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McGonagall Rule re: social media in effect


CrossFit and CrossFine vol. 2: The Champions Club 2014-2015 Calendar

This time, we got the cover models right!

Unfortunately, the CVS appeared to have some serious trouble with spelling as they butchered numerous words throughout. In what has seemed to emerge into tradition, the new Champions Club calendar is now in. Jason was in charge of this year's design, captions, and photo selection. 

I suppose it just adds to the allure of the calendar because it keeps us wanting more. Our old calendar is now preserved in our archives. The classic artifact will now be available to the highest bidder. In the meantime, get used to this...

Lovin' for the Shin Bits

We spend a lot of time working on our calves - smashing, smearing, calf stretch - but we tend to neglect our shins. You'd be surprised how much mobility you can gain in your ankles, feet, and even knees by going after some of the nasty bits in the shins.

Today, we use a technique called stacking where we apply pressure from the top and the bottom while adding movement. This is a good mobility to use after long runs, repeated jumping and landing in volleyball, or tacked down football athletes who spend the majority of their time on the field with taped ankles.

Pop Quiz vol. 3: Ya Feel Me?

As mentioned in Dr. Nicholas Romanov's book Pose Method of Running, people mainly learn things in three ways:

  1. Thinking - people who use logic and previous knowledge to learn - almost as if they are following an instruction manual as they are moving.
  2. Seeing - people who mimic something they see, or visualize an image to move in a desired way. For example, picturing Trey Burke as you are progressing through ballhandling progressions in basketball.
  3. Feeling - this mostly pertains to perception. People who learn like this usually move off instinct and what feels good to them.

Learning by feeling is one of the most advanced skills an athlete can develop. It involves an incredible amount of perception and combination of senses. Here are three simple ways to test your perception and various feelings.

  1. Find a stopwatch and try to stop it right at five seconds.
  2. Close your eyes and place your arm straight out. Have a superfriend choose a number of fingers to touch your arm and see if you can guess it.
  3. Close your eyes and try holding the Runner's Pose.

These three tests show our ability in the "feeling" areas of time, touch, and balance - which also happen to play critical roles in running. How do you learn the best? How did you do on the tests?

We see running as the culmination of all the skills and movement practices we do in CrossFit. Thrusters, Handstand holds, squats, double unders, kipping pull-ups - they are all foundations for running and can be trained to develop better running technique. I think I will post more on this later sometime, but for now start looking at the movements we do in CrossFit through a running lens - especially with all of the running workouts that have been coming up.

Virtuosity - Words from the CrossFit Founding Father

Greg Glassman is a name you kids should be familiar with. Not only is he the founder of CrossFit, but he has been pushing for the professionalization of training and coaching. That has probably been the most crucial component in CrossFit's growth - even more than the classic workouts. In 2005, he published his classic artcle now known as Virtuosity in the CrossFit Journal. It is a letter to trainers to strive for  perfection in their craft. Please read it here:

Fundamentals, Virtuosity, and Mastery - by, Greg Glassman

Recently, the CrossFit Journal put a challenge to trainers to submit their own stories of striving for virtuosity. It calls for an essay of no more than 500 words to tell your story. Two weeks ago I had a baseline version of about 1000 words. It took two weeks to skim it down to 523 words. Then last night it took me two hours to cut the final 23 words. I still don't think the English language has 500 words that could describe the Champions Club, but I did what I could. Hopefully it will be selected. In the meantime, be sure to find time to check out Coach Glassman's letter.

New Graduate: Tyler Jabara

In a major surprise, Tyler Jabara got his first Pistol squat last night at the 7:30 pm session - proving once and for all that he is more valuable than his sister, Alyssa.

Alyssa had a nice run of doing Alyssa Jabara things, but Tyler has spoken. He will be runing for president in 2016 (or whenever the next presidential election is). This, of course, has nothing to do with Pistols, but it's worth noting. Anyways, Tyler is in the middle of his football season where he is the starting safety on Warren Mott's freshman team. We should try to catch a game sometime soon.

Shoulder Roll Continued + Death By Pip Reminder

Mrs. Pip wants me to remind you guys that she does not want to du burpees. So please send in your random mashing pictures.


The Shoulder roll we practiced yesterday is a skill that can be crucial to saving your body if you ever find yourself having to land from a high place. It transfers the weithe from your feet to your hips then arcoss your back to your shoulder. Here's how professionals use it.

Practicing Parkour can be a great way to challenge your athleticism (your ability to pick up a new skill) and coordination. You are moving at high speeds, through extreme ranges of motion, and most of all, changing orientation. It also helps you get over some fears. We're not asking you to jump from buildings, just boxes. Even if you don't enjoy doing Parkour things, they help. Like burpees. More to come...

Sunday Highlights - Tumbling

Yesterday before the team workout, we went over tumbling progressions. First, we started with basic forward rolls. Then moved to dive rolls. Next we introduced the shoulder roll and did it from a depth jump. Here's how they looked.