Can you bring a rendering of the new building to the gym?
My brother was at the ceremony and said the description of the new facility was amazing. I don’t think I have the patience to wait 4 months to see it…
Some CF Affiliates I have been to swear by foam rollers. I have seen a few people in our gym using it. I was first introduced to them about 5 years ago and have had success using them — owned a couple but have not used in a while. Not sure what Russell recommends, but the way I was told to use them was to roll until you get to a pain spot of 7 or higher on a 10 point pain scale (10 being unbearable). When you are at that point, hold it for 30 seconds. Continue to find these 7+ spots and hold accordingly. The pressure from the roller is supposed to help release the tension in that spot, which is caused from locked up muscles. Locked up muscles are a result primarily from muscle imbalances, where the weaker muscle is fighting against the stronger muscle — locking up to protect itself from injury. The foam roller seems to work best for people with locked up/tight IT bands (the outside of your thigh). It seems many people, especially runners and women used to crossing their legs, have major IT band issues. I have recommended it for several friends, who have really improved their running after a few weeks of releasing tension in their IT bands. Ultimately, massage and foam rollers treat the symptoms. We should be fixing the muscle imbalances that started them in the first place, or risk it going right back to where it was. This, unfortunately, is easier said than done.
It is interesting to hear Coach Glassman’s take on massage. From what I have read, he said he is all for investigating things like massage, yoga, or other “soft” elements of fitness. He, however, has never seen any hard evidence that these techniques produce results. He does not deny they do, but until someone can show him proof, he will remain skeptical. Clearly your $63/hour massage therapist will tell you it works (and it does feel good). But I believe (and a google search seems to indicate) that Coach is right about a lack of any evidence (other than psychological) that massage actually improves performance. This does not mean I don’t endorse foam rollers — like I said, I do, based on personal experience. However, it just seems that not much hard evidence has proven they work.
Here is an article from Harvard Medical School on massage (in short: no evidence that it helps you heal or improve performance — but it does not hurt you either) http://www.aolhealth.com/conditions/massage-therapy
I am a firm believer in massage and the foam roller. I used to not be able to run more than a mile because of intense pain in my left knee. My massage therapist told me it was because of the tightness in my IT band. I tried the roller before running and amazingly I was able to run an entire 5k without pain. That was about 2 years ago. I don’t always remember to use the roller before every run but when I do, I’m definitely able to run further without pain.
just read an article that stated beyond a shadow of a doubt that Dairy Queen Blizzards helped recovery time from today’s WOD. I’m going to check it out and I’ll report later!
just read an article that stated beyond a shadow of a doubt that Dairy Queen Blizzards helped recovery time from today’s WOD. I’m going to check it out and I’ll report later!
Knees to elbows are usually easy. I had to take em 1-2 at a time today. Doing strict form on this workout is a definite killer. My whole core feels tight. I look like I just smoked a bowl when I get up and walk though.
I’m about to have to put Crossfit’s claim of functional fitness to the test. I just pulled into the parking lot of the pediatrician’s office. Two of my kids may have the swine flu. My 60+ lb eight year old and my 32lb three year old both fell asleep in the car. I have to now carry both sleeping boys in at the same time. Wish me luck!
Garth, you might be interested in this website http://posturalrestoration.com/about/. When I worked at the Spine and Neuro Center in their Physical Therapy department all there PTA’s and PT’s had been to atleast one Certification offered by the PRI institute. To be completely honest some of the stuff on this website goes right over my head but the just of it states that over the years the internal workings of our body have been thrown off balance in a large part due to one side being more dominant in respiration. Also people almost always perform daily tasks with their dominant side, thus the opposite side becomes weaker. There are certain tests you can do to determine if someone is out of position and I had them test me one time just to see. Turned out I was, so I did a few breathing exercises with my feet on the wall and a rubber ball in between my knees. After I was repositioned and started to walk I felt almost off balance but in reality it was the first time I had been walking without the right side of my body over compensating for itself. I quit doing the exercises after that though and every once in a while I would have them reposition myself but then I started Crossfit….Turns out my body doesn’t get out of position anymore, imagine that. Now a good foam roller is all I need to get fixed up.
Interesting. I could believe there are a lot of opportunities for muscle balances from these types of preferences. I think we would agree that Crossfit and other balanced and functional exercise routines will help counteract this.
Couldn’t make it in and the Matrix doesn’t have the equipment to do the workout.
But just yesterday I was thinking that I’d like to involve something with my chest, and then realized that I missed Linda due to travel a week ago. Therefore, I did it today at the Matrix.
38:04…that was disaster. Didn’t realize how poor my upper body strength is.
Made up the Lumberjack 20 WOD – 20:59
–cruisin’ right along until the 45db squat cleans. Holy crap those WRECKED me! The last 400m was nothing but will power.
