ARTICLE: CLOSE CALLS AND NEW CHAMPIONS

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CrossFit:

Find your Bench Press 3 Rep Max.

Timecap: 15 mins

Then,

5 rounds for max reps of:
max rep Bench Press, 1x bodyweight
max rep Pull-ups

Post reps for both exercises in all rounds. Pull-Ups can be Strict or Kipping. Pick one, stick to it and specify at the end of the workout. We are shooting for at least 10 reps on each movement Competition: 75% BW or higher Performance: 50% BW or higher Banded Pull-Ups Fitness: Find Bench Press Weight Banded Pull-Ups or Ring Rows

Article:

He made it. Björgvin Karl Guðmundsson will return to the CrossFit Games for his fifth consecutive appearance.

After ending Day 1 outside the top 10, Guðmundsson had a hole to dig out of. He made up ground with second- and fifth-place finishes on Day 2, but still began Day 3 out of contention.

A sixth-place finish in Event 5—a 300-rep chipper of handstand push-ups, Assault AirBike calories, heavy dumbbell box step-overs, and right- and left-arm dumbbell overhead lunges—put him on top of the line but with only 20 points more than Frederik Aegidius in sixth. Guðmundsson needed to do well in the final event, but he also needed Aegidius not to.

While Roman Khrennikov took the spotlight, finishing the couplet of rope climbs and 155-lb. thrusters in a record-winning time of 3:42.91, Guðmundsson kept an eye on Aegidius. What began as a gap of just a few reps widened as Aegidius labored under the heavy barbell, grimacing as he slowly pressed it overhead.

Read More https://games.crossfit.com/article/week-1-day-3-recap/regionals

VIDEO: REGIONALS WHIP AROUND - WEEK 1

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CrossFIt:

Split Jerk 1-1-1-1-1-1-1-1-1-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes with an established 1RM should start with 80%. Athletes without established 1RM should start with "technical" weight, i.e. a weight the coach would have them use for technique drills. Athletes should build by feel, but aim to perform at least three reps with >93% (or with a challenging, but submaximal load for athletes who do not have an established 1RM.)

Then,

For time:
30 Snatches, 135/95 lbs
Use 95 lbs, 65 lbs or broomstick as needed.

5 mins time cap
Competition: 95-115/65-75#
Performance: 65-75/45-55#
Fitness: 35-45/25-35#

Video:

Week 1 of the 2018 Reebok CrossFit Games Regionals is underway with the Europe, East, and South Regionals. While the Dottirs wreak havoc in Europe and the East, the fittest American woman from last year will have to fend off a resurgent former champion in Camille Leblanc-Bazinet.

ARTICLE: REGIONALS 2018: WHAT TO WATCH IN WEEK 1

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CrossFit:

4 rounds for time of:
10 Single Arm Dumbbell Z Press
10 Landmine Meadows Rows Hollow Hold, 30 secs

10 reps per side
Hollow Rock/Hold 30 sec-60 sec

Press, Row: Moderate weight, controlled reps.
Hollow: If athlete can consistently perform full 1:00 hollow holds, they should perform hollow rocks. The goal is to be able to keep moving for the full 60 seconds. To progress this, athletes should start with performing hollow rocks for 20-30 seconds and then hollow hold the remainder of the minute, gradually increasing the duration of the rock.

Then, 

4 rounds for time of:
Run, 400 m, 2 mins
Rope Climbs Max Rep
Rest 1 min

Article:

REGIONALS 2018: WHAT TO WATCH IN WEEK 1

WELCOME TO WEEK 1

The second stage of the CrossFit Games competition season kicks off this Friday with Week 1 of Regionals. The first event starts in Berlin, Germany, at 9 a.m. CEST, and the coverage continues until the first few athletes punch their tickets to the Games on Sunday.

Scroll down for a quick guide on what to watch at each Regional and how to connect with fellow fans around the world.

You can find complete coverage of every event at Games.CrossFit.com, on Facebook LiveCBSSports.com and the CBS Sports App. For full details on all viewing options, click here.

