Call 210.201.0068 For Your FREE Intro Class
For as long as possible:
From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups
From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups
From 6:00-9:00 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups
Etc., following same pattern
BUT Coach...I can't squat! What can i do? by Joe Hancuff
I don’t know how many times I’ve told non-CrossFitters and non-lifters this old adage:
Squats are super important and ultra-beneficial. Here are some reasons why you must squat:
Well this is a simple question with a tough love answer. I’ll echo Elliott Hulse when I say:
It’s as simple as that. If you do not have the physical ability to properly squat then it is imperative for your overall health and performance as an athlete that you work to develop the organic strength, mobility, and range of motion necessary for the squat. No amount of leg extensions, leg press, toe raises or hamstring curls can ever take the place of the squat.
There is no alternate exercise that can substitute the squat. If you cannot squat, then you absolutely MUST squat. And if you can, you should probably squat some more.
Contrary to popular belief, squats are NOT bad for your knees when performed properly. There have been several studies on this subject that have been definitive in dispelling this myth. Do not fear the squat, for it loves you like its own.
When I’m assessing a new strength coaching client or a CrossFit athlete, my first inclination is to have them attempt a properly setup air squat. I will be able to tell almost everything about their macrophysiology from watching them squat. A good coach can immediately see strength imbalances, mobility issues, bad habits and good habits just by watching people squat.
This post was originally posted on Joe Hancuff’s blog Fitness Philosopher.
I’ve asked a number of people this question and have heard so many answers and reasons, including
The list keeps going, obviously. But therein lies a problem: if we treat every training day as if it were a competition by
then we are doing ourselves and our goals more harm than good.
If the goal is to compete, then training should be aboutperfecting our technique, building on our strengths and attacking our weaknesses so that we are as prepared as possible for when we step onto the competition floor. Training should be tough, and should make us push hard (really hard) so that we know what to expect in competition. But if we throw ourselves into each WOD blindly and don’t take the time to correct movements and become more efficient, we will — inevitably — have a difficult time becoming the best athletes we have the potential to be.
It took me a long time to realize this (I still have to remind myself pretty regularly, and it was almost harder to understand/accept this concept when I didn’t compete, because for me the daily WOD was my competition. The thing is, if the underlying goal isn’t to compete but rather to have fun, get in shape, and become a stronger individual, etc., then things like not listening to our bodies, skipping rest days, and/or sacrificing technique for a good time/score are all excellent ways to end up sidelined by an injury and unable to continue training and doing what we love.
I think what CrossFit has done — bringing competition into daily workouts — is awesome because it makes training fun (in a sick, twisted “I-sometimes-feel-like-I-want-to-cry-or-be-sick” kind of way). I love seeing people change as they learn how to push outside of their respective comfort zones and discover what their bodies are capable of. What I don’t love, however, is
Both of these possible results only serve to slow long-term gains, possibly take us out of training completely, and give CrossFit a bad name. As coaches and/or CrossFitters, it is important for all of us to us to remember that in the end, training is training.
Visit Taryn Haggerstone’s blog, Go Hard Get Strong, for more of her thoughts on training and follow her on Twitter @TarynHaggerston.
REMINDER TBC Crossfit YOGA Tues/Thur @ 11:30 and Saturday at 8:30 am! Yoga is included in all memberships! Now...DO IT!
Here are 9 reasons why I believe yoga can help you grow as an athlete, reach your goals, and continue to excel beyond your wildest expectations.
Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility. Greg Glassman did say that all Crossfitters should be able to do the splits. This could be your future.
Have you ever had to complete 150 wall balls? That target is your “drishti” or point of focus where your gaze rests. In classical yoga there is a strong emphasis on creating a focal point that doesn’t move so you stay consistent while you’re moving. This technique of setting a steady focus helps tremendously with Olympic lifting, double unders, high box jumps, and toes to bar, just to name a few.
After my first “Yoga for the Crossfit Athlete” class at San Francisco CrossFit, the Supple Leopard himself, Dr. Kelly Starrett asked me how it went. I replied, “It was awesome. The athletes move really well…but they breathe like shit.”Vinyasa Yoga is a practice of linking movement to breath, so you move through postural transitions using your inhale and exhale. This pattern of breath awareness seamlessly transfers to a long burpee workout where the timing of breath and rhythm is essential to staying on point. Yoga also helps you learn how to breathe deeply into your diaphragm, which directly translates into your ability to produce more power and sustain movements for longer durations.
