The muscle-up was ugly...not Joe. We'll celebrate Joes Next Great Adventure (aka the NAVY) today at Pt. Defiance park. 3pm, bring a chair and something edible to share. Not sure where we'll be so take the gym # 253 six eight six, 999four and call us to find us.
(beats the horsing around in Enumclaw) Adam writes that his year in Afghanistan is almost over and while he'll be one of the last of his unit to make it home, it really should be soon. He doesn't get to come back to WA but we'll be happy to hear when he arrives home safely.
SATURDAY - Say farewell to Joe as he leaves for the Navy, 3pm Pt Defiance
SUNDAY - CF Championships at Carkeek Park (hosted by CF Seattle - www.crossfitseattle.com - 10am
Go ahead and blame the knees to elbows. While it targets our abs, they are primarily stabilizers and they do some movement action here. However, it is the quads/ hip flexors, mainly rectus femoris, that bring the knees to the elbows. How to fix it? hmm, STRETCH!!!
sounds simple and innocent. 5 K to E, 11 DL, 8 rounds for time.
Congratulations to Joe who passes his final PST test and will ship out to the Navy next week! We're going to celebrate him, his service, and his upcoming adventure Saturday at Point Defiance, 3pm. Potluck - bring something to share and join us as we say "see ya later" to "Hoe" Details at the gym or email me for them!
Also, Sunday is the CF Championships in Seattle - we'll carpool from the gym - even if you don't want to compete, they need timers so come help out and cheer us on! If you haven't registered, it's OK, you can do it there.
This is for your QL (google "quadratus lumborum") Its a little muscle that goes from the top of your pelvis to your bottom rib and lumbar spine. It helps to bend you sideways and extend your trunk. Tightness here is also a really prevalent cause of muscular low back pain.
So to stretch your QL, sit with your feet together (ideally like Sandy, above) or with your ankles crossed if you're not so flexible. Place one hand on one knee and press it toward the floor. Lean away from that side. Try to keep that butt cheek on the floor as you stretch your ribcage up and away from your pelvis. Your off hand is usually in front of you but Sandy shows us a variation where she leans on her hand. She is rotated a little to the left which will stretch a little further outside her spine than if she had her arm in front of her. Both positions are fine, one or the other may work better for you, and its great to play with them both to see what stretches where you need to stretch.
If you have questions about the QL stretch, ask me to show you. Its my favorite stretch and I'll gladly sit on the floor with you.
Especially delicious? Yep, lawnmowers. The perfect blend of balance, rotation, core to extremity movement, and novelty.
Sam wants every Mom to know how special you are and hopes you celebrate you today!
(and he has clearly figured out the best use for an old tire...)
A little humor:
The Mom Test...
I was out walking with my 4 year old daughter. She picked up
something off the ground and started to put it in her mouth. I took the item
away from her and I asked her not to do that.
'Why?' my daughter asked.
'Because it's been on the ground, you don't know where it's been,
it's dirty, and probably has germs' I replied.
At this point, my daughter looked at me with total admiration and asked, 'Momma, how do you know all this stuff, you are so smart.' I was thinking quickly. 'All moms know this stuff. It's on the Mom Test. You have to know it, or they don't let you be a Mom.'
We walked along in silence for 2 or 3 minutes, but she was evidently pondering this new information.
'OH...I get it!' she beamed, 'So if you don't pass the test you have to be the dad.
''Exactly' I replied back with a big smile on my face.
When you're finished laughing, send this to a Mom.
(we love dads too, we just pick on them more)
The boys all play with muscle-ups.
reasons Dan loves the foam roller and his bff Brian.
Post your list to comments (extra credit for haikus)
red foam roller
not really needed for pushups
whatcha doing Dan
The picture is a little grainy and I'm certainly a dead woman for posting it, but its worth it...aye-ye-ye!!
