Monday 04.01.13

April's WOM, Cindy Sparks

April's 30-Day Challenge: DOUBLEUNDERS

If you have fewer than 10 consecutive doubleunders (including those who can’t seem to do doubleunders without a doing a single in between doubles), then this challenge is for you. How does it work? Spend the next 30 days perfecting your doubleunder technique. That means get after it everyday by practicing. One way to improve your doubleunders is to do “Annie” after every WOD and on your off days. On April 30th, we’ll have a Doubleunder Face-Off (time TBD, depending on participant schedules).

Meet our Warrior of the Month for April

In her own words...

Cindy Sparks

Why did you start Crossfitting?
My main form of exercise is, and has been for 25+ years, running. I do a lot of it, and at times in my life maybe too much. After training for and finishing a marathon in the spring of 2011, I had some overuse injuries to my knees and feet. I was told to back off of the running for a few months and cross train. I started biking and swimming but neither gave me the satisfaction of an intense run. My physical therapist also preached to me about the importance of strength training. Of course being the fitness fanatic that I was, I knew all this, but what you know and what you practice don't always jive.

I heard about CrossFit from my neighbors Ashley and Eric Schmeig, and my hair stylist Candy. I was intrigued, but I have paid for many fitness "classes" in my life and none were that good. Trusting the opinion of Eric, who had just completed a full Iron Man, and who said that he was more sore from CrossFit than from the Iron Man, I thought about it more. Why not, I thought...at least the first week is free. Boy, was I sore, but I have been hooked ever since.

Favorite workout/exercise?
Besides running, at CrossFit I prefer the body weight stuff...kipping pull-ups, air squats, sit-ups, box jumps, jump rope and rope climbs.

Least favorite?
It used to be anything with the barbell, but that is growing on me. However, overhead squats are my nemesis.

Athletic background?
Nothing serious, but long ago I discovered I had a little natural talent in long distance running. I have competed in road races from distances of 5K to half marathon since my early 20s. I do have a tad bit of training in gymnastics, and I was a cheerleader and ran track for a couple years.

Goals within the next year inside or outside of the gym? 
Well my overhead squat issue is certainly on my radar of things I need to work on. Maybe get that bar muscle up too. And pistols. Outside the gym, I would like to continue to run my road races at the same pace as this past year, and maybe do a triathlon. Ultimately, I want to encourage others to lead healthy and active lives.

Advice for people just beginning CrossFit? 
Give it more than 2 weeks and really, give it 6 months. You will see a difference. Know your limits so you don't hurt yourself, but push them. It is hard..."it's supposed to be hard" (quoting coach Sarah). You will always feel like you can do it better and faster, and you will get better and faster at your own pace. Have a good attitude, and have fun!

WOD

 We have heard some grumblings about tight hips over the past few weeks.  

We've got just the remedy:

45 min AMRAP:

Jane Fonda Complex

Saturday 03.30.13

Doug "The Eagle" Dawson is landing!

It's the last Saturday Funday of March! Choose wisely.

Look for our April newsletter next week, which announces our next Warrior of the Month and 30-Day Challenge. Prizes will be up for grabs :)

WOD Choices

CrossFit Open WOD 13.4
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout.
If you complete the round of 18, go on to 21.
If you complete 21, go on to 24, etc.

--

"Nasty Girls"

3 rounds for time of:

50 air squats

7 Muscle-ups*

10 Hang power cleans (135/95)

*1 MU = 3 pullups + 3 dips

--

"Zeus"

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon. 

3 Rounds

30 wall balls (20/14)

30 SDHP (75/55)

30 box jumps (20")

30 push press (75/55)

Row 30 calories

10 back squat (Bodyweight)

--

"Gwen"
15-12- and 9 reps
Clean & Jerk (135/95)
Touch and go at floor only. Even a re-grip off the floor is a foul.
No dumping. Use same load for each set. Rest as needed between sets.

Friday 03.29.13

That's no monkey. It's LISA!!

The CrossFit Games Open WOD 13.4 was released Wednesday night and it looks like Ryan, Kyle, Doug, and Coach Jacob will be dukin' it out with clean & jerks and toes-to-bar. Ryan has the kipping toes-to-bar tick-tock-ya-don't-stop technique going for him, and Kyle has superfreak fast-paced stamina. This will be an interesting one to watch. See how all our competitors are doing in the standings by visiting our CF Games Affiliate Manager Page here. These guys have only one more WOD before the cuts for Regionals are made! 

Regionals happen in Chicago on May 30-June 2. If you are interested in being a volunteer, visit games.crossfit.com and scroll down to the purple volunteer box on the right-hand side of the screen.

