Are you joining us for the Huffing for Stuffing 5/10K fun run on Thanksgiving morning? We have 10 people on our team, and we want you to join us, too! Registration forms are in the front room. Registration is $20, and Huffing for Stuffing supports the Gallatin Valley Food Bank. Registration forms are due on Friday, November 21. We will collect forms through the end of the day tomorrow.
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Muscle ups are a coveted CrossFit gymnastics skill. They require strength, body control, and good shoulder and wrist mobility. In this video, Carl Paoli with Gymnastics WOD discusses the necessary skills to achieve a bar muscle up. Here is Part 2 and Part 3 of his progression.
Today's Workout Complete as many rounds as possible in 15 mins of 5 Squat Clean & Jerks, 145/105 lbs 5 Bar Muscle Ups 50 Double Unders Double unders are another coveted CrossFit skill. For some of us, cough "Coach Leslie" cough, it takes years to get the correct wrist timing and jump coordination. Here's a great video with good instruction. Hopefully you will get yours in just a few weeks. Practice every time you're at the gym. We love the deadlift! We teach it in our Foundations course and love to see you all lift heavy weights off the floor. The deadlift is often maligned by our Facebook friends, our parents, and others who have not learned how to properly lift heavy weights from a dead stop. One of the most misunderstood features of the deadlift is the position of the upper back. Here's a great video with Mark Bell and Jesse Burdick, two of best powerlifting coaches in the US, discussing proper back position and training vs. max effort. Watch Part 2 of the video here. Watch this video to see these bad boys lifting heavy weights!
Today's Workout 5 rounds for time of: 5 Deadlifts 275/185 lbs 10 Burpees Our Thanksgiving Schedule is posted on our website. We will not have a gym WOD on Thanksgiving Day. Instead, join our team for the Huffing for Stuffing 5/10k fun run. Friday, Nov 28th, we will have a 9am CrossFit WOD. Saturday, Nov 29th, we will have a 9am CrossFit WOD followed by 10:15am Yoga with Julian. Did you figure out which of last week's workouts went towards calculating your BTWB Fitness Level? We had three of them. This week there are four workouts that count towards your Fitness Level. Our most improved fitness level athlete will win a free one hour massage! Will Laura have you in downward dog on the wall today? Come to the 9am yoga class to find out:-)
Ice has formed in Hyalite and hunting season is in full swing. Have you been out discovering your true spirit in our beautiful mountains? Tell us what you've been doing. Remember to get your WODs logged on Beyond the Whiteboard. Tomorrow we'll record your new Fitness Level. Has yours increased? You'll win a one hour massage if you're the most improved. Good luck! |
Special EventsRecord your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our GORUCK, Reebok, Rogue or Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
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