21-15-9 Shades of Games

I can't believe it's been over a fortnight since I last posted.  Confession:  my nose has been stuck in a certain trilogy and I'm embarrassed to say it has taken up some all of my spare time.  We won't mention which trilogy it was as this isn't that kind of blog.

So much as happened over the last 2 weeks.  Hello?!  CROSSFIT GAMES 2012!  Needless to say, I was glued to my laptop the entire weekend.  One of my favorites was when it was announced that the individual athletes would be participating in a mini triathlon and not only that but TWO WHOLE DAYS PRIOR TO WHEN THEY THOUGHT THEY WERE GOING TO START!  Holy crapoly!  I can't even imagine.

A lot of the events this year were track based, which I actually enjoyed quite a bit as it showed a lot of diversity and allowed for anyone, small or large, to have a fighting chance.  The final event was my favorite.  A combination of the Girls.  Elizabeth, Isabel and Fran.  Oh Isabel, how I loathe thee yet these ladies and gents made it look like a walk in the park.  So jealous!


Here's a look at the female winner, Annie Thorisdottir and male winner, Rich Froning.  First two to ever win the Crossfit Games 2 years in a row consecutively.

http://games.crossfit.com/video/annie-thorisdottirs-victory

http://games.crossfit.com/video/froning-champion

If you have some spare time on your hands, google either one of these athletes because guaranteed, you will be motivated!

And don't forget - Strong people are harder to kill...and more useful in general. ~some random crossfitter.

Rock it out peeps!

B

Four Five Six...it IS about the food!http://shopgyminc.blogspot.com/

Nutrition.  Hot topic these days.  80% food 20% exercise.  Is it true?  Is it just "one of those" stats?  It's funny because over the last week or so this seems to be a topic of conversation for me in multiple different groups.  Perhaps it's a sign.  Nahhh!

Here's what I think.  For those of us that have these twisted "crazy" hangups with food, any mention of a "diet" or "nutrition challenge" sends us over the deep end.  It's like someone just announced that we can never eat anything but spinach and brussel sprouts ever again FOR THE REST OF OUR LIVES!  It's an instant feeling of panic!  "I better eat like an absolute HOG the day before because starvation nation is soon to arrive."  Stupid?  YES, I know!

So after today's WOD of 21-15-9 box jumps, kb swings then run 400m, I was absolutely gassed!  I even had a woozy pukey feeling.  "Why?" I asked the group.  "Why do I feel like this and why do I feel like I'm giving it everything and I still end up last??"  To which the Wodfather a.k.a. Johnny replied, "well, what did you eat yesterday?  How did you sleep last night?"  Lightbulb moment!  And yes, I am a slow learner.  It's the food!  Which I guess I've known subconsciously all along but didn't want to commit to better ways.

This is what I've decided.  There will be no diet.  There will be no nutrition challenge.  What there will be is wiser choices!  I will fuel this temple with what it deserves!  And I will know that what I put into my body, my body will return back to me.  Simple as that.  A wise man once told me, "keep it simple stupid!" and that is what I shall do.  Baby steps.

And remember ShopGymers...

The odds are it's not food if it arrives through the window of your car ~author unknown

B

**Disclaimer:  I am in no way knocking "nutrition challenges" or "diets".  This is just what works for me personally not ShopGym as a whole.  No offence intended.

For those about to rock (or WOD), we SALOOT you!

Yesterday was a HUGE day for ShopGym.  We officially ended our very first Intro class and it was awesome!  We had 13 people sign up for the evening class and 3 or 4 for the early morning class.  We covered everything from flatulence to flat abs.  (I love you mom!  I'm sorry John!)

One of the things that struck me most was how open and receptive people are to learn new things.  Every single one of our newbies (box) jumped in with both feet ;) and succeeded!  Who knew you could all do a pullup?!  Modified or not, it's still a pullup!

About half way through our Intro Class sessions one of our ladies had a horrific loss happen to her family yet she persevered and continued to come.  I cannot imagine how hard it was for her to do that.  I want to personally take this opportunity to thank her for allowing us to share that evening with her, through tears and sweat, I believe our bond just got that much stronger.  ShopGym prayers will continue to go out to you and your family.

As all good things must come to an end, I hope that we will WOD together again in the near future my ShopGym newbies!

Remember peeps:  Eat Clean, Train Mean, Get Lean!

B

Nothing screams summer like burning triceps

June 21, 2012 WOD

5 RDS for Time

5 Snatch
5 Ring Dips

I personally find the snatch a difficult and complex movement and was actually happy to find that I wasn't the only one.  Today's nooner was tough in a different sort of way.  A technique kinda way.  So like I do many times before or after I WOD I immediately grab my protein smoothie and log into youtube.  Chris Spealler and EvaClaireSynkowski do an awesome job breaking down the snatch and because I'm a huge fan of Chris, I choose this video to watch.

