Now that we are in full Summer Vacation season, some folks have been asking us for workout ideas they can do on the road. On our Resource page we have a link to hundreds of bodyweight workouts. We have done a lot of these workouts in the box already, so you should be familiar with some of them.
To actually get the workouts done - be creative! Find a playground nearby - there is always something you can do pullups on - even if you're scaling them. Look for something sturdy to jump up onto - instant jumpbox! A bucket of sand could lead to one armed overhead squats, or goblet squats. Use your imagination - just don't be surprised by passersby giving you weird looks! People aren't used to seeing someone do pullups, pushups & squats as fast as they can under the monkey bars!
One of our standard beach workouts is runs, squats, pushups. Pick a spot a ways down the beach, sprint to it - do 20 push ups & 20 squats and do 4 rounds. Finish next to the cooler you brought with you!
Most importantly - HAVE FUN! We do recommend getting your workout done somewhat early in the day, then getting on with "vacation mode"!
As you all know, we have recently "disposed" of the colorful bands hanging off of "The Chuck". While there has been some griping about it, for the most part everybody seems to be taking to the new scaling methods for pull ups and ring dips.
But where did this all come from ,you might ask...Well, our friends at CrossFit Invictus got us on to it. Carol and Amy visited them while in San Diego back in February, and learned of the alternate methods they were using to scale these movements.
Here is an recent blog post of theirs written by C.J. Martin about these rubber bands...
Rubber Bands are Great . . . But Not for That!
Written by C.J. Martin
Rubber bands are extremely useful tools in the gym. They can be used for all manner of warm-up movements, like pull-aparts, scap push-ups, band stomps, etc…, and are highly effective at increasing eccentric loading when anchored to the floor and attached to a barbell. But is that how you are using them?
In my opinion, rubber bands are very poor tools when used to assist pull-ups and ring dips. Rubber bands will provide you the same amount of assistance for every repetition of your workout. But we all know that you are stronger early in the workout and more fatigued as you perform more reps. Accordingly, you should use less assistance early, and more as the workout goes on. The best way to do this is by using your legs to reduce the load.
For ring dips, set the rings low enough that you can reach full elbow extension with only the tips of your toes still on the ground. Place as much of your weight as possible into your hands by lifting your toes off the ground, or simply actively pulling them up to reduce the amount of load on your feet. Begin your descent and only add pressure through your toes as needed.
For pull-ups, use your feet to provide only as much boost as you need to pull your chin over the bar. If you’re close to unassisted pull-ups, you may only have the very tips of your toes touching the ground when your arms are at full extension, meaning you will get little push off the ground before you have to pull the remainder of the way. As you fatigue, move to a lower bar – a benefit of having really cool ascending pull-up bars – so you can give yourself a little more boost.
Voila! Now your workout can be just as difficult for your initial reps as it will be for your last.
So be keep building your strength on these moves, and soon enough, you won't need any assistance!
Last week the Rockwells left us for Northern Va. They will be missed, but will hopefully be back in few years - or five!
This week we are losing Heather to a much warmer climate! She's heading to Tempe, AZ & ASU. We wish her the best - and at least she made sure there was a CrossFit Affiliate there before she accepted her new job! Carlin's also leaving this week, heading to Argentina. Unfortunately, there is no CrossFit there ... Carlin has asked us to move there and open one. Highly unlikely! My Spanish is limited to "dande el banyo" and "mas cervesa por favor."
The two best aspects of owning CrossFit Blacksburg are improving peoples lives and building an incredible community! It's great to hear everybody greeting each other by name as you walk in... or as you leave...cheering until everbody finishes the WOD. So when we lose people, it affects us all.
While some of you may have never even met the Rockwells or Heather or Carlin due to class times, you have still been influenced in some way by their presence.
We're loosing an important piece of our community this weekend. The Rockwells are moving up to MD/VA/WV this weekend, and I know that we'll miss them a ton! Chuck and Monica have completely transformed their habits, attitudes, and as a result, their bodies over the past 6+ months. They are a couple who really gets it, and it shows!! Thanks for all your help and contributions over the months!!
So, do you get it? There are many of you out there who don't get it, who are just going through the motions. If you really want to transform yourself, get on board. Yes, it's hard, but it's so worth it!
Some people check what the workout is before they come - other like the surprise when they walk in. If you check before you come - does it alter your plans if it's looks too hard, or is something you're not as strong at? In other words - do you cherry pick your workouts?
Dealing with an injury is one thing - we can always make a substitution when necessary. Other than that - just come in and work hard! Ask the people that did the Air Force WOD yesterday. More than one person said before the workout they were nervous. And at the end - they all felt an incredible sense of accomplishment. Your workouts should make you anxious! Think of it more as a heightened sense of arousal - all of your senses working overtime. And once you're there, you will be fully engaged in the workout, which is exactly where we want you! And if you think the workout doesn't play to your strengths - well that's all the more reason to come in and work on it.
So don't be surprised one day to see a post of something like 3 rounds of 10 Jumping jacks, 5 squats, 2 situps - at your own pace. Chances are we'll greet you with something different when you walk in.
So don't cherry pick your workout - tomorrow's could be harder!
Once again, Mark'a Daily Apple has a piece we all need to read. Testosterone is vitally important to both men & women, but how do it increase it - naturally? Read this, then keep coming in to the box and work hard!
How much time do you spend stretching? Do you stretch daily, every other day, or only if it's incorporated in the workout? We don't spend much time with static stretching at the box because of time. There are so many things we try to fit in an hour, but you need to find the time to stretch on your own daily. If you don't, you're probably building up "Fuzz." This fuzz can make you tighter, more sore, more achey, and reduce your range of motion for all kinds of daily activities. The video below, found by us at CrossFit LA, is a great explanation of what's going on with the fuzz, and gives you a reason to eliminate it!
Thank you to all who came by and helped out during Summer Solstice on Saturday. It was a hot all day, then the rains came as the 5K race was about to start. There was a lot of interest in double unders, some challengers to the minute of squats or box jumps - just a good day all around. Thanks again to our great community for helping spread the CrossFit Love!
In the early 1900's, there were very few cardiologists in the country, and heart disease was not one of the top ten causes of death. Since 1950, we have seen a 60 fold increase in cardiologists - and heart disease is the number one cause of death. You would think with all that attention, we would be getting a handle on coronary disease. Not to mention all of the effort the pharmaceutical companies are putting in...what gives? What's changed? The American Diet, that's what.
In Health Benefits of a Low-Carbohydrate, High Saturated Fat Diet, Donald Miller lays out a succinct well-written piece on how our diet has changed. And what the consequences have been. Take a few minutes to read it, and share it with your friends and family. And in case you were wondering, Donald Miller is a Cardiac Surgeon, and Professor of Surgery at The University of Washington.
Sweat Angels -
While those lovely designs we all leave on the floor after a hard WOD are great to look at, they are also easy to clean up. The ones we leave on the couches however - not so much! Yes they feel great to slump into, or to write in your journal, but the moisture tends to linger....So think about those coming in after you, and the parents of our CrossFit Kids - keep the puddles on the floor. Thanks for your help.
One of our favorite resources for all thing nutrition, Robb Wolf, will be doing a seminar at CrossFit Potomac in Arlington on July 31. This is an outstanding opportunity to learn from one of the best, and only 4 hours away. We reference Robb a lot on our blog, so the opportunity to spend a day with him in a small group is a hard to pass up. Carol & Sean are going - anyone else interested? Details are here.
Summer Solstice Fest is Saturday afternoon, downtown Blacksburg. We will be there on Main St. near the corner of Roanoke St. Come by and say hello...and stay and support our 5K runners!