Strong, Healthy & Fit

Yoga and CrossFit

2011-11-14T03:56:00.000-08:00

Here is a little information I found while searching for yoga benefits for Crossfit - Courtesy of Empire Athletics in Bend, Oregon.

Why Yoga

Crossfitters always ask why they should be taking yoga class. They feel that all they need is a few key stretches to do before and after a workout and that should be the extent of their flexibility work. Aside from flexibility, yoga is complementary to CrossFit for lots of other reasons too.

Variety

Part of being a CrossFitter is having constantly varied, challenging movements as part of our workouts. While yoga may not incorporate the high intensity element of the CrossFit workouts (usually), it does use our bodies in different ways than we may use it on other days in the gym. Today you may be working on the quick movement in the snatch and tomorrow, in your yoga practice, you could be working on shoulder stability in a pose like side plank followed by some intense poses to improve the flexibility in your shoulders that will allow you to properly perform the snatch without injury.

Yoga will compliment your Crossfit workouts and help you move into and out of lifts with greater ease and mobility.

Balance

Balance not only means the balance training you receive working in yoga balancing poses. That type of balance is essential for our health as we age and allows us to continue to do functional training both in and outside the gym, balance also applies to balancing our workout days with our active rest days. Balance is finding a meeting point between stretching and strengthening our muscles. Balance is beginning to balance our mind/thoughts. Without this balance we are more prone to injuring ourselves both in body and mind.

Awareness

In our CrossFit workouts, we must always be aware of, and pay close attention to our form, but many times, because of the quickness of the exercises and the pace of our workouts, we may not be paying attention to how our body feels as we are in the process of moving it. In CrossFit Yoga we will bring an awareness to not only how our body moves, but how it feels as it moves. So in a workout, say performing a push press, you feel a little ache in your right shoulder. The next day in your yoga practice we could focus on the same movement as the push press, just slower and with awareness. You may begin to notice exactly when in the movement your shoulder tweaks and then you are able to adjust your body and find out how to perform the movement without the aches and pains. Or maybe, you find the ache happens because of a lack of flexibility in your shoulder. By becoming more aware of your body, it becomes much easier to find ways to help your body function better both in and out of the gym.

Yoga is a great compliment to your Crossfit workout. It can help you bring your workouts to the next level, at the same time it will help reduce stress, calm the mind and release your body.

(Courtesy of CrossFitYoga.com)

WillPower

2011-10-12T14:01:00.000-07:00

Do you ever have trouble sticking with your exercise routine or healthy eating habits? I know I sure do. I get burned out on working out and eating right! The problem is once I give in, it's too easy to keep making those bad choices. I recently read an article in Prevention about Pumping Up Your Willpower. Basically, it shows you how to treat your willpower as a muscle. It can be strengthened! Here are a few habits to start to help you strengthen your willpower, making you more productive, less stressed, and happier.

1) Play Offense - Set yourself up to have a realistic chance of success. For instance, take the car to the shop before it breaks down, give yourself enough time to finish a project, and steer clear of all-you-can-eat buffets. In other words, proactively arrange your life to avoid problem situations!

2) Use The Calm Before The Storm - Use peaceful moments to take on the stubborn ones. Stressful situations are best taken care of during times of low demand in other parts of your life. For instance, when you know a stressful spell is upon you - say, tax season - ask yourself: How will I expend my willpower today, this evening, and next week?

3) Don't Dawdle - Procrastination is a universal vice! Studies have shown that when you are anxious or bored, you give in to the urge to improve your mood by doing something else. Remember, eventually the time comes due and you end up suffering more than those who work on a schedule. Basically, bite the bullet and get to work!

4) Always Remember The Basics - The basics are always rest and nutrition. It's hard to keep up the hard work when you are tired and hungry. Naps are great, but a good night's sleep is even better. And keep a handful of almonds or an apple close by for an emergency snack.

5) Put It In Writing - Keeping track of your progress is crucial for staying on board with any plan. In sticking with my paleo diet, I often keep a food journal to track how often I use up those "cheat days" - sometimes they add up faster than I realize. And I make sure to write down all my workouts in my Crossfit Champions journal. That way I can track my strength and conditioning. When I've had a bad day of eating or at the gym, it's encouraging to look back and see all the progress I have made!

6) Reward Yourself - Of course, this is my favorite! Incentives can work wonders. Do something special for yourself when you make it to a goal. Everyone has their own little something they like - a pair of speed short from Lululemon, a pedicure, a giant margarita!

I will end with this. My son came home from eating Chinese the other day with a fortune that says "It's not the will to win, but the will to prepare to win that makes a difference." Wise words that even a 14 year old can appreciate - he tacked it on the wall by his light switch!

What's Important

2011-09-15T05:15:00.000-07:00

Haven't had much to say lately -- summer is a busy time, even mentally! But in trying to find some answers to holes in my own mechanics, I came across this little gem of an article by Jeff Tucker. I'm sharing it with you because it talks about the foundation for so many movements that relate to CrossFit.

http://library.crossfit.com/premium/pdf/72_08_Why_Gymnastics.pdf?e=1316092238&h=4afdc9c9190a0fcec1844f6328304036

Potential

2011-07-06T05:41:00.000-07:00

We all should strive to reach our potential in every aspect of our life. Reaching our potential consists of three things- Inspiration...Motivation...Action, You are Inspired by something or someone,which Motivates you to do something, you decide to take Action and that action turns the ideas from your inspiration into reality. I have enjoyed watching all the videos from the Crossfit Regionals and have to say that we, Crossfit athletes as a whole, completely inspire me. I have seen it all over the globe, and I see it every day at Crossfit Champions. We encourage each other, inspire each other, and love each other. My box is my family. This tight knit group of people who I compete with every day motivate me to train harder and encourage me to find my limits and push past them. This camaraderie that Crossfit has is special. Use it to find your potential. Let it inspire you!

