Congratulations to Veronica! Veronica did her first rope climb Wednesday night. The rope climb is an outstanding accomplishment for anyone, but it’s even sweeter for women. Most women look at the rope and initially believe they don’t have the upper body strength to pull themselves up. Veronica worked at it and made the impossible possible. Great job Veronica!
THE LONG ISLAND TAKEOVER COMPETITION IS THIS SATURDAY AND SUNDAY! FOUR OF YOUR FELLOW ATHLETES ARE COMPETING. IF YOU CAN STOP BY AT SOME POINT PLEASE DO SO YOU CAN CHEER THEM ON AND SEE WHAT A COMPETITION IS LIKE. THE ADDRESS IS 1795 Brentwood Road, Brentwood, New York.
THE COMPETITION STARTS AT 9AM.
“The hip muscles – the glutes, the deep rotators, and yes those adductors that seem like they only exist to cause problems – are collectively charged with the daunting task of stabilizing everything above and below the hip. For example, as we walk, when we stride forward the standing hip must provide the force needed to prevent our torsos from dropping side to side and hold the hip and pelvis stationary (relatively speaking) to allow the knee to perform the simple hinge action for which it was designed. With such a large role, you can easily see how individuals of all abilities would have difficulty successfully controlling this multi-planar joint and the real trouble begins when compensations set in.“—Lauren Beasley for Breaking Muscle
TOP 5 REASONS YOUR DIET ISN’T WORKING “Do you believe in Paleo?” (or, insert Atkins, Pritikin, the Zone, South Beach, etc.) It’s a somewhat loaded question to those of us who work in the fitness business. Do I believe it exists? Like Santa Claus or the Tooth Fairy? But that’s not the real question I’m being asked. The question is really, “Do I believe that someone should eat this way?” And while my answer is a definitive “maybe”, I think the “Paleo, Atkins, South Beach” question misses the point; because it doesn’t answer what the REAL issues are that prevent ANY eating plan from working…“–Chad Landers, Burn The Fat Blog
Register for THE CROSSFIT GAMES 2014 OPEN HERE
The Open goes from February 27th to March 27th. There are 5 WODs that come out once a week. The WODs can be done right in the gym. We are a registered Games affiliate. Your WODs will be done with a judge counting your reps and watching your technique. You enter your score on the CrossFit Games website and we verify your score. The process is simple–the WODs are difficult. What questions do you have?
Workout of the Day
7X1 Hang Snatches @ 80% – rest 60-90 sec. (Do not go above 80%)
8 minute AMRAP of:
20 UB Wall Balls 20/14#
10 UB TTB (Toes to bar)
“The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth unbroken reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.“–Rudy, Outlaw CrossFit
Post your scores to the Whiteboard.