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I like this visual explanation of natural running vs heel striking. It makes it pretty simple to see the difference:
http://www.newtonrunning.com/run-better/optimal-running-form
Commented Jun 12, 2012 on On The Road To Safer and Faster Running at CFES Blog
On The Road To Safer and Faster Running
Box Squat 3-3-3-3-3-3-3 3 Rounds: Max Reps DB Floor Press* Max Reps Box Jump Waist High Rest while your partner goes *Use DB's that equal 30% of your body weight in each hand, so if you weigh 2 bills, use 60#ers. Have a partner hand you the DB's and spot you to aviod unnecessary dental work. ...
Just a quick reminder. I made a post yesterday about the whole chickens my future brother-in-law is raising and selling. He had 20 available, but that’s down to 10 now. If you’d like any, please let me know by tomorrow morning (my email is brian9fs@hotmail.com). He’s going to be processing them on Friday. I’ll bring them by the box at 10:00 on Saturday for anyone who ordered some. Or you can swing by my house after that to pick them up.
Commented Jul 14, 2011 on Where's My Journal??? Where's My Dollar! at CFES Blog
Where's My Journal??? Where's My Dollar!
5 Rounds Each For Time: 80 Yard Prowler 90/50 15 Burpees 15 Ball Slams 40/25 *Rest 2x as long as your work interval, or just take turns with 2 other people. As you all know, I can't stand disorganization. Dirty is fine, but disorganized is a problem. I wish I had a dollar for every time o...
I thought I’d pass this along in case anyone is interested. My future brother-in-law (Eric Noftz) has decided to give chicken farming a try and his first batch of birds is now ready. The birds are pasture raised without any added hormones or antibiotics, and fed 100% organic feed. They've been raised using techniques from Joel Salatin who was featured in Food Inc. He sells them as whole birds at $3.50 per pound and the average bird weights between 3.5 to 4.5 pounds. He’s already sold a good portion of them, but still has about 20 left. He can process them this Friday and bring them down here for delivery on Saturday if anyone is interested. Let me know (brian92fs@hotmail.com) or send him an email directly at noftz@hotmail.com.
Commented Jul 13, 2011 on B is for Badass at CFES Blog
B is for Badass
AMRAP 15 Minutes: 5 DB Weighted Pull Ups 30/15 10 V-Ups 30 Double Unders Sara B has been working out at CFES for almost a year now. In that time she developed great strength and a relatively high fitness level. Going in with a strong base, Sara has continued to maintain an impressive level...
Just got an email from the Sports Grant Foundation: Fight Gone Bad 6 is September 17th.
Commented Jun 21, 2011 on What's In Your Gym Bag? Volume 1 at CFES Blog
What's In Your Gym Bag? Volume 1
For Time: 50-40-30-20-10 KB Swings 53/35 1 Rope Climb 14" 200m Sprint First off, ropes are nasty. People slide up and down them grinding their dirty shoes, sweat and blood into them. We do not want people getting staph infections or any other nasty little rashes, but we do want people clim...
I'm up for skeet shooting on July 2nd.
Commented Jun 17, 2011 on How's Yo Muscle Up? at CFES Blog
How's Yo Muscle Up?
30 Muscle Ups For Time Details at GymnasticsWOD We are ready to drop some of Carl's knowledge on you for that muscle up. Lets see if we can get some 1st muscle ups and 1st attempts at 30 for time today.
90 comments so far - Are we going to break 100 today!
Commented Jun 9, 2011 on L1 Class Warfare at CFES Blog
L1 Class Warfare
"Moon" Seven rounds for time of: 10 Right Arm DB Hang Split Snatch 40# 1 Rope Climb 15ft 10 Left Arm Hang Split Snatch 40# 1 Rope Climb 15ft Alternate feet in the split snatch sets. Kristan Clever 12:22 (30lb dbs), Rebecca Voigt 14:50 (30lb dbs), Katie Hogan 19:52 (30lb dbs). Post time to com...
Ryan, I feel your pain - My first Crossfit WOD was Fight Gone Bad.
Commented Jun 1, 2011 on That Time of Year at CFES Blog
That Time of Year
There will be no schedule changes asociated with Regionals. All normally scheduled classes are still on. 5 Rounds 15 Push Jerks 95/65 15 GHD Sit Ups If you haven't gone and seen some of the best athletes in the world compete before... this weekend is your chance. Go down and support our a...
I'm in for sporting clays!
Commented May 31, 2011 on You Have To Learn To Relax at CFES Blog
You Have To Learn To Relax
Thruster: The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the sh...
Paleo Protein Shake
Posted May 25, 2011 at Member Nutrition Blog
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Great post Derek. I like to add something. For those who claim to have problems digesting animal proteins, check out Robb Wolf's book. He discusses this in detail. In a nutshell, he says that eating grains, legumes and high carb diets damages your body's ability to digest proteins. Get off these foods and your gut will recover.
Commented May 26, 2011 on Burpee Eye View at CFES Blog
Burpee Eye View
Max Reps In 2:00, 1:30, :30 of: Chest To Bar Pull Ups KB Swing 53/35 Double Unders Overhead Squats 95/65 The view from the bottom position of the burpee. Nothing like a cup of coffee and some burpees to start your day off right.
Robin and I will be there
Commented May 20, 2011 on Brooke's Going Away Party at CFES Blog
Brooke's Going Away Party
AMRAP 20 Minutes: 1 Rope Climb 3/1 Muscle Up 5/3 Handstand Push Ups Run 400m So hard to swallow, but it is actually happening. I could write all day about what Brooke has meant to this gym, but you all know already, so I will spare myself and you all. I will say this though... Brooke, you ...
Great Job Matt!
Commented May 18, 2011 on Big Lift From The Former LSD King at CFES Blog
Big Lift From The Former LSD King
Back Squat 5-5-5-5-5 3 Rounds Row 1000m Rest 3:00 Matt Gets A Big Front Squat PR from CrossFit East Sac on Vimeo. Another impressive lift by one of our great athletes that I happened to catch on film. Congrats on this one. As much as it hurts to get beat by you, it's frickin' awesome to see y...
Another one to add - We went to Jack's the other night and got a salad with meat. The meat is 3 ounces, so I ordered double meat.
Commented Apr 11, 2011 on Paleo On The Go at Member Nutrition Blog
Paleo On The Go
Robin and I have been eating Paleo for 2 to 3 months now and the dogs switched over about two months ago. Grocery shopping and cooking took some getting used to, but we’re getting the hang of it now and it seems a little easier every week. Eating out has been the hardest part to adapt to. I’...
Paleo On The Go
Robin and I have been eating Paleo for 2 to 3 months now and the dogs switched over about two months ago. Grocery shopping and cooking took some getting used to, but we’re getting the hang of it now and it seems a little easier every week. Eating out has... Continue reading
Posted Apr 8, 2011 at Member Nutrition Blog
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15
Under Construction
Just got my TypePad account and still figuring things out. Stay tuned! Continue reading
Posted Feb 15, 2011 at Going Paleo
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