Time for a refresher, folks! This is the CrossFit Pyramid of Fitness:
If you start at the top, this all makes pretty good sense, right? Sports are top – competing in a specific sport requires an incredible base of fitness. Weightlifting and throwing – if you’ve ever been frustrated by a squat snatch or missed a wall ball, you know that requires a ton of strength, coordination, power, etc – aka fitness. The next tier is gymnastics. Body control. The strength, coordination, and flexibility to move your body how you want. Metabolic conditioning is next. You have to be able to move without being out of breath to be fit, right? That’s pretty basic.
And then… Nutrition. Part of fitness? Duh. Now, is it possible to do all of those other things without thinking about nutrition? Of course it is. The same way it’s possible to build a 7,000 sq ft house on sand. It may be magnificent, but it likely won’t stand for very long.
So, if you’re looking to get the results you expect, take a look at your nutrition. What does that mean? It means that you have to write it down. Get yourself a little notebook and write it down. Everything. Every single thing you put in your body. “Can I just take pictures?” Absolutely not. Why? Because you will NEVER look at those pictures again. If you have a notebook that you have to physically open, you will see it all the time.
Ready to get in bikini/speedo mode? Let’s get that nutrition dialed in.
Another LONG back squat cycle has come to an end, which means… TIME TO MAX OUT!!!!
Here are a few tips to MAXIMIZE your max:
Good luck, gang!!!
Hope that you are all having a great Easter, enjoying the time with your families!
Well, the Open is just about over. Like all years, it exposed weaknesses and highlighted strengths. Yesterday, Alicia was telling me that next year she would have MUs and double unders. And I believe her! Use the Open to sharpen your tools and prepare for next year. Stay tuned for some high skill specific programming – coming soon!
One more week of the Open! The open always brings craziness, but it also motivates me to work on my weaknesses!! (Except wall balls. Kidding. I mean, mostly.) Take the positive things from the open, but don’t get caught up in weird standards or movements. Have fun, and use it to move forward.
Also, I love the open for things like this:
Well, the Open competition is heating up! That 18.2 was a real [expletive deleted]!! The real question is: Which Rx woman is going to walk away with the win at the end of the open? Carrie edged everyone out in 18.1, Marina took 18.2, and Nikki won 18.2a. At least that’s where it currently stands. Will there be retests? Will Alicia step up and take the podium? Who knows? And what happened to the men? While every women submitted a score for 18.1, only 4 of 10 men did so (actually, it’s 4/11 since I completely forgot to sign up *sad face*)! Come on guys, let’s step it up!
Good luck, athletes! Keep pushing hard, and remember to do your mobility so you stay healthy!
Well, the Open is underway! I hope you’re all happy with your performances. Just a reminder that if you plan on having a judge for the open workout, you should plan on judging someone else. Show up with plenty of time. Also, thanks to everyone who did the workout on Saturday for giving regular classes plenty of room. You all rock! Good luck next week!
Holy Moly! The Open starts THIS WEEK!!! I don’t know about you, but it totally snuck up on me. So, sign up now! Like last year, we will do the workouts on Friday nights. You are welcome to do the workouts at other times, but you are responsible for bringing your own judge. Good luck!