THE WORD OF GOD
Nahum 1:7
The Lord is good, a strong refuge when trouble comes. He is close to those who trust in him
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MOBILITY
THE WORD OF GOD
Romans 8:37
No, in all these things we are more than conquerors through him who loved us.
GYM NEWS
If you want to win. You have to get tough, mentally tough. It takes more than muscle, more than practice, it takes more than sheer determination to get to the top. You have to be
MOBILITY
THE WORD OF GOD
Proverbs 23:31-32, 33
Don’t gaze at the wine, seeing how red it is, how it sparkles in the cup, how smoothly it goes down. For in the end it bites like a poisonous snake; it stings like a viper.
You will see hallucinations, and you will say crazy things.
GYM NEWS
The fitness-oriented individual should be aware of the acute and chronic effects of alcohol on physical performance. Acutely, alcohol can cause negative effects on motor skills and physical performance. Chronically, alcohol abuse may eventually impede physical performance; individuals diagnosed with alcohol dependence have displayed varying degrees of muscle damage and weakness.
Alcohol abuse is at least as prevalent in the athletic community as it is in the general population; in fact, the majority of athletes have begun drinking by the end of high school. Both male and female college students have higher rates of binge drinking than non-athletes, and drinking five or more drinks on any one occasion affects the brain and body for several days.
To see the full article from the University of Georgia on Alcohol & Athletic Performance
MOBILITY
THE WORD OF GOD
Isaiah 43:2
When you go through deep waters, I will be with you. When you go through rivers of difficulty, you will not drown. When you walk through the fire of oppression, you will not be burned up; the flames will not consume you.
GYM NEWS
Many of you from the 530pm and Saturday morning workouts have had the pleasure of working out with Marcy. Marcy’s mother and family were affected by yesterday’s fire. Their home is a complete loss. Please help her and her family by dining at Rubio’s restaurant on Sunday! God bless the Alvarez Family and Please keep them in your prayers!
MOBILITY
THE WORD OF GOD
Galatians 6:9
So let’s not get tired of doing what is good. At just the right time we will reap a harvest of blessing if we don’t give up.
GYM NEWS
So many times we wonder if we are getting any better or any faster at CrossFit, specially since you always feel like you are just gettings destroyed every time you do a WOD. I found this post , http://crossfitaggieland.com/wod/signs-of-improvement/
We are all here because we want to get better, right? Stronger, healthier, thinner, fitter….we are all trying to better ourselves, or we would not be here. Therefore, it makes sense to have certain measurements that help you know you are making progress. You are growing stronger. You are getting better. Here are just a few ways you can know you are, in fact, improving:
You can see a physical change. Maybe your pants are a little loser in the hips (losing inches) or tighter in the thighs (gaining muscle). Maybe you get on the scale and see you have dropped 10 pounds. Maybe your tape measure shows that your bicep his grown 0.25 inch. When you are working hard and eating right, your body will show you proof.
You choose to use a heavier weight during your workout– and it’s manageable! As you get stronger, you gain confidence and learn how and when to push yourself. When you can use a heavier weight throughout the duration of a workout, you have to know you are improving!
You finish your WODs a little faster. As your body adjusts to working out on a regular basis, your cardio and endurance will improve. One of the biggest ways we can see improvement is that your required rest time during a WOD decreases, therefore you finish your workout faster. Less rest + more work = improvement!
You feel better afterward you complete a WOD. Remember that first workout you ever did? If you are anything like me, you probably finished on the floor, either sprawled out gasping for air, or curled up in the fetal position praying the pain would stop. (Oh…you did not do that? I guess we cannot be friends…!!) As you get used to the WODs, your body learns what is going to happen when that clock counts down. You are more mentally and physically ready for it, so afterwards, you should not be as wiped as you were when you first started. Now, that is not to say that you will not still finish on the floor sometimes. And frankly, you should! You should continue to push yourself to that point. But you should not feel like you are going to die.
You look forward to the pain. “Are you crazy?” No. Hear me out for a minute. CrossFit is addicting for many reasons. One of the reasons is because we all know that when we work hard we get that nice soreness that tells us, quite obviously, that we are improving. Muscles get sore because they have been worked past their previous capacity. Every time you work yourself beyond your previous capacity, you get tiny micro-tears within your muscle fibers, and they eventually leads to the desirable change– increased strength! So the next time you roll over in the morning and feel the ache of soreness, smile and think, “YES! I am improving!” No pain, no gain, friend.
Improvements come slowly, but surely. You might see all of these indicators right off the bat, or you might only see one. Remember, improvement is improvement. Do not expect to become Superman overnight. The improvements will continue, slowly and steadily, as you continue to work hard. The only way to go is up!
