Can you get your thumbs around the axel? Did you know we call the thumbs alongside the hands (like KC) the monkey grip? Ask Kurtis, I have no idea why it's called that.
We'll be working with axels, stones, tires, logs, etc tonight from 4-6. If you want to compete in RCF's Strongest Man and Woman 9 on September 13th, we'd love to have you stop in and get your hands on these toys!
Our 10 year party is SATURDAY! Invitations are on the whiteboard. Grab one for directions.
We have two scaled women's spots at the Oregon Games August 23-24 that are up for grabs. Talk to Heika or Sydney if you're interested in competing. There will be a big group of us there and this is a *super fun* competition.
Two things are happening Saturday August 30th. A bunch of us are doing the Labor or Love triathlon (sprint distance) in Bonney Lake and we'd love to have more RCFer's join us.
Kyle from CrossFit Decimus is launching an apparel line called Pillage Athletics. On August 30th, 2014 we will be hosting our first competition as part of Pillage Athletics Launch Party. The competition will be from 9am-5pm. Or there about. Then our After Party will start. We will have a keg of cider, food and other raffles to help raise money for Fragile X Foundation "Fraxa". We will also be selling our first run of shirts! Spectators are FREE! Email me for registration information!
I encourage everyone to get in on these events! Getting out of the gym is always a great time!
Lisa's third trip to the CrossFit Games sends her home with a fourth place finish in a tough group of ladies!
A hot and gritty pull-up bar caused a host of issues with many of the masters, Lisa included, but she fought her way through some tough workouts and the southern California climate to make us so proud once again.
Lisa's determination, discipline, huge smile and willingness to be uncomfortable consistently puts her at the top of our gym and the top of the world. CONGRATULATIONS to you, Lisa.
"Think of fitness as food. The globogym is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere.
CrossFit is like a locally owned Italian restaurant. While all Italian restaurants have the same general goal (“Eat this Italian food here.”), each one has a different menu and cooks things slightly differently."
The best visitors are the friends who move away who come back to visit us! Having Blaine and Alyssa surprise us with a visit on Thursday was the.best.surprise. in a lo-ong time!! SO GREAT to see you both!! (sorry for the crappy picture)
So those 10 general physical skills can be divided into 3 categories: training, practice, and both. Their order on the wall is not random.
CV and respiratory endurance, stamina, strength and flexibility are all actual changes to the body. They can be seen, measured, and quantified. They are the result of training.
Coordination, agility, balance and accuracy are all neurological changes that result from practice. The middle two, power and speed, are the result of both training and practice.
The first four (endurance, stamina, flexibility and strength) can be grouped together because you get better at them through training. Training refers to“activity that improves performance through a measurable organic change in the body.” For example, you get stronger by lifting weights, which can be measured by increases in muscle fiber diameter and size. Likewise, you become more flexible by mobilizing, which is measurable by increases in goniometric ranges of joint motion and the stretchiness of viscoelastic tissues, etc.
The last four (balance, accuracy, coordination and agility) can be grouped together because you get better at them by practicing. Practice refers to “activity that improves performance through changes in the nervous system.” Changes in the nervous system are a little more subtle, and include things like gross motor control, brain plasticity, and nerve conduction velocity. You can potentially affect your nervous system by consistent practice of technical and otherwise highly skilled movements such as: double unders, kipping pull ups, touch and go box jumps, PVC Olympic lifting drills, etc.
The remaining two skills—speed and power—are put together because they come as a result of training and practice.
Carrie told me about a story on King 5 about Fragile X. The kiddo in the story participated in the same minocycline trial at UCDavis as Casey did. Guess who funded the studies that found the minocycline/Fragile X relationship. Yup. FRAXA.
Guess where every RCF's Strongest Man and Woman dollar goes? yup. FRAXA.
I can't stress this enough. THIS IS YOUR DONATION AT WORK. You guys did this. Your dollars did this. It's an amazing display of what a community can do when we come together for a common cause. Your donation doesn't go to some vaccuum, never to be seen or heard from again. It's working- for Casey and lots of kids like him, including this little girl.
Holly is her mom's little princess. But her fairytale started with a scare. Her mother, Vicki Davis, learned while pregnant with Holly, that she was a carrier of Fragile X Syndrome.
"I had never heard of it. I had no clue what it was," said Vicki Davis.
It's a mutation of a gene on the x chromosome, that leads to a lack of protein production, critical for development. It's one of the most common causes of mental retardation and autism.
"Thirty percent of individuals with Fragile X Syndrome have full autism. Another thirty percent have autism spectrum disorder," explained Dr. Randi Hagerman. Dr. Hagerman is Medical Director of the MIND Institute and Professor of Pediatrics, at University of California Davis Medical Center.
Dr. Hagerman met holly when the girl was just months old. Her Fragile X Syndrome was subtle. Still there were issues.
"She was extremely delayed," said Dr. Hagerman
As part of a clinical trial, Holly started taking a serotonin medication. Then minocycline, a common antibiotic normally used to treat acne, was added to her regimen.
"Her developmental testing just improved remarkably," said Dr. Hagerman.
Holly didn't start talking until she was two and a half. Vicki Davis says additional minocycline treatments around that time helped her catch up, even excel. At just four, Holly started reading.
"The medication really created some of those pathways that taught her how to learn," said Davis. The drugs that treated Holly have some side effects. They include gastro-intestinal issues, and in rare cases, severe headaches.
Dr. Hagerman hopes the treatments that helped Holly could do the same for autistic kids. That could mean a lot more children living happily ever after.
Dr. Hagerman Said the treatment can be used in older kids with Fragile X Syndrome. But the results might not be as dramatic. The researchers are currently testing other drugs to improve symptoms for 5 to 25 year olds.
Did you PR your front squat, jerk, or power clean yesterday? Let us know about it!!
Lisa PR'd her deadlift, right out of the gate at the CrossFit Games. She competes twice today, from 9:50-10:10 and again from 2:45-3. Watch it live at games.crossfit.com. She is sitting in second going in to day 2.
If you were part of this most recent strength cycle and you missed the re-test yesterday, you'll have a chance to repeat it on Thursday.
Strongman Wednesday returns tonight, from 4-6pm (ish)
Are you one of those? Do you constantly talk about CrossFit? Raise your hand if you've been banished to the kids table at Thanksgiving, bribed to *not* talk about it over dinner, and only invited if you can "talk about something else"?
We say you've "drank the kool-aid" and we find nothing wrong with liberally, loudly, and frequently sharing your latest PR's, your newest paleo dish, or the nasty bruise on your collarbone.
The natural progression, then, is to invite your closest friends, your extended family, and the dude from the line at Starbucks.
We love for you to bring guests.
We'd love it even more if you let us know they're coming.
A quick email helps us to be ready to assist your friends, talk with your family, walk someone through the warm-up, teach a squat. We need to know your guests are coming, if they've ever done CrossFit before, and if they are going to want to join you in the workout. We can usually make is happen seamlessly, but it takes some preparation and planning on our part, sometime requiring us to have an extra coach available.
A heads-up in the form of an email really helps us and we appreciate the notice.
You can go back to talking about how sore you are now :)