Tuesday, September 6, 2011

2011-09-034928 Mass Confusion

Workout of the Day

Trainer's Choice

Starting tomorrow, Brandon will be running a class from 11 AM to noon, focusing on strength and technique in powerlifting & Olympic lifting.

Leah P. finished 1st place in the Faction Games this past weekend.  In six events she finished 2nd, 1st, 1st, 1st, 1st, 3rd.  Sometime this year they will update their website with this information. 

"Handstand Virtuosity: Part 1" with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]


"Elbows High and Outside" with Coach Mike Burgener – video [wmv] [mov]

Check out our new Nutrition page.

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Showing 5 comments
  • VAS
    Reply

    Cool nutrition page. It’s funny how (thanks to the typical macronutrient composition of meals) we have to brand a 40:30:30 carb to protein to fat diet as low carb.
    “The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.” This point needs to be elaborated, because you can reduce calories in many ways. But, by keeping the carbs down, you to do so and feel satiated. Put another way, by keeping the carbs low, you inadvertently consume less.

  • Pablo Vega
    Reply

    Those of you with mobility issues (e.g. everyone) know that we focus a lot on this in our gym. There are some of you (like me) who have fairly bad ankle mobility issues. A lot of times these get mistaken for hip mobility problems only because most people’s squat problems arise from hip issues. I suggest you watch this Kelly Starret video:
    http://www.mobilitywod.com/2011/08/episode-303365-going-around-the-ankle-at-mbsc.html
    I’ve been doing this about 3 times a week for the last 2 weeks and have already found better positioning in movements like the front squat and squat cleans.

  • Pablo Vega
    Reply

    I can also suggest some stretches/moves with the foot rockers and lacrosse balls. If you see me around feel free to ask.

  • MsDanyal
    Reply

    awesome Pablo . .thanks for posting .. I’m going to try to see if this helps my ankle issue

  • Bethanie
    Reply

    Hi guys!! Hope everyone is well. Luciana and I made our first trip by the gym this weekend…hopefully we will get to see everyone soon.
    Anyway, as most of you know, Betsy (owner of Urban Pl8) has done TONS for our gym..aside from making her menu with us in mind (just so we all have a fun place to eat out), she has donated food to a countless number of our socials and allowed us to use her restaurant for various occasions. In addition, she is just an awesome person who would do anything for any of us.
    Now is our chance to show her how much we appreciate what she does for us. She decided to change up her training a bit and do this ride from Miami to Key West. http://thesmartride.org/ She has been training hard for it but the only thing missing is her pledge $. In order to participate she must raise $1250. She said she was going to do a fundraiser but I think we should save her the trouble and help her get there on our own. If everyone donates something, we will get her there in no time.
    Instructions for donating:
    -go to the website: http://thesmartride.org/
    -Hit “pledge”
    -Search for her by her number: 375 or name: CLAUDIA PITTS (Claudia is her real name)
    -Follow the instructions for donating
    Let’s support this good cause and our good friend Betsy!

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