9/28/13 – Chalk Party

THE WORD OF GOD

Proverbs 1:10

My Child, if sinners entice you, turn your back on them!

GYM NEWS

It’s the weekend, and everyone needs a good laugh, so enjoy this video. I am sure someone is thinking, this could be what they do at times.

9/27/14 – Sally “That Girl”

THE WORD OF GOD

Psalm 27:14

Wait patiently for the Lord. Be brave and courageous. Yes, wait patiently for the Lord

GYM NEWS

Had some trouble editing the videos so we will get those up as soon as we can. In the mean time,

 

 

 

 

 

 

 

MOBILITY

9/26/13 – Bring Sally Up

THE WORD OF GOD

Acts 4:12

There is salvation in no one else! God has given no other name under heaven by which we must be save

GYM NEWS

If you haven’t seen this video, check it out. Awesome. In this video The NCLab takes on Bring Sally Up. Which includes CrossFit Elite Athletes Jason Khalipa, Pat Barber, Garret Fisher, Miranda Oldroyd and other elite athletes. So now we will be joining in the fun and make a few videos. Let’s have some fun…

9/25/13 – Good Times Ahead

THE WORD OF GOD

Mark 16:16

Whoever believes and is baptized will be saved, but whoever does not believe will be condemned.

GYM NEWS

Fall is finally here. Now that the heat is on its way out and the holidays will be up on us soon.

We have some FUN and EXCITING events happening in the next 3 months!

Plan your Halloween costumes now, Halloween Bash Friday October 25^th.

 

 

 

 

 

 

Santa Clause will be coming to town so get ready for some dancing, laughing, and a good time at our 2013 Christmas party!

 

 

 

 

 

 

 

Last and most EXCITING news is the Grand Opening of our new CrossFit affiliated name, and the release of our shirts!

 

 

 

 

 

 

 

Check the “gym news” board for dates!

MOBILITY

9/24/13 – #BE EXPLOSIVE

THE WORD OF GOD

Mark 13:13

And everyone will hate you because you are my followers, But the one who endures to the end will be saved.

GYM NEWS

Want to be faster, jump higher, lift heavier, set new PR’s check out  the XWOD blog  created by World Record Holder, Ryan Moody.   The Explosive Seminar is coming to a box near you.

OCTOBER 26th- CrossFit Parabellum in Turlock, CA

 

9/21/13 – The Knight Ryder

THE WORD OF GOD

Romans 12:8

If your gift is to encourage others, be encouraging. If it is giving, give generously. If God has given you leadership ability, take the responsibility seriously. And if you have a gift for showing kindness to others, do it gladly.

GYM NEWS

This past summer we were blessed with many new faces. Faces that have become good friends, workout buddies, individuals who come in and work hard and won’t let you quit on you. We have become family.  This past summer one of those faces was our good friend Knight Quierolo.  It is time for Knight to go back to UC Davis and continue his education. So with this being said, Knight we want to say thank you for always being a great partner to WOD with, an awesome and supportive member, and for always having a great attitude and positive energy. We will not say good bye, because you will always have a home to come back to. If you are in town on the weekends, come join us. Your Crosstown Family wishes you an awesome year and much success in your education.

MOBILITY

9/20/13 – Happy Birthday Pete Munoz

THE WORD OF GOD

Psalm 56:11

 I Trust in God, so why should I be afraid? What can mere mortals do to me?

GYM NEWS

PETE “CALIBULLDOG” MUNOZ

We wish you a Happy Birthday. Have an awesome and blessed weekend, buddy. May the Lord bless you with many more fruitful years.

GO BULLDOGS!!!!

 

MOBILITY

9/19/13 – The Hook Grip

THE WORD OF GOD

Romans 6:1-2

“Well then, should we keep on sinning so that God can show us more and more of his wonderful grace? Of course not!”

GYM NEWS

 

 

 

 

 

 

 

 

 

 

 

 

 

Here’s how to do it.

