Pushing

Yeah, anybody feeling that?  “Kelly” was a rough workout this past Wednesday. But why??

For starters, we’re half way into our new training cycle.  The volume of training is higher and we’re doing a lot of tempo work.  This means you can’t just muscle or power your way through everything (if that’s normally your jam).

We’re taking the time to slow all of our movements down, and work one side at a time.  This means we’re training more intelligently, and probably hitting muscles in ways that we don’t always when we’re focused on speed.

Taking the time to build a good foundation and do things the right way and make sure you’re not just strong but balanced may be a new stimulus to your body…and that might mean a little soreness.

That’ll definitely make things a little tougher.  Don’t worry though…it’s the “good” kind of sore.  It’s growth!

I mentioned the word foundation.  This is where we apply that principle to our energy system training.

“Kelly” is an AEROBIC work out.  Ok, ok…before you sick the villagers on me, it is SUPPOSED to be an aerobic workout.  So why was it so hard for so many of us?

It’s because as CrossFitters, we usually work in the 5-9 minute range on most days.  Quick and dirty, holding on for dear life, mostly anaerobic and at our lactic threshold.

This may seem impressive, and we may look upon somebody doing a slow & aerobic or cardio based workout as easy, but it’s quite the contrary.

Your ability to go long and do a sustained effort for a long period of time is your foundation. It’s the base of your pyramid upon which all other energy systems are built.

If your long game is no good, your short efforts will suffer.  Think you’re good at fast, dirty, power sets?  I’m telling you right now that they are precariously perched upon a narrow foundation.

The top of your pyramid is built on a toothpick.  You have no idea the potential you could unlock!

So what’s the answer?  Hit up one of our Fusion classes twice a week.  Go for an hour long walk with your dog.  Take a hike around the neighborhood for 30 minutes or more.  Build your foundation.

We all need to work on our aerobics, cardio, and long sustainable sets, and the sooner the better! (Murph is coming).


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: Olympic Drills for Skills
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
Yeah, anybody feeling that?  “Kelly” was a rough workout this past Wednesday. But why??

For starters, we’re half way into our new training cycle.  The volume of training is higher and we’re doing a lot of tempo work.  This means you can’t just muscle or power your way through everything (if that’s normally your jam).

We’re taking the time to slow all of our movements down, and work one side at a time.  This means we’re training more intelligently, and probably hitting muscles in ways that we don’t always when we’re focused on speed.

Taking the time to build a good foundation and do things the right way and make sure you’re not just strong but balanced may be a new stimulus to your body…and that might mean a little soreness.

That’ll definitely make things a little tougher.  Don’t worry though…it’s the “good” kind of sore.  It’s growth!

I mentioned the word foundation.  This is where we apply that principle to our energy system training.

“Kelly” is an AEROBIC work out.  Ok, ok…before you sick the villagers on me, it is SUPPOSED to be an aerobic workout.  So why was it so hard for so many of us?

It’s because as CrossFitters, we usually work in the 5-9 minute range on most days.  Quick and dirty, holding on for dear life, mostly anaerobic and at our lactic threshold.

This may seem impressive, and we may look upon somebody doing a slow & aerobic or cardio based workout as easy, but it’s quite the contrary.

Your ability to go long and do a sustained effort for a long period of time is your foundation. It’s the base of your pyramid upon which all other energy systems are built.

If your long game is no good, your short efforts will suffer.  Think you’re good at fast, dirty, power sets?  I’m telling you right now that they are precariously perched upon a narrow foundation.

The top of your pyramid is built on a toothpick.  You have no idea the potential you could unlock!

So what’s the answer?  Hit up one of our Fusion classes twice a week.  Go for an hour long walk with your dog.  Take a hike around the neighborhood for 30 minutes or more.  Build your foundation.

We all need to work on our aerobics, cardio, and long sustainable sets, and the sooner the better! (Murph is coming).


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: Olympic Drills for Skills
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD
Today I want to talk about pushing.  This can take on a lot of meanings, so we’re going to discuss a few.

Pushing can involve the body or the mind.  In CrossFit we get to do both of these things almost daily which is great.  When combined they create on of my favorite things ever: resiliency.

Resiliency may be one of my favorite words ever, and my hope would be for each of us to make that our goal with fitness.  It’s not always about going the fastest or being the strongest.  We want to be resilient.  Resilient against sickness, stress, and time to create healthy and happy bodies.

To do this, we must push ourselves.  That doesn’t always mean pushing yourself to the breaking point.  Just small, safe, intelligently designed steps that accumulate into the process of moving forward.

Right now you’ve probably noticed we’re doing a lot of pushing…push-ups to be exact.  There’s a reason for this, and you probably already know: Murph is coming!

Without a doubt the place that we coaches see people struggle the most during Murph (myself included) is the push-up portion.  By training this movement more often, we will better prepare ourselves to be ready for the task at hand when it arrives.

All that pushing needs balance though.  This is why you almost always will see a pulling motion along with any pushing motion.  It isn’t always the case, but it’s the general rule.  Believe it or not, by strengthening your pull, it actually improves your push!  By keeping these things balanced you will prevent injury and create durability in your muscles & joints.

Of course we also have the mental pushing, which is an entire blog in itself.  You all know a little something about pushing past the point where you want to quit, or pushing a little harder than you feel comfortable to keep up…or stay ahead of your friends.  This keeps the pushing fun and in perspective.

The last push I wanted to mention was more social in context.  Put yourself out there!  Be proud of your achievements and victories, no matter how inconsequential you may think they are.

We LOVE seeing your Facebook & Instagram posts of you working out, PR’ing your lifts, wearing matching outfits with your workout buddy, or just hanging out at CFHV.  All of the hard work, fun, & camaraderie that we share each day should be no secret.  Push some of that positivity out into the world.

I hope you all have a great weekend and make it in for lifting some heavy things on Friday, and don’t forget Oly on Saturday

Have a great weekend!


Schedule this Weekend:

Saturday @ 9am: CrossFit Kids
Saturday @ 9am: Shred Sesh
Saturday @ 10am: Olympic Drills for Skills
Saturday @ 11:30-1:30: Open Gym
Sunday @ 10am: Energizer Long WOD