50-40-30-20 and 10 rep rounds of:
In CrossFit, the double under is categorized as a neurological skill within the Ten General Physical Skills.
The ten skills make-up the breadth of adaptations we want athletes to exhibit and develop further with the CrossFit training program.
The neurological skills (coordination, accuracy, agility, and balance) are developed through practice. The double under is a great example. One does not need to get stronger in order to perform the double under, they need to practice the motor recruitment pattern.
Many CrossFitters look to improve their benchmark times through the belief that they either need to get stronger or be able to run faster or breath harder.
But the low lying fruit of basic CrossFit skills is often overlooked!
Take for example today’s workout Annie.
It takes :26 seconds to perform 50 unbroken double unders; however, we know that when we struggle through 50 double unders it can take as long as 3:00 minutes, or more!
Extrapolate that out and the double unders in Annie if done unbroken could contribute just 1:18 seconds to your total time! BUT a bunch of broken sets could mean 9:00 or more minutes!
On the whiteboard a 5;25 Annie can look like a completely different effort than a 14:25 Annie but when one realizes it was all in the double unders it becomes obvious that getting better at this one skill can make a tremendous difference.
Sometimes it’s easy to focus on the “big sexy moves” in CrossFit and think that’s what will propel us to PRs and benchmark numbers, but don’t lose site of the low lying fruit in your pursuit of PRs!
And, check out the triple under video above! Sweet!
It’s Freakin’ Deadlift Day!
Get after it!
REMINDER: The Free Class & Intro Session has been moved to Tuesday, June 25th at 7pm!
“2013 CrossFit Regionals Event 7″
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
225 pound Squat clean, 4 reps
100 foot Sprint
Cool Cruel Summer Dinner Pre-Order!
There’s no more fitting way to send Zac and his family off to Santa Cruz than with an old fashioned HAMBURGUESA throwdown!
Thursday, June 27th join us for the Cool Cruel Summer Benchmark Workout in honor of Zac Pine. After the workout, have a drink, make a toast and have a bite to eat.
The Caveman Cafeteria will be here cooking up awesome 100% grass-fed, gluten free, organic, paleo dinner options.
Pre-order your food HERE now! (pre-orders are the only way to ensure they’ll have food for YOU).
Check out the MENU here:
Prices listed are pre-order prices. All items will be $1 more on the day of the event and food availability is not guaranteed without pre-order. Pay with cash, check or credit card on the day of the event.
Steak & Kale – $12
100% grass-fed Waygu steak, green kale, house made demiglaze, fresh garlic
Bistro Steak – $12
100% grass-fed Waygu steak, portobellos, house made demiglaze, fresh thyme
Braised Short Rib – $12
boneless short rib, braised in house made demiglaze. Served with choice of salt cured tomatoes or zucchini salad.
Sausage & Peppers – $8
spicy Italian peppers and onions, red sauce, fresh basil
Salt Cured Tomatoes – $4
Roma tomatoes, EVOO, fresh basil, Maldon sea salt
Zucchini Salad – $4
fresh mint, capers, and lemon juice
30 rounds for time:
3 handstand pushups
1 power clean (225/155)
Shane’s 30th Birthday Workout
Happy birthday Shane! We hope everyone enjoys all 30 rounds of this GREAT workout.
And, if you did Saturday’s workout in the park and can’t imagine squatting another 150 reps, don’t worry, we’ve got you covered, so get in here! Remember, we’ll always take care of you guys!
Come join in on the birthday fun!
Park Workout. See you at North Boulder Park at 9:30am.
In teams of 3, AMRAP 15 minutes:
P1: Sled sprint 150m (45/25)
Each 5:00 minute interval, the sled sprint distance decreases by 50m.
Additional Tickets to the 2013 CrossFit Games Released Wednesday!
In 2010, the CrossFit Games moved to Southern California and the StubHub Center (formerly the Home Depot Center). While the Games were growing, the move from Aromas to Carson made the large tennis arena seem somewhat empty despite the few thousand folks who came out to cheer on the athletes. In 2012, 9,000 spectators passed through the gates of the Games.
In 2013, the directors of Games expect 24,000 spectators!
Tickets to the 2013 Games sold out in one day (thirteen minutes to be exact) last month. On Wednesday, CrossFit will release more Silver and Gold passes.
“Additional Silver passes will go on sale Wednesday, June 19 at 10 a.m. PT, as well as a limited number of Gold passes that are left over from the allotment reserved for Regional qualifiers.”
