It's been a while since we've had a new post but don't worry (yeah, i'm talking to myself), we are back and better than ever.  Brady and I have spent the last 5 weeks taking a CrossFit 101 class so we should be moving better than ever and also know what our points to work on are.  In between that, some bouts with colds, and travel, we just havn't had extra WODs.

Plan going forward
Workout format
- 2-3 WODs per week that we expect anyone reading this to do (to compete, compare, progress)
- At least 1 weighted early in he week and 1 non-weighted later on
- These "mandatory" WODs will be labeled somethign like CrossfitVirt Comp WOD 1 or weekly WOD 1
- Workout format may also change in that there will be things to do and skills to work on prior to the WOD (such as Overhead squat practice)
- You should warm up 5-7min... basic formula for me is 1) get a sweat going (row or jump rope): 2-3min, 2) DROM (dynamic range of motion, dynamic stretching): 1-2min, 3)Full body static stretches: 1min, 4) Work through WOD movements w/o weight or with super light, make sure you are confident in it before you WOD
- Other workouts will be posted as "optional" but will probably include WODs from Littleton

Working on weakneses
If there is one thing I learned in CrossFit 101 is that we all have weaknesses that keep us from being the athletes we want to be.  I am inflexible, to the point where my squat really isn't a squat.  I will be dedicating time to working on these things.  Just because you aren't 'lifting' doesn't mean you aren't training, even stretching can be your WOD.

I encourage everyone to consider following Mobility WOD.  It is a 365 day program, less than 10 min per day, that works on mobilizing your whole body and working on your tough areas.  Basically there is a daily video post by Kelly Starlett, a CrossFitter with a PHD in yo' body who has an awesome attitude, breaks things down, and keeps you motivated.  His 365 days just ended so I would suggest started at the "end" with Day 1 and working your way through. I will be doing the daily MWOD after my workouts and then on their own on non-workout days

_Skills:
Press
Push Press
Step Up
Ring Rows

WOD:
10-8-6-4-2*
Press/Push Press
Ring Rows
*20 Step Ups b/w each round


Thoughts:
Again, good learning.  I am convinced that in every fitness endeavor, unless you are just unbelievably good (as in top 1% in the world) you should always be trying to improve what you are doing.  In working out it is usually better form and in golf it is trying to swing straight, etc etc.  I also believe that you should always have 1 or 2 "swing thoughts", no more, no less in order to effectively be improving.  What I mean is, while doing whatever, you should focus on 1 or 2 key things and making sure they happen until those become unconsciously done, otherwise known as "muscle memory".  If you focus on nothing, you will never improve, if you focus on too much (story of my bowling career) you will do none of them.

All this is to say, try to think of what your "cues" are.  I leave each workout in this class and write down, on paper, the "cues" that I need for that exercise to ensure good form.  This is the true key for me in taking this class, I want badly to improve my technique so I have to be thinking about it.