Quick review of the Movement and Mobility Seminar I recently attended: Click Here


Gymnastics Workshop, Saturday November 22nd:

Gymnastics skills. Ya got em?

I’m not talking about tumbling, uneven bars, or the pommel horse. Within CrossFit, gymnastics is the term we use for movements that fall into the “body weight” category. It improves kinesthetics: the ability to feel movements of the limbs and body, and the ability to sense the position, location and orientation of our body in space.

Everything is everything. Improving our gymnastics skills translates directly to everything else we do, inside and outside the gym. I know when I get older, I don’t want to slip and fall; improving my perception of where I am in space will help prevent that. And right now it’ll help me increase my snatch! Better gymnastics skills translate into better lifting form, with heavier weights, and less injury.

You have to know the basics of knowing how to perform movements with just your bodyweight before you can advance the loading and movement difficulty. Learning core control and positioning safeguards your back, reinforces posture, and will make you stronger.

In our upcoming gymnastics workshop, we will focus entirely on your ability to use your body, through controlling and positioning your core, to perform CrossFit movements. You will spend 2 hours gaining a better understanding of your connected body system and how to use it. You will be standing, jumping, hanging, and upside down. There won’t be any conditioning, but like with the running workshop, I think you’ll find some new muscles activated.

You can never be too good at the basics. Going back to bodyweight and perfecting those movements can translate to improvements in other areas. I hope to see you there.

Saturday November 22nd, 2014 from 10:30am – 12:30pm
$35 per participant
20 person cap, so reserve your spot today!
RSVP on Facebook using the link below:


A. Weightlifting:

12min to Heavy 5 Split Jerk – Take 3 sets (after your warm-up sets) to work to a heavy set of 5. All three working sets shouldn’t be separated by more than 10%.


1 set of max reps @ 80% of your heaviest 5 above


Gymnastic Bridge – 3 x 20s hold


For Time –

Row 40 Calories

40 Alternating DB Snatches (50/35)

40 T2B


1) RX+ will do KB snatches (53/35)

2) 15min time cap

D. Post-WOD Recovery

Foam Roll Lats – 2min each side

This is Paleo, Right?!
This is Paleo, Right?!
people working out in a group fitness class


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