Looking Over

Register for our annual 4-week nutrition challenge here!

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Anastasia, Nadia, Elle, Jeff, Christine, Appa, and Megan

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Upcoming Events:

• Monday 4/28 - PaleoRx 2014 begins!
• Sunday 5/4 - STAR WARS Day - Original Trilogy showing at Foundation CrossFit. Time TBA

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WOD for Skills Week Thursday 4/24

ACTIVE RECOVERY

loaded carries and sleds

then

PANIC BREATHING

This is a partner WOD. The team will perform a 5-1 row. Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to be performed at MAX intensity. While one partner is rowing the other will be “resting”.

The “rest” is completed with two kettlebells in the rack* position (24/16kg). The “resting” partner will rack the bells at the beginning of their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty for every offense.

Post time to the Cody app!

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Why You Should Not Be Running - Mark Rippetoe for PJ Lifestyle

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Trainer's Choice Thursdays

Hannah N

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

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WOD for Thursday 12/5
STRENGTH
front squat 3x10
ACTIVE RECOVERY
Trainer's Choice!
Post results to whiteboard/journal/Cody.
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CrossFit: The Good, The Bad, The Ugly - T-Nation
My thoughts:

• An accurate and fair assessment from one of the original Subject Matter Experts from the CrossFit world.
• It is fair to criticize the system in which anyone with $1000 can get "certified" and start their own gym.
• I am also in agreement in the Exercise vs. Training topic. This has been something I've had to develop personally for myself and for the gyms in the past couple of years.
• That being said, I'd like to think our program has vastly improved. Just look at the workouts from two years ago. (Go ahead, check the archives!)
• I still believe in the CrossFit community because it still does more good than harm. People get hurt doing stupid shit, but we try to minimize those opportunities by providing a learning atmosphere that values moving well and living healthy over who can get the fastest "FRAN" time or lift the heaviest weights… even if that's the fun thing to talk about.

What do you think? Do we do a decent job?

Ruh Roh

Elliot W

---- Sign up for the Freestyle Connection Seminar with Carl Paoli on Sunday 10/27 here. ----
WOD for Deload Thursday 8/29

GYMNASTICS

work on bar muscle-up for 15 minutes

CONDITIONING

5 rounds:
12 depth jumps, 24/18"
6 muscle snatches

then

5 attempts to find max calories in one minute on the AirDyne

Post results to whiteboard/comments/Cody.

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The Fallacy of High-Rep Olympic Lifting - Mark Rippetoe on T-Nation

Where'd that picture come from?

The Not-So-Evils of High-Rep Weightlifting - Juggernaut

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Sequence of a Low-Bar Back Squat

1. Squat Stretch:

Eric P

2. With a low-bar position*, unrack the bar:

Pao

3. Initiate the movement by sendin your hips back while keeping the chest and elbows up:

Blair

4. Squat until your break parallel (crease-of-hip drops below top-of-kneecap):

AB

5. Stand while keeping your torso angle unchanged:

Cheryl

6. Walk the bar back into the rack:

Boudy

7. Rest and sit down:

Jake V

Click to enlarge any of those photos.

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WOD

A.
within 15 minutes:
back squat 3x5

B.
GHR 3x10

C.
3 rounds for time:
35 double kettlebell front lunge, 24/16kg
300m farmer's walk, 24/16kg

Post time to whiteboard!

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*Platform: The Squat - Bar Position - Starting Strength

Coach Mark Rippetoe explains the positioning of the grip and the bar for the low bar back squat.

• Thumbs above
• Narrow grip
• Elbows up
• Weight off arms, wrists, elbows
• Loaded on back, supported on back muscles

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If you didn't know

Former NBA athlete and current TNT basketball commentator Charles Barkley recently started doing CrossFit.



Do you think that Sir Charles will stick with it?

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WOD

7 rounds for time:
20 push presses, 40/25kg
470m run

Post time to comments!

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Did CGO 11.6 kick your ass and rough up your hands? Coach Mark Rippetoe shares his advice in avoiding excessive callus buildup:

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LIFTING SHOES

Why should weightlifting shoes top your equipment list?

Mark Rippetoe:

Shoes are the only piece of personal equipment that you really need to own. It only takes one set of five in a pair of squat shoes to demonstrate convincingly to anybody who has done more than one squat workout. A good pair of squat shoes adds enough to the efficiency of the movement that the cost is easily justified. For anywhere from $50 to $200 for the newest Adidas weightlifting shoes, a pair of proper shoes makes a big difference in the way a squat feels. Powerlifting squat shoes have relatively flat soles, and Olympic weightlifting shoes have a little lift in the heal that makes it easier to get the knees forward just in front of the toes. Your choice will depend on your squatting style and your flexibility. Most squat shoes have metatarsal straps to increase lateral stability and suck the foot back into the shoe to reduce intra-shoe movement.

But the main feature of a squat shoe is heel compressibility. The drive out of the bottom starts at the floor, where the feet start the kinetic chain. If the contact between the feet and the floor is the squishy gel or air cell of a running shoe, a percentage of the force of the drive will be absorbed by the compression of the cell. This compression is fine for running, but when squatting it reduces power transmission efficiency and prevents foot stability. Unstable footing interferes with the reproducibility of the movement pattern, rendering virtually every squat a whole new experience and preventing the development of good technique. Squatting in running shoes is like squatting on a bed. Many people get away with it for years, but serious lifters invest in squat shoes. They aren't that expensive, especially compared to brand new name brand athletic shoes, and they make a huge difference in the way a squat feels.