Wednesday, 2/22/2012.

WOD & CFFB

2-part WOD:

1) Speed training: 10x 50m Sprints –30 sec recovery–

2) 15min AMRAP:
7x Push Press 135/95
10x OHS 135/95
15x GHD sit up (full ROM)

Happy Birthday to Christina S!
Good Luck to Capogna with SWAT today!

YESTERDAY’S RESULTS:

For the guys:  Rob smoked it to take the top spot with 6:22, followed closely by Jake at 6:37 and Brenden at 8:33
For the girls:  Julz claimed the top spot with 7:43, followed by Mercy with 10:35 and FBomb with 12:09.

Coaches:  JD 6:43, Nic 9:36

Top 3 1/2 Annie (scores recorded):  Julz 3:18, Leigh 3:32, Tie between Chase and Lilla 3:34

SAVAGE RACE SHIRT UPDATE:

Here is a picture of the shirts. Unfortunately the clown had to go. If we can sell about 20 of them, we can get them for approximately $20-$30, final price will be known Monday or Tuesday. I’ll bring a sign up sheet or you can contact me by phone or email. Not 727 but 772*215*6096 or mcwnoleshotmailcom. Please indicate 1. size, 2. either men’s or women’s shirt, and 3. if you would like your name on the front (I don’t know how this will affect price yet). Men’s will have a regular collar and women’s shirts will be a v-neck, so if you don’t wish for a v-neck, order a smaller men’s size. I tried to accommodate everyone as best as possible. The sooner we order the less we have to worry about getting them on time and done correctly. You don’t have to be in the race to get one of these either! Any questions, please get with me and special thanks to Jason for getting the shirts designed and made. /Slice

Tuesday, 2/21/2012.

WOD & CFFB

“Josh”

For time:
21x Overhead squat 95/65
42x Pull-ups
15x Overhead squat 95/65
30x Pull-ups
9x Overhead squat 95/65
18x Pull-ups

In memory of:  SSG Joshua Hager, United States Army, was killed Thursday February 23, 2007 in Ar Ramadi, Iraq.  ”He was a born leader and a great husband,” said Heather Hager, Joshua’s wife of seven years.  Hager said her husband had found a focus and source of pride when he enlisted in the military nine years ago and immediately met with success, becoming an Army Ranger and reaching the rank of staff sergeant.

“From the second he joined, he was promoted so fast,” she said. “He was amazing. He was just such a good soldier.”

Hager said a member of her husband’s platoon called her Friday night to “make sure I knew he was a hero, and that his soldiers had all lost a piece of themselves.”

Hager is survived by his wife, Heather, and 9 year old son, Bayley.

Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

RELAY FOR LIFE UPDATE:

CFFB:  Wes @ 15, Julz @….(didn’t get her score before she left …sorry Julz!)

• Flipping tires?  probably
• Climbing…trees?  just maybe!
• Writing poetry?  what if we said yes?
• Hitting things (think baseball) with the PVC?  Oh yea!
• Running 400′s?  Yup
• Building human pyramids?  What a great idea!
• Brading Steel Wool?  Ok, now we’re sounding down right silly!
• Then how about eating live fish?   Let’s end on that note!

Don’t miss this epic event!

Monday, 2/20/2012

HAPPY BIRTHDAY JERRY D!

WOD

8 RFT:

10x Burpee
15x Alternating jumping lunge
20x Double Under
25 yd shuttle sprint (5×5 yds)
–Rest 90 seconds between each round–

Post time to comments.

CFFB

LIFT DAY
Power clean 3×3 85% 1RM

DL 5×2 85-90% 1RM

3 Rds:
Max pull ups (any way)

WHAT’S UP?

Check this out!  Our very own Warren, NYC/Times Square Celeb!

 Warren was a part of the MPM Team that performed the first Transcatheter Aortic Valve Replacement and was featured on the jumbotron in Times Square last week!  Very cool Warren! 

WHAT ELSE?