8:30 and 9:30am workouts are at North Boulder Park (southwest corner)!
400 air squats for time.
Each time athlete pauses at the top for more than one second during reps, perform 3 burpees.
Coach calls pauses, not the athlete.
Cool Cruel Summer and Zac Going Away Party
Mark your calendars for the next Cool Cruel Summer and Zac’s Going Away Party on THURSDAY, JUNE 27TH!
And, we’ll let the cat out of the bag early on this one – we’re doing THE Zac Pine workout – Hamburguesa! Workout listed below. This is a Cool Cruel Summer you won’t want to miss!
AND as always we’ll follow it up with dinner and happy hour. Caveman Cafeteria will be on-site delivering your food pre-orders.
5 pull ups
10 push ups
21 kettlebell swings
12 pull ups
12 pull ups
21 kettlebell swings
10 push ups
5 pull ups
2013 CrossFit Games Regional Event 6
50 Handstand push-ups
160 pound Shoulder to overhead, 30 reps
90 foot Walking lunge with 160 pound barbell in front rack
A Physical Education in Naperville
Naperville Central teachers believe exercise will get kids fit and improve their learning and academics. They put this belief to the test when they took kids who struggled in reading and math and started their day with exercise.
For these kids, their day started at 7:45am in the gym and followed with the two classes in which they struggled the most.
Before you judge the ellipticals and type of exercise (I did, just a little bit:) realize that any form of exercise is more beneficial than no exercise at all. And sure, a CrossFit-type exercise program might offer them even more benefits but the same concepts apply.
In the six years since the program began, the results have been staggering. On average, kids who signed up for the program read 1/2 year ahead of those who opted out. In math, kids in the program improved 2-4x more than their peers on standardized tests.
Does your kids have PE in school? Post to comments.
Five rounds for time:
12 goblet squats (24/16kg)
Dehydration and Athletic Performance
Did you know that dehydration by as little as 1-2% of body weight can greatly decrease athletic performance? Bump that percentage up to 5% and you can see dramatic loss of performance capabilities.
We want to take this opportunity to remind everyone to hydrate during this hot dry summer! It’s not only good for your CrossFit workouts but for your overall health and wellness too! Hop up from your desk and go fill up a glass of water! And remember, coffee doesn’t count as water, especially if you drink 6 cups a day!
The main reasons dehydration has an adverse effect on exercise performance can be summarized as follows:
• Reduction in blood volume
• Decreased skin blood flow
• Decreased sweat rate
• Decreased heat dissipation
• Increased core temperature
• Increased rate of muscle glycogen use
In short, this means that when you are dehydrated your body overheats more easily and it looks uses precious muscle glycogen for something other than fueling you through your workout. No good!
“A reduced maximal cardiac output (i.e., the highest pumping capacity of the heart that can be achieved during exercise) is the most likely physiologic mechanism whereby dehydration decreases a person’s VO2max and impairs work capacity in fatiguing exercise of an incremental nature.” (Dehydration and its Effects on Performance)
So how much water do you need? Check out this nifty Hydration Calculator to give you an idea!
How do you stack up? Are you drinking enough water during this hot summer? Post to comments.
CrossFit for Hope and Shop Breakfast Party!
Mark your calendars for the annual shop fundraiser. This year – CrossFit for Hope!
On Saturday, July 6th join the entire CrossFit community in honor of a great cause. Affiliates all over the world will come together and do the “Hope” workout in their affiliates to raise money for the cause.
Roots Event Details!
Start time: 9:00am
Workout: Sign-up the week beforehand for a heat.
Donate: There are two ways to donate! Create a donation page on the CrossFit for Hope website (here) or donate on-site at the event.
Shop Breakfast Party!: Join us for eggs, bacon, sausage, gluten-free toast, fruit, coffee, and a party.
Every five minutes for 6 rounds:
Sprint 200 meters, for time
Run 400 meters
Sprint, Then Run
Today’s workout goes like this…
1. Sprint 200 meters, all out, as fast as you can go, for time
2. Run, jog, move through 400 meters immediately after the 200 meters
3. Start a new 600 meter effort every 5:00 minutes
Athletes can use their 400 meter as they choose. You can run it as a quickish pace, which would give you more pure rest time before the next 5:00 round starts, or you can jog it out and have less time until your next round. It’s up to you!