Congratulations to Carolyn, Brianna, and Majid for having the courage to step forward and compete in weightlifting for the first time last weekend. And Emily, Brianna, and Majid each bested their former PRs in the Clean and Jerk. Thank you to all four of you for breaking ground for the CFSR team. And a big…
This weekend four of our members will be competing in the Friendly City Open Olympic-style weightlifting competition right here in our own backyard. Rohnert Park is apparently a friendly city, and our friendly friends down there at Myles Ahead Fitness are hosting the meet. This event marks the debut of CFSR as a USA Weightlifting…
Click on image to enlarge: You can register for this event by clicking on the Whole9 logo in “Upcoming Events” to your right—>
Hey y’all, this week we’re working on stuff below the knee. Two different elements, using a lacrosse ball and a foam roller (or paralette bar). Take a look at what we’re dealing with: 1. Get on the floor with foam roller (or paralette bar), rest your leg up on the roller. Rock your calf side…
Following my last MWod post, Tom D. asked a good question in the comments section, which I’d like to address here. Tom asked if too much shoulder flexibility might be a bad thing while lifting heavy weights. Yes, you need appropriate ROM (range of motion) to lift heavy weights. Yes, you can overstretch without firing the…
The shower is in. Feel free to use it! (Both bathrooms are now unisex.)
Alrighty, grab ‘yer giant rubber bands and let’s get some flexibility in three different shoulder positions. Here’s the video, just watch the whole darn thing, try the first partner stretch on your own time, and lets do the three with the band. Remember, you can do this stuff even when it’s not the week’s MWod…….
Ever heard of “S.M.A.R.T.” goals? It’s an acronym with several variations, but here’s one version: Specific Strategies What smaller steps do you need to take to achieve this goal? Measureable How will you know you’ve met the goal? Agreed Upon Who’s involved and has everyone agreed to their role in this? Realistic Do you have…
***REMINDER: New evening class schedule starts Monday, this week! There are now two evening classes – 5:30 AND 6:30 pm.*** This week is about thoracic mobility. What do I mean by “thoracic”? Your spine is divided into four functional sections: Cervical (the top 7 vertebrae in the neck, C1-C7), Thoracic (the 12 vertebrae that your…
