Tuesday 10-1-13

HAPPY BIRTHDAY WES!!!!!

"Bring Sally Up"

Monday 9-30-13

 For max load:

1 Power Clean + 1 Hang Squat Clean + 1 BKN Squat Clean + 1 Shoulder to Overhead

**Alright Coast Rangers, we tested it out and it didn't work...the 10:30am class averaged 2 people a day, with multiple days thought the month having zero attendance. As of October 1st, the 10:30am class is cancelled.  This does not mean forever. If memberships increase and the demand for a 10:30am class grows we will test it again.  Sorry for the 10:30am crew (the few of you) who wanted this class, it was a hard decision to make and we hate making decisions like this.  Hope you guys can understand. :(

Saturday 9-28-13

Coast Range Mile "Double Double STYLE!"

With a partner complete 8 laps around building holding one kettle bell in each hand.  Once your partner puts down the kettle bells, you will pick them up and continue on. They will perform the required amount of burpees (5 first lap, 4 second, 3 third, 2 last lap) than run to catch up to you.  Switch each time until your team has completed 8 laps around the building.

Friday 9-27-13

28 Minute AMRAP:
28 Burpees
28 Air Squats
28 Double Unders
28 Pull ups

Thursday 9-26-13

21-15-12-9
KB Sumo Deadlift High Pull (70#/53#)
Chest to Bar Pull Ups

Wednesday 9-25-13

5 Sets:
Max Reps Press + Max Reps Push Press + Max Reps Push Jerk

Tuesday 9-24-13

10 Minute AMRAP:
200 Meter Sprint
10 Back Squats (225#/135#)

Monday 9-23-13

4 Rounds:
20 Hang Power Snatches (95#/65#)
10 Toes to Bar
1 Rope Climb

Saturday 9-21-13

15- 12-9-6-3

Kb swing (80#/62#)

Burpee 

Friday 9-20-13

For max load

Snatch pull + snatch + hang snatch

Thursday 9-19-13

800 M Run
30 Power Cleans (165#/105#)
400 M Run

Wednesday 9-18-13

"Diane"

21-15-9

Dead lift (225#)

HSPUS

Tuesday 9-17-13

For max load

Squat clean + below the knee squat clean + hang squat clean + 2 split jerks

Monday 9-16-13

For time

50 shoulder to overhead (75#/55#)

25 pull ups

50 air squats 

Saturday 9-14-13

5 Rounds
40 Wall balls
8 Muscle ups

Friday 9-14-13

CrossFit open workout 12.1

7 Min AMRAP
Burpees
* target must be 1' above outreached hand

Thursday 9-12-13

DEADLIFT

3-3-3-3-3

Then.....

MINIMUM 15 MIN with some type of mobility.  Pick a body part that is bugging you and WORK ON IT!!!

IS THIS YOU?!?!?!?! PROBABLY!!!

Identifying Upper Cross Syndrome for Dummies (Part 1)
Written by Michele Vieux

Do you know where your traps are? What about your trapezius? If you are shaking your head “no”, then chances are you are also activating your upper traps – that muscle we use to shrug our shoulders when we don’t know the answer to a question. “Traps” is short for trapezius. The trapezius helps to stabilize the shoulder a majority of the time – so much of a majority that it is often overused – leading to a set of conditions called Upper Cross (or “upper crossed”) Syndrome.

Upper Crossed Syndrome (UCS) is described as a muscle imbalance pattern located at the head and shoulder regions. It is most often found in individuals who work at a desk or who sit for a majority of the day and continuously exhibit poor posture. In UCS, tightness of the upper trapezius and levator scapula on the dorsal side crosses with tightness of the pectoralis major and minor. Weakness of the deep cervical flexors ventrally crosses with weakness of the middle and lower trapezius. This pattern of imbalance creates joint dysfunction, particularly at the atlanto-occipital joint, C4-C5 segment, cervicothoracic joint, glenohumeral joint, and T4-T5 segment. (Janda 1988)

What does all this mean? Basically, it means that when 4-5 muscle groups get too tight it can lead to a chain of events that can create shoulder instability, dysfunction and eventually pain and injury. The culprits are the trapezius and levator scapula (which help raise and lower the shoulder blades), the pectoralis major and minor (in your chest), and the sternocleidomastoid (the bulging muscles along the side of your neck).

