Tuesday, May 20, 2014

 We will be hosting Memorial Day Murph on Monday, May 26! We will be open for 1 huge class at 9 am. The Emery family and TPM (Chris Fay) have pledged to donate $5 to the Wounded Warrior Project for every person who shows up and participates at Swamp Rabbit CrossFit on Memorial Day. Last year we had 71 participants for our Memorial Day class. Let’s beat that! 

 There are still spots left for the Donnie Thompson Seminar this Saturday! Great info will be shared and lifters of all levels will find value in this info! Join us!  Register in mindbody by clicking the “seminars” tab.

Fitness Performance
A. A.
4 Rounds:10 DB Strict PressRest 1:00

Flexed-ArmHang (10-30 Sec)

Rest 1:00

Shoulder Press5-5-3-3-3
B. B.
14:00 AMRAP200m Run7 Ring Rows

7 S2OH 75/45

For Time:400m Run60 Pull Ups

60 S2OH 95/65

-Complete in any order

*14 Min Cap

Rx+ = 135/95

















 Too Much Competing, Not Enough Training:

Competition is at the very core of CrossFit. Pushing yourself to beat a personal record on a benchmark WOD or simply wanting to “hold your own” with others training alongside you at your gym produces results that would be next to impossible to achieve in a noncompetitive environment. That said, when every workout is a competition in which the only goal is to do X amount of work in less time or more work in X minutes, you’re missing out on some key training adaptations.  “It’s important to differentiate between training and competition,” Gelbrich says. “There’s a time and a place for competition, and it’s very useful, but treating every workout session like a competition is a good way to lead to overtraining, injuries and poor technique.”
Fix it: Slow down a little. Sure, this might hurt some of your workout times, but it’s the only way to improve movements in terms of flexibility, skill level and mastering proper form, especially in areas of weakness.  “The better the movement, the more access you’ll have to increased fitness,” Gelbrich says. “We’ll use the squat as an example. If my hips are too immobile to achieve full squat depth, I’ll always be hindered because of that. If I can improve my hip mobility and maximize that movement, I’ve opened more doors that access more fitness. If I’m always competing and I’m not slowing down enough to learn and improve movements, that competition attitude will build a ceiling above me for my fitness gains. Training is important in terms of increasing ROM, nailing down skills and improving habits so that when I need to compete later on, I have more output and more ability.”