1517 Railroad Street
Glendale, CA 91204


January 2011

Pistol Training

Good showing for the Sunday class.  Everyone was amped up and got down with a great class that involved high skill movements and a highly draining, but still fun, WOD. Skill Pistols WOD 12 minute AMRAP 7 kettlebell swings 7 toes to bar 14 squats Post rounds to comments Pistol...

‘Cause Burpees Alone Aren’t Bad Enough

The Saturday crew came out in full force, bringing friends and family to join in the fun.  And I use the word ‘fun’ because who doesn’t love burpee box jumps? Skill Windmills and Turkish Get-Ups WOD 3 rounds of: 10 deadlifts (135#/95#) 10 burpee box jumps then...

Crawl, Walk, Run

First off, read this great post from CrossFit Delaware Valley.  It’s terrific advice for those both new and old to CrossFit. 10 Tips for Success for the CrossFit Newbie On Friday we spent a good amount of time improving the mechanics of the squat.  It was important to...

Efficient Fitness

“There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play.”...

Clean and Jump

Check out the difference in the squat in the photo.  The top photo shows a squat with the knees caving in.  The bottom photo shows a much better squat with the knees shoved out in line with the toes.  The difference comes down to adductors.  Weak adductors will pull the knees...

Sumo Swing Tuesday

Here are a couple questions for you: What’s running through your head the last few seconds before the start of the WOD? What’s your first thought when you finish the WOD? Skills Jump rope and double under practice Kettlebell swing Sumo deadlift high pull (sdlhp) WOD...

P90X got nothin’ on Jackie

Courtesy of CrossFit Lisbeth 5 Reasons I Should Be Doing P90X instead of CrossFit: 1.) It’s a cheaper program. 2.) I would do it all alone. 3.) When I fail, no one would know and I could just carry on like I was never really trying anyhow. 4.) I would be working out in my living...

Sports History Lesson

Here’s an interesting little video about the sport of weightlifting.  Not lifting weights, which is what you see people doing in front of mirrors at most commercial gym, but rather weightlifting.  The sport evolved into the two lifts that make up the sport today, the snatch...

Saturday Gymnastics

The muscle-up is one of the most elusive movements in CrossFit.  A pull-up into a deep ring dip, the muscle-up is a tremendous upper body development and skill exercise.  It not only requires pulling strength and pushing strength, but also a lot of technique to link the pull and...

Double U Helen

The CrossFit workout affectionately named Helen, 3 rounds of run 400 meters, 21 kettlebell swings, and 12 pull-ups, is pretty awful. For me, I try to relax and “catch” my breath at least a little on the run portion because there isn’t much thinking involved...