And remember to tune in for the Week 1 Recap, this Saturday, May 19, 11 a.m. - 12 p.m. PT / 2-3 p.m. ET on CBS.

EUROPE

EVENT SCHEDULE

FRIDAY

9 a.m. CEST / 12 a.m. PT - Team Events 1 and 2

11:45 a.m. CEST / 2:45 a.m. PT - Individual Event 1

3:25 p.m. CEST / 6:25 a.m. PT - Individual Event 2

SATURDAY

9 a.m. CEST / 12 a.m. PT - Team Events 3 and 4

12 p.m. CEST / 3 a.m. PT - Individual Event 3

2:35 p.m. CEST /  5:35 a.m. PT - Individual Event 4

SUNDAY

9 a.m. CEST / 12 a.m. PT - Team Events 5 and 6

12 p.m. CEST / 3 a.m. PT - Individual Event 5

2 p.m. CEST / 5 a.m. PT - Individual Event 6

Read More https://games.crossfit.com/article/how-watch-week-1-regionals/regionals

 

ARTICLE: HOW TO WATCH THE 2018 REGIONALS

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CrossFit:

Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.

Athletes should build over the first three sets to a challenging but manageable weight, leaving 1-2 sound reps in the tank. They should use 90-95% of that weight for the remaining two sets.

Then,

For time:
10 Power Cleans, 155/105 lbs
50 Double Unders
8 Power Cleans, 185/125 lbs
50 Double Unders
6 Power Cleans, 205/145 lbs
50 Double Unders
4 Power Cleans, 225/155 lbs
50 Double Unders
2 Power Cleans, 245/165 lbs
50 Double Unders

Time Cap: 13 mins

Competition: DUA
Performance: 100 Singles
Fitness: 50 Singles

Article:

Regionals are where the fittest athletes and teams in each region come together to compete and celebrate affiliate communities around the world. At the end of the weekend, the fittest will earn their place to the CrossFit Games. 

If you can't make it out to see the competition in person, get ready to kick back, kick up your Nanos, and watch all the action from the comfort of your living room. We recommend planning watch parties, because everything's more fun with friends, but you do you.

You will have several options for watching every exciting moment of all nine Regional competitions: Every heat will be broadcast live on Facebook LiveGames.CrossFit.com and CBSsports.com. Also, if you enjoyed the Games on CBS, we have good news for you: This is the first time that Regionals will be broadcast on TV. Scroll down to view complete details and times for all viewing options.

Click here for Regional dates, locations and additional details.

WATCH ON THE GAMES SITE

Every heat of every event of the Regionals will stream live right here on Games.CrossFit.com. The Games player allows you to seamlessly switch between live events on mobile, tablet or desktop devices. We'll also keep the archived footage here so you can rewatch the competition or catch up on what you missed.

Plus, we'll bookmark all the key moments in every heat so you can jump to the right moment to watch your favorite athlete or team compete, or tune in just to see Mat Fraser take the other competitors to school in the final heat. 

Read More https://games.crossfit.com/article/how-watch-2018-regionals/regionals

ARTICLE: Reducing Injury Risk in Youth Sports

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CrossFit:

Front Squat 3-3-3-3-3
Rest as needed between sets.

Build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Use 90% of that weight for the fourth and fifth sets. 25 Time Cap

Then,

Each for distance:
Row, 10x 1 min
Rest 1 min between efforts.

Athletes should aim to build intensity over the duration of the workout. Rounds 1-3 should be @ 7, a pace just hard enough to get the heart rate up and dial in technique. Rounds 4-8 should be @ 8, a challenging pace, very hard work but definitely sustainable. Rounds 9-10 should be @ 9, just under threshold. If athletes are alternating, add a 0:10 transition period so each athlete gets the full minute of work each round

Article:

Few parents enroll their children in organized sports with the expectation that they will get injured. Yet children often do get hurt, and sometimes those injuries can sideline young athletes for months or an entire season and may sour them on participating in the future. The effects of sports injuries may even linger into adulthood.

