Showing posts with label The Movement Fix. Show all posts
Showing posts with label The Movement Fix. Show all posts

Tuesday, April 8, 2014

Deadlifts and Stuff

Nate M

We ran a Total this past weekend at CFSLU where a bunch of athletes found/retested their 1-rep max back squats, presses, and deadlifts.

The next CrossFit Total is Friday, May 16th!

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Upcoming Events:
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WOD for Deload Tuesday 4/8

STRENGTH

deadlift 5x3

CONDITIONING

6 rounds for time:
400m run
6 hang power cleans, 70/43kg

Post time to whiteboard/the Cody app.

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Articles You Should Probably Read
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Thursday, March 20, 2014

Deep Dips!

Laura W getting low and keeping a vertical forearm

Full range of motion is healthy range of motion!

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Upcoming Events:
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WOD for Test Week Thursday 3/20

STRENGTH

within 10 minutes do 100 dips in as few sets as possible

CONDITIONING

Within 3 minutes row 500m and then complete as many double unders as possible in the remaining time. Rest 1 minute.

Do 5 rounds for max total double unders.

Compare to Tuesday 25FEB2014. Post score to whiteboard.

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Our friend Barry of Broadcast Coffee started roasting his own beans- now he needs help with some names. Click here and vote for three of your favorites!

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We don't usually talk about the psoas as much in mobility because we don't believe it's one of the big problem areas for most people.

Dr. Ryan DeBell of Pacific Sport and Spine and the Movement Fix put out this great discussion on the issue:

Rolling Out Your Psoas - Good Idea? With Special Guest - The Movement Fix

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Monday, March 17, 2014

Front Squats and ELIZABETH

Did you see all of the Upcoming Events post?

Who else is excited?!

Monday marks the beginning of our testing week. Here's what's in store for you this week in order of completion:
  • front squat 5RM
  • ELIZABETH
  • max pullups
  • pistol/deadlift/pullup/burpee/cluster chipper retest
  • jerk 1RM
  • bench press 3RM
  • 500m row
  • row/double under retest
  • CGO 14.4
Get your body and mind prepped and let's get it!

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Upcoming Events:
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WOD for St. Patrick's Day Monday 3/17

STRENGTH

front squat 5RM

CONDITIONING

"ELIZABETH"
21-15-9 reps for time:
power clean, 61/45kg
ring dips

Compare to 03JAN2014. Post to whiteboard/the Cody app.

Wear green (shirt, shorts, pants, socks, shoes, or headbands. Nothing else counts!) or do 20 burpees at the beginning of class! Yeeee

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Front Squat Prep and Mobility - The Movement Fix

I've recently incorporated Jami Tikkanen's 27 Squats in my warmups as well.

If you get into the gym early tomorrow try some of these things out. Happy front squatting!

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Friday, March 14, 2014

ACTV RCVY or CGO 14.3


If you are a Games Open athlete then we are running heats every 30 minutes starting at 9am at Foundation CrossFit on Saturday 3/15.

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Upcoming Events:
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WOD for Champagne Friday 3/14

ACTIVE REST if you are a CrossFit Games Open athlete

or

CGO 14.3

as many reps as possible in 8 minutes:
10 deadlifts, 61/43kg
15 box jumps, 24/20"
15 deadlifts, 84/61kg
15 box jumps, 24/20"
20 deadlifts, 102/70kg
15 box jumps, 24/20"
25 deadlifts, 125/84kg
15 box jumps, 24/20"
30 deadlifts, 143/93kg
15 box jumps, 24/20"
35 deadlifts, 166/102kg

Since our gym works in kilograms, you have to do these loads at minimum. You only get one barbell for the workout. Collars optional.

Post score to whiteboard/the Cody app.

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Friday, March 7, 2014

How are your OHS and C2B?

BCS demonstrating lockout of an overhead squat
Ready for CGO 14.2?!
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Upcoming Events:
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WOD for Friday 3/7

ACTIVE RECOVERY

Today is the day to prepare and practice for Sunday's CGO 14.2

Unless you're not participating at VERSUS III in which case you'll do the workout today!

