"A Community that SWEATS Together, STAYS Together."
We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.
D.L. 85% of 1Rm 5x3
Rest 2 minutes between each round
Got to love those Metabolic days...right Trish:)
Max Box Jump
8 Min. Tabata Couplet
|Think Tyler is impressed:)|
50 Inches in case you were wondering (No run standing)
Nice Job Nick!
B. Squat recently achieved 3Rm for four sets
Three rounds for time:
21 KB Swings (55/35)
Got to love the Benchmarks!!
|Evening crew stretching it out...With coach Brayden supervising|
- One 4lbs roasting chicken;
- ½ cup of clarified butter, butter or other paleo fat;
- 2 onions, chopped;
- 4 cloves garlic, minced;
- 1/4 cup cassava, almond or coconut flour, or any other paleo flour (this is optional, as its only purpose is to thicken the stew);
- 2 cups of homemade chicken broth or stock (you may decide to add more if you find the stew too thick);
- 2 carrots, chopped;
- 2 celery stalks, chopped;
- 5-6 white button mushrooms, sliced or whole;
- ½ cup full-fat coconut milk or heavy cream;
- 2 green onions, sliced;
- ¾ cup of fresh or frozen green peas;
- Sea salt and freshly ground black pepper to taste;
|No this isn't the location but you get the point:)|
3 Rounds of max reps at body weight or
3 rounds of max reps at 80% of 1 RM
6 Min AMRAP
1 Burpee & 2 Wall balls
3 Burpees & 4 Wall balls
5 Burpees & 6 Wall balls
7 Burpees & 8 Wall balls
|Wecome Mark & Bobbi|
Sumo Dead lift High Pull 3x5
8 Min. Tabata
Sumo Dead lift High Pull (115/75)
Push Press (115/75)
|The Kids Class (Never a Dull Moment)|
When Melissa started four months ago, she couldn't do a kipping pull-up. She had numerous flaws in her olympic lifts, weak hip-flexors, mid-line stability issues, and even range of motion restrictions. She couldn't even come close to doing the WODS at prescribed weight and her strength was suspect. Let's just say, Melissa Masters was not the animal so many people have become accustomed to seeing in the sports arena.
Four months later and now most of the ladies refer to her as "The Freak" (sorry Melissa). She has made tremendous strides in her olympic lifts, which transfer to added strength, power, explosion, and coordination. She hammers out WODS at the prescribed weight, her range of motion has improved which will help to deter injuries, and I don't even need to mention how much her one rep maxes have improved across the board. To sum it up...she has become a more well rounded athlete.
My point is that we all start at different fitness levels, but it's that key word "dedication" that can make all the difference in your success. Come in to get better, but don't forget how to get there!
Thank you Melissa for trusting us with your fitness needs, but more importantly Great Job being DEDICATED! We look forward to seeing you soon!
The Banks Country Fitness Family!
|Good Luck This Year!|
Back Squat recently achieved 3RM for 3sets
Shuttle Board Sprint
15 Wall Balls (20/14)
10 Med. Ball Sit-ups
Rest 30 seconds between each Sprint
|Chris locking it out!|
Partner Handstand Walks 12 Minutes Total
5 Cleans (135/85)
|Welcome Jaime & Dan|
Medicine Ball Cleans (Form)
8 Minute AMRAP
8 Push ups
10 Medicine Ball Cleans (20/16)
12 Sit ups
|Alli back for a visit and welcoming a Wren on board:)|
We are so excited to see the kids beginning to trickle in! It is going to pay huge dividends for these kids down the road and I don't mean big squats or huge dead lifts. The kids classes aren't about throwing around a bunch of weights. It's about them learning functional movements safely within a constantly varied program, utilizing movements from across the modal domains in a fun and competitive forum. It's no longer going to the weight room and doing the same old thing; it becomes fun which is what sports are all about.
Ask the kids...
These guidelines come from Martin Rooney, an author and mixed martial arts (MMA) strength and conditioning coach. While they were originally created for fighters, they are even more applicable to CrossFitters (my commentary is italicized).
1. Accept that the injury has occurred, and move forward. Don’t live in denial and make it worse by continuing to train and aggravating it.
2. Examine how the injury happened, so that it never happens again. Was it something avoidable such as poor mechanics or not listening to your body (aka over training) or was it something out of your control such as a car accident?
3. Find out all you can about the injury and its rehabilitation. Begin by talking to your trainer and if needed doctor. Do a little research...there is so much information at our fingertips.
4. Use every method of rehabilitation you can get your hands on. Be Proactive!
5. Be consistent and thorough with your rehab. Skip a TV show, dessert, or trip to the mall, but don’t skip your rehab!
6. Find the outlets and determine what training you can do around the injury. Never stop training. There is always stuff you can do. Believe wholeheartedly in systemic rehab.
7. Focus on areas that you needed to improve pre-injury (nutrition, mental training, certain body regions, etc.) Do not neglect your nutrition when injured. This is one of the biggest keys to getting back in shape. Use the time necessitated by the injury to focus on weaknesses.
8. Don’t test the injury while healing and re-irritate it. The Best things come to those that wait...Be Patient.
9. Develop a list of things that the injury is trying to tell you. How will your injury change your movement patterns? What do you need to do improve your movement?
10. Don’t forget what you learned from the injury for the future. Are you doomed to repeat an injury? What did you learn from #2 above?
Lastly...Keep up a positive attitude by improving in a different facet of your life (little extra time with the kids, significant other, mental development, etc.). As long as you are continually striving to improve then your physical goals may be temporarily delayed but your overall health is still improving, which is our ultimate goal!! SET BACK MAYBE DEFEAT NEVER!
Front Squat 4x3
Hang Clean 4/4/4/4
AMRAP in 12 Minutes
11 KB Swings 70/53
6 Chest-2-Bar Pullupt
Jerk 1 RM Hold the split position for a 3 count
7 Squat Snatches (135/85)
10 Hand Stand Push-ups
13 Box Jumps (24/20)
Rest 1 minute after every two rounds (i.e. 2nd & 4th rounds)
Cook Time: 8 Hours
So...I got on here this morning to write about the different forms of measuring your improvement, but of course I started by checking on some of my favorite Crossfit sites and came across this post about Hand Care. I started thinking about all the new athletes we have right now and I decided this was of equal importance. It’s a long post but there is some great information on everything from preventative care to treating the wounded. I am guilty of not doing the preventative part...It’s funny how those that know better still tend to bang their head off the wall!!! Oh well maybe one day. Hope this helps!...PS Measuring Improvement is next on my list for those athletes that were inquiring on TuesdayJ.
Here is a great post on hand care from the blog FITBOMB.COM. The author of this blog is the husband of a woman who also has a really great blog called NOMNOMPALEO.COM. If you have not checked this blog out you need to. It has some amazing paleorecipes and food ideas. It’s one of my favorite.
CrossFit Hand Care
CrossFitters often revel in the fact that our workouts have bloodied our hands. “We’re such badxxxx! We’re SO hardcore!” But let’s call a spade a spade: IT IS NOT “COOL” TO HAVE CHUNKS OF OUR SKIN RIPPED FROM OUR HANDS.
Flayed skin is not a badge of bad-assery. It does not mean that you are tougher or better at working out. And it most definitely does not mean that CrossFit, lifting and/or gymnastics should be avoided because of the possibility that the skin on your hands might get torn.
All it means is that:
- You’re a soft-handed newbie who hasn’t yet had the chance to build up thicker skin on your fingers and palms to protect them from tearing, or
- You’re not giving your hands the T.L.C. they need to keep from getting shredded.
My first encounter with shredded hands occurred shortly after starting CrossFit, back when the roughest activity my hands saw was an occasional difficult-to-open jar of spaghetti sauce. And my latest (and greatest) rip was during yesterday’s Mary WOD, after neglecting proper hand care for weeks. Over the past year, I’ve experienced minor tears and major ones. In this post, I’m going to discuss what I could (and should) have done to prevent bloody hand, and what treatment options are available to those of us unfortunate enough to gash open our hands doing high-rep pull-ups, kettlebell snatches and the like.
