For time:
1-2-3-4-5-5-4-3-2-1
Strict muscle ups
Strict deficit handstand push ups
*15 Minute time cap
Post times to comments and BTWB
Thursday September 15th Verve is hosting a Beginner Nutrition lecture. This lecture is open to Verve members and non-Verve members at no charge. As I prepare to offer up the necessary information to those in attendance, I am sitting referencing World Class Fitness in 100 Words By Greg Glassman. Sound familiar? Well, if you’ve never had the opportunity to read this, now you can:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
– Coach Greg Glassman, CrossFitFounder and CEO (Courtesy of CrossFit Inc.)
The first sentence is CrossFit’s nutrition prescription. Eating for both health and wellness and eating for performance. For the lecture in 2 weeks I will be diving into this sentence even more and hopefully answer all your nutrition questions. But what about the other 74 words? CrossFit Redding did a great job of breaking down Glassman’s World Class Fitness in 100 Words for us to truly see his vision of health, wellness, and fitness.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. The health benefits of functional weight training have been proven time and time again. With poor nutrition and the inevitable factor of aging, our bones lose density and osteoperosis becomes a legitimate threat to our wellbeing. But have no fear because lifting weights has been proven to increase bone density and keep away this painful disease.
Not only are we concerned with the strength of our bones, but muscles will strengthen and body fat will decrease as well as coordination, agility, and flexibility – all being the benefits of throwing some weight around. Remember that the functional movement we train and use promote compound movements that use multiple joints, including your hips which are prime movers. Another benefit of strength training is, yes you guessed it,….strength!
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, and presses tohandstand, pirouettes, flips, splits, and holds. We all let out a curse or two when a gymnastic workout is released. But pull-ups, dips rope climbs, and the other basic moves are not only a great conditioning tool, but help you to become more mindful of your overall body awareness. Learning to control your own body is important. As a child we learn basic motor recruitment skills and as we age, it is up to us to continue practicing new skills. Basic motor skills should be developed and used daily which is what we try to do daily in the class WOD’s. Don’t take your basic motor skills (or fined tune ones, either) for granted.
Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Don’t worry this is our part -we’ll make sure you run…and row…really hard and really fast. But you’re the one responsible for the time commitment: five to six times a week. Swim if you haven’t been swimming in a while, jump on a bike and pedal or go for at trail run and learn what it feels like to run on an uneven surface at speed and for distance – vary your training. Can you still lift your legs when you’re tired, fatigued, and your heart rate is elevated? Challenge yourself and if you think you can’t, do it anyway.
Routine is the enemy. Keep workouts short and intense. This is why it is never the same when you walk into the door, the daily whiteboard is always a surprise. We may program in a short strength routine or progression, but never the same workout over and over again. Burpees every day?… No thanks (you’re welcome)! Our bodies learn to adapt to the physical activity that we put it through, so a constantly varied program is needed for continued results – to burn fat, strengthen the muscles and mentally speaking, to never get bored with the same routine. Our physical work varies from short and intense to longer “grinders” that test us both mentally and physically across a wide spectrum.
So what to do with all this fitness?
Regularly learn and play new sports. Go out and try something new, whether it be stand-up paddle boarding, mountain biking, tennis, volleyball, or fencing. Whatever the sport, we urge you to challenge yourself to something you never thought possible. The tools are there so go use them!
For full article by CrossFit Redding click here.
