Failing to plan is planning to fail... 12/30/2011
 When it comes to drastic lifestyle changes the clutch move for success is drastic action. Use these recommendations to ensure your planning for success and then take whatever drastic actions required to stick to the plan! If you are curious about the recommendations from the resources below read The Paleo Solution by Robb Wolf. We have copies here at the gym to lend out if you're inclined. Or just follow the guide and matrix to reap all the benefits and don’t bother with the details. That’s up to you. 
You vs Your Partner - Funday Friday Team WOD 2 rounds of: Partner A - row 500m Partner B - max squats rest 1 min Partner A - max sit-ups Partner B - run 400m rest 1 min Partner A - row 250m Partner B - max sit-ups rest 1 min Partner A - max pull-ups Partner B - run 200m rest 1 min In round two, partner A becomes partner B. Score is total reps of squats, sit-ups, push-ups, pull-ups. Add Comment Optimizing the olympic lifts... 12/29/2011
 By mastering the skill of moving your body efficiently and quickly with heavier and heavier weight, any other physical skill you wish to achieve becomes easier and easier to accomplish. As additional benefits, consider the increased energy conservation through a WOD and increased potential in 1RMs! Remember as well that this is a discussion on only one part of the snatch or clean. What do your catch positions look like? Are they as smooth as they could be? How are you interacting with the bar to get there? And what are you doing to prepare your body for this reception?
WOD "Lamp" - Forward Harness Sled Drag x 50 feet 1 length on the minute x 20 minutes(depending on the surface and the sled you’ll have to adjust the weight. Your average pull should take more than 10 seconds but less than 25. Perform 3 warm up pulls and then adjust the weight accordingly.) Post weight used. then Practice for 10 mins: tuck planche Homemade Parallettes 12/28/2011
 Travis - Straddle press to handstand Looking for a better way to train your gymnastics skill and strength at home? Here's your answer! Parallettes are a small and portable version of parallel bars you can use to train isometric strength holds such as the L sit and planche and eventually dynamic movements such as press to handstand and handstand push-ups. Best of all they are very cheap and easy to construct! Download the free CrossFit Journal article below for detailed instructions. Let us know if you need help or advice. Good luck! WOD 7 rounds for time of: 3 Power Cleans 205 lbs 4 Ring Handstand Push-ups Post total time.
No wrong way 12/27/2011
If you're going "all-in" for this year's Paleo Challenge be sure to get signed up BEFORE Jan 2nd. Next steps... start clearing out the pantry and fridge! A great post by Michael Stanwyck of Crossfit LA that sums up our thoughts on training CF: "I look around and I see all the ways that people here train. Some are here twice a week, some are here twice a day. Some beat their head against a wall, some take results as they come. Some love it, some hate it. Some do a little of both. Some fall off the wagon, come back and start all over again. Some go light, some go heavy. Some train to win at something, some train just to have fun. Some eat like cavemen, some eat like like rabbits All of them care a heck of a lot, and all of them get results. I look around here and I see something incredible -- There is no wrong way to do it. If you're doing it, you're doing it right."  Today's WOD For time: Run 800 meters Rest 3 minutes Run 800 meters Rest 4 minutes Run 800 meters Rest 5 minutes Run 800 meters *Post time per round False Grip 12/26/2011
WOD Three rounds for time of: 7 Muscle-ups 35 pound KB thruster, 21 reps Post total time. Turf toe 12/22/2011
Your bad running/walking mechanics can lead to nasty issues in the foot and lower leg. Below Kelley addresses a common problem known as "turf toe." Do you lack mobility in your foot/leg/hip area? Many of us do! Solve these issues before they solve you! WOD 12 rounds of: 2 Dynamic Deadlifts per round. 50% of 1 Rep Max w/ 30 seconds rest between rounds. then Zercher Carry 300ft Go heavy. Use as many drops as needed. Why a stand up desk may save your life. 12/21/2011