 

It's Friday, so that means we're doing The Big 24 again. How will you progress this week?

WOD 

"The Big 24"

(add 5# total to your last set of recorded loads) 

8 Rounds: 3 reps hang snatch + OHS 

8 Rounds: 3 reps power clean + push press 

8 Rounds: 3 reps squat clean

Thursday 03.28.12

Jordan says, "Feels like a midget is hangin' from my necklace."

Our Spring Break Photo Contest continues through 04/13!

Submit photos via email, text, Facebook, or Twitter.

A new 30-day challenge is COMING in April!!

Recent updates and links from our Facebook/Twitter feeds:

"It is CrossFit's contention that cops & soldiers are professional athletes."
 --
Interested in being a volunteer at the CrossFit Games Regionals in Chicago on May 31-June 2?
Go here and look for the purple "Volunteer" box on the right-hand sidebar of the webpage.
--
WODTalk Magazine featured an article on the CrossFit Defense seminar.
CrossFit Epic in Iowa City is hosting a CrossFit Defense seminar on Saturday, April 27th.
--
Processed food is addictive BY DESIGN.
Eat real food, peeps.

--

Our benchmark Girls WOD Week continues with "Eva". 

This deceptively simple-looking WOD always takes longer than you think it should.
Be sure to document your loads, modifications, and times in your binders.

WOD

"Eva"

5 Rounds

Run/Row 800 m

30 KB Swings (70/53)

30 pullups

Wednesday 03.27.13

As Nikki Minaj would say: "Hands up and touch the sky...." 

7 minutes of burpee heaven with the 6:30 AM crew.

In recent days, I've had quite a few people approach me and ask "Man, are we workin' shoulders this week?" or "Wow, you've really had us working legs this week!" or "I just didn't have any energy on that WOD. I do not know what. is. UP."

News flash #1: CrossFit is constantly varied high-intensity work. In plain English: we work ALL your 2000 body parts EVERY DAY. We don't have a "Legs Day", "Shoulder Day", or "Bicep Curl Day".

News Flash #2: All three of the statements above are part and parcel of the same likely culprit: OVERTRAINING. Oh yes, there is such a thing my friends, particularly when it comes to full-body, high-intensity workouts like CrossFit.

I've written about the importance of rest before on this blog and I think it is a valuable to revisit this critical aspect of your fitness regimen. Rest is AS IMPORTANT as training and it is critical to building your overall fitness. In CrossFit, the recommended programming cycle is 3 days on, 1 day off. Now that construct does not work neatly with how we structure our hours here at WCFM because Sunday is always a rest day for the box. HOWEVER, this does not mean that you cannot structure your workout schedule in such a way that rest days are included. You SHOULD be scheduling AT LEAST 2 rest days into your weekly schedule - preferably sprinkled in every couple of days and not back-to-back to each other (a.k.a. the weekend).

And News Flash #3: Rest does not equal inactivity. As I said before, it means lowering your intensity level and participating in some other form of activity that is not high-intensity or weighted work. Examples: a long, slow run (NOT speed work). Yoga. Pilates. Recreational volleyball. A long walk. A game of pick up basketball.

If you don't believe me, then start tracking your progress and let me know how your workouts feel 3 weeks from now when you're tired, easily gassed during a WOD, or nursing soreness and injuries that just weren't there before. Get your rest, so you can take Beast Mode up a notch at your next WOD.

Benchmark Girl WODs Week Continues!!

Be sure to write your times, weights, and modifications down in your binders.

WOD

"Isabel"

30 snatches (135/95)

--

Cash Out:

Pullup Pyramid

1-2-3-4-5-6-7-6-5-4-3-2-1 pullups

3-6-9-12-15-18-21-18-15-12-9-6-3 pushups

Tuesday 03.26.13

Jacob handstands his way through Vegas. Can you guess where he is?

 Our Spring Break Photo Contest continues through Sat., 04/13.

Submit yours via email, text, Facebook, or Twitter!

Benchmark Girl WODs week continues!

Be sure to write your weights, modifications, and times down in your binder.

WOD

"Elizabeth"

21-15-9

Cleans (135/95)

Ring Dips

--

Cash Out:

"Annie"

50-40-30-20-10

doubleunders (x3 for single jumps)

situps

Monday 03.25.13

CF Open WOD 13.3 is the challenge and Kyle gets his first muscle-up during it!

We have several Warriors registering for the Festivus Games, which are happening on Saturday, April 13th, at Quad City CrossFit. Will you be among them??

Benchmark Week! We're doing Girl WODs all week. Therefore, be sure to write your times, weights, and modifications down in your binder. 

