2009 March Archive - CrossFit Tribe

Mar 31, 2009 93

BABY LIBERATI is HERE!!!

(I’m not giving away any of Steve’s surprises though… like for instance how the baby basically nailed a burpee upon birth…)

BIG CONGRATS to Kristen and Steve and the whole Liberati clan!

Classes tonight will be run by Justin. Thanks!

Mar 31, 2009 25

Tribes LOVE Mondays.

Pretty much says it all…

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run 400 meters
Max rep Pull-ups

Scores for the day posted on the whiteboard.

Think you’ll be sore from today? Ava’s got just the ticket…

Mar 30, 2009 123

Open Gym: looking forward to next Sunday already…

PICK UP A FOAM ROLLER, PEOPLE: Ye Olde Post about Foam Rolling

Let’s review:

Can’t overhead squat? Knees hurt? Getting chronic pain in your shoulders?

Understand a few things… when you stretch and when you foam roll you’re addressing fascia. Fascia is the connective tissue that covers your muscles. And everytime you heave through that gorgeous full range of motion pullup for the 100th time you’re ripping up that fascia… and it’s healing back together (because your body is AWESOME like that).

Trouble is – just like the skin on your hands does from those same pullups… the continual breakdown and healing of this tissue builds up and pulls on the opposing fascia, which pulls on the actual muscle groups which does all sorts of things like: limit your range of motion, disable your muscles from actually applying the strength they are capable of, and ultimately creates pain.

Chances are that if you’re any kind of athlete and especially a CrossFitter – you know exactly what I’m talking about:

“When these kinds of injuries occur in a strength athlete—especially one who is competing—it can be devastating because our tendency is to “work through the pain.” However, what happens is we overcompensate because of the pain and wind up exacerbating the original injury. We often end up with more pain than we had in the beginning.” – from Mike Westerdal’s article on Active Release Therapy

So… Frustrated with your flexibility? Unable to get comfortable enough with a movement to do it well? Feeling in pain? The answer, folks, is to begin to learn as much as you can about self-myofascial release – or, the fine art of singing in pain on a tennis ball.

Mar 29, 2009 85

OPEN GYM TODAY!!!!!!!!!!!!!!!!

Mar 26, 2009 12

"Pick Your Own Girl" Day… Hmm…

Jason entering the horrible world that is the bottom of a thruster during “Fran”. Jason coaches kids in his spare time…you have to do stuff like “Fran” to prepare for that kind of thing.

Mike – displaying some pretty much STELLAR form for the clean during “Grace”. Seriously people – extend your hips and shrug your shoulders like this PLEASE!

Warren “I will not be beaten by a teeny 45lb. bar” Delos Angeles: a month or so ago Warren could not do this at all. He’s been diligently following some advice for the “thoracically disabled” and is CLEARLY reaping the benefits. Three thumbs up.

Mar 26, 2009 37

Wednesday, March 25th 2009

Front Squat 3,3,3,3,3

Then…

5 Rounds for Time
10 Kettlebell Swings (24k / 16k)
10 Box Jumps

Mar 25, 2009 96

Be sure to scroll down the page – posts from Sunday and Monday are now up!

Mar 25, 2009 Comments Off

Tuesday, March 24th 2009

Press 3 x 5

then…

For Time:
500m Row
10 Man-makers
10 Box Jumps
10 Man-makers
10 Box Jumps
10 Man-makers
10 Box Jumps
500m Row

Mar 24, 2009 85

Spring brings THINGS.

There’s a lot going on at the Tribe in coming weeks!

Don’t miss out on all the madness:

1. Mark your calendars for the 23rd and 24th of May. We’re shipping off to Albany to watch our very own Steve and Pat compete in the qualifiers for the CrossFit games. You can purchase your spectator tickets ($20) here.

2. The first ever TRIBE GAMES will be held on Sunday, April 19th, at 2:00p.

All are invited to participate for free! The WOD we’ve created will be quickly learned but those who have been CrossFitting will undoubtedly be better prepared for it than those rollerblading and hula-hooping for time.

All are invited to spectate for free! There’ll be prizes and grilling afterwards – so the weather had better be more like spring by then!

3. We’re all running the BROAD STREET on Sunday, May 3, 2009 starting at 830a! Registration is $30 if postmarked by the end of March! Go here for the details.

4. BEAT THE STREETS is a CrossFit wide charity event being held to benefit our beloved Steve’s Club Kids. The partnered workout begins Saturday, May 9.

So here’s the deal: Don’t get overwhelmed! Decide which event(s) you’d like to take part in and get started with preparing for them. There’s a reason competitive athletes are ridiculously good at what they do…they have to be. Incentive is everything, folks!

STAY TUNED TO THE BLOG FOR T-SHIRT DETAILS FOR ALL OF THE ABOVE EVENTS!