YOU ALL PR'D AGAIN! YOU'RE THE BEST!

"Jumpin" Jen at it again!

Way to go "Rockin" DOC!

Everyone did h.s.p.u on the wall!!!

Wednesday's WOD
Backsquat
3-3-3-1-1-1
Then
4 rounds of...
5 h.s.p.u
10 dips
15 K to E

PR's For EVERYONE on the Bench Press!

A-1 Andrea PR'S Again on the Bench Press!












Jammin Jasmine PR'S Just Like Her Mom!







You All are Amazing and We Look Forward to MANY MANY More!

Happy Birthday Miss Misty!

Misty has a great Birthday WOD for all on Tuesday!

Relief From Howdy Partner!

Foam Rolling: The Quads and Hip Flexors

The quadriceps muscle earns its name from the “four heads” it is composed of: vastus medialis, rectus femoris, vastus intermedius, and vastus lateralis. These four muscles work together to create an extremely powerful knee extensor. The rectus femoris is unique in that it is the only muscle in the quadriceps that orignates from the pelvis, specifically the illium. This actually makes the rectus femoris both a knee extensor and a hip flexor. GHD sit-ups, when done properly, make good use of the rectus femoris. The quads are essential for human movement, standing, walking, running, kicking, jumping, squats, lunges, deadlifts, cleans, jerks, and snatches all require the use of the quads.

• To foam roll the quads, start with the foam roller on the ground, perpendicular to your body.
• Position of the front of your thigh on the roller and begin rolling toward your knee.
• Work slowly, going back and forth between the middle of the thigh and the area just above the knee.
• Spend an extra 15-30 seconds working on any hot spots you may encounter.

• To foam roll the hip flexors, start just as you did for the quads but roll up toward your hip.
• Stop just below the bony part of your hip. Again, make sure you spend extra time on the “knotted” up areas.

Foam rolling can be done before or after working out, just make sure you do it at some point in the day. If you have particularly tight quads and you know you’ll see some squats in your workout, try to foam roll prior to your workout. Either way, you’ll soon see improvements in the quality of your movement.

Refer to older posts for other foam roller techniques.

Howdy Partner WOD on Saturday

800 m run = 400 forward & 400 backwards
Then
100 Sit up partner ball toss
200 Jump rope
200 Push ups
100 Pull ups
100 Med ball cleans
100 Thrusters

Hollow's and Superman's

The 7 pm class working on their core!

Long Runs, Ring Planks, Rows & Dips

Kipping Swing

The sound is not the best so turn it up!!

Renegade Rows

Warm Ups!

Gymnastics Certification

I had a great cert. at Alamo C.F. with Coach Tucker!

Looking forward to showing y'all some stuff!

92kg clean and jerk

Olympic lifting class today 4-6pm

Miss Melissa's Getting Strong!

Melissa couldn't lift her weight and lock out her arms on the paralette bars.
Look at her now! L-sit pull ups here we come!

When Melissa first started she could only put her knees
to her Tummy.Looks like it's elbows now! These are the signs of a strong core!
See what hard work brings you! You Go Girl!!

YOU'VE COME A LONG WAY BABY!

Check out Sonja's Bad Ass form during today's WOD!

5 rounds of
10 Tire Flips
10 Tire Jumps
Then...
1 round of
15 D.H.Pull Ups
15 D. H. Chin ups
75 Sit ups
30 Push ups

GRACE TODAY!

PR's Again, Again & Again!

"Amazing" Andrea Kills the Bench Press with a New PR!

Megan "The Machine" & "Jammin" Jessica PR's Again!

"Stellar" Steve PR's Again!

"Dandy" Doc pulls another PR too!
Not pictured
Matt The "Magnificent "&" Marvelous "Melissa
Knocked out another PR too!

Relief From Barbara!

Foam Rolling: The Glutes and Piriformis

The glutes are a highly important group of muscles that allow you to squat, deadlift, lunge, jump, clean, snatch, decelerate, change direction, accelerate and move explosively. The gluteal group is made up of three muscles: gluteus maximus, gluteus medius, and gluteus minimus. In a squat, these muscles work in concert to extend and abduct the hips. The piriformis is located in the gluteal region and serves to externally rotate the thigh. Considering the amont of hip-dominant and knee-dominant movements in our program, it would be beneficial to do some soft tissue work on this highly used area.

