crossfit-abs3 Important Ab Exercises

by Greg Glassman

Glute-ham Developer Sit-up

This situp is performed on the glute-ham developer. The range of motion is from as far back in hip and back extension as you are comfortable up to where you can touch the pads above the shin and instep.

Aerobics instructors and gym trainers typically disavowsit-ups like these because of a reputed harm to the lumbar spine by the tugging on the spine of the iliopsoas (here). It is further argued that this movement largely misses the abdominals because the primary mover is the hip flexors and not the abdominals. While correct that the primary mover of this sit-up is the hip flexors the notion that this is ineffective abdominal training is more gym-trainer rot. When not accustomed to glut-ham sit-ups a single exposure of several sets yields an ab soreness that is truly impressive. This experience should hopefully dispel the notion that strong hip flexion sit-ups don’t target the abs. Continue reading here.

WOD (27-July-2016)

Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows

Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees

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killCliffWe are doing a little house cleaning on the Kill Cliff tab at the box.

The tab-sheet has names and marks on it from April, kind of a mess. We are going to replace this sheet with a more readable spreadsheet. When you go to the box, check the sheet for your name and count, the old sheet will be left for reference, if you feel like any of the info is in error talk to ZT or Ashley. Strike through your amount due once paid off.

There will be a new Tab-sheet started tomorrow, July 27th.

Sheets will be totaled at the end of each month.


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bandsTwo Training Aids

by Greg Glassman

It’s has long been said that necessity is the mother of invention and this month we give support to that adage with two exceedingly simple inventions. Both devices address problems that have long plagued our training efforts.

Pull-up Assistance Device

The first problem in dire need of remedy was how do we bring the pull-up to people who’ve never done one? Our first and easiest solution was the use of an assisted pull-up device like our favorite, the Stairmaster Gravitron, and we have long made regular use of the Gravitron with all our pull-up initiates.

There are several aspects of the Gravitron, though, that make its use problematic. First, the Gravitron is outrageously expensive. At nearly $3,000 after shipping, few pieces of gym equipment come even close in price. The steep price is perhaps particularly foreboding to someone relatively new to serious strength and conditioning training as are most people working to develop their first pull-up. Imagine if your first weight set had to be an Eleiko; there’d be a lot fewer weightlifters! Continue reading here.

WOD (26-July-2016)

3 Rounds of “Cindy”, 1 Round of “DT”

2 Rounds of “Cindy”, 1 Round of “DT”

1 Rounds of “Cindy”, 1 Round of “DT”
1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats

1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

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by Greg Glassman

Interesting, intelligent, useful information about the pull-up is not easy to come by. Here’s an interesting article we found from Clarence Bass’ site on Pavel’s theory of “Greasing The Groove” . Find us another. Please! There are internet sites and message boards dedicated to bench press technique, mechanics, routines, and performance, where nothing similar exists for the pull-up.

How can a movement of such enormous import stir such little interest? It doesn’t make sense that the pull-up doesn’t inspire the same discussion, analysis, and overall attention that so many other movements do like the bench press and squat.

But, first let’s back up a little bit and give a definition of the pull-up. We’ll use Merriam Webster’s definition of “chinning” – “to raise oneself while hanging by the hands until the chin is level with the support” to describe what we call a “pull-up.” Continue reading here.

WOD (25-July-2016)

For time:
12 ring push-ups
225-lb. back squats, 15 reps
20 burpees
9 ring push-ups
205-lb. front squats, 18 reps
20 burpees
6 ring push-ups
185-lb. overhead squats, 21 reps


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The CFV/ZT birthday party canoe trip has been postponed due to a loss in his family. We will try for a later date when ZT can be a part of it!! However the canoe and kayak rentals are still on hold and there is a group of about 20 still going in the morning. We will let everyone know about the new date to go again as soon as possible!!! Maybe late summer or early fall!! If you have any questions text or call Eric. 940-521-8167

Deepest condolences to ZT and his family for there loss, thoughts and prayers are with you and your family.

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IMG_20150711_083716592The box will be closed today for the CFV canoe trip.

Have a great weekend.

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howfit_576How Fit Are You?

by Greg Glassman

We’ve long desired to offer a fitness competition consistent with our fitness model  and have found the task fraught with difficulties. Early we realized that the logistics of running  an on-site fitness competition like STREND are both complicated and ultimately limit the number of participants. The fitness test, or competition, that we offer this month is  conducted at a facility and time of the athlete’s choosing.

Our initial hope was to design a competition that would not only reflect CrossFit’s broad fitness concept but would also accommodate men and women, large and small athletes, the young and seniors, and individuals of all fitness levels. Continue reading here.

WOD (22-July-2016)


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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warm-upA Better Warm-Up

by Greg Glassman

In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this  approach to warming up is largely a waste of time in that it will not improve flexibility, does not involve the whole body or major functional movements, misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for rigorous athletic training.

We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training. Continue reading here.

WOD (21-July-2016)

A. HBBS 5-5-3-3-2-2-1

B. AMRAP in 20 min of:

5 thrusters (95/65)
7 hang power clean

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IMG_20150711_092648096What you need to Know About the Canoe Trip Saturday

We have a big group, at 29 now, you need to be at Rochelles  around 7:30 so we can try to get in the water at 8:00. I’ll post an updated sign-up sheet at the box today that shows what each group owes. Pay me before or after, I’d rather not keep up with it on Saturday.

Directions: From Graford go West on 254 toward PK about 1 mile, turn left on Hwy 4, follow Hwy 4 about 6 miles, Rochelles is on the left. If you go across the Brazos River bridge, you’ve gone too far.

What to Bring: Angie is bringing chips and sandwiches for everyone, but you need to bring your beverages of choice. Feel free to bring any food and snacks you like, get with Angie if you want to help or bring something for the group. People in canoes have will have plenty of room for a large cooler, those of you in  double kayaks  will be have room for a small cooler or back back, single kayak riders wont have much room to carry anything, but we have plenty of canoes going to help out with gear. I would bring at the least; sunscreen, water, bug spray, a hat, sunglasses and snacks. Wear your swimsuit.

What to expect: The trip should take about 6 hrs. The BRA currently does not have any gates open, so the trip will be much different than last year, expect to paddle. We will stop a few times along the trip to swim and have lunch.



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The Games are on tonight though Sunday.

Masters & teenagers tonight.

Go here to watch live.

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