CORNERBACK

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29 SEPTEMBER 2017 CORNERBACK

Training Intent

– Strength: Retest of Power Clean today. Make sure to record your numbers as you will need these next month. Try to beat previous weights by 5#.

– Metcon: Try to complete big sets for this piece and don’t overpace as this should be a sprint. Weights should be challenging. This workout is challenging mentally seeing that you’ll have a barbell in your hand for the entire piece. Don’t give in and put the bar down sooner than you need to. Go right from last set of hang power cleans to front squats without dropping.

#cfbb
#cfsl
#barbellfever

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Weightlifting
Power Clean (1RM)
Find 1RM. Rest 2:00 between attempts.
– 8-10 Total Sets
Metcon
Cornerback
For Time:

21-15-9
Deadlift (135, 95)
Hang Power Cleans (135, 95)
Front Squats (135, 95)

Masters & Teens: (115, 75)
9min time cap
Goal’s Gym
Metcon (No Measure)
Weighted Sit-ups: 3 x 12-15

 

Should I Push or Should I Pull?

 

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We like to push. We feel good about pushing. Pushing feels powerful. It allows us to impose our will. When we are tired we are told to push ourselves, we push our athletes. We push through the pain. We push our kids to do well in school.

In my old days at the gym I liked to push. Bench press, overhead press, tricep press, leg press, leg extensions, maybe even calf raises. These are all pushing. I was more likely to focus on those movements and leave the others for “if I had time”.

I have some theories on why this is:

  1. We like the muscles we can see in the mirror, and those are the ones most affected by pushing
  1. Our Western way of life does not typically require a large amount of pulling on things so we have become “front-body dominant”

We call the front-body muscles—developed mostly by pushing—the “show” muscles. But we call the back-body muscles—mostly developed by pulling—the “go” muscles.

In functional movement (i.e. exercises especially useful in actually accomplishing tasks), the pulling muscles and the act of pulling takes significantly more priority to pushing.

When we speak of pulling we are talking about things like:

  1. Picking things up
  2. Climbing
  3. Dragging
  4. Tightening
  5. Running
  6. Walking
  7. Carrying

These are functions you are performing daily. This is why a well-developed back/hamstrings is a surer sign of fitness than a well-developed chest.

In the first paragraph, I alluded to pushing metaphorically. In our culture, pushing is synonymous with motivating. But what about pulling?

What if instead of pushing, we focused on pulling. Pushing forces me to get BEHIND something while pulling forces me to get IN FRONT.

To push something, I get behind it and try to force it to move forward to a new place. But to pull it, I have to get where I want it to be, and then pull it to where I once was as I move further along.

What if instead of pushing our kids to eat right, work hard, get good grades, never give up… we pulled them to do those things. This means we have to get where we want them to go first. This means we have to be the example.

Instead of, “Hey, you should go do that.” It becomes, “Hey you should come do this!” Instead of “Eat like that.” It becomes “Eat like this.” Instead of “Act like that.” It becomes, “Act like this.”

People, especially kids, don’t really give a shit what you say. It is very hard to hear over what you actually do.

What if we pulled each other to a higher, better place? Sounds great, right? But this means we, ourselves, have to get their first.

If you need help getting there so that you can help bring people to that place with you, that is our specialty.

Schedule your free No Sweat Intro here at CrossFit Breaux Bridge or here at CrossFit St. Landry. We’ll show you how we can pull you into that life/body you deserve.

Athletic Greens

athletic-greens-bag

 

Alright guys, I’ve been doing some experimenting.

I am not a supplement guy. I am a food guy. That just means that I am always going to encourage you guys to get what your body needs, micro and macro nutrients, from the foods that contain them. And, you guys that know me know that by food I mean actual food, like from before we ate out of boxes.

However, even the most adamant meat and veggies proponents can have a difficult time obtaining and consuming all that is required for optimal living. Even though you’ll still be better off than the majority of the population, I have come across a supplement that I can recommend.