To foam roll your glutes/piriformis:
-Sit on a foam roller with your right leg crossed on top of your left.
-Shift your weight so that only your right glute is in contact with the foam roller.
-Begin rolling on the outside portion of the glutes.
-From there, you can move upward and toward your midline in order to foam roll the piriformis.
-Switch sides and repeat.

Barbara, Barbara, Barbara

5 rounds of...
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 min. between rounds

More Foam Rolling

Foam Rolling: Thoracic Spine (Upper Back) – Part One

Adequate mobility in the thoracic spine is essential for good posture and proper lifting mechanics. Excessive kyphosis, rounding of the upper back, can result from the slouched posture assumed by most desk jockeys. This posture makes any overhead pressing movement extremely difficult to properly execute. Even in movements like the front squat or deadlift, a lack of mobility in the t-spine results in faulty lifting mechanics which in turn leads to prematurely failed lifts and in some cases injuries. Everyone can benefit from more thoracic mobility. I have yet to meet an athlete that has too much mobility in their t-spine (lumbar spine is another story however).

1. Start with the foam roller on the floor and begin rolling at your traps.
2. Slowly roll down toward the middle of your back.
3. You can place your hands on opposite sides of your torso, similar to hugging yourself, in order to expose of more of the upper back musculature.
4. As you encounter any trigger points, knots, or hot spots, pause on these areas to help relieve the tight bands of muscle.
5. There may be some discomfort initially but stay relaxed and you will feel the area loosen

Megan's PR Day!

Great job Megan "the machine" on your D.L. PR!

Megan "the machine" doing handstand push ups from her new found kick up!

It's The Real Deal Folks!

Gimmick, or the Real Deal?

K-Star of SFCF had a great post last week titled “Not a Gimmick.” The post was perhaps the best summation of why CrossFit methods are so efficient and effective at making folks fitter. In response to a question of why CrossFit methods are so popular and successful, K-Star said, “Because, it’s not a gimmick. Front-Squatting and Running isn’t a gimmick.”

The SFCF post goes on to point out that “[m]arrying together Olympic sports is a hard stinking workout, and one without a ceiling or top-end,” and then explores the elements that make up our program:

Gymnastics? Not a gimmick. Check.
Olympic Weight-Lifting? Not a gimmick. Check.
Barbell Training? Not a gimmick. Check.
Running and rowing? Not a gimmick. Check.
All these elements mixed together? Gut Check.

Brilliant. This is exactly what separates us from the rest of the fitness world. We’re cutting away the crap gimmicks and shortcuts. There is no 8-second Abs machine or ridiculous hula chair that will make you fit while you watch T.V. If you walk into Taylor Sport, SFCF or any other CrossFit affiliate worth it’s salt, you’re going to be expected to work hard. You’ll be provided tools to achieve your fitness goals quicker than you might with other training protocols, and you’ll be given a lot of support from the coaches and crew, but nobody is going to promise you fitness without effort.

Now ask yourself (if you haven’t already) if you’re nutrition plan follows these same principles. Our first and best recommendation comes straight from World-Class Fitness in 100 Words – “Eat meat and vegetables, nuts and seeds, some fruit, less starch and no sugar. Keep intake to levels that will support exercise but not body fat.” No gimmick there either. Meat, vegetables, nuts, seeds and fruit have been staples of our diet since we started walking upright.

Seems simple right? Then stop buying the crap gimmicks. If someone promises that a supplement will help you pack on muscle or drop a lot of weight quickly, it’s a gimmick. If someone promises you can eat whatever you want as long as you take the pill they’re offering, it’s a gimmick. If it has a label with a laundry list of ingredients, it is a chemistry experiment masquerading as food. If you heard about the product on a commercial, it shouldn’t be eaten.

Keep it simple. Apples, walnuts, fish, turkey and asparagus don’t require nutrition labels, ingredient lists, potential side effect warnings, and marketing campaigns. These are good wholesome foods that have been around forever. They are nutrient-rich and pretty darn tasty once you cleanse your taste buds of the massive quantities of sugar and salt found in most packaged foods.

Stay the course with good clean eating, stay away from the crap gimmicks, and you will find that your body is optimally fueled for the gimmick-free workouts that we’re throwing at you.

Coach Laura