I saw this again on the Games Facebook site. It asked the question if you should ever sacrifice form for competition. This was accompanied buy a pic of a girl doing a clean and struggling to catch it. I read all the comments, and there were tons. The VAST majority of them all said that you should NEVER sacrifice form for competition. I don't agree with this. First I need to say that we preach form all the time. We want to keep all of you safe each and everyday. However, if you are doing a workout and your form is picture perfect, then you are going WAY to slow, or its way to light for you. Perfect form will, and should occur during the warm up. The Intensity isn't there, the weight is usually lower and so the stresses on your body are much less. Once the weight gets heavy and you start to get fatigued, form will start to slip into the good realm. This is still plenty safe to do these lifts. You should still be trying to hold the form together but its not about being picture perfect now. Now its about going fast and hard. If the form gets to a point where it is unsafe then its time to stop and revamp the workout. When you are in a competition, now it doesn't really matter what it looks like as long as the parameters are meet. So you may be a bit sloppy on some stuff, but this is because you are going faster then you even had. You will be trying to complete the task before anyone else and you will be forced to take risks and lift if you are too fatigued, run if you are too tired and carry even if you barely able to stand. However, just because its competition, yo have to realize that there can be consequences if the dice is rolled and you have to be willing to accept it:) So just go fast and hard all the time, keep it in the good range.......This means do it today!!!!
We have added new classes this week!!! We will have a 530am class Monday through Friday and 530 and 645 pm evening classes on Friday!!!! Stay tuned for more classes being added as well as a new Foundation Class to be offered!!!!
FEEL THE NORTHERN HEAT!!!!
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"Nitrous!"
INFERNO Warm-up x 3
Complete the following:
Tabata Deadlift (315#, 215#)
*8 rounds of 20 seconds max reps and then 10 seconds of rest. Total time of 4 minutes and scored by total number of reps completed.
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Tabata Overheads and Pull-ups (135#, 95#)
* same as above except one round is 20 seconds of Pull ups, 10 seconds rest, then 20 seconds of Overhead Squats and 10 seconds rest. Round time is 1 minute and total workout time is 8 minutes.
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Row Sprint
*500m row for time 2 times but not right after each others. Have at least a round of rest.
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MWOD........treating the shoulder for internal rotation!
Post to comments:
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While the Camping Trip is in the making with Danica Boyle, Wes Piatt and Katelyn Kaney working on those dates.
I (and hopefully with the help of my BBQ co-planner Brooke Lorber) will be looking for nailing down the BBQ dates. Here are some options for BBQ dates looking at a Saturday or Sunday for one of the following weekends (July 20-21 or 27-28 or August 3 - 4). In case your wondering the Games is the weekend of July 13th-15th. It is important that we can line up a date as soon as possible as we have to reserve the park site, and they fill up quick in SLO.
So this is how it works. Generally the bulk of the meet will be provided. We need people to bring side dishes and other items plates, cups, drinks and etc... However we need to know what those side dishes are a head of time. Once we have a date we will set up a calendar event on Facebook and make sure to get people connected on it.
It is VERY helpful to know a head of time those people planning to attend or cant attend. This helps us and others to plan on the food. Darren Keola Savella we would like to invite the Crossfit Ohana up as well, so please give me some input on dates that work for you.
Typically the BBQ included Cattaneo Bros sausage, tri-tip and chicken, however this year we have requests for Beef Ribs and Pork Ribs. Anthony has volunteered to bring down this barrel to cook Pork Ribs. John Alderman (the man that worked the grill at CFH) has volunteered to work the grill. Members and friends have brought other items that have shown up is Veggies we can BBQ like Asparagus, non Paleo items like garlic bread, or other good stuff like fruit salads, green salads, chili and salsa. Anything and everything is welcomed. If Bill shows up it is always nice to bring a ton of different brownies and watch his sweet tooth kick in and devour them all, while you are talking to him about how to eat better.
I apologize now, that I can not set a date and time that will work for everyone.
Locations we are shooting for is Cuesta Park. Below is a link for some park information.
Reason for choosing this location: BBQ pit are large and that is helpful in cooking a massive amount of food to grill for you beasts. There are a few horseshoe pits and a great sand volley ball pit. Also there is a large grass area where in the pass football has been played or various drinking games. Play ground for kids. Dog friendly.
Hopefully an easy location for everyone to attend. This BBQ is meant for everyone to come out and bring their family and friends. Good time for the morning crew to meet the night crew to meet the noon crew. Great for Inferno Family to spend some time together having some fun with their new functional bodies. Also hopefully we will see Crossfit Ohana members making the journey down to have some fun.
Possibly Inferno (Bill Grundler) could set up a beach wod, it is summer and then head over to the park. Don't expect you Crossfiters to stay clean it is time to celebrate, eat, drink (responsibly) and get dirty.
Trust me when I say this is something you don't want to miss. The BBQs in the park in the past have been nothing but fun. One included a fire show. It is also a great time to bring new people that you have tried to convince to show up to this crazy gym. Bring them to the BBQ and let them get to know all these crazy people.
Not a time to be shy people. If you can't cook, or lack the ability to cut up fruit, then there is other ways to help. I know all of you can lift weight so there is setting up tents, loading and unloading a bunch of wood for the grill. Setting up and tearing down.
If you don't like posting and rather drop me an email I am fine with that as well. Hit me up at calikine@gmail.com.
Posted by: ShawnG | 06/20/2012 at 07:24 AM