Workout of the Day
November 26, 2013 at 9:30 pm
**Schedule Reminder – No Skills & Drills Tonight**
10 Rounds for time
3 Snatches (165#/115#)
30 Double unders
Post time to comments.
T-Roy locks out a strict press during CrossFit Total.
Last Minute Thanksgiving Recipe Ideas
Are you still scrambling to figure out what you are going to make for Thanksgiving? It’s not too late, although, good luck finding a parking spot at the grocery story. I could have done a comprehensive search of all of the interwebs and put together some of the best looking recipes but fortunately, Mark Sisson of Mark’s Daily Apple has already done the work for me. Check out his Primal Thanksgiving Menu post. It is essentially a comprehensive recipe list from appetizers to desserts with links to all the recipes. We make his Breadless Cauliflower and Mushroom Stuffing every year and it’s a big hit.
Once you get your menu finalized and your shopping done, don’t forget to plan out your day and make sure you come in to our 5th annual Earn Your Feast WOD at 10am on Thanksgiving Day.
November 25, 2013 at 9:30 pm
3 Rounds for time
21 Kettlebell swings (53#/35#)
Compare to 04/20/12 and post time to comments.
Even with a bum wheel, Susan pulled an impressive deadlift PR of 283#.
Pull-ups: Strict Before Kipping?
There is an age old debate in the CrossFit world, should you teach someone how to do kipping pull-ups before they are able to do a strict pull-up. CrossFit Media recently aired a debate on that topic, Strict Pull-ups Before Kipping Pull-ups?
Those in the “strict first” camp put out a well reasoned argument. They believe that you shouldn’t learn the dynamic movement before you have the strength to demonstrate control during every phase of the strict movement, especially the descent. Their concern is that if you learn to do kipping pull-ups before you have the strength to do a strict pull-up then you put the structures of your shoulder at risk. Again, on the surface that seems to make sense.
I’m not going to say that it’s not a good idea to develop the strength to do strict pull-ups. I am a big fan of strict pull-ups and we program them. I do not, however believe that it’s that black and white. I have personally witnessed quite a number of people who could do strict pull-ups for days but as soon as they even attempt a kip they look as if they are going to rip both of their shoulder out of their sockets. It’s not a pretty thing to watch and it’s not a lack of strength issue. I also know quite a number of people who were able to develop beautifully controlled kipping pull-ups long before they were able to do a strict pull-up.
The key, I believe, is not strength in isolation but rather, control. Learning to do a controlled kipping pull-up progression is safe as long as the athlete understands the current boundaries of their limitations and doesn’t try to step too far outside of those boundaries. If you are still trying to figure out how to use your hips and shoulder to develop horizontal momentum it is likely not a good idea for you to start trying to figure out how to get your chin over the bar, that’s not the next step of the progression. If you can sorta do one kipping pull-up, it’s not the time to start worrying about butterfly kipping pull-ups.
Stay in your lane of ability. Master your lane and then venture onto the next step. All the while, don’t forget strict pull-ups are damn sexy and you should want to be able to do one or ten.
November 24, 2013 at 9:15 pm
Post loads to comments.
We all wish we had mad pull-up skills like Brodie.
A Different Kind of Pull-up Progression
A couple of weeks ago, Brandi and I had the great experience of interning at a CrossFit Kids Seminar. It had been nearly 3 1/2 years since we attended the seminar and it was great to see how far it has evolved. One of the coolest things about the Kids Seminar is that the coaching techniques you learn are not only appropriate for children but they also work really well for adults. The pull-up progression is a great example.
The CrossFit Kids pull-up progression is very different than the adults, but the general concept is the same. For those of you who have been struggling with developing your pull-ups, this “new” progression may be just the ticket for you. This isn’t to say that doing the progressions while actually hanging from a bar or using bands isn’t appropriate, but in keeping true to the CrossFit charter, your pull-up skill work, and any other skill work for that matter, should be constantly varied just like your training.
Today we’ll incorporate the CrossFit Kids Pull-up Progression into our skill work just to get a fresh new look. Next time we may go back to the adult version. If you are working on pull-ups on your own we suggest you change it up frequently so that you are working all aspects of the skill development.
November 23, 2013 at 9:03 pm
Who remembers, “Bring Sally Up”? I’ll bet Tracie does.
Invisible Bike Helmet
Totally not CrossFit related, but a really cool concept none the less. Doubt we’ll see this in the Tour de France anytime soon, but I for one, dig it.
November 22, 2013 at 10:28 pm
Squat snatch (135#/95#)
Compare to 12/07/12 and post times and loads to comments.
Coach Mindi, just hanging out during the Dynamic Duo Team Throwdown.
Mother’s Exercise May Boost Baby’s Brain
Maybe there is something in the water, I’ll have the filters checked in the water dispenser, but there sure have been/are a lot of pregnancies going on around KCF lately. We couldn’t be more excited for these families that will be adding a new bundle of joy to their lives.
It goes without saying that we are 100% supportive of a woman continuing to do CrossFit during her pregnancy. We have had quite a number of women CrossFit through their entire pregnancies and do very, very well. Unfortunately, there is still a paranoia around vigorous exercise and pregnancy, especially anything that involves a barbell or some complex sort of movement.
Here is yet another study that highlights the benefits of exercise during pregnancy. This is one is a little different in that it relates gestational exercise to a possible boost in brain development. It’s not that surprising, we can’t imagine that there is any part of a baby’s development that wouldn’t benefit from the Mom being physically active. If exercise can boost brain power in young children why wouldn’t it boost brain development in a fetus?
Anyway, read this article, share it with your friends and family members and if you are pregnant and have questions, don’t hesitate to ask questions. We have several women who can put your minds at ease.
New York Times Well Blog: Mother’s Exercise May Boost Baby’s Brain
If a woman is physically active during pregnancy, she may boost the development of her unborn child’s brain, according to a heart-tugging new study of expectant mothers and their newborns.
It has long been suspected that a mother-to-be’s activity — or lack of it — affects her unborn offspring, which is not surprising, given how their physiologies intertwine. Past studies have shown, for example, that a baby’s heart rate typically rises in unison with his or her exercising mother’s, as if the child were also working out. As a result, scientists believe, babies born to active mothers tend to have more robust cardiovascular systems from an early age than babies born to mothers who are more sedentary.
But for now, the lesson is clear. “If a woman can be physically active during her pregnancy, she may give her unborn child an advantage, in terms of brain development,” Ms. Labonte-LeMoyne said. And the commitment required can be slight. “We were surprised,” she said, “by how much of an effect we saw” from barely an hour of exercise per week.