CrossFit Koncepts

Most of you have heard me talk about the FMS (Functional Movement Screen) and how important it is to baseline it and then work on improving your score.  the purpose of the FMS is to evaluate your movement patterns and to point out any issues with them that could lead to future injuries.  It's simple, easy and it only takes a few minutes.  If you don't have the time or are worried about being embarassed about the testing process you can do it on your own.  The following video will show you how to perform a self-assessment that will get you moving in the right direction.  While it won't replace having the FMS done by a professional - it's better than nothing!

NOTE: more information on Gray Cook's work and the FMS is available via the Functional Movement website.

Many of you don't know who Dan John is, but after reading his article "40 Years of Insight, Part 1", you'll be looking for more of his thoughts on training, nutritition and recovery.

I've had the pleasure of hearing Dan speak on a couple occasions as well as working with him at several Kettlebell related events.  He is insightful, irreverent, and an excellent presenter with lots to offer anyone who is interested in getting strong, staying strong, and looking good in a kilt!

I don't think that his picture really needs a caption!  Nice work Jeremiah!

Once we had recovered from hurrican Irene we had another force of nature to deal with - Caroyln!  Carolyn is a great client and an excellent addition to any workout.  Ever cheerful she is always ready to work hard, try something new, and give it her best - what more could you ask for?

Carolyn

• 10 Deadlifts (185 lbs/Men and 95 lbs/Women)
• 05 Pull-ups
• 10 WOP (Wheel Of Pain)
• 15 Bodyweight Squats

++10 Rounds for Time (~30+ minutes)

I realize that I'm a little behind in posting about the workouts we did named after our female clients - but I'm slowly catching up! :)

This workout was inspired by our very own Liz "Dos" Gall. Dos is a phenomenal athlete, a world-class softball pitcher and an elementary school teacher - which should pretty much qualify her for sainthood sooner or later! :)

Dos

• 05 KB clean and Jerk
• 10 WOP

++AMRAP in 21 Minutes
++53 lbs KB/Men and 35 lbs KB/Women

NOTE: I know that this appears to be alarmingly simple but you'll be surprised how quickly this one catches up to you!

Vitamins and minerals that is!

The average American diet is heavily slewed towards to salt and sugar and lacks a whole host of vitamins and minerals that support basic functions and a healthy weight. With obesity related illnesses as the number one killer in the United States (and many other developed countries) we need to start looking at what we can do to stem the flow for ourselves and the next generation.

One way we can help is to make sure that we are getting sufficient amounts of essential vitamins and minerals in our diet.  The essentials (like B, Calcium, Iron, C, D, and Zinc) should be present in the foods you eat, as long as they don't come in a box or trough a drive-in window.  The rest (like Co-enzyme Q-10, Fish Oil, etc.) will need to be supplemented.  Take a look at this article on Yahoo Health for an overview of what you should be taking for maintenance - performance is another matter all together and I'll post something on that in the near future.