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Team CrossFit Elite Fitness Academy
The first and only Level 3 Certified and Licensed CrossFit Affiliate serving Monrovia and all surrounding cities
Blog
January 29, 2009
The Revolver
21-18-15-12-9-6 Reps Of:
Power Clean (M-95lbs, W-65lbs)
Ab Mat Sit-ups
That’s Right…A Revolver…6 Chambers, 6 Bullets, and Today…6 Sets Of Pain…For Time.
Enjoy How Your Midline Feels Tomorrow…
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6 Rounds, 6 Targets…Piece
January 28, 2009
“HELEN”
January 27, 2009
“JACKSONVILLE”
5 ROUNDS FOR TIME OF:
21 Push Ups
21 Hanging Knees to Elbows
21 Double Unders
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January 26, 2009
Massman Version II
AMRAP In 20 Minutes Of:
400m Run
21 DB Squat Thrusters (M-35lb DBs, W-25lb DBs)
What Do You Think About The Below Paragraph?
“The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece–in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection–whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age. “ -CFJ0108
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CF Vancouver…Great Shot On The Roof
January 25, 2009
REST DAY
Or Not…
If You Like…You Can Join Any Of Us At 1 of 2 Events…Well, Both If You Like:
10am @ Arcadia High School Track For Speed Work…Bring Your Journal and A Watch
And/Or
10am @ Santa Fe Dam Recreation Area For Orienteering
Use The Los Angeles Orienteering Link On The Blog Roll To Pre-Register
Either Way, You Are Guaranteed A Good Time…
Sprints Or Orienteering…Your Choice. Both A Great Way To Spend A Sunday Morning…
January 24, 2009
REST DAY
Why Do We Squat So Much? Didn’t We Just Do That Yesterday?
Why Squat?
“The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being. The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.” -CFJ1202
Causes of the Bad Squat
1. Weak glutes and hamstrings. The glutes and hams are responsible for powerful hip extension, which is the key to the athletic performance universe.
2. Poor engagement, weak control, and no awareness of glute and hamstring. The road to powerful, effective hip extension is a three to five year odyssey for most athletes.
3. Resulting attempt to squat with quads. Leg extension dominance over hip extension is a leading obstacle to elite performance in athletes.
4. Inflexibility. With super tight hamstrings you’re screwed. This is a powerful contributor to slipping out of lumbar extension and into lumbar flexion – the worst fault of all.
5. Sloppy work, poor focus. This is not going to come out right by accident. It takes incredible effort. The more you work on the squat the more awareness you develop as to its complexity.
Anybody Earned A Perfect Squat Yet? Post Thoughts To Comments…
January 23, 2009
HAPPY HOUR
GET SOME
Use this class time to pick a benchmark that you have never tried before or a skill that your not good at. Even if you can’t do the WOD to standard give it try anyway, we will never get better at something if we always shy away from it. Play with the rings, get on the GHDs, work on your OHS, the list is endless.
Double Bodyweight Deadlifts, Dutch and Boz …Video
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January 22, 2009
“RANDY”
75 X 75lb Power Snatch
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty.
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