Taylor Sport Blog

MovNat and Robb Wolf at Taylor Sport

2010-11-02T13:22:00.000-07:00

It was a great weekend at Taylor Sport. We were honored to host a MovNat seminar and have Robb Wolf stop by and sign a few books for us.

Robb Wolf, Dr. Thea Taylor, Nicki Violetti and Erwan LeCorre

Erwan in his element

The aftermath is only minimal, a great time was had by all!!

Thank you again to all the participants, Erwan, Robb and Nicki.

MovNat this weekend at Taylor Sport!!!!

2010-10-25T07:45:00.000-07:00

Erwan LeCorre will be at the gym Saturday 9-4pm sharing his knowledge with us!!

There are still spaces available sign-up at movnat.com.

GO PALEO!!!!!!!

2010-09-23T08:05:00.000-07:00

AWESOME ERIN!!! 65 & 85!!!

2010-03-30T14:19:00.000-07:00

Saturday Night at the ARNOLD

2010-03-08T15:36:00.000-08:00

Cold Laser Info

2010-02-22T14:25:00.000-08:00

Split Snatch

2010-02-10T13:37:00.000-08:00

Lots of people have asked me about then Split Snatch recently, so here is a video of my original coach, Mike Huszka Sr.

Olympic Lifting Art Work

2010-01-04T16:20:00.001-08:00

Original Artwork By Breanne Bassler!!

Kids at Team Texas

2009-12-29T13:17:00.000-08:00

Travis with his elbows high and outside and shrugging under the bar.

Great job Travis!!!

Merry Christmas from Taylor Sport!!!!

2009-12-23T14:29:00.000-08:00

Team Texas will train Saturday @ 11am with Holiday pot luck to follow!!

Check us out in the Bay Area Citizen.

http://www.hcnonline.com/articles/2009/12/23/bay_area_citizen/sports/weightlifting_12-24.txt

More PR's

2009-12-17T13:55:00.000-08:00

Breanne Bassler's 73Kg snatch at last weeks American Open.

Great Job Breanne!!!!!!

Team Texas training this Saturday at 11am.

Personal Best!!

2009-12-16T13:41:00.000-08:00

Jason Starks hit a meet pr of 155kg in the Snatch at the American Open last weekend.

Breanne Bassler also hit several meet pr's last weekend; Snatch 73kg, Clean and Jerk 89kg and a total of 162kg.

Great job to everyone who lifted!!!

more pictures to follow

Big Lifts!!

2009-12-06T20:34:00.000-08:00

Big day at Taylor Sport on Saturday.

Several lifters getting ready for the American Open.

Good Luck to all lifting this weekend!!!!!

Come And Support The Ft. Hood Families!

2009-12-02T19:38:00.000-08:00

MEMORIAL WOD SATURDAY DEC.5th
December 2nd, 2009 by Coach Laura

CrossFit Bay Area & CrossFit in Common
Support the Victims of the Ft. Hood Shooting.

As you know, the Nov 5 tragedy at Ft. Hood took the lives of twelve soldiers, one civilian, and wounded 43 others.

Four of the fallen and 11 of the wounded were members of Lumberjack Crossfit at Ft. Hood. With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit in raising money for the families of the all the fallen, and the future needs of the wounded.

On December 5th, please join CrossFit Bay Area & CrossFit in Common in participating in the “Lumberjack 20” Memorial WOD. The purpose of this event is twofold: to show solidarity with the folks at Ft. Hood and raise money to help the victims of the shooting. Both CrossFit Bay Area & CrossFit in Common members and non-members may participate. We ask you to register by email to Laura@crossfitbayarea.com

The WOD will begin at 10:00 am

We’ll have a donation collection container setup and we will take cash or check on Dec 5.
If you wish to donate by credit card please click on this link http://www.cflumberjack.org/

For more information on the fundraiser, please visit the Crossfit Project Lumberjack page at http://www.cflumberjack.org/

Questions? Want to volunteer to assist with set up/sign in? Email
Laura@crossfitbayarea.com

“Lumberjack 20” Memorial WOD

20 Deadlifts (275lbs/185)

Run 400m

20 KB swings (2pood/1.5pood)

Run 400m

20 Overhead Squats (115lbs/80)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24″/20”)

Run 400m

20 DB Squat Cleans (45lbs each/30)

Run 400m

Support this worthy cause.

