Blog Archive

Home
Mobility
08 Feb 2015

Snow snow go away!

By There are no tags 0 comments

Hi Everyone!

I hope everyone still had a great weekend, regardless of how much more snow we are getting! Lets chat about Mobility. Now, I have been seeing a lot more of you are really starting to look at movements differently, paying more attention to your bodies, and starting to understand what body awareness means. That makes me very happy! So, lets continue treating your bodies right! If you have any questions, or need to be assisted in certain movements, send me an email! I am giving you guys a little love for the love you guys give me! I am offering 4 sessions for the price of 3. Email me @ [email protected] 

Mobility Movement of the Week:

Anterior Shoulder:

Get a softball, or a ball that is around the same size, and its as hard as a softball. Lay on it, and smash on your pec muscles. Slowly roll around on the pecs, and also press softly around the bones. Move your arm horizontally, and press all of your body weight into the ball. Flex your hand, and release your hand during the movement. After rolling on pecs, and moving your hand around slowly for around 2 mins, now place you hand on your lower back. Wrap your arm around your lower back, and press the top of your hand into your back, while you are pressing more of the body weight into the ball. 

 

– Coach Jen 

06 Jan 2015

New year, NEW YOU!

By There are no tags 0 comments

Hello Friends!

I am excited to announce that I will be providing Weekend Workshops, starting this Feb! Date, time, and cost will be posted soon! A quick description: it will be 3 – 4 hours depending on the head count. We will be practicing techniques, forms, and balance/stability on many exercises, including Olympic lifting, Gymnastics, and endurance. We will be performing drills for the movement, as well as mobility poses for every exercise. You absolutely WILL be doing a couple WODs during this workshop, come on now, its Coach Jen…don’t forget there will always be a surprise, well maybe…… :)

Lets start this year off being MINDFUL, aware of your body, your mind, and soul.

This is not easy to do, but it can absolutely be DONE! Practice brings perfection, and the greatest part of Mobility isn’t just physical awareness. Connecting with you body in a positive way will give you time, and experience to enjoy life in a different light. So, start this year with an effort of forcing yourself to commit to Mobility.

Challenge yourself to plan your week and attend as many classes as possible, and go to every mobility workshop. What I want EVERYONE to do is be truly willing to do this challenge. Write down what you feel within your body and mind the first class that you take. Then a month later, write down how you feel, where you feel differences, and what you need to continue working on. IF you are doing the Whole Life Challenge, combine it with the Mobility. Write down what you feel at the start of the Whole Life Challenge, about food intake, works outs, and mobility.

IF you have ANY questions PLEASE email me: [email protected]

Obstacles and trials are not a reason to give up, but challenge to improve ourselves. Our pain is not an excuse to back out, but an inspiration to move on.

“If you persistently seek validation from others, you will inadvertently invalidate your own self-worth.” -Dodinsky

NEW YEAR, NEW YOU!

Love, Peace, Happiness –

Coach Jen

15 Dec 2014

Mind, Body & Soul

By There are no tags 0 comments

Hello Friends! 

First thing, there is NO MORE mobility class on Wed. night. There is only a class on Saturday mornings at 8am! If you would like to have more time to mobilize, get some friends together for some small mobility classes! They do not have to be a member at CFB. So, if you want to give you body some special love, email me, and we can make that happen! 

If you have been consistent with classes. you feel the change, and feelings through out your body. Staying consistent  is opening up your mind, body, and soul. You are starting to connect within, being aware of your body, and your surroundings. You are becoming PRESNT! 

To become present, to connect your mind, body and soul, you have to make an honest effort. We all have said it, and we all will continue saying this “we don’t have time.” If your mind is set on that, let me ask you..What does health mean to you? How does your body truly feel day to day? What hurts? Why does it hurt? Where is your mind, and where s your body? Where do you live? If you have the care for your body or courage to take a positive step forward, send me an email with the answers. I dare you :)

Saturdays class will be, PARTNER active mobility. During the week, write down everything that you feel, and everything that you are thinking about, during every class that you do!

 

There will be MOBILITY WORKSHOPS @ the new gym. Keep your eyes and ears open! 

01 Dec 2014

Mobility

By There are no tags 1 comments

Hey Ya’ll! 

Happy Monday!

Back to the grind, working hard, and giving your body some peaceful attention! That means MOBILITY, NOT “STRETCHING”! So, here is our direction this coming week, we are on for Wed. and Sat. YOU are going to pay attention to your entire body. I want everyone to shoot me an email, and let me know by Tuesday night, where you need to give your body some extra LOVE! The more I know the more you will seek happiness! 

 

“Our mind is our instrument. Learn to be its master and NOT its slave. It may be hard before it is easy but with an open mind, you will capture the feelings in knowing life is endless.” – J. 

