Count It

Coach D and Coach Gilly making it count.

"Every manner of pull-up has its diehard fans. Wide and narrow grip, single and double suspension points, wide handle, rotating bar, slow, and behind the head all have their staunch supporters.

The default CrossFit pull-up, however - a violent, kipping, "anyhow" pull-up - has few supporters even among pull-up connoisseurs. Ours has always been the "cheating" pull-up.

Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

This "cheat" derives from a powerful and athletic reversal of hip direction – like that of the clean and the snatch – and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it."

-Greg Glassman

_____________________

Athlete Achievments

Katy's first Muscle Up

_____________________

Workout:

4 Rounds:

Row 500 meters
Body weight Bench Press, Max reps

Score your fastest row time and lowest bench reps.

Count It

Coach D and Coach Gilly making it count.

"Every manner of pull-up has its diehard fans. Wide and narrow grip, single and double suspension points, wide handle, rotating bar, slow, and behind the head all have their staunch supporters.

The default CrossFit pull-up, however - a violent, kipping, "anyhow" pull-up - has few supporters even among pull-up connoisseurs. Ours has always been the "cheating" pull-up.

Kipping comes in a myriad of styles, and each athlete has a signature kip, but in its most elegant form the kip is a transference of movement first generated in the horizontal plane, where it comes cheap and easy, to the vertical plane, where momentum and a perfectly timed pull from the back launch the athlete forcefully upward.

This "cheat" derives from a powerful and athletic reversal of hip direction – like that of the clean and the snatch – and expands the primary movers from just the back and arms down through the torso and hip to include the power zone. Far from being a cheat, kipping is a gateway skill with functional utility on the rings, parallel bars, high bar, and floor (the quickest way to get to your feet). Where most athletic communities avoid the kip, we go to great lengths to teach and learn it."

-Greg Glassman

_____________________

Athlete Achievments

Katy's first Muscle Up

_____________________

Workout:

4 Rounds:

Row 500 meters
Body weight Bench Press, Max reps

Score your fastest row time and lowest bench reps.

Active Shoulder

Pressing your shoulders active.

Holding weight overhead is an important aspect to our fitness.  Understanding the active shoulder is critical to success with weight overhead.  Simply pressing your shoulder up is not enough.  Simple cues serve to make the complexity of human movement possible, but sometime a little more detail helps.

Check out the video below for a great description of the active shoulder.

"The Active Shoulder" with Kelly Starrett - video [wmv] [mov]

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Workout:

Rest Day

Active Shoulder

Pressing your shoulders active.

Holding weight overhead is an important aspect to our fitness.  Understanding the active shoulder is critical to success with weight overhead.  Simply pressing your shoulder up is not enough.  Simple cues serve to make the complexity of human movement possible, but sometime a little more detail helps.

Check out the video below for a great description of the active shoulder.

"The Active Shoulder" with Kelly Starrett - video [wmv] [mov]

_______________
Workout:

Rest Day

What Are You Looking At?

Dave looking at something.

Spending time before and after class talking with your fellow athletes will reveal the breadth and depth of our community.  We have everything from students, doctors, moms, lawyers, chefs, dads, entrepreneurs and many combinations thereof. You may be surprised the next time you talk to someone and find out what else they are doing that day.

____________

Workout:

Overhead Squat

1-1-1-1-1-1-1

What Are You Looking At?

Dave looking at something.

Spending time before and after class talking with your fellow athletes will reveal the breadth and depth of our community.  We have everything from students, doctors, moms, lawyers, chefs, dads, entrepreneurs and many combinations thereof. You may be surprised the next time you talk to someone and find out what else they are doing that day.

____________

Workout:

Overhead Squat

1-1-1-1-1-1-1

Open Sectionals

The 10am class.

This years CrossFit Games season starts with Open Sectionals.  For 6 weeks starting in March CrossFit.com will post a workout on Tuesday night, by Sunday times must be submitted by all participating athletes.  The beauty of this format is that is truly open for anyone.  It requires no travel and will be as simple as coming for a normal workout. Albeit you will be judged and the excitement level and pressure will be a bit higher.  The other main difference is it may qualify you for the CrossFit Games and a prize of $250,000!

The reason we are posting about the Games season now is we want you to compete.  Yes, You.  Our affiliate will be registering a team for this year and everyone in the gym can be on the team.  There will be no limit to the number of athletes that can be on our affiliate team for the Open Sectionals and the top 6 athletes times will be compared to the top 6 athletes from other affiliates.  All team members must be registered by Sunday, March 20th, the closing date for submissions on the first Open workout.

As an added bonus if we can get enough athletes to compete we may win a prize. (Prize: The Official team with the most athletes will win 2 tickets per athlete to the CrossFit Games in July, plus their next affiliate fee will be waived, and they get a plaque for their gym.)

___________________

Workout:

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Open Sectionals

The 10am class.

This years CrossFit Games season starts with Open Sectionals.  For 6 weeks starting in March CrossFit.com will post a workout on Tuesday night, by Sunday times must be submitted by all participating athletes.  The beauty of this format is that is truly open for anyone.  It requires no travel and will be as simple as coming for a normal workout. Albeit you will be judged and the excitement level and pressure will be a bit higher.  The other main difference is it may qualify you for the CrossFit Games and a prize of $250,000!

The reason we are posting about the Games season now is we want you to compete.  Yes, You.  Our affiliate will be registering a team for this year and everyone in the gym can be on the team.  There will be no limit to the number of athletes that can be on our affiliate team for the Open Sectionals and the top 6 athletes times will be compared to the top 6 athletes from other affiliates.  All team members must be registered by Sunday, March 20th, the closing date for submissions on the first Open workout.

As an added bonus if we can get enough athletes to compete we may win a prize. (Prize: The Official team with the most athletes will win 2 tickets per athlete to the CrossFit Games in July, plus their next affiliate fee will be waived, and they get a plaque for their gym.)

___________________

Workout:

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Rest on Top

Michael getting ready for another box jump.

The critical part of the box jump is that your center of mass moves the entire height of the box. This can be accomplished by stepping up or jumping up. The most efficient and dynamic way to complete the box jump is to jump up, jump down and immediately jump back up, spending as little time on the ground as possible. To improve your speed on the box jump start with a low box you can cycle them on and gradually build up in height. Make sure your hip opens completely at some point after you have landed on the box.

___________________________

Workout:

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run

Rest on Top

Michael getting ready for another box jump.

The critical part of the box jump is that your center of mass moves the entire height of the box. This can be accomplished by stepping up or jumping up. The most efficient and dynamic way to complete the box jump is to jump up, jump down and immediately jump back up, spending as little time on the ground as possible. To improve your speed on the box jump start with a low box you can cycle them on and gradually build up in height. Make sure your hip opens completely at some point after you have landed on the box.

___________________________

Workout:

For time:
225 pound Deadlift, 21 reps
400 meter Run
225 pound Deadlift, 18 reps
400 meter Run
225 pound Deadlift, 15 reps
400 meter Run
225 pound Deadlift, 12 reps
400 meter Run