CrossFit Bay Area
100 Nasa Pkwy. #402
Webster, TX 77508

Personal Records!!!

2009-12-01T06:42:00.000-08:00

Breanne Bassler is setting new PR's all over the place!!!

Great Job Bre!!!!

Team Texas Training Hard!!

2009-11-27T08:52:00.000-08:00

Team Texas members are training hard this weekend after a hard day of eating and resting!

CrossFit Bay Area is on it's regular schedule today and tomorrow.

Happy Thanksgiving!! gooble, gooble

2009-11-23T15:03:00.000-08:00

There's a lot going on at Taylor Sport these days; CrossFit BAY AREA, Team Texas Weightlifting, and Taylor Sport Chiropractic.

We've taken the opportunity to grow and want the chance to help you achieve your goals! Stay tuned for more info!!

Our Website Has Moved

2009-11-02T20:49:00.000-08:00

We are now at http://www.crossfitbayarea.com

Good Friends & Great Technique !

2009-11-01T11:45:00.000-08:00

This is our fully equipped lifting side of our gym!

Helen Today!

2009-10-31T16:24:00.000-07:00

Welcome to Crossfit Bay Area Ginger & Nick! Great Form!

Megan Pr'd on her front squat & shaved 7 min. off her Helen time! awesome girl!

Jeff who is not pictured also shaved 3 min. off his Helen time from 1 month ago

CROSSFIT BAY AREA IS ALL NEW AND WAITING FOR YOU!

2009-10-29T20:50:00.001-07:00

We now have 3400 sq. ft. and fully stocked with 6 lifting platforms!
Come join us for a free workout and find out what you've been missing!

CrossFit Bay Area Chic's

2009-10-28T18:53:00.001-07:00

Welcome to CrossFit Bay Area Bridgette!

Great Form CF Chic's

120 O.H. Lunges (10kg) Oh Yah!

Deadlifts For Reps! Way to Rx Andrea! Good Form Jazz!

Our 2012 Olympian Overseeing A Future Olympian!

2009-10-27T19:41:00.001-07:00

Donna doing a clean & jerk while Coach Breanne looks on!

Way to nail it Breanne! Arrrrrr

Fight Gone Bad!

2009-10-26T19:22:00.001-07:00

Awesome job on the reps everybody!
I apologize for not having my camera for all the classes!

Sorry I didn't have the camera with me all day.
You all did awesome. Your numbers were great!

Saturday and Our New Logo!

2009-10-24T19:13:00.001-07:00

This is our new logo! "Arrrrr"
It was painted with LOVE from your Coach!
He will watch over all our WOD'S!

Welcome to CrossFit Bay Area Lauren & Levi!

Great job on the WOD everybody!

Neverending PR'S

2009-10-23T19:51:00.001-07:00

The Ladder WOD In Our New Gym

2009-10-22T19:39:00.000-07:00

Outstanding Ladies! You make the new gym shine!

Way to persevere! Doc shaved 25 min. off his April 2nd time

The 5:30am gang kicking butt during a Texas flood!
Megan pr'd on this one too!

Big Weights!

2009-10-21T19:29:00.001-07:00

Welcome To CrossFit Bay area!

2009-10-20T19:48:00.000-07:00

Welcome to CrossFit Jenna, James and Laura!
Your smokin the On Ramp Classes!

More & More Pr's at CrossFit Bay Area!!!

2009-10-19T19:38:00.001-07:00

YOU LADIES ARE AMAZING & STRONG!

YOU ARE ALL BAD ASSES! ARRRRRR!