Those who are new to gymnastics, weightlifting or CrossFit in general often start with soft, callus-free hands. Ideally, to reduce the likelihood of hand tears, beginners should try to gradually build up calluses (through — what else? — handling bars) to the point where the skin on their palms and fingers are tough and thick — but smooth. Once some skin-thickening is achieved, the goal is to keep any calluses filed down. The goal is have a consistent, smooth palm surface, without noticeable ridges or fluctuating thicknesses of skin. A raised, rough callus will eventually blister and tear away from the surrounding skin, ripping open your hands and making a bloody mess. A general rule of thumb: If you can pinch a raised edge of the callus, it needs to be filed down. Constant vigilance and regular hand care is key to preventing tears.
You can use a number of different tools to keep your calluses in check, including:
- A nail file;
- A callus/corn shaver;
- Cuticle scissors;
- A pumice stone;
- A dull razor blade;
- A butter knife; or
- A Dremel tool(!)
Obviously, don’t be an idiot. Use these tools with care.
As one CrossFit Journal article put it:
Ideally, your entire palm surface should be one thick callus with no bumps or ridges in any one particular area. In order to do this, groom your hands always after a hot shower or bath (this allows the calluses to swell up). While the calluses are still “swollen,” I take a double-edged razor and very carefully shave the dead callus bumps down a little at a time until the bumps are about even with the thickness of the rest of the hand. With my younger students, I simply ask them to get a callus stone (you can buy one at any drug store), and gently sand the callus down even with the rest of the skin. Remember, whenever you groom or shave your calluses, don’t overdo it, since you don’t want to go too deep into your skin. Always leave enough thick skin so to facilitate your workout the following day. The goal is to maintain an even and consistent thickness of hard skin throughout the entire palm.
Also: Lube up your hands. Chalk and frequent washing will suck the moisture right out your skin, and dry, cracked hands do not feel awesome. So listen to the Silence of the Lambs guy: Lotion is important for skin care. (And remember to put the lotion in the basket.) Use Bag Balm or Udder Cream (it’s not just for irritated cows anymore!) or whatever suits your fancy.
This, by the way, is what a well-groomed pair of CrossFitting hands is supposed to look like:
My hands don’t look like this. Being the idiot that I am, I’ve never been very consistent about filing down my calluses, and lately, I developed a few big ones with rough edges. I didn’t do anything about ‘em, and as a result, I tore ‘em wide open yesterday. Not fun.
Grip & Technique
A lot of CrossFitters rip open their hands doing high-rep bar movements: kipping pull-ups, clean-and-jerks, snatches. But there are ways to tweak your technique to reduce the chances of a nasty tear.
First, use the right grip.
When working with a barbell, some folks are inclined to grip the bar across the middle of their palms. This, unfortunately, squishes the fleshy pad below the base of your fingers against the bar, causing discomfort, added friction, blisters, and worse. A better way to go is to grip the barbell across the base of your fingers — where the metacarpals meet the proximal phalanges.
As for doing kipping pull-ups while training (versus competing), CrossFitter Pär Larsson has this to say about getting a proper grip:
When doing pull-ups, keep your metacarpals in line with your proximal phalanges; i.e., your hand bones and the first bones in your fingers. This sucks because it’s harder to do pull-ups with your center of gravity an inch lower, and it takes more finger/ forearm strength. The first week or two or five, you might have to go back to using a band sometimes, or doing jumping pull-ups on a box, or using an easier band. I understand this might hurt your pride, your ego and your self-esteem like it did mine, but as long as I get the workout I need I see no need to care much if I beat my friends in an everyday training environment… Plus, I don’t have to worry about caring for ripped and bleeding hands.
