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CFSR 2.19.18

Handstands: Why You Should Do Them Everyday

Who doesn’t love handstands or walking on your hands?

It looks cool, requires strength and balance but most importantly, it’s just great fun!

Below are awesome reasons why you should do handstands everyday:

Reason #1: Stronger Upper Body

To build up strength, start by holding a handstand against a wall for three sets of 5-10 seconds. Work up to holding them for a minute or two at a time. Practice often, and watch as your upper body strength improves.  Remember, it isn’t uncommon for beginners to start shaking after just a few seconds of doing a handstand so don’t feel discouraged if this happens to you.

Reason #2: Improve Your Balance

Practicing freestanding handstands or doing handstands against a wall and trying to take your feet off the wall for as long as possible will help increase your balancing abilities.  Handstands require balancing skills in order to hold yourself up. 

Reason #3: Boost Your Mood

Since the blood flow to your brain has an energizing and calming effect, especially when you’re feeling really stressed out, doing a handstand can make you happier.   Doing a handstand can help your mood by reducing the production of the stress hormone, cortisol, which can de-stress you in the short-term but can also help relieve minor depression and anxiety.

Reason #4: Builds Core Strength

The cool part about doing handstands is that you can have fun building core strength.  Being upside down forces you to stabilize your muscles, work your abs, as well as other muscle groups like your hip flexors, hamstrings, inner thigh muscles, obliques and lower back while in a handstand form. 

Reason #5: Improve Bone Health, Circulation and Breathing

Handstands are weight bearing therefore it can help strengthen your bones, making you less prone to osteoporosis.  It can also be beneficial for your spine, and help aid bone health in your shoulders, arms and wrists.  The upside-down nature of a handstand can increase circulation to your upper body, while relieving pressure on your feet and legs and stretching your diaphragm at the same time, which can increase blood flow to your lungs.

Start building handstands into your daily routine today, even if it’s just a few a day and reap the great benefits long term!


February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!

 

2.19.2018 Challenge

CrossFit San Ramon – BootCamp/Crossfit Prep

Regular Hours today –

Sumo Deadlift High Pull (5×5 record heaviest)

Metcon (Time)

min 0-5 50 OH Dumbbell Lunge

50/30

Metcon (Time)

min 5-10

50 burpees over the DB

Metcon (Time)

min 10-15

50 Dumbbell Snatch

Metcon (Time)

min 15-20

50 Single arm DB Thrusters

(Both hands)

2.19.2018

CrossFit San Ramon – CrossFit

Regular Hours today –

Sumo Deadlift High Pull (5×5 record heaviest)

Metcon (Time)

min 0-5 50 OH Dumbbell Lunge

50/30

Metcon (Time)

min 5-10

50 burpees over the DB

Metcon (Time)

min 10-15

50 Dumbbell Snatch

Metcon (Time)

min 15-20

50 Single arm DB Thrusters

(Both hands)

CFSR 2.18.18

How to Properly Do Lunges

If you’ve ever knelt down to tie your shoe or seen someone propose on bended knee, you’re familiar with a lunge. A lunge is a single-leg bodyweight exercise that works your hips, glutes, quads, hamstrings, core, and the hard-to-reach muscles of the inner thigh.  Lunges can be done anywhere and anytime.  If done properly, lunges can give you shapely toned legs and backside… just in time for bikini season!

It is imperative to have proper form to avoid unwanted strain on your joints.  Below are tips to perfect your form:

  • Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don’t keep looking down). Always engage your core.

  • Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Once you have the basics down, you can modify your lunge workouts in order to work different muscles.

Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps as you lunge.  Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

 


February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!

2.18.2018

CrossFit San Ramon – CrossFit

Accessory Work

3×8

bulgarian split squat

inverted kb press

heel touch

cuban press

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CFSR 2.17.18

Pullups: The Ultimate Test of Relative Body Strength

As you may or may not know, pullups are one of the best workouts that is not only convenient but yields amazing benefits.

Below are a list of the many benefits of doing pullups:

Benefit #1: Convenience

Pullups are one of the most convenient exercises around and can be done almost anywhere.  All you really need is a bar and your body.

Benefit #2: Compound Upper-body Exercise

Compound exercises target multiple muscle groups.  There is no other excise that will make your upper body grow quite like pullups. Specifically, pullups do a great job of targeting the back and biceps. If you want a V-taper physique, pullups are a must!

Benefit #3: Easily Increase Intensity

Regularly increasing the intensity of your workouts is one of the secrets to building muscle. You can boost the intensity of your back workout simply by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your feet.

Benefit #4: Many Variations

There are so many variations to pull ups.  The great thing is that one variation doesn’t require any additional equipment than another variation. All you’ve got to do is change up your grip.  The overhand pullup is the best variation for getting your lats to grow nice and wide.  Other variations are grip pullups and reverse grip pullups or chinups place more emphasis on the biceps.

Benefit #5: Grip Strength

Pullups are the perfect exercise for strengthening your grip.

Benefit #6: Fat Loss

Pullups will get your heart rate up and really kick your butt. If you want to boost the fat loss effects of pullups, decrease the time in-between sets or super-set your pullups with another exercise.


February Reminders:

InBody composition machine is here Tuesday, 2/20. $40 for one session or two for $70. Sign up on excel sheet (in the newsletter)

2018 CrossFit Open starts Thursday, 2/22, get signed up! games.crossfit.com We need judges too!

 

 

 

 

 

2.17.2018

CrossFit San Ramon – CrossFit

Metcon (AMRAP – Rounds)

20 min emom

1. box jumps 24/20

2. 14 alt db snatch 30/20 (rx+) 55/35

3. Row calories 12/10 (rx+) 15/12

4. 100 M Run

Clean and Jerk (Squat/split 3×2 50%)

Clean and Jerk (squat/split 3×2 60%)

Clean and Jerk (squat/split 2×2 80%)

Clean and Jerk (squat/split 4×1 90%)