Push Press
3-3-3-1-1-1
Then
800 m run
9 d.b. swing
9 burpee box jumps
400m run
15 d.b. swing
15 Burpee box jumps
200m run
21 d.b. swing
21 burpee box jumps

Weightlifting Shoes

2009-10-18T18:36:00.000-07:00

Some of us have bought custom weightlifting shoes
from Risto Sports and some have ordered from Adidas.
Others have bought them from other Internet companies!
Soon Play It Again Spots in Sugarland and Willowbrook will
be carrying them in the store! No more Internet!
I will let you know when they come in!
Coach

Wall Ball at Oktoberfest!

2009-10-16T20:18:00.000-07:00

More of Megan" The Machine" competing in
Oktoberfest at CrossFit Champions!

Fran Today!

2009-10-15T19:13:00.000-07:00

A Must Read For The Ladies!

2009-10-14T19:42:00.000-07:00

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

By Tim Kontos, David Adamson, and Sarah Walls

For www.EliteFTS.com

David Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we’re pretty passionate about what we do) when the subject of training women with heavy weights came up. I’m in my ninth year at Virginia Commonwealth University (VCU) as the head strength and conditioning coach, and David has been in strength and conditioning for three years. This is a subject we deal with every year regardless of how much training information is available to the public.

The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.

We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:

Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.

The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!

For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.

Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.

Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.

And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.

6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.

7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money).

8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.

If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!

9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain...it must be the lifting.

10. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.

These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.

In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for.

Tim Kontos is in his ninth year as the strength and conditioning coach for Virginia Commonwealth University athletes. A certified strength and conditioning specialist with the National Strength and Conditioning Association, Kontos designs, implements, and supervises all strength, speed, and agility programs for all the VCU athletic programs.

David Adamson is in his second year as an assistant strength and conditioning coach for VCU. He is directly responsible for program design and implementation for men’s and women’s track and field, women’s cross country, and field hockey. Prior to coming to VCU, David worked at the University of Wisconsin-La Crosse, Arizona State University, and Winona State University. In 2003, he graduated from the University of Wisconsin-La Crosse, and in 2006, he received his masters in sport leadership from VCU.

Sarah Walls is in her first year with the Rams’ strength and conditioning staff as a graduate assistant working with men’s and women’s soccer, golf, and men’s cross-country. Graduating magna cum laude, she earned a bachelor’s of science degree from Virginia Tech in 2003. Since graduation, she has spent time working at George Mason University in Fairfax, Virginia in the strength department. While there, Sarah worked with women’s tennis, men’s tennis, men’s volleyball, and men’s soccer. At the same time, she also worked for LifeTime Fitness and helped manage and develop innovative training programs. In addition, she is a contributing writer for the magazine, Muscle and Fitness HERS.

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

Copyright© 2006 Elite Fitness Systems. All rights reserved.
You may reproduce this article by including this copyright
and, if reproducing it electronically, including a link to
www.Elitefts.com.

Hard Work Paying off!

2009-10-14T07:26:00.000-07:00

Solid Sonja working her Pistol's. You are fantastic!

Way to go Beverly! Your making awesome progress!

Big Weights!

2009-10-13T05:26:00.001-07:00

CrossFit Bay Area Is All About Technique!

2009-10-12T08:11:00.001-07:00

Tight Backs!

Yeah Baby!

Doc definitely used his heals!

Megan Takes 6th!

2009-10-10T16:03:00.000-07:00

The first WOD was

400m run
15 thrusters 65lbs
500 m row
15 power cleans 75lbs
150 jump ropes
15 power cleans 75lbs
500m row

15 thrusters 65lbs
400 m run

She was awesome!
Great form and perseverance!
She is a great example of how we train
here at CrossFit Bay Area! Only 10 advance and Megan made it to
the next round!