Balance is one of the Ten General Physical Skills highlighted in Greg Glassman’s definition of CrossFit. It’s necessary for most of the movements you see in a classic CrossFit workout. Practicing yoga poses such as Tree, Eagle, Dancer’s, or Half Moon help you achieve the stability needed to perform high rep pistols or do cartwheels on a balance beam at the Sac Town Throwdown (not that I’ve ever done that). If you’re lucky, this balance thing trickles into your real life outside the gym and suddenly you’ve landed your dream job, relationship, home,and you have time for your CrossFit and yoga addiction. Lucky you!
Please ignore this one if you’re on the milk diet and trying to get “swole.” Yoga will lengthen your muscles and potentially help you grow an inch taller. Or, your posture will improve from practicing yoga and you’ll appear to be taller. Either way, yoga keeps you looking sexy. And we all know CrossFitters like to look good: topless, in Lululemon sports bras and Reebok bootie shorts, and especially naked.
CrossFit is primarily about moving fast with intensity, but in order to cultivate speed you must also cultivate rest. Relaxation is important for your ability to integrate the information you receive mentally and physically during your workouts and throughout your day. Being able to relax deeply helps you come back with more power, focus, and determination, because you’ve had ample time to recover. On your next rest day, replace your giant ice cream sundae with a restorative yoga class and see how you feel. Or, who am I kidding…. just do both.
My dear friends and coaches, Kelly Starrett, Carl Paoli, Diane Fu, Nate Helming, and the team at SFCF have created an entire epoch around the skill of establishing good positions across a variety of physical disciplines. Most of the classical poses in yoga support the same concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity. The goal of the ancient yogis was to move through postures in a way that could help you sit comfortably for long periods of time in a lotus position where the spine was held neutral. This is the same spinal position used when you’re running, doing a pull up, or performing your heavy deadlift and push press.
One of my favorite things about teaching yoga to CrossFitters is watching the big guys who can deadlift 500+ pounds show up to yoga; within five minutes they’re drowning in a pool of their own sweat. Yoga can be hard, really hard if you’re not used to it. But unlike a Hero or Girls WOD, you probably won’t throw up at the end. On the contrary, you’ll get a ten minute supervised nap with a lavender neck massage and a lullaby. You’ll most likely emerge from a vigorous yoga class feeling calm, present, and relaxed instead of feeling like you were just run over by a Mac truck.
CrossFit is all about community, and so is yoga. Anytime you bring people together with a common focus or goal, those people will feel connected to each other. The root of the word yoga in Sanskrit is “Yug,” which means to yoke, join together, or connect. The essence of yoga is the concept that if we connect deeper to ourselves, our bodies, our breath, and the present moment then we ultimately will connect more deeply to one another.
For TBC athletes participating in the 2014 Crossfit OPEN:
Open registration will begin Jan 15, 2014. You must register with Crossfit atwww.games.crossfit.com to be able to participate in the world wide competition. As stated below the first workout will be released by Crossfit on Thursday, Feb. 27, 2014 and will close on the following Monday. TBC Crossfit will provided qualified judges and validate scores for athletes participating in the OPEN. These workouts will be preformed in heats, competition style at TBC on Saturdays at 10am. This will take the place of the 10am regular class for the 5 weeks of the OPEN. If you normally workout then and are not participating in the OPEN we ask that you attend the 9am class instead and stay and watch the excitement which is, THE SPORT OF FITNESS!
I will post a listing on the whiteboard at the box for OPEN athletes wanting video footage and score validation. Please sign the list so we can plan heats accordingly.
This is a very exciting time of year in the Crossfit world. If you have never competed before but can do WOD'srx, I encourage you to participate in the OPEN. Even if theres no chance of you making it to Regionals there is much to be gained as an athlete by subjecting yourself to rigorous competition.
Best of luck! Happy Lifting!