Bottom line is to know you’re improving you need to keep track of your workouts and how you do. Keep track of how you feel that particular day. Did you have a good nights sleep? How was your diet? All these factors play a role in how well you perform on a particular day. Sure you can see the physical changes in your body but keeping track of your data will provide you evidence that you are making gains in your CrossFit workouts
MOBILITY
THE WORD OF GOD
Isaiah 40:8
The grass withers and the flowers fade, but the word of our God stands forever.
GYM NEWS
#1 Incorrect Head Position: Eyes To The Sky
This one can be called “The High School Weight Room Method”. Somewhere along the way, coaches felt that your eyes need to be on the ceiling above you since that is the direction you want to be traveling. Incorrect. Looking up with a cranked neck causes the spinal erectors to slack, compromising the position on the posterior chain, and hyper-extending the cervical spine can lead to disc injuries.
#2 Incorrect Head Position: Staring At Your Twinkletoes
This is the #2 head position that will ruin your squat form: staring straight down, usually looking at the space between your feet. This is probably from taking the Rippetoe cue to “look down” to the extreme. The body will follow the head, and if you are bending your neck to look down then both your upper AND lower back will will also bend. This also increase the chance of spinal disc injuries, as well as a caving chest and knees that shoot forward.
It should go without saying that you should not be squatting in front of a mirror, or looking sideways at yourself in the mirror. Unless you want to be a chump forever.
#1 Correct Head Position: The Rippetoe Head Position
According to Rippetoe, when the head is in a neutral position, the body is also in its most optimal position (neutral position = head in line with the rest of the spine). Rippetoe states that this position will give you optimal neck safety and maximal hip power. If the neck is cranked too far up or down, the spine will be out of alignment and risk of injury increases. Driving the chin back while staring at a spot on the ground 6-7 feet in front of you is the easiest way to achieve this head position.
#2 Correct Head Position: Looking Straight Ahead
You can call this one the “Powerlifter Position”, since it is the head position that is seen most in powerlifters. The mentality behind this position is that by looking straight ahead and driving the traps into the bar, the chest is forced to stay upright, and as long as you aren’t looking any higher than horizontal, the cervical spine should stay in its normal anatomical position.
This Article is courtesy of Life Big Eat Big, “Head Position On The Back Squat”
MOBILITY
THE WORD OF GOD
Proverbs 12:25
Worry weighs a person down; an encouraging word cheers a person up.
GYM NEWS
For those of you that were here on Saturday, you got to do a fun WOD with a deck of Cards. Most of you are pretty familiar with different card games, such as poker, 21 and a variety of other games. But, have you ever seen the deck of cards used in this format? Pretty awesome.. Enjoy this video.
THE WORD OF GOD
James 3:5
In the same way, the tongue is a small thing that makes grand speeches. But a tiny spark can set a great forest on fire.
GYM NEWS
Thirteen Training & Nutrition Facts We All Agree On—And 13 Things We Don’t. I like these types of articles because they tend to get the conversation going since each person has their own point of view.
Click HERE for the full archived article.
Below are a few of the “Facts” and “Lies” that I found interesting.
Fact: You can build amazing abs with compound lifts (squats, deads, chins, clean, snatch, lunges, presses, pulls). You can showcase those abs by maintaining a low body fat. This is CrossFit. This is what we do on a daily basis and the reason why so many of you have amazing mid sections.
Lie: Isolation ab exercises can help you lose belly fat and get great abs.
Most readers already know this is a lie. Bulletproof abs are made in the kitchen, with compound lifts, and the addition of sprints when necessary.
Fact: Whey protein rules for building muscle in conjunction with resistance training. It is “fast” digesting, making the amino acids available quickly for protein uptake into muscle for maximal gains. It has a superior amino acid profile of all protein sources, and it raises the most important antioxidant, glutathione, which is only produced inside the body to fight off disease. We talk about having something/anything after you workout to help in recovery and aid in muscle growth. Whey is a convenient option if you don’t want to bring real food to the gym.
Not Fact: Casein should always be taken with whey because it is slowly digested, triggering protein synthesis for a longer period after exercise.
Casein is highly allergenic. Will everyone who tries it have a problem? No, but when compared side-by-side with whey, it produces inferior results in terms of body composition. It’s not necessary or superior, and most people will do best without it.
There are many additional Facts and Not Facts/Lies in the article. Take a read and post your thoughts to the comments. I’m curious as to which ones resonate with our members.
***courtesy of http://www.crossfitverve.com/wod-blog/page/2/***
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