Welcome to The Pound Magazine
I want to welcome you to The Pound Magazine a publication of The Pound, CrossFit Plano and CrossFit Dallas. Our goal with this “magazine” is to help you in setting and surpassing extraordinary goals in relation to fitness, nutrition, and growing a healthy mindset. My hope is you will find the content to be a wealth of information to achieving ongoing success in your life. I promise to provide you relevant information that can change your life. I hope you enjoy. I welcome your comments.
To your success,
It Was The Usual Kettlebell Class
It all started with the typical jabs being thrown at me from all directions by everyone who was disturbed by the monstrosity of a Kettlebell workout I had laid before them. “10 rounds!” kept being repeated in disbelief! It’s as if the regulars did not know any better! We have always gone out of our way to “take care” of everyone at each and every Kettlebell class.
But this session was special, and not because of the difficulty or the number of rounds or anything of nature. What made it special was the fact that we introduced Z Health Performance’s 4 Elements of Efficiency to everyone for the first time. This marks a turning point in the way we conduct our classes.
An Experiment:
The Four Elements of Efficiency
The Four Elements of Efficiency:
Perfect Form
This refers to the quality and preciseness of the primary element of the movement. In the case of a Kettlebell swing, the primary element is hip extension. Because the hip joint and the knee joint are connected directly via the femur, they must move at the same time or in “Bone Rhythm”.
Dynamic Postural Alignment
Once perfect form is established, then dynamic postural alignment can be developed. Dynamic postural alignment refers to the posture or positioning and mobility of all the joints in the body in reference to the prime mover. An example would be letting your neck create a sharp angle during the kettlebell swing. This compression in the cervical spine will actually make you weaker as a result of the “Arthrokinetic Reflex”. The spine must remain long and open throughout movement. Read the story »
The Pound Forums
In the space provided in the comment section below let us know what slogan you think would be best on a CrossFit shirt. In our next ezine issue we will then give everyone a chance to...
Click on this link to participate in a forum around topics of interest. Yes, the statue is old but we can learn a lot from history. It was Plato who said, “The first and best victory...
Workout and Fitness
This past Monday, September 22, 2008 was the day of the Equinox in which the day and night was balanced and it also marks the first day of Fall! Join me in an open invitation and...
Share your opinion. Tell us what slogan you think is best. View Poll Read More →
Here are the top 10 tips for developing functional flexibility: Do not stretch ligaments! Hit your intended target every time you stretch. Don’t stretch your lumbar spine when your...
Those of you who have had the “pleasure” of participating in a group class that I have coached know that it irks me when one of our CrossFitters stops in the middle of a short...
Anyone can “do CrossFit” on their own. Burpees, clean and jerks, and kettlebell swings are not merely the domain of the advanced athletic training centers such as CrossFit...
Here are 5 tips to help you stay motivated with your workouts: 1. Make time to play and have fun every 13th week. Anyone who trains CrossFit consistently should take a week off from...
Nutrition and Health
The Four Elements of Efficiency: Perfect Form This refers to the quality and preciseness of the primary element of the movement. In the case of a Kettlebell swing, the primary element...
Congratulations to Gaby Martinez. She competed in a 13 week “Biggest Loser” contest at her work. The object was to see who could drop the largest percentage of body fat....
Here are the top 10 tips for developing functional flexibility: Do not stretch ligaments! Hit your intended target every time you stretch. Don’t stretch your lumbar spine when your...
Those of you who have had the “pleasure” of participating in a group class that I have coached know that it irks me when one of our CrossFitters stops in the middle of a short...
It is inevitable that anyone who trains hard regularly will eventually experience an injury. It is easy for someone who is typically very active to get depressed or down when they are...
Have you ever been around someone who acts like an “addict,” needing a fix whenever they go without food too long? Or they might see, smell and think about sweets like chocolate...
The “perfect” warm up and warm down should include the following components in the following order: 1. Dynamic Joint Mobility and other neural warm up drills to get the...
Take Charge - Success Stories
We started this challenge on September 22nd and as of Wednesday, October 15th we have 76 days to go! How are you doing with the challenge? Are you keeping up? Let us know by commenting...
On September 21, 2008 Shayne, Kathy and Chris completed their Z Health R Phase Certification. This is an excellent compliment to their CrossFit certifications. The “R” in R Phase...
From Timothy Forkner: “Chris has helped me integrate Z Health In number different ways. A minor knee problem set me back for about 5 weeks. In that time I was very limited...
Thank you, Gene for your kind and generous words. We are appreciative of you, as well as your service to our Country. Gene, in addition to being a member of The Pound, is currently...
Featured Video
