Sep
19
2010
vince
At all classes on Monday the 20th, we will present a short workshop featuring our own in house Crossfitting chiropractor Dr Scott Tesoro focusing on mid-line stability for injury prevention and performance.
Mid-line stability is a key factor in maintaining structural alignment of
the spine and its supporting tissues. Without proper mid-line stability the
chance of injury to discs, ligaments, muscles and joints is greatly
increased. In addition to injuries, performance progress can be slowed.
Crossfit exercises are designed to improve mid-line stability by utilizing
movement patterns that are functional in nature. However, athletes do not
always achieve maximum stability because of improper alignment, insufficient
muscle recruitment and breakdown in technique.
Dr. Scott Tesoro, owner of Sopris Chiropractic is a dedicated Crossfitter
and an expert in human biomechanics. On Monday September 20th, Dr. Scott
will be conducting a free mid-line stability workshop during all of the
classes. He will review basic concepts of core stability, prevention of
common Crossfit spinal and extremity injuries, tips to engage core
musculature for stability during lifts, and daily back-saving stretches .
Monday’s WOD will incorporate the concepts Dr. Scott will review. (Don’t
worry, no running!)
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Sep
17
2010
vince
If you were unable to do the second half of the Murph challenge Monday, we will hold a make up day on Saturday the 18th at the gym.
Pre WOD
Pick your PR
Workout of the Day
5 rounds:
Score total reps
Dumbbell thruster (#25/#15)
max reps in 20 seconds/rest 40 seconds
Box jumps
max reps in 20 seconds/rest 40 seconds
Burpees
max reps in 20 seconds/rest 40 seconds
Congratulations to our newest Elements grads, Carrington, Ryan, Bryce, Glenn, and AJ. Introduce yourself and welcome them to RFCF when you see them next week.
Results
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Sep
16
2010
vince
Mid-line stability for injury prevention and performance.
Mid-line stability is a key factor in maintaining structural alignment of
the spine and its supporting tissues. Without proper mid-line stability the
chance of injury to discs, ligaments, muscles and joints is greatly
increased. In addition to injuries, performance progress can be slowed.
Crossfit exercises are designed to improve mid-line stability by utilizing
movement patterns that are functional in nature. However, athletes do not
always achieve maximum stability because of improper alignment, insufficient
muscle recruitment and breakdown in technique.
Dr. Scott Tesoro, owner of Sopris Chiropractic is a dedicated Crossfitter
and an expert in human biomechanics. On Monday September 20th, Dr. Scott
will be conducting a free mid-line stability workshop during all of the
classes. He will review basic concepts of core stability, prevention of
common Crossfit spinal and extremity injuries, tips to engage core
musculature for stability during lifts, and daily back-saving stretches .
Monday’s WOD will incorporate the concepts Dr. Scott will review. (Don’t
worry, no running!)
Push-up Standards – video [wmv] [mov]
Pre WOD
Reverse tabata hanging L hold or tuck hold
Workout of the Day
10 rounds for time:
15 deadlift (#135/#95)
15 pushups
Post WOD
Stretch
Results
2 comments | posted in WOD
Sep
15
2010
vince
Mid-line stability for injury prevention and performance.
Mid-line stability is a key factor in maintaining structural alignment of
the spine and its supporting tissues. Without proper mid-line stability the
chance of injury to discs, ligaments, muscles and joints is greatly
increased. In addition to injuries, performance progress can be slowed.
Crossfit exercises are designed to improve mid-line stability by utilizing
movement patterns that are functional in nature. However, athletes do not
always achieve maximum stability because of improper alignment, insufficient
muscle recruitment and breakdown in technique.
Dr. Scott Tesoro, owner of Sopris Chiropractic is a dedicated Crossfitter
and an expert in human biomechanics. On Monday September 20th, Dr. Scott
will be conducting a free mid-line stability workshop during all of the
classes. He will review basic concepts of core stability, prevention of
common Crossfit spinal and extremity injuries, tips to engage core
musculature for stability during lifts, and daily back-saving stretches .