Warriors, We've heard a few rumblings on deadlift days about not wanting to compromise the low back. If one of us tells you that you're rounding your back, look what you're doing to your spine regarding shear forces:

Dr McGill’s low back disorder research, in which he noted that trunk extensor muscles like the erector spinae counteract shear force on the spine. FYI: left = BAD; right = GOOOOOD

As Coach Jacob always says, "Do it right do it light. Do it wrong do it long." In other words, if you feel the rounding, drop down the weight on the bar and focus on doing the lift correctly so you can build the strength of your posterior extensor muscles. Put your ego aside before you eff up your back for life and turn into one of "those people" that blames the barbell for your bad back. Don't let that bar boss you - YOU BOSS THE BAR. So do it right, and do deadlift for life.

WOD

Diane

21-15-9

Deadlift (225/155)

Handstand pushups

--

Cash Out:

250 weighted step ups

Saturday 03.23.13

Release the fascia!

Find more photos from our
1st Annual MuscaVegas St. Paddy's Day Throwdown
HERE!

Are you a beginning CrossFitter interested in competing?

Check out the Festivus Games!

Happening Saturday, April 13th at Quad City CrossFit

Saturday Funday, where you choose the WOD. See where you land among those competing to make it to the CrossFit Games Regionals in the CrossFit Open, or test your stamina with the final WOD of our St. Paddy's Day Throwdown. Either way, the choice is yours so make it a good one!!

WOD Choices

CF Open 13.3

12 minutes to complete as much of the following as possible:

150 wall balls (20/14)

90 doubleunders

30 muscle-ups

--

"Death by Barbell Complex"

21 barbell complexes (95/65)

--

"Angie"

100 pullups

100 pushups

100 situps

100 air squats

*partition reps as needed

--

"Nancy"

Run/Row 400 m

15 overhead squats (95/65)

Friday 03.22.13

Coach Jacob: "I want to be formal, but I'm here to party"

LAST DAY!

FREE shipping on WCFM schwag from our online shop.

Enter coupon code EASTER2013.

Send us your overhead squat and handstand photos 

and earn a chance to win our Spring Break Photo Contest!!

It's Friday and that means it's time for our 3rd installment of "The Big 24". Get yer heavy on, and work on your technique. Get a lil' lower in those squats, and get those elbows around a little faster on cleans. Most importantly, because this is an untimed WOD, you HAVE TIME TO DO MOBILITY WORK in between rounds. Make your body work better - not just for these lifts, but for life. Take the time to attack those tissues that are giving you issues (e.g., tight shoulders, tight ankles, sore knees, etc.). It's a 5 burpee penalty for each time we catch you not mobilizing between rounds. Love you, mean it!

WOD

"The Big 24"

(add 5# from your last set of loads)

8 Rounds: 3 hang power snatch + OHS

8 Rounds: 3 power cleans + push press

8 Rounds: 3 squat cleans

Thursday 03.21.13

Coach Jacob and Jordan in front of the Jordan statue in Chicago

This Friday is the last day of our FREE shipping deal at our online schwag shop.

Enter coupon code EASTER2013 at checkout.

Our Spring Break Photo Contest continues through 04/13.

Submit photos via email, text, Facebook, or Twitter!

Aw yeah. March Madness action starts today, and it honor of all the Madness, we take on "Fight Gone Bad" here in the box. Rapid-fire action for just a minute at a time! 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. 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. Score is total points accumulated over the 3 rounds.

WOD

Strength:

5 Rounds of 10 total reps of:

Overhead press --> Push Press --> Push Jerk 

(must do at least 3 overhead presses; 

divvy up remaining 7 reps as desired among push press and push jerk)

3 HSPUs between rounds

--

"Fight Gone Bad"

3 Rounds consisting of five 1-minute stations:

- Wall-ball (20/14) (Reps) 

- Sumo deadlift high-pull (75/55) (Reps) 

- Box Jump (20") (Reps) 

- Push-press (75/55) (Reps) 

- Row (Calories)

Wednesday 03.20.13

The Dierks take on Mexico

Our Spring Break Photo Contest continues through 04/13!

Submit photos via email, text, Facebook, or Twitter!

FREE shipping on WCFM schwag (t-shirts! hoodies! water bottles and mugs!) at our online shop.

Enter coupon code EASTER2013 at checkout.

Deal ends FRIDAY, 03/22.

Are you a beginning CrossFitter that is looking to compete? 

Then the Festivus Games hosted by Quad City CrossFit on Saturday, April 13th is FOR YOU. 

Get all the details here.

