Perfecting the Warm Up (and Down)
June 16, 2008
The “perfect” warm up and warm down should include the following components in the following order:
1. Dynamic Joint Mobility and other neural warm up drills to get the nervous system and body communicating clearly. Most warm ups neglect this and go straight to elevating the heart rate.
2. Dynamic Movements that increase in skill required which ultimately mimic the athletic activity that is going to take place.
3. Athletic Activity – This is when your workout or sport is performed. If you are just doing skill practice or some heavy lifts, then you can even repeat 1 and 2 between sets to help fine tune your movement. If you are doing a WoD for time, then not so much! Read more
The Golden Rules of Sleep
June 16, 2008
Along with exercise and proper nutrition, sleep is essential to your training program. Follow these rules to stay healthy and energized and to encourage muscle growth:
Rule 1: Sleep 9 hours uninterrupted per night. (Including weekends)
Rule 2: Establish a routine. Set up your pre-bed routine and be in bed around the same time every night.
Rule 3: Build a sleep chamber devoid of light, noise and other distractions (2 year-olds). The best sleeping environment is a quiet, dark, and cool room. Read moreWhat is Your Perspective?
June 16, 2008
The human body is comprised of many systems: a system for movement, for sensing and controlling movement, for powering all movement, and for recovery and restoration, not to mention many others. It is important to note that not any one of these works independently; they are all interconnected and interrelated, and above all – the nervous system runs the show! All too often some of the athletes we coach put a disproportionate amount of their focus and concern in developing just one or two of these systems.
CrossFit is a lifestyle that uses a “holistic” approach to bring all systems to a fit level. You might recall the sickness, wellness, and fitness continuum that CrossFit advocates in their CrossFit Journal article “What is Fitness.” http://www.crossfit.com/cf-download/CFJ-trial.pdf By pushing all measurable physiological parameters towards “super-wellness,” you will enjoy a level of health and wellness that provide an effective buffer against the ravages of time and disease. Read more
CrossFit’s Impact with the Armed Services
June 3, 2008
When training for a sport, there are many constants. You know the rules, the number of players, who the players are and the day and time of the match. You can also assume (in most cases) that you are not going to die if you lose.
When preparing for combat, however, there are no rules. You don’t know who you are “playing” against. You don’t even know the time or the day of the “match.” Losers typically die. In short, you have to train for the unknown and the unknowable.
Canadian Infantry School “Austere Results”
“In combat there are no weight divisions, there are no gender regulations, there are no referees, there is usually just one round, and that round is often really, really short. In combat there is no true consent. Preparation is based on theory and anticipation. There truly are no rules. When something goes wrong, it goes wrong fast. There is no padded floor or mouth guard, no doctor standing outside the ring.” -Tony Blauer
The demands of life more closely mimic the demands of combat than that of sport. You do not know what life will expect of you from day to day. Read more
Winners and Standings of The Murph Challenge - Memorial Day 2008
June 2, 2008
Click on image below to view properly. You may have to quick two times to get optimum reading view. Enjoy!
NBC 5 interview with Troy Dodson
June 1, 2008
If you missed the regular televised interview of Troy Dodson. You can catch it here. NBC 5 brings the Murph Story to our own local Dallas-Fort Worth metroplex. Great interview Troy!
Photos of Murph Day — Courtesy of illuminare Photography
June 1, 2008
Special thanks to Ann Rabbit, owner of illuminare Photography. She captured wonderful shots good pain! Thanks Ann for making Murph Day a great day!
Visit illuminare Photography by clicking here
Murph Day Experience
June 1, 2008
Special thanks to everyone who participated and to those special people who promoted the event and gave their time and effort. A special thank you to the CrossFit affiliate in Ann Arbor, Michigan who also participated with The Pound - CrossFit Plano and CrossFit Dallas.
We also want to thank every donor, every person who participated in the event itself, and those who were under the radar and made this event memorable. We thank you.
A special thanks to our armed services and the people who serve our country. Thank you for our liberty and freedom. We appreciate you!
