Nasty Girls
Here is the video I promised:
Nasty Girls from Ely Albalos on Vimeo.
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It’s All In The Hips
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.”
Lucky 13!
Boot 13 is a wrap! Another solid group of athletes, heading to the WoD group with some brand-new skills. After four weeks of technique, nutritional education (indoctrination?) and mini-WoD’s, everyone is READY! Can’t wait to see everyone in class!
Barlean's Organic Oils
It’s official! CFCd’A and Barlean’s Organic Oils are in cahoots! We have access to the whole product line, in particular, some kick-ass fish oil as well as some great coconut oil. Price sheets are at the gym; fill one out with what you want, we will be putting an order together early next week! Did we mention CFCd’A athletes get 15% off everything they order? Get some!
Paleo Challenge Winners!
The spring Paleo Challenge is finished! In the end, we had over 20 athletes participate, and EVERYONE who stuck with the program had positive results. For some people, body composition was a huge focus- many athletes had huge success in that department (none more so that Bret, who dropped a whopping 37 pounds (!) in 6 weeks)- for others, quality of life was the main focus. Across the board, our athletes reported better digestion, sleep, clearer skin, and mental acuity. So, at the risk of sounding like grade school PE teachers, Derek and I truly feel that everyone who committed to the process came out a winner!
Any good challenge has prizes, and this one was no different! We had over $1200 in cash, and the great folks at Barlean’s Organic Oils graciously donated a bunch of high-quality fish and coconut oils to the winners! Winners were chosen by their peers; those that took part in the challenge also picked the winners. Almost everyone who participated got a vote, and, in a generally show of CFCDA class, nobody voted for themselves. In the end, Summer, Michaela, Ryan, and Heather were our top four:
Summer: before/after (6 weeks)
Summer: before/after (6 weeks)
Summer: before/after (6 weeks)
Michaela: before/after (6 weeks)
Michaela: before/after (6 weeks)
Michaela: before/after (6 weeks)
Ryan: before/after (6 weeks)
Ryan: before/after (6 weeks)
Ryan: before/after (6 weeks)
The BBQ! (Updated 6/8/10)
HUGE props to Eve and Casey for throwing a shindig that can only be described as spectacular. The combo of a great group of people, amazing grub, and a kick-ass location was not to be missed! Here are a few pics of the Paleo Challenge winners getting their Zeus on (and a couple of smug trainers):
Where: Eve and Casey’s house.
When: Tomorrow, Saturday June 5th, 4 pm
Directions: Take hwy 95S to Kidd Island Rd. (approx. 8 mi)
Turn left onto Kidd Island Rd
Stay on Kidd Island until you can see the lake & you come to Hull Rd. ( don’t take the first Hull Rd. Wait until you can see the lake & second Hull Rd)
Turn up to the right on Hull Rd.
Approx 1mi on Hull Rd. there is a gated entrance on the left “Harbor View Estates”
Gate code will be #3579
Take 3rd left after entering gate onto Brentwood Lane
House is 3/4 way down Brentwood on right hand side.
3962 S. Brentwood Lane
208-818-7593
We will be announcing the paleo challenge winners! Eve and Casey are doing the chow, so make sure to bring plenty of drinks! See you there!
Memorial Day
REMINDER: The gym will be CLOSED Monday. Go out and use your fitness!
Monday’s boot camp classes will be held on Tuesday at both 6am and 7pm.
Memorial Day WOD at CF Spokane
This Saturday we will be joining CF Spokane at 9 am for their annual “Fender” Memorial Day WOD. This is in honor of Cpl. Llythaniele Fender who was killed in Iraq on June 10th, 2007. This is the 4th annual memorial WOD, and CFCDA has attended every year since we opened. CFS always have a fun team WOD planned, and it feels good to be able to honor a fallen warrior.
CF Spokane is located at 116 E Augusta, right off of Division St.
There will be no class Saturday at CFCDA.
FYI- we are closed memorial day. Go out and use your fitness!
Regionals (update) – New Videos
Derek and I are seeing how we stack up against some pretty fit dudes, follow the carnage here:
“Life is pain, anyone who tells you different is trying to sell you something.”
-Dread Pirate Roberts, The Princess Bride
NW Regionals WOD 4 from CrossFit CDA on Vimeo.
* 20 out of the 65 male athletes could not finish this WOD. There was a time limit of 25 minutes.
NW Regionals Deadlift Event from CrossFit CDA on Vimeo.
Update:
Regionals are finished, and Derek and I are only slightly the worse for wear. We both had a great time, finishing in the top 1/3 overall. Though Derek beat me on 3 of the 4 WODs, I ended up ahead of him in the overall (19th vs. 23rd) due to a strong run. It came at a price though, this little beauty popped up about 2 miles in to the 5 mile race:
why am I smiling? No more running.
CrossFit KickBall!
Oh yes.
It’s May. Time for some kickball! This Saturday, May 8th, we will be meeting at the gym, at the regular time: 10am. We need 15-20 people for a really kick-ass game, so make some time for it!
General Info:
-this will be weather permitting. Slight drizzle: it’s on. Torrential downpour: indoor WOD.
-Have cleats? Bring ‘em.
-Have non-CFCDA friends? Bring ‘em.
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