Good Stuff!

Going overhead with weights can be difficult. I usually have to get super warmed up before attempting to OH Squat with any kind of weight. Having tight shoulders, tight hips, tight hamstrings there can be a number of issues deflecting you from acheiving a superior overhead position. In the post below, Kelly Starrett of Crossfit San Fransico addressess shoulder mobility by stretching the triceps.

Ummm, Your Overhead Break is On?

Quest for 30

Janese has a new eye for kipping pull ups, and her sights set for 30 in a row. Here is Janese after today's WOD gunning for 30. Her previous max effort kipping pull up try was 13 until two days ago. I guess it just clicks after a while.

A Pleasant Reminder

Want to have no regrets when your finished?

.....don't make any excuses.

A Few to Review

Kettle "Bella"

The Institute of Human Performance in Texas

Locked and Loaded

What a Catch

Never say Never

Morning time Blues

All at Once, Row

It ain’t what you don’t know that gets you into trouble. It’s what you know for sure that just ain’t so.

-Mark Twain

Sketchy..But Fun!

I'm no gymnast, but I had a fun time trying this one out. The transition into the handstand is all kinds of sketchy, I know. None of the press into the handstand looks good, and it definetly isn't the safest way to experiment. But, thats just me. I like to try stuff, and have fun. Know your limits.

Fun with Pairs Training

Janese (left) has been training One on One with me since last year. Monica (right) recently moved in with Janese. Intrigued by a description of our training, Monica decided to give it a try one day. Embracing the effort of the workout, she realized the potential of the program and made a commitment to stick with it.

Monica has just completed her 2nd week of pairs training and plans on adding a 4th day one on one to work other skills.


They are now able to hold each other accountable! Eating the right foods and getting up to workout become easier to do when your in it with someone else. Janese has helped Monica with the Paleo Diet and measuring Zone quantities. From the looks of her food journal she is right on track!

Pairs training can be a cost effective solution for those who desire personal training. Whether you are a seasoned fitness vet such as Janese, or just getting started like Monica, accommodations can be made for all levels of experience.

Crossfit Kid: Ivan

Ivan, a 13 year old who enjoys music and likes hanging out with his friends, recently joined the Crossfit Kids indoor program.

Picture on the left is Ivan practicing his lateral shuffles on the run ladder.

A few pics from an indoor session wih Ivan last week.

Through the practice of certain movements and skills we are tightning his coordination, allowing him to move his limbs with greater awareness. A growing boy, Ivan's recent growth spurt has him pushing close to 6 feet tall.

With rapid growth comes a greater need to gain awareness of your expanding frame. Doing this at an early age can give you more of an advantage in the future of moving with gross coordination, accuracy, agility and balance. Every time we do the our agailities Ivan gets faster, quicker, and still moves with precision!

Our goal is to make sure everyone has fun through games and challenegs while teaching proper bio-mechanics, and retaining proper motor recruitment patterns.