“Injuries are often considered an inevitable part of sports. However, like other injuries, sports injuries are potentially preventable,” according to Dr. Terry A. Adirim, a sports medicine expert who is now a health affairs specialist for the Department of Defense, and Dr. Tina L. Cheng, director of pediatrics at Johns Hopkins School of Medicine.

Reducing the risk of injury, they wrote in the journal Sports Medicine, requires taking into account the physical and physiological differences between children and adults, differences that can leave youngsters more vulnerable to injury. Children have a larger surface area and bigger heads relative to their body size; their growing cartilage is more susceptible to stresses; and most lack “the complex motor skills needed for certain sports until after puberty.”

Read More https://www.nytimes.com/2018/05/14/well/reducing-injury-risk-in-youth-sports.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=rank&module=package&version=highlights&contentPlacement=2&pgtype=sectionfront

VIDEO: MOM WINS OBESITY AND DIABETES BATTLE

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CrossFit:

Push Press 5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

Build over the first three sets to a challenging but manageable weight, leaving two good reps in the tank. Use 90% of that weight for the fourth set.

Then, 

For time:
40 Chest-to-bar Pull-ups
20 Overhead Squats, 115/75 lbs
40 Handstand Push-ups
20 Squat Cleans, 115/75 lbs
40 Bar Facing Burpees
20 Shoulder-to-Overheads, 115/75 lbs

Time Cap: 18 Mins.
Competition: Pull-Ups Abmat HSPU 95/65#
Performance: Banded Pull-Ups or Ring Rows L-Sit DB Press 75/55#
Fitness Banded Pull-Ups or Ring Rows L-Sit DB Press 64/45#

Video:

RECIPE: Biscuits and Gravy Breakfast Pizza

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CrossFit:

5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.

Competition: 75-55#
Performance: 65/45# 20/16’’
Fitness: 45/35# 16/12’’

Recipe:

Ingredients

    For the pizza crust

    For the sausage gravy

    For the toppings

    • 6 eggs
    • 1 tablespoon chopped cilantro
    • 1 tablespoon chopped fresh chives

    Instructions

     

    1. Preheat oven to 350°F. Line a baking sheet with parchment paper. In a medium bowl, whisk together the eggs, coconut milk, and olive oil. In a large bowl, mix together the flours, baking powder, and salt. Pour the wet Read More http://paleomg.com/biscuits-and-gravy-breakfast-pizza/

    ARTICLE: How to Avoid Burnout in Youth Sports

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    CrossFit:

    Record your best Paused Snatch Pull + Paused Snatch + Hang Snatch 1 rep max lift.

    Time Cap: 20 mins

    Then, 

    21-18-15-12-9-6-3 reps, for time of:
    Dumbbell Snatch, 50/35 lbs
    Wall Ball, 20/14 lbs, 10/9 ft

    Time Cap 12 mins
    Competition: 40/30#
    Performance: 30/20# 14/10#
    Fitness: 20/10# 10/6#

    Article:

    Few would dispute the value to children of participating in sports, organized or otherwise. Being physically active and engaged in friendly competition is widely acknowledged to be good for children’s physical, mental and social well-being. It can foster discipline, cooperation and camaraderie as well as a good time.

    When I was growing up in Brooklyn in the 1940s and ’50s, we were free to play games and sports that we chose or devised. We picked teams, made the rules and enforced them ourselves. No officials monitored our activities and no adults oversaw or commented on how well or poorly we played. Sure, there were occasional spats, but we learned how to resolve them on our own and get back to having fun.

    But the concept of free play has since yielded to adult-controlled games and hopes for glory among many of today’s parents. The way youth sports is promoted in many parts of the country these days can be anything but good for the children who engage in them, according to leading experts who described their findings at the annual meeting of the American Academy of Orthopedic Surgeons in March.

    Today, adults are most often the organizers and enforcers of youth sports, and too often they get in the way of their children’s best interests, these experts say.

    Read More https://www.nytimes.com/2018/05/07/well/how-to-avoid-burnout-in-youth-sports.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=rank&module=package&version=highlights&contentPlacement=6&pgtype=sectionfront

    ARTICLE: 8 Ways To Offset The Intensity of Your Training For Better Performance

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    CrossFit:

    Back Squat 15-12-9
    Use the same weight for each set.
    Rest 1:30 between sets.

