Raymond here has found one legit use for our foam rollers.  I believe perched on the top of the stack is an Orca named Willy.  There is another more Crossfit-related use for these things however.  A lot of times we look at training hard, doing CrossFit, as the magic pill to make us wonderful.  Training [...]]]>

Raymond here has found one legit use for our foam rollers.  I believe perched on the top of the stack is an Orca named Willy.  There is another more Crossfit-related use for these things however.  A lot of times we look at training hard, doing CrossFit, as the magic pill to make us wonderful.  Training is only one piece of keeping the body well.  I’ve written before about sleep and many times about food, but there is another aspect of caring for your physical body which involves caring for your muscle tissue.  There are therapies and therapists of all varieties than can benefit your hard worked muscles.  There is also the everyday, cheap, in-house approach.  Foam Rolling is one good one.

Listen to Jon Gilsom of Again Faster describe how and why foam rolling should be an EVERYDAY part of your crossfitting.  This is an excellent video of foam rolling.  Watch it please.  There will be a test later.  Click here: Foam Rolling with Again Faster.

PS.  If you are still having trouble with muscle and joint pain even if you move properly and you care well for your muscles, I hope you will turn to the potentially inflammatory nature of your diet to look for another contributor.

This is what the rest of the world of fitness is reminding you about these days.  Even many CrossFit Affiliates are urging their clients to get their nutrition dialed in because swim suit season is right around the corner.  I am urging you to get your nutrition dialed in so you can live longer and [...]]]>

This is what the rest of the world of fitness is reminding you about these days.  Even many CrossFit Affiliates are urging their clients to get their nutrition dialed in because swim suit season is right around the corner.  I am urging you to get your nutrition dialed in so you can live longer and healthier.  Not much pizazz I know, but the great thing is that you’ll also look better in your swim suit.  Except we live in the desert where there aren’t any beaches.  Never mind the details.  If you have not had a chance to hear the basics of the Paleo Diet this Tuesday night, March 16 at 7pm is your chance.  This lecture is free and open to the public.  Even though I love to talk about food I do limit myself to one hour, so you can head for your bed at 8:00pm.

In that colander in the picture there are enough species of greens to nearly put me, in one dinner, ahead of the average American’s yearly plant species intake.  Did you know that was an important piece of pre-agricultural diets?  They actually ate MORE kinds of vegetables than the farmers.  You can look at my blog to find out what I did with these little leaves: www.huntitgatheritworkit.blogspot.com

I want to congratulate the people who came this morning and got a rowing lesson.  It is really exciting to know that people are into learning new things and getting better.  Jerry really clarified some things for me, and I think, most of us there.  I never knew that when the chain makes that snapping [...]]]>

I want to congratulate the people who came this morning and got a rowing lesson.  It is really exciting to know that people are into learning new things and getting better.  Jerry really clarified some things for me, and I think, most of us there.  I never knew that when the chain makes that snapping sound when people get rowing hard, it is because they are pushing the handle back with force on what should be the recovery phase of the rowing stroke.  I knew it was bad, but didn’t know the cause.  We also had a chance to feel how much upper back and core strength are used to maintain accurate posture for the most efficient rowing technique.  As with all things crossfit, listening to Jerry, and watching him row, reminded me again of how you can utilize good body mechanics with solid movement technique and do more work, faster with less fatigue.  When I think about our modern society I often think about, and observe, how many of us don’t really know how to move our bodies well.  My uncles-strong, practical men-shake their heads when they watch a “city” person try to do a physical task.  What they diagnose as lack of common sense, is partly a lack of familiarity with how to get your body to function efficiently for you.  Jerry shed a little light on how to move efficiently on the rower.  I think he has much more to offer, but first we have to nail down what we learned today.  I believe there were a dozen of us there today.  So, a call to “Jerry’s dozen” to hop on the rowers when you can and practise.  Thanks Jerry!

Hey all,

Your power snatches are looking better and better these days.  The two primary things I’ve noticed watching you all are:

1.Using your arms to get the bar off the ground.  Your arms shouldn’t really do the work.

2.  Being too far forward onto the balls of your feet.  Get your weight back in your heels.

Here are [...]]]>

Hey all,

Your power snatches are looking better and better these days.  The two primary things I’ve noticed watching you all are:

1.Using your arms to get the bar off the ground.  Your arms shouldn’t really do the work.

2.  Being too far forward onto the balls of your feet.  Get your weight back in your heels.

Here are two starting positions for you to check out.  I am in a more “beginner” position.  When I get blue shoes I’ll move to the advanced position.  Notice that Dave’s hips are lower than mine and his back is more upright.   You must resist the temptation to let your hips pop up first.  Keep your back up.

Those of you signed up to learn better rowing technique don’t forget, tomorrow at 11:00am.  Jerry made me feel a little better about my paltry calories from the 5min row for calories, something about short legs.  Ryan C. I think, rowed over 100 cal.  Anyone else?

