How Bad is Peanut Butter, Really?

Comments (0)     

Do you know about CrossFit for Hope? Have you signed up? Join CrossFitters around the world in the "Hope" workout on June 9th. 100% of all monies raised goes to St. Jude Children's Research Hospital.

Comments (0)     

10 min A.M.R.A.P-
9 Double Under's (or 27 single Under's)
6 Hand Stand Push-Ups (or Pike Push-ups)
3 Hang Cleans 85lb/155lb

"A Different Unit of Measure" from Krellpw's Blog.

Don't forget the gym is closed this friday for all classes! Sorry for the inconvience all the trainers will be at Regionals.

Comments (0)     

Enlarge Image

Fight Gone Bad is one of the CrossFit benchmark WODs. Here’s how it works:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

1. . Wallballs: 20 pound ball, 10 ft target. (Reps)
2. . Sumo Deadlift High-Pull: 75 pounds (Reps)
3. . Box Jump: 20? box (Reps)
4. . Push Press: 75 pounds (Reps)
5. . Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. [source]

"It's Never Just Lifting" from Gunx CrossFit (NY).

Comments (0)     

Enlarge Image

"Doing a wall split. You could say we stress flexibility at our box." -- Jaffney Roode, CrossFit H2O (MA)

Comments (0)     

Strength- Back Squats- 8-3-3-3+

W.O.D-
21-15-9 Reps of:
Sumo Dead High Pulls 95lb/65lb
Push Press 95lb/65lb

Congrats to David this morning for getting the time to beat! 6:03 with 95lb! Lets see if anyone in the 6:30pm class can beat his fast time!



Watch the Central East Regional's this weekend on ESPN 3, or Stream online @ www.crossfitgames.com

Comments (0)     

"Angie"

100 Pull-Ups
100 Push- Ups
100 Sit-Up
100 Squats

Must complete all 100 reps before moving on to the next exercise. Scale if needed to less reps! Good luck this is a bench mark w.o.d

"Harper: 'Thank God for Greg Glassman'" from CrossFit Fire of the Gods (TN).

Comments (1)     

Enlarge Image

CrossFit Crave (OH) on vacation in Mexico.

"Speal" from Lisbeth.

Comments (0)     

Strength- Muscle Up practice
              - Hang Snatch
              - Deadlift's

W.O.D- Row 1k


Regional Update

"The 'Whole-Man' Concept" from CrossFit Liberation (VA).

Comments (0)     

Enlarge Image

Team Event #6 at the South East Regionals of the 2012 Reebok CrossFit Games.

hurts

How to minimize the soreness.

Let’s see where to start, how about a little background.  I have learned a ton, trial and error, in the five years of doing high intense workouts, heavy lifting (heavy for me), and still having to live life and go to work.  Also my work does requires me to do some physical stuff, just a little.

Everyone gets sore if they push hard enough.  Some people get more sore than others. I will try to give you a game plan to make your workouts less sore and more effective.  You should be able to take care of yourself, in my opinion you can do it without doctors and other specialists that some times get in the way, we will talk about that later.

Game plan

First and foremost, NO PAIN MEDS!  Let me explain, NSAIDS (non steroidal anti-inflammatory drugs), which are Ibuprofen, naproxen, aspirin.  NSAIDS do take away the inflammation or pain but it blunts or slows the healing process.  Now just because I didn’t say things like Tylenol, narcotics, or muscle relaxers doesn’t give you a free pass.  These take away the pain differently but it still does the same thing and actually could get you hurt if you take one and push past your limits.

Alright let’s get to what you can do.   Eat better (anti-inflamation diet, like paleo), fish oil, cool down, stretch or mobilize before and after workouts, ice bath or shower, compression and ice.  Let’s break it down.  Eat an anti-inflammatory foods, if your body is always fighting your food that you shove down then your muscles get less attention.  If you want to take something for inflammation, take fish oil it is a natural and healthy anti-inflammatory.  Cooling down, most crossfiters just want to die after each WOD. Resting a little after is fine but you need to get up and move, it helps in getting a jump start on the healing process.  Stretching or mobility before and after will help your body find its normal range of motion.  If you are stiff before you start working out you will just create more stiffness.  Ice bathes or real cold showers, 5-10 minutes, they will reduce the inflammation and the natural rewarming of your tissues will bring circulation and healing to your whole system.  Compression clothing is great for sore muscles, with the compression on your swelling muscle the clothes help keep that in check.  Ice is great for isolated soreness like your forearms or upper arms.  The easiest way, in my opinion, to do this is to grab a ice cube and a paper towel. Massage the area with the ice cube and wipe the melted water off with the paper towel.  You can also use a bag of ice.  Only go until the area is numb, DO NOT give yourself frostbite.

Try one or more of these things to decrease your soreness.  I do a combination of all of them.  You will soon find out what works well for you.  Doctors and other specialist have their place but if you need to go to a doctor every time you get sore or a massage after every workout that gets expensive and time consuming.  Learn to take care of your own stuff.

Comments (0)     

"Who Should Train at CrossFit Hustle" from CrossFit Hustle (KY).

Comments (0)     

 5 Rounds of:
12 med ball sit-ups
9 Box Jumps
6 Power Cleans 95lb/135lbs
For time!

The 10am class was packed so we did this workout with a partner and it worked out great, we just added a little running!


"Just Squat" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Comments (0)     

Strength: Back Squats

W.O.D-" Workout of Day"

10min A.M.R.A.P (As many Rounds as possible)

- 5 Front Squats 105lb/155lb
- 10 Push-ups
- 200m Run

Comments (0)     

Strength- Hang Cleans

W.O.D- For Time:
15 Push Press 65lb/75lbs
20 Ball Slams
400m Run
15 Overhead Squats 65lb/75lbs
20 Ball Slams
400m Run
15 Sumo High Pulls 65lb/75lbs
20 Ball Slams

Cool Down : 1min planks x2

Update: We will be closed Friday May 18th for all classes, all the trainer's will be at the Nor Cal Regionals!

Comments (0)     

Kevin Bania of Cream City CrossFit (WI) nails a 60" box jump: Video.

"Trail Running Shoes" with Brian MacKenzie by Again Faster Equipment, video [wmv] [mov]

Comments (0)     

"Just Squat" with Greg Glassman, CrossFit Journal preview video [wmv] [mov]

Regional Preview: Week 1, April 27-29, 2012 - video [wmv] [mov] [HD mov]

Regional Preview: Week 2, May 4-6, 2012 - video [wmv] [mov] [HD mov]

"If what you did yesterday seems big, you haven't done anything today." -Lou Holtz

Comments (0)     

If you have signed up for Living Social it is very important that you attend one Intro class before you come to Living Social Elements class.

Now you can start signing up for classes under our schedule, just click on the class you would like to come to and sign up. There is a cap for Living Social Classes so make sure you sign up soon! Thank you and were excited to meet you! Megan Nichols

Comments (0)     

• description
• map & locations (3)
• fine print

Comments (0)     

Comments (0)     

Comments (0)