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McGonagall Rule re: social media in effect

Pop Quiz vol. 1

This series is designed for you kids at school or parents wasting away at work to give you something to ponder between bathroom breaks trying to get out of whatever it is you have to do. The instructions are simple: read the test question, then post your best guess to comments without reading anyone else's answer. The question will usually be CrossFit-related, but we may stray off topic now and then. I'm gonna try this out for a few weeks and wee how it goes.

So, we did L-seats in the workout yesterday (or a scaled version of them). The speed wobbles were on full display as expected, but one thing I noticed was the shoulders doing some goofy things. Check out this series of pictures from Jason at the 3:15 session.

He starts is a good position, but then once his feet come up, he starts to rotate in - even though his arms stay in the same place. Why do you think this happens?


Cross Country in Familiar Territory

Remember: find places you can improvise a ring row and Drop Box a picture.

Katie Bromm and Ricky Carey will be running for Bishop Foley this Thursday against Lamphere High School. The meet will be held at Lamphere at 4:30 pm and the course will pass through The Hill - yes, that hill...

...anyone who has run this hill knows that it is no joke, so the race should be pretty fun to watch - as far as race-watching goes. Also, many of us will get a chance to see Ricky run for the first time. We all know Katie is the mother of all Ginger Gazelles, but in the last year Ricky has transformed into a decent runner for someone with his build. I give mad props to him for trying out a new sport. That is what CrossFit is all about. The meet starts at 4:30. I will probably leave after the 3:15 session if anyone wants to catch a ride with me.

These two lovehawks were also partners for this Summer's 80's Workout 4.0.

Sunday Highlights: The Seven

Yesterday, we took on the CrossFit Hero workout, "The Seven." Athletes were assigned to partners and they did all seven rounds together - while doing the deadlifts and thrusters at the same time. As coaches, we didn't really get into any strict movement standards. We just watched to see how it turned out.

So what do you think?

Are You TOO Flexible??

Is it even possible to be too flexible? I think the answer is yes.

There are two main groups of people that struggle with full range-of-motion (ROM) movements. The first group is where most of us live, the inflexible people who are missing mobility. For example, I cannot perform a muscle-up because I don't have enough internal rotation/extension in my shoulders to reach the bottom position of the ring dip (among other reasons). The moms and dads usually suffer the most from inflexibility, but even the freaks have to deal with this problem.

But then there is the second group, a different breed of "freaks:" the hypermobile population. These people can be seen contorting into crazy body shapes and include young children, dancers, or gymnasts. Our new kid Mia used to be a dancer and has extra flexibility in her hips, so much so that she told me "the splits don't do anything for her." 

How can Shannon smile at the bottom of the splits???

While there aren't a lot of people like Mia in the gym, hypermobility is much more common than you might think. The true definition of hypermobility means that these athletes can move their limbs too far, which makes them more susceptible to dislocation or other injuries. But when it comes to movement, this definition can include any athlete who has more ROM than they know what to do with.

Here are a couple of things to keep in mind: range-of-motion is important for movement purposes. If you can perform all of the functional movements in the gym, you have enough range-of-motion to get by. For an expression of healthy full ranges of motion, we perform flexibility shapes each week (bridge-ups, german hangs, and the splits). If you can hold those positions, you have full range-of-motion in our book. Anything beyond that might compromise your joint position and affect your ability to create tension when you're closer to midrange.

If you don't feel anything when you're holding the splits, then you should 1) check with a coach to make sure your position is right, and 2) if your position is right, then you don't need to hold the splits that day. You should use mashing instead, because your tissues are constantly changing and becoming tight. But don't forget to keep checking that split to make sure you're still able to hit full range!

Ring Row Improv Challenge

For the one semester I went away to college, the most important thing I brought with me was my set of rings (the silver plastic ones currently in the gym). They are extremely versatile and can be hung almost anywhere. For any of our College Kids hitting the Campus Improv WODs, I would highly suggest getting a set.

But let's be realistic; you're cheap, so you probably won't. In that case, what do we do when pull-ups come up in the workout? The obvious sub that we do in the gym is a ring row. But you are hindered by your cheapness. So we need to improvise...

One of the things that really hit home in Carl Paoli's free+style book was seeing how the row is the most fundamental pulling skill that can be learned. The formal weight-room movement is used with rings (Ring Row), but the real-world version comes in the form of grabbing something so you can pull yourself off the ground. It can be a cabinet, a rail, a fence, or someone's hand.

Pulling is a skill that cannot really be subbed for pushing. So the challenge for this week is for you to find an improvised ring row station in your environment and submit a picture to the Drop Box. Again, it could be a low tree branch, a fence, railing, or a table ledge and could be in a classroom, at work, at a park, or anywhere else you can think of. Get creative. Anyone can participate and pictures will be posted as Saturday's Pic(s) of the Week. Participating will help the people following Campus Improv find ideas when they need to sub for pull-ups. For once, learn from Aly's example...

...vacation dip station could also double for bar rows.

Bumper Sticker Update

Katie Shakes didn't forget about you! We talked to her about the bumper stickers today and she said they should be coming in soon. The person in charge of them had some personal things to take care of - which was cause for the delay. But now things are good and we may see them in this week.

If you already turned in your money for them, make sure you get ahold of Shakes or comment on here so she knows who to dish them out to.

Katie Shakes partnered with Katie Bromm on today's team workout. Highlights will be coming tomorrow.

Gymnastics Work: Press to Handstand

A press to handstand is an incredibly frustrating skill to learn and can take a long time to balance. Here is what a normal press to handstand looks like:

Similar to the headstand, there are three variations: tuck, straddle, and pike. The one Carl demonstrates above is the Tuck Press to Handstand - the strict variation. To make the movement easier we can add speed to help us through that annoying transition position. Here's what we did earlier today with our Sunday group.