Everyone did a great job today of overcoming their upside down fears.  Getting upside down and doing box jumps might be the most mental of all skills in CrossFit. I am 35, page and if you had told me 5 years ago I would get to do handstands on a regular basis I definitely would have laughed at you. There are just certain things we don’t do beyond a certain age. Well at least that is what I thought. Please notice I said “get to do”. I want to do them. I am physically able and capable of doing them. They are an accomplishment.  A  very good friend often reminds me that while we may be sucking wind during a challenging WOD we should remember that we are doing this because we can. I am physically able to get out of bed every morning. I can run, page jump and...Read more

From ground, buy more about to low hang, to high hang.  If you cannot complete a portion of the lift, you have gone too heavy.  Depending on grip strength and how well you turnover the bar, this may be 60-80% of your Snatch.  This is our first time doing this, but keep it light and make it perfect, as we’ll be practicing this a lot over the coming weeks. [youtube http://www.youtube.com/watch?v=jFoQIPJ1dCo&w=560&h=315] Workout of the Day   Strength/Skill 3 Position Snatch     Metcon AMRAP 5 5 Inverted Burpees 10 Toes to Bar   Rest 2 Minutes   AMRAP 3 Snatch Use the weight from 3 Position SnatchRead more

K-Star spoke briefly about the impact of sitting in the video yesterday.  I give you the Stand Up Desk.  The guy who designed this also started Keen shoes.  I wore Keen shoes for 3 years.  They’re great hiking and casual shoes. How Would You Deal With This Unhealthy Co-worker?  I have bee doing CrossFit for several years now, # 40mg and I am as enthusiastic about it as I ever have been, stuff if not more so.  But, I TRY to keep my enthusiasm tempered at work.  First, being the “fitness guy” around a bunch of cops can get you made fun of pretty quick.  Second, being health conscious, is there anything more annoying that when you do decide to eat a donut, everyone at work breaks your chops?  Sometimes I want, nay, even deserve a chocolate ring donut! I like Nerd Fitness’ Captain America example (duh, I’m a comic...Read more

It’s cool watching Athletes slowly roll in with different types of low profile shoes.  They’re great for CrossFit style workouts, more about and as K-Star explains in the video, they may correct the shortening of our heel cords. It’s even more interesting if we look at how our kids move.  I’m not bragging, but I’d ask you to watch how my son, Jack, moves.  When he runs, his heels go right to his butt.  When he squats, or sits in a squat, his weight is perfectly distributed across his feet.  He may be a coaches kid, but I never taught him any off this stuff.  It’s just how kids move: without the restrictions that we develop over time. I thought the most interesting K-Star says in the video is about heel striking.  He explains that in watching kids movement, he noticed that they begin to see heel striking in 1st...Read more

Once a again, # we should talk about hand care. I will always recommend the PedEgg, order basically a cheese grater for your hands, # 40mg to keep your calluses under control.  I like the Revlon one that I have, because on top of the grater, it has a more fine pad to smooth things out.  I would recommend treating you hands every other week.  It’s good to toughen your hands, but uneven spots, and built up calluses may rip. But still, rips may happen.  Then what?  I had a gnarly rip at Regionals, my first one in years.  Luckily, we had a great medical tent to take care of us.  Here’s what they did.  Immediately, they cleaned the cut with soap and water.  Then they cut away the ripped skin, exposing the sensitive next layer.  Then they applied neosporin and covered the wound.  I had also developed a large...Read more