Sports Fitness

We are doing 'Murph' (HERO WOD) on Friday in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going...
We are doing 'Murph' (HERO WOD) on Friday in support of CrossFit Tri-Cities event "Murph for Miller" All proceeds go to Rob Miller home Midwest shelter for homeless vets in Wheaton. You can make check directly to MSHV. I will be going to the event on Saturday and can bring all donations with me to give directly to them. I hope everyone can participate this Friday!! NOTE: There will be NO scheduled afternoon classes tomorrow. I am sorry for the inconvenience. Today is a MOBILITY DAY....We are doing mobility because of the 1 rep maxes we have been doing all week, and the fact we have a marathon of a WOD tomorrow. So.... come do some mobility and become more functional.IF you feel you do need to do mobility (because I can stretch at home) and HAVE to do a WOD I will come up with a WOD for you if you can pass 3 simple mobility exercises.
about 4 hours ago
CrossFit Kids CrossFit For HOPE CrossFit Kids Homework Define: Novel Solve: 4 x 3 + 1 + (1 X 8/4) = ?
CrossFit Kids CrossFit For HOPE CrossFit Kids Homework Define: Novel Solve: 4 x 3 + 1 + (1 X 8/4) = ?
about 5 hours ago
Man, I love having done this workout but HATE having to do it. Oh yea, and DOING it. sucks too. LOL. It's actually not that bad but it's just not my cup of tea.Did a ton of crawling yesterday and came through with NO issues save a slight...
Man, I love having done this workout but HATE having to do it. Oh yea, and DOING it. sucks too. LOL. It's actually not that bad but it's just not my cup of tea.Did a ton of crawling yesterday and came through with NO issues save a slightly touchy left adductor that said hello in the middle of the snatch set(s) but no big deal.The crawling felt great and was very easy but I still have to be very careful not to overdo.The KStar/Diane Fu Shoulder mob worked better than I could have ever expected and the constant ache in my right shoulder was completely GONE all day today. It's unbelievable how much more energy is immediately available when one doesn't have to deal with managing pain. Crazy.It's almost impossible to imagine not having to manage SOME pain everyday; it's been that way for so many years. But I can see the end, actually. Haven't been so close to square, plumb and neutral since I was 17 and before my first injury.SISU baby SISU. Never give up :)Snatch Vo216 kg 15:1532 sets of 7224 reps8064 lbsnot too bad at all . cooler today so we didn't sweat our asses off and that helps. Next week up to 36 or 40 and then onto the 20kg and some sets of 10/10. Not going to do Max indefinitely, that's for sure. Hate it too much:))A cycle of Max, then some 20 kg 10's then the 24 kg for 5-7 and some volume and repeat the micro cycle. Sounds like a plan.Sled Drag 5 laps of 200 feet.these felt great. bumped the weight up 5lbs as well.Triceps pushdowns with band5 sets of 20 reps for fundatsit.Sisu/
about 6 hours ago
AM Muscle Snatch: doubles with Monday Sn MTR – (>80%)  3-2- 3×2 Split Squat – Sn MTR – (60-80%) – 3-4×3-5ea Low Clean Pulls: triples with Mon CJ MTR + 20 kilos 4×3 High Snatch Pulls (from rack): tri...
AM Muscle Snatch: doubles with Monday Sn MTR – (>80%)  3-2- 3×2 Split Squat – Sn MTR – (60-80%) – 3-4×3-5ea Low Clean Pulls: triples with Mon CJ MTR + 20 kilos 4×3 High Snatch Pulls (from rack): triples with Mon Sn MTR + 20 kilos 4×3 PM Snatch – MTR – 3×1 Clean & Press – MTR -20 kilos 3-2- 1×2 Clean & Press – MTR -10 kilos 1×1 Clean & Press – MTR 3-4×1 Power Clean & Jerk – MTR -10 kilos 1×2 Power Clean & Jerk – MTR -5 kilos 1×1 Power Clean & Jerk – MTR +5 kilos 2-4×1 Front Squat – MTR 3×1 Front Squat – MTR -15 kilos 2×2
about 6 hours ago
Day 3 Back Squat: 8-10×10/45% Deadlift: 8-10×10/45% 2 Quad Exercise 2 Hamstring Exercise 2 Lower Back Exercise 2 Core Exercise
Day 3 Back Squat: 8-10×10/45% Deadlift: 8-10×10/45% 2 Quad Exercise 2 Hamstring Exercise 2 Lower Back Exercise 2 Core Exercise
about 6 hours ago
Rest Day Enlarge image Orange Coast CrossFit, SoCal Regional. "ACSM 'CrossFit Study' Fraud?" by Russell Berger, CrossFit Journal article [pdf], in response to "CrossFit-based High Intensity Power Training Improves Maximal Aerobic Fitness...
Rest Day Enlarge image Orange Coast CrossFit, SoCal Regional. "ACSM 'CrossFit Study' Fraud?" by Russell Berger, CrossFit Journal article [pdf], in response to "CrossFit-based High Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition" by Dr. Michael Smith and Dr. Steven Devor Full Transcript of Russell Berger's interview with Dr. Steven Devor - [pdf]...
about 6 hours ago
Researchers at Ohio State University refuse further comment on CrossFit study amidst allegations of inaccurate data from the study’s own coordinator. A few weeks ago, I learned that the American College of Sports Medicine (ACSM) ...
