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The boxarbrief

U G U s t ATHLETEs OF THE MONTH … 2 THE MOVEMENT … … … … … 5 STRENGTH CYCLE … … … … 9 COMPETETION … … … … … … 10 NUTRITION … … … … … … … … 11 NEW KIDS IN THE BOX … … 13 Box etiquette … … … … … 14 Birthday burpees … … … 15

Be an athlete

Carol chu

Favorite wod: “any wod with running, especially because everyone else hates them ” Least favorite wod: “50/100/1000 pullups…” Why I started CrossFit: “When I came to the grand opening everyone was so nice. I loved the challenge. Oh, and I’m an exercise addict.” Biggest improvements: Double unders! Cleans! Squats! On the GoalBoard:

1 kipping pullup

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Be an athlete

Mike mesaros

Favorite wod: “Any wods that deal with your own body weight. Handstands, pullups, toes-to-bar, rope climbs, wallballs, pushups, situps, wallclimbs, etc… Least favorite wod: “Heavy weights. Snatches, Cleans, etc…” Why I started CrossFit: “I joined CrossFit because I was always bored with other people’s workouts, or always trying to think of something creative to do myself. It’s different everyday, it’s challenging, and it keeps you in great shape. I love it. It is what you make it. I will do it as long as I am able.

cont…

Plus, you get great people who are all there for the same reason you are…to better themselves, no matter what age! We are all Family!” Biggest improvements: Pullups! Double unders! Knees and shoulders ! On the GoalBoard:

Muscle up! (Pictures can be deceiving)

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The Clean

Starting Position:

• Heels under your hips

• Place bar over the middle of the

metatarsals bones (bar should be touching

shins or almost touching the shins)

• Squeeze the shoulder blades and keep

your chest up, core tight.

• Hips raised slightly higher than knees

• Eyes straight ahead

• Shoulders slightly in front of the bar

First pull:

Location: ground to knees

• Take a deep breath

• Use legs coming off the ground (push the

platform down with your legs)

• Hips and shoulders move at the same rate

• Eyes straight ahead

• Pressure is on the back of the ball of foot

• Keep bar in close to the legs throughout

pull (keep pulling bar back toward body)

• Keep arms straight

The Transition:

Location: knees to hips

• hips are activated and brought forward

while the bar is swept into the body until

the bar reaches the power position (upper

third of the thigh)

• Eyes straight ahead

• Pressure changes to middle of foot and

closer to heel

• Bar will brush the thighs throughout the

finish of the pull

• Keep arms straight

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• The Second Pull:

• Location: full hip extension to

receiving position

• At the power position hips are now

brought forward and up to transition into

the jump shrug

• At the moment of the hips being brought

forward and up, the athlete directs the

motion straight up by changing pressure

from middle of the foot to the toes while

shrugging shoulders to ears with knees

fully extended

• It is important that the direction of the

motion is straight up and not forwards or

backwards

• Elbows must never bend in the pull

especially during this phase (Elbows

bend…Power Ends!)

• Eyes straight ahead

• Keep bar in contact with legs throughout

pull

• Finish the pull

• Make sure athlete gets as tall as possible

with big shrug (“Pinch that pull”)

• Bar stays close to body after final

explosion occurs

• Do not come up on toes too soon during

pull. “Stay flat footed as long as

possible” to generate maximal power.

•

The Catch

• After full extension at end of pull phase

shift feet out from hip width to shoulder

width for catch – shift not jump

• Bar travels straight up your chest

• Rotate elbows up under bar to front squat

position as fast as possible “Rack It”

• Catch with 4 or 3 fingers in contact with

bar

• On catch meet the bar and guide it down –

• Keep lower back tight for catch/chest up

• Stand up like front squat and reposition if

necessary for jerk phase

c/o: Barbell Shrugged

www.barbellshrugged.com

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strength cycle

Olympic lifts Weeks 1 and 2

3 x 4 @ 75% Weeks 3 and 4

5 x 2 @ 85% Weeks 5 and 6

4 x 3 @ 80% Deload

1rm testing

power lifts

weeks 1 and 2 3 x 6 @ 70%

weeks 3 and 4 4 x 2 @ 90%

weeks 5 and 6 5 x 4 @ 80%

deload 1rm testing

Upcoming competitions

Fit for the kids Type: Team Rx and Scaled When: September 26 Where: NEPA CrossFit Festivus Games Type: individual scaled When: October 17 Where: CrossFit Bane Rally in the valley Type: individual Rx and Scaled When: October 31 Where: south mountain CrossFit Showdown by the Sea Type: individual Rx and Scaled When: November 7 Where: CrossFit by the Sea

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nutrition

#1 most frequently asked question: What should I eat before I WOD?

Answer: There is no right answer. Every body will react differently, and will digest at a different rate. The best idea would be to make a food journal/wod journal, and try to find a correlation. #2 most frequently asked question: What should I eat post-Wod?

Answer: a good mix of carbohydrates and protein. Protein shakes are just easy to grab and go! Try our buffalo chicken

Buffalo chicken casserole

Ingredients: 2 pounds boneless skinless chicken breasts,

cut into cubes 5 sweet potatoes, cut into 1/2-inch cubes 1 tbsp. paprika 2 tbsp. garlic powder 6 tbsp. hot sauce (e.g. Frank’s Red Hot) ½ cup olive oil or melted ghee 1 cup bacon, cooked and cut into pieces 1 cup green onions, sliced Sea salt and freshly ground black pepper to

taste Directions: Preheat your oven to 400° F. In a large bowl, combine together the olive

oil or ghee, paprika, garlic powder, hot sauce, and season with salt and pepper to taste.

Add the sweet potatoes and chicken, and stir to coat.

Empty the bowl into a casserole dish. Bake in the pre-heated oven for 40 to 45

minutes, stirring every 10 minutes. Add the green onions and bacon to the dish

and place back in the oven for another 5 minutes to let all the flavors combine.

Recipe c/o: http://paleoleap.com

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New kids in the box

Jeff machik

Brent

miller

Robert desrosiers

David

Meholchick

*10% off for referrals*

Box Etiquette

1. Check your ego at the huge-ass garage door.

2. wipe your shit. 3. Make friends.

4. Don’t leave shit out. 5. Cursing, farting, grunting is always welcomed with open...cheeks.

6. Listen to your sensei. 7. Ask questions.

8. Just do it...even if you suck.

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BIRTHDAY BURPEES

aug 10th

jill roseman

Aug 16th

Eric moscaritolo

aug 21st

nick raimo