26:52 with 30 abmats in lieu of knees to elbows (still can’t do that) & 30 (unintentional) extra hip extensions…I thought I was finishing the 30 BE’s when Josh walked over & asks “what was THAT?!?!?” so I got to do 30 correctly before moving on to the final abmat.
Don’t have the required equipment at work to do today’s WOD, so I did the following:
row 1500m
body weight back squat x 15
row 1000m
BWBS x 10
row 500m
BWBS x 5
19:30 at 155#
I actually had to do the first 1500m and 15 squats twice due to catching an EMS call after the first one. I think I got that much done in about 8:30 the first time, then went back and started over after the call.
visited Crossfit Woodbridge south of DC (outside of Quantico)
They are one week behind the main site. I skipped Joshie last week because I really didn’t want to do it. Guess what they were doing today. Mr. Joshie.
3 rounds:
21 db snatch right arm @ 40#
21 L-pullups
21 db snatch left arm @ 40#
21 L-pullups
Had to scale first round at 40#, second at 35#, third at 30#
36:46
Good form on snatches, just smoked my legs.
Dan Broughton is a really good trainer. I think he has been communicating with you via email, Russell. Younger Army Ranger background. Highly recommended box.
At CF Oahu, as many rounds as possible in 15 minutes of:
125 m run
5 Pull-Ups (jumping)
5 KB swings @ 12kg
+ 5 additional Pull-Ups and KB Swings each round
———————-
5 rounds + 3 Pull-Ups
Thanks to everyone to came and and supported the Ground Breaking. We had 62 people show up. It was a great turnout.
Sorry I missed it.
Can you bring a rendering of the new building to the gym?
My brother was at the ceremony and said the description of the new facility was amazing. I don’t think I have the patience to wait 4 months to see it…
Yeah, I’ll bring in a copy.
Daniel brought this to my attention, but its hilarious. Read the comments on crossfit’s main site about the girl in the picture, lol.
oh well…it was my first thought!
Nice to see the Matrix dumbbells being “broken in” after a year on the shelves 😉
1/2 Cindy
10 rounds and 2 squats short of 11 in 10 minutes.
At CF Oahu, for time:
60 DU’s
15 Thrusters @ 65lbs
40 DU’s
10 Thrusters
20 DU’s
5 Thrusters
Duration – 14:00
15:47, with 800 @ 2:30
My lower back is still on fire!
28:45
20:34 (or 20 and something)
Some CF Affiliates I have been to swear by foam rollers. I have seen a few people in our gym using it. I was first introduced to them about 5 years ago and have had success using them — owned a couple but have not used in a while. Not sure what Russell recommends, but the way I was told to use them was to roll until you get to a pain spot of 7 or higher on a 10 point pain scale (10 being unbearable). When you are at that point, hold it for 30 seconds. Continue to find these 7+ spots and hold accordingly. The pressure from the roller is supposed to help release the tension in that spot, which is caused from locked up muscles. Locked up muscles are a result primarily from muscle imbalances, where the weaker muscle is fighting against the stronger muscle — locking up to protect itself from injury. The foam roller seems to work best for people with locked up/tight IT bands (the outside of your thigh). It seems many people, especially runners and women used to crossing their legs, have major IT band issues. I have recommended it for several friends, who have really improved their running after a few weeks of releasing tension in their IT bands. Ultimately, massage and foam rollers treat the symptoms. We should be fixing the muscle imbalances that started them in the first place, or risk it going right back to where it was. This, unfortunately, is easier said than done.
It is interesting to hear Coach Glassman’s take on massage. From what I have read, he said he is all for investigating things like massage, yoga, or other “soft” elements of fitness. He, however, has never seen any hard evidence that these techniques produce results. He does not deny they do, but until someone can show him proof, he will remain skeptical. Clearly your $63/hour massage therapist will tell you it works (and it does feel good). But I believe (and a google search seems to indicate) that Coach is right about a lack of any evidence (other than psychological) that massage actually improves performance. This does not mean I don’t endorse foam rollers — like I said, I do, based on personal experience. However, it just seems that not much hard evidence has proven they work.
Here is an article from Harvard Medical School on massage (in short: no evidence that it helps you heal or improve performance — but it does not hurt you either)
http://www.aolhealth.com/conditions/massage-therapy
I am a firm believer in massage and the foam roller. I used to not be able to run more than a mile because of intense pain in my left knee. My massage therapist told me it was because of the tightness in my IT band. I tried the roller before running and amazingly I was able to run an entire 5k without pain. That was about 2 years ago. I don’t always remember to use the roller before every run but when I do, I’m definitely able to run further without pain.
16:28
19:38 2:25 800 meter run
21:27 – hamstrings kill me during BE and HE!
21:27 – hamstrings kill me during BE and HE!
just read an article that stated beyond a shadow of a doubt that Dairy Queen Blizzards helped recovery time from today’s WOD. I’m going to check it out and I’ll report later!
just read an article that stated beyond a shadow of a doubt that Dairy Queen Blizzards helped recovery time from today’s WOD. I’m going to check it out and I’ll report later!