    Rest 2 mins between 15-12
    Rest 1:30 between 12-9
    Use 5-15 lbs above 20RM

    Then,

    4 rounds for time of:
    12 Overhead Squats, 115/75 lbs
    Row, 500 m

    16 min Cap
    Competition: 95/65#
    Performance: 65-75/45-55#
    Fitness:45/35#

    Article:

    8 Ways To Offset The Intensity of Your Training For Better Performance

    1. Each week, take 1-2 days off with at least 1 of them full days off (outside of your box)  and the other off day may be an active recovery/light day that is focused on recovery and mobility or doing something refreshing outside of the gym. Most people do well on a 3 on – 1 off – 3 on – 1 off schedule. *If it has been a month and you have done nothing else active besides CrossFit, fix it. It is already too late if it’s been a month.

    2. Every 60-90 days take 2-3 days off in a row. Get out of your CrossFit routine, try a new sport or activity or just fully rest and recover. I suggest planning these 3+ days off after a hard cycle of training or especially after a competition.

    3. Every 6 months, take 3-5 days off in a row.

    4. Implement 15 minutes a day (at the very minimum) of quiet, alone time. Turn the phone off, get away from the computer, close your eyes if you’d like and just let your mind wander. Take deep diaphragmatic breaths and just be thoughtful. *You can do this with a purpose (meditating on a certain topic, prayer etc.) or you can just let your mind go wherever it wants. Just be alone and quiet every single day with no interruptions. The “Calm” App or “Headspace” App work really well.

    Read more http://mentalitywod.com/8-ways-to-offset-your-training-intensity/

    VIDEO UPDATE SHOW: INDIVIDUAL DAY 1 EVENTS, 2018 REGIONALS

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    CrossFit:

    2 Power Cleans, pick load
    Every 1 min for 10 mins.

    First rep of each set is performed with a three count pause directly off the floor. Athlete should start 5-10 lbs heavier than last week. Add weight be feel, but stay crisp.

    Then,

    For time:
    50 Double Unders
    20 Chest-to-bar Pull-ups
    20 Front Squats, 95/65 lbs
    50 Double Unders
    15 Chest-to-bar Pull-ups
    15 Front Squats, 95/65 lbs
    50 Double Unders
    10 Chest-to-bar Pull-ups
    10 Front Squats, 95/65 lbs
    50 Double Unders
    5 Chest-to-bar Pull-ups
    5 Front Squats, 95/65 lbs

    15 min time cap.
    Competition: 75/55# Pull-ups DUA
    Performance: 65/45# Banded Pull up or RR Singles x 3
    Fitness: 45/35# Banded Pull ups or RR singles x 2

    Join Sean Woodland, Pat Sherwood and Tommy Marquez inside the Update Studio as they discuss the individual events for Day 1 of Regionals: https://games.crossfit.com/workouts/regionals/2018 The group breaks down each event and makes predictions on which athletes have a chance to stand out. Who are your favorites for Event 1?

    VIDEO: REFINED CARBS AND IRRATIONAL FOOD CHOICES

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    CrossFit:

    Bench Press 5-5-5-5-5
    Use the heaviest weight you can for each set. Rest as needed between sets.

    All working Sets. Build up in weight

    Then,

    Complete as many rounds as possible in 9 mins of:
    1 Deadlift, 225/155 lbs
    1 Push-up
    1 AbMat Sit-up
    2 Deadlifts, 225/155 lbs
    2 Push-ups
    2 AbMat Sit-ups
    3 Deadlifts, 225/155 lbs
    3 Push-ups
    3 AbMat Sit-ups

    4/4/4, 5/5/5, etc.
    Competition: 185/135#
    Performance:135/95# Elevated Push ups okay
    Fitness: 95/65# Elevated Push ups okay

    Video:

    "All irrational food choices are around high-glycemic load," says CrossFit Founder Greg Glassman to the physicians at a Level 1 Certificate Course. "The problem is refined carbohydrate. It's deadly." he explains.

