A #kitsapcrossfitteens athlete featured on the @crossfitkids IG page. #Repost @crossfitkids (via @repostapp) ・・・ Photo courtesy of @kitsapcrossfit Teens Warm Up: Run 200m 10 Push Ups-> Lunge 10 Squat-> Inch Worm 10 Sit Ups-> Bear Crawl 5 Burpees-> Sprint Skill: power clean Workout: 12-9-6-3-6-9-12 Pull Up Power Clean Double Unders Skill: 3 mins: Max calories on the rower Pre Teens Warm Up: Run 200m 10 Push Ups-> Lunge 10 Squat-> Inch Worm 10 Sit Ups-> Bear Crawl 5 Burpees-> Sprint Skill: power clean Workout: 9-6-3-6-9 Pull Up Power Clean Double Unders Challenge: 3 mins: Max calories on the rower: Winner chooses skill work tomorrow.
It’s these moments that make me love the CrossFit Open so much. Before today Tracie had only done 3 chest to bar pull-ups and not in the same day! Today she knocked out 32! “Last night, I was dreading the first Open workout! I actually loved it, slow & steady is perfect for me! Got a huge PR on chest to bar pull ups! Thanks to Jennifer, Rochelle & Heather for the encouragement!” Tracie
I just did 16.1 and then watched a round of it and I have some thoughts on the lunges. A) everyone keeps saying they’re easy and a recovery in the workout. They were more challenging than I thought they would be. The stability overhead gets to be taxing. B) the key to making the lunges easier is proper position. Notice how in the top picture the athletes’s knee is stacked over the ankle. This is a more efficient position than allowing the knee to shoot past the toes as in the bottom picture. Not only is this potentially not great for the knee but it puts more of the load on the quads. Keep the knee over the ankle to share the load between the quads, glutes and hamstrings. So, the moral to the story is to take nice long steps in your lunges. You’ll have to do less reps and your quads and knees will thank you for it.
Suzanne Hermanson has offered to hold an East meets West vinyasana yoga class on Sunday, December 13th at 10:00am. This will be a 75 minute long practice focusing on flowing sequences of movement coordinated with breath. Ideal for building heat, endurance and vitality! Open to all members of KCF and all levels welcome to attend. Please bring mat and a small blanket. There is no additional charge for this class, but she has requested a minimum of 8 people. Happy holidays!
“CrossFit is about community. It’s about your partner during the workout, your brunch after class and your small talk acquaintances when you’re lying face down on the ground in front of a fan. Your fellow CrossFitters are going through the same emotional and physical battle that you are. They are growing, inside and out, in the same ways you are. They faced the same challenge to get up and show up and give the workout the attention and sweat it deserves.”