The final WOD was

run 100 m to get her Dynamax ball for
30 wall ball
run 100 m to get her kettlebell
30 k.b. swings
run 100 m to get 53lbs kettlebell
30 sumo d.h.p.
run 100 m to get 2 20lbs d.b. to do
30 man makers
clean 35 lbs. deer corn bag
and run a 200 m lap

She kicked but and I'm soooo proud
of her! She finished 6th and shined!
I can't wait to see her in the next one!

GO MEGAN!!!!!

2009-10-09T19:12:00.001-07:00

67 lbs. Thrusters, Your Ready Girl!

Were soooo proud that your representing CrossFit Bay Area Megan!
Your going to kick butt tomorrow!

"CROSSFIT BAY AREA HAS ARRIVED"

2009-10-08T18:46:00.000-07:00

As of today we are Crossfit Bay Area
and we'll have our new website up next week!
We now own the space next door
and have a total of 3400 sq. ft. to Crossfit with!
We will keep you all updated as news happens.
"Thank You" to our Wonderful and Patient Clientèle!

Sit Ups To Stand Ups

2009-10-07T19:18:00.000-07:00

Awesome Job Everyone!

See What Crossfitting Can Do For You!

2009-10-06T19:38:00.000-07:00

This was Debora her 1st week of on ramp classes.

This is Debora 8 weeks later! Your beautiful girl!

Check Off Another Goal For 2009!

2009-10-05T21:35:00.001-07:00

Andrea kicked butt & achieved her kipping pull ups tonight!
Were sooo proud of you!

LeeAnn also nailed her dead hang & kipping pull ups today!
She is one Fit chic! Great Job!

Off to Iraq

2009-10-04T19:56:00.000-07:00

My son Dan,Heather and Ava

It's the largest deployment of Texas military
since World war II. Over 900 soldiers from the
72nd Infantry Brigade Combat Team marched into
Minute Maid Park today to join in their Deployment Ceremony!
Please keep my son and all our fellow soldiers in your prayers!
Coach Laura

Saturday

2009-10-03T11:35:00.000-07:00

WOD
4 rounds of...
400m run
10 thrusters 95/65
10 burpees
5 pull ups
5 Knees to Elbows
5 Toes to Elbows

Getting Started on the Zone Diet

2009-10-02T20:15:00.000-07:00

If you haven't started, let's get going!

Gymnastic Training Next Week!

2009-10-01T19:31:00.000-07:00

Front & Back Levers Next Week!
Coach Laura

YOU ALL PR'D AGAIN! YOU'RE THE BEST!

2009-09-30T19:21:00.000-07:00

"Jumpin" Jen at it again!

Way to go "Rockin" DOC!

Everyone did h.s.p.u on the wall!!!

Wednesday's WOD
Backsquat
3-3-3-1-1-1
Then
4 rounds of...
5 h.s.p.u
10 dips
15 K to E

PR's For EVERYONE on the Bench Press!

2009-09-29T19:34:00.000-07:00

A-1 Andrea PR'S Again on the Bench Press!

Jammin Jasmine PR'S Just Like Her Mom!

You All are Amazing and We Look Forward to MANY MANY More!

Happy Birthday Miss Misty!

2009-09-28T19:41:00.001-07:00

Misty has a great Birthday WOD for all on Tuesday!

Relief From Howdy Partner!

2009-09-27T14:05:00.000-07:00

Foam Rolling: The Quads and Hip Flexors

The quadriceps muscle earns its name from the “four heads” it is composed of: vastus medialis, rectus femoris, vastus intermedius, and vastus lateralis. These four muscles work together to create an extremely powerful knee extensor. The rectus femoris is unique in that it is the only muscle in the quadriceps that orignates from the pelvis, specifically the illium. This actually makes the rectus femoris both a knee extensor and a hip flexor. GHD sit-ups, when done properly, make good use of the rectus femoris. The quads are essential for human movement, standing, walking, running, kicking, jumping, squats, lunges, deadlifts, cleans, jerks, and snatches all require the use of the quads.

