So Special

Cara in a great squat, spine in perfect position.

The squat is one of the three most basic and most important foundational movements we teach, can you name the other two (certified trainer do not answer...there are a lot of you)? If you master these three the rest will be much easier to learn.

Just a reminder to everyone that Hollis and I plus a handful of your fellow athletes will be traveling to LA this weekend for the CrossFit games. We have never both left the gym for this long. Gilly and Kristy will be in charge from Thursday at 12 to Sunday. Take care of the gym while we are away.

We are Closed Monday. Please help inform your classmates.

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Workout:

Three Rounds for time of:

50 double unders
20 Hang Power snatch 95lbs
10 Dead Lift 275/185

Prototypes

Dave Leys and Mikko Salo.

Seven years ago the first photo ever posted on CrossFit.com is Dave Leys doing a Turkish get-up with a barbell. Since then, people from around the world have watched as CrossFit has grown from a small garage gym to an international movement.  For those of us who scour the archives of the CrossFit website and the CrossFit journal we recognize Dave Leys as one of the original CrossFit Firebreathers. 

One year ago the CrossFit Community met Mikko Salo when he won the 2009 CrossFit Games.  Since then through the internet we have seen videos of his training and  of his home town.  His performance at the Games and his videos make Mikko instantly recognizable as a true CrossFit Firebreather.

Thanks for getting it started Dave and good luck Mikko!

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Workout: Rest Day

*bonus

as many rounds as possible in 20 minutes of

5 dead hang pull ups

15 box jumps

CrossFit Games 2010

Heber Cannon out from behind the camera

This coming weekend just over 100 individual athletes, roughly 50 teams, and 15 masters competitors will be tested. It is the culmination of the 2010 CrossFit Games season. A handful of our community will be headed to southern California to root for our favorites and watch it all unfold. Those of you who will be staying home will be able to watch it live streamed for free.

To learn more please read

Breif HIstory of the games

Please note we will be closed monday

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Workout:

Push press 1x every :15 for 10 min

rest 5:00

Run 1x 100 meters every :30 for 10 minutes

Reach

Brent reaching high

It is really helpful and healthy to set goals. Knowing where you want to go and how to get there are important to being successful. How do you know if a goal is realistic or attainable? How do you know if your desires are outside your reach?

Workout:

Focus Day Week Two

Front Squat 1:00

rest

Kettle Bell  Snatch 1:00

rest

Bench Press

5-5-5-5-5

Simple

Annabell, Diana, and Beth working the lunge

The lunge is a basic movement. Big long step right? In order to do it well you need balance, flexibility, some strength, and stamina. This week we did one high skill workout with squat snatches and glute ham sit ups and two workouts with very simple movements. It was a very intense cycle and people are sore. What do you do when you are sore?

Workout:

"Johnson"

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Who's Watching You

Jesse keeping an eye on Laurie's deadlift

We have said it over and over again, coaching is an integral part of your athletic success. Having a keen eye for movement flaws and a variety of ques to fix problems is key.

Today in the noon class I had some keen eyes on me, and yes even coaches need coaches. Thanks for the corrections guys.

-Coach D

Workout:

Rest Day

Smile

Melia and Laurie having fun.

We feel it is important to spend time and energy on nutrition.  Kristy even has a personal blog about nutrition filled with great facts and cooking tips.  Feasting on Fitness.  Each athlete will eventually need to find there own individual plan to be successful.  There are so many different "plans" be it zone, paleo, southbeac, atkins...etc.  Is one the best?

"Bottom line: during the two million years we’ve been human (orhuman-ish), we’ve never eaten a single consistent diet. We’re not adapted to a perfect menu; we’re adapted to adaptability."

-Denise Minger

Here is her take on quality nutrition

There might not be a single optimal diet for humans, but health-producing cuisines—especially ones with a reputation for healing ailments and reversing chronic conditions—typically have a few things in common.

• Elimination of refined sugar, high fructose corn syrup, and other nutritionally-devoid sweeteners
• Avoidance of man-made ingredients and fake foods—such as artificial sweeteners, soy-based meat replacements, chemical additives, nitrites, preservatives, artificial flavors, dyes, margarine, and hydrogenated fats
• The inclusion of mineral-rich foods (dark greens, seaweed, animal organs, green juices, or produce grown in well-mineralized soil)
• No pasteurized, homogenized cow dairy
• An emphasis on eating foods in their whole state
• An emphasis on some or all pre-agricultural foods (fruit, vegetables, meat, fish, nuts, seeds) rather than post-agricultural foods (grains, potatoes, dairy, vegetable oils)
• A large portion of fresh, raw foods and/or “living” foods (kombucha, fermented vegetables, kefir)
• High nutrient density

But regardless of what you put in your mouth, remember that an optimal diet is one you can sustain—and that doesn’t knock your whole life off kilter by making you socially, mentally, or emotionally imbalanced. Diet is only one component of health and should never become the driving force in your life.

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Workout:

3 rounds for time of
lunge 150 feet
25 burpees

rest 5:00

Front squat
5-4-3-2-1

Moving On

Cloud walking strong.

Cloud is moving.  Although he was only with us for a short time Cloud's stay will be remembered.  He is a hard working dedicated athlete and was a great addition to our community, the next affiliate to get him will be very pleased.

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"For a coach at a CrossFit affiliate, understanding and ultimatelyshaping the way individual athletes talk to themselves and set personal goals are extremely important in the success of both the coach and athlete. Teaching the significance of positive self-talk and realistic goal setting is just as important as instilling a sense of virtuosity in the foundational movements of CrossFit. Although taught, practiced and learned inside the gym, these lessons have the potential to move outside the affiliate walls and continue doing what CrossFit does best: improving the quality of an athlete’s life."

-Greg Amundson "Coaching the Mental Side of CrossFit"

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Workout:

5 rounds for time of:
Run 400 Meters
15 Pull-ups

Mechanical Understanding

Quan learning the kettle bell snatch

Quan has been training with us for about one month now. He regularly attends the 6am class and works very hard. One of the most outstanding qualities he possesses is his ability to understand the mechanics of human movement and then apply it to his workouts. His movement is impeccable and his character is inspiring. Welcome buddy, it is great to have you.

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Workout:

Squat Snatch 10-8-6-4-2

Sit up 50-40-30-20-10

On Loan

Pat on holiday.

The 2010 CrossFit Games are fast approaching.  Have you bought your tickets?  Or do you plan to watch the live stream? 

If you are not making the trip down to the games and would be interested in watching the Games stream live at the gym post to comments. 

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RECENT ADVANCES IN THE DIAGNOSIS OF PROSTATE CANCER

Read more at Conover's Corner

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Workout:

Rest Day