SAVAGE RACE SHIRT UPDATE:

Here is a picture of the shirts. Unfortunately the clown had to go. If we can sell about 20 of them, we can get them for approximately $20-$30, final price will be known Monday or Tuesday. I’ll bring a sign up sheet or you can contact me by phone or email. Not 727 but 772*215*6096 or mcwnoleshotmailcom. Please indicate 1. size, 2. either men’s or women’s shirt, and 3. if you would like your name on the front (I don’t know how this will affect price yet). Men’s will have a regular collar and women’s shirts will be a v-neck, so if you don’t wish for a v-neck, order a smaller men’s size. I tried to accommodate everyone as best as possible. The sooner we order the less we have to worry about getting them on time and done correctly. You don’t have to be in the race to get one of these either! Any questions, please get with me and special thanks to Jason for getting the shirts designed and made. /Slice

Sunday, 2/19/2012.

Rest Day

Saturday, 2/18/2012.

8 a.m. Gymnastics – Core Clinic

9 a.m Team WOD

YESTERDAY’S ACTION:

Top scores, combined points and reps:

Crum 138
ErickP 126
Sunshine 115

Friday, February 17, 2012.

HAPPY BELATED BDAY (YESTERDAY) TO RICK T!!!

WOD

2 rounds, 1 Minute per station:

1. Underhand chin over bar hold
2. Decline push up
3. Around the world
4. Pistols (alternating legs)
5. Bottom of dip hold
6. Spider Man push up (traveling)
7. HS hold
8. Hollow Rock

CFFB

3 RFT

30X T2B
21X G2O 95/65

 YESTERDAY’S RESULTS:

For the guys: Sunshine 8:33, Lisi 8:40, Crum 9:04
For the girls:Mercy 11:42, Erica 14:53, Lynn 15:12

CFFB: WES 11rds, JULZ 13rds + 1 pull up

**Justareminder!Thet-shirtsignupanddeadlineforBattleoftheSexesparticipantsisthisFRIDAY2/17!Ifyouwanttowearyourshirtforthebattle,youhavetogetyousizeand$10byTODAY!**

SOME NEW, SOME REPEATS:  THE RACE UPDATE FROM SUNDAY’S POST BELOW

 Repost:  RACE UPDATES from SLICE!

 Savage Race – There has been talk that people wish to make shirts for this race and I am game for it. Race is just over a month away so any ideas/suggestions/places to go are being accepted. Once we get a firm head count of all those who wish a shirt, we can order them. Gotta look sharp while we win! Spectators are welcomed to wear them for support. Savagerace.com for those who have yet to sign up. Team name Crossfit Rebels.

Tough Mudder - FL sign ups are now open for December 1st and 2nd of 2012. This was a great and fun event..if you are having any reserves on this one, please ask someone who did it for their opinion. As of today I signed up with the team name “Crossfit Rebels”. Toughmudder.com for registration.

Pricing Type Dates Effective Price
Early Bird Discount Until February 15 $95
Mudder Entry Feb 15 to May 31 $125
Standard Entry June 1 to Oct 31 $155
Final Entry Nov 1 to Nov 23 $200
*The above dates are in Eastern Standard Time.

If you have any questions contact Slice at mcwnoleshotmailcom or on his facebook page http://facebook.com/mdub446.

ROAD RACE UPDATE:

NEW!!

Belleaire 5K is this Saturday afternoon. Race starts at 5:30pm and cost is $30. Price includes post-race dinner and festivities. Gerbs, Mrs Gerbs, and other CFR celebrities will be there. More details at: http://www.townofbelleair.com/Recreation/Race.html

Repost:

Here’s the spreadsheet you’re all missing out on! The Gerbicks maintain a list of road races for us that are known to be good races and aren’t too crazy expensive. These runs are a great way to kick off your weekend, test your CrossFit trained speed and endurance, and hang with fellow CrossFitters! The list is located at www.tinyurl.com/CFRebels. Here’s a look at it: (click the prior link or the image to see the entire spreadsheet).

 OTHER UPCOMING RUNS:

 Flanagan’s 5K Beer Run & Dunedin Duathlon:
– Sat, March 17
– 5K race starts at 10am
– Duathalon starts at 7am for competative athletes, 8am semi-competative, 9am for people that suck
– Duathalon is 2 mile run / 8 bike / 2 run
– 5K = $30; Duathalon = $40
– Additional details and registration at: http://www.active.com/5k-race/dunedin-fl/flanagans-beer-run-and-dunedin-duathlon-2012

 FROM THE MOUTH OF THE GERBS: Duathlons are extremely challening – more so than Triathlons. I think the Duathlon should be promoted HEAVILY in the gym. It’s basically a CF workout. I think it would get people thinkiing about Spint Triathlons in the summer.
Brief soapbox moment: What’s the point of getting good at CF is you don’t do anything with it? That’s my attitude.

