Category — Exercises and Movements

Over the last two weekends during the Running Skills workshop, Suzy had us do this exercise where we pushed down on each other’s shoulders to gauge whether we were holding ourselves in proper alignment while standing. Suzy talked about a straight line from the shoulders to the hips to the knees to the ankles. If a person wasn’t in proper alignment when pushed down, s/he crumpled under the pressure. If properly aligned, there was no give.

Carl Paoli calls it “The Position”. Kelly Starrett refers to it as being “organized”. And in the video below, Lauri Galassi talks about being “stacked”. Different coaches use different language for it, but they’re all referring to the same thing: the proper body position you need to focus on if you want better athletic performance and/or a healthier body in your everyday life and into your future. We all want those things, right?

We’ve been practicing this position regularly in the box with various exercises: our virtuous push ups, strict pull ups, and dumbbell overhead holds, to name a few. Practice, practice, practice this position. Standing in line at the store? Get yourself stacked and organized into the position. Warming up with some burpees? Get yourself stacked and organized into the position.

Linked below are two CrossFit Journal “Previews”. To see the videos in their entirety, subscribe to the CrossFit Journal. $25 for a whole year of daily videos and articles that are guaranteed be very helpful to your training and meeting your performance goals.

First, from Lauri Galassi. This is a preview of Part I of a series of videos from a workshop she taught on handstands. In the last minute she uses a wood doll to demonstrate exactly what Suzy did with us in the running workshop where we pushed down on each other. Check it out:

Next is a preview of one piece in a series with both Kelly Starrett and Carl Paoli, Superstars. For real. The series is about “The Position,” aka Midline Stability, and its transfer to everything from the push up to double unders to…well, every human movement.

On the next two Saturdays, October 1st and 8th, during the regular 10 am-11:30 am classes, our friend Suzy Babcock will be teaching us techniques for improving running form and efficiency. Learning proper running form helps prevent injuries, makes running more enjoyable, and over time, will significantly increase your speed. Wow! Who doesn’t want that?

Carolyn on the trail run at Femme Fit Summer 2011.

As usual, class will start with a warm up, after which Suzy will lead us in some exercises and practice. We won’t be doing a whole lot of running, but you will be able to apply the principles right away in the workout of the day, which will follow her mini-workshop.

So: warm up, running skills lessons, WOD, stretch/cool down. Got it? See you Saturday.

In her first month out of the On Ramp and in regular classes, Cori got her first kipping pull ups!

In his first month out of the On Ramp and in regular classes, Eddie showed up for Olympic Lifting class because he knew he wanted to work on the movements that he found most difficult. You make this coach proud, Eddie! Blurry picture, but here he just Snatched 125 lbs.

muscle-up for Stock,

and pull up for Lauren.

Congratulations!

Carolyn snatching at the Friendly City Open in February.

Please note that our regular Saturday CrossFit class will be canceled for this event:

Intimidated by the Snatch? Haven’t been able to increase your 1RM? Like doing this movement and want to get better? Love it or hate it, every single member of CFSR will benefit from this class. Yes, that includes you.

Saturday’s 2 hour clinic focuses on the Snatch, including warm ups, drills, and technique work and is taught by Coach Jasha Faye. Jasha is a USA Weightlifting Senior Level Coach and has been involved in Olympic-style Weightlifting since his early teens. He was Junior National Champion 1992-3, American Champion 1992-3, is a Collegiate Record Holder with a 160k Snatch and 190k C&J, holds Junior National Records as well, and was a Resident Athlete at the US Olympic Training Center in Colorado Springs, CO from 1991-1995.

Register here or just show up. Cost is $50.

CFSR will be at the NorCal Regionals this weekend! Check the CF Games page and our facebook page for updates. We are open for regular classes Friday and Saturday.

Here’s the May Records (click to enlarge) plus some other pictures from the past couple weeks. Cheers!

From the 9:30 and noon classes Friday 5/19:

to the Muscle Up Club! I believe this was Brandon’s first attempt ever, too: