Thanks to all of you who came out to the Grand Opening! It sure was a great time watching ALL those people in the gym. Everyone put in a great work out!
Here are the winners of the raffle items:
Swim Lesson: Tess Linder and Andrea Lim
Triathlon entry: Lori Watts
Massage with Tassin: Adria Vondra and Ron Sable
Yoga with Kelley: Stacy Alik and Poppy
Plants donated by Storm Lake Growers- Carla Smith, Stacy Alik and Teresa Olson
Thanks for all the support. We will be working on a food drive next for Hopelink. Also be thinking about some Olympic Weightlifting seminars this winter!
Will be posting pictures soon!
Saturday, October 31, 2009
Friday, October 30, 2009
I cant squat......
Here is a post I found on CrossFit509 from Spokane
Yesterday I made reference to the squat and speed, now I am going to reference form. I have coached everyone on proper squat form, and I preach it again and again in our workouts; “butt back and down, weight on the heels, knees out, chest up, lower lower lower!”. I’m sure I sound like a broken record, but it is for your own good. Every once in a while someone new will come in and be hesitant about the squat. Saying crazy things like “I heard you are not supposed to squat below parallel” and “isn’t squatting bad for your knees? Well here is some information on form and injury. Enjoy.
“I can’t squat – I have bad knees…”
Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention. The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.
On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward. As the tibia is pulled forward, the hamstrings fail to reach full stretch. This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.
The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur. Because of this, some ACL injuries can be attributed to underdeveloped hamstrings. By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL. Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones. The key is to squat correctly with proper depth.
-Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore
Yesterday I made reference to the squat and speed, now I am going to reference form. I have coached everyone on proper squat form, and I preach it again and again in our workouts; “butt back and down, weight on the heels, knees out, chest up, lower lower lower!”. I’m sure I sound like a broken record, but it is for your own good. Every once in a while someone new will come in and be hesitant about the squat. Saying crazy things like “I heard you are not supposed to squat below parallel” and “isn’t squatting bad for your knees? Well here is some information on form and injury. Enjoy.
“I can’t squat – I have bad knees…”
Needless to say, we’ve heard this one a few times before. We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them. The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention. The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.
On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward. As the tibia is pulled forward, the hamstrings fail to reach full stretch. This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.
The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur. Because of this, some ACL injuries can be attributed to underdeveloped hamstrings. By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL. Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones. The key is to squat correctly with proper depth.
-Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore
Sunday, October 25, 2009
Schedule for November
Hey all:
Here is the schedule for the first part of November... I will be starting light duty on November 2nd.
November 1 - 15
Monday, Wednesday, Friday 5:30 AM
Tuesday and Thursday 7:30 PM
Saturday 830 AM and 1030AM
As soon as Terry Foster gets done with her Certification Class, (November 14 and 15) we will be posting more times.
Thanks for your patience and support!
Jenny
Here is the schedule for the first part of November... I will be starting light duty on November 2nd.
November 1 - 15
Monday, Wednesday, Friday 5:30 AM
Tuesday and Thursday 7:30 PM
Saturday 830 AM and 1030AM
As soon as Terry Foster gets done with her Certification Class, (November 14 and 15) we will be posting more times.
Thanks for your patience and support!
Jenny
Thursday, October 15, 2009
Sunday, October 11, 2009
Crossfit hard? No.....this is hard.....
Read this on MotorCity CrossFit.....
Then I got to thinkin’…Is CrossFit really that hard?? No…it is not.
CrossFit isn’t hard…here’s what’s hard.
Hard is getting winded going up a flight of stairs, or hurting your ankle walking to your car, or going to the hospital with ulcerative colitis, or having 3 pre-cancerous polyps removed before age 30.
Hard is finding a place to rest your hands when you’re at the ballgame – because your armrests are reserved for your abdomen.
Hard is having your 44” pants extended to 48”.
Hard is looking at pictures of yourself when you are 85 pounds overweight.
Hard is waking up in the middle of the night with stomach pain.
Hard is wondering if you have time to finish a cigarette on the way into the [fast food] restaurant.
Hard is dealing with all of the anxiety associated with the obvious need to lose so much weight.
Hard is wondering what people think of you.
Hard is wondering how you let yourself go for so long.
Hard is being the fat friend.
Hard is hearing you doctor call you ‘pre-diabetic’.
Hard is getting up every morning with back pain,
Hard is having to take Prilosec every day.
Hard is wondering if you are the reason you haven’t been able to have kids.
Hard is trying not to look fat.
Hard is wondering how young you’re going to be when you die.
Hard is dealing with smokers cough every morning.
Hard is wondering how long it’s going to take and being worried that you won’t stick with it.
Hard is dealing with embarrassment.
Hard is realizing you drink too much.
Hard is going swimming and leaving your t-shirt on.
Hard is poking an extra hole in your leather belt with a screwdriver.
Hard is bending over to tie your shoes when you’re obese.
Hard is realizing you have only yourself to blame.
