Categorized as: CF Naples

Compete To Better Yourself

Competing against others in the CrossFit realm is very unique. Everyone comes from different backrounds, has different body types, and excels at different movements/workouts. Competing against others in good fun pushes both you and the next closest person to reach a higher level of fitness. Never should you beat yourself up over not performing as well as others, nor should you ever boast of finishing ahead of others – That right there takes out the fun of competing. Remind yourself you’re doing this for your fitness and happiness. 

Here’s some tips in regards to competing against others:

  • Pick a person in class that is just slightly more fit than you are.
  • Do your best to keep up with that person during the workout -but never try to cut corners – good technique is paramount.
  • After the workout make an effort to cheer and congratulate your classmates for working their butt off. You’re in it for a good time!

What is equally rewarding as competing with your classmates is competing against yourself! Now you may be confused about this term but I’ll help you to start competing against yourself. Competing against yourself is simple. Tell yourself you’re going to get X amount of rounds or reps. Tell yourself you’re going to finish in a certain amount of time. Tell yourself before you start that you’re going to go unbroken on that set of burpees. Competing with yourself must start before you even start the workout as you must place expectations on yourself. One strategy would be to set the bar somewhat low if you’re just starting to do this. In the beginning it might be, “my goal today is to finish this workout”. As you progress and know capacities better, that goal mi ght transform into, “my goal today is to finish 3 minutes before the time cap.” 

16 Simple Stretches for Tight Shoulders

You probably don’t notice it right away. It might creep up after you’ve been sitting at your desk for hours, chipping away at your daily to-dos. Or perhaps it’s because you always carry your backpack on your right side or take calls by squeezing your phone between your shoulder and ear.

Whatever the reason, sooner or later it hits you: Your shoulders are scrunched, your neck hurts, and your muscles feel tight.

“The neck and upper back area hold a lot of tension,” says Karena Wu, a physical therapist and owner of ActiveCare Physical Therapyin New York. “The amount of time spent with forward head and shoulder posturing increases the stress on the soft tissue and joints in the area.”

 In other words, sitting at a computer all day with our head and neck in the same position leaves us with tight, stiff, and sore shoulders. And our sedentary jobs aren’t the only issue. Stress can add to the problem: When people experience high levels of it, the rib cage can drop slightly, causing the shoulders and upper back to round forward into a slouch. Read More…

CrossFit and Handstands

I’ve been hand balancing for several years now, but I actually got my start in hand balancing from CrossFit.

Yup, I was an avid CrossFitter for several years and used to teach parkour classes out of a CrossFit gym in Colorado Springs.  I got my first muscle up while CrossFitting, hit a Fran PR of 5:55, and got my first freestanding handstand.  It was nothing special, but I was proud of it at the time.

Back when I first started learning handstands, it was mostly because of how much it was discussed in CrossFit circles.  HSPU (Handstand Pushups, for those who live under a rock) felt relatively common, and I wanted to get better at my WODs…so I started focusing on hand standing against the wall.  As my HSPU got better and better, I wanted to move away from the wall, so I started taking the necessary steps to do that.

Unfortunately, it took me over 12 months of training and research to get away from the wall and start performing freestanding handstands.  That’s is a big difference from the 4-8 weeks that most people experience when they work with me now.

The key for me was to actually look outside of CrossFit for advice, and I found a lot of great advice on hand balancing when I started branding out from CrossFit into parkour.

Since then, I have trained hundreds of people to get their first handstand, and thousands have started the 28 day handstand challenge.  A lot of people who sign up for the challenge mention that they are signing up specifically to get better at handstands for CrossFit.

This article will help you get better at Freestanding Handstands or Handstands for CrossFit. Read More…

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