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Friday, January 22, 2010

Nate really going after that PR on the snatch, but falling seriously short in the moon bounce. Those 5 year olds can be some tough competition. 6 a.m. class from the 100 Burpee Pullups WOD. These guys and gals are consistent, intense and fun. (L to R) Georgia, Jarrett, Curtis, David, Chris (?)
Amber notched a 3:00 pr on her re-Cherry last night! 11:28 to 8:28.

Three rounds for time of:
50 Double Unders
50 Back Extension

Many of you have expressed how much you love the foam roller, I too am enamoured with this simple yet very effective tool. For some time, and a good bit of pain, you can increase range of motion, decrease soreness, improve muscle efficiency and general increase overall well being. What the foam roller does, the lacrosse ball simply amplifies and adds too. Add in a healthy dose of stretching and movement dysfunction should be very limited.

And here's the tough love: you have to put in your time. And I can't tell you how long to spend. But a 10 second pass is not sufficient. You need to stay on the roller, in the stretch, or with the ball for as long as it takes to feel change. Has the pain, range of motion or whatever stopped, gotten better or gotten worse? Can't tell? Get back on there and hang out till something gets better or you can't stand the pain.

Much of what we do as coaches is diagnosing limits and accommodating these faults. These range from simple inexperience to more complicated physical faults often involving past injuries. However if simple inflexibility is your limiting factor than you should be actively and aggressively fixing this. It will hurt, but it will also be better for you.

-Paul Siegel


  1. Paul,

    thank you so very much once again for the great postings. The one on CrossFit Women was especially touching. Keep up with the great work, knowing it is very appreciated by all of us.Also, it is wonderful to have you in class; love your coaching!

    Bear hug,

  2. furgot to post yesterday...ofcourse a few days behind - Deadlift (5x3) = 335lbs.

    Hitting the 100 burpee-pullups this am...watching yall on this one makes me a little a p p r e h e n s i v e.

  3. Yes - that's me on the end-right. I finally got a shot of my ass on the blog. Nice.

  4. LOL...not bad, Chris. LOL!