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,
The Problem With Shortcuts
The problem with shortcuts are that they don’t exist. Success in sport and life revolves around and is decided in great part by your mastery of the most fundamental basics.
I had the opportunity to work with Chad Vaughn and his Coach Richard Fleming, also of CrossFit Plano, at Chad’s last training session before he left for the 2008 Beijing Olympics. Chad competes in the sport of Olympic Weightlifting in the 77kg weight class. Chad weighs about 170 pounds, and yet his Snatch is around 147kg (323 pounds), and his Clean and Jerk is routinely around 180kg (396 pounds).
At his final training session, Chad successfully completed a routine lift and proceeded to add 2 kg to the bar. “Sensing” that the weight was heavier, he did what most people do and “tried harder”. Unfortunately, in his “trying harder”, he got away from the basics enough to miss the lift because he had not developed enough vertical momentum on the barbell. He had made the very same mistake that lifters new to sports make all the time by not going to full extension on the jump. Read the story »
Top 10 Tips for Developing Functional Flexibility
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 intended target is the hamstrings!
- Develop your Dynamic Joint Mobility (control of a joint through its entire range of motion), Dynamic stretching (active stretching that occurs during movement. For example, leg swings and overhead squats), and Static stretching (statically held position designed to improve flexibility in static positions).
- Perform Dynamic Joint Mobility first, Dynamic Stretching second, and Static stretching last (should be done last to avoid injury during workout due to destabilization of the joints).
- Try to bridge the gap between your active and passive flexibility. This reduces chance of injury.
- Develop functional flexibility by improving your strength in full range of motion functional movements, such as those used in CrossFit. Functional flexibility differs from “Contortionist Flexibility” because it demands strength throughout the entire range of motion.
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
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...
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If you missed the regular televised interview of Troy Dodson. You can catch it here. NBC 5 brings the Murph Story to our own local Dallas-Fort Worth metroplex. Great interview Troy! Read More →
Nutrition and Health
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...
Along with exercise and proper nutrition, sleep is essential to your training program. Follow these rules to stay healthy and energized and to encourage muscle growth: Rule 1: Sleep...
1. Eat FAT to lose FAT The more fat you intake, the more efficiently your body uses fat for fuel. If you are a carb loader, then you will get more efficient at using carbs for fuel....
Take Charge - Success Stories
Fight Gone Bad III when: September 27, 2008 | Starts at 9:00 a.m. Where: CrossFit Plano - Plano Category: Workouts Event description: It’s TIME!! That’s...
Join me in congratulating the following people who have achieved great accomplishments in fitness certifications: Chris Leach CrossFit Kettlebell Certified Level 1 CrossFit Barbell...
Want a great way to achieve your goal? Share your goal with others and it will hold you accountable for achieving it. Here’s what we’d like to see: Share your fitness goal. How...
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...
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...
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