    RECIPE: CARROT CAKE PROTEIN BALLS

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    CrossFit:

    2 Front Squats, pick load
    Every 1 min for 10 mins.

    First rep of each set is performed with a three count pause right at parallel.

    Then,

    Complete as many rounds as possible in 20 mins of:
    10 Suitcase Walking Lunge, Left Hands
    Assault Bike Calories, 1000 m
    10 Suitcase Walking Lunge, Right Hands
    Run, 400 m

    *1000m/750m Assault Bike

    Recipe:

    Carrot Cake Protein Balls

    Serves 9 protein balls   

    Ingredients

    Instructions

    1. Combine ingredients in a mixing bowl. Roll mixture into 1-inch balls and place in a glass storage container.
    2. Read More http://paleomg.com/guest-post-carrot-cake-protein-balls/

      ARTICLE: Mind Over Migraines

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      CrossFit:

      4 rounds for time of:
      10 Single Arm Dumbbell Z Press
      10 Landmine Meadows Rows
      Hollow Hold, 45 secs

      10 Reps/Side

      Notes Press, Row: Moderate weight, controlled reps.
      Hollow: If athlete can consistently perform full 1:00 hollow holds, they should perform hollow rocks. The goal is to be able to keep moving for the full 60 seconds. To progress this, athletes should start with performing hollow rocks for 20-30 seconds and then hollow hold the remainder of the minute, gradually increasing the duration of the rock.
      TIMECAP: 20:00

      Then,

      Each for time:
      Row: 2x 250 m
      Rest as needed between efforts.

      2x250m @ 7-8 alternating with partner or work:rest 1:1

      Then,

      Each for time:
      Row: 4x 500 m
      Rest as needed between efforts.

      4x500m @ 9, alternating with partner or work:rest 1:1 500m repeats should be just below threshold – something athletes can repeat for each set, but only just. Athletes who rowed slower than a 5:00 1000m TT (or who coach estimates will row slower than a 2:30/500m pace) should reduce distance to 400m

      Article:

      Fifteen.

      That’s how many days Amanda Libke gave up to crippling migraines every month.

      “It’s like having a brain freeze that doesn’t go away for two days,” said 40-year-old Libke, who has suffered from chronic migraines since 16.

      Migraines affected every aspect of her life: her ability to work, to exercise, to think and even to be a present mother. While some migraine triggers are avoidable—such as red wine, smoke, and processed meat and cheese—the biggest trigger is hormonal, she explained.

      “They get a lot worse around my menstrual cycle,” Libke said.

      Exercise was another trigger, so she avoided working out and was unfit and unhealthy for many years, she said.

      “I was tired, depressed, fat, and I wasn’t there cognitively,” said Libke, who turned to alcohol as a coping strategy. At her heaviest, the 5-foot-8 Libke weighed 216 lb.

      Then one day in 2015, a friend of Libke’s mentioned she had been training at WSU CrossFit in Pullman, Washington. This planted a seed in Libke’s mind, and she started looking for CrossFit gyms near her place in Fresno, California.

      Read More https://journal.crossfit.com/article/libke-beers-2

      RECIPES: BEST OF WHOLE30 RECIPES: SPRINGTIME LUNCHES

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      CrossFit:

      2 Power Cleans, pick load
      Every 1 min for 10 mins.

      First rep of each set is performed with a three count pause directly off the floor.

      Then,

      9-6-3 reps, for time of:
      Hang Power Clean, 145/100 lbs
      Box Jump Over, 30/24 in
      Front Squat, 145/100 lbs
      Pull-up
      Shoulder-to-Overhead, 145/100 lbs

      TimeCap: 7 Minutes
      Competition: 115/75# 24/20”
      Performance: 75-95/55-65# 20/16”
      Fitness: 45-65/35-45# 16/12”

      Recipes:

      Our @whole30recipes Instagram feed brings you delicious, Whole30 compliant recipes all day, every day. And, in our series, The Best of @Whole30Recipes, we bring our favorites to the blog.

