CrossFit Tribe

Open gym every Sunday 12-4.

Tires, kettlebells, bars, sleds, weights…sitting here just waiting to be moved.

Come get some!

let’s get dynamic….warming up with tire flips, yeah baby!

“You may have noticed that the Concept2 indoor rower is often referred to as an “erg,” and if you’ve listened to any on-water rowers talk about it, they probably call our machine “the erg” all the time. CrossFitters have been rowing long and hard, and last month, for the first time ever; “Row 2k” was the Workout of the Day. So, it’s time to bring you into the inner circle. You’ve earned it. Call it the erg. The literal definition of ergometer is “a device that measures work,” and this offers some insight into the intentions of Peter and Dick Dreissigacker, the founders of Concept2, as they developed their first commercial rowing machine. They wanted to offer an effective, realistic training tool for on-water rowers, especially for use during the winter months. It was important to them that the device be able to accurately measure work output and performance, so that rowers could measure their speed and distance as if they were on the water and track their progress–and so they could compare their own times across different machines and also compete with other rowers.”

-Article written from Judy Geer in the CrossFit Journal.

Skill work: Push Jerk

21, 15, 9 reps of:

Push Jerk 135/95 lbs
Ball Slams 40 lbs
GHD Back Extension

“All great things in every province, in every domain, come to those willing to suffer and endure and sacrifice and commit. It’s blood, sweat, tears and other bodily fluids that make things happen.”

-Coach Greg Glassman

Front Squats, 3×5

followed by:

“Scaled Cindy”
8min AMRAP
5 Pull Up
10 Push Up
15 Squat

Whether you have plans to compete in North East Qualifier this year to make it to the CrossFit Games in 2010, you are training in the in/off-season for your sport of choice, or you are simply working out for the game of life to improve you’re overall general fitness level….you’re training plan should always serve a purpose in some capacity or another. Of course, it only makes sense that you’re preparation and training is relevant to your end goal and what you are trying to achieve (however, that is not to say you have to train for a specific sport per se, but rather look to answer the question: what are you looking to get out of this?). It’s a big question, I know.

While the system that we endorse and the programming that we follow, will cover many of the physical bases required to successfully achieve broad goals in broad domains, we realize it is not the end all-be all solution to getting you to where you want to go. That is why if you are preparing for a sport or competition outside the “game of life” we highly recommend that you talk to us about what you are doing so we can make suggestions to what you can do to (likely, in addition but sometimes in replace of) to our regular scheduled programming.

The beauty of CrossFit is that it can be scaled down, scaled up, tweaked, altered, and modified as needed. We have learned by now that a one-size-fits all approach, as with most system, rarely works.

Please talk to a trainer today about how we can further help you achieve your goals.

Push Press, 3×3

followed by:

Two rounds for time of:
100 ft Walking lunge, carrying 25 pound dumbbells
24 inch Box Jump, 30 reps
Pull-ups, 20 reps

“We don’t do abs,” Coach Glassman exclaimed on a recent CrossFit video clip posted on the CrossFit main site.

What kind of fitness program doesn’t do abs? The answer: A fitness program that is concerned with helping people to achieve functional fitness.

What Coach Glassman meant when he made this statement is that CrossFit does not encourage exercises that work the abs in isolation from the rest of the body. Isolating your abs and working them without being conscious of how their development fits into the bigger picture of the way in which your body works together is shortsighted at best.

CrossFit instead focuses on “midline stabilization.” The midline, Coach Glassman explains, is the “line that trisects the spine and bisects the pelvis.” He goes on to say that “Maintaining rigidity while engaged in functional movement is the essence of midline stabilization. This is the standing definition of core strength, of which abs and ab strength is but a portion.”

Strict Dead hang Pullups, 3xmax

followed by:

4 rounds for time:
5 KB swings – 40% BW
10 thigh touches (L+R=1)
50 m sprint (sprint to telephone pole and back)
30 sec rest

Proper technique of the Strict Dead Hang Pullup implies:

• Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
• Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
• Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
• Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
• Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
• Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.

Erin reminds Rachel to keep her legs inline with your torso.

If it rains tomorrow, the Tribe Wars will move indoors to our new box across the street.

And…

2. We’ll be providing burgers and dogs and as much water as we can get…but please bring your own water and if you can – something to drink or eat in addition to what we’ll have. Ideas would be – desserts, fruit, jello molds, whole antelope (dead or alive), and an irregularly large summer squash. Nothing crazy… just anything that’s edible works for the day of!

View Larger Map