Remember, no 8:30 class today. Meet at Glenn Hall Pool in River park at 10 AM sharp!
"Aw Hell No!"
AMRAP 20 Minutes
66 Yard Swim
6 Each One Arm DB Thruster 45/30
6 Pool Burpees In Deep End
When a tennis player or martial artist “yells” they are actually bracing their midline so that optimal force can be generated into the ball or opponent. And you thought it was all for show and the intimidation factor. As a matter of fact, this is just another expression of max force development by generating power from core to extremities. When you’re told to squeeze your ass, tighten your abs, keep your head down, and take a big breath before going into a big squat we’re advocating the same process as master sensei. We’re sticklers of form not just for the sake of safety but because form follows function (this means if you lift better you lift more). The patterns by which the body moves safely through are also the patterns by which our machine is strongest. See the link for a much more eloquent explanation than I could offer. Think about sprinting or jumping as high as possible. You may not realize it but you are bearing down as hard as possible because if your spine is not stable your CNS will not allow you to generate maximum power. So what am I getting at you ask… stop forcing the coaches to REcorrect you for the millionth time. SQUEEZE YOUR ARSE, TIGHTEN YOUR BELLY, AND TAKE IN A BIG BREATH and you will see your numbers go ^.
By the way, why is Ohio the Meccah of fitness?
Robb B
Pavel is awesome and I highly recommend his kettlebell tutorials….as much for his speaking as his technique, it is classic. This is the guy I learned kbells from before i discovered crossfit.
Matt P
Justin- thanks so much for thinking outside the box and taking us out of our element.
Justin Riley
Epic WOD today. About 40 people showed. It was great to do something different. Always so humbling to put swimming in a workout. It was the first time I looked forward to the thrusters in a triplet.
Thanks to all of you who went outside your comfort zone to try something new. That my friends is what CF is all about. The pool will be closed for the year shortly, but keep your fingers crossed the city can keep it funded for next year. We will definitely do this again if possible. If not, looks like we may have to suffer the frigid waters of Lake Natoma.
Alice
Thanks for thinking outside the box! Hahaha.
Jennifer R.
That was humbling in an entirely new way. Nothing hurts (‘cept my scraped knee), but I am pretty unmotivated to do much else today.
Thank you, Justin. Your ceaseless efforts to continually confront us with limits we didn’t even know we had will not go unrewarded.
Olga B
Hey Justin, Dallas from Salt Lake who I met at South Lake Tahoe today said “hi” to you and Travis. He-he, figure that one out.
I also met Natalie Taylor, the trainer of Norcal Strength & Conditioning, who was picking up some ideas for her clients at today’s MovNat workshop.
It was a fun day.
Now I’ve gotta read the Russian dude’s interview.
Anne
Olgoa- did you do/are you doing MovNat? I heard that guy speak at the Ancestral Health Conference and he’s awesome.
Adidas F50
The water was perfect for laps. Although I noticed people thinking it was “cold” water at first, I am sure no one said that after the second lap into the WOD.