Check it out if you're looking to improve your snatch!

And remember "every accomplishment starts with the decision to try" ~ author unknown

Rock it out my fellow ShopGym peeps!

B

*title copyrighted from my niece's fb page ;)

We're Back...

As you can see from the last post, it's been awhile.  So just a quick update as to what we've been up to.  In May of this year John sold his farm and ShopGym officially became a resident of Niverville.  Although the space is a lot smaller that John's shop, we are making it our own and adjusting quite well.

June 5th was the start of our first official Intro to ShopGym class and the interest has been phenomenal.  We had 13 people signed up and a lot of additional inquiries as to what our crossfit style workouts are all about. Our 13 newbies are doing so well!  I'm encouraged and inspired by their dedication and courage and i hope that some, if not all, will stick around once the 4 weeks is up, which brings me to:  what's next?!

Due to the overwhelming interest, we have decided to run another Intro to ShopGym class.  It will consist of 4 sessions in a span of 2 weeks.  July 3, 5, 10 and 12th from 6-7 p.m.  Cost is $30 and we will be limiting the class to 8 people max. in order to coach more one on one with people.  ShopGym IS all about community.  It's very important to us to build that relationship with our workout buddies and small class size will allow us to do that.  So sign up quick!

We will be updating this blog on a regular basis so please feel free to comment.  We would LOVE your feedback!

Head Up, Heart Strong, Spirit Unbreakable  ~ Julie Foucher

Rock it out today my friends!

B

It's ALL about the SQUAT

Everybody is probably sick of me talking about proper squat form by now but here's a post written by Freddy at One World backing up what you guys hear me talking about everytime you come to ShopGym. Freddy has been around Crossfit a lot longer than I have and I happen to respect his knowledge and opinion (probably because he's pretty close to my age and he kick's butt)

HOW CROSSFIT IS RUINING YOUR KNEES

It's an epidemic across the entire CrossFit community. There are too many people out there that can't squat for shit. There are a myriad of reasons why you don't squat well, but the first and foremost reason is you aren't strong enough to do it right. You have weak hamstrings, glutes, abductors and adductors. Everyone relies on the strength of their quads. What you get is a stance that is too wide, feet that are toed too far out, and the real killer: knees that track in rather than track over the feet. The lack of strength also causes many to relax at the bottom of the squat. The butt practically touches the heels and then the person tries to bounce out of the bottom of the squat. What's makes all of this even worse is you take a weak squat, and then you try and load it up. Thrusters, front squats, overhead squats, wall balls....they all load up the squat movement. Squat poorly and your knees are taking a brutal beating.
The thing I see the most in a squat is the knees tracking inside the feet. It's easy to spot because it usually leads to the heels rising off the floor. Next time you are at the gym, watch for it. You will see it all around you. You need to learn to keep the knees tracking over the feet. There are some simple drills to work on this technique. Squatting to a box is one of my favorites in getting people to squat more efficiently. Its a simple drill and with some good tactical coaching, works quite well in getting people to realize just how weak their lower body is and how poor their squat mechanics are. Just set up a box to squat height or even a little higher. Practice squating to a completely relaxed seated position. Keep the heels on the floor and the knees tracking over the feet during the entire movement. After you relax in the seated position for a second or two, try and stand up out of the squat without rocking forward. Eventually, you can do this with a bar on your shoulders or even a medicine ball in your hands. It is a drill, not a CrossFit workout. Do the movement slow and concentrate on moving well. I'll try and get a video demo up ASAP.
The second thing you can do to protect your knees if you squat poorly is to stop trying to do workouts "as RX'd." Learn to take some baby steps and check your damn ego at the door. I keep telling you that no one in the entire gym but you gives a shit if you do a workout as prescribed or not. What really matters is that you move well. Wouldn't you much rather have people talking about you saying, "watch this guy/gal's movement, its beautiful!" rather than "wow, he finished that workout fast"?? You come to the gym to get healthier. If ten years from now your knees ache all the time and it hurts to walk up the stairs, how is that healthy??? If you can learn to move well with a lighter load, you will get much stronger and much faster much sooner.
Look at the names on Wall of Fame board. People like Chong, Chris Stroud, and Maria are fast because they move well. They don't do thrusters on the balls of their feet. They don't do air squats with their knees tracking in. Watch them when they are training. You can learn a lot.
I leave you with a picture of a good squat. If anything, just get into a squat position and try to emulate Jolie's knees and feet in the photo. I don't even care if your chest is forward too much for now. Hit me up in the gym. I will give you some simple drills to fix your squat and save your knees......

WE ARE BACK

After taking a week off between Christmas and New Years we are back with a vengance! We all take the time out our busy lives to come to workout together so we may as well make it worth the effort. The programming is going to focus on progressive strength building as well as the usual MetCons, and some Oly work just for fun for the next 12 weeks. BRING IT ON!