I think Christy looks radiant.  She has just finished her 75 burpees.  This is an interesting workout.  Pretty dull on paper.  Lackluster on the whiteboard.  But the effect…

As Dave explained it, it is possible to do burpees until you pass out.  You really don’t exactly reach muscular failure.  You can’t possibly fail technically.  You aren’t [...]]]>

I think Christy looks radiant.  She has just finished her 75 burpees.  This is an interesting workout.  Pretty dull on paper.  Lackluster on the whiteboard.  But the effect…

As Dave explained it, it is possible to do burpees until you pass out.  You really don’t exactly reach muscular failure.  You can’t possibly fail technically.  You aren’t putting yourself at risk of permanent injury if you get sloppy.  It is just those aching legs and bursting lungs.  Your lungs will draw another breath and your legs will get you up off the floor again.  Your pace is determined, in part, by attitude, fortitude and ability to suffer.  Obviously, fitness plays a huge role in your time, but what I predict is that you will be impressed by your improvement in the very near future even though your fitness will not have had time to progress all that much.  I was so pleased watching all of you that just kept moving, no matter how slowly.  You didn’t stop.  High five to all of you that just kept going.  Congrats also to the lovely and flexible Mateo M. who did it in 3:11!  Someone get him next time.

Andres’ class has a certain responsibility.  Usually it is your trainer’s job to help you keep on track with your goals and help you with accountability.  But Andres has set himself an impressive goal of cleaning up the sailor language.  The thing is, everyone loves a sailor, but this will be helpful for those of [...]]]>

Andres’ class has a certain responsibility.  Usually it is your trainer’s job to help you keep on track with your goals and help you with accountability.  But Andres has set himself an impressive goal of cleaning up the sailor language.  The thing is, everyone loves a sailor, but this will be helpful for those of us trying to create family/work/safe video with Andres in it.  I believe it is 5 burpees for each linguistic misstep.  Last night, I think it was 35.  I think your class should keep a total burpee count for the month for you.  This will be interesting.

A crew of us, Carl, Matt T, Janice, Andres, Dave and Kate headed out to get the Climb for a Cure started off right on Saturday.  We teamed up with Simply Dinners owner, and 9am CrossFitter, Maureen to send the Climbers off warmed up and looking for handmade chocolates.  Carl was undoubtedly the best at [...]]]>

A crew of us, Carl, Matt T, Janice, Andres, Dave and Kate headed out to get the Climb for a Cure started off right on Saturday.  We teamed up with Simply Dinners owner, and 9am CrossFitter, Maureen to send the Climbers off warmed up and looking for handmade chocolates.  Carl was undoubtedly the best at making sure every person there knew about CrossFit Works, but I think it was Maureen’s chocolates that really brought people close.  As for the warm up, nothing makes me feel more like I’m on a silly TV exercise show than doing jumping jacks on stage to music with Andres, Kate, Janice and Matt doing jumping jacks behind me…Anyway, it was very inspiring to see all those people out there with their teams ready to tackle A Mtn.  If you happened to be the proud recipient of a blue wrist band, send an email to us through our “Contact” option and you might win a prize…

You all know how strongly I feel about dressing properly for things.  This was the best dressed family there!!  My personal favorites.

We here at CrossFit Works like to see what you are made of every now and then.  What happens when you are asked to do something unusual with the potential to make you look silly, fall down or gasp!…lose?  Without getting too philosophical, CrossFit done properly with a team/group component can strengthen you for life [...]]]>

We here at CrossFit Works like to see what you are made of every now and then.  What happens when you are asked to do something unusual with the potential to make you look silly, fall down or gasp!…lose?  Without getting too philosophical, CrossFit done properly with a team/group component can strengthen you for life in the real world.  We can give you practice with things way outside your comfort zone.  We can put you on the spot and have everyone watch you.  We can ask you to do something you really don’t want to do.  What better place to be put in one of those uncomfortable, challenging situations than in your group class with all its accompanying camaraderie.  I’m pretty sure the definition of camaraderie involves sometimes making fun of your comrades.  Check out what happened (by clicking on the word “happened”) to Miranda O., one of CrossFit Headquarter’s staff members during the Utah, Nevada sectionals last week.  How cool is that she was laughing at herself.  That is CrossFit.  Not to mention Miranda’s unbelievable performance.  Enjoy the ridiculous.  It seems that Wheelbarrow Champions of the 6pm class are Jordan and Dietrich with Crandall and Mike G. close on their wheels, I mean heels-haha.

And-Andres’ 5:30pm class got a little surprise check on their progress in the Women’s Get-Some [...]]]> Check out the 6pm class as they listen to Dave explain “Fran”.  Hilarious.  I believe we should hold a contest for the best cartoon captions for each class member.  Remember, for lots of these folks this is their first “Fran” experience.

And-Andres’ 5:30pm class got a little surprise check on their progress in the Women’s Get-Some Challenge.  Everyone’s pushup numbers are inching up.  Excellent.  Next time Will, during the partner carry, I’d go with Danielle or Rene.  You’ll be safer.

Lori L., Liz C., Danielle (our one and only), Rene L. and Jessica E.