CrossFit Citadel

Many of us spend long periods of time in a chair, at a desk or in front of a computer.  This unnatural position, maintained so long and so frequently, can be hard on the body. Most desk workers don’t have the luxury of the most ergonomically designed workstations. Or what about the hairdresser, massage therapist or waitress that stands all day, often in uncomfortable shoes. And so over time, we develop aches and pains and strains that come on slowly and barely noticeable at first. It’s easy to get used to the mildly annoying pain. But then, you may come in for a workout that happens to hit that stressed and inflamed area of your body and now the pain is demanding your full attention





Today's Workout
30 reps Stone Shoulder, 3/4 bodyweight stone
Rest as needed
300' Yoke Carry, 2x bodyweight

Scale as needed. Post loads.

It's still not too late to register!

"Intros To The Open" - video [wmv] [mov] [HD mov]
Register for the Open here.

WOD
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K 35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

"The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community." - Glassman

Quotes are great insights into tapping into your inner-self, but they are just words after all.  You still have to do the do.


Have you asked yourself lately if you are having fun?

 

Are you where you want to be with your training?

 

If the answers are yes, then keep on it.

 

If the answers are no, when was the last time you remember thinking yes?

 

Everyone should re-assess things every now and then to determine if you are happy where you are at and where you are going. CrossFit workouts are supposed to be mentally and physically challenging. They are also supposed to be fun.  Grit your teeth, sweat and breath heavy during the WOD, but in the end, you have a couple of outcomes to consider.

 

-       Were you pleased with the results? It’s ok to say yes or no. With the inner competitor in all of us, we know we want more next time.  In that same thought process however, we should know that we did all we could in those 10 minutes and 30 seconds of work.

-       Was it fun? The definition of fun is different for everyone, but the answer should be yes.  You may not think it was immediately after the WOD, but you did show up for the WOD, so you looked forward to it in some way.

-       Ask about our new "Goals" board when you come in this week and put something up! Don't know what to write? A couple of tips: goals should be specific, measurable, associated with a planned time frame, and most of all - committed to writing.


 

“People rarely succeed unless they have fun in what they are doing.” – Dale Carnegie

4 rounds for time of:
30 Box Jump (20 in.)s
30 Push-ups
30 Kettlebell Swings 1.5 pood
30 Pull-ups
30 Wall Balls...

The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.
Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end.

Fear of the deadlift abounds, but like fear of the squat, it is groundless. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift.

To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes. It might be that the deadlift’s name has scared away the masses; its older name, “the healthlift,” was a better choice for this perfect movement.

The deadlift’s primal functionality, whole-body nature, and mechanical advantage with large loads suggest its strong neuroendocrine impact, and for most athletes the deadlift delivers such a quick boost in general strength and sense of power that its benefits are easily understood. - CFJ

Consider each of the following cues to a sound deadlift. Many motivate identical behaviors, yet each of us responds differently to different cues.

* Natural stance with feet under hips
• Symmetrical grip whether parallel, hook,or alternate
• Hands placed where arms won’t interfere with legs while pulling from the ground
• Bar above juncture of little toe and foot
• Shoulders slightly forward of bar
• Inside of elbows facing one another
• Chest up and inflated
• Abs tight
• Arms locked and not pulling
• Shoulders pinned back and down
• Lats and triceps contracted and pressing against one another
• Keep your weight on your heels
• Bar stays close to legs and essentially travels straight up and down
• Torso’s angle of inclination remains constant while bar is below the knee
• Head straight ahead
• Shoulders and hips rise at same rate when bar is below the knee
• Arms remain perpendicular to ground until lockout
␣

WOD

Row 500 meters
Rest as needed
Deadlift max at 15 reps, immediately on last rep, come up and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups.
Rest as needed.
Repeat deadlift set again, come up immediately on last rep and...
Max set of pull-ups
Rest as needed.
Row 500 meters

"The feats of the women who have continued CrossFit through their pregnancies are simply astonishing.
To most CrossFitters—who can be described as pretty health-minded and disciplined individuals with a “can do” spirit—it might be impressive that women have continued to do Nancy, Daniel or “death by clean and jerk” during the entire length of their pregnancy, but to a health professional or a researcher it is truly a new scientific frontier. And there is no question: CrossFit moms are the pioneers of this new frontier."

Click the above paragraph to download the CF Journal article "CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier." Also check out the

www.crossfitmom.com

The Fuzz
Written by Calvin Sun
Most movement issues we see are due to what most people describe as muscle “stiffness” and/or “tightness.” In reality, your muscles are really numerous sliding surfaces built upon more sliding surfaces. Often problems arise when these surfaces no longer slide very well. Take a look at the photo above, see the cobweb-like structures on both sides? That is fuzz that has accumulated in between tissue surfaces. “Fuzz” is almost like an adhesive in that it causes your sliding surfaces to stick together as if they were glued down. This can result in poor positioning, diminished force production, and tends to rob you of maximal efficiency and performance. Even worse, you can put yourself on the fast track to injury if you let your untamed fuzz accumulate. You probably didn’t know it, but you are a fuzz making machine. Dr. Gil Hedley explains further in this video (just a warning, it does contain images of human cadavers so don’t watch if that kind of thing bothers you or if you are reading this while eating your lunch).

Full article, courtesy Crossfit Invictus

Tabata - 20sec work, 10 sec rest of:
 
Pull -ups x 8
Sled Pull (forward) x 8
KB Swing x 8
Sit-up x 8