Categorized as: CF Naples

Snatch Balance

AKA Drop snatch (incorrectly)

 
The snatch balance is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat. It is one of three snatch balance exercises whose names are often confused with each other or used interchangeably.
 
 
Execution
 
Start standing with the barbell behind your neck with a snatch-width grip and your feet in the pulling position. Bend the knees smoothly, maintaining balance and an upright torso, then push with the legs against the floor to create some upward momentum on the bar. Pick up your feet and replace them flat on the floor in your squat stance as you push aggressively against the bar to move yourself down into an overhead squat position. Lock your elbows and secure the bar in the overhead position in as low of a squat as you can without being rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Making sure the bar is stable and secure overhead, stand again, keeping the bar overhead. The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.  
 
 
Notes
 
If you maintain the hook grip when you turn the snatch over, use the hook grip in the snatch balance. Read More…

How To Have Positive Attitude On A Negative Day

How’s your attitude this week? Do you have a positive one where people want to be around you and associate with you? Are you feeling like  a “Negative Nancy,” and for some reason, you always feel like you’re in a bad mood?

First, let’s address the big elephant in the room. Your attitude is a choice. The choice you make, no matter what the circumstances are, is yours and yours alone. But how do you maintain a positive attitude when things are terrible, when things are not going your way and you just feel awful?

Here are the tips and tricks that I’ve implemented in my own life. My wife tells me (sometimes annoyed) that I’m always in a good mood. I assure you, that’s not the case. I have my “shit” days – you know, those days where I can’t shake a feeling, or mindset. It’s like everytime I start to turn a corner, something whispers in the back of my head as a reminder to shift my focus back to what was originally pissing me off. What I’ve found by applying these following steps is that I can quickly course correct where my attitude is, versus where it should be.

First thing I do, I admit it. Outloud, for myself to hear. I admit when I’m having a bad attitude and openly acknowledge it. What separates this action from others is that I force myself to follow it up with something I am thankful for. For instance, “I’m very upset about this situation, but I am thankful that it’s a onetime deal and I don’t have to repeatedly deal with it.” Perhaps someone burned you, but the upside is that you were burned now instead of later when the consequences could have been far worse. Finding the one sliver of light in a bad situation can help things. Share what’s upsetting you. Get it out, so you can get it off your chest.

Two, set a timer. This creates a window that you’re going to allow yourself to be upset – and then be done with it. Author Hal Elrod of The Miracle Morning talks about his experiences with this. When he was in sales, everytime he would have bad conversation or lose out on an account, Hal would take out his phone and set a timer for 5 minutes. He could scream, curse, hit a punching bag, and do whatever he wanted for five minutes. Read More…

16 Foolproof Ways to Make a Workout Fly By

Wish those workouts didn’t seem to last forever? Research actually shows that people enjoy exercise more than they think they will. In fact, they enjoy it a whole lot more! There are about a billion mental and physical reasons to exercise regularly, so why not make the experience as enjoyable as possible? Here are 16 tactics designed to make any workout seem as quick and painless as possible.

Full Steam Ahead — Your Action Plan

1. Grab a buddy. Life is full of great solo activities, but exercise isn’t always one of them. Working out with a buddy isn’t just a fun way to squeeze in some face time; it provides extra accountability along anadded push to go that extra mile. Friends all booked up? Check out local running clubs, grassroots fitness groups (like the November Project), and local meetups (Greatist even hosts some too!).

2. Join a class. Group fitness has come a long way since we were Sweatin’ to the Oldies. There really is something for everyone, fromsurfing indoors to aerial arts. And as always, working alongside others helps make even tough workouts seem to go by more quickly.

3. Plan it out. There is no magic time frame required for a good workout (it’s about exercise quality, not quantity!). Waiting for the clock to tell you when a workout is done can make time seemingly stand still. Instead, plan an exercise routine before hitting the gym. Now the focus is set on the workout and not the clock. Read More…

5 Foam Rolling Mistakes To Avoid

By Christine Yu for Life by DailyBurn

These days, foam rollers are everywhere — the gym, your physical therapist’s office, your living room and even your suitcase. After all, foam rolling has emerged as the darling of the fitness world and the cure-all for many different aches.

Essentially, foam rolling is a form of self-myofascial release, or self-massage, that gets rid of adhesions in your muscles and connective tissue. These adhesions can “create points of weakness or susceptibility in the tissue,” according to Chris Howard, C.S.C.S. and LMT at Cressey Performance. “If the muscle isn’t contracting uniformly from end-to-end, it could lead to injury and pain.” Foam rolling also increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.

Sounds great, right? Yes, foam rolling offers tremendous potential to relieve pain and help you move better — if used the right way. If not, you risk irritating, and possibly injuring, your body further.

Here’s a breakdown of five common mistakes people often make when using the foam roller. Read More…

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…