(the following is from www.games.crossfit.com)
The CrossFit Games began as a small gathering of friends on a dusty ranch in Aromas, Calif., eight years ago. Now, the Games are a sport with a three-stage season and more than 100,000 competitors from across the globe.
The Games have evolved each year. In 2009, Regionals were added. In 2010, the Games moved from Aromas to Carson. In 2011, the online Open was introduced. In 2013, the Masters competition expanded to five age divisions.
There are several important changes to the CrossFit Games season in 2014. Let’s take a quick look at what’s new.
New Open Workout Release and Close Dates
In 2014, the week’s Open workout will be released on Thursday and will close the following Monday (5 p.m. PT). Like last year, athletes will have four days to perform the workout and submit their scores.
New Video Requirements for Regional Qualifiers
Any athlete who hopes to compete at Regionals will need to follow a few extra steps during the Open.
Those who complete the Open workouts at an affiliate will need to:
1. Use a registered judge who has passed CrossFit’s Judges Course,
2. Have their result validated by an affiliate manager,
3. Videotape their performance.
Videos are required to collect prize money, and may be requested by CrossFit Games staff at any point during the Open.
At the end of the Open, the top 60 men and top 60 women in each region will be required to submit at least one complete video of one of the Open workouts. Athletes will not be told which video they will need to submit until after the final workout has closed. The required video will be verified by CrossFit Games staff prior to sending out Regional invitations for individuals and teams.
After the video review, the top 48 men, top 48 women and top 30 teams in each region will be invited to compete in their respective Regional competition.
Team competitors are included. If an athlete on a Regional qualifying team finishes in the top 60 in the individual division in their region, he or she will have to submit video of the Open workout requested by CrossFit.
New Masters Qualifier
In the Open, Masters will compete against all other international athletes for the opportunity to advance to the next level of competition. Following the Open, the top 200 Masters athletes in each age division will be invited to perform four additional workouts.
The additional workouts will be released on Thursday, April 17 at 5 p.m. PT. Masters will have until Monday, April 21 at 5 p.m. PT, to submit their scores or video submissions from these workouts.
Masters athletes submitting scores must use a registered judge for each workout and have their performance validated by an affiliate. In addition, all four workouts need to be videotaped as Masters may be asked to submit one to four of these videos for review. Alternatively, Masters may elect to submit videos of the four workouts online following the same video submission guidelines from the Open.
Masters athletes will have five scores tabulated in order to determine their ranking in this competition: four scores from the additional workouts and one score based on their finish in the Open. The top 20 Masters athletes in each division will then be invited to compete in the 2014 Reebok CrossFit Games.
New Wild Card Spots
Forty-three men and 43 women will be awarded spots to the CrossFit Games at the Regionals—that’s it. Even if a past champion qualifies, additional spots will not open up.
If CrossFit chooses to invite more than 43 athletes, the wild card spots will go to the athletes who performed the best relative to all other Regional competitors. The number of wild card spots will be announced following Regionals.
New Team Documentation
Teams are required to have all members regularly train at the team location. If there is any ambiguity about whether any member of a team meets the requirements, such as an athlete who formerly trained at another gym or who lives suspiciously far from the team gym, CrossFit may require the athlete to produce documentation proving they have indeed met the team requirements.
The athlete should be prepared to provide a detailed training log outlining dates and times of workouts at the team location. This training log should be accompanied by photographic evidence that is time stamped.
For example, an athlete could use date- and time-stamped photos in front of the whiteboard for every training session they attend at the team gym. The athlete could email these photos to their own email account and store them in a dedicated folder to be retrieved if necessary.
If members only train at the team location, detailed documentation will likely not be asked for.
New Drug Testing Program
In 2014, CrossFit will expand out-of-competition (unannounced) drug testing. This means that any registered CrossFit competitor can be tested at any time during the year for any reason.
Revised Rulebook and Drug Testing Policy
Learn more about the CrossFit Games competition rules by reading the2014 Rulebook and 2014 Drug Testing Policy.
GOT TBC Crossfit? Why? CrossFit is the Best Way for Couples to Stay in Shape!
By DINKlife Journalist Team | March, 19 2011
DINKs know that traditional workouts are not always the best for your long term health. While you can still burn calories and lose weight, countless hours on the treadmill means worn down knees and joints and no muscle gain.