To foam roll the quads, start with the foam roller on the ground, perpendicular to your body.
Position of the front of your thigh on the roller and begin rolling toward your knee.
Work slowly, going back and forth between the middle of the thigh and the area just above the knee.
Spend an extra 15-30 seconds working on any hot spots you may encounter.

To foam roll the hip flexors, start just as you did for the quads but roll up toward your hip.
Stop just below the bony part of your hip. Again, make sure you spend extra time on the “knotted” up areas.

Foam rolling can be done before or after working out, just make sure you do it at some point in the day. If you have particularly tight quads and you know you’ll see some squats in your workout, try to foam roll prior to your workout. Either way, you’ll soon see improvements in the quality of your movement.

Refer to older posts for other foam roller techniques.

Howdy Partner WOD on Saturday

2009-09-26T11:50:00.000-07:00

800 m run = 400 forward & 400 backwards
Then
100 Sit up partner ball toss
200 Jump rope
200 Push ups
100 Pull ups
100 Med ball cleans
100 Thrusters

Hollow's and Superman's

2009-09-25T03:52:00.001-07:00

The 7 pm class working on their core!

Long Runs, Ring Planks, Rows & Dips

2009-09-24T06:53:00.000-07:00

Kipping Swing

2009-09-23T13:07:00.000-07:00

The sound is not the best so turn it up!!

Renegade Rows

2009-09-22T18:54:00.000-07:00

Warm Ups!

2009-09-21T19:06:00.001-07:00

Gymnastics Certification

2009-09-20T16:51:00.000-07:00

I had a great cert. at Alamo C.F. with Coach Tucker!

Looking forward to showing y'all some stuff!

92kg clean and jerk

2009-09-18T07:03:00.000-07:00

Olympic lifting class today 4-6pm

Miss Melissa's Getting Strong!

2009-09-17T19:17:00.000-07:00

Melissa couldn't lift her weight and lock out her arms on the paralette bars.
Look at her now! L-sit pull ups here we come!

When Melissa first started she could only put her knees
to her Tummy.Looks like it's elbows now! These are the signs of a strong core!
See what hard work brings you! You Go Girl!!

YOU'VE COME A LONG WAY BABY!

2009-09-16T19:32:00.001-07:00

Check out Sonja's Bad Ass form during today's WOD!

5 rounds of
10 Tire Flips
10 Tire Jumps
Then...
1 round of
15 D.H.Pull Ups
15 D. H. Chin ups
75 Sit ups
30 Push ups

GRACE TODAY!

2009-09-15T20:23:00.000-07:00

PR's Again, Again & Again!

2009-09-14T19:55:00.000-07:00

"Amazing" Andrea Kills the Bench Press with a New PR!

Megan "The Machine" & "Jammin" Jessica PR's Again!

"Stellar" Steve PR's Again!

"Dandy" Doc pulls another PR too!
Not pictured
Matt The "Magnificent "&" Marvelous "Melissa
Knocked out another PR too!

Relief From Barbara!

2009-09-13T11:32:00.000-07:00

Foam Rolling: The Glutes and Piriformis

The glutes are a highly important group of muscles that allow you to squat, deadlift, lunge, jump, clean, snatch, decelerate, change direction, accelerate and move explosively. The gluteal group is made up of three muscles: gluteus maximus, gluteus medius, and gluteus minimus. In a squat, these muscles work in concert to extend and abduct the hips. The piriformis is located in the gluteal region and serves to externally rotate the thigh. Considering the amont of hip-dominant and knee-dominant movements in our program, it would be beneficial to do some soft tissue work on this highly used area.

To foam roll your glutes/piriformis:
-Sit on a foam roller with your right leg crossed on top of your left.
-Shift your weight so that only your right glute is in contact with the foam roller.
-Begin rolling on the outside portion of the glutes.
-From there, you can move upward and toward your midline in order to foam roll the piriformis.
-Switch sides and repeat.

