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12 Sep 2014

Double Unders

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Posture/Form:

- Butt Tight

- Belly Tight

- Legs are a pistol, SQUAZE your feet together!

- SOFT Jump on BALLS of feet. (POWER JUMP)

- Rope center of hand, thumb lightly around handle.

- Listen for the rope to whistle.

PHASE 1:

- Singles, practice feeling of rope.

- Timing of Jump. See ROPE eye level then JUMP. Count your reps, higher than 10x add speed, the more you achieve, the  faster you go, with a little hight of the jump. 

- If Defaults, DRILL: 2 ropes, 1 in each hand, this helps with practicing timing. Swing them like they are one rope.  Listen for the wisp, the sound and speed with the timing. 

-Proper jump, DO not bend knees, and DO NOT kick back. 

-Practice with 2 ropes for 2 min, then go back to 1 rope. 

- DRILL: 5x 1 min – MAX effort for singles – Moderate speed. 

08 Sep 2014

Video!?

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Hey Friends! 

First thing, PLEASE send me your video! :) Thor was first..WHO is second!?

Before classes, go through a quick flow of what we did starting class. DD, plank, Updawg, leg raise and then to a lunge. Do both legs a few times! The “Vinyasa” is important so trust me when I say practice. 

 

Class this week will be upper body. Of course your entire body will be in action but your breath, your mind and you ability of awareness. Can’t wait to give you guys some more loving! 

 

VIDEO’S!!!!!!!!!

 

 

 

 

01 Sep 2014

First Mobility Class

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Mobility is FINALLY here! Every Wed. @ 7:30pm is YOUR new Mobility class! Class will be an hour long, BUT if anyone wants to stay after class for a little while and continue working on some movements, that is fine with me! Just please let me know ahead of time, so I can plan on staying. 

Now, the first class, I will be communicating on the reasons in why I am bringing Mobility to CFB, and I want to know what everyone needs to pay attention to with your own body. In my experience of working with clients in mobility, hands on, assisting and cueing, I am used to working with different injuries, ages, and body types. So, trust me, YOU are in good hands! You will absolutely be doing mobility but you will be doing movements where I can read everyone’s bodies, being aware of limitations and alignments. Everyone will obviously be different, but I am sure there will be MANY of you having common difficulties or annoyances.   

Equipment: (IF it has a * it is required)

- Lacrosse Ball*

- Mat

- Strap*

- Blocks 

I hope everyone who said they will be coming, ACTUALLY comes! For those who decide to commit to Mobility, YOU are going to have a lot fun and be excited about what I have in store for you! We will talk about it more in class, but I will be having everyone who COMMITS to mobility, video tape yourself in performing a FULL Snatch or a lift you are able to perform. You will start off knowing where your body is tight, disconnected, and needs a little LOVE. A few months down the road, I will have you be doing this again. So you can SEE what I am talking about every time I speak of mobility and you will also SEE what has helped you, and will CONTINUE helping you reaching every goal you are working towards! 

I am BEYOND excited and full of joy to give you all the feeling of my passion, in the reasons why I do, what I do! Mark my words, you WILL thank me. You DO NOT have to say it, but I know you will feel thankful! 

Athletic Mobility Yoga:

 

I’m starting a class that will allow you to feel your body out a lot more than you did when you walked through the door at CFB. That might sound harsh but I mean it in a peaceful manner. Give it a chance, breathe and give your body some love.

 

Be present in every movement your body makes. Trust your breath to lead you toward depth, feeling open, and proper positioning through your entire body.

 

All of us can say that we are athletes, Crossfitters, Olympic lifters, and very fit individuals. We are all strong in our own ways and we all know the methodology of CrossFit, trial & error, input & output, measurable, repeatable, and observable. We truly understand the results of the methodology. “The Code”, Constantly Varied, Functional Movements, High Intensity. Lets not forget about Olympic lifting. The flexibility, the control, and the power/speed you need to perform a lift. Through every movement your body makes with these functional movements or Oly lifts that you are performing your technique will never be perfect but it can always get closer and closer. You are able to feel every inch of each move your body makes. Being able to have the mind-set to do that is to actually be able to control your mind in a calm sense. To have strength mentally and actually go through a functional movement at a slower pace, to hold, to breath, and to control every move you make.

 

With all of that said, ask yourself this, how does you body feel? We ALL work pretty damn hard on our bodies but do we ever actually give our bodies some love?

 

There is mobility at the beginning of class, there is some stretching going on and of course “rolling out” before and after every class. That is legit, seriously that is awesome but it is not enough. Think of what you do to your body weekly, literally, you work your ass off. For as often as you work out hard do you do anything to love your body? I don’t mean get a message every week; I mean what kind of exercises besides “rolling out” do you actually do?

