CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Monday, July 16, 2012

07.16.12 WOD

We spend a some time rolling out our hips and shoulders. However, the mobility of ankle joint and lower leg is just as important. If you look at the picture above, you will see a blue line connecting from the bottom of the foot to the skull. This is called the “Superficial Back line”. Think of it as a long blanket of fascia connecting all of your muscles, bones, and joints along that line. Why is this important? Basically, if there is tightness anywhere along that line, it can affect other muscles or joints along the same line. At times, you might feel tight hamstrings so the first thing you do is stretch them. However, in looking at the blue line, there are several other areas that can be causing the tightness. You might notice this during a full squat. If you are one of those who feels “tight” at the bottom of the squat or has the urge to fall forward or backward, you are more than likely stiff somewhere along that line. For an example of this, check out this video from Kelly Starrett on how bad ankle mobility causes a bad squat.

For time: 
400m Run 
10 Pull ups 
20 Sit ups 
30 Squats 
800m Run
2 rds 
5 Pull ups 
10 Sit ups 
15 Squats 
finish with 
400m Run 

Athletes, There will only be a 7AM class on Tuesdays and Thursdays beginning immidiatly. If you have any questions or concerns please let Coach Leo know and he will answer all your questions. We will be make more changes to the schedule and to the class types. So be prepared for the constantly varied. 

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