Barbara, Barbara, Barbara

2009-09-12T12:05:00.000-07:00

5 rounds of...
20 pull ups
30 push ups
40 sit ups
50 squats
rest 3 min. between rounds

More Foam Rolling

2009-09-11T15:37:00.000-07:00

Foam Rolling: Thoracic Spine (Upper Back) – Part One

Adequate mobility in the thoracic spine is essential for good posture and proper lifting mechanics. Excessive kyphosis, rounding of the upper back, can result from the slouched posture assumed by most desk jockeys. This posture makes any overhead pressing movement extremely difficult to properly execute. Even in movements like the front squat or deadlift, a lack of mobility in the t-spine results in faulty lifting mechanics which in turn leads to prematurely failed lifts and in some cases injuries. Everyone can benefit from more thoracic mobility. I have yet to meet an athlete that has too much mobility in their t-spine (lumbar spine is another story however).

1. Start with the foam roller on the floor and begin rolling at your traps.
2. Slowly roll down toward the middle of your back.
3. You can place your hands on opposite sides of your torso, similar to hugging yourself, in order to expose of more of the upper back musculature.
4. As you encounter any trigger points, knots, or hot spots, pause on these areas to help relieve the tight bands of muscle.
5. There may be some discomfort initially but stay relaxed and you will feel the area loosen

Megan's PR Day!

2009-09-10T19:36:00.001-07:00

Great job Megan "the machine" on your D.L. PR!

Megan "the machine" doing handstand push ups from her new found kick up!

It's The Real Deal Folks!

2009-09-10T08:23:00.000-07:00

Gimmick, or the Real Deal?

K-Star of SFCF had a great post last week titled “Not a Gimmick.” The post was perhaps the best summation of why CrossFit methods are so efficient and effective at making folks fitter. In response to a question of why CrossFit methods are so popular and successful, K-Star said, “Because, it’s not a gimmick. Front-Squatting and Running isn’t a gimmick.”

The SFCF post goes on to point out that “[m]arrying together Olympic sports is a hard stinking workout, and one without a ceiling or top-end,” and then explores the elements that make up our program:

Gymnastics? Not a gimmick. Check.
Olympic Weight-Lifting? Not a gimmick. Check.
Barbell Training? Not a gimmick. Check.
Running and rowing? Not a gimmick. Check.
All these elements mixed together? Gut Check.

Brilliant. This is exactly what separates us from the rest of the fitness world. We’re cutting away the crap gimmicks and shortcuts. There is no 8-second Abs machine or ridiculous hula chair that will make you fit while you watch T.V. If you walk into Taylor Sport, SFCF or any other CrossFit affiliate worth it’s salt, you’re going to be expected to work hard. You’ll be provided tools to achieve your fitness goals quicker than you might with other training protocols, and you’ll be given a lot of support from the coaches and crew, but nobody is going to promise you fitness without effort.

Now ask yourself (if you haven’t already) if you’re nutrition plan follows these same principles. Our first and best recommendation comes straight from World-Class Fitness in 100 Words – “Eat meat and vegetables, nuts and seeds, some fruit, less starch and no sugar. Keep intake to levels that will support exercise but not body fat.” No gimmick there either. Meat, vegetables, nuts, seeds and fruit have been staples of our diet since we started walking upright.

Seems simple right? Then stop buying the crap gimmicks. If someone promises that a supplement will help you pack on muscle or drop a lot of weight quickly, it’s a gimmick. If someone promises you can eat whatever you want as long as you take the pill they’re offering, it’s a gimmick. If it has a label with a laundry list of ingredients, it is a chemistry experiment masquerading as food. If you heard about the product on a commercial, it shouldn’t be eaten.

Keep it simple. Apples, walnuts, fish, turkey and asparagus don’t require nutrition labels, ingredient lists, potential side effect warnings, and marketing campaigns. These are good wholesome foods that have been around forever. They are nutrient-rich and pretty darn tasty once you cleanse your taste buds of the massive quantities of sugar and salt found in most packaged foods.

