Sports Fitness

Back Squat 3-3-3-3-3-3-3 Post loads to comments. Log results online (Beyond the Whiteboard)     Photo: "Thanks again for your website and the WOD’s. Even without a CF gym in Miles it is great that i can follow your program and compare myself to the others at Crossfit Rocks via the comment section of your website- Erin"      

Just a thought if you didn’t have anything else for here. Will have to update hyperlink to the latest show … this one goes to May 17 video

The Wallzzz both overhead on Friday. Workout: 20 Burpees 200 meter run 30 Box Jump (20/24in) 400 meter run 40 Ball Slam (20/30#) 600 meter run 5 Rope climbs 600 meter run 40 Balls Slam 400 meter run 30 Box Jump 200 meter run 20 Burpees  Thanks to everyone for coming out to the beach day, what a day it was!

Rest Day Enlarge image Kenneth Leverich, Event 4, Southern California Regional. Josh Bridges Takes First On Event 4 - [video]...

CrossFit Kids CrossFit Kids Initiative: Hope Floats CrossFit Kids Homework Define: Aver Solve: The difference of two numbers is 15 and one-fifth of their sum is 9. What are the two numbers?

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Last week a naive young girl wrote on my timeline, “Stick to posting photos of your abs and shoulders. No girl thinks these photos of your garden are sexy. Go back to fighting MMA. THAT shit is sexy. What’s sexy about shoving your hands in manure? Your losing my attention.” Darlin, I’m a 43 year old father with a broken eye, busted teeth and more irrigation ditches on his face than the Nile’s got tributaries. I’m fortunate enough to have a beautiful, near-sighted wife who doesn’t care what I look like despite the 17 years we’ve known each other. I am merely a simple man who hasn’t tried to be sexy for a very long time. I know the peace of building something with my own hands, and laying them in soil to bring new sustainability to my community and family. I do this because I have known the anguish of a discontented soul seeking distractions from a mind lacking tranquility. I know how to fight and have the medals and memories collecting dust. I have no more aspirations for glory, as I know the costs of fighting are not bloodied cuts and broken bones, but the emotional repercussions of visiting violence upon an aggressor even when your actions are entirely reasonable and justifiable. Likewise, I don’t care much for politics because no matter the side, politicians manage to make things worse. I haven’t met a man of character among them that I’d allow to protect and nurture my children without my supervision. So, I depend upon my own shoulders and gut to make choices regardless of how much of a mess they’ve made things. That’s why I’m fit. Not to be sexy but ready to carry the burden of responsibilities alone through hardships. And I’m not particularly puritanical about sexiness, living by some lofty moral code. Despite working with and for some of the world’s most significant religious leaders, I don’t care much for religion. Institutions always seem to degenerate into tyrannical positions speaking on behalf of the Creator. If God created simple men like me, I think I’m totally comfortable listening to my own good sense, without someone needing to tell me who should not be allowed into Heaven and who should go to Hell. I don’t try to avoid sexiness not try to impose modesty. Being sexy just isn’t my goal. I don’t need to attract sexual attention, so sorry you’ve been under the impression that I was trying to hold your focus by posting photos to my page. Fitness for me is not about trying to please someone else’s sense of beauty, but rather it is for expanding my own ability to be my best use to those whom I can help. You are better than you’re allowing yourself to be, deeper than the shallow surface you’re permitting yourself to dig and wider than you’re believing you can explore. Needing to be sexy cannot bring you satisfaction, rather only fleeting pleasures which leave you lonely and starving for something greater. You are all you need. No man or woman can complete you. You are already complete. Get back to the basics. Get a feel for something simple, honest and useful. In anything, you can find yourself, because you’re already and always there. very respectfully, Scott Sonnon www.facebook.com/ScottSonnon

