Tag Archives: Flexibility

Sunday, 4/29/12

28 Apr

A little note about the noise-level for the next few days… there was a fire in the apartments above us on the fourth floor on Saturday along with a water main break and SOMEWHERE in that mix, the entire sprinkler system around my office, our storage room, and the Yoga Dojo burst.  This happened at about 3am Saturday morning.  FUN TIMES.  All that said, we apologize for the appearance of the gym right now (including the shortage of towels for showers!) we’re working on it!  We have some HUGE dehumidifiers going right now and for next two days and things should be 100% dry by the Tuesday morning.  They make a LOT of noise but we’ll try to turn a bunch of while you all are training so you can hear us talk! As much as we can though we’ll be trying to keep them on when we’re not teaching a bunch of you.  Thanks for bearing with us!

9am, Gymnastics
10am, Session
11am, CROGA
12pm, Session
1pm, Gymnastics

– I just love this cow.  SO much.  The trip to Wyebrook Farm was a LOT of fun.  We will go sometime again in maybe about a month – but if you’d like to get there on your own, you can!  They are now open every weekend!  For more news about Wyebrook, like their Facebook Page!

More on the topic of “flexibility” – how much ROM (Range of Motion/Flexibility) do you really need?  I love this paragraph from Dr. Kelly Starrett of MobilityWod.com – check it out!

The pretty popular Yoga Seminar with Gina yesterday!


SELF-MYOFASCIAL RELEASE: Lax Ball Hip Flexors, Feet, and Calves, 8 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side. Spiderman Stretch, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Turkish Get Up
STRENGTH: 15 minutes of work with the Turkish Get Up – work up to a max or simply practice the skill.
METABOLIC CONDITIONING: “Karen” 150 Wallballs for time, MANDATORY 8 minute cap. (to preserve you for PEAK WEEK!)


A little update on Gymnastics equipment:  our super tall bar was supposed to be installed last week – apologies to those of you blessed with the gift of being able to do your wallballs more easily simply because you are reachier – I’m crossing my fingers that it will get put in this week.  Also, it seems like this will definitely be the week that rings and ropes get hung, so we’ll be back to those shenanigans soon enough.  Thank you for your patience.

GYMNASTICS at 9am and 1pm:

SELF-MYOFASCIAL RELEASE: lax ball shoulders (front and back), 5 minutes
MOBILITY: band overhead stretch, 1 minute each side; band assisted pec stretch, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 5 cat camels, 10 second false grip hang, 5 inverted grip push-ups, 10 arm swings
POSTURE & STABILITY: L-sit/Tuck-sit on parallettes, 1 minute
SKILL: muscle-up
5 jumping muscle-ups
7 burpee tuck-jumps
12 hollow rocks

One of my favorite ORIGINAL Crossfitters (we’re talking, been doing CF for over 10 years, she is 120lbs. and has clean and jerked 178lbs., snatched 140lbs., deadlifts 280lbs., and squats 260lbs.) in a slow-mo version of the muscle-up – she does such a GREAT job of keeping her hands really active throughout the course of the movement.  Beautiful stuff! (Thanks to Nat, of HookGrip for being at the Games and capturing this footage!)



MOVEMENT PREP: Coach’s Choice, 15 minutes.
For time: Row 2k, 50 One-legged squats (alternating), 30 Hang Cleans (225/135lbs.)


Yoga Seminar coming up this Weekend!

22 Apr

Just in case you missed it, there’s an awesome Seminar taking place this Saturday at CFCC from 12-3pm. Gina Stickney (of Dhyana Yoga fame) is coming to CFCC!

Gina’s specialty is a type of yoga called Anusara, which for me, personally, has been extremely helpful for me in defining a set point of mobility and freedom of movement (I should not feel inhibited while in a class and if I do, I know I haven’t been exactly diligent in my recovery methods).  If you’re part of the CFCC BCCC or even just looking to alleviate some of the tension in your life but maybe through a different method than “Fran” – give it a try!  You won’t regret it!

This info packed seminar and practice will inform and enhance your balance, flexibility, body awareness, stamina & mood, while bringing your body back into it’s optimal blueprint.  Address joint alignment (specifically shoulders & knees) bio-mechanics of practice, injury prevention, breathing, mindfulness & further relaxation techniques.  The format will be short lecture with a 2 hour + detailed yoga practice.

Sign up on MINDBODY under “Seminars” to attend!, it’s just $15 for members, and $50 for non-members.

Wednesday, 4/11/12

10 Apr

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments!

ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between

YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will be a regular part of our rotation from now on!  In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):

1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.

Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. 🙂 In fact, it's probably occasionally necessary.

“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).

Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011

5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift.

5 Coaching Cues for the Deadlift, from Tony Gentilcore.

Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 – if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.

More on Glute Training and why we do it is here.  (not WFS!)

An oldie, but a good one.

Monday, 3/5/12

4 Mar

Specialized Classes: Mobility with Tim, at 730pm – Olympic Lifting with Jim from 6-8pm.
Elements: 9am with Chris, 7pm with Liz

Death Squad. Kicking ass. Taking names. Possibly directing traffic. You know you want one.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead, and into Snatch Width, 1 minute each side.
DYNAMIC WARM-UP: 25 steps of a Prisoner Lunge and one length of the gym of Toy Soldiers.
POSTURAL STABILIZATION: Handstand Hold, 1 minute. Followed by a Single Leg Squat Hold, 1 minute each side.
STRENGTH: Overhead Squat, up to a peak of 2 reps.
METABOLIC CONDITIONING: 21-15-9 reps of: Front Squat 95/65, alternated with a Push Press 95/65.

*This metcon should be light and should definitely be taken from the floor. There is a time cap of 7 minutes on the workout. If you finish the metcon in under 4 minutes, you will be asked to rest a full 2 minutes, and complete the same workout again. Post both times to the board. Ideally, pick a load that allows you to repeat.

You know what’s INSPIRING?  Your fellow CFCCers! Who do you just LOVE to watch train?  Post to comments!


Back Smoked?  You HAVE to know how to take care of this.  Check out the video below and JOT this down on your calendar.  This is definitely one of the best Mobility WODs out there!

Wednesday, 12/28/11

27 Dec

Venus with Biceps.

Shoulder Hurt Starts Here.

Salt and Blood Pressure – from Mark’s Daily Apple.

For more information on the incredible man below.

Endurance is patience concentrated. – Thomas Carlyle


SELF-MYOFASCIAL RELEASE: Foam Roll Everythang, til 10 past.
MOBILITY: Partner Assisted Thoracic Extension, 1 minute. Spiderman Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: Skill Work with the Turkish Get Up
STRENGTH: Max Turkish Get Up (use any consenting implement you like) – you’ll have about 15 minutes to actually do this – so choose your loads wisely.
METABOLIC CONDITIONING: 100 Burpees for time. (We’re being nice, it’s traditionally 150).
POSTURAL RESTORATION: Lax Ball Shoulders, 5 minutes. Pec Roll, 1 minute each side. Band Overhead, 1 minute each side.

*If you want your shoulders to work for the rest of the week – DO THE POSTURAL RESTORATION!*

CROSSFIT ENDURANCE with Liz at 530pm.
ROWING, 3x1000m, rest 3:00, hold 3-5 secs

MOBILITY with Tim at 730pm.

Monday, 11/28/11

27 Nov

MOBILITY CLASS with Tim is tonight at 730pm! Feeling a bit creaky? Come out and get super supple! 🙂

Do you like olive oil?  Do you like THE BEST OLIVE OIL?  Check out our original handstander, Tony Kas’s olive oil supply site – I’ve seen the grove that this stuff is from in Greece – it’s the real thing!

Interesting thoughts on Running on the Beach, from Brian McKenzie of CrossFit Endurance.  Check out the video here.  Did you know that our CrossFit Endurance Coach Liz is a SPECIALIST in POSE Running Form, or… the most efficient way to run?  Not only can you get coaching from her on running but she’s also GREAT at Programming for those of you who feel your endurance limits you the most – come out to her CrossFit Endurance classes at 530pm on Wednesday and 10am on Saturday to learn more.

Please note, the Advanced Class this coming week is from 9-1030am this Sunday, Intro to Olympic Lifting will be from 1030am-12pm.

Chrissey handstands at home over Thanksgiving, pup examines her form. 🙂

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, Lax Ball Triceps, Lax Ball Glute/Hamstring Tie-in – til 8 past.
DYNAMIC WARM-UP: 20ft. of prisoner lunges, 20ft. over/under, 20ft. duck walk.
POSTURE AND STABILITY: Single Leg Squat hold, 1 minute each side.
POWER: Squat Clean, beginning with 2, up to a peak of 1.
METABOLIC CONDITIONING: 4 rounds for max reps in one minute of: 20ft. shuttle sprint (1 rep = there and back). Rest 1 minute between rounds.

Sunday, 8/28/11

28 Aug

Feeling a little antsy at home? Try to pass this 10-minute squat test.