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Wednesday October 5, 2016 CrossFit Stapleton- Denver, CO

Have you tried Yoga at CFS Yet?!

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Here are a few reasons why you should…

1. Yoga improves your range of motion and general mobility.

Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility.

2. Yoga helps you focus.

“Drishti” or point of focus where your gaze rests. This technique of setting a steady focus helps tremendously with Olympic lifting, double unders, box jumps, and toes to bar, just to name a few.

3. Yoga teaches you how to breathe more efficiently.

Vinyasa yoga is a practice of linking movement to breath. This pattern of breath awareness seamlessly transfers to a long burpee workout where the timing of breath and rhythm is essential to staying on point.

4. Yoga develops your ability to balance.

Balance is one of the Ten General Physical Skills highlighted in Greg Glassman’s definition of CrossFit. It’s necessary for most of the movements you see in a classic CrossFit workout.

5. Yoga keeps you fit.

Yoga will lengthen your muscles and potentially help you with your posture.

6. Yoga gives you time to relax.

Relaxation is important for your ability to integrate the information you receive mentally and physically during your workouts and throughout your day. Being able to relax deeply helps you come back with more power, focus, and determination, because you’ve had ample time to recover.

7. Yoga reinforces good positioning.

Most of the classical poses in yoga support the same concepts of creating torque, finding a braced neutral spinal position, and always working from core to extremity.

8. Yoga can be a legitimate workout.

Yoga can be hard, really hard if you’re not used to it. However, you’ll most likely emerge from a vigorous yoga class feeling calm, present, and relaxed instead of feeling like you might throw up.

9. Yoga builds community.

The essence of yoga is the concept that if we connect deeper to ourselves, our bodies, our breath, and the present moment then we ultimately will connect more deeply to one another.

10. Yoga is fun!

CROSSFIT CLASSES: 

Performance-

A. Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)

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Fitness-

A. Five sets of:
Back Squat x5 reps @ 30X1 (light load for ALL 5 sets)
Rest 60 seconds
Single-Arm Dumbbell Row x 8-10 reps @ 2020
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground. Fitness use an empty bar)

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BOOTCAMP RX CLASS:

A. Karen on the run:

800m run

50 Wall Balls

800m run

50 Wall Balls

800m run

50 Wall Balls

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