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17 Nov 2014

Mindful

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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 Flahive liked this post
10 Nov 2014

Class time

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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 Flahive 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

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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!

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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! 

20 Oct 2014

Lets Connect the Dots!

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Happy MONDAY! :)

 

There will be Mobility this Wed. @ 7:30! I really hope to see you there!

I attended a Balanced Athlete seminar this past weekend, and I have learned a lot more of small significant adjustments to fundamental movements to bring you ALL to have awareness within your “home”, where you live, YOUR BODY! We will be connecting the DOTS! 

I am strong an very passionate about what I am brining to you all, for a few reasons, my past experience, overcoming obstacles, I had to re-train my mind, and re-train my body. To have a natural alignment, to be connected to my neuro-musculooskeletal system to my kinetic chain. Basic fundamental movements, daily activities, how I sat down, how I stood, and how I walked. Trust me, I am not just a believer, I know. 

Here are a few things I want you to think about, things of how you carry your body(your home, where you live) throughout the day. 

How do you sit?

How do you stand?

How d you walk?

How do you run?

How do you sit, when you a driving in your car OR on your bike?

How do you pick something off the ground?

Where do you live?

What are your principles, or do you have principles? 

 

Principles + Process + Practice = ???…..

Synchronization + Stabilization + Stretching = ???…

 

Wed. night is going to be SIMPLE, we are going to be doing movements that will be SO simple BUT will really open your mind to seeing things, daily activities and Oly lifting in a different way. 

Oh and you will be sweating, so BRING WATER :)

 

MARK MY WORDS, AND TRUST ME ON THIS ONE. 

It may not happen over night, but it will happen! You will feel, you will understand, and you will see the changes in many ways. 

YOU WILL KNOW…YOU WILL RE-TRAIN…AND YOU WILL LOVE WHERE YOU LIVE! 

 

There will not be a class this Wed. the 15th. BUT Alex is holding a seminar, “Fuel for Strength”. It is a nutrition seminar that will open your eyes to giving your body fuel. So, I hope to see you there!

 

Practice your alignment, your breath in ever movement and the Vinyasa. You want to make the moment in a flow that will let you open more in every movement! 

I better see you all practicing before and after classes or your own workout! 

 

 

06 Oct 2014

Basic Premises

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Basic Premises

Focus your attention within the body. While you are going on with your day, focus on your body, the movements of walking, standing, and sitting.

Be aware of your breathing. Think about it, its quiet yes but its calm and you think nothing of it. 

Your foundations within your body. What are they? While you are standing think of, and analyze the muscles that are active in how you are standing. Think outside the box, your foundation is in more depth than just being your feet, and your legs.

 

These are a few things to be cautious of during the day, think about it, and try to really feel how you treat your body day in and day out. We all know how to do olympic lifting, but do we all know, or think of how within our daily duties, how we treat our bodies?

Rolling out your muscles is very important, but do you think opening your joints and really understanding your body isn’t important? If you are not scared of challenges when it comes to CrossFit, why are you against challenges in performing human movements that are difficult? Human movements, where your joints are given a lot of attention, and your posture is being trained to be naturally aligned? 

Here are a few poses that are modifications to the Camel pose. Both of these poses are opening your spine, it is within relaxation to really feel your body opening. So please do this AFTER working out. If you are not flexible you can place something under your head, like a pillow or if you are in the gym, a bag or roll up a hoodie/Jacket.  

Lay on a small dynamic ball, placed directly under the lumbar region it is relaxing to the lower back IF it is healthy! If you can not relax you abs or thighs, then you have lower back issues.

Lay on a small dynamic ball, placed directly under the lumbar region it is relaxing to the lower back IF it is healthy! If you can not relax you abs or thighs, then you have lower back issues. SO DONT DO IT!

The ball is placed under the mid-chest (females bra strap), prevent the pelvis to drop to the floor, and mobilizes many joints through your spine, and ribs.

The ball is placed under the mid-chest (females bra strap), prevent the pelvis to drop to the floor, and this will mobilize many joints through your spine, and ribs.

 

28 Sep 2014

“Be a powerful athlete”

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Investing in your fitness though WODS is not enough. Without mobility, every WOD or Olympic lifting tightens you up muscles by muscle you start feeling aches an pains. Your joints do not have the flexibility, strength and balance they need to perform at a higher rate. Don’t sit there, shake your head thinking “BS”, and stay away from something because it is not easy to do. You have the desire and drive for Crossfit so find it within, so commit yourself to Mobility. This is the method to achieving the best your body can attain. I want you to join me, so I can help you reach the next level of fitness through mobility and yoga. 

‘I am very passionate for what I bring to the table; for my knowledge, power, and confidence that I can teach. Mobility/Yoga has helped me gain strength in many ways, mentally, physically, and has brought me to a high level of fitness. Trust me when I say, I don’t just believe, I have proven through experience.” 

Wed. night class @ 7:30 – free of charge.

“Touch up” – 30 min session for $25. ONE on ONE to go through basic movements to understand my cues within class. If you haven’t done the basic vinyasa yoga movements, I would highly recommend choosing this option so you are more comfortable in group setting. 

45min session - $75, ONE on ONE to go through your own specially designed class. I will talk though your particular mobility goals, assist every movement, and truly understand what you want to accomplish during class.

SMALL group session - 3 cap, 60min for $115 Split coast between the class.

 

You do not have to be a member at CFB. If you have friends or family that you like to attend the small group training, they are more than welcome. If you would like to bring a nonmember to classes the cost is $20 a class (for your guest). The sessions can be booked anytime, for what works best for our schedules. If you are interested, please don’t be shy. email me! 

Give your body some love, and your mind power to overcome every challenge!