Stay the course with good clean eating, stay away from the crap gimmicks, and you will find that your body is optimally fueled for the gimmick-free workouts that we’re throwing at you.

Coach Laura

Wall Ball Sit Ups & Box Squats!

2009-09-09T19:47:00.000-07:00

Olympic Lifter's First WOD

2009-09-09T12:17:00.000-07:00

Breanne's time on her 1st WOD was fantastic! No wonder she's headed to London in 2012!

7 rounds of...
3 Clean & Jerks
6 25in Box Jumps
200m Run
For Time

The Truth About The Food Pyramid

2009-09-08T20:27:00.000-07:00

Do you have a foam roller yet?

2009-09-08T19:41:00.000-07:00

Foam Rolling: The Lats

As a CrossFitter, your lats are probably one of the most overused muscles in your body. How many times have you even thought of stretching or rolling your lats after 100 or so pull-ups? Having trouble reaching a good overhead position? You probably have tight lats. The solution, of course, is to roll them out and stretch them.

Start by laying on your side with the foam roller perpendicular to your body.
Reach out with your arm as if you were swimming the sidestroke.
Jam the foam roller into your armpit and start rolling down toward the base of your scapula.
Stop at any hot spots you run into and wait for the tissue to release. Don’t just passively roll over them you sissy.

Follow up the foam rolling with some lat stretching. Coach K-Star of San Francisco CrossFit explains here. Try to work these two drills into your pre- or post-workout routine and you’ll be well on your way toward becoming a better athlete

Partner Wod's on Monday

2009-09-07T19:04:00.000-07:00

Before the WOD

1 mile Run

Then...
150 slam ball
150 K to E
150 S.D.H.P
150 Box Jumps

Great Job!

Let's All Be Doer's Not Sitter's

2009-09-06T19:13:00.000-07:00

See you all tomorrow!
Coach Laura

100, Sit -ups, Push-ups & Weighted Lunges

2009-09-05T16:34:00.000-07:00

FOR TIME!

Let's Play Ball

2009-09-04T09:51:00.001-07:00

Found footage.

2009-09-03T07:12:00.000-07:00

Found some stuff in the camera. Enjoy!!

Don't forget O-Lifting Friday 4-6p.

On Their Way To London 2012

2009-09-01T19:51:00.000-07:00

Breanne with the watchful eye of Coach Taylor!

A POEM FOR Y'ALL

2009-08-31T20:51:00.000-07:00

Why do you CrossFit?
Brawn, mental toughness, fitness?
Guns, play, bragging rights?
Keep eyes on the prize
Don’t lose focus of your goal
So it remains fun
Good days and bad ones
Live and learn from both of them
And you’ll never lose
It’s part of your life
A survival tool for you
Keep it in balance
Too much good of things
Can quickly turn to no good
Don’t forget your rest
And don’t cheat yourself
Push as hard as you can take
And limit your breaks
Keep excellent form
Strive to be your very best
A mind-body test
But most important
I’ve said it once and will repeat
It’s meant to be fun
Daily reminders
Of your goals will help you to
Keep this in your mind

Coach Laura

SATURDAY'S WOD

2009-08-29T11:00:00.000-07:00

"Rebuilding Aimee"

2009-08-28T06:56:00.000-07:00

Check out our friends Greg and Aimee work through some important decisions.

REMEMBER: O-Lifting Class Today 4-6

Results for Mom & Daughters

2009-08-28T06:27:00.000-07:00

Just fresh off of the "On Ramp Program", clothes are looser and Misty lost a whopping 12 lbs!
Great job Ladies and it was a pleasure watching you attack G.I.Jane last night!

5:30 AM CLASSES NOW!

2009-08-27T12:58:00.000-07:00

Our new 5:30am class has started this week. The girls kicked off G.I.Jane early!
Thursday's WOD
Benchpress 5x3
Then...
G.I. JANE
100 Burpee Pullups
For Time

Zone-Paleo Recipes To Share!

