TIPWOD:DU


Double Unders are the most frustrating November in CrossFit. There are a million things that can go wrong and mess up your grove. Break down each part of the way YOU do the movement and make them as consistent as possible. That way when you can diagnose the issue on the fly.

 

Watch this his video and work on these every day!!

18POINT1 Tips


1. Mobility: hamstrings are going to need some love before this workout. Nothing will stop your toes too bar faster than tight hamstrings. First put a ball under your leg while in a seated position. Extend and curl the leg while hinting around for the tightness in that leg. Then do a partner stretch on the hamstrings. Contract and relax to prep the legs for quick stretching and tension.

2. Warm up: Don’t over warm up. In a 20 min workout you’ll have plenty of time to find a grove. Do some rowing and make sure the hands are ready to hang from the bar.

3. Movement: Minimize your time under tension early this means use a shorter kip on the toes too bar and a quick dip on the clean and press.

4. Strategy: Come out smooth and test out paces during the first 6 minutes. You’ll know then whether to slow down or hit the gas. Stay consistent from 7-16 min these minutes are very boring and it’s easy to lose steam. Then turn it up the last 4 minutes.

Injuries Are Not Setbacks!


Injuries, inside or outside the gym

I’m sure we have all had at least one in our lives. Injuries are normally viewed as limitations to what you can do physically from that point on until you have recovered. I’m here to tell you that injuries are actually opportunities. An injury is an opportunity to become an expert in a different area of your training.

Most people would agree with this statement, and most people would think that I’m not even saying anything new… but how many people actually take the opportunity that an injury gives them to become a specialist in a different aspect of the gym?

Here’s a few guidelines if you’re dealing with an injury.


1. Talk to your Coach

None of the coaches here at CrossFit Boom are doctors and we cannot diagnose injuries. But let us know that something is going on. We’ll always recommend that you go see your doctor or chiropractor and figure out what is wrong. Then let us know how we can help!


2. Identify everything you are able to work with and make a list

Identify every part of your body that you can work on that isn’t related to the injury. For example if you have a shoulder injury, working out your core, hips and legs should not be an issue. For a lower body injury, doing upper body movements should not be an issue. Your coach can help you!


3. Focus on the mobility and health of your muscles and joints.

Mobility is a huge aspect of our fitness and usually overlooked. Ignoring mobility can be a cause of many minor and major injuries, so taking the time to focus on the parts of your body that are not yet injured, and doing some extra mobility can help prevent future injuries.


4. Make strength and strict movements your priority

Again, working around the injured body part, begin working on strengthening every other muscle that you can think of.  A shoulder injury is the perfect opportunity to start a strict squat cycle.  A leg injury is the perfect opportunity to master strict/weighted pull-ups, shoulder presses, or push-ups.


5. Make it your goal to become a specialist

CrossFit teaches that specializing is the enemy, and that is normally true. However, if you have a broken leg and you cannot squat, run, jump, etc, why not specialize in gymnastics? Master the muscle up, practice L-sits everyday, learn how to walk on your hands!

Again, injuries are not limitations. They are disguised as opportunities to learn something new, and to become a specialist around the gym. Make sure you work with a coach to determine appropriate scaling and modifications, and always refer back to your doctor when it comes to the actual injury itself.

What if Today was Day 1


What If Today Was Day 1?

I saw a video the other day of a younger Julie Foucher (CrossFit Games athlete and M.D.) doing foundations back in 2010.

https://www.youtube.com/watch?v=84sHByXXyeI

Watching this video popped this idea into my head, and I wanted to share it with you all.

Julie Foucher started doing CrossFit just like the rest of us – not as a stellar athlete – but just pretty regular.

She struggled with the same exact movements that we all struggle with. Years later, with an unwavering determination, she is known as one of the best female CrossFit athletes of all time.

https://www.youtube.com/watch?v=kBnRP-iM-Yg


What if you had started CrossFit many years ago and trained and ate like a champion – giving everything your all, 100% effort day in and day out?  Where would you be today?

Now what if I tell you that today is Day 1… and you have the rest of your life ahead of you. How are you going to use it?

People like Julie Foucher start on Day 1 and give whatever they are doing their all. They don’t make excuses, complain or get down on themselves. They know that the journey will be long but they are willing to put in the work. There will be bad days, probably more so than good days, but in the end it will be worth it.

So whatever you are doing – CrossFit related or not – work your tail off every single day to get better at it.

