CURVEBALL

CURVEBALL

Life, like everything else, has an amazing way to throw curve balls at you and knock you of your planned path. This can be a massive annoyance and frustrating but has to be expected. I don't mean you should be sitting there waiting for bad things to happen, but what I mean is that you need to be in a mindset where it doesn't affect you. Everyday things like, you are late for work and you get a stuck in traffic, the printer for your paper runs out of ink, your boyfriend/girlfriend breaks up with you, the weather on your trip is different than what you packed for, someone picked up the wall ball or is using the pull up bar that you always use. Or bigger things like financial issues, job issues, etc. Whether it's little or big, you have to be able to not let it distract you from staying the course. Now staying the course doesn't always mean in a straight line as fast as possible. It might mean you have to take a couple of side steps, or even a step back so that you can maneuver around the problem. That's ok and you have to let it be ok. If you can make the adaption to the incident quickly and without letting it eat you up emotionally, then you will be able to get right back on track. It's when we let these speed bumps turn into massive holes that we get stuck in because we get so mad or so frustrated, and even worse, start feeling bad and sorry for ourselves. Since no one really cares about the problem you are having, don't make it a problem. It's just something you have to deal with so handle it and move on. The more you stay in control of your situations, even if things which are out of your control start jumping in the way, then you will be able to respond and make the needed adjustments quickly! You are in control so take control!!:)

FEEL THE BURN!! 

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CARDIO IS/ISNT

CARDIO IS/ISNT

It is amazing to me that people will talk about needing "cardio" in their training especially if they do well programmed CrossFit workouts. When the average person thinks of working out, they will say they need to run. And this is because running equals the idea of conditioning. They are working that "cardio", or rather, they are doing a long slow duration activity. Yes, they are burning calories for the duration of the activity but usually, the intensity level is so low that they stop burning the second they are done. I'm in no way say these aren't important to overall fitness as one element of many, but these activities do not equal fitness OR cardio for that matter. Cardio means you need oxygen to fuel the energy system. If you do a movement that uses multiple big muscle groups, and forces you to work at a particular intensity (work in a time frame), then you will absolutely be getting your "cardio" because these big muscles will NEED oxygen. When we program, we are designing the intensity level for you based on the weight you use, or the reps you do, and the work versus rest you are involved with. Let's take this past weekend's workout, it was VERY heavy KBs used in swings, S2O, Lunges, and Goblet Squats. It WAS heavy but how do you make sure you are in the right realm? Stay heavy and cut the reps? I would say yes if the emphasis was more on building strength. If you want the cardio aspect, then lower the weight so that you can either get or come close to hitting rep sets unbroken, and keep your rest relatively short. You do this and I promise you will gasp for air. And this GASP is because those big muscles NEED oxygen to drive the system. And the more you push, the more you will be breathing, the faster your heart will be beating and I promise it will be much more demanding than some run you feel you need to do. What I'm saying is that you need to not be fooled by the old school of thought about what cardio really is and how to get the benefits of it, and then to not let your ego drive your programmed workout. If you don't know the intent of the workout then ask so you are getting the correct version of the workout! Our program is very special and if you do it right...it will DO YOU right:)

FEEL THE BURN!! 

