Author Archives: Nadia Shatila

Wednesday, May 6, 2015

Lift: 10 Minutes to work up to a heavy, but not maximal Power Clean

Workout: 2015 Masters Qualifier Event 1

Complete as many reps as possible in 5 minutes of:

5 Muscle-ups
10 Cleans (155, 105)

image1 (27)You Don’t Own Success… You rent it!

…And the rent is due EVERY day.

Deke Turner never forgets to pay the rent on time. Yesterday’s payment just happened to be deposited on the inside of a garbage can.

Have you paid your rent today?

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Tuesday, May 5, 2015

Workout: Deadlift: 3-3-3-3-3 reps

Accessory: Accumulate 50 Strict Toe to Bar

image2 (2)Bulletproof Shoulders, Anyone?

Would you believe this piece of equipment is still used today by sports professionals all over the world? And for good reason.  Now obviously it’s undergone a few make-overs, however the principle is still the same  -to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury and improve overhead performance, while also building shoulder strength along the way.

The newest evolution of this piece of equipment is called The CrossOver Symmetry System. It addresses the specific needs, time constraints, and demands of the CrossFit athlete by focusing on three phases of athletic development -Activation, Recovery and Plyometrics.

ACTIVATION PHASE ~ The Activation program is the most important phase of the of this System and should be used prior to any workout. It is a non-fatiguing dynamic shoulder warm up, designed to activate the essential structures of the shoulder complex. The Activation program will improve neuromuscular firing and increase blood flow to targeted muscles.

RECOVERY PHASE ~ The Recovery phase should be utilized post-workout with athletes whose shoulders give them persistent problems. It is also very effective following heavy workloads. The Recovery phase utilizes eccentric, or negative muscle contractions, which have been shown to be beneficial when treating chronic overuse injuries. The Recovery phase increases targeted blood flow to tendons and muscles to speed up the body’s healing processes.

PLYOMETRIC PHASE ~ In the Plyometric phase, the athlete will perform five high speed plyometrics (oscillations) at the end or mid-range of the exercise. By applying rapid alternating movements, the neuromuscular control required for timing, efficiency, and stability during high speed dynamic movements is enhanced.

Ask a CFBT trainer to be shown how our CrossOver Symmetry works. We have a much much newer version than what is shown in the photo above, which incidentally we also have on display (as an original working model, circa 1887) at the rear of the gym. Feel free to check it out as well!

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Monday, May 4, 2015

Workout: 2015 Masters Qualifier Event 3

2 rounds for time of:
1,000-meter Row
50 Thrusters (65,45)
30 Chest-to-bar pull-ups


Bettering the Overhead Squat

The Overhead Squat is the most challenging movement in the squat series; with the air squat and front squat being the building blocks towards this movement. Any flaws found in the previous two movements will be exposed and punished when an athlete gets to the overhead squat (OHS).

A few additional points of performance found in the OHS that build on the points found in the air squats are Active Shoulders (creating a stable platform overhead to support load) and keep the bar in the frontal plane (an imaginary line that bisects the body into front and back halves). The bar is kept in the frontal plane by slightly pulling the bar back as you also send your butt back and down as the squat is initiated. The bar should remain over the middle of your foot throughout the full range of motion. It is also important to not that armpits should face forward the entire time the bar is overhead.

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Saturday, May 2, 2015

Workout: Test a Benchmark Workout or make up a missed workout.
CF Options:
Filthy Fifty
Nasty Girls
1 Rep Max lifts or Runs/Rows


The Girls

Why are the CrossFit ‘Benchmark’ workouts named after girls? Coach Glassman, the founder and CEO of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name.”

For simplicity and elegance, these workouts are absolute gems. The crushing charm of these ladies lies in their magnificent capacity to root out weaknesses and nearly destroy you in the process. If you are doing the Workout of the Day (WOD), you are training for these workouts. Doing the WOD and applying yourself 100% to these workouts when they come around is enough and if you are improving at these you are becoming fitter.


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Friday, May 1, 2015

Workout: 2015 Masters Qualifier Event 4

21-15-9 reps for time of:
Deadlift (225,155)
Box jumps (24,20)
Handstand push-ups

Time Cap: 15 minutes

Accessory: 3×15 Weighted Abmat Sit-ups

FullSizeRender (16)When To Use Mix-Grip Or Double Overhand Grip

The Mix-Grip ~ With this setup, one hand is placed overhand (pronated) while the other is underhand (supinated), as Max L is demonstrating in the photo above. This setup keeps the barbell from rolling out of the lifters hands and is often used at maximal weights, such as going for a PR or anything that you would only expect to be able to lift for 3 or so reps.

Note: The mix-grip does not transfer over to the Olympic lifts. These lifts are done double overhand. This could mean the weight on the bar during the clean may feel much heavier than you think it is, resulting in missed attempts. Also, those of us who suffer from chronic back pain or injury to our backside may want to avoid this grip. The hand setup will place your hips, back and even the biceps out of correct positioning. Sticking to the double overhand grip is recommended to help protect the back and will transfer to other skills.