Our healers from Thrive Wellness – Tara Parsons and Heidi Fearon – and I have noticed too many clients with the trappings of UCS and associated shoulder pain. The “shoulder” problems we see are mostly coming from the overuse of the traps and neck.

So, what do you look for to identify UCS? Look for these specific postural changes – which decrease glenohumeral stability (shoulder joint) – that are most commonly seen in UCS:

• Forward head posture – Picture the little old lady crossing the street who can’t see where she’s going because her head is jutting forward of her shoulders so she can only look to the ground in front of her and not up or ahead.
• Increased cervical lordosis and thoracic kyphosis – The hunchback. Think about how your shoulders must compensate in the overhead position if you have a even the beginnings of a hunchback.
• Elevated and protracted shoulders – Also known as “douchebag shoulders” by our friend Kelly Starrett, author of the bestseller, “Becoming a Supple Leopard”, this is when your pecs are so tight and your sub-scapular muscles (the ones between and below your shoulder blades) are too weak to hold your shoulders back so they round forward instead.
• Rotation or abduction and winging of the scapula – Abduction means the (scapula) bone is moving away from the body which gives it a ‘wing’ looking effect when looking at it from the side or rear views. If someone can slide their fingers under your shoulder blade and grab on to it, your scapulae are winging.

Besides looking terrible because you are walking around with douchebag shoulders and getting tired of having your wife or mother nag you to stand up straight or mind your posture, you should be concerned about what these postural changes can mean to your body’s short and long-term health and well-being. One or more of these symptoms can mean that your shoulders are unstable and therefore at risk for injury. Or that some areas are overcompensating for the dysfunction, causing damage. Or that because some areas are over compensating, they are turning off other areas that should be working but aren’t, which causes instability. Or maybe your shoulder girdle is just weak. You may already be feeling the effects in the form of nerve pain in the neck and arm(s), instability while overhead, headaches, and the appearance of rotator cuff problems. In the long term, UCS can also lead to osteoarthritis and degenerative joint disease.

After watching people move for the past seven years and with special focus on the traps in the past couple months, I have noticed a trend that must be stopped and then corrected – upper trap shrugging to set the shoulders. The time to stop this is now…well, almost now. Later this week we will discuss strategies to correct upper cross syndrome. Stay tuned!

Wednesday 9-11-13

NEVER FORGET
FOR TIME:

2001 Meter run

11 Box Jumps (30″ / 24″)

11 Thrusters (125# / 85#)

11 Burpee Chest to Bar Pull-ups

11 Power Cleans (170# / 120#)

11 HSPUs

11 KB Swings (2 pood / 1.5 pood)

11 Toes to Bar

11 Deadlifts (170# / 120#)

11 Push Jerks (110# / 75#)

2001m Run 

The 2001 meter run represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center

Tuesday 9-10-13

Teams of two

10 MIN (1 min on 1 min off)
Row for CAL
*Your score is total number of CALORIES Rowed per team

Rest 3 Min

10 MIN (1 min on 1 min off)
Thrusters (155#/105#)
* Your score is total number of Thrusters per team  

Monday 9-9-13

5 Rounds
10 Front Squats (135#/95#)
20 KB Swings (70#/53#)
Rest 1 min

your score is your total time with rest

Saturday 9-7-13

3 rounds
10 Shoulder to overhead (155#/100#)
10 Toes to bar
200 Meter run

Friday 9-6-13

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Thursday 9-5-13

12-9-6-3
Bar Facing Burpees
Overhead Squats (135#/95#)

Wednesday 9-4-13

12 Min AMRAP
50 Double unders
4 Bar muscle ups
3 Squat Cleans (225#/135#)

Tuesday 9-3-13

21-15-9
Deadlift (225#/135#)
400 Meter run after the 21,15, and 9