Wednesday, 8/22/12

21 Aug
CROSSFIT ENDURANCE (Running) with Liz at 630am.
CROSSFIT ENDURANCE (Rowing) with Liz at 530pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm. <—- pistols work today… go if you can’t do ’em!
HYBRID OLY with Erin from 9-11am
INTRO TO OLY with Sammy from 530-730pm.
due to our recent Elements schedule there is no CROGA on Wednesdays at 8am. Apologies!



Chad sports an GREAT looking top position of the deadlift mid-metcon.

FUZZ and CROSSFIT. It’s really important to understand this especially if you feel like you’re in a close personal relationship with your lax ball.

Want to learn more about CrossFit Endurance and what it can do for you?  Check out the Testimonials page over at!

A random splattering of questions about the Paleo Diet put to Robb Wolf by Mark Sisson.  Robb Wolf’s book is GREAT.  If you are interested in the Paleo Diet sign up on Mindbody for the Interactive Nutrition Seminar (under “Seminars”) Meghan and Erin are giving on the 8th of September – we’ll be covering the paleo diet and many other elements in how CrossFitters think about nutrition, food quality and quantity, and timing.

A review of some deadlift faults – from

SELF MYOFASCIAL RELEASE: General Foam Roll, 3 minutes. Lax Ball Glutes/Hamstrings, 3 minutes.

DYNAMIC WARM-UP: Using a 30ft. pass: Bear Crawl, Crab Walk, Duck Walk, Skip for Height x 3, Grapevine (both directions), Side Shuffle (both directions)

ACTIVATION: Broad Jump, 5 attempts at a peak of 1.

STRENGTH: Conventional Deadlift, peak of 1.

NEURAL RECHARGE: 3-5 Rounds (depending on feel), 1 minute at each station: Broad Jump, Medball Single Arm Throw (alternate), Box Jump (as high as you like – move up or down as needed), 1 minute of rest.

What’s the deal with Neural Recharge?  To keep you refreshed after a heavy week and prepare you for a new cycle! Check out these words from Eric Cressey – a guy who knows his stuff.

“Consider using concentric-only exercises for “off-day” training.

The most stressful, and therefore demanding part of an exercise is actually the eccentric, or lowering phase. This is where the majority of muscle damage occurs, and the part that will elicit the most muscular soreness. If you’re like me, you enjoy doing some kind of physical activity on a daily basis. Some people scoff at the idea of never taking a rest, but in reality, moving is good for you, and it can be done daily. If done incorrectly, it can interfere with recovery and lead to overtraining. If done correctly, it can keep you focused and actually speed up your recovery.

While there are multiple ways to go about off day exercise correctly, one option is to use mostly eccentric-free exercise choices. As examples, think of sled pushing, dragging, and towing. Additionally you can attach handles or a suspension trainer to your sled and do rows, presses, and pull-throughs. Another option is medicine ball exercises, which can be organized into complexes and circuits, or KB and sledgehammer swings, which all have minimal eccentric stress. These modalities will get blood flow to the appropriate areas and give you a training effect that won’t leave you sore, or stimulated to an extent that mandates serious recovery time.”


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