Simple Front Rack Stretch (video)

Simple Front Rack Stretch (video)

Simple Front Rack Stretch

 

The front rack is a position is a common position in CrossFit. And for most people, it can feel awkward and uncomfortable.

One reason that the front rack is so difficult is because of tight triceps. Tight triceps put pressure on the elbows and wrists and make the front rack more difficult than it needs to be.

Luckily, all it takes is one simple stretch to see immediately improvement. Watch the video to learn how you can use one stretch to fix your front rack position today.

How to Stay Motivated During the Summer

How to Stay Motivated During the Summer

How to Stay Motivated During the Summer

Question.

Would you rather…

head to the gym after work for another two hours on the treadmill? Or head uptown for the night and enjoy a beer while watching a baseball game?

The answer is obviously the gym, right?

Wrong.

It’s hard to keep your gym routine in the summer. Especially when you live in a place like Charlotte and there’s so much to do all of the time. But it’s not impossible.

Try these three things to keep your fitness routine rolling right through the summer…

Shorten your gym routine

Two hours is too much time in the gym – even when it’s not summer. Find a workout routine that gets you in and out of the gym in under 60 minutes.

Our classes last an hour. That’s warmup, workout, and cool down. In fact, 90% of our personal training clients only spend 30 minutes in the gym. What’s the point? You don’t need a long time in the gym for results. You just need to use that time effectively.

Find a reason to be in the gym

It’s 6pm on a Wednesday night and you’re at the gym. Why?

If you don’t have a specific reason to be in the gym over the summer you won’t be for long. There’s just too much interesting stuff going on. Trust me.

So look for something. Anything to hold you accountable.

Obstacle course races. 5ks. 30 day challenges. Endurance races. CrossFit competitions. Triathlons. Or go old school and set a good ‘ole fashioned SMART goal. Give yourself 30-60 days to accomplish something you’ve always wanted to accomplish.

Take the long view

We say this all of the time. Fitness is a long game.

So you fell off the wagon this weekend. You ate enough pizza to keep Domino’s in business for a month. And those two beers by the pool turned into a three-day brewery tour of all 137 breweries in Charlotte.

Guess what? Nobody’s judging you. Everyone falls of the wagon at some point between June and September.

So don’t beat yourself up. Understand that the path to success isn’t a straight line. That you’re going to have setbacks. And speed bumps. And summers.

It’s a long journey.

The real key to staying motivated during the summer is perseverance.

Those three months in the middle of the year might not be the best ever. You might miss weeks of training because of vacation. Or spend most of your summer at the beach. Or simply decide that you’d rather be outdoors instead of in the gym.

That’s okay.

Get up tomorrow and try again.

Because that’s all that matters. That you just keep going.

Don’t Count Calories, Do This Instead…

Don’t Count Calories, Do This Instead…

Don’t Count Calories, Do This Instead…

Here’s the deal with “counting calories.”

It doesn’t work.

By “counting calories” I mean, keeping track of how many calories you eat every day and how many calories you burn every day in order to maintain, lose, or gain weight.

It doesn’t work.

Why?

Because there’s no real way to actually calculate your calories.

Let me explain.

Calories are units of energy. And your body requires energy for everything. E-V-E-R-Y-T-H-I-N-G.

Just being alive requires energy. Sitting. Standing. Walking. Talking. Smiling. It all requires energy, or calories. But not the same amount. Each action has a different energy requirement.

Walking up a flight of stairs takes more energy than smiling for 10 minutes. That makes sense.

And each day you perform MILLIONS of different actions. With millions of different energy requirements.

So here’s the problem.

How do you accurately track that?

How do you track the 73 times you smiled today versus the 106 times you smiled yesterday?

Sure, you’ve got an Apple watch that tracks your steps and your heart rate. But does it track how many times you’ve sat, stood, frowned, talked, thought?

Does it track every single action you perform that requires calories?

And if not, how will you match the exact amount of calories you’ve burned with the exact amount of calories to eat?