  Start With The Thumb — and pointer finger “hook” part of your hand by gripping the bar.

  Tighten the thumb down – around the bar.

  Wrap Your fingers — starting with the pointer finger down around the bar, covering your thumb with as many fingers as possible.

  Squeeze – to get max strength/tension and strengthen the grip

The hook grip has several advantages.  The most important is the grip itself and stronger so it allows you to pull more weight off the floor.  Coach Rippatoe himself stated that our brain senses when our grip fatigues and as a self-defense mechanism will not allow maximum motor neuron activation during the concentric phase (lifting the weight off the ground).  Since the traditional grip is not as strong and fatigues much quicker than the hook grip, it only makes sense to start making the hook grip your preferred grip.  At CF Intrepid we use the hook grip on all Olympic lifts (clean and snatch) no matter how much weight is on the bar, just to build good habits.  A hook grip with the Olympic lifts is damn near essential since they are so explosive and so much force and transferred very quickly through our grip.  I don’t want to be the poor soul to lose my grip while cleaning or snatching a heavy weight, and I know you don’t either.

The hook grip is also very useful for the deadlift.  At CF Intrepid we like to use the deadlift and a grip strengthener so we tell our athletes to use a regular grip until they reach a weight that they begin to feel their grip slipping.  At this point, you have two options:  an alternating grip (one hand palm facing back, one hand palm facing front) or the hook grip.  We allow athletes to choose between the two, but I will make a case to stick with the hook grip even with heavy deadlifts.  The hook grip allows equal muscular development and some believe it better balances the load on your back.  You don’t want to have one trap noticeably larger than the other do you?  In my opinion, balance is the name of the game, and the hook grip allows you to bear the load in a more balanced way for the deadlift.

I sure have talked up the hook grip so far, haven’t I?  The one drawback to the hook grip is overcome with practice and some time.  The hook grip can be an uncomfortable position as we start working with it.  It puts more pressure than we’re used to on our thumbs and the skin on the inside portion of the thumb tends to get raw from the knurling on the bar.  I promise you that if you stick with it you will be able to grip heavy loads and do grip intensive met-cons with such ease that you’ll not want to go back to a regular grip unless it is to specifically build your grip strength.  Also with some time the skin on your thumbs will adapt and get thicker in a way similar to how calluses form on our palms.

Give the hook grip a shoot and when you get past the initial discomfort you won’t be disappointed.

***courtesy http://www.crossfitintrepid.com/2010/04/14/get-a-grip-a-hook-grip/***

MOBILITY

9/17/13 – Mobility Exercises

THE WORD OF GOD

Matthew 4:4

“People do not live by bread alone, but by every word that comes from the mouth of God.”

GYM NEWS

 

 

 

 

 

 

 

 

 

1. Posterior hip mobilization

On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, in a kayak, or whenever you are in hip flexion.

2. Shoulder extension, external rotation
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints, which are particularly tight among swimmers and climbers.

3. Anterior hip mobilization
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers.

4. Ankle dorsiflexion
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy.

5. 10-minute deep-squat test
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips.

6. Couch stretch
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

***Courtesy of http://www.outsideonline.com/fitness/flexibility/6-Exercises-for-Maximum-Mobility.html***

 MOBILITY

9/16/13 – Upcoming Competitions

THE WORD OF GOD

Romans 12:9

Don’t just pretend to love others. Really love them. Hate what is wrong. Hold tighly to what is good.

GYM NEWS

Here are some local events that will be coming up in the next few months. It is a great opportunity to test your fitness in a competitive atmosphere. As well as get the opportunity to meet and network with others from in the CrossFit community.

October 26^th

CrossFit Beast and Progenex Athlete

Ben Alderman and Crossfit Iron Mile Present IRON OCTOBER

 

 

 

 

December 3^rd

Hercules CrossFit presents Rookie Rumble 3

 

 

 

 

 

 

 

 

 

December 14^th

CrossFit Adventure presents The Reindeer Games

 

 

MOBILITY