Tonight, The CrossFit Games Open WOD 13.3 gets announced! Jacob is guessing (hoping for?) muscle-ups and I'm still waiting for doubleunders to appear. Only 2 more WODs after this one to determine who goes to Regionals. Currently, our own Doug Dawson is in 8th place overall in his division for our region. Ryan Wilson, Kyle Jack, and Coach Jacob are all in the middle of the pack of standings. You can see everyone's standings on our Games Affiliate site here. 

The top 48 men and top 48 women and top 30 teams in each of the 17 regions will go to Regionals. Regionals for us are in Chicago from May 31-June 2, 2013. For the Master's Division, the top 20 master's in each age division worldwide will be invited directly to the CrossFit Games in California, which take place in July.

We're doing some shoulder work today. So it's a good idea to mobillize your shoulders and upper back, particularly if you despise overhead squats OR have trouble with kipping pullups.  P.S. Mobilization, like exercise, only works if you DO IT - consistently.  And yes, I just wrote "DO IT."

WOD

21-15-9

Pullups

overhead squats (115/75)

Run/Row 800 m (20 lengths of the room, or to Jill Dr. and back)

Tuesday 03.19.13

 

The Eberhards say this is their best Spring Break, "Hands Down" 

Our Spring Break Photo Contest continues through 04/13

Submit photos via email, text, Facebook, or Twitter!

The Ultimate Mobility Quick Reference

I have a little story for you. For much of my youth, my Dad was the Jolly Green Giant. For the first 10 years of our lives, my brothers and I had a view of my father from only the waist down, unless we cranked our heads all the way past vertical. Because my Dad is 6'5". My Dad also has one helluva craptastic back. In his 20s, he missed a step while moving an upright piano down a stretch of stairs. Heavy load + bad positioning = OUCH. This injury, combined with some inherent curvature of his spine, resulted in years of debilitating back pain. I remember some family dinners where my Dad would eat lying down on his back with a plate on his chest because his back pain was such that he could not sit in a chair. Further, every piece of furniture in our home was rock hard - for Dad's back - and Dad still sat in a wooden dining room chair to read at night. After numerous chiropractic adjustments over the years, my Dad found relief - finally - in the form of....wait for it...your mind will be blown...DAILY STRETCHING.

I ranted about stretching (a.k.a. mobility work) before and we incorporate mobility work into our warm ups. Recently, I also started incorporating more links to relevant mobility work for the WODs in my daily blog posts. Unfortunately, all the hard work is up to YOU. You have to get on the roller, the lacrosse ball, or the bands EVERY DAY to effect change in your pain and range of motion issues. Your tight shoulders are not normal. Your crappy overhead squat is not normal. Your short and tight hamstrings are not normal. Your bad posture is not normal. Your low back pain is not normal. Bad positioning and PAIN is the result of habitually bad positioning that isn't optimal or functional. Functional means you could do a movement (without weight) ad nauseum without blowing out a disk or tearing a muscle.

So, the question becomes what do I do to improve positioning and alleviate pain?

1. Numero uno, at the very least buy a lacrosse ball (or a pink bouncy ball from the Dollar Tree or a doggie chew toy from Wal-Mart) and a foam roller FOR YOUR HOUSE or OFFICE (or both!). If you would like to buy a band, you can get them through either Rogue (#RF Black) or Primal Fitness Systems (a #3 should do you just fine).
2. Numero dos, after several weeks of combing through MobilityWOD.com, I finally completed the ultimate WCFM cross-reference table of stretching and mobility exercises for all your crunchy bits and range of motion issues. All the videos you need to reach better positioning in LIFE are hyperlinked. Instructions on how to use the table are at the top of each page. Learn it, know it, and most importantly use it.
3. Numero tres, mobilize with that ball or foam roller EVERY SINGLE DAY - in front of the TV, during a break at your desk, over your lunch break, in the morning, in the evening - whenever you have 15 minutes to spare. And there is ALWAYS a spare 15 minutes. ALWAYS. No excuses. Stretch and roll until you see more range of motion in your affected limb/joint or until you alleviate your pain. This is meant to be an uncomfortable, yet rewarding process.

There is no excuse for you to keep trashing your body. Yeah, soreness can be great after a harsh WOD, but it should not last and it CAN lead to injury. Additionally, like my Dad, mobility work is not just for improving your overhead squat, but for improving your daily life. These days, my Dad rarely needs a chiropractic adjustment for his back (unless he's uber-stressed) and he can function pain-free throughout the day - every day. Because he takes care of his issues EVERY DAY when we wakes up.

What we teach here at WCFM is more than just how to get stronger and more fit. We try to teach you how to take ownership of your body and maintain it for life. Deep, below-parallel squats are normal. Good posture with a neutral spine is normal. Flexible, pain-free wrists, ankles, and knees are normal. Get yourself closer to normal because you have the tools and power to do so.