Here is the kicker, it’s actually still food. And that’s why I like it. It’s also why it actually works.

We don’t sell it. Although I wouldn’t be against stocking it one day if that’s even possible. But in the meantime this is a completely unbiased and disinterested review/recommendation.

The product is called Athletic Greens, and outside of taking Progenex for recovery, it’s probably the best thing I have added to my routine.

I’m not going to go into the details about it, or write shit that’s already on their website and every review out there, just wanted to let you guys know about it.

I don’t take anything I can’t immediately tell I’ve taken, or that I can’t tell when I forget to take it. That’s why I stopped taking BCAA’s, multivitamins, SSRI’s, and college courses.

But, after about 2 months, I can confidently recommend this product to you guys. Cost per serving is about the same as a (real) serving of vegetables which you aren’t eating enough of anyway, I actually like the taste, and the improvements in my clean energy levels, mental clarity, workouts, and mood have been “statistically significant.”

Part of my responsibility as your head coach is to let you know when I stumble upon things like this, so there you go.

Alexandra has been experimenting as well so if you guys have any questions about it let us know.

As with anything, I recommend you guys try it, then stop it. If it’s not noticeable, leave it behind!

Final caveat, NOTHING will fix your shitty diet.

This is not going to “override” your poor decision making abilities if you have those, but if you are trying to eat real food and feel like there may be some gaps in there that need filling, give Athletic Greens a try.

Your success is our success.

P.S. Dear Athletic Greens, please don’t sue us for posting a picture of your product while trying to advocate your product.

-Josh

We Do It for the Happy

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Happiness is your natural state. Worry is its enemy.

 

One of our biggest sources of worry is concerning our health. The world would have us believing that cancer, heart disease, and diabetes are unavoidable and lurking around every corner—waiting to pounce. While we CrossFitters are not immune to health problems, we know that we are doing everything we can to not be responsible for them.

Another source of worry is what people think of us. As CrossFitters we have learned that we are more capable than we ever thought we were. We regularly participate in activities we once thought impossible. We achieve on a regular basis. We develop a healthy opinion of ourselves that often overrides our concern for others’ opinions of us.

A third source of worry is finding ourselves in situations we are unable to handle. Flat tires, muggings, car wrecks, bar fights, the backyard with our grandkids. Again, many CrossFitters have laid this worry to rest and are living a fuller, happier life with their newfound fitness.

 

Many people think of CrossFit as too hard or too difficult. They do not wish to experience the discomfort that we seem to love.

What they don’t realize is that CrossFit is not about loving discomfort, nor is it some crazy masochistic endeavor. It isn’t pain for the sake of pain.

 

Comfort is actually the result… Comfort from worry.

 

We do it for the Happy.

LUNGS

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13 SEPTEMBER 2017 LUNGS

Training Intent:

– Strength: This is a benchmark strength piece from May 3. Try to beat your previous max by 5#’s and have a plan before starting. Be sure not to take too big of jumps in weight and fail too early. This should take 8-10 singles. Keep your ribs down and do not cheat by initiating the movement with your legs — there should be no leg drive whatsoever.

– Metcon: This is a repeat benchmark from July 5. Try to beat your previous time, or establish a time today, by partitioning sets to minimize transitions. The time cap has been shortened to 20:00. Advanced athletes shoot for sub 12:00. Focus on being efficient with running technique and breathing purposely through burpees.

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Strength
Shoulder Press (1RM)
Build up to a 1RM. Rest 2:00.
– Take 8-10 sets
– Beginners: 5 x 5, adding.
Barbell Row (4×10)
4 x 10. Rest 60-90s.
Metcon
Lungs
For time:

Run 400m
21 Wallballs 20/14
21 Burpees
Run 400m
15 Wallballs
15 Burpees
Run 400m
9 Wallballs
9 Burpees

Masters & Teens: 14/10
20min time cap
Goal’s Gym
Metcon (No Measure)
Accumulate:
50 KB Tricep Extensions
50 Side Bends each