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Posted by on in Main

Great OH Squat Demo, laddering up to 180 lbs.

OH squat by CF Santa Cruz member Mark Rosen, impressive form for an older guy.

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Posted by on in Main

Two dinner ideas: Caveman or Zone from CF Journal. 

My pref is to include the vegs and go with the Zone recipe, adjust Block proportions based on kcal needs. Check out the article.

PDF Recipe

 

 

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Great tutorial video breaking down the basic components of rowing technique. Preview on the "stroke". Log in to CrossFit Journal for the entire 10 min video.

If you want to improve your technique on the C2, I highly recommend viewing the entire video. The only comment I have is that his ladies are leaning back more than 5 - 10 degrees, the recommended is 15 degrees. 11 - 2 O'Clock positioning at the catch and finish, respectively, although I go a little closer to 30 degrees on the finish. Everything else he describes is solid especially the early knee bend, not connecting at the catch or letting the hips fire without moving the handle. All common mistakes I see daily. It costs you watts. If you want to improve, learn proper technique. 

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Posted by on in Main

Great Teamwork

Squats, straight leg band kickdowns, duck walks, box lateral step ups, KB squat cleans, GHD and heavy calves.

 

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Posted by on in Main

From Barron's 12/31/2012 by Noble Prize winner Daniel Kahneman

I don't believe in New Year's resolutions. If you want to change, typically you have to change things around the structure of your life. If you resolve to diet, you can't just say, "I'm going to be thin." You have to make decisions about what's in your refrigerator.

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Posted by on in Main

From T NATION by Dean Somerset

I spend most of my day working with sedentary office workers who toil in cubicle mines for an average of 8-12 hours a day. Not surprisingly, most arrive at my door with the mobility of a clam, which makes training them to do even simple things like hip hinges, squats, and other staples of a training program a challenging endeavor. However, static stretching alone is not the answer....(Somerset).

This article is a great read if you have problems with hip mobility (or I should say low back problems because of poor hip mobility). The article includes good demonstration videos.

 

Hip Mobility Montage Video
Complete article
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Posted by on in Main
In this episode of Killing the Fat Man—called “This Is Your Future”—we catch up with Gary, the father of original “fat man” who’s now behind the camera.

 

"If you can't get to the gym 3 days a week, you have a problem" - Gary Roberts Sr.

 

Roberts the elder just turned 68 and has had triple-bypass surgery, aortic valve replacement and pacemaker implantation. Since his son got him started on CrossFit six weeks earlier, he’s been training with Anthony Edgerton at CrossFit Stumptown in Portland, Ore.

Measurements reveal Roberts has only lost 10 lb., but his body fat has decreased dramatically, and he’s reduced his waist circumference by 6.5 inches. His mobility is also improving. And he sings while he rides the Airdyne.

“Suddenly, he’s all-in,” wife Pamala Roberts says.

Pamala also recalls a gluttonous family breakfast shortly after Gary’s surgery. Looking around, she could see a clear link between father and son’s health.

“This is your future,” she said to the younger Gary.

“We’re f***ed,” he replied.

 

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MM Team Fitness is organizing teams for the 2013 Climb for a Cure Event on Feb 23, 2013 at the Rhodes State Office Tower in downtown Columbus, in association with the Arnold Classic. Our men's team has won the past two years unvested relay event. Last year they posted a smoking 3:07.32. Goal this year is to break 3:00.

Last year's ladies team has already lost a team total of 70 lbs of excess bodyfat and shooting for a sub 3:30 time. Team training kicks off on Jan 2nd. Stair practice and time trials early February.

Be part of this great event, and help raise money and awareness for the Cystic Fibrosis Foundation.

 

Click here for the Official Climb for a Cure registration site. 

 

 

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