CrossFit, in its most simple form, is eating mostly meat and vegetables and working out at a high intensity for 5 or 6 hours per week.
CrossFit is easy folks. All that other stuff is hard.
For me anyway…
Then I got to thinkin’…Is CrossFit really that hard?? No…it is not.
CrossFit isn’t hard…here’s what’s hard.
Hard is getting winded going up a flight of stairs, or hurting your ankle walking to your car, or going to the hospital with ulcerative colitis, or having 3 pre-cancerous polyps removed before age 30.
Hard is finding a place to rest your hands when you’re at the ballgame – because your armrests are reserved for your abdomen.
Hard is having your 44” pants extended to 48”.
Hard is looking at pictures of yourself when you are 85 pounds overweight.
Hard is waking up in the middle of the night with stomach pain.
Hard is wondering if you have time to finish a cigarette on the way into the [fast food] restaurant.
Hard is dealing with all of the anxiety associated with the obvious need to lose so much weight.
Hard is wondering what people think of you.
Hard is wondering how you let yourself go for so long.
Hard is being the fat friend.
Hard is hearing you doctor call you ‘pre-diabetic’.
Hard is getting up every morning with back pain,
Hard is having to take Prilosec every day.
Hard is wondering if you are the reason you haven’t been able to have kids.
Hard is trying not to look fat.
Hard is wondering how young you’re going to be when you die.
Hard is dealing with smokers cough every morning.
Hard is wondering how long it’s going to take and being worried that you won’t stick with it.
Hard is dealing with embarrassment.
Hard is realizing you drink too much.
Hard is going swimming and leaving your t-shirt on.
Hard is poking an extra hole in your leather belt with a screwdriver.
Hard is bending over to tie your shoes when you’re obese.
Hard is realizing you have only yourself to blame.
CrossFit, in its most simple form, is eating mostly meat and vegetables and working out at a high intensity for 5 or 6 hours per week.
CrossFit is easy folks. All that other stuff is hard.
For me anyway…
Friday, October 9, 2009
No 930 AM Class Monday October 12
Hey Everyone, There will be no 930 AM Class on Monday October 12th.
Sorry for any inconvenience. Take a rest day or go out and do something different like go for a bike ride, run, or just enjoy a nice walk on the trail.
Jenny
Sorry for any inconvenience. Take a rest day or go out and do something different like go for a bike ride, run, or just enjoy a nice walk on the trail.
Jenny
Sunday, October 4, 2009
An inspirational CrossFitter
I had a brief opportunity to meet this young man at the 2009 CrossFit Games. One of the most inspirational men I have met. Here is his story in a nutshell.
Keith Zeier fought for a year to learn how to walk. Learning the push jerk at a Level 1 Cert is going to be easy.
Zeier discovered CrossFit in 2006, when he was a recon Marine stationed in Iraq. Only months later, an improvised explosive device (IED) left him unable to walk, let alone do Fran. During a year of surgeries and rehab, Zeier got back into CrossFit and used it to prove the doctors wrong.
Once he was back on his feet, he was determined to run 100 miles from Key Largo to Key West to raise money for the Special Operations Warrior Foundation, a group dedicated to providing scholarship grants to the children of deceased special-ops personnel and financial aid to severely wounded servicepeople and their families.
Unable to put in a lot of miles in training, Zeier used CrossFit to help him complete the run and raise over $78,000. Keith was featured on The Today Show on MSNBC.com, and he shared his inspirational story with the CrossFit Journal at a Level 1 Cert held Aug. 8-9, 2009, at CrossFit South Brooklyn.
Video by Again Faster.
5min 33sec
Additional reading: CrossFit, Stoicism and an American Prisoner of War by Andrew Thompson with Tony Budding, published Dec. 1, 2004.
This article was written by Keith himself - I found it through Againfaster.com and on the Crossfit journal.
Keith Zeier fought for a year to learn how to walk. Learning the push jerk at a Level 1 Cert is going to be easy.
Zeier discovered CrossFit in 2006, when he was a recon Marine stationed in Iraq. Only months later, an improvised explosive device (IED) left him unable to walk, let alone do Fran. During a year of surgeries and rehab, Zeier got back into CrossFit and used it to prove the doctors wrong.
Once he was back on his feet, he was determined to run 100 miles from Key Largo to Key West to raise money for the Special Operations Warrior Foundation, a group dedicated to providing scholarship grants to the children of deceased special-ops personnel and financial aid to severely wounded servicepeople and their families.
Unable to put in a lot of miles in training, Zeier used CrossFit to help him complete the run and raise over $78,000. Keith was featured on The Today Show on MSNBC.com, and he shared his inspirational story with the CrossFit Journal at a Level 1 Cert held Aug. 8-9, 2009, at CrossFit South Brooklyn.
Video by Again Faster.
5min 33sec
Additional reading: CrossFit, Stoicism and an American Prisoner of War by Andrew Thompson with Tony Budding, published Dec. 1, 2004.
This article was written by Keith himself - I found it through Againfaster.com and on the Crossfit journal.
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