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CrossFit Gainesville- School Of Elite Fitness

What is your Favorite Color?

Despite knowing that I SHOULD be eating MORE veggies and fruits,  I have a hard time knowing just how much and what kinds.  The plethora of nutrition podcasts and articles are confusing too.  I am often left with more questions than answers.
 
Is organic produce better for you?  Is our soil so depleted that we are not getting all the nutrients we need from veggies?  Which fruits have more sugar?  Is my daily spinach shake providing me enough veggies for the day?   Cue the head explosion.    
 
Putting some of that noise aside, we can attempt to simplify the veggie eating experience by tasting the rainbow.  That’s right, eat your colors.  Colors are associated with specific phytonutrients that keep you healthy and strong.  Some nutrition experts recommend you consume at least one cup of each color every day.  The primary colors are: green, red, purple/blue, yellow/orange, and white.  So folks, you should consume five cups of vegetables and fruits every day.  
 
Check out this fantastic infographic by Precision Nutrition: http://www.precisionnutrition.com/color-chart with more details on phytonutrients, color groups, and how to get your five cups in.
 
If you are like me, you are probably not quite getting enough.  It may take some effort in the beginning to start noticing the colors that you are eating.   Here’s a challenge for you: Keep a food journal for one week.  At the end of the week, color code your produce and see how you measure-up.  Post your color-coded journal to Facebook and tag me or send via e-mail on Tuesday, August 11th and I’ll give you a free Green CFG t-shirt.  
 
Note: Skittles do not count towards eating the rainbow here! 
 
 
 

Workout of the Day

 
Health
Ax4
A1. DB Hang Power Snatch x5 reps each arm
A2. Broad Jump x5 - reset each jump. 
 
Bx5. 1 min on per station, rest 1 min after both stations are complete 
Row for Cal
Wall Ball
 
Performance
A. Back Squat 
Build up to 90%, then at 90% 3-3-AMRAP, rest about 3 min between sets
 
B. 10 min AMRAP; 
200m run
25x Russian KBS heavy
15x CtB Pull Ups
 

Muscle Trigger Points AKA Knots

Have you experienced your muscles knotted or a pointed pain feeling?  It's not uncommon to hear athletes belt out or cringe on the foam roller when they come across these built up muscle fibers commonly known as trigger points or knots.  

"Trigger points are specific "knots" that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.

A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. 

Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby's muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.

The deep compression of self-myofascial release allows normal blood flow to return to the muscle and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health."

Learn more about foam rolling and muscle adhesions- http://breakingmuscle.com/mobility-recovery/what-is-a-foam-roller-how-do-i-use-it-and-why-does-it-hurt

 

muscle-fibers-trigger-point-up-close
Stretched, Contracted and Healthy Muscle Tissue

Workout of the Day

Health
Ax4;
Deadlift x5; 3030 tempo, rest 60-90 sec, working up in weight

Bx3;
B1. DB Bent Over Row x8; 30x1, rest 30 sec
B2. Hollow Rock x12, rest 30 sec

C. 10 min AMRAP
10x Russian KBS
8x No Push Up Burpee

Performance

10 min Alt EMOM;
A1. Power Clean; x1 rep, working up to about 80% of 1RM
A2. HSPU x5 reps, ADAP

B. 8 min alt EMOM
B1. Power Clean; 1.1.1 [rest 5-10 sec between reps] at 80%
B2. Kipping HSPU x8-10

C. 8 min Alt EMOM;
C1. Barbell Glute/Hip Bridge x5 reps
C2. Handstand Hold x45 seconds [against wall or freestanding]

Kettlebell Swings: Do Them ‘Right’ for Optimal Benefits

 

          The hip hinge serves as a precursor to everything you probably want to improve, from athletic performance to body composition. What exactly is a hip hinge, you ask? Well my friends…The hip hinge is any human movement that involves maximal hip flexion to full hip extension with minimal knee flexion to full knee extension. With that said, there are an abundant amount of exercises that we do that fit that criteria.These exercises include but are not limited to: the Deadlift, RDL, Hang clean, and the good ole Kettlebell swing. The kettlebell swing is arguably the ultimate hip hinge or hip snap movement… and you’re probably doing it wrong.   

 

      I want you to think of the position you are in when performing a RDL...(Jeopardy music playing).... OK you got it? Yes that position right there where you feel a pretty good stretch in your hamstrings, your chest is up, back is flat, slight knee bend, hips back with weight shifted posteriorly--YES… this is also the position you need to be in when performing the Kettlebell swing. I have observed way to many people making the mistake of breaking with their knees first and making it more of a squat pattern or some kind of anteriorly loaded stripper body roll! First of all you’re doing it wrong, secondly that doesn’t look athletic, and thirdly you’re missing out on all the benefits that the swing can produce if you were doing it right! Whether it be strength in your deadlift, or more power generation in your hang clean, or just a good looking backside, or posture improvement,  the kettlebell swing serves as a precursor and great implement to improve everything athletic.

     

   Doing the Kettlebell swing right starts off with learning how to properly and efficiently hip hinge. The hip hinge can be a difficult pattern when first learning how to properly do it because most people want to associate it with a squat. Its important to note that the hip hinge is in no way associated with a squat pattern.

Again:

Hip Hinge = maximal hip bend, minimal knee bend

Squat = maximal hip bend, maximal knee bend.

However if done right your hip hinge can improve your squat! With Kettle swings being one of the more dynamic hip hinge patterns, it is important to work on regressed variations of the movement to surely embed proficiency.

         Me and coach Chris are working on a hip hinge video series that will further demonstrate and explain hinging movements to help you grasp this concept. I will also be discussing ways the hip hinge can improve your big lifts such as your deadlift and squat. Stay tuned! In the mean time, Please consider this blog post the next time you have kettlebell swings in class and do them right! This may mean you need to disappoint your ego by lowering the weight, but eventually your body will thank you and that weight you once thought was heavy will be paper weights to your kinetic chain. NEVER SACRIFICE FORM OVER WEIGHT in any exercise! Form is key to maintained and permanent strength gains. Weight is just a load that your body can adapt to but can also cause compensation issues and deficiencies during that adaptation process. ADAPT STRONG, NOT WRONG!! Happy training my friends!!

FullSizeRender.jpg

 

Yours truely in proper hinge position!!

 

Health


Ax3;

A1. Wall Walk x3-5 reps

A2. Tuck Hold; 30 Sec

 

Bx4. Push Press x5 reps, rest 60-90 sec, working up in weight from a rack

 

C. For time;

50x Russian KB Swings

50x Push Ups

50x Sit Ups

 

Performance

 

A. Back Squat, wave loaded;

5, 4, 3, 5, 4, 3, to a daily heavy set of 3.

 rest about 2 min after each set.  

B. Strict Press; Find 1 Rep Max in 10 min, from a rack.


C. For time

15-12-9

DB Thrusters [heavy] 

CtB Pull Ups

 

 

 

 

 

Page 8 of 476

CrossFit Journal

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CrossFit Gainesville
Located at 1126 NW 2nd St. Suite B,
Gainesville, FL 32601.
 
Phone: 352-215-8609.