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YOU ARE THE REASON
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@theskinnybeast
I Run —————
My legs are long today. Moving effortlessly back and forth, They carry me everywhere And nowhere.
It wasn’t always this way.
I remember Razor blades in my lungs, Anchors tied to my ankles, Trudging Inch after inch, Then Mile after mile.
I remember Wanting to stop. It...
Took some videos of my squat today, which is not something I usually do. Watching them made me realise that my proprioception is way off. I felt like I wasn’t anywhere near good depth during the movement, but the video showed that I was actually far below parallel,...
Would that I have that problem. I feel like I'm ass-to-grass, but I see video or ask a partner and I might as well be curtsying.
Without mobility, there is no strength!
The Muscle up is the pinnacle movement of crossfit. It is an incredibly difficult skill that many crossfitters will struggle for months or even years to obtain. Achieving a muscle up will require many hours of dedicated skill work and strength training to obtain the strength and coordination...
Facing your fears
One of the things I love and hate about Crossfit train is the fear it is capable of inducing. Fear of not being able to keep up. Fear of looking foolish. Fear of getting hurt.
I have asthma. Training has really reduced the number of attacks I get, but I still get them, on occasion. I've had two incredibly scary attacks in the past year. Once during Karen (150 Wallballs for time), and once during the Open. I think it was 14.5. That awful Thrusters & Burpees torture chamber. Because of that, any workout with a significant number of either scares me to death.
At my box, we have quarterly "exams" where we'll have several Benchmarks thrown in. This week's benchmark was Fran. I've skipped it the last 3 times it was programmed. Thrusters for time? Nope. But I know I can't hide from Fran forever.
So I did it. And crushed my last time. 7:10 is not a beautiful score for the elite. But it's a beautiful score for me. And though I had a good case of Fran Lung, I didn't need medical assistance!
Here's to facing your fears!
Kick the habit.
When you shave a minute off of one of the "Girls."
Christmas is coming. If you don't already have a pair, now's a good time to get some weightlifting shoes!
When Someone Asks Why I'm Walking Funny After Squat Day
The best is when they say, "See? That's why I don't work out." But you know as well as I do that you secretly wear that post-squat walk as a badge of honor!
Wish I could remember where I saw these...
If you have time for TV, PS4, movies, Facebook, Twitter, tumblr, watching football, or complaining, you have time to get stronger.
Choosing the right supplements
I like to visit Vitamin Shoppe and browse all the supplements. They have all kinds of crazy things ... some of which I wonder should even be available over the counter!
There is no replacement for a good diet and hard work. Until you have those in place, don't even bother with supplements! I'll say it again: If your food and routine aren't on lock DON'T FUCK WITH SUPPLEMENTS. You're just hemorrhaging money at that point.
But once you do, the right supplement can give you an edge here are the supplements I've seen good results with:
I Always Use
1. Creatine: I just get the Creatine Monohydrate powder. I put a scoop in my water bottle every morning.
2. Whey protein: The bang for the buck is tremendous. I take my whey after I've had time to cool down from my workout. If I'm still hot, it makes me queasy. I typically mix it with coconut milk.
3. BCAAs: I take these immediately after I work out. Since I've begun taking these, I've added 5 pounds of muscle. And with the fruity flavor most of them come in, it's refreshing after a WOD.
I sometimes use
1. Preworkout: I don't like to use it every time, but I'll do it if I'm feeling worn out after work and before an evening workout. Don't cross with coffee. Monitor your heart rate!
2. Gatorade: Maybe this isn't technically a supplement, but you should treat it as such. Don't just drink Gatorade as a drink! I use it for emergencies only. ie I'm working out in 95 degrees and the humidity is 85%.
What supplements do you use?
Today's workout
Morning: Hatch squat program week 2, day 2
Evening Metcon
4 RFT
40 Double unders
10 Wall balls (20#)
15 Pull ups
90 seconds of rest*
*That means go all out, no rest during the rounds!
"You're going to hurt yourself!"
Ever heard that? What about: "CrossFit is keeping physical therapists in business"? Or any other thing from the non-active folks around you trying to take you down a peg. Just smile and nod, friend. Smile and nod.
No activity is "safe." Inactivity is certainly not safe either. Just listen to your body. Don't use more weight than you should. Sub movements when danger is an issue. Train hard, but be your own advocate.
And if you want to stir up trouble, you can always break out the science. Running is accepted as healthy by the average person, yeah? Well, according to this epidemiological review, the injury rate for recreational runners is 37%-56%. That means that, on average more than a third to more than half of all runners will hurt themselves in any given year. Does that mean I'm going to try to convince people not to run? Absolutely not.
I found what is the first known study of CrossFit injuries in the medical literature. It is, admittedly, a small sample, and self-reported. However, CrossFit is relatively new, and it takes time to get these studies. But the takeaway: injuries in CrossFit in line with injuries in other sports such as Olympic weightlifting and gymnastics, and less common than in contact sports.
Today's workout
Active rest day! Take a long walk and stretch
Among the changes coming to the CrossFit 2015 season, they’re adding a scaled division to the Open. Good news for Skinnybeasts!
Habit forming
The first time you do something it's novel.
The fifth time you do something it's routine.
The hundredth time you do something it's habit.
What kind of habits do you want to have? Do it, and it'll be novel. Do it again until it's routine. Do it more until you can't live without it.
Today's workout
Thrusters 50X (105#) focus on form and efficiency. It's not a race.
3 Rounds for time.
5 Power Snatches 7 Burpees 15 Pullups 7 Burpees 5 Power Snatches
Rest 2 mins between rounds. Because rest is built in, go all out!
The mountain does not laugh at the sea
All my life I've been the skinny guy. Picked last. Called "Mister Burns" "or xylophone" in the locker room.
The first time I worked out I felt like everyone was watching me and judging me. First time I worked out I almost dropped a barbell on my head. The first time, I walked out; I couldn't finish the WOD.
That was two years ago. I've come a long way. And there's no stopping now.
So when I see a skinny guy at the gym squatting an empty bar, or I see an obese lady walking that 400m sprint, I don't see anything funny. I see a baby beast in the womb. Get yours.
I am.
Today's workout:
2 rounds 50x KB swing (55#/36#) 50x Sit-ups 25x/arm KB thruster (45#/24#)
