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miller kb

WOD (31-OCT-14)

AMRAP in 20 min of:

  • 31 Box Jumps (30/24)
  • 31 C2B Pull-Ups
  • 31 KB Swings (70/53)
  • 31 Front Rack Step Out Lunge (95/65)
  • 31 T2B
  • 31 Push Press (95/65)
  • 31 Back Extensions
  • 31 Wallballs (20/14)
  • 31 Burpees
  • 31 KB SDHP (70/53)

Mission Accomplished

by Emilee Fojtik

The story begins four years ago as a ran around Graham High School. I remember stepping out of my car and being so proud that I was there for the second time that day, I began to run and after about 2.5 miles my body literally started aching. I contemplated stopping but a small voice in my head said, “if you stop you’re being a whimp, someone else at school is going to be skinnier than you, are you really going to let this little old lady walk farther than you?” So.. I continued to run, I made it around the school one more time and before I could get to my car I was puking my guts up and my body hurt in a way I cant even describe. It’s a moment I will never forget, ever. I sat on the concrete on the opposite side of my car so no one could see me until I felt comfortable driving home. I thought about telling mom but I figured she’d freak out so I just went home and put on my smile-it hides lots of things, and pretended like nothing ever happened. A few days later I wondered into body works to get my workout in and passed out just a few minutes into my workout. Unfortunately.. depending on who’s side your on, my mom found out. She forced me to go see Dr. Brown which proved that I had lost about 23 lbs. in a matter of a few weeks and honestly, I was thrilled. I was so proud of myself and all my hard work was paying off–I thought. My mom and doc convinced me to go to counseling and so I did to make them happy and started eating some to keep people off my back but I still wasn’t really fueling my body in the way it needed. I continued to lose weight and finally after losing 31 pounds I began to be unhappy with myself.

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todd tired

WOD (30-OCT-14)

Grace(ish)

  • 30 Clean & Jerks @ 65% 1RM

Forget What You’ve Heard:  4 Reasons Why Full Squats Save Your Knees

by Mark Rippetoe – PJ Media

The idea that below-parallel squats are bad for the knees is complete nonsense that for some reason will not go away. This mythology is mindlessly repeated by orthopedic surgeons, physical therapists, registered nurses, personal trainers, dieticians, sportscasters, librarians, lunch-room monitors, and many other people in positions of authority with no actual knowledge of the topic and no basis in fact for their opinion.

I have been teaching the below-parallel squat for 37 years, and have taught hundreds of thousands of people — in my gym, through my books and videos, and in my seminars — to safely perform the most important exercise in the entire catalog of resistance training. Yet here in 2014, well into the 21st century, we still hear completely uninformed people — who have had ample opportunity to educate themselves yet have failed to do so — advise against performing squats under the assumption that they look scary or hard and are therefore “bad for the knees.

Here are four reasons why this is not true, and why you should immediately start squatting correctly if you entertain the notion that you’d like to be stronger.

1. The “deep” (hips below the level of the knees) squat is an anatomically normal position for the human body.

It is used as a resting position for millions of people everywhere, and they squat into it and rise out of it every time. There is nothing harmful about either assuming a squatting position — whether sitting down in a chair or into an unsupported squat — or returning to a standing position afterward.

If you look at the knees and hips, you’ll notice that they seem suspiciously well-adapted to doing this very thing. Infants and children squat down below parallel all the time in the absence of pediatric medical intervention. These things should indicate to the thinking person that there is nothing inherently harmful in assuming this anatomically normal position. The fact that you haven’t been squatting is no reason to seek justification for not having done so.

The world powerlifting record for the squat is over 1,000 pounds. My friend Ellen Stein has squatted 400 at the age of 60 at a bodyweight of 132 pounds. Everybody seems to be okay.

Yes, friends, we’ve been squatting since we’ve had knees and hips, and the development of the toilet just reduced the range of motion a little. The comparatively recent innovation of gradually loading this natural movement with a barbell doesn’t mean that it will hurt you, if you do it correctly.

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scott w snatch

WOD (28-OCT-14)

  • AMRAP in 3 min of:
    • 3 Power Snatch (135/95)
    • 20 Double Unders
  • 3 min rest
  • AMRAP in 4 min of:
    • 4 Power Snatch (115/80)
    • 20 Double Unders
  • 4 min rest
  • AMRAP in 5 min of:
    • 5 Power Snatch (95/65)
    • 20 Double Unders
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harry dip

WOD (24-OCT-14)

“Murph”

For Time:

  • Run 1 mile
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Squats
  • Run 1 mile

you can partition the pull-ups, push-ups and squats as needed

Royals’ Wade Davis Adds 2MPH to Fastball Training at CrossFit Gym

- The Russells

My article “Elite Athletes who do CrossFit” has generated much misunderstanding and attention. Let me set the record straight: The list isn’t exhaustive – many other elite athletes do CrossFit. And we’re not claiming the elite athletes ONLY train with CrossFit, but rather that they use it as part of their training to improve their general physical preparedness.

