Monday March 15th 2010

THERE WERE A FEW OF YOU THAT SAID THAT YOU WANTED A ROWING/RUNNING CLINIC WEDNESDAY NIGHT AT 7:30. WE WOULD LIKE TO HAVE ATLEAST 8-10 PEOPLE THERE SO IF YOU ARE INTERESTED IN BECOMING A MORE EFFICIENT RUNNER/ROWER POST TO COMMENTS IF YOU WOULD LIKE TO COME AND TALK TO YOUR FELLOW CROSSFITTERS TO RECRUIT THEM.

WE WANT TO HAVE A CROSSFIT DRAPER AFFILIATE TEAM TO GO COMPETE IN WASHINGTON STATE THE END OF MAY IF YOU ARE INTERESTED WE ARE PLANNING ON MEETING AS A TEAM ONCE OR TWICE A WEEK TO TRAIN TOGETHER; THEN WHEN THE TIME DRAWS NEAR PICK THE THREE MEN AND THREE WOMEN TO GO TO COMPETE. WHOS IN? We are looking for a teams that will have 4-7 members, with a minimum of two men and two women, a maximum of six athletes, and one optional non-competing coach. The cost: $300/team. Each team member will be able to assign a guest spectator at sign-in. Let me know soon so that we know if we even have interest so that we can register our team before all the slots fill up.

Not only does Melanie have great dead lift form she also loves to run. Come teach us your secret as to why you love to run.

WOD

Three sets of:
Skills: Power Cleans 3 reps
Rest 90 seconds attempt to go up in weight each set.
Ring Push-Ups x 12-15 reps
Rest 2 minutes

Then:
Three rounds for time of:
Deadlift x 12 reps (with weight used for power cleans)
Run 400 Meters

scale as needed.

Proprioceptive Neuromuscular Facilitation Stretching – Hold and Relax
Written by George Economou

This post has been a long time coming. Too often an athlete has asked how PNF stretching works after they’ve seen seemingly miraculous gains in mere minutes. A common response: “We’re tricking your muscles.” While that’s true, the intent of this post is to get you to understand how that trickery is occurring.

Flexibility, much like strength, isn’t solely based on the physical mechanics of a muscle – how the tissues and fibers are connected. For example, if you were to do a dissection of my “tight” hamstrings, you may find that the muscle tissue is plenty long enough to accommodate a straight-leg-raise to 90 degrees while lying on my back…but that’s simply not the case. So if the muscle is long enough, why can’t I do it? As it so happens, my brain isn’t functioning at optimal levels; or rather, there’s a miscommunication between my muscles, my brain, and everything in between – the neurological mechanics. To read more click here.