Beautiful day, beautiful workout!
Sheesh, mention Summer HW in updates and people get on gettin’ Special! Well done!
May
17
Fantastic 4 (Corners)
May
17
Thursday Updates: GTN week.
Exhausted from the barrage of updates?
Check up on them here!
Also, don’t forget the ever-popular Punchcard incentive.
May 26-May 30 Buy 2 10-class Punchcards, receive 5 free classes (limit 1 per person).
May
16
Wednesday Form: Ass laminate?
From “Protect your Scrotch: Episode 82“, Kelly Starrett’s phrase to describe what happens to the backside from sitting many hours of the day, “Because we try to load our hip extensors first in movement, these areas tend to get glued down. To add to this, the fact is that we basically make our posterior chain musculature into a big “ass laminate” everyday during seated positions.”
Think of it that way…if I don’t have rippled muscles ready to extend/contract on my backside…if I have “ass-laminate” then it’s no wonder I have back pain! Today, relate back pain to tight hamstrings. (Of course back pain can have many causes, see a physician if you have severe back pain).
In short, tight hamstrings pull down on the hips (esp. in a squat) and make the person lose the lumbar curve. Over time, they start loading the lower back to compensate…back pain.
Read here at Xfit Santa Rosa.
Search mobilitywod.com (Starrett’s blog)
Or watch these clips on Muscles of the Pelvis, PNF Stretching, Hamstring Assessment from the CrossFit main site.
Or read this fine .pdf article Hamstrung from Starrett (at mobilitywod.com)
Whatever you do…unlock the backside (whether hip or shoulder) for better (and pain free) performance.
May
15
ABC easy as 123
Jackson 5? Nope…Tuesday 5! Rappin’….AMRAPin!
2x circuit + AMRAP5 pushup/swing-squat/floor wiper
May
15
Tuesday Attitude: Committed
“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.”
Updates:
Friday May 18: 930am class CNX
Friday May 18: 530pm Friday Night Lights
Saturday May 19: GYM CLOSED FOR GTN!
Sunday May 20: 8am Sunday Special
May
14
Crazy 8!
8 rds
10 Burpee
15 Scissor Lunge
20 Double Unders
5 Jingle Jangles (w/pet rock)
(rest 90 sec between rds)
(scale as needed)
May
14
Monday “Did you know…” Weight vest?
Respost of “Gravity of the situation” from April ’11.
It’s suspected that for every pound overweight, it’s like adding 3-5lbs to the hip, knee, ankle joints…so go only 10lbs over weight, that’s feeling like an extra 30-50 lbs on the joints. Not to mention the imbalanced strain it puts on places like the lower back, shoulders, etc…throwing everything out of whack leading to those nagging aches/pains.
*****GTN Week
Notice: 930am class on Friday 5/18 CNX; all classes CNX on Saturday 5/19.
May
13
Happy Mother’s Day!
May-hem! CF Class + Grace; CF Class + Helen. Thanks everyone for stopping by. BIG props to all those bad muthas who did both!
May
12
What a day!
Inside/Outside circuit…lunge-ing w/ Indian Runs! Great fun…way to be tough!
Have great weekend.
Tomorrow: Mother’s Day Mayhem
8am CF class + Xfit Grace
9am CF class + Xfit Helen
May
11
Frazzled!
End activity:
B/C, B&T Drill
“eh-f-dat”!
Have a great weekend.
Please remember all the updates:
1) Mother’s Day Mayhem (8-9a, 9-10a): Free workout for mom!
2) CF Essay Incentive deadline 5/13, 8pm.
3) GTN Weekend: Friday 5/18 930am class CNX, and Gym Closed all day Saturday 5/19!
4) May 26, 5-6pm. Happy Hollow CF Class, Summer Party at gym after workout.
5) May 26-30th: Return of the “Buy 2 10-class punchcards, get 5 classes free!” Incentive
6) May 28: Memorial Day Class. Cadence Run 8am (Wyo Pool). 9am Combined Class. All other classes CNX.
7) Pags Remembrance Workout: Friday June 29, 530pm
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