Tribute to the 4th

They said no, but I thought we could have fit another.

Hey crew...great job with this morning's hero workout!!! Happy 4th of July!

Morning WOD Friday, July 03
"Daniel"
50 Pullups
400m Run
21 Thrusters (95#/65)
800m Run
21 Thrusters (95#/65)
400m Run
50 Pullups

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Friday

All classes are available Friday: 6:00, 7:00 9:30 AM and 12:30, 4:00, 5:00 and 6:00 PM.

See you there!

Balance

Firebreather Heather working on her 1-arm skills with a great "active" shoulder position

Balance is a neurological adaptation that should be practiced often, and suspending objects overhead is a great way to develop it. There is a big craze in the fitness world with the use of Bosu balls and balance balls to build core strength by destabilizing our environment. Sure it's hard, but is it functional? While there is great application in the rehabilitation world, the reality is, there is no supporting data or evidence for any of their corresponding application to building functional core strength. Would you grab the balance ball or a step ladder to put that box up on that high shelf in the garage? We spend the majority of our lives on this stable surface called earth, so let's spend the bulk of our time training effectively and find functional ways to destabilize ourselves like carrying heavy, awkward objects overhead. Turn your next barbell routine into a one arm version and see what is demanded from your balance and core.

Morning WOD Wednesday, July 01
2 Rounds of:
12 Right Arm Push Press
12 Left Arm Deadlift
Run 800m/400m
12 Left Arm Push Press
12 Right Arm Deadlift
Run 800m/400m

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A Little NorCal Qualifier WOD for your Monday Morning

Rick and Luis deeply contemplating if they should turn the WOD into a 2 round version.

Morning WOD Monday, June 29
5-5-5 Back Squat

For time:
500m Row
30 Burpees
10 Should to Overhead (165#)


Watch Chris Spealler tackle this one ... [wmv] [mov]
post time and loads to comments ....oh and maybe some favorite Hero Workouts for Friday's tribute to the 4th.
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Thank you CrossFit New England, in addition to, Chris S. and Dylan for making us aware of this article that makes the general public more aware of what CrossFitters (and many other trainers) have known for years.

Can You Get Fit in Six Minutes a Week?

A few years ago, researchers at the National Institute of Health and Nutrition in Japan put rats through a series of swim tests with surprising results. They had one group of rodents paddle in a small pool for six hours, this long workout broken into two sessions of three hours each. A second group of rats were made to stroke furiously through short, intense bouts of swimming, while carrying ballast to increase their workload. After 20 seconds, the weighted rats were scooped out of the water and allowed to rest for 10 seconds, before being placed back in the pool for another 20 seconds of exertion. The scientists had the rats repeat these brief, strenuous swims 14 times, for a total of about four-and-a-half minutes of swimming. Afterward, the researchers tested each rat’s muscle fibers and found that, as expected, the rats that had gone for the six-hour swim showed preliminary molecular changes that would increase endurance. But the second rodent group, which exercised for less than five minutes also showed the same molecular changes.....read more

Administrivia: July Schedule

Thursday, July 2: We will be having a going away party for Gwen at 8 PM. I will supply some meat and utensils. Please sign up at the gym to bring something.

Friday, July 3: I am not sure how many people will be coming in Friday, so I am posting a sign up sheet for all Friday classes. Wednesday 8 PM is the deadline. If no one signs up for the class, it will be canceled.

Saturday, July 4: All classes canceled. If you run in the 34th Annual - 5K + Parade Fun Run in a MDF/Pen XFIT t-shirt, show me your race number, and I will refund your entry fee.

Friday and Saturday, July 10 & 11: Closed for the CrossFit Games.

Friday and Saturday, July 24 and 25: Still getting the schedule but there may be a reduced schedule on these days. Check back at a later date for more details.

Finally, Saturday at Sequoia H.S. was pretty hot from 9 - 10 AM. Not many people attended. The gym is noticeably cooler at 9 AM. Please vote at the gym, or in the comments, if you would like summer workouts to be at the gym (or at a different outdoor location that is cooler) to beat the heat a little.

Summer Zone

Synchronized pullups...for time!

Consider taking some cues from the Zone diet and fueling your performance this summer. Check these articles from the CrossFit Journal and talk to your trainer about how you can tune your diet to get more results from all the hard work and suffering you do, and have more energy when you're done.
Zone Meal Plans
Zone on the Rocks: Fueling Performance
Getting off the Crack

Morning WOD Friday, June 26

5-5-5 Bench Press

For time:
30-20-10
Pullups
Wall Ball (20/14#)
Box Jump 24"

200m Sprint

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Contacting MDF

My main computer is down and will be for the next week or so. Please be patient regard email replies.

InFlexion

Luis and Gwen having some morning fun!

As CrossFit extension monsters, we often forget about flexion strength. Practice your Knees to Elbows, L-Sits, L-Pullups, D-Ball Slams, etc. and keep those extensors in check.

Morning WOD Wednesday, June 24

1 x 5 Heavy Deadlift

For time:
50m Overhead Walk (135#)
15-12-9
Knees to Elbows
Kettlebell Swing (2 Pood)
Sit Ups
200m Overhead Walk (45#)

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Muscle Up Mondays

Amy G. has been working hard for the last month on dipping and pulling strength and this morning it paid off. Congratulations on your 1st muscle up and cheers to many more!!!

Training Tips: Remember to train your pressing strength out of the very bottom of the dip (bar or rings), even if you need to use the bands for assistance. This is a necessary capacity for developing the muscle up. Train hard.

Morning WOD Monday, June 22

Ron's 44th Birthday Workout:
800m Run
44 Thrusters (95/65#)
400m Row
44 Pullups
200m Run

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The Morning Crew Transformation

Two weeks in and Tom H. is pulling hard!

I want to thank all the new diehards for making 6 and 7am such blast!!

I was reading the newest CrossFit Journal article "Forty Years in the Fitness Desert," and wanted to share a few words from it:

In a word: transformation.

Whether browsing the self-help section of a bookstore
or stumbling around Internet ads, we see strong
evidence that many folks seek the means to redefine
the possibilities in their lives. Many or most of us want
to blast through limits, eliminate self-destructive habits,
and build new internal and external resources. I think
the desire for transformation is nearly universal—and
CrossFit provides it.

Morning WOD Friday, June 19th

AMRAP 20 mins:
5 Handstand Pushup
10 Bench Press (135/95#)
15 Push Press (95/65#)
20 Dips