WEDNESDAY, FEBRUARY 1ST, 2012
Open Class 3:00pm / 4:30pm
Coach Justin
PerformanceQuestFitness@gmail.com
Tuesday, January 31, 2012
The Problem With Mirrors
TUESDAY, JANUARY 31ST, 2012
Open Class 3:00pm / 5:30pm / 6:30pm
Here's a question I receive from virtually all new athletes whom venture through the door of the gym.Why don't you guys have mirrors? Here's why...
THE PROBLEM WITH MIRRORS
The teacher boomed into my thoughts... "Feel the pose. Embrace it. Do with it what feels right to your body. Now Twiiiistt!"
I broke my trance-like stare for a moment and peeked around the room. We all had slightly differeing versions of Eagle: some toes were neatly tucked behind calves, other feet were bent slightly, only half-propped over knees...Coming back to my breath, I absorbed the power from the room moving in unison and fell into my Vinyasa. But my mind continued to buzz with the idea of what a yoga studio would be like with mirrors...It'd be weird staring at myself. I assume that in some way, I'd begin to analyze and critique each fold...in fact, I was already evaluating my self-believed ungracefulness...and just the thought of what I'd look like in a mirror was already allowing judgment to creep in rather than forcing me to live in the moment, look inward, trust, breath...embrace my body as it is.
Wringing my innards into twisted triangle...it occurred to me that there aren't mirrors at CrossFit either. Bringing into question, what is the function of mirrors in a gym anyways? One would say that they allow you to visually check form (which, for those of you who work with me at Performance Quest, understand why this is an absolute no-no!)...but from my own personal experiences, they also encourage judgment, enforce stereotypes and even sometimes build insecurities. One might say that it seems counter-intuitive to have a gym without mirrors...but I'd argue that without them, we learn how the motions feel, how our body moves...We might grunt. But we don't stare at ourselves. We don't inspect or criticize. Instead, we trust our coaches and buddies to help press us into the precise positions. We engage...we connect...We are forced to develop the ability to feel how to do the movement correclty. And we adjust it slightly for each person based on their own body capacity. By removing the mirrors we also become blind to body image...we remove personal profiling. Mirrors don't measure success. Mirrors don't lift the weight. Mirrors don't teach how to flip into wheel. Mirrors build boundaries; they push us into categories, when in-fact, size doens't influence ability and looks don't impact one's willingness to test limits.
Over the holidays, I'd hoped to share a pre-post comparison of my body since this adventure began, but as I started rummaging through the pictures and putting them side-by-side, I realized that the mirrored images of me in a sports bra and shorts don't do the transformation justice. They don't show the way my clothes fit or how powerful I feel. They don't depict the amount of energy I have or how restfully I sleep. Mirrors can't tell you how far I ran, or how much I can squat. Mirrors might point out the flaws in my crow, but they don't explain that a year ago, I couldn't do one at all. Sure I physically look different...but I think that my friends and family also see a bigger change, one that comes from the self-awareness shift that's happened. Simply stated: Mirrors just don't have any ability to reflect the way that I new see my own reflection.
As I jumped in the jeep after my practice, I glanced in the rear view mirror. There I was, just as I expected...crazy hair sprouting out of my headband, mascara in black blots under my eyes and running in streaks down my cheeks. The reflection held a million miles worth of things to judge...and Sarah version 1.0 might have. But in all honesty, these days, I think I look pretty sexy just as I am...sweaty as hell in mismatched workout gear...the version of me that I'm most proud of. Success is measured by benchmark accomplishments, rather than the 'look of me', it's something much more than surface deep. In fact, I've begun to see fitness as something much simpler. Forget looks. Forget weight. Eat well. Do work. Get strong. Build from within.
I've gotten faster. I can lift more than I weigh. I bend deeper and twist further. I trust myself. I've improved. I truly believe that I am awesome. No mirror tells my any of that.
Coach Justin
PerformanceQuestFitness@gmail.com
Sunday, January 29, 2012
This Bar Is Light / Rope Climbing Technique
MONDAY, JANUARY 30TH, 2012
Open Class 5:00pm / 6:00pm
Athena Class 6:00pm
Foothill Volleyball 7:00pm
THIS BAR IS LIGHT!
By Lisbeth Darsh - CrossFit Lisbeth
This bar is light.
That's what I tell meslef every single time, no matter what the lift is, no matter how many plates are on the bar.
This bar is light.
It can be a snatch, a thruster, a front squat, or a deadlift. There can be 85 lbs on it or 225 lbs. It can be a practice jerk with PVC pipe or it can be a 10lb PR on a 1RM back squat.
Still, this bar is light.
It might sound stupid. Okay, not "might" - it is stupid. But it works, for me. Because if I approach that bar with the idea that the weight is heavy, then it will feel heavy. And my chances of making that lift go way down if my mind is weighed down.
