Announcements Our gym will be taking part in the whole life challenge beginning 1.17.2015. Check out the post on our FB page or the email that was sent to you! Join Team TFP CrossFit! TFP CrossFit - CrossFit Struggling to get a muscle up? Having slow progress with your snatch? Feel uncoordinated with skilled movements? Mental imagery is a highly effective tool in helping you to improve in the gym without actually stepping foot into the gym. I learned toes to bar by watching the great Carl Paoli demo them in his video progression videos, I learned the kipping muscle up watching games athletes in the swimming event in 2013, I improved my snatch set up by watching K Star and Diane Fu cover the details, efficient bar movement and overhead positioning by looking in the mirror (that was a joke) ;) . The point is, these guys don’t make the same mistakes we do. Their movements are consistent and they don’t waste much energy, so learning from them can be another valuable tool to help you improve with whatever it is that you want to achieve. I would recommend taking a video of a movement that you struggle with and compare it to a Games athlete. Notice the difference in speed, bar path, hip extension, arm lock out, etc. Study it to the point where you can understand what you are doing wrong without a coach telling you. Visualization really works, and you can do it all from the comfort of your living room. Mobility Side Plank with side Kicks 2×10-15 Scap Push ups 2×10 Band Assisted Squat 2×60″ Warm-up Row 250m -then 2 rds- 10 Mountain Climbers 10 Banded Goblet squats 8 Bench Dips 4 Inch Worms Fitness and Performance 20 minutes or 3-4 rounds of: Tempo Back Squat x 3 reps Bottom of the Dip, accumulate as much time as you can in 1 minute Notes: Rest as needed between movements. For the back squats, take 4 seconds to descend, hold the bottom for 2 seconds and then explode back up. Use a box or ball to ensure that you are getting proper depth on each rep if needed. Focus more on quality of movement than load. For the dip, be sure to hold a quality, safe position with the rings held in tight to your body. Fitness and Performance Metcon (Time) 5 Rounds for time, alternating movements: Row 250/200 meters Farmers Carry 3 Down and Backs 25 GrassHoppers (R/L =1) Broad Jump Down and Back 2 Rope Climbs -25 min cap- Notes: Prescribed is 53/35 kbs for the carry. One athlete will perform the first movement, then they must tag hands before the second athlete starts the next movement and so on and so forth until they complete 5 rounds as a team Cooldown 2 rds Hollow Rocks x30″ Arch Rocks x30″ Couch Stretch x90″
Posted on: Sat, 10 Jan 2015 08:12:33 +0000
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