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Check out the above video on ankle mobility! It is super important to take care of your feet and achilles since there is so much loading going on in any given day. If you are missing range of motion in your ankle it can lead to not being able to squat properly and many more issues down stream in your body. Remember it takes 2 minutes to start making change so dig deep and try not to let the pain cave get ya down! :) Happy Saturday everyone!
The 2015 Reebok CrossFit Games are happening as we speak!!! Check that out HERE. For some of you that don’t know yet, this is the culmination of a year of hard work for the best athletes in the world in our sport! The Individual competition consists of the top 40 men and 40 women out of nearly half a million competitors. They are competing in Carson, CA to become the Fittest Man and Fittest Woman in the world this weekend!! They are only part of the awesomeness that is our sport of fitness though, we also have Master’s athletes, Teams and Teens too!!! It is a blast to watch these top athletes perform amazing feats of fitness over the course of 4 days. The shear volume of work that they do over the weekend is unfathomable to most of us. In the middle of the paddle boarding, heavy snatches, and Hero WODs though we can see the everyday CrossFit! “Hey, I’ve done that before”, “We just did a WOD kinda like that the other day”, “Oh, my god, they just did Murph SUPER FAST!!”.
In between seeing the familiarity of the workouts and the thoughts of how awesome all of these athletes are I seem to be reflecting on why I CrossFit. First off, I have fun doing it!! Everyday it is a blast finding out how hard I can push myself, or seeing if I can learn something new even after 2.5 years of doing this. Turns out I get to do both almost everyday! :) I’d like you all to think about where you want to take your fitness or why you show up everyday. I hope part of it is because you have fun with it, or maybe it gives your life balance. Whatever your reason is let that be your guiding light in the darkness of some of the tough WODs and push you to become better each day!
So let’s watch the Games this weekend, cheer on your favorite athletes, check out the local Master’s athletes, and be impressed with how badass everyone is there!!
Below I’ve also attached a video that shows you kind of a day in the life of a few of the top male athletes that are prepping for the Games. This will give you a little peek into how they think, what they do, and how kind of normal they all are, except for the extreme amounts of working out they do! haha. Check it out HERE
Going back to basics. This statement for me doesn't mean that you have to re-start your CrossFit progress or that you aren't doing well so you have to go back to the Lite class. What this means to me is, all athletes whether they are the best in the world or just having fun and getting more fit, need to remember that a strong foundation will build an amazing level of safe movement. I have said this before but, I am constantly fighting for the best squat, the best deadlift, and the best press. Trying to make sure that each time I squat or lift or move in general I am thinking about moving safely and efficiently. I had to re-teach myself how to run when I started CrossFit, how to walk up stairs, and jump and land on a box to name a few of the many movements I had to work on. These "basic" movements are not inherent and it takes time and effort to keep at them just to make sure my muscle patterns lead to the safest most efficient movement in all things I do.
This is my journey "back to basics" that I take every day. Take a quick read of the article and think about how you move, do you take what you learn in the gym outside in your daily life? Think about it and let's try and get better each day! :) P.s. it's hump day!! Almost the weekend! Woo!
Here's the start of the article but take a few minutes and read the rest. :)
"When learning a new skill, we go through four distinct phases of competency:"
"The thing is, once we learn a skill and are able to do it Rx in a WOD, we often consider it “mastered” and move onto bigger/more exciting things. Except that getting better isn’t always about learning new skills; it’s also a matter of improving/fixing the foundation.
For most of us, our CrossFit starts in some sort of an OnRamp or Foundations program during which we are introduced to the basic CrossFit movements. At this point it’s not so much about perfection as it is about the ability to replicate movements safely, and once we can demonstrate that, we are allowed to proceed to more advanced skill(s) e.g. move from the air squat to the wall ball, thruster or back squat.
However, even as we progress and become
more bodily aware,
it never hurts to go back to the basics and apply our increased knowledge and skill to become more efficient at them."
Read full article HERE
The topic of nutrition comes up often in the gym and it is totally expected. My own personal nutrition is not always what I want it to be but that is just life sometimes. I agree with a lot of what this article says and it's a pretty quick read. My largest thought or input when it comes to nutrition is to make small steps towards your goal and don't beat yourself if you stumble a bit in the process. Life is hard, it gets busy, it's stressful, but if you are willing to take the slow and steady road toward your goal then you will be successful! :) Enjoy the read and remember your coaches are always here to give your their thoughts or input and helping you put your best foot forward. Below is the first part of the article, please click the link to read more. Happy Tuesday everyone!
"Athletes have a lot to worry about. First and foremost is their sport or task. You need to train, practice your sport, engage in recovery practices, and deal with a host of other issues. Diet is obviously a big piece of the puzzle, but after every other debt is paid, how much time and effort do you have left to put into this?
The goal of this article is to give you simple strategies that will help you create a diet that supports your athletic endeavors without bogging you down and making you feel like food is a full-time job that takes away from your real goal - to be good at your sport.