As Larsson points out, “[t]his “training grip” eliminates tons of friction on the top inside of your palm muscles and skin, which is what causes the ubiquitous blisters there.”Friction is further reduced if you keep your core tight during kipping pull-ups, keeping your movement compact.
For example, in this GymnasticsWOD video (which Tim posted on the CrossFit Palo Alto Facebook page yesterday), Carl Paoli doesn’t engage in the exaggerated lateral swing that many of us are used to doing. Notice the efficiency of movement; his legs aren’t kicking violently out front. He doesn’t flop around. By keeping the kipping motion short and focused, there’s less of the skin-on-bar rubbing that might lead to shredded hands.
Lesson: Huge kips lead to torn hands.
At a barbecue yesterday, I got to talking with Trish about her recent experiment with different ways of treating shredded hands. She’d ripped up her skin in a number of places during Memorial Day Murph, and decided to treat each tear slightly differently:
- With Rip No. 1, she used scissors to cut away the flap of skin.
- With Rip No. 2, she tore the skin flap off by tugging on it away from the point at which the skin was still attached.
- And with Rip No. 3, she just left the flap in place.
I’m now conducting a similar experiment. On my right hand, I’ve used scissors to snip off the flap of skin that tore away from my hand; on my left, I’ve left the skin in place. Of course, I washed both hands carefully (OUCH), Neosporin-ed the heck out of them, and kept ‘em bandaged and dry. I’ll report back on the results in a few days.
But regardless, I know this much: It’s important to clean the wound and keep it well-covered with antibacterial ointment to prevent infection. No one wants a staph infection or necrotizing fasciitis.
I’m using Neosporin, but there are, of course, lots of other remedies that people swear by, including:
Am I missing any others?
Gloves, Grips & Tape
I know what you’re thinking: It’s a pain in the ass to keep your hands from ripping, and treating them sounds less than fun, too — so why not just slap on a pair of gloves?
The folks over at CrossFit Impulse point to two compelling reasons to train without gloves:
- “[U]nless you wear gloves throughout your daily life, at some point you will have to rely on the pure, unadulterated gripping power of your bare-skinned hands to perform work,” so “develop that capability into your own hands as much as possible.”
- “[A]nything between your hands and the object you are gripping reduces your proprioception — your ability to know where the object is in space relative to your body.”
Similarly, grips and tape aren’t normally needed in CrossFit. If you’re a gymnast, grips will certainly allow you to train harder and longer, but if you’re just cranking out a quick metcon, you’re unlikely to need to ‘em on a regular basis.
However, when your hands are already torn or if you know the day’s WOD is likely to destroy your skin, pulling out the athletic tape may be just the thing to keep you from a world of hurt. Plus, a few strips of tape are unlikely to be as heavily (and unnecessarily) padded as a big pair of mittens.
Right now, my hands are ripped up, and I can’t easily grip anything without covering the places where my skin has been torn away. So tomorrow morning, I’m going to grab a roll of athletic tape and cover the spots that need protection. I’ll also make a handy-dandy tape-grip for additional protection. If you love origami and want to get all fancy, check out these step-by-step instructions for making a super-slick grip out of athletic tape.
And if you just want to quickly throw on a makeshift tape grip before your WOD starts, you can always do this instead:
- Grab a roll of athletic tape (the 1.5-inch tape works great).
- Tear off a strip that’s a few inches longer than your hand.
- Split the strip lengthwise down the middle until you’re halfway down.
- Stick the unsplit half of the tape on your palm (over the rip), with the split ends wrapping around either side of the finger above the rip.
- Use additional tape as needed to secure the ends of the tape around your wrist and around your finger.
- Go kick some butt.
StrengthSquat Clean 1RM
WOD15 minute AMRAP
15 Plated Situps (25/15)
10 OH Lunges (25/15)
5 Plated Burpees (25/15)
StrengthStrict Press 3-3-3-3-3
Now these ladies are warriors!!!! Not so sure? Try hauling your butt out of bed by 5:45am to come get your tail kicked. Way to go ladies; but where are all the men? Come on guys...