Today's Lesson Plan

Okay people time for some gymnastics skills. I don't usually specify a warm-up but I really want to do handstands and L-sits this week. So, I am making an exception. Coaches feel free to add a little something extra if you'd like.

Warm-up: Handstands and L-sits (reverse) tabata style. So, first do reverse tabata handstands, 10 seconds on, 20 seconds off for 8 rounds. Next it is reverse tabata L-sits.

Technique: Muscle-ups. Now I know many people are probably groaning, "Muscle-ups again?!" Yes again, but this time I found a couple of different progressions to try. For those of you still working on your first muscle-up try doing a muscle-up on the bar using a band (see first video). I know we have tried using bands on the rings before with somewhat limited success, but given the stability of the bar this appears to be a little bit easier. This will help you to get a feel for the transition from the pull-up to the dip at a speed approximating a kipping muscle-up. Now for those of you who can do multiple static muscle-ups (you know who you are), check out the second video, one-arm assisted muscle-ups! Just approach this one with a little caution.






Workout: Grace + Zoe = Groe

6 rounds for time
5 muscle-ups
5 clean and jerks (85 lbs/135 lbs)

-Kermit

Today's workout is long overdue. I cannot remember the last time we did a one rep max overhead squat. So without further ado

Technique: Review overhead squat technique.

Workout: One rep max overhead squat.

Just out of curiosity I queried "squat" on wikipedia.com to see what had been written. Of course there was the standard controversy regarding squat depth, but what I found most interesting was the number of variants.

* Back squat
* Front squat
* Overhead squat
* Zercher squat - the bar is held in the crooks of the arms, on the inside of the elbow.
* Hack squat - a barbell is held in the hands just behind the legs; invented by early 1900s professional wrestler Georg Hackenschmidt.
* Sissy squat - a dumbbell is held behind the legs while the heels are lifted off the ground and the torso remains flat while the lifter leans backwards
* Single leg squat. Also known as a "Pistol."
* Split squat
* Bulgarian squat
* Hindu squat - is done without weight where the heels are raised and body weight is placed on the toes; the knees track far past the toes.
* Jump squat
* Bodyweight squat
* Box squat
* Belt Squat

Now thanks to Andy I recognize most of these squat variations, but I am not at all familiar with the Hack squat, the Sissy squat or the Hindu squat. So, I decided to consult YouTube to see if I could find examples. Check it out

Hack squat


Sissy squat


Hindu squat


Hmmm, I am not certain as to whether all of these fall into the category of functional movement, but they certainly would be fun to try.

-Kermit

Today everyone will get the chance to practice their hand at one of the more uncommon lifting techniques (at least uncommon by CrossFit standards), the Split Clean!

Technique: Practice working on power cleans in preparation for the workout, but also try alternating in some split cleans. You may be surprised by how much you can lift using this technique.

Check out the following clips for some examples of the split clean.




Now onto the main event! Another classic Girl workout...

Elizabeth


21,15,9
Power Cleans (85 lbs/135 lbs)
Ring Dips

-Kermit

What a week it has been folks. Hope you all enjoyed it.

Akin to yesterday's post, if we are to consider all the stressors in our lives then certainly we cannot leave out love. Undeniably it can uplift you and make your life better... And let's just say sometimes it doesn't. haha

I thought I'd take the opportunity today to share with you a super interesting talk from ted.com. I figure it can be helpful to all of us if we can learn about love not "the hard way".



Interesting stuff. Love as an addiction?


Saturday's Workout:

Skill/Tech: 50 m Sprints x 6

2 minutes rest between

Workout: Snatch Play Day

Do some technique and drills then try some lifts. Go heavy if you want or stay mid weight.

No Leaderboard


Sunday's Workout: Nate

2 Muscle Ups
4 HSPU
8 Kettle Bell Swings (2/1.5 Pood)

Rounds in 20 Minutes (AMRAP)

I heard a lot of moaning about how soar people were from last Sunday's muscle up/back squat extravaganza. Though I keep the ball rolling.

Have a great weekend!!

Shep

Basically, it is a steroid hormone that is released by your body's adrenal glands. It has several functions that include glucose metabolism, regulation of blood pressure, immune function and inflammatory response.



Termed the "fight or flight" hormone, one of its tasks is to give you energy during times of stress by creating blood sugar from internal stores . It does this in several manners including metabolizing fat stores in the liver and accelerating the breakdown of proteins.

It is naturally high in your body in the morning after you have slept. As far as your body knows you have fasted and need food. Its also high after you exercise which is good because your body will burn off all the blood sugar the cortisol has helped create.

So what happens if your body is consistently perceiving stress? It constantly releases cortisol. Chronically elevated levels of cortisol have very detrimental effects to your health. These can include impaired cognitive function, decreased bone density, decrease in muscle tissue and lowered immunity.

It is also closely related to abdominal fat .The fat cells in your tummy have four times as many receptors for cortisol than other parts of your body.
Abdominal fat is more closely tied to heart attack and strokes than fat deposited elsewhere in the body.

These elevated levels of cortisol can also contribute to adrenal failure or "Addison's Disease" wherein your adrenal glands no longer function properly. Another way it shows up is accelerated aging.

So let's get a little more specific. What are some of the things we do that will unnaturally elevate our cortisol levels?

Well, turns out exercising too much is a culprit. Often we think we need to keep working out to keep getting stronger. Problem is we only get stronger when we rest. I can see when some people are training too much. They have big bags under their eyes, low energy, and poor performance.

Going too long without food is another reason for your body to perceive stress. Make sure you eat roughly every 3 hours to keep your blood sugar levels regulated.

Akin to this are aggressive swings in your blood sugar levels (ie. eating highly processed and sugary foods). This can cause the insulin dump reaction to drop your blood sugar too low and hence your body will perceive this as stress and want you to eat even after the cortisol has liberated energy stores in the body. What happens to all those extra calories? Stored as adipose tissue (fat) in the stomach.

I've seen some people work out hard and often and eat very healthy without making substantial gains in their health and fitness. Getting that stress under control would probably greatly help them achieve their health goals.

We could all use a little less stress in our lives. Be committed to do what it takes to reduce your stress levels. DO IT!!!

I know. Its a lot to take in. This is just scratching the surface. I am often amazed at how much information is at our fingertips. This internet thing is pretty cool.


Friday's Workout:

Warm Up: Agility Ladder

Workout: Box Jump/Push Up Ladder

1rst Minute - 1 Box Jump (24"/20"), 1 Push Up
2nd Minute - 2 Box Jump, 2 Push Up

And so on and so on…

How far can you go? Score it like AMRAP. Every rep counts.

Foot all the way on the box for the jumps. Chest must touch the deck for the push ups.

Enjoy!!

Shep