Week In Preview – July 17th, 2017
“Everyday is filled with time and excuses. Which one are you choosing to use today?” — LG Fries
We are halfway through the month of July and the summer heat is finally here! Make sure you’re still hydrating, but also helping others out via our Sweat Angels check-in with H2OpenDoors. Are you ready for Week 3 of SunzOutGunzOut?? Are you ready to dominate your handstands? You’ve probably seen some random athletes and coaches using those bands with handles, but now you can learn about CrossOver Symmetry in one of our workshops! Have you heard of Pyrros Dimas? How about Tanner Paul? The two of them hung out this week. Stay focused on your nutrition in all situations with Social Nutrition!
The numbers are in, and as a community we helped donate 48 pairs of shoes last month! Great work community! You are crushing it this month with 297 check-ins, each one providing 100 gallons of water to someone in need. Keep up the good work and let’s see where we can get by the end of the month!
Keep crushing it guys and gals! If you’re out doing your long run or getting in your accessory work at home, please tag us on Facebook or Instagram! Use #CFKSOGO2017 to let us know what you’re up to! Also, if you’ve completed the fitness challenge for the week, please sign your name on the SOGO board! Yes, we want you to strive to complete the nutrition challenges as well, but we are only tracking the fitness components on the board. And if you miss a week, you’re not out! Just complete the following week and sign up then! Now for week 3!
Half your body weight in ounces of water
2 fists of veggies at each meal
Add some healthy fats! Your brain runs off of healthy fats and they are also involved in many hormonal processes. So make sure you’re eating some nuts and seeds, avocado, grass-fed butter, coconut oil, etc. These are healthy options, not trans fats or animal fats from grain fed animals. Personal favorite: avocado. Full of omega 3’s and lots of fiber. Two things that many standard diets lack. Just throw it on your food, or the side, or make some guac!
Remember, you still have your 5 or 4k run or row, plus your 100 situps/150 situps/125 toes to bar, but now we add in….
Novice 50 elevate push-ups
Rx 100 push-ups
Rx+ 150 push-ups
Focus on quality reps! This is not meant to be sets of really fast, sloppy push-ups. Focus on a really tight core, moving your entire body as one unit, and really protracting the shoulder blades at the top, like we do for our gymnastics plank.
Don’t forget that we have a workshop for handstands coming up! This will be open to the entire Knoxville Community, but our members get a discounted rate. If you have wanted to develop your handstand, or maybe you’re already pretty good and want to work towards more advanced skills, this is a unique opportunity! Check out our blog post for more details.
CrossOver Symmetry is a little bit about mobility, but a lot about stability. We do a lot of work with our shoulders in CrossFit, but we generally just focus on the big muscle groups. This can lead to some imbalances and instability. Enter CrossOver Symmetry, a warm-up, cool down, and strengthening routine for the tiny, often forgotten muscle groups. CS can help with a large variety of things in the shoulder including pain, coordination, overhead mobility, and stability. Athletes have seen improvements in pull-ups, kipping, overhead positions, snatch/overhead squat, and handstands, all from incorporating a 5 minute warm-up and cool-down with CS. (personal note from the writer: I went from occasionally being able to hold a free standing handstand for 3-5 seconds or walk for about 4 feet, to holding for close to 10 seconds or walking up to 12 feet with no additional practice, but simply adding this routine in to my normal workouts)
Coach Cameron will be leading workshops on CS after the regular CrossFit classes the next two weekends.
July 22nd @ 11:15 a.m. WEST
July 29th @ 10:15 a.m. NORTH
It’s free to you but spaces will be limited, so let a coach know ASAP if you would like to sign up!
Are you struggling to fit your new lifestyle in with your old one? Have some serious fitness and/or nutrition goals, but maybe you fall off in social situations? It’s happened to all of us! This week Coach Sara is leading a nutrition workshop all about this and more at North, Tuesday at 6 p.m. Sign up soon to get in!
As always, you can use one of Johnny’s e-mails as a reference, too.
Many of you know we have some strong weightlifters at the gym, but did you see that Tanner Paul got to go train with Pyrros Dimas this last week?? Pyrros is the most decorated Olympic Weightlifter of all time, with 3 golds and 1 bronze from the Olympics, and now is in charge of training for USA Weightlifting. He had some great things to say to Tanner, and we hope to hear more soon!
Monday – Long Chipper
Start the week off with a favorite of many athletes: the chipper. You must complete the reps for each movement before going on to the next. Double unders, handstand push-ups, squat cleans, pull-ups, and more double unders! There is a high gymnastics load in this, plus a challenging squat clean.
Tuesday – Field Day!
We haven’t seen field day in a long time! We’ll be rolling out the tires, carrying some kettlebells, practicing rope climbs, using slam balls backwards, and getting some fast sled sprints in. Move at your own pace, work for 35 minutes, and focus on quality movement. No score today!
Wednesday – Rower and Wall ball training
EMOMs are great for practicing technique and focusing on getting a certain amount of work done in a short period of time. Alternate between 20/15 cal row, 20 wall balls, and rest. Cap your row at 50 seconds and try to hit that number each time. Do all of the wall balls unbroken. If you stop to rest, whether that is on the catch or dropping the ball, just call it there. This is training to do 20 unbroken, not sets of 5! No score again today.
Thursday – “Keep ya abs tight!” – Lee Cross
Five rounds of sit-ups, power cleans, and 300 meter runs! Scale to a weight that allows the power cleans to be unbroken for at least the first round. And don’t save your SOGO sit-ups for today! Get them done early!
Friday – Shoulder Day!
10 rounds for total reps of BURPEES. The breakdown: 30 sec work 30 sec rest of burpees and push press (NOT shoulder to overhead) with dumbbells or kettlebells. Remember, score is just the burpees. Don’t rush the push press, but instead focus on some quality movement.
Saturday – Partner 800s
Run 800 m with your partner before each new movement. 100 T2B, 100 Russian Swings, 100 Push-ups, 20 rope climbs. Rep schemes will be designated, so you don’t even have to think about how to break up the work load!
We’re halfway through the month! If you’ve had a lifetime accomplishment, or just something you’re proud of or want to brag on a friend, send us your notes! We’d love to feature them in the upcoming newsletter. Send your e-mails to coach Scott! email@example.com
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