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Lifts 4 Gifts 2017, 9 am Sat. December 16 @ The Champions Club

See details here.


Rope Climb: Russian to the Top

The following is an instructional video that goes over the Russian technique for climbing rope. Enjoy and see you at the top, not (See the humor: it could read top knot but the pun is entwined in the fact that only one person can climb the rope at a time).

Viewpoint: The Other Shoe



Sometimes it is important to look at things in a different light. Your actions speak louder than words and your footprints (on the pavement and track) are the map for those that follow you. I believe we are on the right foot path to better athletic performance, fitness, and fun.  If you ever go up against people that question why you work so hard, remember this: you are the flip, and they are flop. 



Women, Appearance, and Training

I dug this up out of the Journal archives from 2007. It is written by Mark Rippetoe, former CrossFit subject matter expert on powerlifting

Sex, Appearance, and Training

*Note, this is by THE Mark Rippetoe. And naturally, I should note that nearly all of his articles and videos contain some mild form of language usage. He is known to have a unique style of teaching that can often be seen as sarcastic and brutally honest. But he has also made some of the most important additions to the CrossFit community. This article is no exception. There are an unbelievable number of quotables. Rest day homework: read and post your favorite quote and any other thoughts to the comments.

Quote of the Day: 


"Diamonds are chunks of coal that stuck to their jobs" ~ unknown

Not seeing results?

Losing sight of what you are doing or why you are doing something?

Persistence is what will push you through because directed persistence eventually creates momentum which propels you forward toward your desired destination. Nothing in life comes easy, because if it did what fun would that be.

Determination is what will make you wanna push when everyone else is telling you to stop and that it can't be done. The ones telling you to stop are the ones who have already given up. Why would you listen to them for advice anyways?

Persimination is when your persistence and determination meet in a dark alley on failure street. Determination will make you run thru a wall; perisistence will make you do it until it falls down.


The Champion's Club is all about persistence, determination, and persimination.


Mobilize While Sleeping

Kelly Starrett of San Francisco CrossFit and the MobilityWOD discusses positional inhibition many people develop while sleeping and how to address it.

Shouts to Crystal for bringing this issue to my attention.

Broad, General, Inclusive Fitness

Here's an interesting video from way back where Greg Glassman, founder of CrossFit, goes into some explanation about the nature of training general skills that can be applied to any and every activity.

Pickup Football Game

Murley Burly is in the midst of organizing a football game scheduled for tomorrow (Sunday) at around 6:30 pm on the turf. Come join the fun.