      Are you on the lookout for some fresh and easy, Whole30 lunch ideas this spring? With help from the creatives who take over our @Whole30Recipes Instagram each week, we’ve rounded up a selection of bright, beautiful, and delicious options that are perfect for lunchtime at the office, picnics in the park, and anywhere in between.

      Choose your favorite from the list below and give it a go this week. Or if you’re feeling extra adventurous, try them all! We made sure to include protein-and-veggie-packed salads, filling wraps, and a few creative twists on classic, lunchtime cuisine. After one of these tasty dishes for lunch, we’re certain you (and your taste buds) will be smiling all afternoon!

      Who says lunch has to be boring!? Fun and fresh lunches, headed your way! #Whole30 #whole30recipes

      CLICK TO TWEET

      Perfect Collard Wraps from The Defined Dish

       

      Ingredients
      2 large collard green leaves
      1 compliant rotisserie chicken, shredded
      2 Tbsp compliant mayo
      1/4 Franks Red Hot sauce
      Salt and pepper, to taste

      Instructions
      CUT the large end of the collard green leaves off the stem. Use a pairing knife to carefully shave down the back of the stem to make it as flat as possible.

      Read More https://whole30.com/2018/04/springtime-lunches/

      ARTICLE: How To Overcome Fear of A CrossFit Movement

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      CrossFit:

      Each for time:

      Farmers Walk (Kettlebell):

      4x 50 m Rest as needed between efforts.

      Time cap of 15 mins Athletes should use a weight which allows them to complete 50m unbroken each set, resting as needed between efforts. If they successfully completed this workout last

      Then,

      Every 1 min for 10 mins, alternating between:
      Kettlebell Swing, 32/24 kg, 40 secs
      Wall Ball, 20/14 lbs, 10/9 ft, 40 secs

      Score is Total Reps
      Competition: 53/35#
      Performance: 35/26# 14/10#
      Fitness: 26/17# 10/6#

      Article:

      As a CrossFitter, there are a plethora of movements, some that you may fear at one point or another. A snatch, rope climbs, heavy deadlifts, muscle ups, swimming, box jumps…just to name a few. You may be afraid of pain, failing, falling, drowning or missing. You may fear doing something because you’ve been hurt doing it in the past, or because you’ve seen someone get hurt or fail badly.

      If you focus on what you’re afraid of, or what you don’t want to happen, you will lose sight of everything you need to do to be successful. This type of negative thinking creates even more anxiety and stress, causing you to doubt your ability to perform.

      Have you ever been there?

      These fears could prevent you from trying, and from reaching your goals.

      You have a choice to make – do you want to let your fears limit you, or will you work to overcome them? Let’s make sure that your doubts, worries and fears don’t keep you from becoming your best.

      Read More http://mentalitywod.com/how-to-overcome-fear-of-a-crossfit-movement/

      VIDEO: TIA'S NEW MENTAL STATE

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      CrossFit:

      2 Push Press, pick load
      Every 1 min for 10 mins.

      Then,

      8 Push Press, pick load
      Every 1:30 for 4 mins

      Then,

      Complete as many rounds as possible in 25 mins of:
      20 Push-ups
      30 Sit-ups
      40 Row Calories

      Performance: Elevated Push-ups ok
      Fitness: 15 min AMRAP 10 Push ups 15 Sit-ups 20 Calories

      Change in Mentality, Change in Result Two second-place finishes are nothing to snub your nose at when it comes to the CrossFit Games. But for Australia's Tia-Clair Toomey, it was clear that those performances were not her absolute best. The change that took place heading into the 2017 Reebok CrossFit Games extended beyond her physical capabilities.

      ARTICLE: SIX REASONS WHY THE WHOLE30 DIDN’T WORK FOR YOU

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      CrossFit:

      2 Power Cleans, pick load
      Every 1 min for 10 mins.

      Then,

      For 5 cycles:
      AMRAP in 3 mins of:
      3 Power Cleans, 135/95 lbs
      6 Push-ups
      9 Air Squats
      Rest 1 min between each cycle.

      For each cycle restart the AMRAP.

      Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

      Competition: 115/75#
      Performance: 75-95/55-65 Elevated Push ups Modified Squats okay
      Fitness: 45-65/35-45 Elevated Push ups Modified Air squat okay

      Article:

      The Whole30 has been around since July 2009, and we’ve read hundreds of thousands of glowing testimonials via email and on social media. We’ve proven the program truly can reset your health, habits, and relationship, and the vast majority (88%, according to a 2016 survey of nearly 8,000 Whole30’ers) report the Whole30 really did change their life as promised.

      But like anything, the Whole30 isn’t perfect. It’s as good as we can make it; designed to have the most significant impact on as many people as possible. We’ve tweaked it, adjusted it, and made it better as the years went on. But it still doesn’t work exactly the same for everyone, and it’s still not a miracle—despite the miraculous results some people do experience.

      So when we hear from those who say the Whole30 “didn’t work” for them, we pay attention. We read their stories, ask questions of these participants, and over the years, have gathered some data on why “the magic” just didn’t come for these folks. (At least, not in the way they hoped it would. More on this below.)

      If nothing else, the one thing we want you to take away from this article is that if the Whole30 didn’t work for you, you are not a failure, and there is nothing wrong with you. These things take time, practice, and often the right timing to fully manifest, and in some situations, diet alone simply isn’t going to get you there. But there may be reasons why your Whole30 just “didn’t work”… and there may be something you can do about it.

      Read More https://whole30.com/2018/04/didnt-work/

      ARTICLE: Top 10 Ways To Improve Your OVERALL Mindset

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      CrossFit:

      Every 1 min for 15 mins, alternating between: Pull Variant Push Variant Back Extension Variant

      Choose pull variant from the following:
      -Incline Ring Row, 15 reps (body should be at 45 degree angle)
      -Supine Ring Row, 10 reps (shoulders should be 3-4" off ground at bottom)
      -Elevated Ring Row, 5 reps (feet on box at hip height)
      -Piked Assisted Pullup, 4 reps with 0:10 negative on each
      -Chin Negative, 4 reps with 0:10 negative on each
      -Chin-Up, 5 reps -Pull-Up, 5 reps
      -Chest-to-Bar Chin-Up, 5 reps
      -Chest-to-Bar Pull-Up, 5 reps
      -Chest-to-Bar Chin-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom)
      -Chest-to-Bar Pull-Up @ X131, 5 reps (accelerate up, pause at top, three second eccentric, pause at bottom)

      Choose push variant from the following:
      -Incline Pushup, 15 reps
      -Knee Pushup, 15 reps
      -Pushup, 10 reps
      -Bench Dip, 10 reps
      -Dip Negative, 4 reps with 0:10 negative on each
      -Strict Dip, 5 reps
      -Ring Dip Negative, 4 reps with 0:10 negative on each
      -Strict Ring Dip, 5 reps
      -Wide Elbow Strict Ring Dip, 5 reps
      -Wide Elbow Strict Ring Dip, 5 reps @ 31X1 (three second eccentric, pause at bottom, accelerate up, pause at top)

      Choose push variant from the following:
      -Superman Hold, 0:30
      -Superman Extension, 20 Reps with pause at top
      -Back Extension, 15 reps
      -Back Extension, 10 reps @ 31X1
      -Weighted Back Extension
      -Jefferson Curl, 5 slow reps

      Then,

      Run 400 m
      This is an all out effort for time.

      Then,

      Each for time:
      Run: 6x 200 m
      Rest as needed between efforts.

      @9 on 2:00 200m should be just below threshold, so the athlete can run roughly the same pace for all six sets, but it should be quite hard to do so. Athletes who will average slower than 1:05/200m should reduce distance to 150m.

      Article:

      Throughout your daily life, you can improve your mood, attitude, and perspectives. All day long you are given opportunities to learn and you can continue to develop your mind. You can engage in particular activities that will help you stay positive, purposeful, happy, calm, confident and focused. You can use certain thought patterns and perspectives to achieve more success and happiness. The 10 things I’ve listed below will help you improve your general mindset. You can always come back to this list when you’re feeling off and looking for some reminders.

