Tagged as: pullup

Goat Training

In CrossFit, your “goat” is the thing you’re really bad at. It’s not uncommon to see “beat your goat” written on the board – it just means work on the thing you suck at.

In an effort to make these movements suck a little bit less, we are going to be practicing on an individual basis our own personal goats. What doesn’t kill you makes you stronger…so I hear!

Below is a list of most common goats!

goat

Friday’s Workout (April  19, 2013)

For 10 sets each:

Every Odd Minute- 10 Pullups &/OR Chinups

Every Even Minute- 10 Ring Dips

REST

Work On Your Goat for 10 minutes

Saturday’s Workout (April 20, 2013)

Every Minute on the Minute for 10 Minutes:

  • 10 Push Press, 95#/65# (from rack)
  • 10 push up


Cash Out:  800m Sprint

No Mirrors

Aren’t you glad you don’t work out in a commercial gym. To one side you have the meat heads at the dumbell racks. And to the other the ladies all on the treadmill burning their calories away.

I was asked the other day why we didn’t have any mirrors in our gym. At first I was taken back by the comment, it was obvious…to me. After a brief pause it came to me, I used the analogy of riding a bicycle. Never has someone asked to learn how to ride a bike in front of a mirror. You learned by getting on a bike until you eventually didn’t fall. No mirrors, no fancy equipment, just practice, after practice, after practice. Maybe some training wheels at first but not for long.  When I said that the client said, “that makes sense I never thought about that.”

I was comforted to know that that client would never have a need to use a mirror to train. Good human movement takes time to learn. The subtle nuance of a perfect Air Squat takes years to learn. The kipping pullup even longer. What I love about CF the most is that their is never a point of arrival.

We can always get faster, We can always get stronger, We can always do better. Thank God we don’t mirrors for that!

Paleo Diet

Monday’s Workout (April 15th, 2013)

“Linda”
10-9-8-7-6-5-4-3-2-1

  • Deadlift 1 1/2 BW
  • Bench @ BW
  • Clean @ 3/4 BW

NOT FOR TIME

  • Cashout Situps

Tuesday’s Workout (April 16th, 2013)

Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up

Did you know cooking sprays kill ants?

I was talking to a good friend the other day and noticed shes cooked with a cooking spray. I mentioned in passing that cooking with those types of sprays caused cancer. Funny enough a couple days letter I received text that she no longer cooks with those sprays.

Why not cook with the spray? They are cheap and easy to use…they advertise even healthier benefits than regular sprays with even longer shelf lives of traditional oils? BUT are they really good for you???

Here are some interesting facts about cooking sprays that just might change your mind:

1) Nonstick cooking spray is highly explosive

2) Nonstick cooking spray is used as a drug

3) Nonstick cooking spray can be used as a household cleaner

4) You can use nonstick cooking spray as ant poison

5) Nonstick cooking spray is not calorie free or fat free, despite what its label says

READ MORE HERE

Next week well touch on healthy alternatives….

Spray

Friday’s Workout

Strength: Deadlift 3 rep Heavy (alternating grip)

Conditioning:
10 minutes of work-

  • 7 KB Swing
  • 7 Pullups

Saturday’s Workout

CrossFit Open Workout 13.4

7 minutes AMRAP:

  • 3 Clean and Jerks (135/95)
  • 3 Toes to Bar (TTB)
  • 6.6 C&J
  • 9.9 TTB

If you complete 9, go on to 12, etc.

VIDEO HERE