Roaring Fork Crossfit

There will be no WOD this coming Saturday at Crown Mountain due to the holiday weekend.

We will also be closed on Monday, Labor Day, and back to our usual schedule on Tues the 7th.

If you need some ideas for workouts that can be done anywhere without any equipment, look here.

Get ready, the second half of our ” Murph Challenge “  is almost here. We will be holding the second half of the Murph Challenge on Monday, September 13th. For those of you who were not here at the beginning of the summer, you can also participate as this will be the WOD, and you can then repeat your effort in the spring to see your improvement. Click on the link above if you are unfamiliar with Murph. Don’t worry, there will be plenty of scaling options available.

Pre WOD

Rowing clinic with Bob Nix

Bob is a former competitive rower who shared with  us some of the basics to maximally efficient rowing technique. Thanks Bob!

Stay tuned, we will hold a couple more of these if you missed this on Tuesday.

Row 1K for time

100 Pushups

Workout of the Day

For Time:

9 Sumo deadlift high pulls (#95/#65)

6 Knees to elbows

3 Box jumps (24″/20″)

Sorry everyone, camera battery was dead so no pics or results of this one.

Pre WOD

Kipping pullup practice

25 Back extentions

25 GHD situps

Workout of the Day

For time:

100 pullups

       or

100 thrusters (#95/#65)

Every 2 minutes you must stop whichever movement you chose and complete 10 of the other movement

Kir getting stronger every workout

Rebecca demonstrating great open shoulder overhead finishing form

Post WOD...... The best part of the day!

Results

Great workout at the park today. Thanks to all who showed up.

There will be no Sat workout next weekend due to the holiday weekend.

Workout of the Day

” Crossfit Total “

Eric PR'd on his deadlift with a 30lb increase from his prior PR. Strong Eric!

Results

Pre WOD

Tabata plank hold

Workout of the Day

For time:

Run 400 meters

30 Pushups

Run 400 meters

30 Ringdips

Run 400 meters

30 pushups

Run 400 meters

30 Ring dips

Results

Pre WOD

Handstand skill work

Work up to 3 minute static hold

Workout of the Day

 ” Fight Gone Bad “

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. Wall-ball: 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.

Mike T feeling the pain of a 6 am fight

4'10" vs 6'6"

D and Mark work on their handstands next to Sami's going away present to RFCF. Thanks Sami, looks awesome!

 In addition to Sami heading off to school, we have or will be losing the rest of our college students by the end of the week this week. Thanks so much to all of you who spent time with us this summer. It was a real pleasure to introduce all of you to Crossfit and to see the fitness gains and improvements made by everyone. Good luck back at school, look up and join the local CF affiliate and please come back in and train with us when you are home on break.

Results

“We don’t do abs,” Coach Glassman exclaimed on a recent CrossFit video clip posted on the CrossFit main site.

What kind of fitness program doesn’t do abs? The answer: A fitness program that is concerned with helping people to achieve functional fitness.

What Coach Glassman meant when he made this statement is that CrossFit does not encourage exercises that work the abs in isolation from the rest of the body. Isolating your abs and working them without being conscious of how their development fits into the bigger picture of the way in which your body works together is shortsighted at best.

CrossFit instead focuses on “midline stabilization.” The midline, Coach Glassman explains, is the “line that trisects the spine and bisects the pelvis.” He goes on to say that “Maintaining rigidity while engaged in functional movement is the essence of midline stabilization. This is the standing definition of core strength, of which abs and ab strength is but a portion.”

The core consists of the deeper abdominal muscles, the obliques, and the rectus abdominis. It also includes the back. One CrossFit trainer on the website talks about core strength as being an “issue of butt and gut.” What this means is that a strong core or midline cannot be achieved without consideration of how the abs as well as the lats, extenders, and connective tissue reaching into the butt work together. These connective tissues must be engaged fully or core strength is weak. Basically, what it comes down to is stable = strong.

Core strength is not achieved through isolating movements like crunches because they focus on such a small part of the body. They do little to help how a person’s physique works as one. Doing crunch after crunch won’t help improve your ability to punch and kick or run and jump. Nor will it help you lift or move more weight. It might make your abs look pretty, but that’s really where the benefits of isolated ab work ends.

Instead, CrossFit promotes moves such as the overhead squat or the L-sit to build strength through the midline. The overhead squat is a great exercise for this because it engages all components of a person’s physique thereby requiring a tightening of the core to ensure good form. Those with underdeveloped midline stabilization will have difficulty holding the overhead squat and will be wobbly, particularly as they increase the load.

While it may not be every CrossFitters dream to be able to hold an L-sit for a prolonged period of time, on a day to day basis, improved midline stabilization will reduce the risk of injury and pain associated with pore posture. That’s something we can all understand.

Pre WOD

Bench press 5 X 5

Workout of the Day

” Rolling Grace “

For time:

30 Squat clean thruster rollouts (#135/#95)

3 2 1..........

The rollout portion of this movement requires tremendous midline stability

Pre WOD

Tabata L sit

Workout of the Day

For time:

500 meter row

40 Kettlebell swings (24kg/16kg)

30 Wall ball shots (#20/#14)

20 Pullups

10 Burpees

Results

Workout done in teams of 2. Teamate 1 will do 100 single rope skips while partner 2  does as many kettlebell swings as possible. They will switch places as soon as the teammate reaches 100 skips and teammmate 1 will continue with kettlebell swings until the team reaches a total of 100 swings. They will continue untill they have reached a total of 100 kb swings, followed by 100 pushups, 100 wall ball shots, and 100 situps, switching places every 100 single skips.

Pre WOD

Pick your PR

Workout of the Day

5 rounds for time:

5 Dead hang pullups

10 Deadlifts (#185/#135)

15 Box jumps (24″/20″)

Lari did a great job on this WOD doing 50 deadlifts at well over bodyweight for her

Results