The Double Overhand ~ This grip is common in everything we do in the gym… and even outside the gym. Both hands are set up pronated over the bar (palms facing the lifter). First, grip strength will be the limiter while using this grip, which is great. This is good for a number of reasons. Failing reps resulting from grip fatigue rather than mechanical breakdown tends to be much safer.Second, the more you test this grip, the better off your grip strength becomes.  Finally, with this setup, your hips, back, and biceps are in a good place. This should offer you some protection if you’re suffering from back discomfort.

As you can see, there are benefits to using both type of grips. In CrossFit, we are constantly varied and always changing the stimulus. To answer the question of what grip should be used is simple……USE BOTH! The next time deadlifts come up in the programing, we encourage you all to warm up with double overhand. Once the weights get to your 3 or 1 rep max then switch grips if you please.

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Thursday, April 30, 2015

Workout: Overhead Squat: 5-5-5-3-3 reps

Accessory: Row 1,000 meter at 70% effort

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You can’t out-exercise a crappy diet

In 2002, CrossFit CEO and Founder Greg Glassman put forth The Theoretical Hierarchy of the Development of an Athlete.  The concept here is that each level builds upon the one beneath it.  You will not reach your true potential at the top of the pyramid (sport) if each level beneath it is not dialed in, with the base of this pyramid being Nutrition.

Nutrition plays a huge role in everything we do in life, so much so that it cannot be ignored.  We spend roughly 1 hour in the gym per day and we have 23 other hours to derail our hard-earned work in the gym.  No amount of exercising can outweigh poor eating habits.  It is the equivalent of building a house on a crappy foundation; the house may last in the short term, but long term it will crumble.  With regard to nutrition and exercise, it is no different.  Sure you can start doing CrossFit without paying much mind to what you put into your body, and you will still see results.  However, there will come a point in time where your performance, body composition and health-marker improvements will start to plateau. This is usually an indicator that the base of the pyramid needs some attention.

Stay tuned for future blog posts that will include some recommendations on easy modifications and tweaks to help you maximize your true potential.

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Wednesday, April 29, 2015

Workout:  Complete as many rounds as possible in 8 minutes of:
2 Rope Climbs
5 Power Snatch (115,75)
30 Double Unders

Accessory: Every minute of the minute for 10 minutes, alternating
Odd: 1-10 Strict Toe to Bar
Even: 1-10 Strict Pull-ups

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Thrusters For Breakfast!

Congrats to the entire 600am class for PR’ing in yesterday’s Thruster medley… and making it look easy.

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Tuesday, April 28, 2015

Workout: Thruster 3-3-3-3-3-3-3 reps

Accessory: 400 meter Overhead Plate Carry (45, 25)


Stop by the gym tonight between 4:30pm-7:30pm to learn about Stronger Faster Healthier and to try some of their products. You can check out their website and what they offer here:

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Monday, April 27, 2015

Workout: 5 rounds for time of:
10 Squat Cleans (95,65)
30-second L-sit hold
10 Squat Cleans (95,65)
60-second hang from pull-up bar

Time Cap: 25 minutes

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Squat This!

Squatting with your hip crease below your knee not only engages more musculature, it also protects the knees, builds knee stability, and promotes hip mobility. So squat often and squat deep.

Photo: Deke T., throwing down in Friday’s burpee/thruster workout.

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Saturday, April 25, 2015

Workout: 2011 Regional Event 1

For time:
Run 1,000 meters
30 Handstand Push-ups
Row 1,000 meters

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So what exactly is an ‘ACTIVE’ Shoulder?

The shoulder is a marvelous thing. An Active Shoulder is simply the strongest position for your shoulder to support load. We see an Active Shoulder present in more than just the overhead movements.  You need an Active Shoulder in many movements (handstands, Ring Dips, Deadlifts, Pull-ups just to name a few).

Specifically in regards to taking a load overhead, you may hear the trainers tell you at times to “push” or “reach”. These cues are often confused with an aggressive shrug of the upper trapezius muscle that sits atop the shoulder and neck. Yes, the upper traps are strong, but we instead want to recruit the musculature that holds the shoulder blade in place (i.e., serratus anterior, rhomboids,middle traps). These aren’t big, sexy muscles, like the upper traps are, so it might be more difficult to see and appreciate what is happening. . These muscles also help the shoulder blade upwardly rotate, rather than solely elevate, to avoid any degree of impingement along the way.

Think of it as supporting the weight from the bottom of the shoulder blade, not the top. Resisting the downward push of the weight with an isometric hold, not a constant ‘shrug’ up. In doing so, you’ll also help keep the shoulder blade wed to the rib cage, creating a stronger base of support. 

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