Sometimes we feel as though we exercise rigorously and eat right, but we’re still not reaching our goals. If you’re coming to class regularly and completing all your workouts with maximum effort, then exercise is probably isn’t the reason you’re not seeing results. It’s honestly probably your diet. Whether it’s not eating enough, over eating or just eating the wrong things, you’re diet is probably the culprit. One way to find out for sure is to maintain a nutrition journal. Why are nutrition journals useful? A nutrition journal will help you and your coaches locate problems and create a plan […]
We’re always mentioning plate etiquette, so here is the long of short of it. Use 5lb plates modestly. Only use these when a 10lb increment is only possible by using 5s. Why? These plates are not bumpers or olympic plates, they are not resilient and they are in short supply. Example: You have 65lb on the bar and your next set is at 75lb. Take the 10s off and put on 15s. Now if you deadlifted 135lb and your next set is at 145lb, go ahead and slap some 5s on either side. Replace small plates with larger ones. As […]
We caught our Coaches and asked them to share it all. Continue reading to learn what’s inside Coach Griffin’s gym bag. Hopefully you’ll find some inspiration for what to bring to your next CrossFit class. Shaker Bottle: Griffin always has a shaker bottle on hand for pre-workout and aminos. Cough Drops: Working out in cold weather can sometimes be difficult and uncomfortable, so Griffin likes to use cough drops to soothe his throat. Gum: Throughout the day Griffin is always talking to clients and potential clients, so he likes to make sure his breath is fresh. Headphones: Anyone who knows […]
We caught our Coaches and asked them to share it all. Continue reading to learn what’s inside Coach Rayna’s gym bag. Hopefully you’ll find some inspiration for what to bring to your next CrossFit class. Weightlifting shoes: “I love my Inov-8 weightlifting shoes. Besides the fact that they really benefit my performance during heavy lifts, they are Pink!” CrossFit Shoes (not pictured): “I keep a pair of Nike Metcons in my bag specifically for WODing. These are great for running, jumping, lifting and anything else the WOD throws at me.” Hair Ties: “Hair in the way or down on hot […]
CrossFit Aesthetics – CrossFit View Public Whiteboard The Long Mile (Time) 4 Rounds For Time: -10 Burpees -100m Sprint -10 Air Squats -100m Sprint -10 Push-ups -100m Sprint -10 Situps -100m SprintNotes -We’ve done a slight variation of this wod in class involving farmers carries. This time its all you! -Keep in mind that the 100m is a SPRINT, not a jog! Measuring is always an estimate but make sure you go all out. -Prior to beginning, pay close attention to your calfs and lower back–foam roll, stretch, massage etc. -20min Time Cap
CrossFit Aesthetics – CrossFit View Public Whiteboard Metcon (Time) 5 Rounds for Time: -20 V-Ups/Tuck Ups -20s Plank Hold (elbows) -20ft Bear Crawl -20 Pushups -20s Plank Hold (push-up position)Notes: -If you have a bar or a heavy object you can press–substitute the pushups for any variation of an Overhead Press -This will be taxing on your core/midline. Rest 1 minute between rounds if necessary. -Post your results!
CrossFit Aesthetics – CrossFit View Public Whiteboard Warm-up Tabata Abs -Situps -Toe Touches *Notes* -There are various timer apps you can use to setup a tabata clock–GymNext for example -alternate through the 2 movements with 20s of work followed by 10s of rest for a total of 4 minutes Metcon (Time) As Fast as Possible: -100 Jump Ropes/quick jumps -90 Jumping Jacks -800m/half mile Run -70 Air Squats -60 Lunges -50 Sit-ups -400m/run around the block -30 Mountain Climbers -20 Pushups -10 Burpees NO TIME CAP–GET IT DONE! (scoring should work today 🙂-If you don’t have a jump rope just […]