 If that’s not a challenge, I don’t know what is!!

 RELAY FOR LIFE for The American Cancer Society

 We’re sure you’ve seen the flyers, donation jar, etc at the box for this event. Donna is coordinating a Relay for Life Team fo rhte Largo even on April 21-22. She’s still looking for at least three more runners for the team. Contact her at donna5beachyahoocom if you’re interested.

The Relay for Life is the American Cancer Society’s signature event and is hel in communities throughout the world. Relay for Life honors cancer survivors, remembers those we have lost and raises funds to help the American Cancer Society fight cancer through research, education , advocacy and patient services.

Take a look at the info at the box and be sure to contact Donna if you have an interest in participating or donating to this event.

 MONDAY NIGHT RUN GROUPS:

 Megan Gerbick found us this great opportunity to hone your running skills/speed!!

There is a free running group on Monday nights that does speedwork. All levels are welcome. They meet at the Long Center at 6:30 p.m. on Monday nights, rain or shine. The groups runs a 1 mile warm-up together, does approximately 15 minutes of speed work (in different intervals each week, seperated by walking breaks) and then runs a 1 mile cool-down as a group. It usually takes lasts about one hour. Slower runners get a total of 3.5 to 4 miles of running, while the faster runners are getting 5+ miles during the one hour. It’s best to follow “Outspokin Bicycles” on Facebook as they are the sponor of the group and usually post reminders about it each week. The group runs around the soccer fields at the Long Center, so although it’s dark out, there are lights on the field. Bring your own water.

Thursday, February 16, 2012

 HAPPY BIRTHDAY LOY AND SEAN W TODAY!

WOD

2 RFT:
15x Bent over rows 115/85 (supine grip)
800M Run
10x OHS 115/85

*You must use the same weight for both barbell movements

CFFB

“The Mooch”

AMRAP 15 MIN

3x BS 225
6X PULL UP
9X PUSH UP

Post total rounds.

YESTERDAY’S JACKIE RESULTS:

For the guys:  Lisi takes the top spot with 7:5, followed by Crum with 7:7 and Brenden with 8:00.  Nice work guys!
For the girls:  Tina takes #1 with 9:16, followed by K with 10:36, and Mercy with 10:42.  Way to go ladies!

CORRECTION FROM TUESDAY’S 20 MIN AMRAP
Kyle W actually took the #1 spot from Steph with 5 rounds + squats.  Steph as adamant that we publically correct this!!  Way to go Kyle, and kudos to Steph for forcing the correction – great sport!

“CORRECTIVE MEASURES” 

compliments of Kirkwood Weightlifting Club

On Monday we saw D.T. bring out the few kinks our our Oly armor.  Early (premature) arm bend was the theme of the day.  It’s a hard habit to break, but one that will keep you frustrated, keep your 1RM limited, and prevent you from building strength through efficiency.

The problem is, in the middle of a WOD, you’re tired, your frustrated, and hearing “keep your arms straight”, “Don’t bend your arms” can paralyze you and thinking about it too much can make it worse. 

So what to do?

Admit it.  First, know if you’re someone who does this. That’s the first step – admit it and know that you need to fix it.  It’s easy to spot, so you have a whole community on your side to help “remind” you when you’re doing it!

Ask for proof!  Ask a coach to grab a phone and video you in action.  Sometimes seeing yourself helps you make a connection with what you’re doing and how it feels.

Drill good form.  Check out this video of a snatch pull.   And a great tutorial link:  SNATCH PULL STAGES.  Some of this information is repetitive, but there are just a few differences between them and sometimes “you can’t sell the same watch..”

A few quick tips you’ll hear us yelling: 

1. Roll your hands under; rotate your knuckles down more and around as if you were trying to get them to point back at your shins/thighs
2. Use a hook grip
3. “Feel” full extension of your knees and hips
4. Jump and shrug the bar up, then get down under it

Among other things!

STAGES OF THE SNATCH PULL

Wednesday, February 15, 2012.