For example, the first game of the World Series kicks off tonight between the San Francisco Giants and Kansas City Royals. And one of the Royals’ most valuable players is pitcher Wade Davis.

In 2013 Tampa Bay traded Davis to Kansas city. His 2013 season was “awful”: 8-11 record and 5.32 earned run average (ERA).

But in 2014 the pitcher was nearly magical, recording a 9-2 record and 1.00 ERA. Bob Lutz reports that Davis hasn’t “even allowed a hit in 47 of his 79 appearances.”

One difference was that the Royals moved him from starting pitcher to the bullpen. But pitching in later innings isn’t the whole story.

Davis’ “average fastball velocity this year was 95.7 miles per hour — more than 2 mph higher than any of his previous major-league seasons.” How did a 29-year-old pitcher drafted 10 years ago add over 2 miles per hour to his fastball?

He trained at CrossFit One Love in Montgomery, New York. CrossFit One Love reports that Davis, “has been training with us over the past 2 off/preseasons.” And they report that, training at CrossFit One Love, Davis “dramatically increased his overall strength including 25% increases in his squat and deadlift and 10mph on the mound!”

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swells pullup

WOD (22-OCT-14)

AMRAP in 15 min of:

  • 10 KB Swings (70/53)
  • 10 Wallballs (20/14)
  • 10 Ring Dips

Fearing the Weights?  You’ve Come To The Right Place…err  Blog…

by Sage Mertz

If I had to pick the two questions that I have been asked the most in all my years of coaching, they would be:

“How can I fix my snatch”?

and

“What can I do to get past my fear of the weights”?

The answer to question #1: That’s what she said.

The answer to question #2 takes a little more time to cover.

The first, and most important thing I have to say about fear is…you’re not alone. If you think you’re the only person in this world that is scared when they walk up to a barbell…you need to find better and more honest friends.

Fear is one of the most natural feelings human beings can experience. It’s our bodies way of warning us when we’re about to walk out of our comfort zone. But instead of letting that fear flash red “warning” signs in front of your face, you need to learn to say, “thanks for the adrenaline rush, Fear, but I got this”.

As cheesy as that sounds, it’s a perfect example of how olympic lifting is all about drilling the skills…that includes changing the way your mind operates around barbells.

If you’re familiar with the Burgener Warm Up (which you should be or else Coach Burgener is going to give you some SERIOUS motivational consequences), you know that during each segment of the warm up, you’re supposed to call out the purpose of the movement. For example, when you perform the “down and up”, you must call out “speed through the middle”. When you perform “elbows high and outside”, you must call out “bar close”.

We do this every single day in hopes of instilling correct muscle memory for the actual lifts. It gives us a routine, which keeps us focused on the task at hand.

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frances eleanorIt is my great pleasure to welcome Frances Eleanor Gage into the world!!!  She is the daughter of Eleanor (my sister) and Clint Gage.  Frances came into this world on October 19, 2014 weighing 7 lbs 5 oz @ 21″.  While she was born in California, she immediately planted her feet in Texas soil…yes, that is soil transported from the Z- Ranch in Young County, Texas!!!!  Good job Pops!  She’s officially a Texas girl!

WOD (21-OCT-14)

3RFT of:

  • 400m Run
  • 12 Deadlift (BW)
  • 21 Box Jumps (24/20)

How older athletes can fight the effects of aging

by Alex Hutchinson – The Globe and Mail

How much age-related physical decline is inevitable, and how much is the result of the changing priorities and social pressures that force most 45-year-olds to be less physically active than they were in their teens and 20s?

It’s a tricky question, but one place to start is with the remarkable group of 60 triathletes assembled by Dr. Jeanick Brisswalter of the University of Nice Sophia Antipolis and his colleagues in France and Australia. They range in age from their 20s to their 70s, but have one thing in common: they all train for about two hours each day on average, including about 250 kilometres of cycling a week.

Even these remarkable athletes can’t completely outrun – or outswim or outbike – the ravages of time, but studies of masters athletes (typically over the age of 35 or 40, though the definition varies from sport to sport) are reshaping our understanding of how much decline is “inevitable,” and why it happens. The latest results suggest that even trained athletes get less efficient as they age – and surprisingly, the secret to avoiding this fate lies not in the heart or lungs, but in the muscles.

It’s well established that VO2 max, a measure of endurance, and sprint power decline steadily starting in your 30s or 40s, and despite their Herculean training efforts, the triathletes in the new study were no exception, although the 70-plus group was still fitter than the average sedentary 35-year-old.

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jeff d tire

WOD (20-OCT-14)

10-8-6-4-2 reps for time of:

  • Clean & Jerk (135/95)

***after each set, complete 2 rounds of “Cindy,”  5 pull-ups, 10 push-ups, 15 squats***

Cleansed or Conned?

by Hilary Achauer – CrossFit Journal

Teresa Godfrey (not her real name) wanted a break.

