Shoulders When You Row

Megan and Peter race to 500

The shoulder and spine are a critical piece of the rowing stroke. As we come forward it is easy to get pulled out of good position. We need to take the time to sit up straight, turn on the lats and drive with the legs not the back or the arms. In the above photo Magan and Peter have both lost ideal position in pursuit of a win during a team workout.

________________

Workout:

2011 CrossFit Games Masters event 2 and 3

Four minutes to complete:
1 rep max Barbell clean and jerk

rest 10 minutes

3 rounds for time of:

4 Muscle-ups 
135 pound Thruster, 8 reps

__________________

Please plan ahead, This Weekend Friday July 29, 30, 31 and Monday August 1st  We will be Closed. Each year we are dedicated to supporting the Greater CrossFit community by Closing for the CrossFit Games. This year we will be going in support of Mark Rosen and Pat Barber. Each year the CrossFit games becomes bigger and better we look forward to ending the CrossFit year with a bang!

Shoulders When You Row

Megan and Peter race to 500

The shoulder and spine are a critical piece of the rowing stroke. As we come forward it is easy to get pulled out of good position. We need to take the time to sit up straight, turn on the lats and drive with the legs not the back or the arms. In the above photo Magan and Peter have both lost ideal position in pursuit of a win during a team workout.

________________

Workout:

2011 CrossFit Games Masters event 2 and 3

Four minutes to complete:
1 rep max Barbell clean and jerk

rest 10 minutes

3 rounds for time of:

4 Muscle-ups 
135 pound Thruster, 8 reps

__________________

Please plan ahead, This Weekend Friday July 29, 30, 31 and Monday August 1st  We will be Closed. Each year we are dedicated to supporting the Greater CrossFit community by Closing for the CrossFit Games. This year we will be going in support of Mark Rosen and Pat Barber. Each year the CrossFit games becomes bigger and better we look forward to ending the CrossFit year with a bang!

Composure

Eric gettign ready to push press

We have all experienced moments where we approach a loaded bar, rings, or pull-up structure with trepidation: uncertain whether we can accomplish the task at hand. This uncertainty is often a confidence killer. Confidence, or lack thereof, can determine the difference between , making a successful lift or achieving that gymnastic skill... or not.

 

Our coaches often stress the importance of solid technique, and for good reason. But having the right mindset also plays a vital role in our fitness endeavors. So the next time you feel even the slightest inkling of hesitation, stop for a moment. Take a step back. Clear your mind of all dbout; and find that composure. Now, and only now, is when you will be ready to attack the movement and give nothing less than 100 percent.

 

- Dahlberg

_____________________

Workout:

2011 CrossFit Games Masters Event 4
For time:
10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Power cleans
50 Burpees
60 Sumo deadlift high-pulls

_____________________

Please plan ahead, This Weekend Friday July 29, 30, 31 and Monday August 1st  We will be Closed. Each year we are dedicated to supporting the Greater CrossFit community by Closing for the CrossFit Games. This year we will be going in support of Mark Rosen and Pat Barber. Each year as the CrossFit games becomes bigger and better we look forward to ending the CrossFit year with a bang!

Composure

Eric gettign ready to push press

We have all experienced moments where we approach a loaded bar, rings, or pull-up structure with trepidation: uncertain whether we can accomplish the task at hand. This uncertainty is often a confidence killer. Confidence, or lack thereof, can determine the difference between , making a successful lift or achieving that gymnastic skill... or not.

 

Our coaches often stress the importance of solid technique, and for good reason. But having the right mindset also plays a vital role in our fitness endeavors. So the next time you feel even the slightest inkling of hesitation, stop for a moment. Take a step back. Clear your mind of all dbout; and find that composure. Now, and only now, is when you will be ready to attack the movement and give nothing less than 100 percent.

 

- Dahlberg

_____________________

Workout:

2011 CrossFit Games Masters Event 4
For time:
10 Handstand push-ups
20 Wall ball shots
30 Toes-to-bar
40 Power cleans
50 Burpees
60 Sumo deadlift high-pulls

_____________________

Please plan ahead, This Weekend Friday July 29, 30, 31 and Monday August 1st  We will be Closed. Each year we are dedicated to supporting the Greater CrossFit community by Closing for the CrossFit Games. This year we will be going in support of Mark Rosen and Pat Barber. Each year as the CrossFit games becomes bigger and better we look forward to ending the CrossFit year with a bang!

Just Work

Robert getting it done.

One of the many unique elements of the CrossFit program is the collection of measurable, repeatable, observable data.  How much did you lift, how far did you move it, how long did it take?  These questions allow us to quantify and track our fitness on a daily basis and over time.  The data collected is used to measure your work capacity across broad time and modal domains. Are you improving in all ten general physical skills? Work capacity is king and sometimes that means just getting it done.

_____________

Workout:

2011 CrossFit Games Masters Event 1

Event 1
For time:
21 Overhead squats
21 Hand-release push-ups
150 yard Shuttle run
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

__________________

Please plan ahead, This Weekend Friday July 29, 30, 31 and Monday August 1st  We will be Closed. Each year we are dedicated to supporting the Greater CrossFit community by Closing for the CrossFit Games. This year we will be going in support of Mark Rosen and Pat Barber. Each year as the CrossFit games becomes bigger and better we look forward to ending the CrossFit year with a bang!

Just Work

Robert getting it done.

One of the many unique elements of the CrossFit program is the collection of measurable, repeatable, observable data.  How much did you lift, how far did you move it, how long did it take?  These questions allow us to quantify and track our fitness on a daily basis and over time.  The data collected is used to measure your work capacity across broad time and modal domains. Are you improving in all ten general physical skills? Work capacity is king and sometimes that means just getting it done.

_____________

Workout:

2011 CrossFit Games Masters Event 1

Event 1
For time:
21 Overhead squats
21 Hand-release push-ups
150 yard Shuttle run
15 Overhead squats
15 Hand-release push-ups
100 yard Shuttle run
9 Overhead squats
9 Hand-release push-ups
50 yard Shuttle run

__________________

Please plan ahead, This Weekend Friday July 29, 30, 31 and Monday August 1st  We will be Closed. Each year we are dedicated to supporting the Greater CrossFit community by Closing for the CrossFit Games. This year we will be going in support of Mark Rosen and Pat Barber. Each year as the CrossFit games becomes bigger and better we look forward to ending the CrossFit year with a bang!

Kids Rope

Kristy and Rell working outside

Some people come to CrossFit because they have always been active and are looking for one more thing to do. Others are told by a friend they have to try this amazing thing called CrossFit. Some are brought in to try it because a family member already comes. No matter the reason, we all stay for physical, psychological and social benefits.  

Announcement: There will be no CrossFit Kids classes this Saturday or Sunday. 

________________

Workout

Rest Day

Kids Rope

Kristy and Rell working outside

Some people come to CrossFit because they have always been active and are looking for one more thing to do. Others are told by a friend they have to try this amazing thing called CrossFit. Some are brought in to try it because a family member already comes. No matter the reason, we all stay for physical, psychological and social benefits.  

Announcement: There will be no CrossFit Kids classes this Saturday or Sunday. 

________________

Workout

Rest Day