a food processor, a super-charged Vitamix blender, a stick blender, and even our trusty countertop toaster oven.  Sometimes, I use all of those things to prep a single meal.

The Zen Master: Coach Nick Hawkes

The Zen Master: Coach Nick Hawkes
Interview by Invictus Member Ilya Signayevsky

For those of you who do not know or have never seen Coach Nick Hawkes, you may recognize him as the morning and noon trainer with tattoos and the occasional beard and beanie. While Nick’s exterior appearance may be intimidating for those of you who are new to Invictus, rest assured he is an easily approachable, knowledgeable, and friendly trainer who loves helping any member at the gym.

For both long time and new members who do not know Nick, I have attempted to demystify the man, the myth, and the legend with a few interesting tidbits of information. While the story of a man of Nick Hawkes’s caliber cannot easily be told within the confines of a thirty minute interview, I hope these facts will lead the reader to better get to know their trainer.

Nick received his first tattoo at the age of 17. You may notice that his most recent tattoo was of an octopus on his calf. The story behind the ink begins at Ocean Beach’s Dog Beach. One day Nick was walking his dog when he came upon a large group of people standing around the shores. The crowd was staring at a large octopus stranded on the beach. Being the good hearted saintly individual which Nick is, he took it upon himself to save this creature. Nick used his keen intellect to quickly gather a large pile of kelp so as to avoid the octopus’ sharp beak. The octopus glanced directly into Nick’s eyes with a sign of gratitude and respect and quickly climbed aboard the makeshift kelp vessel. Nick, being an experienced CrossFitter, utilized a reverse sled pull method to drag the octopus into the water. No medal and no ‘thank you’s were necessary as this was just an ordinary occurrence in the interesting life of Nick.

Nick grew up in the suburbs of Salt Lake City Utah and ended up in San Diego after joining the Navy at the age of 25. While in the Navy, he was a helicopter gunner, and assisted inserting and extracting troops during his tour in Iraq. While in the Navy, Nick discovered CrossFit. He believes that CrossFit is the best modality towards general physical preparedness. CrossFit will give you the physical and mental resilience necessary to succeed in daily life, because through CrossFit, you learn to push through obstacles which naturally carry over into your daily life.

Nick competed in the 2nd CrossFit Games in 2008. He also owned his own CrossFit Gym in Jacksonville, Florida. From 2010 through 2013, Nick ran this gym, taking a team to Regionals twice, one time as a member of the team. He personally wrote the programming for the gym and also followed CJ’s training program. His Jacksonville gym had the same family and community style vibe as Invictus, only on a smaller scale. The heat eventually drove Nick away from Florida and back to San Diego.

Before beginning CrossFit, Nick was practicing Jujitsu. To this day Jujitsu is still a regular practice for Nick, with the ultimate goal of one day achieving a black belt – don’t mess with Nick.

At the age of 20, Nick became a Father and is currently the proud parent of his 16 year old son. While there is currently no Mrs. Hawkes, he is accepting applications.

Nick strives to keep balance in his life with a regular meditation practice and by going into nature. Whether it’s a day at the beach or hiking through a national park, Nick believes living a balanced life is important for overall happiness. Nature is a major part of Nick’s life because it helps him to connect internally and to reach a place of calmness. His favorite places to venture to are the Florida Keys for fishing and snorkeling, Zion National Park, Strawberry Point Overlook, Lake Powel, and Snow Bird for snowboarding.

Nick has had a daily meditation practice for the past year which he believes everyone can benefit from. He meditates in order to clear his head and to set a purpose for each day. He focuses on his breathing for a few minutes every morning and has experienced that with meditation he is able to deal with whatever life throws at him in a more gentle and calm manner.

In sum, if you need marital advice, meditation advice, camping and/or hiking related tips, or want to know how to build to a heavier clean and jerk, Nick’s your trainer to ask!

June 27, 2015 – Performance and Fitness

Workout of the Day
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)

*Both athletes perform the run at the same time.