It's like when I see a CrossFitter - usually, a woman - shake her head "no" in the middle of a workout. Shake her head. It makes me crazy and I want to yell "Stop shaking your head!" from across the room. (Okay, maybe I've done that once or twice. Or 314 times, but who's counting?) I know the gal with the head shake is probably just trying to psych herself up, but usually she doesn't realize she just psyched herself out. If you think the weight is heavy, it will feel heavy. Heavy is hard to lift. But light? Light is a cakewalk. You can do light.
Jason Khalipa, shortly after winning the 2008 CrossFit Games, said this to me: "If you think you can't do another push-up, you can't." He was talking aobut the power of the mind. Put the right thoughts in your head and get out of your own way.
See? This bar is light.
Coach Justin
PerformanceQuestFitness@gmail.com
Friday, January 27, 2012
Coach Justin Wednesday, January 25, 2012
THURSDAY, JANUARY 26TH, 2012
Open Class 4:30pm / 5:30pm / 6:30pm
Athena Class 3:00pm
Coach Justin PerformanceQuestFitness@gmail.com
Tuesday, January 24, 2012
Is CrossFit Safe?
WEDNESDAY, JANUARY 25TH, 2012
Open Class 4:30pm
Athena Class 3:00pm
The take-home point of this article for me (though there are many) is something I continually strive to get my athletes to understand and have put to the test a couple of times. I have had intentions twice before of moving away from our beloved Redding but each time fell through. However, both times this happened, I did take time off. Leading up to these times I encouraged my athletes to understand that fitness and your own individual progress does not stop with me.
I could seriously write a novel when it comes to this topic that would undoubetdly contain a web of tangents but I'm simply going to post the article in hopes that you'll not only read it but understand the message behind it as well.
IS CROSSFIT SAFE?
Coach Justin
PerformanceQuestFitness@gmail.com
Monday, January 23, 2012
Devil In A Red Dress
TUESDAY, JANUARY 24TH, 2012
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
DEVIL IN A RED DRESS
Coach Justin
PerformanceQuestFitness@gmail.com
MONDAY, JANUARY 23RD, 2012
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
Coach Justin
PerformanceQuestFitness@gmail.com
Friday, January 20, 2012
FRIDAY, JANUARY 20TH, 2012
Open Class 4:30pm
Athena Class 3:00pm
Coach Justin
PerformanceQuestFitness@gmail.com
Thursday, January 19, 2012
THURSDAY, JANUARY 19TH, 2012
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
Coach Justin
PerformanceQuestFitness@gmail.com
Wednesday, January 18, 2012
Box Jump Day
WEDNESDAY, JANUARY 18th, 2012
Open Class 4:30pm
Athena Class 4:30pm
Performance Quest's box jump day is one of the most mentally mind-blowing days you've ever experienced. It's not all that bad until you're standing in front of your box damn near looking it eye to eye. Then the butterflies kick in, the doubt kicks in and you just stare at the stupid thing. Committing to the attempt is an accomplishment in and of itself.
Then, once you do finally commit, the athletic ability required to be explosive and jump as high as you possibly can while being flexible enough to tuck the legs as hard as possible and still have the stability and balance to stick the landing onto a tall box jump is incredible. And that's all if you don't miss the landing. Clip the foot on the box on the way up and experience what other athletic instincts kick in.
This is what makes conquering box jump day so rewarding.
Coach Justin
Tuesday, January 17, 2012
Reclaiming Our "Built-In" Movement
TUESDAY, JANUARY 17TH, 2012
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
At what point does it become ok for us to no longer sit or "hang out" how we are structurally designed to? To change our running style so that it mimics the warped underpinnings of the shoes we are marketed into purchasing? To pick something up off the ground by rounding out our back or by going to one knee?
The answer...NEVER!
However, around the ages of 9-11 this seems to happen in our culture. This is where we see children start to become less flexible, oftentimes begin to put on unwanted weight or mature prematurely, and become flat out L-A-Z-Y!
There are a number of reasons why this may happen. Off the top of my head I'm just going to throw out piss-poor nutrition and lack of movement (i.e. video games, etc.).
Your job is to reclaim these qualities in yourself and pass them on to others. Eat a diet full of wholesome foods such as lean, grass-fed, free-range meats and eggs, vegetables, fruits, nuts, seeds and healthy oils. Stretch for 10 minutes a day and massage your tissues. Get up and move every day. Nowadays, this typically comes in the form of working out and, sorry distance junkies, distance running/cycling alone does not cut it. This only enhances the problems I am referring to. STOP SITTING! Sitting is one of the worst things you can do to your body. The longer you sit the more likely you are to develop back, hip, knee and neck issues.
Show us again how it's done Baby Sophie...
Coach Justin PerformanceQuestFitness@gmail.com
Monday, January 16, 2012
Highlights From The 2011 CrossFit Games
MONDAY, JANUARY 16TH, 2012
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
Coach Justin
PerformanceQuestFitness@gmail.com
Friday, January 13, 2012
What's Your Excuse?
