Monday, February 15, 2010
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So. Cal Surf Reports
CrossFit in a Nut Shell
Need a Zone Meal?
Breakfast:
- 1/2 cup Easy Egg Beaters (or other Egg substitute) (2 blocks protein)
- 1 teaspoon olive oil (3 blocks fat)
- One slice of fat free cheese
- 2 strips of Turkey Bacon
- 1 soft tortilla (2 blocks carb)
- 4 cups shredded cabbage [1C]
- 3/4 cup snow peas cut in thirds [1/2 C]
- 1/2 cup red bell pepper chopped [1/2 C]
- 3 oz white meat chicken cut in small pieces [3P]
- 3 tsp slivered almonds [2F]
- 1/2 tsp sesame oil [1F]
- 3 tbsp fat free ginger soy dressing [1C]
- 1 small taco shell [1C (Check label)]
- 3 oz shredded chicken breast [3P]
- 9 olives
- 1/2 cup salsa [1C]
- 1/4 cup black beans [1C]
Music Videos
- Down with the Sickness - Disturbed
- Enemy - Disturbed
- Home - Staind
- It's been a while - Staind
- Judith (Renholder Mix) - A Perfect Circle
- killswitch Engage - My Curse
- My Last Serenade - Killswitch Engage
- Now you've got something to die for - Lamb of God
- Right Here (Acoustic) - Staind
- Scream - Avenge Sevenfold
- Successful - Drake and Trey Songz
- The Noose - A Perfect Circle
Adam's Playlist
Adam's Playlist - Easy
Preferred Links
10 General Physical Skills
- Cardiovascular/ Respiritory Endurance- The ability of body systems to gather , process and deliver oxygen.
- Stamina- The ability of body systems to process, deliver, store, and utilize energy.
- Strength- The ability of a muscular unit, or combination of muscular units, to apply force.
- Flexibility- The ability to maximize the range of motion at a given joint.
- Power- The ability of a muscular unit, or combination of muscular units, to deliver maximum force in minimum time.
- Speed- The ability to minimize the time cycle of a repeated movement .
- Coordination- The ability to combine several distinct movement patterns into a singular distinct movement.
- Agility- The ability to minimize transition time from one movement pattern to another.
- Balance- The ability to control the placement of the body's center of gravity in relation to its support base.
- Accuracy- The ability to control movement at a given direction or at a given intensity.
About Me
- CrossFit 949
- Welcome to CrossFit 949. For quick contact information, you may call or email at any time! Our operating hours are M-F 6a - 7p and Saturday at 9a only. Train hard! CrossFit 949 949-667-3717
What a great way to teach and demonstrate to someone what they are not quite getting right as opposed to when they do get it right! Mouse you are a stud!
ReplyDeleteAdam you are a great sensei!!
AD,
ReplyDeleteHave your guy do some clean pulls, or clean shrugs... It looks like his problem is that at that weight he is strong enough to make the lift that he's overpowering the lift instead of creating momentum on the bar... I use to have that problem... Put him on the box like we did Liz and Donna.... He really cleaned it up at the end... I was typing while his 135 lift was still laoding...
T-bone,
ReplyDeleteThere were a few other things that could have been corrected in a few of the lifts, but I am trying to make video's for people who are trying to get their movement corrected one step at a time. This video will be on core to extremity violations and triple extension, the next will be on shrugging vs. early pulling with the arms and a few others in the works. I actually have done the box method with some of the members already and they love it. Great teaching tool by far!
Kat,
Mouse is a man's man, a stud of an athlete and a scholar. I can only hope to be half the athlete that he is, and I will give all my knowlege to help him grow to the maximum amount. Thank you for the kind comments. Don't worry, your video is next my love. :)