This weekend Derek and I spent Saturday with Steve Maxwell, a great coach and class act. Steve has been involved in fitness for over 40 years, and coaching for over 35 of them- so needless to say, he has a trick or two up his sleeve. We took notes, learned a ton, and now are looking try out some new tricks! Get ready…
Through the 28th, Costco has wild Alaskan salmon on sale for $8.99/lb PLUS $5 off every package at the register. Go forth and forage.
“It’s not inherited talent that determines how good at something we will be, but rather how hard we are willing to work.”
Words to live by! This article from the Harvard Business Review is a great synopsis of several books which touch on the topic of performance, and how it is practice, not genetics, that build champions- on the field, in the lab, in the boardroom. The author, Tony Schwartz, not only packs a TON of great thoughts into his piece (the six keys of being excellent are, well… …excellent) but also suggests a stack of reading on the subject if you are so inclined.
Check it out. Let me know what you think, either at the gym or via the comments section.
Six Keys to Being Excellent at Anything
This weekend we are proud to bring Erin Karshner to the box for a two-day Olympic lifting seminar. Erin brings an impressive resume to Coeur d’Alene: aside from some HUGE lifts, Erin has spent time as an athlete-in-residence at the Olympic Training Center, competed internationally, and is a Tier 1 Certified Olympic Lifts Coach. This seminar is CrossFit certified, and all attendees will receive an attendance certification from CrossFit HQ. There are still spaces available, at a cost of $595 per seat. We are all students of Oly lifting, and this is a GREAT opportunity to learn from someone who has dedicated a large portion of her life to the perfection of technique- don’t pass it up!
Last week we graduated another GREAT group of new crossfitters! We had some huge time drops from day 1 to day 12, tune the tune of over 5 minutes from some folks! Derek and I would like to say thanks and congrats to the whole camp- we had a great time. 
Make sure to introduce yourselves if you see them around!
What Is It?
Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.
Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.
Fight Gone Bad 5 takes place on Saturday, September 25, 2010.
So, our team is going to join the fight! Everyone needs to go to the FGB home page, and click “Register.” You will then be asked to enter your information. Then, select to JOIN A TEAM and choose CrossFit Coeur d’Alene from the drop-down.
Ok, I like butter. People are always surprised when I recommend it as a cooking oil; it’s not paleo, right? Read what Mark has to say about it:
Last week we graduated our 14th Boot Camp class, 7 lucky souls on their way to true fitness. Congrats to you all, we can’t wait to see how everyone progresses!
No pics this time around, I accidentally deleted them. Boooooooo
Check out this post from awhile back- it’s an oldie but a goodie.
Power comes from your hips. It doesn’t matter if you’re jumping, punching, running, or throwing. It can be seen in the “hip pop” of the kettle bell swing, and the “dip drive” of the push press. It is critical during the second pull of a clean. Unfortunately, many of us have some degree of hip dysfunction that reduces power and stability, limiting our overall athleticism. This is called Muted Hip Function.
MHF can be seen during a push press when the legs compensate for the hip’s failure. When this happens, there is no angle created at the hips during the dip. The knees will bend excessively and pass too far over the toes, compensating for the lack of hip angle. You can feel this happen when the weight is shifted from your heels to your toes during the dip, and your center of gravity goes backward. The stress is shifted from the glutes and hams to the quads, putting shear forces on the knees. You are limiting your power to what can be produced by your knees.
Photo courtesy of www.crossfit.com
So what can you do to mitigate MHF? Practice the push press with a PVC. Once you feel that good dip drive with equal angles at hips and knees, do it with the bar. Slowly work up with the weight and focus on driving through your heels and sticking your butt out slightly during the dip.
Check out these 2 pics from CrossFit NYC. Post to comments which one has MHF.
For more info on hip function, check out this great post on The Fitness Spotlight, “Developing Hip Function.”
1533 Northwest Blvd
Coeur d'Alene, ID 83814
Email: info@crossfitcda.com
Phone: (208) 623-8136
Copyright 2010 Crossfit Coeur d'Alene | Web design in Coeur d'Alene
Recent Comments