1153 N Academy Ave, New Braunfels TX 78130

Jan 8th-13th

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Jan 8th-13th

Welcome to the new weekly “State of Sporthalle” address. In this, I’ll be giving you all the information you need to know about the coming week at Sporthalle.

Monday: Bootcamp starts this week. 815am and 9:15 am (FREE to New Braunfels CrossFit members for the month of January.) Fresh Start Challenge begins

Tuesday: Yoga at 730pm Barbell Club at 5 am and 530 pm

Wednesday: Run Club at 545pm

Thursday: Barbell Club at 5 am and 530 pm

Saturday: Start your weekend with us. Yoga at 8 am, Community Workout at 930am  Barbell Club at 9 am

Blog post of the week.

In keeping with New Years and the start of our FRESH START Challenge here is a blog post about meal time.

Bringin’ meal time back.

by Logan Christiansen

Bringing meal time back(2)

For years, we have heard that America has a growing obesity epidemic.  People blame all kinds of things: Processed foods. Genetics. Sugar. Exercise (or lack there of)… the list goes on and on.

The reality is that there are many of factors involved, and all contribute to the obesity epidemic in a variety of ways.  However, there is a topic that I haven’t really heard people talk about, which I think, deserves to be at least a small part of the conversation:  the loss of the family mealtime.

It’s been said that time is our most valuable resource.  That being said, where we spend our time directly translates to what it is that we value.  The “average” American spends 5 hours a day watching Television. (I know that’s not my readers, because you guys all eat, sleep and train, perfect, but bear with me.)  That same “average” American only spends 30 minutes a day cooking or preparing food.

For those of you that aren’t really good at the math…

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That’s a measly 10 minutes for breakfast, 10 minutes for lunch, and 10 minutes for dinner, if evenly distributed.

What does that say about our society that we spend roughly 10 times more time watching TV than we do preparing the food that we eat?  What does that say about our values?

Do we value our TV programs more than time with our family? Do we value our TV time more than our health and nutrition?  What does that say about our society that we spend roughly 10 times more time watching TV than we do preparing the food that we eat?  What does that say about our values?

It is often said that the traditional American family is in decline, and while some changes to the nuclear family are probably beneficial, the loss of “meal time” and family togetherness is not one of them.  Could part of the family decline be from our lack of time spent together?  Could a revitalization of meal time be part of the answer to America’s obesity problem AND help families stay close and connected?  It sure couldn’t hurt.

I challenge you to go out and buy some groceries, turn OFF THE TV, and spend a couple of nights cooking with your family.  I bet you eat better, healthier meals, grow and forge better relationships.  Heck, maybe your Nana will finally give you that secret cookie recipe you always wanted.

Programming

MONDAY, JANUARY 8

RX
Front Squats
5-5-5
*Optional Finisher

Fitness
Front Squats
5-5-5
*Optional Finisher

Happy Monday! Time to start out the week with a potent strength session—3 sets of 5 Front Squats with an optional finisher at the end.
The goal on each of the sets of Front Squats is to have a near 5RM load, which means that rest will need to be ample between sets (about
4 min.) to ensure recovery.
As people go heavier, the weight chosen should be challenging throughout all reps, but become extremely challenging for reps 4 and 5 of
the set.
TUESDAY, JANUARY 9

RX

18 OH Plate Lunges (25/15 lb.)
12 Ring Rows
4 rounds
Straight into a 90-sec.
Hold at the top of the
Ring-Row position.

Fitness

18 Lunges
12 Ring Rows
4 rounds
Straight into a 45-sec.
Hold at the top of the
Ring-Row position

After yesterday’s strength session, today is a short and sweet burner. The workout is a couplet of OH Plate Lunges (alternating reps, 9 reps
on each leg) with a plate locked out overhead, followed by 12 Ring Rows for 4 rounds. After the final Ring Row on the fourth round, athletes
hold their chest to the rings at the end range of motion of the Ring Row for a 90-sec. isometric hold. The hold does not need to be unbroken,
but since it’s the very last task of the workout, try to encourage people to go as long as they can!

WEDNESDAY, JANUARY 10

RXD
10 Over Unders (24/20 in.)
10 x 3-Point Shuttle Runs (20 m)
10 Deadlifts (225/155 lb.)
3 rounds

Fitness

10 Step Over Unders
10 x 3-Point Shuttle Runs (20 m)
10 Kettlebell Deadlifts
3 rounds

Today’s workout is a jump, run, and hamstring bonanza! It’s a triplet comprised a jumping, yet functional body-weight movement followed
by a run involving a change of direction, and a moderately loaded barbell that will leave classes feeling jello-legged.
Athletes perform 10 Over Unders with a PVC pipe that is lying on a box. PVC pipes can be weighed down with plates to help ensure that
they stay, but only weigh down one side in case someone trips so there is some give to the PVC and it doesn’t take them out. In the
Over Unders, the athlete jumps over the PVC pipe and then crawls underneath it to complete a repetition. This can be completed facing
the PVC pipe or in a lateral position. Next, athletes complete 10 reps of a 3-Point Shuttle Run. The 3 points refer to contact with the ground:
Both feet and one hand touch at each turnaround (set up cones for athletes to run between). The Shuttle Run is 10 m long, running there
and back, or 20 m per rep, totaling 200 m each round (10 x 20 m). The last movement is 10 reps of a moderately loaded Deadlift that is intended to be challenging but unbroken across all rounds.
This workout has a huge leg demand with jumping, running, and hamstring-dominant lifting. Most times will range from 10-15 minutes.

THURSDAY, JANUARY 11
RXD
Max set Push Jerks at 80% 1RM
Rest 1 min.
Max set Kettlebell swings (53/35)
Rest 2 min.
5 rounds

10 Push-jerks
Rest 1 min.
15 Kettelbell swings
Rest 2 min.
5 rounds

The intention today is to work at a submaximal strength load for multiple reps. It is intended to be heavy, and the reps should stay under or around 10 per set. The rest is minimal—between movements and rounds—so you will most likely see a drop off in numbers across the 5 rounds.

FRIDAY, JANUARY 12

RX

1 min. Double-unders
1 min. Air Squats
4 rounds
2 min. Knees-to-Elbows
2 min. Ring Dips
2 rounds
4 min. Pull-ups
4 min. Double-unders

Fitness1 min. Single-unders
1 min. Air Squats
4 rounds
2 min. Hanging Leg Raises
2 min. Dips/Toes down
2 rounds
4 min. Jumping pull-ups
4 min. Single-unders

Today’s workout is similar to yesterday’s. The goal is to get as many reps as possible. However, that is the only similarity, since today’s goal
is to accumulate a lot of reps (more than 10) for each movement, and there is no weightlifting. All movements are monostructural and
gymnastics. We chose a nice combo of squatting, pulling and pressing for today.
Each couplet is 8 minutes total. As the workout progresses, the time efforts increase. Each couplet offers the same amount of total time
per movement, but the later rounds are made up of longer efforts. The last couplet is just one round. There is no rest between each couplet.

 

Congrats you made it to the end. Hope you had a great week!

2018-01-07T13:16:45+00:00

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