Monday’s WOD will incorporate the concepts Dr. Scott will review. (Don’t
worry, no running!)
Pre WOD
Skill transfer exercises
5 rounds
3 reps of each movement
Start with pvc, then empty bar, add weight each round as capable
Workout of the Day
5 rounds for time:
3 squat snatch
3 hanging power snatch
3 overhead squats
Run 400 meters
Post WOD
Stretch
D coaching the group through the skill transfer exercises
Results
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Sep
14
2010
vince
If you were unable to do the second half of the Murph challenge yesterday, we will hold a make up day on Saturday the 18th at the gym.
Pre WOD
Back squat 5 X 5
Workout of the Day
As many rounds as possible in 15 minutes:
100 rope skips
40 mountain climbers
20 situps
Post WOD
Stretch
Results
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Sep
13
2010
vince
Wow! We saw some incredible improvements in the second attempt of our ” Murph Challenge “. Congratulations to all those who took a shot at Murph, it is a grueling workout. I was thrilled and proud to see the determination and effort from everyone and amazed at the amount of improvement from just 3 months ago.
This is what Crossfit is all about. The more work you can perform in a shorter period of time, the more fit you are, period.
When you see the results in black and white, the evidence of the efficacy of Crossfit speaks for itself.
Here are just a few of the outstanding improvements in performance. This isn’t all of them because there are too many but I wanted to highlight a few of them.
6/1 9/13
Mark F 38:38 36:06
JD 61:00 50:34
Kenny 41:14 33:18
Nick S 45:32 39:30
Erica 55:45 53:10
Mike T 59:19 56:35
Eric R 78:20 67:30
Bob S 40:00 25:56
Lari 45:45 40:54
Chase 50:57 43:58
Lauren 42:12 37:33
Erin O 44:59 40:20
If you were unable to do the second half of the Murph challenge yesterday, we will hold a make up day on Saturday the 18th at the gym @ 9am.
Workout of the Day
” Murph “
For time:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Penn, in his first attempt at Murph, achieved another considerable CF milestone, 100 unassisted pullups in a workout!
Off and running
Mark "The Beast" Fischer
Judy and Sandi giving very inspired efforts. Way to go girls!
Results
2 comments | posted in WOD
Sep
11
2010
vince
In teams of two:
As teammate one completes the obstacle course, teammate two performs as many reps as possible of:
Kettlebell swings
Kettlebell thrusters
Kettlebell sumo deadlift highpull
Kettlebell figure 8 lunge
Each teammate will complete 4 rounds of the obstacle course and a round of each kettlebell movement
no comments | posted in WOD
Sep
10
2010
vince
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
10 rounds:
Plyo pushups – max reps
(Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate)
40 yard sprint
Workout of the Day
For time:
21-15-9
Kettlebell snatchs (20kg/12kg) each arm
Knees to elbows
Plyo pushups
The Elements group having fun with burpees
Results
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Sep
9
2010
vince
Common Issues with the Push Press – video [wmv] [mov]
Pre WOD
Deadlift 5 X 5
Workout of the Day
30 walking lunge steps
18 push press (#75/#45)
30 walking lunge steps
15 push press
30 walking lunge steps
12 push press
30 walking lunge steps
9 push press
30 walking lunge steps
6 push press
30 walking lunge steps
3 push press
Post WOD
50 abmat situps
Kort shows great position at the bottom of her dip, sending her hips back rather than knees forward
Results
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Sep
8
2010
vince
Watch this for an incredible display of overhead strength (not to mention balance and flexibility)
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
1 minute pullups
Workout of the Day
3 rounds for time:
Row 500 meters
15 overhead squats (#95/#65)
20 pushups
Post WOD
30 Back extensions
Chase One
Chase Two doin' work, D I think he is catching you...
Elements Boys getting after it!
Results
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