 If you’re reading this, chances are you’re sitting down, which means you’re probably digging yourself an early grave. At least, that’s the gist of a few articles that have made the rounds recently. A particularly popular article in Men’s Health cited a study in the journal Medicine & Science in Sports & Exercise that will make any desk jockey wince. Examining the lifestyles of more than 17,000 men and women over 13 years, the report found those who sit for most of the day were 54% more likely to die of heart attacks. Today's WOD Complete 2012 Paleo Challenge Baseline WOD OR A. PR (personal record) Board Challenge- Pick one movement and set or improve your baseline time/reps/height B. 4 Rounds for reps or distance of: 00:30 Max Effort Burpees, Rest 00:30 00:30 Max Effort Jump Rope Double-Unders, Rest 00:30 00:30 Max Effort 260# Sled Push, Rest 00:30 "What stands in the way, becomes the way." -Anonymous "There are lots of “systems” of fancy-schmancy stretching. It turns out, you really just need to cue your nervous system a little and hang out at end range for a bit. The part about hanging out at the end of your range is the important part. You’ve GOT to do some serious static holding at some point if you want to make muscle tissues longer. Check this out. In working with Children with flexion contractures, they will actually temporarily cast the limb into a stretched position for a couple of days. That’s right. It’s legit. Think of your body this way: Your body is one constantly adapting system. It has the capacity for change at any age or situation. Your machine is infinitely sensitive to change and will always just reflect whatever you throw at it. Take home: You can always improve. Always. Test: Box sit, Good Morning, and Deadlift set up Mwod: PNF your posterior extensors for 2-3 minutes a side, or until you stop making changes. Re-Test: Dead lift, squat Bonus: Touch base with the Psoas Bias Extensor Stretch 2min each side. Remember: With new range comes new responsibility." Kelly Starett Today's WOD 2012 Paleo Challenge Benchmark WOD "A lil' bit of Kelly" 3 Rounds for time of: 400 M Run 30 Box Jumps, 20" 30 Wallball Shots, 20# OR, if you are doing the Paleo challenge and have already gotten your benchmark then: "Lynne" 5 Rounds for reps of: Body weight Bench Press Pull-ups *this is a max effort workout, complete as many reps as possible on bench press and immediately begin pull-ups. Go to failure on pull-ups then, hang an additional 10 seconds on the bar before release. "Without rest, a man cannot work; without work, the rest does not give you any benefit." - Abkhasian Proverb The Power of Conscious Breathing 12/19/2011
 We're getting great feedback from you all on this year's Paleo Challenge! Lots of you crazy kids signing-up, even friends and family giving 30 days of healthy living a try! Remember to get your Paleo on you must be registered and pay entry fee before Jan 2nd. Make today a great day. Breathing is the most basic human activity, but Hayley Parlen says doing it “properly” can help you in the CrossFit box. "The other day I set out to break a PR for pull-ups. Shortly after I jumped on the bar, I noticed a tiny battle going on in my mind. When I got to about six, I heard this voice pop up: “You aren’t going to make it.” And so began the fight. Right after I heard that voice, another chimed in, “Come on! You can do it! Keep going!” The two voices went on for a few seconds until suddenly, without my having to do anything, everything felt really quiet inside of my mind, and all my attention and focus went straight to my breath."
Today's WOD "A lil' bit of Kelly" 3 Rounds for time of: 400 Meter Run 30 Box Jumps, 20" 30 Wall Balls, 20/14# This. Will. Change. Your. Life. 12/17/2011
 A phenomenal must read article on going "all in" for the 30 day Paleo challenge. We especially liked the "tough love" paragraph; no hype. "It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. I know this because I did it, and it changed my life, and it changed the way I eat on a very permanent basis." Read on... Today's Workout 3 Rounds for Time of: 20 Pull-Ups 30 Kettlebell Swings, 53lbs 40 Jump Rope Double-Unders "If we would have anything of benefit, we must earn it, and earning it become shrewd, inventive, ingenious, active, enterprising." - Henry Ward Beecher | AuthorsJon and Travis Hopkins ArchivesMay 2012 CategoriesAll | ||||||||||
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