My professor told me to leave University, “Mr. Sonnon, do you want to regurgitate the words of dead men, or inspire others with your wild questions? You cannot inspire others with answers. The secret to living an uninspired life is to have an answer for everything. First one LIVES and sees the folly of believing that you know the answers, then one inspires others with the humility to ask better questions. Leave here, and take the daring adventure which frightens you most. If you emerge from the other side, you’ll have your inspirational message.” I thought to myself, “But how do I know what to do or go, when I don’t even know who I am? I feel like I don’t know anything!” Clairvoyantly reading my expression, he continued, “The fundamental function of wisdom is not to answer questions, but to question answers. Do not foolishly attempt to give people all your answers. Only by going through your own trials and tribulations will you realize that no answer will ever suffice; only asking better questions.” As I set out on my own, leaving the shelter of the University and the warm blanket which others’ words provided, answer after answer failed to perfectly fit my problems. Each needed to be modified, adapted and revised. As a result, every person I met taught me something I didn’t know by forcing me to scrap my ill-fitting solutions, and ask better questions. Voltaire wrote, “Judge a man not by his questions rather than by his answers.” When I was younger, I thought my goal in life was to learn all the answers, at least to my problems and issues. But as I’ve grown, I’ve learned that the goal is to ask better questions about the opportunities with which we are challenged. Instead of asking these questions: Why do I have these problems? Why can’t I figure out the answer to this situation? Why doesn’t anyone save me from this, and stop this pain? Ask yourself: How could this challenge secretly serve me? How could this pain or hardship silently benefit me? What advantage could it possibly bring my experience? What opportunity could gracefully enduring this create? Very Respectfully, Scott Sonnon www.facebook.com/ScottSonnon

Joe has been on my WSB style press program for about 8 weeks now and he was ready for his first attempt at his goal weight, a 52 kg KB Military press! He has killed all this max effort special exercises, his speed work is going great and his strength is up. Time to peak!He pressed the Beast with both arms for the first time a few weeks ago, a pr, and had even bought a specially made 52 kg bell just for the attempt.( you can get one here for only $75 if you are so inclined) from Hammertone Bells. The thing is a monster as you can see from the photo, and the handle is THICK! 5.68 inches!And the bell is taller than the Beast but the top of the bell is LOWER which gives it a much lower center of gravity than the DD 48 kg Joe was actually pressing from a deficit position :)) If we had taped weight to the bottom of the DD bell I believe he would have made the press easily.He just missed it . Badly on his first attempt at it and very well on his second attempt.Missing weights well, like professional ,as Pavel woud say, is critical. One gets maximally strong using maximal weights which necessitates knowing how to miss strongly ;without hurting yourself in the process, squirreling around under the weight or using weird body english just to finish the lift.Anything else is just panic. Not the time to panic.It was a weird day as Joe had to just jet in, try the lift and leave, he had other business so it wasn't a 'normal' day but he did great.I had a weird day as well. My right shoulder was moving around all day yesterday and most of the night. Didn't really get it set before the workout even though I got a solid stretch/mobility session in first.The biceps felt tight as well so I went slowly on the warmups. Didn't really have a goal weight after last weeks Beast work; something heavy but not too heavy.One arm swings16 kg x 5/5 x 220 kg x 5/524 kg x 5/5 x 2 ( this is where I first felt the right elbow/biceps. Just didn't set up well I think but it made me sit up and pay attention)28 kg x 5/532 kg x 5/536 kg x 5/540 kg x 5/5 x 232 kg x 10/10 x 3 setsthis worked out great! started all the sets above 24 kg with the left arm and the right felt better every set. Left hand grip wasn't great again at start. but got better. I'm used to starting heavy one arm work with my right side and this was definitely different.Two hand swing32 kg x 1036 kg x 1040 kg x 1048 kg x 1052 kg x 10 x 2 !!! Yes!these felt great! As nasty as this bell looks for single arm work it actually is great for two hand. The handle is wider so both hands fit in easily, the thicker handle actually made for a better grip and the lower center of gravity made it feel lighter in the swing than the 48 ! Fun.:)Two Hand CB Arm Cast20 x 10/1025 x 10/1035 x 10/1045 x 8/8 !!!Nice! Haven't handled the 45 lber in months. Sweet!Snatch Holds14 kg x 30 sec16 kg x 30 sec x 2these felt surprisingly great! Even on the right arm. Weird . Could it have been my new toys?My super cool Kelley Starrett designed mobilty toys in the mail yesterday from Rogue and just flat out love them.The Ball AKA Super Nova is just incredible for almost every part; the thing is dense and heavy and stays put. The nubs on the surface just grab the shear the skin/fascia just incredibly well and adheres to the skin without irritating it.Glutes, calves hammies, hip flexors psoas are easy to get. Even the traps, scalenes and first rib areas are easy to get into with this. same for right under the armpit and the lats, teres and external rotators.It's not comfy but you can also get it between the spine and the scapula and get some serious movement in there.ALSO great for releasing the forearm and wrist flexors as you roll them across the top of the ball while it's one the dinner table( as mine is now :)This thing is amazing. Right up there with as good an advancement in myofascial self release as the rumble roller was.The Gemini is pretty cool too obviously not as overall useful but I think it's going to be magic for the T spi

Rest Day Corey Costanza & Dog Riley