April 21, 2016

Friday, 4.22.16

April 21, 2016/ Anthony Mucurio

"Gracie K"
3 Rounds:
10 Clean & Jerks (135/95)
50 Wall Balls (20/14)

PRIME

Strength
Box Step-up, 5x5
*Back Rack*
**Height of box should be just above knee height**

Rowing
10 Rounds: 30/30 Intervals

CrossFit Utica
1024 Champlin Ave.
Utica, NY 13502
315-765-6351

While we are transitioning into our new location our programming has been utilizing the least amount of equipment possible.
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While the past few days haven’t seen a barbell in our class structure, we are still able to work really hard on our fitness.
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No Barbell? No Problem.

@thatbeardedyogi throwing some weight around.

🤸🏻‍♂️ Flexibility 🤸🏻‍♀️
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You’re walking down a dirt path, then...BOOM! A wild attribute has appeared, its name is Flexibility. It is number 4️⃣ on CrossFit’s list of 🔟 General Physical Skills and it’s doing a back bend! —
The CrossFit-Pokédex defines Flexibility as the ability to maximize the range of motion at a given joint. All joints in our body move, however some move differently than others. A few examples are your hinge joints which are located in your fingers and toes and the ball and socket joints which are located in your hips and shoulders.
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These joints allow you to bend and move to run, pick up things or scroll through Instagram to read these words right now! —
Having great flexibility in these joints will increase the range of motion through your movements. The more advanced the movement, the more potential flexibility you’re going to need.
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There are a few other things to think about when we talk flexibility. Passive vs. Active flexibility as well as anthropometrics. We will catch up with those guys later... For now let’s keep this Poké ball rolling.
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#crossfit #snatch #overheadsquat #fitness #flexibility #mobility #strength

Be a thoroughbred
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#mindset #innercircle #explore #create #dominate #primehq

📷 Working with the negatives can make for better pictures 🎶
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🤔 Bad things are going to happen in life, how you respond can determine how much happiness we have in our lives.
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🙍🏽‍♂️ Often times in life we get down on ourselves when “bad things” happen. The reality is things will happen one way or another and our perception/reaction to these situations is the ultimate test.
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🙇🏽‍♂️ When you understand things are going to happen, you can be proactive and be prepared so the blow is not as devastating. You either win or learn. Failing, losing, etc… is an opportunity to learn and grow as a person if you approach it with the right mindset.
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🙋🏽‍♂️ The choice is yours, you can’t control the universe, but you can control how you react to it.
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#TGIF #fridayvibes #fitness #crossfit #mindset #perception

🏃‍♀️ Cardiovascular/Respiratory endurance 🏃🏽‍♂️
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CrossFit recognizes 10 general physical skills and claims that you are only as fit as your are competent at each of these skills.
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Number 1️⃣ on that list is cardiorespiratory endurance. Simply stated the ability of your heart and lungs to deliver oxygen throughout your body. The better conditioned your body is the more efficient it becomes at this process.
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This is the one of the more easily recognizable skills as many folks can tell whether or not they are in “shape.”
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We might compare a marathoner to a power lifter in this category. Marathoner being great and power lifter...not so much.
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The goal is to be a generalist who doesn’t specialize. We want to be prepared for everything and this is a good starting point.
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Stay tuned
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#cardio #endurance #power #speed #agility #crossfit #skills #attributes #fitness

New day. New me. Everyday you have opportunity to start over, clean slate.
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Use this momentus momentum to tackle something you have been putting off for far too long.
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#motivation #inspiration #challengeyourself #fitness #strength #courage #momentum

A little snapshot of the fun today at @therootfarm
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Looking forward to next community activity...hope you all have your dancing shoes ready 🕺🏽💃🏽

⚠️ATTENTION MIDDLE AND HIGH SCHOOL PARENTS AND STUDENTS⚠️
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🏋🏽 Trying to figure out what to do after school? Why not put your son/daughter in an activity to develop habits that will lead to a healthy and happy life?! 🥇
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📝 Our program is sure to help your son/daughter:
📈Improve self-confidence
💪 Feel empowered
❤️ Get/stay healthy
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📢 Here is what you will get:
1️⃣ Training 2-3x/week.
2️⃣ Attention. Each class is closely supervised by a certified coach
3️⃣ All the fitness. All sessions are 60-minutes which includes Mobility, Proper Movements Instruction, Athletic Development, Strength & Conditioning.
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🎟 Email us today at info@crossfitutica.com for more information and to get started!
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#fitnessforall #crossfitkids #strength #power #speed #agility #basketball #football #baseball #hockey #glax #soccer

🛫PREPARE FOR TAKE OFF🛫
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🙋🏻‍♂️ We’ve got the flight simulator happening today. A great opportunity to practice or fine tune your double under skills.
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👩🏽‍✈️Prepare yourself for a little turbulence as you and your rope will be will be partaking this journey together. Your rope is your friend, no matter how frustrated you might get.
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🏃🏽‍♂️This is a fun one to get after so pack your confidence bags and come on over 🎒
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This is an easy workout to say, “I suck at double unders, I’m going to skip today.” However, keep this in mind. If you never push yourself outside of what you are already capable of, you will never grow.
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#crossfit #jumprope #doubleunders #fitness #skills #conditioning #core #abs

Hard working. Dedicated. Valedictorian. ALL the buckets. ⛹🏼‍♀️
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@university_of_vermont is getting a gem with @sophie_wittenbeck and we are so proud of her!
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#d1 #basketball #strongwomen #fitness #conditioning #ballin

👧What’s your inner circle look like?🧒
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📖 Author and Entrepreneur Jim Rohn created this theory that states you are the average of the 5️⃣ people you spend the most time with. —
🙋🏽‍♀️ Whether we realize it or not we are affected by those closest to us. They affect our way of thinking, our self-esteem, and our decisions.
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👨‍💻In our digital age, these five people don’t necessarily have to be people you are in physical contact with. They can be anywhere in the world and the excuses to not have positive people in your life are becoming less and less.
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🙋🏾‍♂️Take a look at your ⭕️
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📈📉Are they helping you rise up or dragging you down?
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#community #grouphug #bringitin #breakdown #crossfit #innercircle #positivity

© 2017 CrossFit Utica