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LOOK UP

Situational awareness is usually talked about when you are looking at responding in emergency situations. The problem is that understanding where you are and what is going on around you is ALWAYS important. In this age of faces shoved into cell phones, everyone's heads are down and literally will walk right into you if you aren't careful. Now as easy as I could start talking about posture etc, that's not what this is. Today it's about understanding what's going on around you. Sure many of us think we are the center of the universe, but even being at the very center means that you need to know and understand the things spinning around you. Let's take being in the gym, first off, no one there owns a particular spot, or bar or ball. So if you need to move around a little, or you see that someone has your special bar, don't freak out. It will be ok. Just get another one. This doesn't mean you can just go and grab whatever is on the floor and claim it as your own. If you are looking for a spot on the rig but not sure if someone has it or not, then ask. Don't do butterfly pull-ups with the chalk bucket right next to where your feet are flinging all over the place so that you chance knocking it over and spilling chalk everywhere. Leave the chalk pieces in the buckets. I see it more often than not that someone will take their own special piece of chalk and put it somewhere for their "lightning fast transitions", and then LEAVE IT there. If you are running in and out of the room on a workout, know that others are throwing weights around. Look out for them and the bars. If you need to use the bathroom, then spray the “unpoop” spray when you are done. And guess what ANY SMELL smells bad in the gym so no one wants to smell Body Odor, or a heavily perfumed or body sprayed body at ANY time in the gym. Wear deodorant when you come in and put your perfume on in your car. Basically, there is a whole wide world out there around you with things happening. Keep your head up, see what's going on, anticipate what will happen, or what you will need to do, so you are prepared for it, be kind and be ready to help!! :)

FEEL THE BURN!! 

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DATA

DATA

There are so many variables in life. Things NEVER happen in a vacuum. Just throwing a ball across a plate depend on the wind, the material of the ball, the weight of the ball, how you decide to hold the ball, how you move your arm, if you got the same wind up, if there is a bug buzzing around your eyes or ears, if you worked snatches before it and your shoulder is tired, if you have been sick, if you are stressed, etc. These random variables make the same identical events almost completely different events. Even if its just throwing a ball. But how can I say this when in CrossFit we talk about checking our fitness based on repeatable and recordable data? It's not a complete apples to apples comparison. Yes, there might be amazing similarities, between the events as exactly the same in weight, reps, rounds, and movements. But as I said above, the other variables completely outnumber the similarities. So how can you compare your data and figure out if you did better or not? The first is to see what your apples to apples score is. If you did better then it's possible you are more fit. How much have you improved in all other areas of fitness or did you just get really good at the three movements over the last 2 year and lucked out that it was repeated? What are your strength numbers like now? Or did you twist an ankle playing softball? Was the rope the same or are your shoulders less exhausted since you have a lightweight cable? Were you focused before on training before but now focused on just trying to get it in? What I'm trying to say how you did in the workout or the event, is just a blip of data on a very large overall chart of how your life is. You need to be able to take EVERYTHING into consideration to really see if you are improving. As long as the overall trend is up then you are improving. If you aren't in total training mode, then it's about how you are feeling, not just what your simple numbers are. If you are feeling better overall, you are doing more things in your world and the numbers are close, then you fitter. Cut yourself some slack and look at everything! You will probably see some pretty great things:)

FEEL THE BURN!! 

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WANT TO SEE OUR WORLD FAMOUS WORKOUTS???  JOIN THE TEAM FOR A MONTHLY $20 FEE AND YOU CAN DO OUR WORKOUTS FROM ANYWHERE IN THE WORLD!!!!  CLICK THE BUTTON BELOW!!

WOD WITH A FIREFIGHTER

WOD WITH A FIREFIGHTER

Today we are doing something special! INFERNO was born in the Fire Service. Its where we came from. Many of us have done stair climb challenge in the past and this is supporting our locals that will be doing it next week! Today YOU get to workout with some of SLO CIty Fire's Finest!! We have programmed the workout and it will be a 15 min workout that includes kettlebell swings, step ups, and lay downs to stand ups(burpees!) Come and do a workout with the San Luis Obispo City firefighters that are training to climb up the second tallest skyscraper in the west. They will be doing this in full turnout gear, weighing over 50 pounds, while wearing a breathing apparatus. 69 flights of stairs, 1,356 steps, and 788 ft. All to raise money to find a cure.:)

FEEL THE BURN!! 

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WANT TO SEE OUR WORLD FAMOUS WORKOUTS???  JOIN THE TEAM FOR A MONTHLY $20 FEE AND YOU CAN DO OUR WORKOUTS FROM ANYWHERE IN THE WORLD!!!!  CLICK THE BUTTON BELOW!!