 

You NEED to do more. You need to do more mobility than just before and after classes. Give me two months, once a week for my Mobility Yoga class and you will understand everything that I am saying.

 

GPP: General Physical Preparedness. Making YOU better at life. Hands down CrossFit will be a huge provider of that but so will Mobility Yoga.

 

10 General Physical Skills:

 

-       Cardio Vascular/ Cardio Respiratory Endurance

-       Stamina

-       Flexibility

-       Strength

-       Coordination

-       Balance

-       Agility

-       Accuracy

-       Speed

-       Power

 

As you read this list, in the back of your mind you ask, “strength or weakness?” Every single one of us asks, even if we have already read it a MILLION times. Keep working hard and do NOT give up on any weakness or injury. I promise you that in addition to the work you put your body through and the strength that you gain, you also need to exercise your MIND in a powerful way, without weights. Learning to work with this kind of power will help prevent injuries. You will understand what “balance” means and how you can gain a lot more power to what your strengths are and your weaknesses will NO longer be weak.

 

Mobility is very important. Dr. Kelley Starrett knows his stuff, that’s a no brainer. But, he is opening a lot of people’s eyes to see that Mobility Yoga is necessary. You should ALWAYS do Mobility before and after classes. Additionally you should do Mobility yoga once or twice a week.

 

 Classes will start on Sept 3rd. as of the time, I will post, write it on white board and print outs ALL over the gym :)

 

Martin Breu liked this post
10 Aug 2014

Get Moving!

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I hope all of you had a GREAT weekend :) 

Now, down to business!

So, all of you guys come into class early, roll out on a foam roller and do static stretching. But, here is my concern, you guys shouldn’t roll out, or do static stretching on rested/cold muscles. Do a little dynamic stretching before, and work with the PVC before you grab a band for mobility movements. If you are trying to stretch muscles, when you are not warm yet, you won’t get anything from it. Give them some love and loosen up! Then you will get a hell of a lot more, rolling out and doing static stretching. 

Lets look at the works outs this week..

Monday: Front Squat AND Fran…oh boy! 

Tuesday: Strict Dips, Strict TTB, and Clean + Jerk.

Wednesday: Burpees, Giddy up! Deadlifts, and Turkish get up!

Thursday: Row, Ring Rows, Push ups, and V-ups.

Friday: Rope Climb and GTOH. 

 

So, for Mobility this week guys, do DYNAMIC stretching before you roll out. PLEASE, do me a favor and try it! Now, you know what your doing for work this week, so get the PVC and do a warm up with the exercises you are doing. PRACTICE FORM. Grab a bar, and do some reps to wake your muscles up! For dips, TTB, Turkish get ups, ring rows, push ups…you know what I am going to say..do 5 reps, 4 reps or 3 reps of each. THEN break into the band, 4 way, rolling out on a foam roller or a lacrosse ball. Mark my words, you will be thankful if you actually try this. So, for the WOD you won’t just be ready to go…you will already be going! 

ONE more thing. Down Dawg, Upward Dawg…DONT forget them, ALWAYS DO THEM! 

 

Shannon Flahive liked this post
04 Aug 2014

Mobility

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Alright, my first question is, WHO does Mobility/Yoga!? Second question, if your answer is yes, how often!? Every Monday I will be putting up some movements that you should try to do DAILY each week. If you have any questions, do not hesitate to ask me.  

First, rolling out your muscles is very important but it should NOT be the only thing you do. Look at the work outs you have this week. Think of what your body needs, what you feel when you are doing a lift or how you feel the next few days. Choose from there what mobility movement you should do each day, BEFORE and AFTER class. 

If you were in class when I was doing Mobility to warm up, you’ve done these movements already. These movements will open your most important joints and warm up your muscles! After class you should take more time holding each pose for 45 sec to 1 min to help your muscles rest and to prevent them from becoming tight and sore. 

Movements:

Downdawg (hold)

Raise Right or Left, step forward to lunge.

Make your way into spider man. Play with that, hold a little longer where it is tight.

Repeat BOTH legs 4 time. After class do 2 on each side BUT after spiderman make your way into pigeon. Hold the pigeon as long as you can, put more body weight on the  tightness and stiffness you feel. 

 

Inchwarm to Updawg

Inchwarm to plank position

Lower down towards the floor, DONT lay on floor.

Press your chest up, the TOP of your head towards ceiling, LOOK FORWARD!

Hips will drop, THIGHS DO NOT TOUCH THE FLOOR!

Make your way back to a downdawg position, then perform another Inchwarm to Updawg.

Repeat 8 times, before times. 2-4 times after class but holding each position for a longer period of time!