Shannon Marshak liked this post
17 Nov 2014

Mindful

By There are no tags 0 comments

Being mindful, makes you powerful. In the sense, of connecting your mind to your body, to be mindful means to live in the present moment. Practicing mindfulness cultivates understanding, awareness, and  it restores the natural and empowering balance of the body, mind and spirit.

 

You are all becoming Mindful, starting to pay close attention within your body, what’s surrounding your body, and thinking to kinesthetic awareness that heightens your senses. You are learning ways to make yourself think of SMALL things that need to change , so you will become integrated, aligned, aware of  who you really are. 

 

Homework: 

I want everyone to practice being mindful. Everyday, I want you to take a minute or two, and feel through your body head to toe. I want you write it down what it is you feel, and have it on saturday!

There still is a Mobility Class on Wed. nights and Saturday mornings! 

 

Be there and be aware!! 

 

 

So I’m back to blogging regularly, and I want to address some things that have been both bothering me and causing me to reconsider my training. I’m hoping that you can learn from my experiences and not go down the same, winding road that I’ve taken. Let me start by saying that I’m beginning to realize that as I get older there are some things that need to change. And that’s precisely what this series is going to be about; things to consider as you age in regards to your fitness. 

 

This first post is relevant to EVERYONE who walks into a gym, not just the aging athlete. I’d like to re-address an issue that I see all too often that simply needs to change. Every single one of you are competitive to some degree. That’s part of what enticed you to try CrossFit. While competition is great, it’s not really the point of what we do here, or this post. But that internal motivation and drive is what makes us strive to be better than that other, less-fit/less-healthy version of ourselves. With that being said, I see a lot of potential and opportunity left at the door. Let me explain.

 

All too often athletes and beginners alike, roll in the door, sign-in (RIGHT?!), walk up to the whiteboard and wait for class to start. If they didn’t plan correctly, they might be about 3-4 minutes early. They then wander around until class starts picking up a jump rope for 1-2 minutes, play with a kettle-bell for a minute or two, or lay on a foam roller without much thought as to what they are doing. Some might even go for the good ol’ super front-rack or banded overhead distraction because they have been doing it for the past 2 years and they think that it constitutes pre-class mobility. Let me ask you a question: Do you have a plan for improving mobility so that you can finally get into a legitimate back squat or front-rack position? How about those Overhead Squats? Those are fun huh? For most people, achieving these take some dedicated mobility. Not just 3-4 minutes of “hoping” your mobility improves. 

 

Without a plan to improve mobility (let’s face it, almost everyone could stand to improve mobility in some way) you aren’t doing yourself justice. You are leaving potential and opportunity at the door. This is the biggest and greatest benefit you can afford yourself and your training. It is the most attributable factor to improved fitness and all those new PR’s you’ll be seeing. Get a mobility plan and aggressively attack your weaknesses and limiting ROM. 

 

This shouldn’t have to even be said, but as we age, appropriate warm-up/mobility can make or break your day in the gym. I am able to attribute “good days” in the gym to adequate/proper mobility and warmup, and “bad days” to times when I just don’t have the time to get in the necessary mobility. This wasn’t always the case though. I used to be able to walk into the gym and jump right into a working set of bench (because I abhorred back squat in the not too distant past). Was that the right move then even? Hell no! I would be in a much better place now if I had spent even a little bit of time on movement prep. I now try for at least a half hour of mobility/movement prep before even thinking about picking up a barbell. Anyway, I digress. Let’s get back on track.

 

YES, mobility is necessary. Vital. Imperative even. Every person has areas that are specific to them that need to be addressed, so I can’t say “Do this” or “Do that.” But I know of a couple of coaches that might be able to help you out on that front. Jen has a mobility class 2x/week now. You have options. Exercise those options people! Here’s what I can do for you though. I can promise, no matter your age, you NEED to work on mobility. Give mobility a chance guys. It’s not going to hurt (too bad). But PLEASE, PLEASE, PLEASE don’t be the guy/girl who walks in and jumps right into class. You can’t do that, and expect to have a good day in the gym. See what a legitimate mobility session pre-WOD can do for your training. It will open the doors to new PR’s all over. I promise. 

Shannon Marshak liked this post
10 Nov 2014

Class time

By There are no tags 0 comments

Hey Guys! 

 

SO…some exciting news! I will be offering a 8am class on Sats! Woo! BUT, here is the situation. I may be dropping Wed., and only have class on Sat. I will see how it goes, the next couple weeks. 

 

The class will be added to Zen Planner, so for there to be a Mobility class there has to be people signed up! I will keep you posted!

 

Remember BRING A LACROSSE BALL!! 

 

Always re-set your position, walking, standing, sitting, and never forget to always SMILE! 

Shannon Marshak liked this post

Howdy CFB!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Welcome to Friday!  Let’s Fire It Up!

Congrats on an epic first week of November.  I’ve seen you all getting after it and crushing everything from Handstands and Pistols, to Growling Bear Crawls, to Overhead Squats.  Thanks for your continued hard work and feedback on the programming.  I know the 7am class especially liked those Plate Burpees yesterday!  At noon we named our plates the likes of “My Lil’ Punkin” and “Bertha”.  I heard 7am had some other good names 😉  Keep up the fun and hard work!