As Rx’d 15:47
14:55 though I kinda screwed up.
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Knees to Elbows
30 Back Extensions
30 Ab-Mat Sit-ups
30 Hip Extensions
In that order. I accidentally skipped the Hip Extensions. So I added them to the end of the workout. Finished the 800m in 2:41.
16:36 as rx’d
20:21
Knees to elbows are usually easy. I had to take em 1-2 at a time today. Doing strict form on this workout is a definite killer. My whole core feels tight. I look like I just smoked a bowl when I get up and walk though.
I’m about to have to put Crossfit’s claim of functional fitness to the test. I just pulled into the parking lot of the pediatrician’s office. Two of my kids may have the swine flu. My 60+ lb eight year old and my 32lb three year old both fell asleep in the car. I have to now carry both sleeping boys in at the same time. Wish me luck!
17:34 as Rx’d
Garth, you might be interested in this website http://posturalrestoration.com/about/. When I worked at the Spine and Neuro Center in their Physical Therapy department all there PTA’s and PT’s had been to atleast one Certification offered by the PRI institute. To be completely honest some of the stuff on this website goes right over my head but the just of it states that over the years the internal workings of our body have been thrown off balance in a large part due to one side being more dominant in respiration. Also people almost always perform daily tasks with their dominant side, thus the opposite side becomes weaker. There are certain tests you can do to determine if someone is out of position and I had them test me one time just to see. Turned out I was, so I did a few breathing exercises with my feet on the wall and a rubber ball in between my knees. After I was repositioned and started to walk I felt almost off balance but in reality it was the first time I had been walking without the right side of my body over compensating for itself. I quit doing the exercises after that though and every once in a while I would have them reposition myself but then I started Crossfit….Turns out my body doesn’t get out of position anymore, imagine that. Now a good foam roller is all I need to get fixed up.
Jake,
Interesting. I could believe there are a lot of opportunities for muscle balances from these types of preferences. I think we would agree that Crossfit and other balanced and functional exercise routines will help counteract this.
Couldn’t make it in and the Matrix doesn’t have the equipment to do the workout.
But just yesterday I was thinking that I’d like to involve something with my chest, and then realized that I missed Linda due to travel a week ago. Therefore, I did it today at the Matrix.
38:04…that was disaster. Didn’t realize how poor my upper body strength is.
Made up the Lumberjack 20 WOD – 20:59
–cruisin’ right along until the 45db squat cleans. Holy crap those WRECKED me! The last 400m was nothing but will power.
Good workout!
db squat cleans killed me too…it was pitiful….def the worst part and saved for last lift segment. Great time Kevin.
Power Snatch 2, 2, 2, 2, 2, 2, 2, 2
135,145,155,165,165,165,135,135,135
Strict Pull Ups 3 x max reps
16-14-12
30 Bench Press @ Body Weight
then…
10 x 40 yard sprints (15 seconds rest between sprints)
then…
30 Bench Press @ Body Weight
14:56 with 190 on the bench
26:52 with 30 abmats in lieu of knees to elbows (still can’t do that) & 30 (unintentional) extra hip extensions…I thought I was finishing the 30 BE’s when Josh walked over & asks “what was THAT?!?!?” so I got to do 30 correctly before moving on to the final abmat.
22:01 first time doing GHD’s and back extensions.
I think running in the rain actually got me pumped up…..
Don’t have the required equipment at work to do today’s WOD, so I did the following:
row 1500m
body weight back squat x 15
row 1000m
BWBS x 10
row 500m
BWBS x 5
19:30 at 155#
I actually had to do the first 1500m and 15 squats twice due to catching an EMS call after the first one. I think I got that much done in about 8:30 the first time, then went back and started over after the call.
Are we running the 5K or doing something else?
visited Crossfit Woodbridge south of DC (outside of Quantico)
They are one week behind the main site. I skipped Joshie last week because I really didn’t want to do it. Guess what they were doing today. Mr. Joshie.
3 rounds:
21 db snatch right arm @ 40#
21 L-pullups
21 db snatch left arm @ 40#
21 L-pullups
Had to scale first round at 40#, second at 35#, third at 30#
36:46
Good form on snatches, just smoked my legs.
Dan Broughton is a really good trainer. I think he has been communicating with you via email, Russell. Younger Army Ranger background. Highly recommended box.
17:25 as rx’ed
Holy raining cats and dogs…..
16:29 as rx’d
22:11 sub’d row for run.
Limited Metcons and the 12lbs I’ve gained from the GOMAD have made me slow.
At CF Oahu, as many rounds as possible in 15 minutes of:
125 m run
5 Pull-Ups (jumping)
5 KB swings @ 12kg
+ 5 additional Pull-Ups and KB Swings each round
———————-
5 rounds + 3 Pull-Ups
18:17
16:38 as rx’d