FRIDAY, JANUARY 13TH, 2011
Open Class - 3:00pm / 4:30pm / 5:30pm / 6:30pm
Athena Class - Off
You need to watch this through to the end. Listen closely to the words Kyle speaks. If this doesn't put a little lump in your throat you need to go get yourself checked.
And this video is (then) 14-year old Kallista Pappas competing against the best women in CrossFit at the CrossFit Games. At the beginning of the video pay attention to the girl in the background in the blue shirt and black shorts. Notice who the judge is? This is the girl and the very workout of the poster at our gym that says, "You Just Got Schooled By A 14 Year Old Girl".
Coach Justin
PerformanceQuestFitness@gmail.com
Wednesday, January 11, 2012
Tips For Improved Wrist Mobility
THURSDAY, JANUARY 12TH, 2011
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
A couple days ago we performed cleans in heavy triples and I heard more in that 20 mins about wrist pain then I have in quite some time. So here's an article to help you take care of that.
Coach Justin
PerformanceQuestFitness@gmail.com
Tuesday, January 10, 2012
Coach JustinTUESDAY, JANUARY 10TH, 2011
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
Coach Justin
PerformanceQuestFitness@gmail.com
Sunday, January 8, 2012
The BEST Motivation
MONDAY, JANUARY 9TH, 2011
Open Class 5:30pm / 6:30pm
Athena Class 3:00pm
This is a very powerful message...Listen...
Coach Justin
PerformanceQuestFitness@gmail.com
Thursday, January 5, 2012
T.Y.P.O
FRIDAY, JANUARY 6TH, 2012
Open Class 4:30pm / 5:30pm / 6:30pm
Athena Class 3:00pm
NOTE: Tonight I will be covering the CrossFit Redding classes at 4:30pm, 5:30pm and 6:30pm. Please feel free to drop on by during any of those times for your workout today.
Thanks to all of those who came and listened and asked questions at the Whole 30 Challenge nutrition talk last night. And great job to those of you who took on T.Y.P.O. That is a challenge in and of itself.
Breaks down like this...
For time of:
400m run
5 rounds of Cindy (1 round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats)
400m run
Fran (21-15-9 of thrusters @ 95#/65# and pull-ups)
400m run
5 rounds of Cindy
400m run
Grace (30 clean and jerks @ 95#/65#)
400m run
5 rounds of Cindy
400m run
50 burpees
T.Y.P.O. finishers included Emily, Lucy, Conner, Tommy, Sara, Chris, Alexis, Anna, Aaron
Coach Justin
PerformanceQuestFitness@gmail.com
Nutrition Information Tonight At 6:30pm
THURSDAY, JANUARY 5TH, 2012
Open Class 5:00pm
Athena Class 5:00pm
Tonight will be my second and final nutrition lecture held at CrossFit Redding, which will kick off a gym-wide nutrition challenge called the Whole 30 Challenge. Whether you think you want to take on this challenge or not I encourage you to come and learn as much as you can about nutrition. The talk starts at 6:30pm, shortly after our 5:00pm workout. Make sure you check out CrossFit Redding's blog for some useful handouts that can be found on the left-hand side of the blog under nutrition. Click on "Whole 30 Quick Start Guide" to download them. Also, they should be posting sample meal plans soon to go along with the food guide you will find there in the Quick Start Guide.
Furthermore, please read the CrossFit Redding blog posts for the last two days (Jan. 3rd, 2012 and Jan. 4th, 2012).
Hope to see you all tomorrow at 5:00pm AND 6:30pm.
Coach Justin
PerformanceQuestFitness@gmail.com
Wednesday, January 4, 2012
Redding Star Power
WEDNESDAY, JANUARY 4TH, 2012
Open Class 4:30pm
Oly Class 5:30pm
Athena Class 5:30pm with an option of 4:30pm
NOTE: Bring $10 for oly class
LOTS of athletic star power in these pictures. 3 Division-1 softball scholarship athletes, 1 "soon-to-be" softball scholarship Division-1 athlete, 1 college baseball catcher, 1 professional baseball pitcher, 1 former high school football center turned college rugby player, 1 former high school basketball player, and several up-and-coming high school star athletes. Not too bad for little ol' Redding...and this is just one of the classes! 
Coach Justin
Tuesday, January 3, 2012
The Caveman Diet: Is It A Healthy Option?
TUESDAY, JANUARY 3RD, 2012
Open Class 5:30pm / 6:30pm
Athena Class 4:00pm
THE CAVEMAN DIET: IS IT A HEALTHY OPTION?
...Thanks Alexis
Coach JustinPerformanceQuestFitness@gmail.com
Monday, January 2, 2012
MONDAY, JANUARY 2ND, 2012
Open Class 5:30pm / 6:30pm
Athena Class 5:30pm / 6:30pm
Coach Justin
PerformanceQuestFitness@gmail.com
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