The answer is, it’s unlikely that you ever will.

And guess what? That’s okay! There’s something far more effective than counting calories and it only takes one small adjustment.

Instead of counting calories, count macros (macronutrients.)

Protein, carbohydrates, and fat.

These are the three building blocks of food. They’re easy to track. They don’t fluctuate and change like calories do. And they mean more to your results than the amount of calories you eat.

It’s as simple as this…

Find the right macronutrient balance for your goals. Then, eat the right foods to hit your balance for the day. Do that every day for 3 weeks. Then, check your progress. Are you moving in the right direction? If not, make small adjustments. If so, keep going.

That’s it. You don’t have to adjust your calories each day. You don’t need to worry about how many calories you’ve burned. You just need to find the right macronutrient balance in the beginning.

While each individual has individual macronutrient needs, these three general guidelines are a good place to start:

For maintaining bodyweight
Protein – Eat .7 – 1g of protein per lb of bodyweight per day
Carbohydrate – Eat 1 – 1.5g of carbohydrate per lb of bodyweight per day
Fat – Eat .25 – .75g of fat per lb of bodyweight per day

For losing weight
Protein – .7g per lb of desired weight
Carbohydrates – 1g per lb of desired weight
Fat – .25g per lb of desired weight

For gaining weight
Protein – 1g per lb of desired weight
Carbohydate – 1.5 – 2g per lb of desired weight
Fat – .5 – .75g per lb of desired weight

Leave the counting calories to scientists. Stick with counting macros.

This simple change in thinking can take away huge amounts of stress and leave you with better results than ever. You just have to be willing to try.

Need help figuring out your own specific macronutrient needs? Sign up for a free nutrition consultation and get help from an experienced Coach.

Congrats to our Member of the Month, Chris Scannella!

Congrats to our Member of the Month, Chris Scannella!

Congrats to our Member of the Month, Chris Scannella!

Chris, or “Nelly,” has been a regular at the 4:30 and 5:30pm evening classes over the past year. And it shows! Nelly’s been making improvements in all areas of his fitness. And now he’s setting goals to accomplish things he never thought possible!


What did you do before CrossFit?

Before CrossFit I spent years on and off in the weight room, maybe an occasional run and never really had a fitness goal or a strong training regimen.

What made you decide to try CrossFit?

After yet another period of losing motivation and taking a break from the gym I needed something new and to get back in shape. I thought I’d try CrossFit and, honestly, I’ve never felt more motivated to be active and healthy in all aspects of my life.

When did you start at CrossFit 704?

I tried my first class in September 2017 and haven’t looked back since. Right away I knew this was right for me.

What’s your favorite thing about CrossFit 704?

The feeling of being on a team. Right away I felt like I was a part of the group and each workout reinforces that every member wants you to be successful in your fitness journey.

I can’t forget to mention that after only 9 months I feel more fit than I ever have in my life.

What are your biggest accomplishments since starting CrossFit? What are you most proud of?

I’m not sure where to start. Whether it’s gaining strength and endurance, performing a new movement or increasing my mobility, it seems like every week I am accomplishing something I didn’t think was possible when I started. Just today I progressed further with my handstand and I NEVER thought I’d ever get upside down.

What is something you know now that you wish you knew before you started?

You can adjust any workout to your physical ability or just how you feel on that day. I was intimidated by CrossFit and looking back now I wish I had started years ago because the only pressure is the pressure you on yourself and you have all the other members there to help you reach your goals.

What’s your favorite CrossFit workout? Least favorite?

My favorite workout so far has to be 18.4 in the CrossFit Open this year. Although it was scaled, finishing that workout felt great and that was when I could really feel the results of the training program.

Least favorite is an easy one, “Ghost Runner.” Ten rounds of ten burpees and jumping lunges really pushed me, but the pain was worth it and I am happy I won’t see that workout for a long time 😎

What’s your favorite cheat meal?