June 27, 2015 – Competition

Workout of the Day
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups
12 Alternating Pistols

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs)
8/6 Strict Handstand Push-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs)
10 Burpees Over the Barbell
50 Double-Unders

Rest exactly 4 minutes, and then. . .

D.
Complete as many rounds and reps as possible in 6 minutes of:
4 Thrusters (135/95 lbs)
8 Ring Dips

True Warriors

In one of America’s safest communities, an affiliate owner and his wife found themselves in a desperate fight for their lives. Andréa Maria Cecil reports.

There was no reason to lock the door.

In North Bend, Washington, no one locks the door.

“We haven’t had keys in 10 years,” Tennyson Jacobson said of her childhood home across from a farm at the base of Mount Si.

A picturesque place, North Bend is quintessentially Washington. It sits in the foothills of the Cascade Range roughly 30 miles east of Seattle.

“It’s a pretty quiet community,” said Det. Christina Bartlett of the King County Sheriff’s Department Major Crimes Unit.

In all of 2012, the city of 6,200 people reported one criminal homicide and zero residential robberies, according to the sheriff’s office.

So when a 6-foot, 220-lb. man approached the French doors of Jacobson’s parents’ house in May 2013, her first thought was to greet the visitor at the home’s entrance.

It was the last time she would leave a door unlocked.

Friday 150626

Rest Day

Tommy Do at Bat City CrossFit.

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"Perish the Thought" - CrossFit Journal [article]

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"Change the Tune"

June 25, 2015 – Fitness

Workout of the Day
A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
12 Strict Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

June 25, 2015 – Performance

Workout of the Day
A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

How To Make Bone Broth

How To Make Bone Broth
Written by Amy Tran

Bone broth. So simple, so delicious, and so easy to make.

Not only is it beneficial for good gut health, digestion, inflammation, and healthy joints, this nice warm elixir can also really assist you to relax and wind down from your long day.

There’s nothing complicated about making your own bone broth. All it requires is a pot (stock pot, crock pot, or pressure cooker), a few ingredients, and a healthy dose of patience (which never hurt anyone).

Here’s how I made mine using a pressure cooker.

• 1 white onion, peeled and halved

• 1 leek cleaned and cut in half crosswise

• 2 carrots, cut in half

• 3 celery stalks, cut in half

• 4-5 sprigs of thyme

• 2 fresh or dry bay leaves

• 2 tablespoons whole peppercorns

• 2.5 pounds of assorted bones (I used beef soup bones and beef knuckles)

• 2 teaspoons apple cider vinegar

• 2 tablespoons Red Boat Fish Sauce

Place all the bones into the pressure cooker…

Drop in the veggies, thyme, bay leaf, and peppercorns…

 Fill the pot with water (make sure not to fill no more that ⅔ of the way full)…

Add the apple cider vinegar…

Add the fish sauce, and don’t be scared! I LOVE Red Boat fish sauce…

Place the lid back on and lock it into place. Set the timer for 2 hours (120 minutes), and once the timer goes off, turn it off. Let the pressure cooker release naturally, (this may take 15-20 minutes) you will know that it’s ready to open when the pressure valve lowers and drops down.

After you carefully remove the lid, skim off any scum, strain the broth, and pour into your container of choice (mason jars work well) and let cool completely uncovered on the countertop.

Once fully cooled, cover and place in the fridge for 5-6 hours or overnight. The finished bone broth should have a gelatinous feel and be easily scoopable. Once chilled, scoop off the fat that solidifies at the top of the broth using a spoon.

Reheat the broth by bringing a couple of ladlefuls to a boil in a small pot on the stovetop, or alternatively scoop some into a mug and microwave for a minute or two. I like to put my hot bone broth into a coffee thermos and take it to-go! And just like that.. you have your very own homemade bone broth. Drink it up!

**Don’t have a pressure cooker? You can still make your own delicious bone broth! Simply place all the ingredients in a stockpot or crockpot. If doing it over a stockpot, simmer at a low heat for 14-24 hours (adding more liquid as needed), and if using a crockpot do the same but with the setting on low. Click here to watch my recent presentation on bone broth. Thanks for reading!