September 2007 Archives

CrossFit CLE now has a facebook group. FaceBook can be a good way for us to connect with one another and a powerful way to help our CrossFit group continue to grow.

We are narrowing down our options for space. Our choices range in price - from sharing a space with a yoga studio in University Heights to getting our own 2000 sq ft studio with showers near downtown. Trend is that the square footage is less per dollar the closer we get to downtown Cleveland.

Today we run 5k. This is approx 6 laps around the outer edge of the park, or choose your own route elsewhere. Sub a 5k row if you have knee or back problems.

Vik volunteered his video camera for Saturday's snatch workout. Good work on the video Vik!

Both Mary and Vik can improve their form by keeping the bar closer to their chest. Notice the backwards momentum on Mary's snatch from the horizontal momentum.

“The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound. The faulty mechanics arise from inadequate training and insufficient practice of critical hip movements. We’ve named this widespread fault “muted hip function” or “MHF.”

-CrossFit Journal, January 2003

This image from CrossFit NYC reminds me of Brady's form. Do you see it? Notice the hips and knees way forward. We need to help him with this.

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Elements of Muted Hip Function (MHF)
The elements of MHF include but are not limited to structurally disadvantaged spinal posture, low/no glute recruitment, low/no hamstring recruitment, pelvis abandons the spine and chases the legs, center of gravity shifts dramatically backward, center of balance shifts toward toes, knee experiences unsound sheer force, leg extension only productive effort, hip extension not possible with low hip angle, pelvis rotates wrong way, and most importantly stability, balance, and power diminish with lowered center of mass.

The Damage
The degree of MHP varies from mild to severe. In severe cases everything the athlete attempts is rocked by instability and low power. In mild cases power loss and instability occur only while under great physical stress. In combat and elite performance even mild MHF can lose the day.

The Solution
Deliberate and focused training and practice of demanding hip extension movements is the only way to eliminate the effects of MHF. Again, it will typically take three years or more to eliminate all tendencies toward MHF. No exercise offers as much opportunity to correct MHF tendencies than perfect form, high rep push-press. MHF is evident within the first .01 of a second of a bad push press."
- Coach Greg Glassman

By the end of our workout the sun is rising. We need to move inside soon. Help us find space!

Run 800m, do 50 situps, then 50 supermans (three times) and you end up leaving your mark.

Well worth the 3 minutes it will take to watch this clip:

Above: Brady balancing on his Bosu Trainer

Brady was in a cycling injury that left him in a coma for 5 days. When he awoke he couldn't walk and had to redevelop his sense of balance. Previously a professional wrestler and an active firefighter, one can only imagine the challenge he was now facing. The Bosu trainer has helped him with balance alongside CrossFit. He is training so that he can go back to work as a firefighter!

To quote Brady "I love what CrossFit has meant to me, it has me doing things I would never had the confidence to do before. I have embraced squats and I love them. I recently set a personal best in the deadlift. The atmosphere is very positive. Everyone is encouraging everyone else. I love it!"

Thank you for the motivation you bring to CrossFit CLE Brady, and keep up the great work!

We're looking for space. We don't need much: a roof, heat, & water.

Some of you have asked if you can help - yes you can! Call when you see space for lease. Tell them you're with CrossFit CLE. Ask for the square footage and the price on a 12 month lease, then email me:
1) the address
2) the phone number
3) the sq ft
4) the price on a 12 mo lease

Six people looking for space is better than one!

The St Louis Dispatch had a nice article about Crossfit yesterday.

Everyone set a new personal record today in the squat. Notice the rain in the background? These people are committed!

Above: The calm before the storm

Today Vik & Jim completed the Filthy Fifty, a very challenging workout for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Joe puts a 55lb kettlebell overhead while Brady finishes pull-ups and Vik starts his 400m run. Good work today everyone!

The superman is an effective substitute for back extensions. Lift both knees and chest off the ground.

We've got big rubber bands now so that anyone can do a pull-up. No more excuses!
You can buy your own here.