WOD

“JACKIE”

1000 meter row
50X Thruster 45/35
30X Pull-ups

*compare to 8/24

CFFB

AMRAP 15 MIN

3X S2O 75% BW
6X PUSH UP
9X FULL GHR’s

*Start / Finish from rack
* Any way overhead

YESTERDAY’S ACTION:

For the guys:  Crum takes the lead with 6 + 13 situps, Lisi is a close second with 6, and Sunshine a close third with 5 + 25 squats

For the girls:  Steph takes #1 with 4 + 17 situps, Ash H takes #2 with 5+ 14 situps, and Angie F takes third with 5+ run. 

NICE WORK!

ONE WEEK FROM TODAY…

Open Sectional begin to qualify athletes for the CrossFit Games Regional Competitions and ultimately the 2012 CrossFit Games!

So far, here’s who’s registered from our box:

ANYONE can register for the games!  $20.00 and less than 10 minutes.  Why should you? 

1. See where you rank against other CrossFitters around the world.
2. Take a shot at the Affiliate Team.  Anyone interested in competing as an Affiliate Team (3 guys/3 girls) should register – top scores for each gender from all athletes at our box registered will compete as our Team.
3. Notariety!  “Yea, I competed in the CrossFit Games Open Sectionals 2012!”.  Wahoo!

SIX TRUTHS OF WEIGHTLIFTING TECHNIQUE by Gregg Everett, Catalyst Athletics, February 14, 2012

When it comes to weightlifting technique, there are disagreements. Some are legitimate, some are questionable, and a few are downright silly. But when you sift through it all, there are a few universal Truths when it comes to the snatch and clean. If you can make these following six things happen with a given technical style, you can probably make it work for you.

This is pretty simple. If the balance of the system doesn’t remain over the feet, the combined weight of the bar and lifter will not be supported by the base and it will fall over. This is basically an average measure—the actual balance over the foot isn’t exactly the same throughout a given lift, but it must end up being essentially balanced on average. If it diverges too much at any given point, it will be more than the lifter can compensate for, and the result will be the entire system being pulled forward or backward out of balance. There is actually a bit of latitude here. It’s possible to perform a snatch or clean with a backward or even forward jump as long as you can re-establish the balance over the newly positioned base. However, there is a limit to how much this can be done, and any degree of horizontal movement, in particular in a forward direction, makes the stabilization of the bar more difficult.

Truth 2: The barbell and lifter must remain in close proximity to each other.

This seems pretty obvious like Truth One, but this Truth is violated so commonly that it warrants emphasis. I like to illustrate this point by asking people what they would do if I asked them to pick up a barbell and then rolled it away from them. Everyone either answers that they would walk up to the bar or roll the bar back to themselves—in this extreme example, no one fails to recognize that the closer the bar is, the easier it is to lift. When we’re talking about a more complex movement like the snatch or clean, the effect of distance between the bar and body is magnified; that is, extremely small distances can create big problems. I prefer to have the barbell as close to the lifter as possible without making contact until the appropriate point of contact during the final explosion effort (hips for the snatch, high upper thigh for the clean), but would rather have it in light contact earlier than be considerably distant.

Truth 3: There must be no time wasted at the top of the pull.

You can argue about either the elevation of the bar or the pull under the bar being more important than the other, but you can’t deny that any time spent in an extended position following the point of producing maximal acceleration is limiting the lifter’s ability to relocate under the bar. That is, whether you want to focus on lifting the bar or getting under it (or, a novel idea, both…), you have to transition between accelerating the bar upward and accelerating the body downward as quickly as possible.

Truth 4: The relocation under the bar is an active movement

The pull or push under the bar must be as aggressive as the attempt to accelerate it upward. In effective lifting, there is no falling, dropping or catching. There is pulling, pushing, squatting and splitting—the relocation of the lifter under the bar is just as active as the rest of the lift, and a lack of aggression in this phase of the lift will ensure a lifter fails to maximize his or her potential.

Truth 5: The receiving position must be stable and strong.

You can argue with regard to the snatch or jerk about how many degrees of internal or external rotation of the humerus is correct, what the shoulder blades should be doing, and how the hands should be holding the bar, but all that matters is that you establish the position that best allows you to support the weight and stand up with it. This position will vary somewhat among lifters based on anatomical peculiarities, flexibility, etc. The rack position of the clean similarly will look different among lifters, but in any case, the bar must be supported securely on the trunk, not in the hands and arms, and the position must allow optimal posture in the squat position.

