I Got Some Damn Pull Ups!

((This after school program can be modified and adjusted to fit each member's individual needs)
 

And we're back with more Pull Up Programming.

This is for those of you who are in the, "in between," stage...

I'm talking to you if: You can feel a kip in your near future but just can't see it yet.

This program can also be modified for those of you that have 10-20 pull-ups of any kind.

Let me say this, and I mean it:

Kips are great... but don't ever stop loving on the dead hang pull up, they will always out rank the kip in my book.

Before going through this program, use the mobility tools that we use in class for our upper body. 

Do not, I repeat, do not do this with out being warm and mobilized.

Repeat this twice if you have time, if not once works, too.

Thumbs around the bar (these videos rock):

The Hook Grip for Dummies

More Hook Grip Goodness

5 sets of five low ring rows.

Take about 1/2 of your max dead hang pull-ups and base the rest of the sets on that number.

x2 resting 45 seconds between sets

Grip of choice chest to the bar pull-ups (mix grip, pronated grip, supinated grip).

3-5 Ring or box dips(Use band if needed)

3 sets of 5 Dumbbell Strict presses

Negatives:

Jump up until your chin is over the PUB in each grip.

 Lower yourself down counting down from five. Do that twice in each grip.

Slow and controlled with a tight body position. 

Lock your body up, knees, ankles and hips in the hollow.  

Your thumbs should be around the bar in all your pull ups. 

If you're putting some kips together it's time to spend some time with me so we can make a plan for the advancement of your kip. 

Send me a text, or call and set up a one on one before, or after class. 

Or if you want to make it more personal go onto our web-site and buy a one-on-one training session with me and we can work on your program. 

To Your Success!

Jen 



PS... Check out other Pull Up Program Info here.

Pull Up Program Part 2

Shout Outs!

It's been a great week at Legitimus, with members doing all kinds of awesome things; here's just a few off the top of our heads:

The Fire Breathers!!

Congratulations to Amanda, Jillian, Corey, Ben, Larissa, Wendy, John, Jackie, Kat, Lisa and Drew for finishing a 6 mile obstacle course at last week's Beast Of The East.

It was a COLD morning, and these guys took that course by storm... jumping walls, carrying sand, and pulling sleds... nice work everyone!!

Also killin' it last week at Beast Of The East was Andrew, who took time away from his studies at Quinnipiac University to represent CFL!

Andrew handled the competition like a pro; he was calm, grounded, and focused... but still had fun!

He listened carefully to all Jen's cues and was able to really apply everything he worked on this summer.

 
Congrats on another successful competition Andrew!

Next up is Kevin... who has been helping clean the Gym almost every day, and is an all around awesome and attentive Coach to work with.

If you haven't had the opportunity to attend one of Kevin's classes yet, you are missing out!

Nice job Kevin, we are lucky to have you around!

Last but not least... we've got to thank Mother Marn for giving up her weekends to paint the gym and make it look amazing for the upcoming Mom's Comp.

Thanks again for all your hard work!

What A Weekend!

Legitimus athletes were busy this weekend!!!

We had tons of members compete at The Battle For The Bell, at CrossFit Strongtown, and everyone killed it!!

Everyone used great form, supported their teammates and best of all... had fun!

Our very own team, "LEGIT GTL," won First Place in the RX Division and brought home the bell!

Congratulations Izzo, Nick, Sierra, and Courtney!!!

Legitimus also placed in the Scaled Division!

Congratulations Scott, Amanda, Erin and Nick on their 2nd place victory and a job well done!

Other fantastic competitors that deserve a shout out: Kristin, Wendy, Dave F., Dave M, Suzanna, Coach Brian, Charlie, Kim, Jillian, Coach Kevin, Drew and Kat!

Kat even went on to complete a HALF MARATHON less than 24 hours later!

Last but not least... we can't forget to give a shout out to the 5:30 am crew: Val, Mo, Dana, Colleen, and Lisa... who completed the Highland Lake 10k!!

Congratulations everyone, now take a rest day!!

Five Ways To Achieve Your Goals

Whether you want to make big changes in life, or you’re already living your dream, you likely have a few things that you’d like to accomplish, i.e. Paleo Challenge!!!! And we’re here to help!

Having goals is inherent to being human, however it can sometimes be a mystery as to why some people achieve them and others don’t. It can be especially disheartening to watch the people around you find success, while you struggle with the motivation to achieve your version of happiness.

That’s why we’ve put together the following steps to help you take hold of your future and turn your dreams into reality. You are strong and everyday you make yourself stronger! CrossFit isn’t for the weak-minded!

Here’s 5 ways to get your goals:

1. Make a Decision. While many of us have an idea of what we want, it doesn’t often translate into action and results. Taking a moment to pause and decide which goals to prioritize is a crucial first step in accomplishing them. Just be careful to avoid focusing on fears or limiting beliefs, and instead visualize your aspirations as already fulfilled!

2. Plan it. Like a traveler without a map, you won’t get far if you don’t know how to get there. Create your plan by writing the main goal at the top of a blank page. Below that, write several big steps required to fulfill that goal. Are you attending your CrossFit classes? Eating a healthy paleo diet? Connecting with others? You can separate these steps into projects and tasks, create due dates for each task, and keep yourself motivated by having your list with you at all times. You can also enjoy the gratification of crossing tasks off the list as you complete them.

Eat Healthy Meals Build a Custom Meal Plan Here Based on Your Needs and Goals. http://crosscuisines.org

Sponsored Links

3. Ask for help. Independence can be a virtue, but not when it slows you down and prevents you from realizing your vision. Don’t be shy about asking for help from your CrossFit coach, CrossFit fellows, family, friends, or even acquaintances that are in a position to be of service. You’d be surprised how generous and supportive people can be!