Most people I’ve seen who are super strict with their diet have no energy left for performance and don’t have the will power left to train hard in the gym. Maybe too much focus isn’t a good thing.
There is also a certain type of person who can focus too much on diet because he or she thinks it will substitute for genuine hard work. But you cannot out-eat a shitty work ethic. You just can’t. Not for performance anyway. So have a balance."
Click HERE for full article from Breaking Muscle.
WE ARE MOVING!!!!
Another reminder to all members and potential drop ins:
We will host Open Gym tomorrow (6/27/15) from 8:00am-10:00am at 4500 E. Speedway Blvd Ste 101. There will be no Strongman class and effective Monday 6/29/15 we will be at the new location at 3461 E. Speedway Blvd.
We will not have drinking water until end of day on Monday the 29th so make sure you have your water bottle full. :)
If you every wonder where we come up with some of the fun mobility techniques that we put you all through...here's the answer. :) Kelly Starrett is a Doctor of Physical Therapy and leader in the world of mobility for CrossFitters and elite athletes. If you don't follow is YouTube channel or if you haven't bought any of his books I would highly recommend everyone to check them out!! Increasing our range of motion and keeping up with our mobility is a life long process that we can all probably work on more. It's also really fun to check out the new stuff this guy comes up with! haha. So check the link below for some shoulder mobility tips. Enjoy!
Fitness and training does not and should not start and end when you walk through the doors of Purgatory. Making real change in your life and making lasting changes requires a bit more homework than you might think. Coming into the gym for 1 hour is a small part of your entire day so it makes sense that if you aren't trying to improve yourself outside of the gym as well then the road to improvement will be slow and difficult.
Let's start with making small changes in your diet maybe. Cut down from a cheat day to a cheat meal (single meal! :)) Or maybe instead of having 3 sodas have only 1. Say no to that dessert with every meal and maybe only have it in the morning so you have all day to burn it off. Or maybe its just finding out what diet works best for you in the long run, don't try and take a quick fix and yo yo back and forth. Whatever your small changes are, start there. Once you make that one small change then make another...now you might want to include small stretches at your desk every hour. Hips, ankles and wrists can get terribly tight and short if you have a desk job. And then make another and another. Baby steps with this kind of thing so it doesn't seem so overwhelming or like a ton of work. We want the change to stick, we want it to be long lasting and so we can kick those bad habits and become a happier healthier version of ourselves.
Once you start including these small changes into your daily routine it won't take much to see some progress both inside and outside of the gym. Progress, not perfection.
I have included an excerpt from the book Ready to Run by Dr. Kelly Starrett. Take a look and start making those changes Purgees!! We'll see you at the gym and if you like to read, I would highly recommend this book!
"Later, at the office, you try to sit as little as possible so as not to shut off your lymphatic system or shorten the muscles that support a neutral spine position. When you stand and walk, you monitor the position of your feet—they are straight—and maintain a light engagement of the muscles of your butt and core to set your pelvis and spine in a neutral position. When you do have to sit, you remain especially aware of maintaining a neutral posture. You have also built in the habit of blending in short mobility drills every hour or two to fix your feet, improve your spinal position, and work the areas above and below any missing bits of motor control and range of motion that are impeding your performance and adding to your risk of injury. You eat a nutritious diet, you hydrate with electrolyte fluids, and you have added compression socks to your work wardrobe to again help open up the pipes so that your lymphatic system replaces waste products with nutrient flow."
-Ready to Run,
By: Dr. Kelly Starrett & T.J. Murphy
Click here for yummy food video
So since there has been some renewed interest in nutrition and trying to cut body fat I wanted to share this.
Here's a slightly older video about some basic nutrition advice from CrossFit's view. Watch the video and think about what they are trying to get across. It doesn't have to be strict paleo, it doesn't have to be the Zone diet, but the cleaner you eat and if you take quality AND quantity into account then you will be better able to find what works best for you to help you reach your goals. If you have more questions about this please don't hesitate to ask one of us! :)
P.s. this isn't an April Fools joke. haha
Turkish get ups are a great movement to be done slowly and for quality over speed. Take your time during them and have fun! It's a great tool for midline and shoulder stability! :) check out the video below for a quick over view of how to do them.
Hey Purgees!!! I hope everyone is as excited as I am about our new website and Wodify!!! Our community is moving forward together and we are hoping that these changes are going to make things even better for everyone at Purgatory.
Please keep in mind though that changes don't happen overnight and there may be a few glitches here and there but we are working hard to make everything flow as smoothly as possible.
Next week is the final workout of the 2015 CrossFit Open and I am hoping the have the biggest turnout yet! Come on down to your home away from home at 10:00am this coming Saturday 3/28/2015 and cheer on all the athletes that are working their butts off in the Open this year! We will all be going out to lunch afterwards (location TBD) and everyone is welcome!
Let's have some fun this week and keep your eye out here on the website for more information or updates as we move forward. Enjoy the cool new program and see you all this week!! :)
4500 E Speedway Ste 101
Tucson. Az. 85712