Also, Congrats to all those that PR’ed on Wednesday with “Helen” and the Jerk.  This week we have some more solid work lined up.  On Wednesday we will be testing our Front Squat and 2k Row.  Bring your A Game and dig deep for some new PR’s!

Mobility tomorrow at 8am!

Coach Jen is going to be offering her Yoga/Mobility Class tomorrow (Saturday) morning at 8am for anyone interested in getting loose and having fun.  If you had trouble with those Overhead Squats or have any nagging tweaks you should definitely go.  She will change your life!

Indian Food Sunday at 11am!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

A group of our crew is going to get together at the gym on Sunday morning at 11am and then carpool to one of Vijay’s favorite Indian Food Restaurants .  It’s sure to be a deliciously good time, so anyone looking for a solid Sunday should hit up the 9:30 Class and then plan on heading out with everyone to get some food.  If you have any questions get in touch with Coach Mickey or Vijay.

That’s all I’ve got for now, so here is what we have planned for the coming week!

11/8

1. Shoulder Press

5 reps @ 75%

3.3.3.3.3 Strict pull-ups, rest 2 minutes

3 reps @ 85%

2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes

1+ reps @ 95%

3.3.3.3.3 Strict pull-ups (ahap)

 2. 21-15-9

Wall Ball Shots (20/15)

200m Run

 

11/9 (Teams of 3)

1.“The Rowing Farmers”

3 RFT (Everyone Rows Once)

1k Row

500m Farmer Carry (Average Body Weight of Team)

*Split up weight however you want between the two farmers

**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

 

11/10

1. EMOM12

4 Push Ups

2 Snatch @70%

 

2. 20 Strict Toes-2-Bar

*Every time you drop off the bar run 200m

 

11/11

1. AMRAP5

21-15-9

Abmat Sit Ups

Push Press (95/65)

5min Rest – Walk 500m

 2. Complete For Time … (10min Cap)

10 Strict Pull Ups

500m Run, 50 Double Unders

400m Run, 40 Double Unders

200m Run, 20 Double Unders

10 Kipping Pull Ups

5min Rest – Walk 500m

 3. AMRAP5

9-15-21

Push Press (95/65)

Air Squats

 

11/12

PR Wednesday

1. Front Squat

5 reps @ 75%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

3 reps @ 85%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

1+ reps @ 95%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

 2. Row 2k

 

11/13

1. Bench Press

5 reps @ 75%

3.3.3 Skin the cats, rest 3 minutes

3 reps @ 85%

3.3.3 Skin the cats, rest 3 minutes

1+ reps @ 95%

3.3.3 Skin the cats

 2. Complete For Time … (7min Cap)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

1-2-3-4-5-6-7-8-9-10

Burpee

 

11/14

1. 4RFT

400m Run

30 Wall Balls (20/15)

20 Double Unders

10 Deadlifts (275/185)

 2. Max Handstand Hold (Free Handstand or Feet Off Wall)

3 Attempts

 

Let me know if you have any questions and get Fired Up for the second week of November!

03 Nov 2014

Integrate, Rotate, and Smash

By There are no tags 0 comments

NO CLASS THIS WEDNESDAY! 

**SATURDAY @ 8AM **

 

Please buy, borrow, or find a lacrosse ball, needed for Sat!

Here is a list of things we will be doing:

– Balancing, from the ground UP!

– Integrating stretching, synchronizing and stabilizing upper body.

– Hip Capsule Rotation, double-band hip distraction, and destroying your quads with help from a friend! 

– Band, band, band, band! 

 

Homework:

This week, I still want you ALL to keep correcting your alignment. The more you catch it, the less you will be slouching! 

Two things, ONE, I want you all to smash/roll your feet out on a PVC or lacrosse ball.

TWO, Each day I want you to chose a mobility exercise and spend 10-15min doing it. 

I WILL BE WALKING AROUND ASKING!

If you need help or want me to assist and I am able to do so, please please please DONT hesitate to ask! 

 

SEE you SATURDAY @8AM! 

27 Oct 2014

Starting from the GROUND up!

By There are no tags 0 comments

Hello Friends! 

Last week we touched base going through the movements for you to feel the proper alignment within your body. I HOPE YOU ALL HAVE BEEN PRACTICING! We are going to go through some of the same movements as of last week, to warm up the body BUT of course I have new things for you all to enjoy! 

If you have a Lacrosse ball or a yoga strap, PLEASE bring them!

Practice..practice..practice!!

We will be doing more HIP and SPINE work, and stability WODs.

Homework:

I want you all to find your alignment, constantly, find it!  Where ever you are and whatever you are doing, find it, control it, and keep trying to always be aware of it. 

If you have any questions, please email me! 


1 2 3