2010-03-31
2010-03-28
2010-03-26
100326
Crossfit and the military have a unique relationship. Many people and units in the military use Crossfit training as their principle strength and conditioning program. Crossfit honors fallen Heros by naming a WOD after them.
Tomorrow's WOD:
'MURPH'
1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run
*if you have a 20 lb vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Below is a video of a training session at the 1776th Military Police Company, Taylor, MI.
2010-03-24
Monday/Wednesday WOD Classes
-Deadlift/Ball Slams-What a great couplet. Deadlifts are an excellent core strengthening exercise. Ball slams are a dynamic movement that requires speed with a range of overhead to the ground. The weather was good enough to bring the 5:30 WOD Class outside on Wednesday. Hyperfitusa-Ann Arbor was outside as well. Check out the pics. Nice effort by everyone.
2010-03-23
2010-03-22
2010-03-21
2010-03-15
2nd Anniversary Gathering
WHAT: STICKS ANNIVERSARY GATHERING
WHEN: FRIDAY MARCH 19TH - 7:00 PM - ?
WHERE: CLEARY'S PUB-HOWELL
WHO: EVERYONE
2010-03-14
2010-03-13
2010-03-11
100310 Wednesday
We did a Kettlebell complex this Wednesday. The members moved the bells through a wide range of motion starting on the ground and finishing at full extension above their heads. Kettlebells have been around for centuries and have been an effective tool for strength and fitness long before cables, pins and cushy seats.
2010-03-09
100308 Monday
Monday's WOD Classes were well attended and all members worked very hard. The workout was challenging and it was great to see the result posted on the Whiteboard. Once again we were impressed by everyone's efforts.
2010-03-07
2010-03-04
2010-03-03
BARBELL CLEAN & JERK
We utilize many different training tools and exercises in our CrossFit workouts. Clean and jerk is an exercise that requires large muscle groups and small muscles to work in concert together. 
The core to extremity formula is involved in most athletic movements and is required when performing the clean and jerk. It requires concentration and many reps of practice before mastering the movements.
The first part of the CL & J is the full squat clean. It is beneficial because of the large muscles that work in a dynamic fashion. Full cleans are a strong pulling movement followed by a front squat that will work the muscles in the hips, legs, back, shoulders and arms. 
Being able to move a significant amount of load using these parts of the body in a dynamic fashion also forces the nervous system to work much harder than other exercises.