She’d spent the last few months eating too much and drinking more than usual, and she was feeling the effects of that excess. And she really wanted to lose 5 lb.

To jumpstart her healthy habits and drop some pounds, Godfrey decided to do something drastic. Each day for three days, she would drink six brightly colored, attractively designed bottles of juice filled with things such as spinach, kale, agave nectar, cashew milk, cayenne extract and lemon. Each bottle, delivered to her apartment by BluePrint Cleanse, cost about US$11, for a total of $65 a day.

Before she started, Godfrey shared her plan with some of her co-workers in her Manhattan office. A few of them wanted in.

“One girl was getting married, one was a fad dieter who would try any crazy diet, one dude was a total frat boy—I have no idea why he wanted in—and one girl just wanted tobepartofanycool-kidsplan,”Godfreysaid.

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joel stone

WOD (17-OCT-14)

“Kelly”

5RFT of:

  • 400m Run
  • 30 Box Jumps (24/20)
  • 30 Wallballs (20/14)
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cfv run clubThe CFV Running Club bright and early this morning.  Come join the group @ 6:00am Tuesday and Thursday.

WOD (16-OCT-14)

Tabata Fun:

  • KB Swings (53/35)
  • Push-Press (75/55)
  • Squats
  • Push-Ups (CF)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the sum of the least number of rep performed in any of the eight intervals.

Warm-Ups, Flexibility and the Olympic Lifter

by Bill Starr – CrossFit Journal

As every Olympic lifter fully understands, doing full snatches and clean and jerks requires a high degree of flexibility in every part of the body. All the major muscle groups and corresponding attachments are involved in the two compet- itive lifts: shoulder girdle, back, and hips and legs. A lack of flexibility in the shoulders will prevent the lifter from locking out snatches and jerks. It may also keep him from racking a weight on his shoulders while cleaning. Tightness in the hips will have an adverse affect on getting into a low position for snatches and cleans.

Because every part of the body is activated during the execution of the two Olympic lifts, every joint and muscle group needs to be given some attention before doing any heavy lifting. And this is where there is confusion between the two disciplines needed to enhance flexibility: warming up and stretching. While closely related, they are not the same. Merely stretching a muscle or joint isn’t sufficient preparation for a heavy session in the weight room that will be filled with complicated athletic movements. Stretching your quads and calves may be enough prior to a run, but much more has to be done to get ready for an Olympic-lifting workout.

In this article, I will explain why warming up and stretching are both vital disciplines for all Olympic lifters. Warm-up exercises come first and should do just what the name implies: elevate the body’s core temperature. When the body temperature is raised, the arteries, veins and capil- laries are able to deliver more oxygen to all the muscles. Hemoglobin is responsible for providing oxygen to the working muscles, and it does that more effectively when the muscle fibers are warm. In addition, a slightly higher body temperature creates a positive pressure between the muscles and the bloodstream, which enables more oxygen and nutrients to be pumped into the muscles and attachments, allowing them to function at a higher level.

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t jumpHAPPY BIRTHDAY THOMASON!!!

WOD (14-OCT-16)

5RFT of:

  • 10 KB Snatch Right (53/35)
  • 10 KB Snatch Left
  • 400m Run
  • 8 Back Squats (bodyweight)
  • 200m Run

When Exercise Isn’t Enough

by Erin Beresini – Outside Online

Face it, most of us aren’t complete athletes. We lack the strength to make us fit, and we follow cultlike exercise programs. But there is a cure: Listen to renegade coach Mark Rippetoe, grab a barbell, and get back to basics.

Mark Rippetoe believes the $27 billion fitness industry is confusing you. Worst of all, they’re doing it on purpose to nab your cash.

The man doesn’t have a degree in exercise physiology or a PhD after his name. Instead, the owner of Wichita Falls Athletic Club in Texas has more than 35 years of experience training weight lifters and their coaches. In 2009, he cut ties with CrossFit after developing the company’s barbell program and became the first coach to give up hisNational Strength and Conditioning Association credential—which is why you’ve likely heard his name.

The reason he left is surprisingly simple and immediately appealing: Strength is the core of fitness. Without it, you won’t be a fast roadie, confident MTBer, or strong skier. The problem with most exercise programs, Rippetoe says, is they’re cultlike and single-minded. Sure, the community vibe helps keep you training (and a happy customer), but it’s not going to make you a stronger all-around athlete.

“If I’m a yoga instructor, I’ll tell you the most important thing about fitness is flexibility,” Rippetoe says. “If I’m an aerobics instructor, I’ll say it’s cardio. And if I’m CrossFit, I’ll say it’s everything. My position is strength is the basis for all physical interaction in the environment. If you’re not strong, it doesn’t matter how conditioned your heart and lungs are if you can’t get up off the pot.”

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