Buffalo chicken pizza will always have a special place in my heart 🤗

Are you ready to try CrossFit? Sign up for a free No Sweat Intro and talk to a Coach today. Discuss your goals. Learn about our different programs like Personal Training, Group Classes, and Nutrition.

“Gates of Fire” Endurance Race – Sun, July 22nd

“Gates of Fire” Endurance Race – Sun, July 22nd

Gates of Fire Endurance Race – Sun, July 22nd 9am & 10am

Are you ready for a new kind of challenge? One that will test your physical and mental endurance?!

Start with one part Obstacle Course Race. Strip away the dirt and the mud. Add in one part military reconnaissance training. Factor in the July heat. And finish with two parts mental toughness.

Introducing the Gates of Fire

Compete with your friends. Push at your own pace. Or challenge for the gym record.

Either way, you’re in for a whole new kind of test.

 

Sunday, July 22nd – Heats at 9:00am & 10:00am

Cost: $10


Two different courses for two different challenges

Competitive Course

4150m (2.59 miles)

  • 12 obstacles
  • 3 reconnaissance missions
  • 3 odd object carries
  • 40+ min

Friendly Course

2750m (1.72 miles)

  • 8 obstacles
  • 1 reconnaissance mission
  • 2 odd object carries
  • 15-30 min
  • Partner friendly
Fix Your Shoulders At Home: The 5 Minute Shoulder Series

Fix Your Shoulders At Home: The 5 Minute Shoulder Series

Fix Your Shoulders At Home: The 5 Minute Shoulder Series

Guess what…your shoulders are tight.

Don’t worry, we’re all tight.

It’s what happens when you have to sit at a desk all day.

Or spend time in your car. Or if you look at a TV screen, phone screen, or computer screen for more than 15 minutes at time. Or if you don’t sit up perfectly straight when you sit.

So basically, if you’re a normal human being.

But that’s not a good thing. Upper crossed syndrome, or tightness in the front of your shoulders, is one of the most common reasons for shoulder problems. Long term shortness in the front of your shoulders leaves you at risk for a multitude of injuries. Things like rotator cuff injuries, biceps strains, and pec tears can all be traced to shoulder tightness.

But we can avoid those things. And get stronger at the same time.

This 5-minute at home shoulder routine will strengthen your upper back and improve your shoulder mobility.

It’s called the YTW series. And it goes like this…

 

“Y”

  1. Start by lying face down on the floor with your arms above your head in a Y position. Make sure your chin is tucked and your forehead is touching the ground. Thumbs pointing to the sky.
  2. Without moving your head or body, raise your arms straight off the ground. Keep your elbows as straight as possible.
  3. Hold for 3 seconds.
  4. Return your arms to the ground.
  5. Repeat for 5 repetitions.

Y start

 

Y finish

 

“T”

  1. Start by lying face down on the floor with your arms straight out to your sides in a T position. Make sure your chin is tucked and your forehead is touching the ground. Thumbs pointing to the sky.
  2. Without moving your head or body, raise your arms straight off the ground. Keep your elbows as straight as possible.
  3. Hold for 3 seconds.
  4. Return your arms to the ground.
  5. Repeat for 5 repetitions.

T start

 

T finish

 

“W”

  1. Start by lying face down on the floor with your arms bent in a W position (hands roughly at eye level.) Make sure your chin is tucked and your forehead is touching the ground.
  2. Without moving your head or body, raise your arms straight off the ground. Be sure to maintain the W position.
  3. Hold for 3 seconds.
  4. Return your arms to the ground.
  5. Repeat for 5 repetitions.

W start

 

W finish

 

Repeat the total YTW series for a total of 3 rounds. As you get more comfortable with movements, increase the difficulty by performing larger sets, holding weights, or using bands.

Try this out for a month and see how your shoulders feel. Aim to hit this series three days per week. And be sure to pick something that you can retest after the month. Let us know how it goes!

Need help with flexibility in general? Sign up for a free No Sweat Intro and talk to a Coach about how our programs can help you improve your flexibility.