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Hi Athletes!! We are so excited to see so many of you on board for our Nutrition Partner Accountability Plan (starting tomorrow). Hopefully all of you have checked in with your partner & have your individual nutrition plans mapped out, as well as any 'penalty exercises' planned. Don't forget to put a tally mark next to your name if either of you falls off plan. Hopefully we won't see too many of these. Remember your coaches are here to support you if you are still unclear of what direction you need to take to reach your goals.
CrossFit Kalos Sthenos will be having a meal prep class on June 29th. We are all hoping that this can be a fun educational get together to help you with your nutrition at home. This will take place immediately after the 9am class on Saturday June 29th. We will be sending out an email reminder and a post on the Forum when the date gets closer. For now please save the date!!
This is one of the most iconic hero WODs in the sport of CrossFit and it is performed in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
The Femme Royale is a women's only CrossFit style competition. We have two teams of four women each competing. We would love to see you come and support our ladies.
What Muscle Up May entails is, every Monday, Wednesday, and Friday we will be working at skills to get you to your first muscle up.
Last weekend CRKS sent several teams to participate in The Festivus Games. It was a great day for our CrossFit Kalos Sthenos competitors and 3 out of 4 teams the podium!!!
This weeks WOW brings about everyone’s favorite the interrupter!! To be more specific, this week we have a chipper with an interrupter. This interrupter happens to be one which many people loathe, the thruster. If thrusters weren’t bad enough we also get 50 burpees to make life interesting. The good news is the thrusters will be a nice break from those burpees.
Have you ever been embarrassed to shake hands with someone for fear they’ll feel the rough calluses on your hands? Do your hands tear when you do a big set of toes to bar? Whether you’re the desk jockey or the stay at home mom, your hands probably aren’t ready for the abuse that a CrossFit program can dish out. For most beginners, hand care is just another thing you must learn when you begin a crossfit program.
Each memorial day we perform Murph at CrossFit Kalos Sthenos and this year is no exception. As written, this workout is an absolute beast that has humbled many elite athletes. Fear not, however, Coach John wants you to remember two things to remember this memorial day.
We have been preparing you for this all month with running, pulling, pushing, and squatting. You can perform these movements (or some variation) and should be prepared to modify movements or scale reps accordingly.
Its just a workout. There is no need to get anxious. In the end, all you need to remember is to give it your best effort.
This week’s WOW poses something very different than our typical weekly WOW; it is a class Wod. If you didn’t notice in the WOW description it says “work is done as a colony” thus the reference to ants and working together as a class. Coach Cheryl came up with this very different format a month or so ago at one of the kettlebell Sunday classes. Since then, I’ve tried a variation myself with the kids program I run every Monday, Wednesday, and Fridays. I’ve had a great response from all the kids who range from ages 8 to 17.
Forging Elite Fitness is the CrossFit motto; however, if you’ve been paying attention to CrossFit’s new direction, you know their focus is to provide broad and inclusive fitness. But wait, aren’t these two concepts at odds with each other? How does one both claim to be inclusive and efficient at forging elite fitness simultaneously? The answer of course is scaling. Here is what you need to know about scaling movements as a CrossFit athlete.
This week’s WOW is the Hero Wod “Wood”. Hats off to Coach Cheryl for choosing a well balanced Hero WOD with both a fair amount of push with a little bit of pull. Unlike most WODs this one even has a minute built-in. I’m personally excited to hit this one since we haven’t done it since year 2 or 3 here at CFKS. Let’s dive in.
In May our focus will be the Muscle Up. I know what you are thinking, “Hold the phone coach!! There is no way I’ll ever be able to do a muscle up by the end of May.” That is OK! Success here isn’t only getting your first muscle up. The goal here should be about improving strength and technique whether this means you are working on your first bodyweight row or unbroken ring muscle ups. Everyone will start from a different place, but by working on a muscle-up progression, we will be able to advance all members on skill in strength in both pulling and pressing.
This week’s WOW is a bit of a local legend at CrossFit Kalos Sthenos as we typically perform it at our Swing a Bell Save a Life charity event. It is called, The Long Road to Asgard. With the hype of the final installment of Avengers/Endgame I felt it fitting that we perform this WOD. For those that are unfamiliar with Norse mythology, Asgard is home to Thor the God of Thunder. Thor is my favorite Avenger and its been almost 10 years since I first wrote and started performing The Long Road To Asgard . It is a challenging mixture of CrossFit and Kettlebell techniques which will make a Viking out of you.
If you are like me, you probably didn't know who Rebecca Leigh was until earlier this year when her story from 2017 was picked up by several news outlets. In 2017, Rebecca, a practiced yogi and Instagram influencer with over 26,000 followers, tore her carotid artery and subsequently suffered a stroke while shooting an instructional video for a yoga pose called a hollow back handstand. The story is fascinating and frightening, and it puts into perspective the fact that we need to have a healthy dose of respect for our bodies. Mobility work is one of the ways we can show our body respect, and it is vitally important both to achieve our potential and to safeguard us against injury.