2009-08-26T19:48:00.000-07:00

I wanted to share this tasty recipe with all of you! Let me know if you have a favorite zone or paleo recipe you would like to share!

Coach Laura

Spaghetti Squash w/ Chicken, Garlic, Sun-Dried Tomatoes, Pine Nuts & Basil
1 Spaghetti Squash, steamed and shredded (see instructions below)
6-8 cloves garlic, minced
2-3T olive oil
1/3 c sun-dried tomatoes
1/3 c pine nuts
1 lb. cooked chicken, sliced in bite size pieces
1 bunch basil, julienned

Preheat oven to 375 degrees. Cut spaghetti squash in half and remove seeds with a spoon. Place face down in an oven proof dish. Fill with 2 inches of water. Steam (uncovered) in oven for 45 minutes to 1 hour (until squash is slightly tender to the touch). Remove from oven and let cool to handling temp. Use fork to pull flesh out of squash in long strands. Set aside.

Sauté garlic, pine nuts, sun-dried tomatoes & chicken in olive oil for 2 minutes. Toss in spaghetti squash and mix until warmed through and most of liquid from squash has cooked off (about 5 minutes). Salt and pepper to taste. Turn off heat and toss in basil. Serve immediately.

You can also use parmesan, mushrooms, other veggies, bacon, meat, sausage (basically whatever you like) just start with the steamed squash and get creative!

LOOK WHAT WE CAN DO!

2009-08-25T07:46:00.000-07:00

Last week.

2009-08-24T05:52:00.000-07:00

Have a great week!!!

WE ARE STRONG

2009-08-23T16:24:00.000-07:00

Got Form?

2009-08-22T15:08:00.000-07:00

Superman

2009-08-20T21:23:00.000-07:00

Olympic Weightlifting Class, Friday 4pm-6pm

Bear Crawls, Deadlifts and Burpee's Oh My!

2009-08-19T19:32:00.000-07:00

Skill Practice!
Looks Great!!

More & More PR'S

2009-08-18T20:16:00.000-07:00

Rockin Doc PR'd the heck out of his clean press today!
You continue to be a outstanding example of perseverance!
Great Job!

Great form Doc!

Dynamo Dawson Pr'd on his first 3 mile run with Coach Laura!
Not one break through the whole run! I'm sooo proud of you Dynamo!

Coach Laura

Incline Press Maniacs

2009-08-17T19:03:00.000-07:00

You are all amazing! Everyone Pr'd the crap out of the Press! Taylor Sport Kicks Butt!!!

Monday's WOD
Incline Press
5-5-5-3-3-3
Rest
3 Rounds of...
15 toes to bar
40 d.b. hold squats
400 m run

Saturday's Superstar's

2009-08-16T20:45:00.000-07:00

Muscle Up Club

2009-08-15T16:07:00.000-07:00

Congratulations to to "Agile" Angel and
"Stellar" Steve on their 1st Muscle Ups!
I apologize to Angel for not capturing your first
but you paved the way for Steve! I expect many more
to come soon, your all sooooo close!!!!!!
Coach,
Laura

Let's Do It!

2009-08-14T19:20:00.000-07:00

321 Go,
Coach Laura

"OLYMPIC LIFTING CLASS"

2009-08-13T19:33:00.000-07:00

ATTENTION
Olympic Lifting Class
Friday Aug. 14th 4pm-6pm
and every Friday after that!
Let us know that your coming!

Don't Tread On Me!

2009-08-12T19:45:00.000-07:00

Weightlifters! Yeah Baby!

2009-08-11T19:36:00.000-07:00

Cristiano Ronaldo Anyone?

2009-08-10T20:03:00.000-07:00

Can anyone list the 10 general physical skills that he is using in this video?
Post your answers in the comments section!
Coach Laura

Impossible Is Nothing! Danny Rodrigues

2009-08-09T19:05:00.000-07:00

He's the only one to do a "Victorian Cross"!
Are you all ready for tomorrow?
Coach Laura