Whether you’re a newbie or a veteran, here are 25 ways you can optimize your performance in a WOD and hit some PR’s!
25 Ways You Can Become a Better Crossfitter
The Reebok CrossFit FirePower community is expanding and soon FirePower Kids will be born!
With the enormous success and demand of the RCFP CrossFit Kids program, we knew we wanted to grow this offering for our younger members and their families. As our membership continues to grow, we wanted to provide a dedicated space and attention to all of our kids. We are all one big happy family, living in spaces directly beside one another.
FirePower Kids is part of the Reebok CrossFit FirePower family and will be right next door! You will see our coaches and familiar faces from the CrossFit Kids classes in the new space. We are so excited to welcome you to our dedicated facility for kids and families.
The facility will be open in late May 2013 and however registrations are now being accepted for Summer Camps for the following fun and unique programs:
For more information on the camps including dates, ages, costs, and registration details, visit WWW.FIREPOWERKIDS.COM
The next series of CrossFit Kids training is coming up starting April 28th, 2013. Registration is available online or in person at the gym.
Big Dawgs, Ages 10 to 14
This session will run for 8 weeks. Includes RCFP t-shirt.
$120+HST per session = $135.60.
If child is signing up for multiple sessions, a 15% discount will apply on 2nd session: NOTE You need to pay in person to ensure discount is applied.
Multiple Children in Immediate Families:
A 10% second child discount rate is available (discount applies to 2nd child’s registration. NOTE You need to pay in person to ensure discount is applied.).
5 reasons you should rock the hollow rock
By Dr. Dwayne Dunnil, RCFP Member, CrossFit Games Open Competitor
I am sure that everyone who has had the pleasure of completing a WOD lead by George has been introduced to the hollow rock body position. But what is it, and more importantly, why should you care if you can “rock” this position?
According to crossfit.com, the hollow body position is a gymnastic position of core contraction and stabilization where your pelvis is tucked under, your stomach is tight, your chest is rounded and your low back is straight. It is essentially the exact opposite of lifting posture, where you keep a proud chest and arched low back.
The hollow body position can be used to train your deep core muscles such as the transverse abdominus and multifidus, which are not recruited with traditional “core” exercises such as sit-ups and crunches. However when maximizing recruitment of the deep core muscles the term “bracing” may be more appropriate than the term “hollowing”.
So, what will recruiting your deep core muscles and holding a hollow body position mean to you?
The hollow body position is one way to train the deep core muscles that often go missed in standard core programs. The truly exciting thing is that, once trained, the deep core muscles will learn to fire automatically when they are needed. The bottom line is that training these muscles can make you more stable, powerful, mobile and injury resistant all while making you look good! Ask your bicep if it can do all that for you.
What number is your favourite?
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Hey BH Peeps,
How many of you are at a desk job and are constatnly on FB Chat?
Check out this article about a guy who was spending 29 hours per week on FB Chat!
What did he do? He hired someone for $8 per hour to slap him in the face every time he went on FB. The result…his work productivity went up 98%!
Check out this cool chart on 101 ways to be healthy. If you click on the number it will give you a more in depth explanation.
Which number is your favourite?
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Read full article on Mobility WOD
Hey BH Readers,
We’ve all heard the sayings, “You were born to run.” Or “Strong like a bull.” Some people you can tell were born to do certain things from their slow/fast twitch muscle fibres, body composition, mentality, etc. They are usually the ones getting medals at the Olympics…
For the average or above average athlete, we do our sport for fun, to stay in shape, and because it’s a passion we have. If this is the case, why not be the “fastest bull” you can possibly be? Why not leak into both ends of the parabola? You won’t be the best in one area but you will be pretty damn good in all areas. Who wouldn’t want that?
Look at pics of hardcore endurance athletes and hardcore lifters. Do you want to look like either of those people? Now look at Rich Froning and Camille…Compare all of them and tell me who looks the healthiest, strongest, fastest, and most importantly…Better naked!
This is where CrossFit comes in. The whole philosophy of CF is simple…”Train not to suck at life.” We want you to be good in every area of your life. We want you to be able to deadlift 2x you bodyweight with ease, run a sub 40min 10k, and have a sub 4min Fran time. Are those the greatest numbers in the world, nope. Are they pretty damn respectable and will make you a better overall person in fitness and life, HELL YES!
CrossFit understands that everyone has specific goals so they cater to the masses. If you want more endurance training there is CF Endurance. If you want more strength and explosiveness there is CF Football. If you want more olympic lifting there is a ton of Oly sites out there. If you want GPP (General Physical Preparedness) there is CrossFit.com. Everything is out there to make you “have your cake and eat it too.” …Without sacrificing the ten fitness domains.
Here is a nice little article about an endurance athlete who’s performance was suffering, and she was feeling and looking like death. Her coach said she was going to incorporate CrossFit and changed up her training with CF and CF Endurance WODs. The results were pretty amazing.
“So am I an endurance athlete or am I a CrossFitter? I am an athlete. Period.”