WOD

Strength:

5 Rounds

3 Front squats

7 box jumps (24"/20")

Increase weight each round

-- 

15 --> 1

Wall balls (20/14)

Situps

Monday 03.18.13

Our Throwdown top place finishers (left to right): 2nd Place - Ed & Ryan (WCFM); 1st Place - Scott & Greg (QCCF); 3rd Place - Jeremy & Darrin (Batesville, IN)

What a St. Patrick's Day and what an inaugural MuscaVegas St. Paddy's Day Throwdown!! HUGE thanks to all our volunteers that helped make this day such a huge success: Alma Brunson, Chris Boar, Becky Holst, Paige Bales, Shannon Stout, Sara Stumpff, Jake Dierks, Scott Schultz. You all helped keep things moving, kept our athletes honest, and helped make our box look so festive. Thank you also to all of our supportive spectators that cheered on our competitors. You kept the energy high and made our bigger box look small for the first time!

And a great big HOLLA to all our competitors. We saw you lay your hearts, sweat, and blood out on the mats and bars, with our final four teams going balls to the wall for an epic 25+ minutes of the barbell complex. All of that after starting things off with Curtis P and sandbag getups. Not listed above, but placing fourth in the overall standings, was our only all-women's team composed of Kelli Kirchner and Cindy Klebe. Jacob and I had a great time hosting you all and we're looking forward to more events like this one throughout the year, as well as NEXT year's 2nd Annual MuscaVegas St. Paddy's Day Throwdown.

A few pictures of the event can be found on our Picasa web album here. More will be added over the next few days. Special thanks to Sara Stumpff for capturing all the action throughout the day.

And now, back to life, back to reality here on a Monday in the box. Remember to wear your tall socks, because we gots lots of rope climbs today. And in case you need a refresher, here are some tips on rope climbing technique.

WOD

30 min AMRAP

Run/Row 200 m

1 rope climb

20 pushups

Saturday 03.16.13

TOMORROW!

03/17

1st Annual MuscaVegas St. Paddy's Day Throwdown!

Heats begin at 12 PM.

Athletes arrive at 11:15 AM.

Volunteers arrive at 10:30 AM.

WHO WILL GET THE GOLD?

Saturday Funday, where YOU choose your WOD. 

We give you some suggestions, but you take the reigns.

We're validating CF Open WOD 13.2 today for registered Open participants.

WOD Choices

"CF Open WOD 13.2"

10 min AMRAP:

5 push press (115/75)

10 deadlift (115/75)

15 box jumps (24"/20")

--

 "Kelly"

5 Rounds

Run/Row 400 m

30 Wall Balls (20/14)

30 box jumps (24"/20")

--

"Sean"

10 Rounds

11 chest-to-bar pullups

 22 front squats (75/55)

--

"Ryan's Filthy Balls"

All of the following are done while holding a medicine ball (20/14):

50 situps

50 medicine ball cleans

50 over-the-ball burpees

50 step ups

50 pullups

50 (total) pistols

50 dips

400 m run

50 pushups

50 OHS

Friday 03.15.13

Cindy S. covers some ground at Disney World!

1st Annual MuscaVegas St. Paddy's Day Throwdown is SUNDAY!!!

Spring Break Photo Contest

Submissions accepted through 04/13.

We're validating CF Open 13.2 WODs through this Saturday. If you are a registered Open participant, please let us know when you plan on doing the WOD. Saturday will offer up 13.2 as a WOD Choice for everyone else wanting to take a stab at the challenge.

Et tu, Brute? Big 24 is back this Ides of March, so add 5 pounds to the loads you have recorded from last Friday's Big 24. Think about what went well last time and what needs improvement. How's that front rack position on your squat cleans? How are your feet during your hang power snatch and overhead squat? What mobility work do you need to do before and during the WOD to effect change on your position for overhead squats, squat cleans, or push press?

This WOD is NOT TIMED, so maximize the use of your hour by focusing on technique and on foam rolling, lacrosse ball mashing, or band stretching your issues in between rounds. For serious. Full range of motion is a beautiful thing, inside and outside of the gym. You ARE the owner's manual for your body, so put it in action and maintain, baby.

WOD

"The Big 24"

8 Rounds: 3 hang power snatch + overhead squat

8 Rounds: 3 power clean + push press

8 Rounds: 3 squat cleans

Thursday 03.14.13

Shannon does Vegas...upside-down

Our Spring Break Photo contest continues through 04/13! 

Submit your photos via email, text, Facebook, or Twitter!

We'll post submissions periodically as they come in.

