Pull and Push….
CrossFit Games
The CrossFit Games sectional/regional information has been released. This year, those wishing to compete as individuals will need to qualify at the OR/ID sectional event in March . The other opportunity to compete will be as a member of the CrossFit Portland affiliate team. This year, affiliate teams will have to qualify at the regionals to be eligible for the games. The NW regionals are in May.
Even if you do not plan on competing as an individual, potential team candidates should plan on entering the sectionals to gain competitive experience.
If you are interested in competing, please be sure to see me (Scott) sometime this week. We will be beginning specific training for the competition shortly, so I want to schedule a meeting with everyone who is interested. Training will include more individualization, specific nutrition, and a modified training schedule. You will occasionally be doing more than one workout a day.
Mobility Class News
Due to the popularity of the Monday night mobility class, I have decided to offer a second class. This class will actually be a “course”, each one lasting 6 weeks. You will need to sign up in advance for the whole 6 weeks. This will allow me to individualize what everyone does in the class, and will give you more information you can use in the future.
The first course will be on optimizing structural balance of the shoulder girdle. We will be looking at mobility, flexibility, and strength. This class, unlike the regular Monday class, will have a strength training component. More details coming soon!
S-I joint pain?
If your S-I joint is chronically unstable or painful, look carefully at the mobility of your hip, knee, ankle, and foot. The S-I joint should be relatively stable, but if you are immobile in one of the previously mentioned areas, the body will compensate by increasing mobility at the S-I joint. Dedicated work on improving the mobility of your lower extremities can pay off in resolving long standing low back pain.
12/14/2009
Warmup:
1) Jog 400m, or 4 shuttle runs
2) 2 rounds:
7 T-planks to Down Dog combo
7 Sumo walk fwd, 7 sumo walk bwd
5/5 Lateral lunge thrusters (light DBs)
Pick one strength series, do 2 rounds.
Strength series:
A) HSPU – one slow negative
L-pullups – 2-6 reps slowly
or
B) Front lever hold – near max
L-sit or L-hang – 80% effort
WOD:
1) Weighted Dips 5-5-5
2) Within 15 minutes:
Row 2500m
AMRAP burpees in the remaining time
ROM:
Pullover stretch x10 + 10 sec hold
Active shoulder lift x10 + 10 sec hold
Down dog shoulder stretch x 30 sec
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CrossFit Portland Around the Web
Ok so I have been thinking about my next step or challenge at crossfit and then Scott posted this nice little blog about the Crossfit Games. I am interested in it but was wondering if their were any other girls out there that thinking about it as well. It would be fun to do this with some girls…you know people to keep me honest and motivated. Is there anyone out there who would be interested in doing this with me?
I have this crazy notion that I am participating in the sectionals….
Des, I am in as well. Let’s all get a little crazy together.
Ok, I am in. Just wanted to make sure I wasnt the only crazy one out there. I look forward to working with you guys and the challenge this will bring.
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