Truth 6: Consistency is more important than the actual technical style.

No two athletes lift exactly the same way. Some use the same basic style, but every lifter has his or her own technical idiosyncrasies for better or worse. In the long term, it’s more important that a lifter perform the lifts as consistently as possible relative to him- or herself than it is to perform the lifts with a certain technical style (assuming the style is within the range of acceptable). If a lifter is much better with an emphasis on hip extension, his snatch or clean will look different than a lifter who is better at producing a powerful downward punch of the legs along with the hip explosion. If those styles are truly what works best for each lifter, each lifter is maximizing his ability and attempts to mimic another technical style will limit that ability to lift as much as possible. Each lifter should strive to optimize the technique that proves to be most effective, and then make that optimized technique second nature through high volumes of practice and training over time.

 Greg Everett is the owner of Catalyst Athletics, publisher of The Performance Menu and author of Olympic Weightlifting: A Complete Guide for Athletes & Coaches.

Tuesday, February 14, 2012.

HAPPY BIRTHDAY TO MEGAN G & HAPPY VALENTINES DAY TO EVERYONE!

WOD

You get to choose between 2 WODS!

WOD 1
20 min AMRAP:
400m Run
10x Push up
20x Sit up
30x Squat

or

WOD 2
For Time:
20m Sprint
50x K2E
40m Sprint
40x K2E
60m Sprint
30x K2E
80m Sprint
20x K2E
100m Sprint
10x K2E

CFFB

 3 RDS

 FS X5 @ 75% 1RM
   X5 @ 85%…
   X5 @ 90%..

 2 RDS:

DL X5 @ 85% 1RM
   X5 @ 90%

 3 RDS

 PRESS X5 @ 75%
      X5 @ 85%
      X5 @ 90%

Weighted Chins 1-10 reps max
Weighted Dips 1-10 reps max

YESTERDAY’S DT RESULTS:

For the guys: Crum 10:30, Sunshine 11:57, Jake 12:59

For the girls: Mercy 11:33, Julz 12:57, Shanel 25:05

 BATTLE UPDATE!!

**Just a reminder! The t-shirt sign up and deadline for Battle of the Sexes participants is this FRIDAY 2/17!

If you want to wear your shirt for the battle, you have to get your size and $10 by Friday!

Also, if you’re bringing family or friend(s) with you to watch from noon on and stay for the BBQ, we need you to add them to your name on the sign up so we can be sure to have enough food!

TOO MUCH INFORMATION!

We’ve wanted to post about this for some time now…all the way back to training at CFSP we’ve known of this issue, and it’s time to post something up about it.  No egos here, right?

Well first, lets start with blog post to SICFIT by Kate Rawlings, 2010 Games Competitor (and no, this isn’t just for the ladies!):

EVERY Woman’s Done It

By Kate Rawlings | Owner of Coca CrossFit

What’s that you ask? Wet themselves in a workout. Now, I’m not saying a full on bladder empty, but just enough to know you’ve, well, you know. Men, if you’re reading this, you may be shocked to find this out. Ladies, if you’re reading this, you know you have that ‘Whew! It’s not just me!’ look on your face.

 I was inspired to blog about this particular topic after a couple of conversations that I’ve had with both new and experienced CrossFit women. Every one of them had two reactions:

1) They thought they were the only ones
2) They wanted me to tell their skeptical significant others that it’s happened to me

 No shame. Common culprits like box jumps and double unders are sure fire triggers. Now, I’m a pretty decent athlete and I’ve got pretty strong pelvic muscles, but when you’re bouncing around for time it’s easy to lose a little control of the bladder.

 For further explanation as to why you shouldn’t be ashamed about it, it happened this year to me at the 2010 CrossFit Games. That’s right, I wet myself during the fourth workout, in front of thousands of people.

 I knew that I was doomed when Dave Castro announced that we were going to be doing double unders. I don’t care how hard I try, there’s no way I’m not going to pee.

 The workout was deadlifts, pistols, and double unders. As if competing at the CrossFit Games wasn’t stressful enough, I knew secretly that I’d be doing something very private on a very public stage.