Push It!

2011-05-11T05:50:00.000-07:00

I've been watching athletes in the box and seeing people really push their limits. This has made me look inward and sometimes I have to wonder, "Am I really pushing myself"? As a coach, I want my athletes to push beyond their capabilities, that is how one improves. It is only fair if I expect the same from myself. In saying this, one thing I'm reminded of is to not continually compare myself to other people. Only I know what I am capable of and what I can push myself through. I strive to hold myself to a certain standard -- a "champion" standard. That means full range of motion and not skimping on weight. But it also means constantly trying to improve my times and my stamina. If I, or you, hold out on full movements or rush through a workout just to finish first, we are only hurting ourselves. If we want to get better, stronger, faster we may have to move backwards. What I mean is sometimes we all have to go back to the basics, slow down, get the movements right. Once form is perfected, that is when we add repetition and intensity. This is Crossfit, people! We need to hold ourselves accountable.

Positive Thinking

2011-04-21T05:36:00.000-07:00

I'm so tired of hearing whining at the box! I know sometimes I am guilty of this too, but I know if I have some positive thoughts going through my head when I walk into the gym I will feel better. Everyone improves, whether we realize it or not. How could we possibly do what we do at CFC and not get better? So what if the wod is hard? So what is it's hot outside? So what if you don't have perfect push ups from your toes or good kipping pull ups? Look and focus on what you are good at and what you can do! And the rest will follow. In talking to a friend at Crossfit Champions one day, I said no matter what I do I can't ever seem to keep up with her. It's frustrating because I feel like I'm improving, but still want more! She said she doesn't even think about it anymore, she just comes in and does her best. And she blows all the rest of us away! That is the power of staying positive and not focusing on negative thoughts!

What am I Thinking?

2011-04-03T07:31:00.000-07:00

First week of PYP challenge is over and I did pretty well. I am definitely ready to start training a bit harder and really work to improve form and stamina! The Girl's Trip to the beach has me super motivated; not only do I have to wear a bathing suit in 8 weeks in public, but it has to be in front of some super fit crossfit women!

Now on to what may be really bugging me: sending my baby to China for 2 weeks! What am I thinking??? My 14 year old will be leaving for China with People to People on June 20. I didn't realize how much this is making me kinda freak out, but the closer we get to that date the more I worry! I'm sure he will be fine and have an amazing time, but CHINA! That is really far away!! He will be traveling all over the country, to six different cities and a couple of small villages. He gets to see some amazing spots, like The Great Wall and the Terra Cotta Warriors. He will learn first hand about making silk and join a true Kung Fu class. This will be such an amazing experience for him! But still -- I will miss him and most likely will worry a bit.

A New Day

2011-03-21T05:26:00.000-07:00

Spring Break is over and summer is fast approaching! It is time to get into swim wear shape. Again! I feel like I have been slacking just a bit in my workouts and my diet has pretty much been paleo cheat days about 3 times/week. So time to step it up!
Today is the first day of a new run class at Crossfit Champions, led by our own Tracy G. The Pose method of running is starting to feel more natural to me and being a part of this group could only help in improving my stamina and efficiency in completing my wod's. The main reason I'm doing this, though, is to make myself start running again. A few years ago, I was running 3-6 miles/day. What happened? Well, my kids are older so I don't have to get up and drive them to school. Now I sleep in, go to the box later in the morning, and then make excuses to not go out and jog in the evenings. So...back to the class I will go - and start running again!
This Saturday is also the kick off meeting for the Pick Your Poison Performance Challenge at Crossfit Champions. An 8 week performance challenge that will get me serious about my efforts in the box once again. Which also means I will have to get serious about clean eating again too. It still amazes me how much better I feel and perform when my diet is clean and healthy. One night of nachos and margaritas will about knock me out for a couple of days!
Between the 6 week run class and the 8 week performance work, I should be ready to don a bikini with confidence by the time school is out!

Challenge Time

2011-03-14T10:25:00.000-07:00

Today I signed up for the Pick Your Poison Challenge at CrossFit Champions. It's been a little while since I've really pushed myself in my workouts, so this should help get me out of this rut I've been in. I know I've become stronger and faster in the last year and now is the time to prove it -- to myself. I'm excited, even though I really am not totally sure what is to be expected of me. I hope to better my performance from week one to the end. I'll be sure and fill you in as I go along!

In the mean time, I am headed to see the Dr. today about this pain in my arm/shoulder that has been bugging me for quite a few months. And tomorrow I will finally make it to Airrosti!

Hello!

2011-03-13T18:09:00.000-07:00

So this is my first post and I'm really just seeing if I'm even doing this right. My purpose in writing this blog is for you all to join me as I learn and grow stronger, healthier and more fit. I have been active all my life and always thought I was fairly healthy and pretty fit. But after years of martial arts as an adult and years of gymnastics as a kid, I finally found my way to CrossFit Champions a little over a year ago. Wow! I love it!
Thanks for joining me on my journey! I'll fill you all in more tomorrow!