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.