It’s your responsibility.

Back to the Basics (Part 3)


Okay… well we’ve emptied our bank accounts and you’re worth millions, at least your movements are.

In our final installment of Back to the Basics (Part 3) we want to highlight one more thing from Greg Glassman’s Open Letter to CrossFit Trainers, he writes.

“It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.”


So, how’s that deadlift looking?

DEADLIFT

https://www.youtube.com/watch?v=op9kVnSso6Q


SUMO DEADLIFT HIGH PULL

https://www.youtube.com/watch?v=o6QniJ9FaGA


MEDICINE BALL CLEAN

https://www.youtube.com/watch?v=-nk0GqeSTJs

The Power of Community Spirit


The CrossFit community is unique.

It seems like every CrossFit affiliate I have ever been to (while all have their differences) are similar in that they all foster a positive community, where people talk to each other, are welcoming to newbies, cheer each other on and in the end become friends. In the typical “globo gym” (a CrossFitters term for the conventional gym) members don’t communicate, except for the occasional “can I get a spot” or “are you still using that bench.”

In a CrossFit gym, however, as soon as you walk in you are bombarded with people trying to get to know you. Where are you from? What do you do? How long have you been CrossFitting?

So why does a CrossFit gym experience have this unique characteristic of community? And why is it important?


The Why

The workout of the day is the same for everybody, no matter what skill level. When you do the same thing as the person next to you, you know exactly how they are suffering. When you suffer together, there is a natural bond. Whoever finishes first in the workout knows exactly what everybody else is going through and the type of encouragement they will need to get through it.

With the coach-led, group classes, participation and attention levels are higher than at a globo gym.

Athletes at a CrossFit gym can’t put in headphones and zone out, otherwise they will miss the entire purpose of having a coach. When you are “forced” to pay attention and participate during class, you tend to be more aware of the people around you!

And finally – people who work out a CrossFit gym tend to have similar interests and/or personalities.  Let’s face it, CrossFit isn’t for everybody. The people that stick around a CrossFit gym have a lot more in common than they may realize it, which is why it makes it so easy to talk to each other, go out for beers on the weekend, etc, etc.


The Community

Provides support! It provides support during a workout, after a workout and throughout your entire journey into becoming a more fit human being. We link fitness to intensity. Without people cheering you on while you finish a workout, you probably wouldn’t finish the workout as strongly as you started it. Your intensity would decrease and you wouldn’t get as much out of the workout as possible. After the workout, having people come up to you and give you a high five along with some encouraging words reinforces that what you just went through was really worth it, and tomorrow will be just as satisfying. And finally, when you feel part of a community, you tend to stick to that community a lot longer. Fitness isn’t something you can just find in a month and then revisit every once in awhile. It is a lifelong journey of changing habits to become as healthy as possible, and we all need a support system to help us through it.

I’ll challenge everybody out there to remember the following when in a CrossFit gym:

  1. When you walk into the gym each day, say hi to as many people as possible, especially the new people! We were all new at one point and scared out of our minds. Go share some CrossFit stories with someone you don’t know!
  2. If you get done first, you should be the first one cheering everybody else on. Clap, yell, help countdown the final reps.
  3. Do not put away your equipment until everybody is done! You may not realize it while doing it, but think about how deflating that can be to someone still trying to finish the workout.
  4. At the end of class, go give everybody a high five, even the coaches!

#communityoffit

Back to the Basics (Part 2)


Okay, so the first part of our series talked about a $1 million squat, I know you’ve been working on it.

In Greg Glassman’s Open Letter to CrossFit Trainers, he writes.

“The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’re ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.”


It’s time to up the ante and take a look at the press series.

PRESS

https://www.youtube.com/watch?v=xe19t2_6yis


PUSH PRESS

https://www.youtube.com/watch?v=X6-DMh-t4nQ


PUSH JERK

https://www.youtube.com/watch?v=V-hKuAfWNUw

Back to Basics (Part 1)


So you’re starting to get pretty good at this CrossFit thing… wanting to try more complex movements or move really heavy things.


But how good are you with the PVC pipe?

If I were to give you somewhere between $1 and $1 million dollars for demonstrating the best overhead squat in the world, how much would you earn and would you earn it consistently?

In Greg Glassman’s Open Letter to CrossFit Trainers, he writes.

“There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.”