Our 1st Annual MuscaVegas St. Paddy's Day Throwdown is SUNDAY!

The action starts at 12 PM sharp. Wear your bit o' green and get in on the action.

Did you know today is National Pi Day? It's a day for celebrating math and the importance it plays in all of our lives. I know, it's way less exciting (and delicious) than National PIE Day; however, the interwebs would not work without math, and neither would our barbells or 1 rep maxes. Of course, the barbell often makes me wonder why the US just won't go metric. Adding up 45# increments gets difficult, especially when you big boys start going over 400# on your deadlifts :) Kilos are nice, even, round numbers...Le sigh.

Speaking of deadlifts, we're reppin' some off today during the WOD. How tight are your hamstrings? Yeah, I thought so. Mash that shit before you start up today. And don't let that bar tell you how to live your life. Show IT the way down back to the mat. Don't let the bar pull YOU down to the mat. Save your back.

WOD

Strength:

8 Rounds

5 weighted dips

(15 situps every break)

--

5 Rounds

1 suicide

5 deadlift (275/185)

10 over-the-bar burpees

Wednesday 03.13.13

Busy bees of the 4:30 PM class.

Folks, we're hittin' up the overhead work today. Therefore, I have a question for you. Do you know what a great lockout position looks like? What mobility work have you done lately to help you achieve a great lockout position? [P.S. that mobility video I just linked to is highly amusing. I kind of wish there had been vomit. SPOILER: no vomit.]

I hope there are positive responses to both of those questions. Because guess what? Great lockout position = better posture = better back health. In case you didn't know, every inch that your head juts forward of your spine is an extra 10 lbs of load your back and neck have to carry. And doesn't that sound GREAT for your chronic back issues? In short, take care of your shit. Today and every day. At home, before you WOD, and after you WOD. It's on you. Don't be a hunchback. It's just not sexy.

WOD

Strength:

Press Work 

Instead of staring at the white board, 

look at the poster next to the barbells standing in the corner!

Know your presses!

5 Rounds

10 overhead press --> push press --> push jerk

--

100 box jumps (24"/20")

100 medicine ball cleans (20/14)

Partition reps as needed to complete.

Tuesday 03.12.13

Kelly: Workin' on gettin' that unassisted muscle-up!

It is just link-o-licious over on our Facebook/Twitter feeds. Monday brought the jam with all the CrossFit Games Open Week 1 action. Our own Doug Dawson is ranked 9th overall in our region for the Master's Division! I think he might be glad he didn't have to do the Open WOD with a broken foot, like elite CF'er Jenny Labaw. On Wednesday, the second WOD of the CF Open will be announced. We'll see how Ryan, Kyle, Doug, and Coach Jacob advance through that one.

Our 1st Annual MuscaVegas St. Paddy's Day Throwdown is THIS SUNDAY. Please come to compete, help out, or watch the action! If you are competing, keep working on those performance points this week during your WODs: full-depth squats (i.e., below parallel) and full lockout position overhead (i.e., elbows, hips, and knees fully extended and straight with the bar over the middle of your body). You do not want a "no rep" situation to develop during competition!

Our online schwag shop offers free shipping through March 22. Use the coupon code EASTER2013 at checkout for savings!

Here's a great (profanity-laden) free download read from The CrossFit Journal about how that "special" gear won't do shit for you unless you practice and get your head in the game. Oh, I would add: do your mobility work ;)

Today we've got everyone's favorite lift: the overhead squat. I don't know what to tell you about this lift other than it is THE great humbler of men and women. This lift magnifies every mobility issue you ever had and then some. If you have tightness or limited range of motion in any of your major joints (ankles, knees, hips, or shoulders), then you are going to have issues with this lift.

ERGO, mash out your shit today and every day - before and after a WOD, while you watch TV, and during a 15 minute break from your day job. And don't just do it for the lift, do it for a pain-freaking-FREE LIFE. Slumped shoulders, tight hips, inflexible ankles, and "ouchy" wrists never did anyone any favors when sitting in an office chair for hours, typing all day, walking a festival or a trail all day, or just plain doing housework. Treat your body nice, folks.

Things to think about while you are attempting your 1 rep max:

- load the bar on your back from the squat rack
- get that grip WIDE (think about where your hands grip the bar during shoulder pass-throughs)
- push those shoulders up into your ears and show the wall your armpits (think of holding a waiter tray and each hand)
- pinch your shoulderblades together
- stick your booty out as you descend (like you're searching for a chair that you know is "just" behind you)
- push your knees out at the bottom of the squat

WOD

Strength:

1 RM OHS

--

5 Rounds

Run/Row 400 m

15 OHS (AHAP) - 10 burpee penalty for every time you put the bar down

***Complete 7 TOTAL rope climbs at any time during the 5 rounds***

Monday 03.11.13

Junior dances out his cleans

FREE SHIPPING!

