Kevin missed the Strength workout Day a couple of days ago, so he made it up yesterday. Kevin has not front squatted or dead lifted with heavy weight before in his life, and was very impressive with the numbers and weight he threw around yesterday. He had great form and technique, which is the most important because the weight will come hand and hand with these two elements. As I said before, we got brand new power racks and they are immense in our pursuit of seeing great results. Kevin did a great job and his scores reflect on this. He also realized how important the finger tip grip s during these heavy days and how important it is to have that technique down before you tackle workouts like strength and heavy days.

Raul and Celine- Had a great day today and hit some more fundamental workouts in the morning. Raul was outstanding and got through his ladder workout with some great intensity. He has been progressing everyday and his flexibility has come a long way over the last two weeks. When you practice and repeat these movements called the 9 Fundamentals, it is the best medicine to see results with your flexibility. It is vital to loosen up those glutes, hams, and hip flexors for these type of workouts. I tell the guys everyday, that the Hamstring is a huge muscle that is a two type joint. It runs from your knee to end of your lower back. This is why many people suffer from lower back pain or knees problems because they are not properly stretched out and their hams and glutes are one big mess. I as a CrossFit trainer am obligated to see this
corrected and to see vast improvements within my clients flexibility. If anyone wants to get more intelligent or get to know the basics of Flexibility look up Kelly Starret on CrossFit.com and you will see how important this element is to performing well within your workouts. Your performance levels are hindered from unstretched hams, glutes, and various other muscles within your body. Kelly Starret is a genius and the owner of CrossFit San Fransisco. Check out this CrossFit Journal by Kelly Starret and the importance of proper stretching. Courtesy of CrossFit Journal- http://journal.crossfit.com/search.php?IncludeBlogs=1&limit=20&search=hamstrung

Chris/Ham/Ross/Kevin- As stated before, they are attacked the beast we called the “Filthy 30”, which is a scaled version of the dreaded “Filthy 50”. This was the toughest and longest MetCon that they boys had to due since their training started about month and half ago. They all were great and really appreciated the workout for today. They all were gassed, but felt great after a few minutes of catching their breath and wiping some crazy sweat off their brow. Great Job Today Guys and Get Ready for Some More Of That in the Future!! As I told them before, CrossFit is all about Constant Variation and never hitting the same workout in a small span of time. We keep the body guessing and try to hit every Ten Aspects of Fitness on the board: A quick Review of the Ten Aspects of Fitness are:

With these ten aspects of fitness you will become faster, stronger, flexible, and all the above. CrossFit main goal is to hit all ten of things with constant and different workouts each and every day. This is how an athlete should train, if they want to see the best results within their performance. It is all about Feeling Better, Looking Better, and Performing Better within CrossFit. Yes, looking better is every one’s key component, but it is great to be stronger, and also just feel overall better about yourself. Within my less than two years of CrossFit, I have seen this on hundreds of people’s faces and have never seen a person depressed or melancholy during their experience with CrossFit, maybe Sore, but never down in the dumps.

Introducing the Workouts and Results:

30 Box Jumps

30 Jumping Pull-ups

30 DB Swings- 40 lbs

30 Abmat Sit-ups

30 Good Mornings(Sub for Back Ext- No GHD Machine) Hopefully on the Horizon will be Here!!

30 Push Press- 45 lbs

30 Medicine Ball Cleans

30 Wall Ball

30 Tuck and Jump or Single Unders

30 Burpees

Ladder Descencion and Ascension- 3 Rds For Time of:

20-15-10-5-10-15-20

Jumping Pull-ups

Air Squats

Push Press

3 Rounds For Time of:

250 m Row

Air Squats x 12

Push ups x 12