Tag Archives: Yoga

Yoga Seminar coming up this Weekend!

22 Apr

Just in case you missed it, there’s an awesome Seminar taking place this Saturday at CFCC from 12-3pm. Gina Stickney (of Dhyana Yoga fame) is coming to CFCC!

Gina’s specialty is a type of yoga called Anusara, which for me, personally, has been extremely helpful for me in defining a set point of mobility and freedom of movement (I should not feel inhibited while in a class and if I do, I know I haven’t been exactly diligent in my recovery methods).  If you’re part of the CFCC BCCC or even just looking to alleviate some of the tension in your life but maybe through a different method than “Fran” – give it a try!  You won’t regret it!

This info packed seminar and practice will inform and enhance your balance, flexibility, body awareness, stamina & mood, while bringing your body back into it’s optimal blueprint.  Address joint alignment (specifically shoulders & knees) bio-mechanics of practice, injury prevention, breathing, mindfulness & further relaxation techniques.  The format will be short lecture with a 2 hour + detailed yoga practice.

Sign up on MINDBODY under “Seminars” to attend!, it’s just $15 for members, and $50 for non-members.


Wednesday, 4/11/12

10 Apr

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments!

ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between

YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will be a regular part of our rotation from now on!  In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):

1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.

Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. 🙂 In fact, it's probably occasionally necessary.

“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).

Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011

5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift.

5 Coaching Cues for the Deadlift, from Tony Gentilcore.

Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 – if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.

More on Glute Training and why we do it is here.  (not WFS!)

An oldie, but a good one.

Monday, 3/5/12

4 Mar

Specialized Classes: Mobility with Tim, at 730pm – Olympic Lifting with Jim from 6-8pm.
Elements: 9am with Chris, 7pm with Liz

Death Squad. Kicking ass. Taking names. Possibly directing traffic. You know you want one.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead, and into Snatch Width, 1 minute each side.
DYNAMIC WARM-UP: 25 steps of a Prisoner Lunge and one length of the gym of Toy Soldiers.
POSTURAL STABILIZATION: Handstand Hold, 1 minute. Followed by a Single Leg Squat Hold, 1 minute each side.
STRENGTH: Overhead Squat, up to a peak of 2 reps.
METABOLIC CONDITIONING: 21-15-9 reps of: Front Squat 95/65, alternated with a Push Press 95/65.

*This metcon should be light and should definitely be taken from the floor. There is a time cap of 7 minutes on the workout. If you finish the metcon in under 4 minutes, you will be asked to rest a full 2 minutes, and complete the same workout again. Post both times to the board. Ideally, pick a load that allows you to repeat.

You know what’s INSPIRING?  Your fellow CFCCers! Who do you just LOVE to watch train?  Post to comments!


Back Smoked?  You HAVE to know how to take care of this.  Check out the video below and JOT this down on your calendar.  This is definitely one of the best Mobility WODs out there!

Tuesday, 10/4/11

3 Oct

For those of you interested in fueling during Endurance Sports while still providing for your bodies’ overall health: check out thatpaleoguy’s perspective on “Train Low, Race High”.

Eating differently is almost ALWAYS about more than just eating… check out this post from Sarah Fragoso of EverydayPaleo.

Mid-pec stretch, but caption, please?

SELF-MYOFASCIAL RELEASE: Lax Ball to Upper Traps with PVC, 1 minute each side.
MOBILITY: Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 rounds of Downward Dog to Cobra.
ACTIVATION: Ballistic Push-ups, 5 minutes with sets of 2.
STRENGTH: RING DIP, up to a peak of 1.
METABOLIC CONDITIONING: 5 rounds of “Cindy” as fast as you can.  If you do more than 20 rounds of “Cindy” in 20 minutes… do 10 rounds.  (“Cindy” rounds are: 5 pullups, 10 pushups, 15 air squats).
GYMNASTICS with Sammy at 730pm:

Rope climb
You-Pick Handstand skill
Metcon: Tabata Handstand hold + Tabata L-Hang

Wednesday, 9/21/11

20 Sep

CROSSFIT YOGA (CROGA!) is Wednesday at 730pm! Bring your own Yoga Mat!

