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Feb
13

Monday “Did you know…” Rinse all you want.

Can your veggies look like this? If they haven’t been genetically modified, then yes. But most folks don’t know that genetically modified veggies have the pesticides built into the seed…yes, the seed! That means the old “rinse with warm water to remove pesticide” advice is long gone. Make healthy choices, stay informed, eat clean!
Has this been tested?
The issues.

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Feb
12

Sunday CF CPR

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Feb
10

ML Filthy 50

Thanks to all for attending the ML Filthy 50 Heroes Among Us I.

Mike whoops up the crowd before it devolves into 500 reps! Thanks, of course, to ML for his strength of conviction; and the reminder to apprectiate the small moments in life!

Have a great weekend everyone!

More pics here.

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Feb
09

Thursday Updates: They’re at CF

Where have all the good people gone? CF, of course.

What makes them so good? Pushing the limits of power. Craving high HR functional fitness. Going faster, heavier. Mentally and physically enduring any format. Intentionally seeking out opportunities that, knowingly, will end in some variation of exhaustion.

And? Always with a pick-me-up. Always encouraging. Always willing to step outside one’s own little world for the good of the group or another. One would be hard pressed to find a time when a CFer is down and that person doesn’t get 2-3 shout-outs. (you know…hovering over the bar, telling yourself in your head to pick it up, but somehow just staying hunched there, unmoving). “Keep going.” “Pick it up.” “You got this.” “Go get it.” “C’mon now.” “Let’s go.” (sure, certainly off-color, mostly off-center, and sometimes offensive…but that’s another story).

But…truth be told…Building 7 isn’ t the world. “There’s alot of, well, uh…badness in the world today.”

The Personal Defense Readiness seminar offered at CF by Providence Combatives is a remarkable opportunity to learn how to protect yourself and loved ones if conflict and threat from badness come your way.
See Blauer clip from CFJ preview

Click on the icon under Special Events in the right frame to go to the registration page for this PDR seminar on March 4th.

Also:
Tomorrow, Friday, Feb 10: 530pm ML Heroes Among Us
Sunday, Feb 12: 9am CPR Cert

Thursday Night…Upper Body!

50 Ring Dips
400m run/ 250 Hard Krank Double
50 Pushups
400m run/ 250 Hard Krank Alt
50 Push press #75/#45
400m run/ 250′ Bear Crawl

Great work everyone!

5 comments

Feb
08

Wednesday Form:

Boss work on the lifts during Diabla. Form + Intensity = Results!
2 Benchmarks down, 1 to go. Then you’ll have time to work on improving in the areas tested (basically, the major exercises at CF).

Keep tuned to the exciting stuff coming up at CF.

Feb. 10 Friday 530 PM. Heroes Among Us: ML selected a crowd-pleaser! Bring drinks/munchie.
Feb. 12 Sunday 9am. Sign up soon for the CPR Cert. (water provided, bring snack if you need it)

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Feb
07

Tuesday Attitude

“Always remember to slow down in life; live, breathe, and learn; take a look around you whenever you have time and never forget everything and every person that has the least place within your heart.”

If you get a chance to amble the Wyo Park System, head toward the museum to visit KPs tree and newly installed bench…both beautiful tributes.

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Feb
06

Diabla Day 1 Down

Well done CFers! Described as “the worst 5 minutes of my life.”

See you tomorrow Tuesday crew for Day 2!

Please sign up for CPR cert at gym.
Remember your Friday Night plans at the gym for Heroes Among Us Mike Lawrence WOD, 530p. (bring drinks, etc)

1 comment

Feb
06

Monday “Did you know…” Pull it together.

CF journal preview with DL cues.

Old post on rounded back.

Old post on good lines.

Today and tomorrow…Benchmark #2…La Diabla (6rds, 6DL, 6 Burpee) & 800m run.

Work those cues today during La Diabla.

1 comment

Feb
05

Super Sunday!

Super-sized hour (btw, 4 yrs ago we had 8 folks at Super Sunday)
Circuit warm up
Pats: 4 rds Run 200m, 10 BxJmp, Run 200m, 10 Clean/Press (3rds, 8 reps scaled)
Giants: 20-15-10 Swing, Pullup, OH Lunge, T2B (15-10-5 scaled)
Raisin Pie: 1 rd

NOTICE:
Sign up for CPR Cert (Sunday Feb. 12th)
Benchmark #2 Monday, Tuesday (Feb. 6, 7): La Diabla & 800m

10 comments

Feb
04

Food fer thought.

Came across these gentle reminders at crossfitmerced.

If you were overweight when you started, you should now be lean (if you were significantly overweight, you should be really close to getting there). Are you? (Don’t confuse lean-ness with weight loss. Weight loss is a byproduct of fitness but not an absolute indicator. Body fat % is a much better way to measure progress. Have you lost a significant amount of body fat?) CrossFit is incredibly efficient at shredding the fat from your body if you eat right.

Are you flexible? Can you touch your toes? Can you do the splits? Can you scratch the middle of your own back? You should be able to. We’ve been showing you mobility exercises and sending you to mobilitywod.com. If you’re too tight you won’t be able to put your body in good positions to move efficiently. You should be dialing this in by now.

Can you do honest pushups with a tight hollow body? A whole bunch of them? you should. We’ve let you use your knees, but have you taken advantage of this luxury? If you can do 100 “snake” pushups super fast, but can’t do 10 honest pushups then you’ve been faking it.

Are you progressing through your pullup bands? A good rule of thumb is that you should use a given color band for 4-6 weeks, then move on to the next color. Is it a matter of mental or physical capacity? (hint: If you haven’t been progressing, it might be an issue of lean-ness – see above. It also might be a matter of confidence. If this is the case, just ask a coach what band to use. We believe you’re pretty strong.) How long have you been on your band?

3 words: RANGE OF MOTION! Squats/pullups/box jumps/push press/etc. Range-of-motion is incredibly important. Is yours great? It should be by now.

Techniques. Are you moving properly? How’s the timing in your squat-clean? How’s your footwork on your split jerk? How’s your kipping? Overhead Squat? These movements require considerable amounts of practice and repetition to get good at BUT if you’ve been around for a long time you don’t have much of an excuse.

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