For the entire month of August. UNLIMTED GUEST PASSES!
•Bring a friend with you to class.
•Be entered into a raffle.
•Win cool stuff.
Grand prize is the SPORTHALLE SUPER SWAG PACK •Sporthalle shirts
•6 WEEK MEAL PLAN
•Goal setting session
•$50 to @gainzbakery •Toob for floating
•2 tickets to @wurstfest
And much more.
Plus prizes for best social media posts of the week #sporthalleauguestpass
Gotta play to win.
Cool down. Might be the coolest thing you can do.
You just finished a killer workout – yay! Time to kick off your shoes and head to the closest shower, that big bench in front of the kids area or maybe nextdoor to Gainz Bakery or Dos Rios? Nice try but not so fast. Even though the hard part may be over, no workout is complete until you’ve sufficiently cooled down. A cool-down workout may seem tedious, boring, or just plain hard after wrapping up a hard effort, but it’s a crucial part of training. Here’s why.
Why You Should Always Cool Down
During a workout, we physically feel hot because our bodies are working overtime to pump blood to the heart, lungs, and muscles. So allowing our bodies to gradually decrease our core and muscle temperature is really important. Scientifically speaking, cooling down helps prevent the buildup of blood in the veins, and helps prevent dizziness or fainting. An increased body temperature also creates more elasticity in the muscles and tendons, so ending a workout with an intentional stretch session helps improve flexibility and range of motion.
But perhaps most importantly, cooling down provides a strong psychological benefit. Ending a had training session with some easy movement isn’t just refreshing, it also helps reconnect our brains to our bodies, and brings us back to homeostasis. It also has a dramatic effect on your recovery and your soreness the next day.
Instead of looking at your cool-down as the annoying extra, time-sucking part of your workout, consider it a reward for all your hard work. And a cool-down shouldn’t feel challenging. Take it easy on the cool- down. The work is done there’s no need to continue pushing your body. I know its easy to treat the foam roller as a pillow and jump onto “the instagram” but the cool down is important. Move well and spend a few mins. working on yourself.
New Braunfels Crossfit August
1. Fun – good atmosphere, interesting workouts, healthy competition. 2. Clean Progressions including accessories to improve position in the clean and a stronger squat. 3. Improved posture position in step-up and overhead.
Monday WARM-UP: 2 rounds 2 Shuttle Runs 10/10 Lateral Lunges 10 TYI Pulls 15 Banded Tricep Extensions 6 World’s Greatest Squats 10 Rollie Pollie
PREP-WORK: Review FS temp. Review Deadlift focusing on descending with a neutral strong spine and protracted scapula.
STRENGTH: 5 rounds (continuous build) 4 Dynamic Front Squats w/ 3 sec pause (start at 65% of 1 rm Clean) Rest 30 sec 20 Russian Twist Rest 90 secs Notes: Focus on good bottom position of the squat. Practice a bracing breath. Dynamic drive out of the bottom of the squat.
CONDITIONING: (12 min cap) 4 rounds
40 Double Unders 20 KB Deadlifts 10 Pull Ups Rx: 70/55 Fitness: 55/35 Notes: You may use DB or KBs. Focus on good movement patterns in the descent.
COOL-DOWN: 45 sec Cat/Cow 1:00 Bretzel 1:00 Pigeon
Tuesday WARM-UP: 2 rounds 2 Shuttle Runs 10/10 Lateral Lunges 10 TYI Pulls 15 Banded Tricep Extensions 6 World’s Greatest Squats 10 Rollie Pollie
CONDO-STRENGTH-CONDO 5 min AMRAP 10 Burpees to the Rack 10 Jumping Lunges
Then…… 15 min to find Heavy 5 rep Push Press
Then….. 5 min AMRAP 10 Push Press @ 65% 10 Reverse Lunges with above weight. Notes: Have fun with this one. Burpee jump should be about 6 inches above fingertips. Push Press for the AMRAP is taken from the ground.
COOL-DOWN: 1:00 Prayer Stretch 1:00 Thread the Needle
1:00 Hang from the Bar and breath
Wednesday WARM-UP: 2 rounds 2 Shuttle Runs 10/10 Lateral Lunges 10 TYI Pulls 15 Banded Tricep Extensions 6 World’s Greatest Squats 10 Rollie Pollie
PREP: 15 min – Clean and Jerk Review: focus on bar recovery, strong set up position and good overhead position. Where is your hip when you catch the bar both in the clean and jerk.
STRENGTH: 3 min AMRAP 3 Power Cleans 2 Front Squats 1 Jerk (Rx: 125/85, Fitness: 95/55) Rest 3 min 3 min AMRAP 3 Power Clean 3 Front Squat 1 Jerk (Rx: 135/95, Fitness: 105/65) Rest 3 min 3 min AMRAP 3 Power Clean 3 Front Squat 1 Jerk (155/115, Fitness: 125/75) NOTES: Good movement takes priority over weight and speed. Recover the bar with a posture. Focus on how to breathe while moving heavier weight.
CONDITIONING: Every 4 min for 12 minutes
COOL DOWN 10 R/L T-spine opener 1:00 Pigeon Stretch R/L 1:00 Couch Stretch R/L
Thursday WARM-UP 2 rounds 2 Shuttle Runs 10/10 Lateral Lunges 10 TYI Pulls 15 Banded Tricep Extensions 6 World’s Greatest Squats 10 Rollie Pollie
PREP: 5 minutes Banded Shoulder Mobility
STRENGTH: A: 1 Push-Up Every 10 sec for 6 min Notes: holding a plank during your rest period for as long as possible. Try on the rings, with a band or deficit for a little more excitement. B: 3 rounds 20-25 Banded Tricep Extension 10-15 Ring Bicep Curls 10/10 Half Kneeling Single Arm Arnold Press Notes: pick a weight that you are hitting failure before you are getting to the maximum reps.
ACCESSORY: 3 sets of 5 Weighted Scap Pull-ups With a 5 sec pause at the top of each pull-up.
CONDITIONING: 10 min AMRAP 5-10-15-20-25-30….. Wall Balls Sit-Ups
Notes: Work hard on this one because the sit-ups will start to get tough.
COOL DOWN: 1:00 Foam Roll Lats 1:00 Lying on Roller – Chest Opener 1:00 Hip Switch
Friday WARM-UP 2 rounds 2 Shuttle Runs 10/10 Lateral Lunges 10 TYI Pulls 15 Banded Tricep Extensions 6 World’s Greatest Squats 10 Rollie Pollie
GYMNASTIC WORK: 15 minutes 3-5 sets 3 reps on each arm Turkish Get-Ups (progressively build to a heavy set of 3)
PREP: Proper KB wrist position. Review Turkish-Get-Ups and other KB movements.
CONDITIONING: Game Day! Buy-In: 800m Run 50 KB Swings 40 Goblet Lunges 30 Clean and Jerk 20 Thruster Worms 10 Sumo Deadlift High Pull Cash-Out: 400m Farmer Carry *must perform 5 Burpee each time you put the KB down. Notes: Rx: 60/44 Fitness: 55/35 All the movements are done with a single KB/DB except the Farmer Carry.
COOL DOWN: Hip Switch