Hours of bicep curls and single-joint movements that focus on only one body part at a time mean longer hours in the gym and less time to focus on new experiences outside of the gym.
Crossfit is the solution to less time in the gym, more calorie burning, a better physique and a better sex life too. Crossfit makes you better at…everything. Weighlifters will gain more speed and endurance, runners/swimmers get more stength and flexibility, and couch potatoes increase general health and fitness for everyday life.
In order to understand why Crossfit is one of the best workouts for DINKs, first, you need to understand what Crossfit is. Crossfit is continuously varied, functional movements done at high intensity.
Let me break this down for you:
Why is Crossfit the best workout for couples, here’s why:
So remember – continuously varied, functional movements done at high intensity. Give it a try, it is good for the body, mind and relationship.
It’s the first day of 2014, and we’re here to give you many of the essential dates leading up to the 2014 Reebok CrossFit Games.
Open registration will begin on January 15. More than 138,000 people participated in the Open last year, and this year, the worldwide competition will be even broader and more inclusive.
The first Open workout will be released on Thursday, Feb. 27. The fifth and final Open workout will be released five weeks later on Thursday, March 27. More information on the competition details for Individuals, Masters and Teams will be released later this week.
TBC New Year Holiday Schedule:Tue Dec 31 New Year's Eve CLOSE at 6:30 pmWed Jan 1, 2014 CLOSEDThu Jan 2, 2014 Regular Hours
"It is well known that aerobic fitness is strongly related to survival, but our study also shows that maintaining high levels of body flexibility, muscle strength, power-to-body weight ratio and co-ordination are not only good for performing daily activities but have a favourable influence on life expectancy." Dr. Araujo
Why Omega-3?Much of the body’s physiologic function is dependent upon having sufficient essential fatty acids in general and omega-3 in particular. Combined with the importance of these essential fatty acids is the fact that our modern culture is terribly deficient in omega-3 essential fatty acids. Because we don’t eat animal protein from natural animals – we eat domesticated grain fed animals, and we eat grains and vegetable oils, all of which are high in omega-6 fats, the ratio of omega-3 to omega-6 is so imbalanced it causes people to be unhealthy.
The O-3 : O6 RatioResearch has shown that the human body is healthy when our dietary intake of essential fatty acids is a ratio of 1:2 between omega-3 and omega-6. Current research shows that people today are eating a diet style of processed foods (which contain vegetable oils high in omega-6), and grains (which are high in omega-6), and finally, grain fed animals, which is creating ratios of 1:30, even 1:50. This gross imbalance of essential fats is resulting in many disease processes among modern cultures.
Inflammation and Omega-3When the ratio of omega-6 to omega-3 gets too high, dangerous inflammation results, causing many diseases, including:
Christmas Holiday Hours:
Mon Dec 23 Regular HoursTue Dec 24 Christmas Eve CLOSEDWed Dec 25 Christmas Day CLOSEDThur Dec 26 CLOSEDWed Dec 27 Regular Hours
New Year 2014 Schedule:
Tue Dec 31 New Year's Eve CLOSE at 6:00 pmWed Jan 1, 2014 HAPPY NEW YEAR CLOSEDThur Jan 2 Regular Hours
LABOR DAY what is it?
In the United States, Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of their country.
We hope the only labor you take part in today is during a WOD at TBC Crossfit!
Labor Day Hours:
On this special occasion do not worry if you are unable to reserve a spot. WODS will be designed to accommodate the masses!
If you know about the Paleo Diet, you'd think that going paleo is expensive, especially when you read:
"Wild game meat would be the ideal, but grass-fed meat is used as a practical substitute. The grass-fed is needed to get the proper balance of Omega 3 (from green plants) and Omega 6 (from seeds) fatty acids"
If you've ever priced "grass-fed beef", that statement would give you a small heart attack...or make your wallet sob in pain. In my area (South Texas), grass-fed beef can easily be double or triple the conventional beef available in your local grocery store. Then add in the cost of organic nuts, fruits and vegetables and your grocery bill can easily rival the national debt.
Here are my tips for saving money when going Paleo:
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