Roaring Fork Crossfit

“On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force.
Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen.”
                                                           -Greg Glassman (CrossFit Journal #4 [Dec.2002])

Workout of The Day

“HELEN”

3 rounds for time:

400 meter run

21 Kettlebell Swings

12 Pullups

Jon breaks the 10 minute mark on his first “Helen”. Strong!

Jon’s dad, Ray brings it hard on his first CF workout. Nice work Ray.

Results:

Jon 9:36

Carly 11:41 (Jump PU’s/ 20 lb DB)

Isabel 13:17 (Jump PU’s/ 20 lb DB)

Ray 13:36 (Jump PU’s/ 12 KG KB)

Bob 18:14 (Gray band/ 12KG KB)

Mark 18:16 (Jump PU’s/ 16 KG KB)