Morning vs. Night

The competition continues....

The night crew has it out to bet the times of the morning. Having the advantage of knowing what to shot  for I'm sure has some play in the scores that the morning crew doesn't have.  I have to admit it is fun and I love my morning class, the night class is jealous I bring morning treats to them and not night treats for them...   :)
Treats will come night crew I PROMISE.

AND although I love the morning crew...I have to admit when I participate in one of the WODs like tonight I usually get that same feeling of what did "they" get and "I want to bet that"

AND that's what happened today....sorry morning crew we had the advantage of looking at your times and pushing to not just bet that but bet the two other teams around us.

Teams were paired up very very close in ability levels as the morning was within seconds and so was the evening.
Great Partner Workout!

Enjoy the weekend those taking two days off.... see ya Monday for Strength.

WEEKEND REMINDERS:  Irene will be back for 1 more night of Yoga Wednesday, Nov. 2 @ 6pm instead of the regular class.
Next Saturday, Nov. 5 we have Richard Condon introducing Handstands and Handstand pushups 1-4pm. I am very very excited about that. He will be teaching the progression and the scaling to both movements. This is a treat as well as a gift from CrossFit Beyond to offer this to their athletes. Take advantage of it as these movements will be incorporated in the WODs the following week. The seminar is closed to 12. (which we have already) I will step out of the hands on part if someone else wanted to get in though... so please let me know asap if you are interested.


I was so happy to see people actually "listened" today and took a rest day!
We've had some tough WOD's, some tough weeks...and one tough day yesterday.
Anyone who has ever done "Linda" knows that when they say Linda is the Three Bars of Death they are not kidding.

But of course CrossFit brings out the crazy ones and yesterday proved it.
Some of the night gang actually got up and drove themselves to the gym at 5:45 in the morning just to do "Linda"
Shane, Heather, (morning and night grew)John and Jessica got up early knowing the night class was being replaced by a guest yoga instructor so if they wanted to participate they needed to get up early and they did.

We're still not sure if they're intention was the WOD, to spy or to make sure there was really a guy named "Tim".
Congratulations to these guys for making it in for the morning class AND coming back for the Yoga instructions. That's dedication.

So when I say I was pleased to see almost everyone take a day off.... I was thrilled.
We're learning. We're learning that REST is all apart of the plan, its all about the healing and the growing and the strength building. We are becoming stronger and healthier.

14 People in all were at the Yoga Class and it was great. I did realize though that God did not create me to be quiet. I had to refrain from talking, laughing, commenting and farting. I like the stretching...... but I love my CrossFit.... yelling, screaming, laughing, commenting, running, jumping..... flying.

We will be having one more night of Yoga. Next Wednesday night Irene will be back.... please join us, take advantage of this service, it is all for your benefit.

NOW, today was short and sweet with ALOT more stretching. Glad to see Peter back after a couple days off and special Kudos to Dana for working so hard, being so consistant and really giving it her all. Keep up the good work Dana you're hard work is paying off.

Win a new CrossFit Beyond Water Bottle.

Guess who this is dead lifting
OR who drew this picture wins a new CrossFit Water Bottle we just got in.
(of course, anyone but the owner of such an exceptional drawing)

5 Reasons Why Deadlifts Are Killing Your Lower Back

The Deadlift is with the Squat the most important exercise you could ever do because it works all your muscles with heavy weights. Unfortunately, Deadlifts have a reputation of being a lower back killer: many guys experience pain when Deadlifting, can't add weight, and never reap all the benefits as a result. But like with all exercises, if you get pain on Deadlifts it almost always means you're doing something wrong. Here are the 5 most common reasons why the Deadlift could be killing your lower back right now, and what to do about it.
1. You're Pulling Instead of Pushing. Deadlifts are technically a pull exercise, but you should think of it as a push. Here's why: Deadlifting by pulling back - without engaging your posterior chain (hips/glutes) - stresses your lower back more. It's also inefficient because you're using less muscles to lift the weight. So instead of Deadlifting by extending your legs first and then trying to lockout the weight by pulling it back, focus on extending your hips on the way up.
1. Start the Deadlift by pushing through your heels
2. Push your hips forward once the bar reaches knee level
3. Finish the lift by squeezing your glutes as hard as you can
2. Your Hips Are Too High. You can't use your legs if you start the Deadlift with your hips high (like on Stiff-Leg Deadlifts). One, this is less effective for maximum strength. Two, you'll stress your lower back more because it will have to do all the work. Your hips must be lower in order to Deadlift using your legs muscles. For a guy with long thighs/short torso like me, the hips will be higher than for someone with short thighs/long torso. So it doesn't make sense to try to copy the form of someone with a different bodytype. Better is to focus on the starting position which will always be the same regardless of the length of your limbs. * Bar above the center of your feet * Shoulder-blades directly over the bar * Bar against your shins (wear long pants)
3. You're Rounding Your Lower Back. Everybody knows that lifting a barbell (or any other object) with your lower back rounded stresses your spine. Unless you want to suffer a hernia, you really need to Deadlift with your back straight. Note that Deadlifting with a round UPPER-back is safe, and that many advanced lifters do this in order to Deadlift heavier weights. But since most guys won't be able to keep their lower back straight when pulling this way, I recommend you to keep your whole upper-back neutral when Deadlifting. Here's how: * Lift Your Chest - your upper-back can't round if you keep your chest up. Nor can your lower back round if your upper-back stays neutral. So make a big chest at the start of each pull, and keep it so during the lift. * Keep Your Shoulders Back - do NOT squeeze your shoulder-blades together like on the Squat as this would raise the bar and make the lift harder. Just keep your shoulders back & down and your chest up. * Improve Hip Mobility - short hamstrings from excess sitting can pull on your pelvis, and make your lower back round. Start by doing 2x8 of Squat-2-stands as part of your Deadlift and Squat warm-ups.
4. You're Hyperextending Your Lower Back. Exaggerating the lockout by leaning back is as bad for your spine as Deadlifting with a round lower back. Your lower spine doesn't like extreme arching nor rounding, especially not when loaded. Repeatedly hyperextending your back at the top can cause hernias. Keep in mind that powerlifters will sometimes do this to show the judges that they've locked the weight. But this isn't something recreational lifters should do when training. Just lockout the weight by extending your knees, pushing your hips forward and squeezing your glutes - done. No need to lean back on top.
5. The Bar Is Away From Your Body. What's the easiest way to shovel snow? With the blade close to your body? Or with the blade away from you? Obviously keeping the blade close to you is way easier because it gives you much better leverages. Well this same principle applies to Deadlifts: the closer the bar to you, the better the leverage, and thus the lesser the strain on your lower back. That's why the bar should remain in contact with your legs from start to finish on the way up of Deadlifts. Start with the bar against your shins, roll it upwards, over your knees and thighs, until you've reached the lockout.

Just a reminder that
tomorrow night
Wednesday, October 26 @ 6pm will be
Yoga with Irene Cronin
This is a great opportunity to learn some
breathing techniques and stretch those muscles!
Take advantage of this...stretching makes better athletes!