The Half Marathon Runners! Many thanks to Cathryn Sanderson for the pics!

CROSSFIT ENDURANCE (at 530pm with Liz):

Strength: wall assisted glute bridge, forward facing bridge

Skills: bouncing (in place, skipping), unbalance (criss-cross, partner fall, partner follow, partner chase), jumping (pony, high hopping, S-spring toes up, feet together, single leg box jump)

Wod: 8-10×30 sec, rest 1:00 min

Adversity is like a strong wind.  It tears away from us all but the things that cannot be torn, so that we see ourselves as we really are.  -Arthur Golden, Memoirs of a Geisha

SELF-MYOFASCIAL RELEASE: Lax Ball to Pecs, 1 minute each side.  Lax Ball to Upper Traps, 1 minute each side.  Foam Roll Upper Back, 1 minute.

MOBILITY: Band Pec Stretch, 1 minute each side.  Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: Double Under Practice.  During your breaks complete leg swings, hip swings, and arm swings as needed.  5 minutes.

SANDY STRENGTH: Sandbag Overhead Anyhow, in 10 minutes find a max (and put it on the whiteboards next to your name – it’s one of our Benchmarks!)

Using whatever method you prefer, get a sandbag from the floor to overhead.  You can use a strict press (as shown below), a push press, or jerk.  A clean, or continental (sit one side of the bag in each hip and then stand up with arms scooped underneath) clean also counts.


METABOLIC CONDITIONING: From the mainpage – but longer: 5 Rounds for time of: 35 Double Unders, Short Loop Run (about 300m).

If you don’t “have”double unders your options are, 10 Double Unders per round, 10 Double Under attempts per round, or 100 Singles.

Wednesday, 9/14/11

13 Sep

There is Running tonight with Liz at 530pm: The Running Class is in the middle of tapering for the Rock and Roll Half this coming Sunday – see what they’re up to here!

There is also CrossFit Yoga (CROOOOGA!) tonight with Tim at 730pm. He’ll be working specifically on some shoulder opening movements. Come get real tiger-like.

Lastly, if you haven’t signed up for the alternate CrossFit Total this coming Sunday from 11am-1pm, do so right about NOW.

Corey (with his hands a leetle too wide) and Jens getting kipping handstand push-ups for the first time... like a boss. Getting strict handstand push-ups should always come first, but in the presence of a good headstand, it's a pretty cool skill to be able to add to your arsenal!

SELF-MYOFASCIAL RELEASE: Lax Ball to Quads, Adductors, Glutes, IT Band, Feet and Calves, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: Sandbag Thruster Skill Work
METABOLIC CONDITIONING: Four rounds for time of: Run Short Loop, Sandbag Thruster (80/50), 15 reps, 15 Pull-ups

Sunday, 8/7/11

6 Aug

There are no regular CrossFit sessions today… but there is CROGA at 1pm with Tim! Come out and get mobile for the week! Gymnastics is also at 12pm!

QUESTION OF THE DAY: What one thing would you love to be better at – CrossFit or otherwise? Post to comments!

Also, if you feel like you absolutely must do a Workout of the Day today… please don’t forget that we have a whole HOST of Travel Wods available – some of which I (Erin) am probably attempting at this very moment! If you do hit up a travel WOD we’d love to see a picture of it – make sure you do that really typical CrossFit thing and let us know what you’re up to!

Failure seldom stops you. What stops you is the fear of failure.
-Jack Lemmon

Strong Mary is getting stronger!


Skills: Rolls & Free Standing Handstand
Metcon: 4 Rounds for Time:
15 Burpee Tuck Jumps
15 Inverted Burpees