      10 Pillars of Mindset Development

      1. Take care of your total health (spiritual, mental, physical) – The better your health, the more vibrant your mindset will be. Attend to your mental and spiritual needs, and tune into your whole self. Keep yourself physically fit and healthy so that you can do all the things you want to. Continue to look for ways to learn about how to improve your physical, mental, and spiritual well-being. Also, regularly seek support, care, and guidance with this.

      2. Try and learn new things – Make a habit of doing new activities, going to new places, and learning new skills. Intentionally mix up your routines and try something new! Change and newness can be embraced when we continue to realize their value. If we don’t expand our experiences and education, then we won’t grow, improve or evolve. Go experience different lifestyles and environments so you can learn new ideas and methods.

      3. Take care of others and your environment – Put time and energy into making someone or something else better. Have the mindset that you want to help, encourage, and inspire each person you interact with however you can. The more we can give our love and gifts to others (while maintaining balance and health), the better. When you give to others, you use your energy in a positive way and leave with new perspectives. Take great care of those around you and practice compassion.

      Read More http://mentalitywod.com/top-10-ways-to-improve-your-overall-mindset/

      ARTICLE: How Strenuous Exercise Affects Our Immune System

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      CrossFit:

      2 Push Press, pick load
      Every 1 min for 10 mins.

      Then,

      8 Push Press, pick load
      Every 1:30 for 4 mins.

      Then,

      21-15-9 reps, for time of:
      Row (calories)
      Push Press, 115/75 lbs

      TIme Cap 9 mins
      Competition: 95/65#
      Performance: 75/55#
      Fitness: 45-65/35-45#

      Article:

      If you have ever run a marathon, you know that the effort can cause elation, exhaustion, achy legs, blackened toenails and an overwhelming urge to eat.

      But it is unlikely to have made you vulnerable to colds or other illnesses afterward, according to a myth-busting new review of the latest science about immunity and endurance exercise.

      The review concludes that, contrary to widespread belief, a long, tiring workout or race can amplify immune responses, not suppress them.

      For decades, most researchers, coaches, athletes and athletes’ mothers have been convinced that a single long, hard distance race or other strenuous activity can leave the body so fatigued that it becomes unable to fight off cold viruses and other microbes that cause infections.

      Science supported this idea. Beginning in the 1980s, a number of studies of marathon and ultramarathon runners had found that many of them reported developing colds in the days and weeks immediately after their race. Their incidence of illness was much higher than among their nonrunning family members or the general population.

      Read More https://www.nytimes.com/2018/04/25/well/move/how-strenuous-exercise-affects-our-immune-system.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=stream&module=stream_unit&version=latest&contentPlacement=1&pgtype=sectionfront

      ARTICLE: When Your Blood Work Concerns a Doc Who Doesn't Lift

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      CrossFit:

      Paused Snatch Pull + Paused Snatch + Hang Snatch 1-1-1-1-1-1-1-1
      Use the heaviest weight you can for each set.
      Rest as needed between sets.
      8x1

      Then,

      Complete as many rounds as possible in 10 mins of:
      35 Double Unders
      9 Power Snatches, 95/65 lbs

      Competition: DUA 75/55#
      Performance: 70 Singles 65/45#
      Fitness: 35 Singles 45/35#

      Article:

      “You need to stop doing CrossFit because your lab tests are abnormal.”

      Have you ever heard this from your doctor?

      It’s common for a CrossFit athlete to receive a phone call from his or her doctor after a blood test. The doctor will notice some elevations in blood levels and markers and will want to do a further workup to make sure everything is OK.

      Often, some of the blood tests are elevated due to exercise and will be detected as abnormal. The critical question:

      “What is normal and what is abnormal for an athlete who exercises routinely at a high intensity?”

      Kidney Function

      Exercise has been shown to be critical in the prevention and treatment of chronic diseases such as diabetes, obesity, hypertension, hyperlipidemia and heart disease. Numerous articles have been published on the various health benefits of exercise in the medical literature over the last century.

      Read More https://journal.crossfit.com/article/kidney-rockets-2