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The FCFCFSLU Warmup for CGO 14.2
  • This should take at least 20 minutes!
  • 40-stroke warmup row + 2 minutes of medium effort
  • Ido's Squat Routine. 10 reps each.
  • T-Spine roll, Messiah Stretch (find a partner), and/or Keg Stretch for 2 minutes
  • Banded Scap Flow. 10 reps each.
  • Sink stretch for 90 seconds or so
  • 3 rounds of 10 goblet squats and 10 ring rows and 10 Sotts presses
  • 3 minutes of medium-hard effort cardio (row, run, JR, AD)
  • 3 sets of 8 strict ring rows. Warmup your kip and chest-to-bar pull-up as well.
  • Warmup the weight and pace of execution of your overhead squat to 45/30kg
  • Cool out for at least 5-10 minutes before your performance.
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Other selected strategies from around the internets:




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Friday, February 28, 2014

14.1 is 11.1

To reserve your heat for the CGO 14.1 event on Saturday 3/1/2013, visit the SLU Zen Planner March calendar and follow our helpful step by step registration below.

Notes:
  • Sign up to be a judge here.
  • There are limited spaces in each heat since there is a 1:1 ratio of judge:athlete. If a heat is full, please select another one.
  • If an emergency comes up and you cannot come to your registered heat, please send an email to info@crossfitslu.com with the subject titled "CANCEL HEAT" so that another athlete can compete in your place.
  • You will be responsible for showing up early enough to get your own warmup in.
  • If you are not registered for the CrossFit Games Open, you do not need to register for a heat. You are welcome to show up and compete in any of the heats since you do not require an official judge.
(click to enlarge)



GOOD LUCK!

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Upcoming Events:
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WOD for Friday 2/28

ACTIVE RECOVERY

Let's get prepared for CGO 14.1 tomorrow at CrossFit SLU- time to mobilize your sticky spots, dial in the technique you need, and game plan your workout!

If you're not participating in the open: heavy farmers walks and yokes. For real. Because that's what you get.

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14.1 Quick and Effective Warmup - The Movement Fix

CGO 14.1 WOD Strategy Tips for Snatches and Double Unders - Barbell Shrugged

The official FCFCFSLU warmup will be listed tomorrow.

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Monday, January 27, 2014

What a Freakin Weekend!

KB, Ann-Marie, Lillian, AB, Anastasia, Vicky, Moonboots, Mark, Ben, Sara, Megan, Jenny, Erik, Patryk, Tony, Mike, Paul, EJ, and Brian

Congrats to everyone who participated in Local's Gym's Cretus Ex Duellum 2014 event!

as well as all of those who participated in the CrossFit Kettlebell Course with Zach and Roo of Morgan Junction CrossFit

Adi, Grayson, Jessie, Cheryl, Sheena, Jared, Roo, Zach, Ron, and MacGregor

and finally to Jake who represented at Ergomania! He set a PR for his 2k!

Jake V

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WOD for Monday 1/27
STRENGTH
for 10 minutes:
15-second handstand
15-second rest
CONDITIONING
21-15-9 reps for time:
back squat, 61/45kg
pullups
Compare and contrast to 06JAN2014. Post time to whiteboard/comments/the Cody app.
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Wednesday, December 18, 2013

Thunder Thighs?

(the shirt says it all)

Remember: we are closed for all evening classes (3:30pm-8:30pm) this Thursday for a Staff Meeting!

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WOD for Volume Week Wednesday 12/18

STRENGTH

jerk 10x2

CONDITIONING

Gorilla Games 2013 - Open Event 2

Go through each of the stations for max reps:
  • 20 seconds of front squats, 45/30kg
  • 10 second rest
  • 20 seconds of front squats, 53/38kg
  • 10 seconds rest
  • 20 seconds of front squats, 61/45kg
  • 10 seconds rest
  • 20 seconds of front squats, 70/50kg
  • 10 seconds rest
  • 20 seconds of front squats, 80kg/56kg
Score = total kilograms lifted. Post score to whiteboard/journal/the Cody app.

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How To Double Under Like a Boss - The Movement Fix


Don't these tips sound familiar?

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