  I made it through the deadlifts and the pistols unscathed, but as I started intothe double unders the inevitable happened. So there I was, counting reps, trying to breath, staying focused, not tripping on the rope, and all I can think about is how I hoped that no one noticed. While I pushed through the workout, in the back of my head, all I could think about was the fact that I just embarrassed myself in front of thousands of people. Luckily I was in black shorts so no one was the wiser.

 It wasn’t until after that workout that I realized I wasn’t alone in my struggle. I won’t name names but I will say that I wasn’t the only woman to have struggled with this issue. Yes, even the women of The CrossFit Games are more than human. We have our embarrassing moments too.

Stress Incontinence is common.  Period.  Back in the early 90′s, many of you would never guess that a part of Mouth’s practice (PT Practice) included a program for urinary incontinence.  The good news is like any other “weak muscle issue”, stress incontinence can be improved or remedied through exercise.  It’s just not that easy to remember to exercise “down there”. 

It didn’t take but one Google search on “incontinence”, “jump rope”, and “CrossFit” to turn up the above blog article, and the following document produced by CF Santa Cruz in November of last year.  It’s worth the read, especially if you or someone you know is suffering from stress incontinence. 

STRESS INCONTINENCE by Mary Boudreau Conover, BSNed

And if you’re an athlete and you have this issue, PLEASE let a coach you’re comfortable talking with know.  We can scale around the movements that cause problems for you.

Monday, February 13, 2012

HAPPY BIRTHDAY ANDREW H!!

WOD & CFFB

“D.T.”

5RFT:
12x Deadlift 155/105
9x Hang Power Clean 155/105
6x Push Jerk 155/105

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

Davis grew up in Montesano, graduating from Monte High School in 1999. He was an accomplished wrestler who once took seventh in a state tournament and played on the football team, his mother said.

His unit was based out of Hurlburt Field, Fla., where he was part of the 23rd Special Tactics Squadron and worked as a combat controller, his wife said.

Timothy is survived by his wife Megan and one-year old son T.J.

CONGRATULATIONS TO OUR NEWEST COACH, CHRIS WESSLER!!

 (can’t get the picture to copy into the post, so check him out here:  http://www.crossfit.com/ top right photo.  Chris is on the right)

 He’s normally the tallest guy in the room, but we had to crop the picture a little to highlight the HUGE guy TO THE LEFT!!  Can you find Chris?

Chris will be working a more regular, rotating schedule to accomodate his firefighter schedule.  He’ll be considered one of our “full-er” time coaches and will be on the schedule regularly and densely, as we plan for Nicole’s departure with box #2!! (Yes, we finally said it out loud!).

Congratulations Chris!

**Also, congratulations to Earl who took and passed his CrossFit Level 1 Cert last weekend in Phoenix.

 CONGRATULATIONS, AS WELL, TO OUR ROCK AND ROLL MARATHONERS AND HALF-MARATHONERS THIS PAST WEEKEND!

We had SEVERAL athletes running this race, including but not limited to Chris and Megan G, Christina S, Leah, ….ahhhhhhh!!! Who else?  Did JLee run?  Give us some updates on the VERY COLD RACE START!! You guys are rock stars braving that cold!

NEW AT THE BOX:

High Density Foam Rollers! 

You walk into the box, take a gander at the WOD, then the WARM UP, then head east toward the rollers.  Today, you’ll notice five nice new black rollers.  Once you’ve been rolling for a while and you’re comfortable with the techniques and the pressure, you’re ready for the “harder” roller. (and of course for the hard core CrossFitter:  the Rumber Roller (tractor tire treads!).

There is no universal agreement on when to roll, how often to roll, or how long to roll, but generally,  both before and after a WOD are appropriate.

Some of the benefits of foam rolling:

• can help with flexibility by releasing superficial fascia (myofascial release)
• releases muscle tension, particularly at trigger points (relax the area)
• increases blood flow to the area, promoting faster recovery
• breaks up adhesions
• improves mobility (remember:  mobility=joints, flexibility=muscles…they’re ultimately interrelated)
• promote a better warmup
• may help muscles recover from strenuous exercise

Fascia?   Another one of Mouth’s PT-Speak terms?  Sort of.  It’s the fibrous connective tissue that surrounds and connects all the muscles, bones, nerves and blood vessels in our bodies. Think of it as the pale, transparent stuff you find on chicken breasts – that’s fascia.  Want a good picture?  (hold on!)

