Workout of the Day

• Press
• L Sit

then

• Double Unders
• Wallball

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• Back Squats

then

• Burpees
• Run

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Spontaneous Wisdom: 10/10/10 lists that make life better
Source: Cheryl Richardson

Sunday was a special day. A special date, actually. It was 10/10/10. So, inspired by these numbers, I decided to do something fun. In an effort to help you take good care of yourself, I quickly made a list of ten things to say yes to, ten things to say no to, and ten things that contribute to a great life, overall.  I hope you find a few on the list that resonate for you!

Ten things to say yes to:

1. Green vegetables.
2. People who make you laugh.
3. A goal or dream that won't go away.
4. Being in nature and getting fresh air.
5. Sitting in sunlight.
6. Spontaneous hugs.
7. An invitation that feels exciting and scary at the same time.
8. More rest than you think you need.
9. Moving your body and being fit.
10. An open door that feels like an act of grace.

Ten things to say no to:

1. Rushing.
2. Conversations with people who constantly drain your energy.
3. Negative thoughts.
4. The inner critic who tells you to play it safe.
5. Pushing yourself to do more when you feel tired.
6. Unhealthy guilt or shame.
7. A request that immediately causes you stress.
8. Second helpings when you feel full.
9. More work when you already have a full plate.
10. Living life from the neck up.

Ten things that contribute to a great life:

1. A pet.
2. An ability to laugh at yourself and others.
3. A home that nurtures your soul.
4. A loving partner to share the details of daily life with.
5. The good sense to back out of arguments that never go anywhere.
6. Beauty.
7. Good friends who mirror the truth with love.
8. The ability to say "I'm sorry."
9. Becoming adept at feeling your feelings and trusting them.
10. A daily ritual of gratitude.

This week, do your 10/10/10 list.  Do it quickly and spontaneously and notice what you learn about yourself.

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• Deadlift
• Burpees
• Box Jumps

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• OH Squats
• Chin-Ups

then

• Burpees
• Double Unders

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Mark your calendars and get signed up today for our upcoming CrossFit MSP Weightlifting 101 Seminar on Saturday, October 30th from 8:30-5:00pm. CLICK HERE for more information.

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• Deadlift

then

• DB Snatch
• Run

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• Deadlift

then

• Box Jumps
• Wallball

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• Back Squats
• Jump Squats

then

• 3 x 800m Run

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• Push Press
• Chin-ups

then for time:

• 400m Run
• 40x Squats
• 30x Push-ups
• 20x Pull-ups
• 10x Burpees

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• Fun -w- Barbells

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How's your warm-up? - Part 1
by Jon

What does your warm-up look like on a daily basis? Are you doing the CFMSP prescribed warm-up, starting with the Run or Row? Another question to ask is what is the quality of your warm-up? Are you arriving with enough time to get your body ready for demands of the WOD? Maybe you have reached a “plateau” (meaning it’s a breeze for you to whip through ) with some of these movements, or are looking for a possible next step?... It might be time to consider developing a “customized” warm-up for yourself for a certain period of time.

Remember, the warm-up on the board is a suggested, well rounded warm-up recommendation to get started. However, if you have a solid foundation of the basic bodyweight movements, can you now identify a weakness you would like to work on? Maybe you want to improve on your pull-ups? Are you still “banding” it? Maybe it is your push-ups…are you doing full-plank push-ups? What about those pesky double-unders? How’s your rowing technique? The list can go on. Here is your assignment…take a moment and jot down what your weaknesses are and what you’d like to improve upon.  In "How's your warm-up"- Part 2, we’ll talk more about what to do with your list.

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• Front Squat
• Ring Row

then

• Run
• Thrusters

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Weight-lifting Injuries on the Rise...

by Logan

I came across an article in the New York Times recently that I found quite interesting, stating that 'weight-lifting injuries are on the rise'. Initially I thought that the article was going to focus on how dangerous it is to use free weights...but I pressed on.

It appears that over a 17 year time period, from 1990 to 2007, weight-training injuries rose 48%. Interestingly enough when you break it down further, a larger percentage of those injuries occurred with women, due to the increase popularity of women participating in weight training. Most of the injuries correlated to people "dropping weights on themselves, crushing a body part between weights, or hitting themselves with the equipment.(OUCH!!!)" The article also pointed out that weight training is safest with proper instruction, and proper technique. “We want people to continue to use weight-training as part of their physical routine,” said a co-author of the study, Christy L. Collins, a senior research associate at Nationwide Children’s Hospital in Columbus, Ohio. But, she added, they “should receive proper instruction and use proper techniques for their lifts.”

At CrossFit MSP we lift weights on a regular basis because we believe it is an intergal factor within a thoughtful, balanced, strength and conditioning program. We also respect the seriousness of weight training, and take our responsibility as coaches seriously to teach proper form and technique to all of our athletes. Whether you are a beginner, or an experienced athlete, utilzing a PVC, or going for a squat PR, proper lifting mechanics are paramount.

To read the entire article, CLICK HERE. (As great as the coaching is at CFMSP, we can't always keep you from dropping a 5 lb plate on your own toe so be careful )

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