We’re in week 6/8 of the current cycle, which means the focus this week will be on arms & upper body again. During Saturday’s yoga practice, we’ll be flowing our way through a few progressions towards bakasana, the crow pose. Arm balances are of course an excellent – and ninja – way to build strength in the arms and wrists, but also to improve your proprioception and fine motor skills.
To allow us humans to walk upright and support much of our weight on our two legs, the hip joints are designed to be robust and stable. The shoulder on the other hand is extremely mobile, and therefore requires support from the surrounding soft tissues – muscles, tendons and ligaments. Because the joint is so unstable, shoulders are prone to pain and injury. This needs to be considered when practising any arm balance, as it’s easy to just collapse into the pose, without considering the necessity of having to lift up through the midline. Abdominal strength is required in order to stabilise the torso and allow the pelvis and legs to come off the ground to achieve this type of posture. In other words, you’re equally going to have to work those abs in order to take flight.
Muscles are strengthened in the range of motion in which you work them, and in true CrossFit spirit, we want to keep things constantly varied – it’s good to mix things up and move in different ways, so come on down and channel your inner ninja.
Tomorrow you will get chance to work on any skill (or all three if you want) from rope climbs, pistols and inversions (headstands, handstands etc).
Following our epic skills session we will have a team workout chased down with pizza and beer while listening to a short talk from Coach Hannah on how she prepares herself for competitions both physically and mentally. Whether your want to be more competitive in your chosen sport outside of the box or just trying to beat your super beast friend at this years Open, this is chance to get some knowledge bombs.
It’s going to be great fun!
Workout of the Day – CrossFit
A) Interval Weight Training (IWT)
A1) 3 Rounds, with a 2 minute rest between rounds
6-10 Squat snatch @ 50-60% of 1RM
2 minutes ALL OUT max distance row
– 5 Minute Rest –
A2) 3 Rounds, with a 2 minute rest between rounds
10 Push press @ same weight as above
2 minutes max burpee pull ups
B) 5 Minutes of skill work under fatigue
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)
Workout of the Day – MetCon Class
50 Dumbbell hang power cleans 22/16kg
30 Box jumps 30/24″
10 Handstand Push Ups
Jonny Landels of Next Step Nutrition is partnering with his old haunt to offer his nutrition programming services to you!
Jonny’s mission is to educate people about food and to clear up the nutrition myths that surround and confuse us on a daily basis.
There’s no bullshit here. No quick fix. No “6 weeks to flat abs”. Just real advice, coaching, and accountability, that brings real results. “I’m not about ‘diets’. I’m about small lifestyle changes that make a big difference.”
Jonny moved into nutrition coaching back in September 2016 to continue pursuing his passion of improving people’s health and fitness. His own journey with fitness began back in 2009 when he started going to the gym to fill the gap from playing rugby.
He found CrossFit in 2010 and became a CF-L1 instructor in 2012. This led him down the path of learning more and getting more coaching experience, before becoming a full-time trainer with us at Reebok CrossFit Thames in London in 2014. He coached here full time up until September 2016 before re-located back north and moving full time into nutrition coaching.
So how can Jonny help you, well let’s have him explain…
Nutrition programming with Jonny is a 3 month commitment (Rome wasn’t built in a day!) to develop healthy habits and a nutrition program for you to improve how you look, feel and perform.
During those 3 months you get:
– 90 day ongoing food log review
– 1x/week check-in (online) with Jonny,
– A website to submit weekly check-ins for review allowing Jonny to track your progress and adjust your plan
– Specific guidance based on your goals whether it be body composition or performance (or both!)
– Specific macronutrient and/or habitual recommendations based on your goals
– Before and after measurements with each weekly check-in
– A members-only Facebook group to lean on for extra support
At the end of the 3 months many clients feel comfortable going off into the big wide world by themselves full of confidence with what they have learned!