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion. (http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm)

This does not bode very well for your squat or your kipping pull up.

Any way you look at it, you’ve got nothing to lose and you should try foam rolling if you haven’t yet.  Grab a coach and have them take you through the basics. 

ALSO NEW…THE STICK.

Similar in function to the foam rollers, just small and directed by you.  The Stick is a revolutionary medical device to treat muscle pain and trigger points that is made of a space-age plastic that will allow necessary flexibility of the tool, providing maximum compression of the muscles.  

Find them in the bucket next to the rollers – take a shot at your quads, hammies or calves.

REPEATING THE RACE UPDATE FROM SUNDAY’S POST BELOW:

RACE UPDATES from SLICE!

Savage Race – There has been talk that people wish to make shirts for this race and I am game for it. Race is just over a month away so any ideas/suggestions/places to go are being accepted. Once we get a firm head count of all those who wish a shirt, we can order them. Gotta look sharp while we win! Spectators are welcomed to wear them for support. Savagerace.com for those who have yet to sign up. Team name Crossfit Rebels.

Tough Mudder - FL sign ups are now open for December 1st and 2nd of 2012. This was a great and fun event..if you are having any reserves on this one, please ask someone who did it for their opinion. As of today I signed up with the team name “Crossfit Rebels”. Toughmudder.com for registration.

Pricing Type Dates Effective Price
Early Bird Discount Until February 15 $95
Mudder Entry Feb 15 to May 31 $125
Standard Entry June 1 to Oct 31 $155
Final Entry Nov 1 to Nov 23 $200
*The above dates are in Eastern Standard Time.

If you have any questions contact Slice at mcwnoleshotmailcom or on his facebook page http://facebook.com/mdub446.

ROAD RACE UPDATE:

Here’s the spreadsheet you’re all missing out on! The Gerbicks maintain a list of road races for us that are known to be good races and aren’t too crazy expensive. These runs are a great way to kick off your weekend, test your CrossFit trained speed and endurance, and hang with fellow CrossFitters! The list is located at www.tinyurl.com/CFRebels. Here’s a look at it: (click the prior link or the image to see the entire spreadsheet).

UPCOMING HIGHLIGHTS:

Belleaire 5K:
– Sat, Feb 18
– Race starts at 5:30pm
– $25 entry fee includes post-race dinner and entertainment ($15 for non-racers)
– Additional details and registration at: http://www.townofbelleair.com/Recreation/Race.html

Flanagan’s 5K Beer Run & Dunedin Duathlon:
– Sat, March 17
– 5K race starts at 10am
– Duathalon starts at 7am for competative athletes, 8am semi-competative, 9am for people that suck
– Duathalon is 2 mile run / 8 bike / 2 run
– 5K = $30; Duathalon = $40
– Additional details and registration at: http://www.active.com/5k-race/dunedin-fl/flanagans-beer-run-and-dunedin-duathlon-2012

FROM THE MOUTH OF THE GERBS: Duathlons are extremely challening – more so than Triathlons. I think the Duathlon should be promoted HEAVILY in the gym. It’s basically a CF workout. I think it would get people thinkiing about Spint Triathlons in the summer.
Brief soapbox moment: What’s the point of getting good at CF is you don’t do anything with it? That’s my attitude.

If that’s not a challenge, I don’t know what is!!

RELAY FOR LIFE for The American Cancer Society

We’re sure you’ve seen the flyers, donation jar, etc at the box for this event. Donna is coordinating a Relay for Life Team fo rhte Largo even on April 21-22. She’s still looking for at least three more runners for the team. Contact her at donna5beachyahoocom if you’re interested.

The Relay for Life is the American Cancer Society’s signature event and is hel in communities throughout the world. Relay for Life honors cancer survivors, remembers those we have lost and raises funds to help the American Cancer Society fight cancer through research, education , advocacy and patient services.

Take a look at the info at the box and be sure to contact Donna if you have an interest in participating or donating to this event.

MONDAY NIGHT RUN GROUPS:

Megan Gerbick found us this great opportunity to hone your running skills/speed!!