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Enjoy yourself on this final day of 2011. What traditions do you have that you'd like to share? Post to comments.
On this New Year's Eve 2011, think of your friends, family, co-workers, and your own health and fitness gains over the past year.
If you're going out tonight, drink responsibly and watch out for those who don't.
CFOC Girls Club working on their rowing skills
Teaching young girls to row, run, do bodyweight movements, and to lift objects from the floor while having fun is part of the CFOC Girls Club. Girls gain confidence, learn to work with others, appreciate improved strength, and understand how food affects the body with basic nutrition facts.
Frank coaches the morning CF Longevity classes at CFOC
What exactly is CrossFit Longevity at CFOC? It's not just a CrossFit Lite class, but a class designed for those who have mobility, injury, or other issues that preclude or restrict the ability to hit the workouts hard and fast. The Longevity classes are also a great way to ease into CrossFit if you're new to the program, or returning after an extended break in training. While the pace may be a bit slower, the moves are still the same -- the needs of our members differ by degree, not kind. So when it comes to training a movement like the snatch, one could avoid it all together, or perform the movement and work on mobility, range of motion, and functionality. Thus, only by going through the snatch with a light bar, or PVC pipe, one can realize the benefits of the same movements as someone who can do fully loaded snatch.
Van hits his triple extension and begins to pull his body under the bar. Triple extension means your hips are open, legs extended, shoulders shrugged, and your arms are ready to bend pull the body under the bar. It's at this point that you aren't pulling the bar any higher, just fighting to get under that load as quickly as possible. It takes plenty of practice to do this well - timing, technique, and patience go a long way to a perfect snatch.
Louise and Jen vs Ann and Kelley in this sled push. It doesn't matter how much the sled weighs or whether you're pushing with a partner, it'll still be hard to push.
Merry Christmas to all.
What does it mean to be merry? Here's one take on it: click HERE. Post your thoughts to comments.
It's that time of year when we make wishes for Christmas and think about what we'd like to see and do in the New Year. Twenty-twelve is just a few days away. How will next year be different for you? Will 2012 be the year that you re-commit yourself to hitting it hard in the gym two, three, or four short hours a week? Will 2012 be the year that you make paleo or primal eating a way of life? Or will 2012 be just like any other past year -- a lost opportunity to make a real difference in your health and fitness?
For those who have worked hard this past year, set the bar a little higher in 2012. Participate in all of the challenges we offer each month, compete in local competitions, and participate in the CrossFit Games Open competition (Feb - Mar). If you're unsure of what you can accomplish, or need to work on some goals, then talk with a trainer and establish some goals with milestones along the way. If you've fallen off the wagon in some regard during 2011, don't sweat it. It happens sometimes. Just make a commitment to yourself, get your body through the gym door, and we'll help you get back on track -- no judgment, no guilt, just guidance and coaching.
The only way to make a difference is to make a difference. Nothing worth having is free, easy, or cheap. You can be mediocre, or you can be exceptional. How do you want to 2012 to go down?
Post your thoughts to comments.