So how often do we go back and work on our overhead squat? Maybe we think it’s good, so we get complacent and we jump straight to the barbell every time. Maybe, just maybe we should work with the PVC a little bit more.

So, is your overhead squat a $1 or a $1 million dollar movement?


Let’s build $1 million dollar squats.

SQUAT

https://www.youtube.com/watch?v=C_VtOYc6j5c


FRONT SQUAT

https://www.youtube.com/watch?v=m4ytaCJZpl0


OVERHEAD SQUAT

https://www.youtube.com/watch?v=RD_vUnqwqqI

The Power Of Positive WODing


Whether we know it or not, our mindset towards a workout and the thoughts we have before, during and after a WOD affect our abilities to perform.

I want you to imagine that it’s 5:00 pm and you check the WOD for tomorrow.

21-15-9

Overhead squat 95/65

Double under

Toes to bar

If the first thing you thought was “oh crap, overhead squats, I hate overhead squats!” or “dang, I can´t string 21 double unders together,” then you are already at a disadvantage. Before the workout has even started, you are telling yourself that you can’t do something… seems counterproductive to me. You might not realize it, but you are giving yourself an excuse to give up.

In our latest blog, The POWER of Positive WODding… Learn 3 Steps to Keep a positive mindset.


Step 1: Identify What you Like

When you look at the workout the night before, identify everything that you LIKE about the workout (oh good, the weight isn’t too heavy… or, I’m really good at overhead squatting, I can handle that). Next, take a look at the rest of the workout and identify what is going to be a challenge. Realize that challenges are what make you better, so even if you aren’t stringing double unders together, try changing your mindset to “this is a great WOD to practice DUs.” Finally, put those two things together and come up with a plan. “I’m good at overhead squatting, so I’m going to crush that part of the workout. I’ll pace out the double unders and try to hit big sets, and then try and get big sets of toes to bar with minimal rest.”

Next: the workout actually begins. Have you ever told yourself, or been told by someone, to NOT drop the barbell? You are trying to pump through 21 thrusters, and you tell yourself “don’t drop the barbell.” Our brains, especially during exercise, tend to ignore negative statements. So rather than process “don’t drop the barbell” all you are thinking about is “drop the barbell.”


Step 2: Use Positive Statements

Use only positive statements to yourself or to your friends during a workout. Instead of “don’t drop the barbell”, try “get as many as you can” or “big set.” Also – when you do put down a wall ball, kettlebell, barbell, etc, tell yourself to put your hands back on it. Once you have your hands on the barbell, your body will naturally follow and start back up, reducing your rest time. The quicker you get your hands back down, the quicker you will start back up!

Finally: post-WOD. How many of us have been guilty of finishing a workout and pouting because you didn’t do as well as you wanted? Sometimes we have bad days, bad workouts, we can’t control how everything goes, but we can control how we respond to everything.


Step 3: Celebrate The Success of Everyone

As soon as you finish a workout, no matter how long it takes you, go high five everyone else in the room. Praising other people for their good work will naturally make you feel good about yourself. It helps you forget about how you performed, and it also makes everyone else feel great. If there was one movement in particular that gave you trouble, tell yourself that the next time it comes up, you are going to get to the gym 10 minutes early and practice it.

These 3 simple changes to your mindset will have a bigger impact on your performance than you might imagine. Try implementing them the next time you show up to the gym and you will be pleasantly surprised.

Travel WODs


#1

3 Rounds For Time:

Run 800m

50 Air Squats


#2

10 Rounds For Time:

10 Pushups

10 Sit ups

10 Squats


#3

For Time:

200 Jumping Air Squats


#4

5 Rounds For Time:

Run 200m

15 Squats

10 Push Ups


#5

3 Rounds For Time:

Run 400m

25 Pushups


#6

4 Rounds For Time:

10 Handstand Pushups

Run 200m


#7

20 min AMRAP

5 Pushups

5 Squats

5 Situps


#8

10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set


#9

21-15-9

Air Squats

Push-ups


#10

Spend a total of 5 minutes in a handstand

Accumulate time 


#11

For Time:

Run 1 mile


#12

4 Rounds For Time:

15 Pushups

15 Air Squats

15 Sit Ups


#13

5 Rounds For Time:

5 Tuck Jumps

6 Pistol Squats

5 Broad Jumps


#14

7 Rounds For Time:

Handstand 30 seconds

15 Squats


#15

10 Rounds For Time:

15 Pushups

Run 100M