Flexibility is STRENGTH

Despite the fact that flexibility is one of the ten CrossFit pillars of complete, well-balanced fitness. Increasing flexibility still remains the downfall of most CrossFit athletes training programs. According to the ten general physical skills list, flexibility is allegedly as important as power or strength. So why don’t we take it more seriously? Stretching(Yoga) without a doubt, is all focused on increasing performance.

Mark Rippetoes Starting Strength

Strength and Powerlifting Workout
Days Per Week: 3
Difficulty: Beginner
Designed By: Starting Strength
Reference URL: http://startingstrength.com/
Workout Goal: Increase Strength
Features: Full Body Workout

This is proven and very effective program that I have used and will put size on any person. If someone does this as a skill after a warm-up and before a CF WOD. Mark Rippetoes Starting Strength is one of the best programs for gaining strength and build muscle. It is especially great for new lifters since it provides an easy to follow template with only a few exercises per week.

Starting Strength Workout Overview
Here is the workout routine you will follow 3 days per week. You will be alternating the workouts week by week:

Week 1

Monday – Workout A
Wednesday – Workout B
Friday – Workout A
The following week

Monday – Workout B
Wednesday – Workout A
Friday – Workout B
Repeat the workouts week by week following the above example. Do not add more workouts during the week. You will be lifting heavy compound lifts that will workout your whole body each week. Your body will need the extra days to recover.

The Exercises
Workout A
Exercise Sets Reps Rest
Barbell Squats 3 5,5,5 90+ seconds
Bench Press 3 5,5,5 60-90 seconds
Deadlift 1 5 90+ seconds
Dips 2 5-8 60-90 seconds

Workout B
Exercise Sets Reps Rest
Barbell Squats 3 5,5,5 90+ seconds
Overhead Press 3 5,5,5 60-90 seconds
Power Clean 3 5,5,5 90+ seconds
Chin-ups 3 8,8,8 60-90 seconds

Assistance Work
You may be asking yourself where is the isolation or arm exercises in this workout. Since you are doing compound exercises, all muscles will be hit during the workouts. There is no need for any assistant or additional exercises.

Do not Change the Workout or Customize It!

Too many people like to change or customize a workout because they think it will work better for them. The starting strength workout has been tested with great results, so there is not need to change something that works!

Abdominal work is ok to perform. Hanging leg raises and weighted sit-ups would be recommended.

Weights to Use:
Be consistent with the weight you use each set. Do the same weight for each set. So if you do 100 lbs for the first set, do it on sets 2 and 3.

Every week make increase your weights by 2.5%. So if you do 200lbs during week one. you would do 205 lbs the next week.

Warm up Sets:
Be sure to do 3 warm up sets before your first exercise. You do not need to do warm ups for every exercise. Warmups should be about 50% your max and work your way up to your working set weight.

Example for working out using 200lbs as the working set:

100, 135, 165, then 200lbs

Resolutions

You have power over your mind - not outside events. Realize this, and you will find strength.

Are You?

It doesn't take a lot of strength to hang on. It takes a lot of strength to let go.

 

 

What Are You Waiting For?

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.

Yoga can help Strength

Many activities build strength and endurance, but they are not necessarily something that will give you the coordination and body awareness that Yoga can. It’s even easy to start small and move up gradually over time. But let’s be clear: it can be as difficult as you want it to be.
As an example, standing on one foot and doing the bow pulling pose challenges you on multiple levels and brings about a new perspective on your fitness. Let’s not forget that peak performance is not just based on strength or power, but a range of factors. A flexible muscle has an increased range of motion…therefore you have increased access to the actual muscle fiber in your movements. Increased access= more overall strength.

"It's what you learn after you know it all that counts."

Happy 4th Birthday Treyson!

Do YOU Practice Core Strength Moves?

Yoga uses your own body as the weight you lift and hold. Sounds like gymnatics and bodyweight exercises.  Many yoga postures require major and minor muscle groups to be used simultaneously. Some people feel like every muscle in their body is being used! This is different than traditional weight lifting. The strengthening in yoga requires your entire body to be working as one unit. The strengthening of one muscle group is connected to that of another muscle group. This improves your overall core strength from a centered and connected place. You will find it much easier to move quickly and effortlessly in sports when your whole body feels strong as a unit.

STRENGTH

Mid-Line Stability

A basic Yoga pose is a cross-legged seated position that begins many yoga classes. For me, it is difficult to maintain a neutral spine in this position, as this is the case for many men. From my own perspective, I have logically decided why I have trouble maintaining this position. A probable reason why I can't hold this position properly is because my hip muscles are tight, particularly the hip rotators. I perform so many different explosive lifts on a daily basis. They are preventing my pelvis from rotating in neutral position, so my lower back muscles have to overwork to stabilize. So, holding the easy cross-legged pose is kind of like a workout for me because my muscles are working against me, rather than for me. This can be a good thing since this is a form of active-stretching. In other words, the weakened and lengthened muscles are working to overcome the stronger shorter muscles, and overtime, my body posture will improve as will my muscle flexibility.

RUN

Because YOU Can!

 

 

WORK HARD

"The man who is anybody and who does anything is surely going to be criticized, vilified, and misunderstood. This is a part of the penalty for greatness, and every great man understands it; and understands, too, that it is no proof of greatness. The final proof of greatness lies in being able to endure contumely without resentment."

Work Your Weaknesses

Don't be that lifter who only performs the lifts he's good at. Humble yourself, suck it up, and perform the lifts that expose your weaknesses. You'll be a stronger lifter in the long run. If you bring up your weak links, you'll keep your body in better balance and build well-rounded total body strength.

 

"To give anything less than your best is to sacrifice the gift"

My 2 1/2 year old Champ

“Love knows no limit to its endurance, no end to its trust, no fading of its hope; it can outlast anything. Love still stands when all else has fallen.”

 

 

 

Create Strong Children

The world breaks everyone, and afterward, some are strong at the broken places.

 

Ernest Hemingway

It is easier to build strong children than to repair broken men.

Frederick Douglass

CLUB 225

Check out this website: Bixby Spartan Football
Thanks Head Coach Loren Montgomery

SmithFit Strong!

Shaun knocking out DUs

Tom, Mike, and Phil doing Burpees

Phil and Mike team Deadlift



Risk more than others think is safe. Care more than others think is wise. Dream more than others think is practical. Expect more than others think is possible.
 

Phil doing Overhead Squats

Power Clean + 3 Back Squats @ 265lb

NO RACK

Find Strength

I found a strength as strong as steel,

This strength I found is surely real. I found a strength to hold onto, To help me out, To make it through, This strength I found deep inside, From this strength I will not hide.