As I stated last week, prescription we’ll be doing “Minute by Minute” on Friday.  We will need to be on our game to get all this accomplished, help so please review the movements.  We will go over each movement, but not as in depth as we normally do.  We’ll review the movement, then cut you loose to get prepped and set up scaling if needed.  Remember, we want to re-do this WOD in 3-4 months to test improvement, so document what you did, and make sure any scaling options are repeatable.   Here are some scaling options for the WOD. Both the weightlifting movements can be done, even if only with a dowel.  If you have a restriction, let us know. Box Jumps: Height can be lowered, can sub with step ups. Pullups:  Sub with jumping pullups or ring rows.  Please be conservative with plates to stand on, to reach...Read more

With the 10k Kettlebell Swing challenge in full swing (haha!), about it I wanted to share this great write up from CJ Martin at CrossFit Invictus.   CJ points out what proper swing mechanics look like, visit and how to test those mechanics.  Many of us are training for general health and fitness.  Make sure you maintain a neutral spine throughout your swings.  If you are thinking about competition, you will need to understand and master the bottoms up, overhead position.  Ask a coach about this “CrossFit competition” swing.   As I’m sure you’re finding out, 10k swings is a true challenge.  Getting through it will take persistence and fortitude.  And skipping a day?  That just means more tomorrow.  Remember, any type of swing is permitted (American, Russian, Hybrid {eyebrow}, one hand, alternating hands – just swing it).  And yes, today’s WOD swings will count for the challenge.   Ashly...Read more

Something We Learned at the Olympics by Matt Foreman of Catalyst Athletics.  This article starts out as a review of disappointing no-show of 2 Olympic lifters.  But by the end, information pills it’s about why we compete, case set goals, and most importantly, dream.  Even if the goals and dreams are lofty.  It’s awesome, and it hit me when I wasn’t looking.  I’ve read 10 times since yesterday.  I’d like to paint the walls of the gym with the last 2 paragraphs.   I watched the video below, and it’s striking the difference between countries.  The USA won a lot of medals, and I’m proud of my country.  But, our expectations might be a little warped.  I listened to a sports talk radio jerk-off complain about Michael Phelps 19th medal, making him the most decorated Olympian, being a bronze.  Like we should only care about gold medals.  This video was...Read more

How Do I Lift When Injured? from Mark Bell.  Bell is a power lifter.  Notice he doesn’t recommend to stop training.  He recommends gear (meh), adiposity nutrition (aha!) and mobility work/preventative maintenance (duh!).  If there’s one thing I’ve learned in years of training, see when you go hard, and at a high level, injuries happen.   Would you think you could get hurt playing golf?  Tiger Woods shredded his knee by just swinging a golf club.  I’m no Woods fan, but he worked so hard at his game, he developed severe overuse injuries.  At the very least, I respect the drive.  We can say injuries are rare in CrossFit, which they are relative to other sports.  But if you keep pushing, you will develop injuries or potential injuries.  Every time I go to a Chiro or Bowen spe#t, they notice my hamstrings are very tight.  I have been lucky (knock...Read more

ATTENTION The 6am Class is now the 5:30am class.   There are some odds and ends I’d like to go over.  I’m not calling anyone out, cheap and for the most part, # dosage everyone’s behavior has been exemplary.  Keep doing what you do, physician but keep this stuff in mind.   EXTRA WORK With the kettle bell challenge in “full swing” and CFO Athletes looking to get better, we have a ton of people doing extra work.  WE ENCOURAGE EXTRA WORK.  You are doing a great job with this.  Please remember our priority is the class that is taking place.  Classes get first dibs on equipment.  Once again, people do a great job of doing their extra work as not to be a distraction.  Grunting, crashing weights while a class is warming up, etc.  Stuff like this happens, but remember this is everyone’s time.  This can be an issue...Read more