Today through March 22 our online schwag shop is offering 

free standard shipping for orders of 2 items or more.

Use Coupon Code EASTER2013 when you check out.
--
This Friday, March 15
The last day to register and pay for our 
1st Annual MuscaVegas St. Paddy's Day Throwdown!
--

We're maxing out on deadlift today. Therefore, have you reviewed our technique tips here, here, or here? Have you taken care of your mobility issues (check out all the vids at mobilitywod.com with the label "deadlift")? Both technique and mobility impact your every day functionality.  Do the lift wrong, and you'll be blaming the deadlift for all your 99 back problems. However, if you can't get yourself in position to do the lift right, then blame yourself for not attacking your mobility issues on a daily basis. Position is power. Make a better decision.

WOD
Strength:
1 RM deadlift
1 deadlift @ 70% every 10 sec for 20 reps
--
"Thruster Annie"
50 doubleunders, 50 situps, 10 thrusters (95/65)
40 doubleunders, 40 situps, 10 thrusters
30 doubleunders, 30 situps, 10 thrusters
20 doubleunders, 20 situps, 10 thrusters
10 doubleunders, 10 situps, 10 thrusters

Saturday 03.09.13

What do you think Albert's thinking?

The Thunderstruck 10-miler starts this morning at 9 AM at Loud Thunder Forest Preserve.

Get down wid yo muddy self!

Saturday is Funday where you choose the WOD. 

Suggestions are below, or come with your own ideas. 

We'll also be validating CrossFit Games Open WODs for registered Open participants today.

WOD Choices

"Grace"

30 clean and jerks (135/95)

--

"Mary"

20 min AMRAP

5 HSPUs

10 (total) pistols

15 pullups

--

"Randy"

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member 

who was killed February 6, 2008, in the line of duty. 

75 power snatch (75/55)

--

Painstorm XIX 
(November 2006)
With a 70#/50# bar how many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Friday 03.08.13

Shannon swings her toes to bar

***

Friday, March 8th

6:30 PM CLASS IS CANCELLED TONIGHT

***

This year we have three Warriors registered for the CrossFit Games Open: Ryan, Kyle, and Doug. We're validating their workouts this Saturday. Be sure to cheer them on if you're in the box this weekend!

Saturday is also the FUN and free Thunderstruck 10-Miler at Loud Thunder Forest Preserve. The action begins at 9 AM and more details can be found here.

Today THE BIG 24 returns. We'll be doing this UNTIMED WOD on Fridays for the next few weeks as part of a strength cycle. We love this workout because it is all about honing technique and getting comfortable with a heavy barbell. It's also a great time to work on mobility issues between rounds. Roll out, use a lacrosse ball, or use a band to stretch out and mash out your crunchy tissues that are hindering your range of motion, particularly on squat cleans (ahem, front rack position) and on overhead squats (ahem, tight ankles, hips, and shoulders). Don't worry, even without being timed it's a great workout, too.

WOD

"The Big 24"

8 Rounds: 3 reps hang snatch + OHS (95/65) 

8 Rounds: 3 reps power clean + push press (135/95) 

8 Rounds: 3 reps squat clean (135/95)

Thursday 03.07.13

Kirk, gettin' his knees to elbows

SPRING BREAK PHOTO CONTEST!

Submit your photos of you doing an overhead squat or a handstand out and about in the world.

Submissions due by Sat., April 13th. Winner announced on Monday, April 15th.

Send photos by text, email, or Twitter, or Facebook.

The first CrossFit Games Open WOD was announced Wednesday night at 7 PM. We have at least 3 Warriors officially registered to take part in the action. The rest of us will participate unofficially because the Open WODs will be part of our regular weekly programming. Yay! Now, let's see if our front rack positions have improved as well as our front squat 1 rep maxes. Go get 'em, Warriors!

WOD

Strength

15 reps to get to 1 RM front squat

--

Max reps in 2 minutes of (1 min break in between each exercise):

- SBGUs

- Ring Dips

- HSPUs

- Doubleunders

- Deadlift (225/155)

- KB Swings (53/35)

 

Wednesday 03.06.13

Mike, doing his ring pushups as Rx'd

WE HAVE A NEW 7 MIN BURPEE RECORD!

Kyle for the win with 113

Holy burpees, man.

Have you read through this month's newsletter (if you haven't already) or checked out the CrossFit Games website. The first WOD of the Open will be announced tomorrow.Those athletes that rise to the top will go on to regionals. Regionals for the Central North are in Chicago May 31-June 2.

