2013 CrossFit Games Open WODs
This week we are finishing 2013 CrossFit Games Open WODs. They have been grueling yet fun to participate and watch. Thanks to everyone that participated. I hope you surprised yourself and are as proud as I am of you.
There will be two chances to make this up or do them again. Friday morning at 6:00 am and Saturday morning at 11:00 am.
Preparation
The Open WODs do two things. First and foremost it separates the elite athletes from everyone else, especially 13.5. Now you may be depressed and say ya I didn't even make it out of the first 4 minutes with 90 reps! The second thing that the Open WODs do is point out weaknesses and areas that we need to work on. But again this should not be depressing. It is more about never giving up and never being satisfied. So the question on the table is: How do we prepare for this incredible journey that lays before us? How do we prepare to get better? It is simply that, prepare. We as a team of CrossFit Macomb want to prepare our athletes for the gauntlet of WODs that lay between now and next year. And whether that means you are competing in the Open again for a spot in regionals or (and even more important) changing you lifestyle to incorporate health and fitness through proper eating, rest, and CrossFit WODs, we are going to be targeting specific weakness and preparing ourselves to overcome them.
We will be inserting more specific time in the class to work on skills, mobility, and strength. This will be three fold. (1) It will force you to work on that "thing" that you want to get better at. (2) It will gives us more time to teach you the technique of a skill (3) It will prepare you for the current week of WODs in our programming
Warming Up
We are not talking about the weather, LOL. So, while we are on this subject, I have noticed that our individual warming up routines have been, how do you say ... pathetic. (And you can throw me into this category! So I'm preaching to myself here more then anyone else.) Why are warm-ups so important?
1. Warming up prevents injury.
2. Warming up enhances performance.
3. Warming up mentally prepares the mind.
(Warning the next paragraph may bore you with sciency jargon). Warming up gets the blood flowing. At rest your blood flow to the skeletal muscles is relatively low at only 10 to 15%. After a 15 minute total body workout that increases significantly to 75%. Shocking you body into these states of rest then, work is not conducive to enhancing performance. In fact, an Electrocardiogram (ECG) study on males that went straight into an intense sprint saw significantly low blood levels to the muscles. Blood is what delivers oxygen to the muscles. Oxygen is what gives the muscles the energy it needs to perform. So more blood flow increases body temperature. Increased body temperature releases more oxygen to the muscles, thus produces more efficiency then cold muscles would.
So take warming up serious. Use that time to prepare your body for the WOD and literally warm up your muscle to perform at their peak. Like I mentioned above, we are going to help you warm up better.
Box to Box Throwdown
Keep your calendar clear for next weekend, April 13th. We have challenged CrossFit Bloomfield to a Box to Box Throwdown. Please register for this event. We are expecting about 40 people to be participating in this event. Yet only a few of you from CFM have signed up. This helps for planning purposes and is more reliable then a verbal commitment. Click on the picture below or go through this link: Sign up here
For more details click here
The Box to Box Throwdown is a blast. If you did it last time. Do it again! If you didn't then don't miss out.
Supplies for SoldiersRemember to bring in more supplies for us to send over. The bin is starting to get full. Also thank you to those that donated for Seats For Soldiers. So far we are sponsoring 15 seats to the April 12th Pistons game! There is still time to donate. See me for details.
April MacombieThis month, the Macombie Award for "Journaling" goes to Andrea. Andrea has been journaling her CrossFit experience since she started in June of 2011. Since then her journal has recorded some pretty awesome accomplishments and some of her not so favorite WODs. She puts a smiley face on the days she did good, and a frown face on the WODs she does not like. Some of her accomplishments include, losing over 20 lbs, increasing her clean from 45 lbs to 95 lbs. Andrea also now has 225 lb Deadlift and a 180 lb Squat. Even through it all she still hates running. Journaling is a terrific tool to look back and see where we have come from and where we are seeing results. Great job Andrea. Continue to work hard and journal this journey.
On Ramp
This month's On Ramp started this coming week. There are 5 classes and will be reoccurring on Tuesdays and Thursdays at 5:00pm and Saturday at 9:00am. These classes are by appointment only. Sign up online. Please be respectful to the people that are going through the On Ramp keep the noise and talking down during these time slots.
Tuesday 4/2 @ 5:00pm
Thursday 4/4 @ 5:00pm
Saturday 4/6 @ 9:00am
Tuesday 4/9 @ 5:00pm
Thursday 4/11 @ 5:00pm
Upcoming Events
April 2nd: On Ramp begins 5:00pm
April 13th: Box to Box Throwdown
June 7th-9th: CrossFit Central East Regionals
June 8th: Foam Fest
August 31st: Swamp Foot 4 Mile
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