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Before you started Crossfit, you probably belonged to a gym or frequently visited community centres. And you probably didn’t go to the gym without your music playing device. Whether music was used to motivate you or distract you, leaving home without it was not an option.

The group atmosphere that makes Crossfit what it is involves each of us providing support and motivation to fellow crossfiters. Could you imagine what it would be like if we a) worked out without the stereo playing in the background or b) worked out while listening to our own music on ipods?

Some cry and complain when a WOD is about to start and the music “doesn’t feel right”. Some make requests. At the end of the day, the music played in the gym is not going to satisfy everyone. And it doesn’t matter. What matters is our hard-work and effort every time we walk through the doors!

A few boxes ago, before Satellite Radio we had something Patty called the ‘Party Shuffle’. You couldn’t skip a track and had to take what you got, just like life. You might be sweating to ACDC one minute then have Frank Sinatra playing the next. It was interesting to say the least!

Want more on the subject?
Dr. Len Kravitz (not Lenny) wrote the following study for the Jornal of Sport regarding How Music Affects Exercise…http://www.livestrong.com/article/25684-music-affect-exercise/

See what other Crossfiters have said about about this topic…http://crossfitoneworld.typepad.com/crossfit_one_world/2010/12/music-makes-the-workout-easier.html
http://games2010.crossfit.com/blog/2010/06/let-music-take-control-boz-style,541/

If you could choose just one album to listen to everytime you are Crossfitting over a 2 month period, what album would that be???

Warmup: tabata Russian Twist (grey/Red kettle bell)

TecH: back on the Strength Training program

BackSquat(3,3,3,3,3)
&
ShoulderPress(3,3,3,3,3)

Workout is Complete as many reps as possible in 7 minutes of:
Burpees
Be sure to check out the workout instructions and demo – video on CrossFit.com

The central idea is that “as ancient man left the trees and the jungle, he adapted and became more of a runner than a climber. Many adaptations and changes took place, including, but not limited, to changes in the lower leg and foot.” Michael Sandler from Runbare.com summarizes.

Everyone, hope you are having a great week. Please take note that this Saturday we have an Olympic Lifting Workshop at the school so the 10&11am classes will be cancelled! In place we will have Canadian Olympian Christine Girard here to host an intensive barbell clinic that focuses on The Snatch and The Clean and Jerk. Don’t be bummed about classes Ana will be hosting a 5pm after the workshop! Get in here Saturday and do the clinic, it will be beneficial for beginners through to advanced lifters.
The first Open WOD is announced on Wednesday and it will be our Thursday programming! This will continue for the next 5 weeks! Lets get to regionals!

Warmup:90sec’s Flutter Kicks 30sec’s x2

Workout: In Teams of Two with only one person working at a time, complete the following:
50 over unders
120 walking lunges
30 ring dips
60 kettlebell snatch alternating arms (red/grey)
140 situps
100 wall balls
finish together with an 800m run

Work through it, not like these couples!

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So is Coconut water good for health, a good natural alternative when your body calls for a sports drink? Well, I noted NoTone carries it at TrainingFX and I think the Funky new Vending machine carries some too. Why is this so good for me I thought, and here’s what I got.

Tender coconut water is refreshing delicious and highly nutritious, its a wholesome beverage one can have even during hangover illness and intense exercise like CrossFit! Coconut water is a great way to refresh, refuel, re-hydrate, as an athlete.

Coconut water is also high in chlorides, potassium, and magnesium and has a moderate amount of sugar, sodium and protein, which makes it one of the richest sources of electrolytes. This is also a source for dietary fibre, manganese, calcium, riboflavin and Vitamin C.

It is zero cholesterol, fat free and so can be given during any illness one might suffer. It is a natural diuretic and so helps out in the natural flow of urine and so reduces the instances of stones in the kidney. This water is considered as the boon for pregnant ladies.

Warmup: Reverse tabata L-sits (rings/Parreletts)

Tech: Forward Rolls & Dive Rolls use black/red crash mats

Workout: 50-40-30-20-10 Double unders
25-20-15-10-5 Burpees
10-8-6-4-2 Alternating Pistols

CFP

Canadian Olympian Christine Girard is coming to our box on Saturday the 25th for an intensive Snatch and Clean and Jerk Clinic.
This is a very rare opportunity to learn from the best lifter (63kg weightclass) on the continent.
The workshop will have plenty of barbell time and is sutible for beginners through advanced lifters.
You’ll kick yourself for missing it.
You can find more details and sign up information here

A

Our next opportunity to complete the Executive Diploma Program is June 8th, 9th and 10th, 2012

Total Cost: $1,500.00 for the three days