Monday Memorial Day we will only be holding a 10am class.  The workout will be a team Murph.

If you would like to donate please go to: http://mdmfundraiser.com/

Sometimes, other people say it best … a collection of three good reads on CrossFit Oly Lifting—that is, Olympic Lifting as it pertains to CrossFit:

1. Alongside CrossFit Media’s Carey Peterson, two-time Olympian Chad Vaughn dissects his 315-lb. clean and jerk via slow-motion footage.

2. 20 Tips That Will Make You Better at Olympic Weightlifting

“1. More Hips - This is pretty much the only cue I was given for my first eighteen months as a lifter, and for good reason. This is the fundamental premise of Olympic weightlifting. Hit full extension of the hips, and everything else will flow (literally). ”

3. Understanding Weightlifting Shoes

“The principle underlying Olympic weightlifting shoes is simple. A wedge heel and a supportive upper combine to give the athlete two distinct mechanical advantages: an upright torso and non-diminished force return.”

For last week’s collection of Good Reads, click here.

Cool image from LaBioguia

Sometimes, other people say it best … a collection of three good reads on a few different elements of CrossFit:

1. Click here to read “Yeah, but I scaled.”

“We are all in a constant state of scaling – even the elite of the elite, even the few who make it to the finals at The CrossFit Games

Double unders are scaled triple unders, MU are scaled weighted MU, 15′ rope climbs are scaled 20′ climbs.

Sure, they aren’t called for in the WODs today, but what about tomorrow?”

2. Wrist Mobility is Key to a Good Rack

“Wrists of a desk jockey … I have been on a computer tapping away at the keyboard for years, so the poor mobility in my wrists was just one of the consequences.” + 6 ways to mobilize the wrist

3. 7 Biggest CrossFit Mistakes and How to Fix Them (thx Bill Mall!)

“For every CrossFitter killing it workout after workout, posting legit numbers and seeing his strength, mobility and endurance flourish, there’s the guy cutting corners or going overboard with his training, risking injury (and perhaps his reputation) in the process.” Don’t be that guy.

A few of the crazy clients at CFNB (Todd, Garrett, Dave, Phil and Dan) meet every Wednesday with the Urt Urt guys to swim around the Newport Pier at 7:45am then off to the Beach Ball for a $4 breakfast beer.  Membership to the pier club has its privileges…but we have no clue what they are.  If your interested show up tomorrow at Tower 22 in Newps.  Only rule is no Wetsuits and hopefully you know how to swim!

What is CrossFit?

You know the quick-and-dirty official definition: constantly varied functional movements performed at relatively high intensity. But as avid CrossFitters you’ve no doubt faced the ire—and admiration—of a complete stranger. CrossFitters and non-CrossFitters alike have an opinion about this thing we do. It may come down to a difference in understanding about what, fundamentally, CrossFit is.

Short answer: it is what you make it, and the only constant is change.

The danger lies in not recognizing those two CrossFit principles. Even CrossFit.com’s definition wanders through various stages, iterations, or evolutions of CrossFit: Publications, Education, Training, Affiliates, Games, Theory. From the coach’s perspective, Aaron Davis tackles this issue in Separation of Sport and Fitness: ”CrossFit isn’t perfect. For most CrossFit affiliates they have to go through the growing pains of Sport vs. Fitness. Some ignore it, others adapt.”

I’d argue that there’s a similar approach from an athlete’s perspective: you grow in your CrossFit journey and have to adapt as you grow. You may decide to treat CrossFit as The Sport, at a competitive level like a job that requires you to train, compete, recover or at the recreational level as something you want to get better at—or you may decide to treat CrossFit as a means to grow your fitness—often to compete in other sports. Or you may be somewhere between, but knowing where you are is critical to functional, healthy training.

Which leads us to part of the growing pains of CrossFit: most sports adults play—triathlons, beach volleyball, pick-up soccer—have different levels, from kicking it with friends to organized leagues, from recreational to professional. CrossFit has started to recognize these levels, albeit it in laissez-faire fashion, aka the Open. If you don’t qualify, you’re not making the next level. But that doesn’t protect the Regionals-hopeful from his or her own ego—that voice that pushes an athlete to a level they aren’t quite ready for. That’s why it’s helpful to recognize where you’re at and what you want now—doesn’t mean it can’t change—and train accordingly.

Are you practicing Fitness or competing in The Sport (of Fitness)?

(by Lyssa)

http://www.crowdrise.com/TeamDukeOC2013/fundraiser/debrahayburn