Piggybacking off of the two previous posts and using CrossFit London’s post as inspiration, Part 3 of our CrossFit New Year’s Resolutions takes a look at a few more resolutions some of us may consider incorporating as our own in 2010:

1. Moving Unusually Shaped Objects-Very rarely are we ever faced with a perfectly balanced barbell or a kettlebell with a perfect handle for gripping in real life situations outside of the gym.  That being the case we should all be sure to incorporate more unusually shaped objects into our workouts.  Whether it’s large tires, sand bags, or other objects we’ll work on incorporating more of these into our workouts.  As the gym continues to come together, we’ll be sure to keep our eyes and ears open for large tires or other objects that would spice up our workouts, so please keep the trainers informed on any leads you might have!
2. Unilateral Exercises-Unilateral exercises are those exercises where the load being moved is on one side of the body.  These exercises not only work our strength and met-con, but are also great for challenging our mid-line stabilization and balance.  Due to her collarbone injury, she can be seen performing unilateral exercises at almost every WOD.  Whether 1 arm press, KB clean & jerk, KB snatch, Turkish Get-ups, or the like she has been exposed to a number of unilateral movements.  These movements can benefit all of us so we’ll be sure to incorporate them into our programming in 2010 as well.
3. Getting Enough Sleep-After posting Part 1 of the series, Scott commented on his personal New Year’s resolution to get more quality sleep in 2010.  This goes for all of us who strive to perfect our performance trifecta of nutrition, training, and sleep/rest.  Lack of sleep can contribute to adrenal fatigue, an increased level of cortisol, and can result in the decline of health and performance.  Ruth posted on ways to improve sleep quality for everyone, especially those of us with busy schedules.  The goal is to shoot for 8-9 hours of uninterrupted sleep, in a dark and quiet room.  It’s not too late to ask for blackout curtains for Christmas or a fan to create some white noise to drown out the ambient sounds from the street or noisy neighbors.  Your mind and body will appreciate the extra effort you put into the quality of your rest.

WOD 12.23.09

Deadlift 5×5 (add 10-15# to last week’s effort)

“Lizzy”

21-15-9

• Hang Power Cleans
• Pushups