4. Follow through. Determination is crucial for achieving the results you long for. No matter how big the obstacles that stand in your way, stay focused on your ultimate goal and commit to taking action every day to achieve it. Step by step, you will succeed - we promise.

5. Your health. Regardless of what your goals might be, good health creates the positive energy necessary to materialize them. If your body and mind are clear, all other pursuits become easier. Make sure to eat nutrient-rich whole foods, drink plenty of water, stay active, and do not forget to take out some time for relaxation.

What goals are you committed to accomplishing?

This post is sponsored by Cross Cuisines, to learn more go here.

Pull Up Program

Hey CFL peeps. Here is a little pull-up program that I came up with.

It's not perfect and is written as a one size fits all.

I'm open to customizing it based on skill levels, or injuries if need be.

Gymnastics play a strong roll in Crossfit.

Most of our workouts have a gymnastic movement in them.

That means that there is a body weight movement in the workout.

You may not realize it, but a push up is a gymnastic movement.

When we take a movement from the floor onto the PUB, or to the rings, or freestanding,  gravity becomes even more of an issue by pulling us down.

Learning and gaining the ability to control your body weight through a range of motion (ROM) can be a very empowering achievement.

In our quest to get pull-ups (either kipping or deadhangs) there is a process, a progression.

I care very much how you get there.

It's cheesy I know, but building a strong foundation of strength and body awareness within the movement, will add to your ability to do the movement well and for a long time.

I will also be writing up an Intermediate Skill Development Program for those of you that are a bit farther down the road with your pull-ups! Check out the program at the link below, and come to me with questions!!!
Legitimus Pull Up Program -Jen

Serendipity

Serendipity:  the faculty or phenomenon of finding valuable or agreeable things not sought for (Merriam-Webster Dictionary). 

At the advice (insistence) of a friend, I decided to give Crossfit a try. My google search revealed that Crossfit Legitimus was the box closest to me. I signed up for an introductory class.  I had no idea what I was getting myself into.   

I went to that first class feeling like a fool.  

I mean, have you seen those pictures of Crossfit athletes on-line?!?  I have never considered myself an athlete and have always been considered somewhat clutzy.  Talk about intimidating. 

After that first class, I still didn’t know what I was getting myself into, but I knew that I loved it!  

I signed up for a 10 punch card.  I still loved it!  

I signed up for an automatically renewing 6 months, which is almost over.  I will renew when the time comes. 

Now that I know what I have gotten myself into (some would say I have joined a cult), I am still in love.  

Every day, I try to figure out if I can get into a WOD.  I can’t get there every day.  Some days are like that.  But, when I can make it, my day is better.  My energy is better.  My mood is better.  My patience is greater.  I am closer to being the person that I want to be.  

Partly it’s the work (endorphins are GOOD) and partly it’s the people.  This is truly a welcoming community.  

Every WOD is doable (even when my lying brain says that there is no *&^%$ way I’ll be able to do that) because the coaches know how to modify movements for each member and when to push us to do more.   

The other members are awesome, always ready with a word of encouragement and support.  

I am stronger, faster, leaner, more coordinated and HAPPIER than I was 6 months ago.   

And that is because I had the fortunate good luck to find Crossfit Legitimus when I didn’t even know that it was what I was looking for.

By: Kirsten Kerrigan Bradley

How Bioflavonoids Aid in Weight Loss

America's obesity crisis is correlated to the abundance of junk food, saturated fats and the surplus of calories within its diet. Directing yourself toward a diet rich in vegetables, fruits and additional plant foods can provide your body with the essential minerals, vitamins and nutrients it needs to guard you from diseases and obesity. Using foods that contain powerful antioxidants, such as bioflavonoids will enhance your immune and digestive system and, in return, activate your weight loss. It is important to discuss any dietary measures with your medical or health professional.

Citrus Fruits
Citrus fruits, including oranges, grapefruits, lemons and limes, contain a bioflavonoid called taxifolin. Taxifolin helps absorb vitamin C, and vitamin C boosts your immunity while you are trying to lose weight. Citrus fruits are not just for eating. You may also make fresh juices or add fruit to your water. Leave the fruit in your water for a few hours, and the water's flavor will refresh you.


Berries
Blackberries, blueberries, strawberries, cherries, grapes or goji berries should be added into your meals. They contain a bioflavonoid named ellagic acid, which helps shield your body from cancerous cells. They also have proanthocyanidins, which aid in fat and cholesterol oxidation. They are low in calories and beneficial toward your weight loss.

Vegetables and Fruit
Eating onions, tomatoes and apples at mealtime act as your assistants for your weight loss. They contain a bioflavonoid called quercetin. Quercetin helps protect you from any free radical damage and enhances insulin secretion during weight loss, especially for diabetics. These foods are also a healthy source of fiber. Fiber fills you up, using a great many fewer calories. It keeps you healthy and assists you in your weight loss success.

Green Tea
Green tea contains bioflavonoids called catechins and epigallocatechin gallates (EGCG). These bioflavonoids aid your circulatory system and increase the number of calories you burn throughout the day. EGCG and the caffeine in green tea boost your metabolism to help in your weight loss.

Red Wine and Dark Chocolate
Red wine and dark chocolate hold the quercetin and catechin bioflavonoids. These bioflavonoids slow down the aging process and may help prevent cancer. In addition, to any weight loss victory, it is important not to deprive yourself. You should enjoy the process and the progress. A glass of red wine or a piece of dark chocolate can be healthy treats.


**This post is sponsored by Cross Cuisines... learn more here.