Friday Five 113018

 

Hi All Levelers,

 

I can’t believe how fast these weeks fly by!  Seems like I just finished last week’s FF (super cool abbreviati0n) yesterday.   As always, lots of good stuff that covers the full spectrum of CrossFit related health and wellness.  Even some great tips on Thrusters as they are coming up next week in the programming (when don’t they come up!!?).  Also some great stuff on shoulder mobility (mobility = strength + flexibility) as we have been really stressing the CrossOver Symmetry protocol at the box, but you unless you have a set at home you won’t always have access.   Lastly our mindset piece is a virtual “eff you” to the scale, which can be a completely flawed yardstick of progress.  Hope you enjoy reading them as much as I do finding them!

 

Nutrition:

The amount of information floating around the web today regarding nutrition is beyond confusing.  Do I eat an all vegetable diet?  All meat?  Is dairy bad?  Is dairy good?  What do I believe?  As always, I think the answer usually lies in the middle and should be prefaced by “…it depends…”.  As we are starting to learn, nutrition is a lot more dependent on the individual then we previously believed and what it comes down to is a lot of trial and error.  What works for you, might not work for me and vice versa.  One of the hottest topics recently has been gluten.  Is it the devil or a trendy new affliction used to explain away every symptom around.  Well….it depends…

That being said, knowledge gleaned from clinical trials is always one of the best sources, so here goes:

Should I Eat A Low Gluten Diet

 

Mindset:

This one makes it into the mindset category as it takes a conventionally accepted tool of progress (the scale) and tells you to throw it away.  It’s a great lesson as it can be applicable to almost anything that stresses you out.  Checking your phone in the middle of the night (guilty) can result in a crappy sleep.  Get it out of your bedroom.  Checking your email first thing in the morning makes you anxious?  Leave it to later on it the day.  If it’s that important, they’ll find another way to contact you.  For me, this article represents managing stressors, let you being the judge of you and setting yourself up for success rather than the other way round.

Why You Shouldn’t Weigh Yourself

Mobility:

As I mentioned in the intro, shoulder health is very important to any athlete, but even more so to CrossFitters as we spend a good deal of time lifting heavy things off of the ground and over our heads.  We often only pay attention the the big deltoid muscles and forget about the little, but important, stabilizers that keep our shoulders safe.  This article gives you several pre-hab exercises to keep the stabilizers happy and healthy.

Five Exercises to Instantly Improve Shoulder Mobility

Training:

Thrusters are one movement that most CrossFitters have a love/hate relationship with.  A uniquely CrossFit movement (thank you Coach Glassman) that you love for the results they provide, but hate in the moment, thrusters are bound to come up frequently in any good programming.   In fact we have a whole day next week dedicated to this lovely movement.  So here are some good tips on how to get better at thrusters (and by correlation life!).

Improve Your Thruster Technique

 

Technology:

Some people don’t like music when they run.  I am not one of those people.  I need music to still my racing mind.  I need music to get my over that too steep hill.  I need music to shut out the crazy person yelling at me as I run down the riverfront.  And I need music…well, because I need music.  But…I don’t like running with my phone.  I’m not a fan of the armband (it always ends up in my armpit).  I have yet to embrace the fanny pack and I don’t like to hold it in my hand as it gets sweaty and gross in my pocket.  What’s a poor guy to do.  I bought a running watch with built in storage and a music player (Garmin Vivoactive 3 Music)

but I really like the idea of being able to sync my Spotify playlists with a device that doesn’t take up a lot of space and doesn’t rely on a wifi or cellular signal to work.  So here it is!  If anyone gets one, please give me the lowdown, cause it looks awesome!

Mighty Streaming Music Player

 

And there you go.  Five golden nuggets to get you through the weekend, get you thinking, get you training and maybe even get you shopping (see above for my Christmas wish list).

Have fun, make good choices and be safe.  See you next Friday!!