|Address||7402 Myers Lane|
Gig Harbor, WA 98335
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Thursday 8.3.15 7:00- Build to a heavy Snatch Pull Double -2:00 to adjust weights- Three 2:00 Rounds to complete Sprint 200m 5 (1 Snatch + 1 OHS), 95/65 -1:00 Rest between rounds- Score total Reps Completed Rx+: 135/95 ------------------2:00 between WODs------------------ 7:00- Build to a heavy Clean Pull Double -2:00 to adjust weights- Three 2:00 Rounds to complete Sprint 200m 5 Full Clean + Jerk, 135/95 -1:00 Rest between- Score total Reps Completed Rx+:185/115
9/3/15 WOD- Warmup: CF x 1, group shoulder warmup strength: push press 4 x 4 @ 80% metcon: tabata intervals (20 sec on, 10 sec off, 8 rounds total) of- kettlebell swings, sit ups, wall balls, double unders. Complete all intervals of one movement before moving on to the next. 16 min total. Post loads and reps to comments.
We're happy to announce that we now have a limited child care service! Member Shawna Norton will be present to watch and entertain your children on a pre-arranged basis. To be clear, she is offering this service to her fellow members who want the convenience of being able to train with their children at the gym- this is NOT a professional child care service and does NOT obviate parental responsibility. All arrangements/coordination/payment will be made directly with Shawna. To sign up for this service, simply go to the following link, fill in your contact info/sign the waiver, and start coordinating with Shawna! Coach L https://docs.google.com/spreadsheets/d/18zPCfpR1uDaXMOm9-Dx7-vpr0fBtfVvuVTQzF13-__I/edit#gid=0
We’ve all heard of the butt wink or tail tuck or any number of other names associated with the hips rolling under the body while performing the squat. It’s something that we always try to avoid, but inevitably it ends up plaguing us all at some point. So what is the “butt wink”? Essentially the butt wink is a flaw in one or several areas in your squat technique that when the individual squatting approaches the bottom of their squat the pelvis has a posterior rotation (hips roll back) and the neutral spine position has been lost and you go into mechanically disadvantaged position with the lumbar spine being overloaded. Still with me? http://ow.ly/RIgoS
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#CrossFitBlackDiamond #CrossFit #crossfitcommunity #SoCal #NorthCounty #Oceanside #oside #OceansideGym #CA #California #SanDiego #SD #BetterThanYesterday #NeverStop #TrainLikeUGiveADamn #GeneralPhysicalPreparedness #GPP #gym #FUNctionalfitness #Fitness #Fit #pistols #pewpowpew #PistolRapidFire #USMC #SemperFidelis #SemperFi Zab & Meg @crossfitblackdiamond working pistols with box scaling modification. This technique allows the non-working foot to drag against the box for support. A light touch or push from the ground for assistance. Great strengthening exercise for pistols.
If you are brand new to CrossFit, the best way to start CrossFit is one-on-one with a coach. There are 9 fundamental movements, in CrossFit that you must learn in order to be safe, use the correct muscles and set yourself up for long term success. Here are the details: http://ow.ly/RIekU
The L-Sit is an Isometric hold (joint angles and muscle length do not change) that develops stability in your shoulders, abs and quads. It is a hard movement that takes quite a lot of strength and muscular awareness. The shoulders are your stabilizers that hold up your body. The abs assist in stabilizing the trunk and raising the legs. Lastly the quads are responsible for the leg extension. All of these parts of the body have to be firing in order execute a proper L-Sit. Luckily there is a progression, I borrowed this picture from Edgewater CrossFit, but I’ll explain each progression below.
If anyone is interested in volunteering for the Intrepid Games, sign up here: https://www.competitioncorner.net/events/111/volunteer If you don't sign up, we can't guarantee you a shirt! If you have registered for the Intrepid Games, make sure your shirt size is correct on competition corner. T-shirts for men and tanks for women.
Lift up Autism event on Saturday, September 19th! Sign up today and show your support for Autism Awareness!! It's our first charity event, and we wanna blow it up!! We're really excited to support a great cause! http://www.eventbrite.com/e/crossfit-belmont-heights-lift-up-autism-tickets-18426192237?aff=es2 Some stats on Autism: -Autism now affects 1 in 68 children and 1 in 42 boys, 1 in 189 Girls. -Autism is the fastest-growing developmental disorder in the U.S. -Autism costs a family $60,000 a year on average -There is no medical detection or cure for autism The funds generated go to the Autism Tree Project Foundation (http://www.autismtreeproject.org), The Autism Research Institute (http://www.autism.com), and the Doug Floutie Jr Foundation (http://www.flutiefoundation.org).
Most of us spend a good amount of time externally rotated in our hips. Pay attention the next time you sit at a desk, drive a car, or even walk. Where are you feet pointing? In this post are a few exercises that will help with the external rotation. http://ow.ly/RxF3A
Hey Team!! Three Important Schedule Items coming up! 1. This Friday, 9/4, we have one evening WOD at the beach at 5:30. Meet in front of Wonderland and look for Doug Field aka Duvey as your fearless leader. 2. Monday, 9/7 is Labor Day. We are going to have two WODs only: 8:30am and 12pm. 3. We are going to bring back Friday 6:30pm starting Friday, 9/11 now that Labor Day weekend will have passed. If we can average 4-5, it will stay on the schedule. :)
Muscles are cool. They look cool. They are useful. They are a representation of our handwork in the gym and diet outside of the gym. How they grow and work are even cooler though. We’re about to dive in to some anatomy and physiology but no worries, I’ll try to keep it KISS for you (Keep it simple stupid).
TODAY we say Good Bye to Luc... Luc put in MAJOR work during his stay with us. I hope all of you had the opportunity to experience Luc's personality and sense of humor, I laughed hard EVERYTIME we were both in the gym. If you don't know Luc spent serious time working with Emery on fitness and a few sessions with Aush on flexibility and gymnastics with personal training. He made considerable gains because of his persistence and tenacity. Here are just some examples of his improvement from Jan-Aug **Some of these numbers are old and are lower than his current capability (sorry Luc) Luc started with VERY LIMITED Mobility, he couldn't Overhead Squat at all, his development is IMPRESSIVE! Bench Press From 115# To 185# Clean From 135# To 155# Squat From 200# To 215# Snatch From 75# To 95#+ F squat From 150# To 185# Sh press From 115# To 130# No Double Unders To 8:20 "Annie" AWESOME WORK Luc!!
New Saturday Schudule: 8:30am Partner WOD 9:30am Cancelled 10:00am Skills/Strength Class Please vote on the weekly skill we will practice and review thoroughly on here, choices are: A)Double Under B)Clean C)Kipping Toes2Bar/Pull Ups http://www.bodyrocccrossfit.com/wod/1269
If you are interested in volunteering at the competition, please sign up at using this link: If you have already registered for the competition, double check your shirt size to make sure it's correct. We'll be ordering t-shirts for the men and tanks for the women. Please do this by the end of the week as we'll be placing orders right away! WOD 09.02.2015 "Barbara" 5 rounds: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats rest 3 min between rounds http://www.intrepidathletics.net/wed-9-2-2015/
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Wednesday, September 2 - http://www.vaultcrossfit.com/2015/09/wednesday-september-2/