Researchers at Ohio State University refuse further comment on CrossFit study amidst allegations of inaccurate data from the study’s own coordinator. A few weeks ago, I learned that the American College of Sports Medicine (ACSM) had published a study on CrossFit’s efficacy in the National Strength and Conditioning Association’s Journal of Strength and Conditioning Research. The study—CrossFit-Based High-Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition—was conducted by Michael Smith, Ph.D., a then-Ph.D. candidate at Ohio State University working under Steven Devor, Ph.D. and Fellow of the ACSM. Much of the study struck me as odd. Curious, I turned to CrossFit’s chief scientist, Dr. Jeff Glassman, who wrote a formal, comprehensive response to the study. The response, which makes numerous claims about the validity and rigor of Dr. Smith’s paper, focuses heavily on this particular section: “Out of the original 54 participants, a total of 43 (23 males, 20 females) fully completed the training program and returned for follow up testing. Of the 11 subjects who dropped out of the training program, two cited time concerns with the remaining nine subjects (16% of total recruited subjects) citing overuse or injury for failing to complete the program and finish follow up testing.” What is “overuse or injury”? The study does not define what it means by the term “overuse.” The study also does not detail what specific cases of “overuse or injury” the subjects cited, what caused them, whether the cases were pre-existing conditions, or how long the subjects experienced “overuse or injury.” Furthermore, the study was “blind,” meaning the researchers in the lab were only able to identify participants by a single number. If the 11 subjects who failed to show up for the test-out were de-identified in this way (and obviously not present at the Ohio State lab), how could Dr. Smith collect any data on the reason for their absence? Chelsea Rankin, a member of CrossFit 614, volunteered to be the study coordinator for Dr. Smith. During our conversation, I asked Rankin how Dr. Smith could have gathered data on why the 11 didn’t show up to the lab. Rankin gave me her own opinion on Dr. Smith’s work: “I did all the data collection for the study, and I know every person who didn’t re-test. It was easy to figure out they weren’t injured. This data is inaccurate. Those individuals were not injured, and that wasn’t the reason they didn't test out. To me this questions the validity of the research.” Luckily, the corresponding author, Dr. Devor, consented to a recorded phone interview, the full transcript of which is available here. More problems became apparent during our conversation. When I asked him about the collection of data from the 11 participants who did not re-test, Dr. Devor did not seem confident in answering. At the end of our interview, Dr. Devor suggested that I speak with Dr. Smith, whom he insisted would be able to answer all my questions. He even offered to help put me in touch with him. To my surprise, I received an email from Dr. Devor two days later. It contained the following line: “I have spoken with Dr. Smith at Gonzaga University. We will have no further comment on our Journal of Strength and Conditioning Research (JSCR) CrossFit publication.” In two days, Dr. Devor had gone from conceding that I had a legitimate question and assuring me that he would help answer it to defending his apparently fraudulent data solely on the merit and authority of the journal in which it was published.
about 7 hours ago
 "Today I will do what others won't so tomorrow I can do what others can't."   Erin B. and Curt hammer out their bear cycles last week.  In my opinion the bear cycle is one of the most mentally demanding wods&...
 "Today I will do what others won't so tomorrow I can do what others can't."   Erin B. and Curt hammer out their bear cycles last week.  In my opinion the bear cycle is one of the most mentally demanding wods you will do in CrossFit.  To be successful you must push yourself beyond your breaking point without losing form and efficiency.  It takes Mental Toughness.... Mind Over Body!  Announcements: 1. There will be NO OPEN GYM this Sunday, May 26th 2. Monday, May 27th there will be one class at 10 am.  All other classes will be closed. 3. Saturday, June 1st 6:30 pm Tracey Sapp's Going Away Party @ Little York Tavern (patio)  4. Saturday, June 8th Gym will be close due to Central East Regionals. Thursday Open Gym
about 8 hours ago
As many rounds as possible in 15 minutes of: 3 Front Squats @ 75% of 1 RM 1 Rope Climb 15" 10 Push Ups Post total rounds completed to comments. Darrion Ball
As many rounds as possible in 15 minutes of: 3 Front Squats @ 75% of 1 RM 1 Rope Climb 15" 10 Push Ups Post total rounds completed to comments. Darrion Ball
about 8 hours ago
Memorial Day WOD (It will be much more interesting than Murph) Monday, May 27 at 9:00am This will be the ONLY workout of the Day   BATTLE OF THE AGES - POWERED BY X-CEL SPORTS HOSTED AT PRACTICE CROSSFIT June 22nd It's co...
Memorial Day WOD (It will be much more interesting than Murph) Monday, May 27 at 9:00am This will be the ONLY workout of the Day   BATTLE OF THE AGES - POWERED BY X-CEL SPORTS HOSTED AT PRACTICE CROSSFIT June 22nd It's competition time! Kid, Teens, Adults, Masters this sounds like a great time. Sign up now space VERY LIMITED Find out more   Wednesday WOD   High hang squat snatch cluster 1.1 x5; rest 1-2 min ***heavier than last week + AMRAP 10 minutes 200m run 20 burpees 20 sit ups ---rest 5 min--- AMRAP 10 minutes 10 KB swings 10 box jumps 10 plank rows (L+R=1) 10 jump switch lunges  
about 8 hours ago