WOD

Strength:
8 Rounds
3 weighted strict pullups
15 situps
--
"Karen"
150 wall balls (20/14)
OR
100 wall balls (30/20)

Tuesday 03.05.13

Ryan and his...bells.

Tough Mudder St. Louis prices rise again on Thursday. Check out the WCFM team details on our Facebook event page (you don't need a FB account to view it) and register today!

**

Reminder:

Our membership payment policies are clearly stated on our "Pay For Classes" webpage.

"All membership dues are non-transferrable and non-refundable."

The Olympics of the CrossFit world start up tomorrow with the announcement of the first CrossFit Games Open WOD. Last year, the first CF Games Open WOD was 7 minutes of as many burpees as possible. We're going to revisit that WOD today, along with some other friendly 7 minute AMRAPs. Go hard, Warriors, and always no excuses, and no limits.

WOD

1.

7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

2.

7 minutes of:

Snatch complex (95/65)

I this workout, one snatch complex consists of the following: (1 hang power snatch) + (1 hang power snatch + overhead squat) + (1 hang squat snatch) + (1 full squat snatch).

3.

7 minutes of:

Jingle Jangles (a.k.a. 5 m shuttle run)

This workout involves alternating rounds of 30 seconds of work followed by 30 seconds of rest. Get as many jingles jangles into each round of 30 seconds of work as possible during the course of the 7 minutes.

Monday 03.04.13

March's WOM: Kent "Grind-It-Out" Jurgerson

March's Newsletter is now available! 

See all the upcoming events, read Jacob's Coach's Corner, 

and see the complete final standings of our Paleo Challenge!

--

Our winner of our 30-Day Paleo Challenge and of one month of FREE Unlimited CrossFit is:

Paige Bales

Our three runner's up each win a special t-shirt and are:

Ed Steinke, Cindy Sparks, and Jan Fasse

--

Meet Kent, our March Warrior of the Month and our regular athlete at 6:30 AM, 5 days a week.

Why did you start CrossFit? 
Why not start CrossFit?! I was looking for a challenge, something different in a workout everyday, and that is what CrossFit gives me! The support and comraderie is great. I like going in for my yearly physical and hearing the doctor say good job keep it up, everything looks great.

Your favorite workout/excercise? 
Being ex-military, my favorite workouts are the ones honoring the fallen soldiers. Exercise - Deadlifts

Least favorite?
CURTIS Ps

What is your athletic background? 
High school-football and track. And I would have played basketball, but I enjoyed downhill skiing more. Six years in the Marine Corps. Both were a long time ago.

Goals in the Box?
Kipping pullups, doubleunders (without leaving welts), and improved mobility. Complete a Painstorm

Goals outside the Box?
Complete two Tough Mudders this summer. Run the Bix 7 in 60 minutes (last year was 65). Possibly run the half marathon or do the marathon relay in the QC Marathon. I like your idea of running from Wilton to MuscaVegas! May have to give it a try this summer. Basically the overall goal is to lead a healthy active life and enjoy it with my daughters. We like to take adventures through the State Parks.

Advice for people just starting CrossFit?
Walk in with a can-do attitude. Accept the challenge. Its all possible - just keep trying! Work on form, don't worry about the time! Even if you are sore keep coming back it gets better. Have fun with it!

WOD

Strength: Hang Clean

--

15 min AMRAP

5 one-armed KB situps (right arm)

5 one-armed KB situps (left arm)

3 wall walkups

Saturday 03.02.13

Jeff J. the Clean Captain

 Monday's blog will announce our Paleo Challenge Winner, 

feature our Warrior of the Month profile, and have the link to March's newsletter.

--

Our throwdown is coming up in about 2 weeks. 

An email to both competitors and volunteers will be going out soon with more information. 

Continue getting low in those squats so you are competition ready!

--

We're holding our annual Spring Break Photo Contest again this year. 

Submit photos of you doing handstands or overhead squats in your spring break destination by April 13th! Photos can be submitted via email, photo text, or Twitter, or Facebook.

Saturday is a fun, relaxed day where you get to choose the WOD and work on those skills still doggin' your success. Choices are below, but feel free to come in with your own ideas!

WOD

"Jack "

20 min AMRAP

10 Push Press (115/85)

10 KB Swings (53/35)

10 Box jumps (24"/20")

--

"Eva"

5 Rounds

Run/Row 800m (to Jill Dr. and back)

30 KB Swings (70/53)

30 pullups

--

"Fran"

21-15-9

Thrusters (95/65)

Pullups

--

"Grace"

30 clean & jerk (135/95)