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On Ramp 13012 
Lia - Pistol 
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Mobility WOD
Every human being should be able to perform basic maintenance on themselves.
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Mobility WOD
Hey Leopards,
Today’s mission rounds out the 365 mobility project cycle. About 15 months ago, I thought it was a good idea to begin a serious discussion amongst some friends about better positioning, movement quality, and improving mobility. I thought[…]
Read more...
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Mobility WOD
Hey MWodies,
In this second to last project episode, we wanted to address how good positioning and mechanics forces us naturally into an all systems approach. Good mechanics act as a “forcing” function. That is, if you engage in certain[…]
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Mobility WOD
Hey Supplenesses,
Today’s mission is a reminder to keep it simple. I often see athletes struggling to achieve a good bottom position in the squat. (This is Mob2 position for you M&M coaches out there.) During the warm up, even[…]
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Mobility WOD
Hey Mwodies,
Today’s mission is to explore the relationship between torso position and hip range of motion. As it turns out, you are an entropic, torque avoiding, force dumping beast of an animal. As you should be. Subsistence Torque Farming[…]
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Mobility WOD
Hey Mwodies,
Today’s mission is to tie together the last few episodes of the MWod. We want to bridge the idea of pathognomonics and movement errors. As often as we can, we want to put the bulk of our energy[…]
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Workout of the Day
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First off, thank you to K-Starr, his wife Juliet, guest Mark Bell, the CFD staff and all the attendees for making the Movement and Mobiliy Seminar a great success. CFD -- we have some new things to show you! :)
Anyhoo ---
I was helping one of our students choose a weight for her front squat and told her to grab a forty-five pound bar. Her comment as she pulled it out of the rack was that it was heavy. Yes it was awkward, and it felt heavy, but is it really heavy? I'll bet you any amount of money that for most women training at 24-Hour Fitness, that bar IS heavy. I wouldn't be surprised if 95% of the women at gyms like that don't pick up weight even close to forty-five pounds. There are not pink, girl bars that weigh 45 pounds, so maybe its not so important.
Here's the amazing thing...in almost every case, your bodyweight alone when going through the normal rigors of life (carrying groceries, picking up kids, going for a run, etc) puts more load on your joints and muscles than the weight of a forty-five pound bar. Think about the fact that your body, when balanced on 1 foot, is carrying the entire load! And add running to that, which is dynamic and causes forces and loads up to two-times bodyweight - all on one foot! Do you collapse when you take a step? No! Remember this the fit human body - the legs, glutes, hips, and torso scoffs at an empty 45 pound bar!
Getting real benefit from weight lifting requires selecting weight that is going to challenge these primary movement and stabilizer muscles, joints and tendons, the real part of the body responsible for making it all happen. If 45 pounds presents a challenge, fine. But if not, it's time to move up in weight, not just to increase the reps.
Of course -- this is assuming you can mobilize yourself correctly for the given movement.
Today's Workout
Five rounds for time of:
400m Run
15 Back Squats (135/95)
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Workout of the Day
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CFD IS CLOSED TODAY FOR THE MOBILITY SEMINAR
If you want to workout -- you can go to your favorite track or 400m course and try this:
Scale as necessary -- this is grueling on your ankles and calves
"Griff"
For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
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Workout of the Day
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Today's workout is Tabata This!
This one is a doozy, folks! A real treat!
Let's talk about how to approach Tabata Intervals. There are pretty much two ways to approach Tabata intervals.
Method One: Go For Broke (each interval).
- Leads to:
- Utter Devastation
- Not Your Best Score
Method Two: Pace yourself
- Leads to:
- Cheating yourself of a good score. If you go out too slowly and are capable of more than that pace in later rounds -- too bad! Your score is still going to be your lowest score for the round. This approach takes some experience.
A Third Way:
- Start Low, End High and don't worry about maximizing your score
- In this method you go out easy in the first round and seek to increase your score each interval. While your score will be whatever you started with, you'll get a good idea of what your capacity actually is. This is a good thing to know!
Please take a moment to share with us the strategy you plan on using... and what you predict your score will be for each movement.
Gary D!
Today's Workout! W00t!
“Tabata This”
20 seconds on, 10 seconds off for 8 rounds of each movement:
Row (for calories)
Squats
Pull Ups
Push Ups
Sit Ups
- 1 Min. Rest between each movement
- Score for each movement is lowest number of reps achieved in any 1 round
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Workout of the Day
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Please Welcome Aboard:
- Elisa H.
- Andrew C.
- Khizer K.
- Lindsay M.
- Terry M.
- Ryan W.
and Welcome Back...
- Ryan E.
- Raul A.
- Amanda P.
- Jenny S.
- Roz N.
It's great to have you all training hard and being part of the CFD community! W00t!
Also - - Big props to Josh K and Susan G. for getting their first Rx'd WODs yesterday!! Nice!!
And...
Courtney O. & Ash getting a little farmer's walk in during a workout
Reminder: CFD is closed Feb 4th for the movement and mobility cert
Let's sweat for time:
10-1 OHS | 1-10 Pullups
So...10 OHS and then 1 pullup; 9 OHS and 2 pullups etc until you get to 1 OHS and 10 pull ups
Loading for the OHS is:
(115#/75#)
(95#/55) (75/45) (55 / 35)
Scaling Volume: If you have not done a lot of OHS or pullups in a workout yet - you want to do some quick math and ask yourself: "Have I done X reps of this movement at this load before?" Remember, it's ok to be happy with small progress. Don't get greedy. Maybe you want to pick a fair but challenging load and do the even numbers. Keep it high output.
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Workout of the Day
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Registration for the CrossFit Open starts today!!! Everyone is going to do this -- so get signed up for Team CrossFit Davis tomorrow -- It's going to be a lot of fun and is a great way to step up your game and take your training to another level.
http://games.crossfit.com/
Max Effort Box Squat
1-1-1-1-1
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8 rounds, for time:
8 Burpees
8 Overhead Walking Lunges (45/25 lb plate)
Lia working the pistols while Omaha looks on.
Worth A Look
A history of breakfast cereal
The 5 stages of food grief
My family and treats
Apple onion cinnamon pork chops over crockpot butternut squash / Crockpot pork green chile
Double-under advice
Is GERD an autoimmune disease?
Sleep. I bet you could use some.
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Workout of the Day
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We have a LOT of stuff coming up. Please take the time to take a look at these links if you have not and block out your schedule accordingly. Also -- be on the lookout for our first Workout Challenge announcement...coming to your inbox in the very near future.
Anyhoo...here is a listing of what we have going on around CFD:
On Ramp Class 13012 getting some pull-up instruction from Alex
Practice Box Jumps and Handstand Holds (wall or no wall...) and then....
Three rounds for time of:
9 Clean & Jerks (135/95)
15 Ring Dips
800m Run
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More Articles...
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January 30th, 2012
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2/9 7:30pm Nutrition Challenge Kick Off
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January 29th, 2012
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January 28th, 2012
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January 27th, 2012
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January 26th, 2012
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January 25th, 201
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January 24th, 2012
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2/1 CrossFit Games Open & Regional Info
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2/9/12 - Nutrition Challenge Coming!
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January 23rd, 2012
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January 22nd, 2012
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January 21st, 2012 - Team WOD
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January 20th, 2012
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January 19th, 2012
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