In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
LAST CLASS OF THE DAY WILL BEGIN AT 8AM AND WILL BE AN EXPRESS CLASS…Warmup and WOD…we will be finished at 8:45!!
CLOSED SATURDAY!
Stay Safe!
Holiday Schedule…
Friday: 5:15am, 8:30am, Noon(full hr class) and 4:30pm-NO 5:15pm class
Christmas Eve: NO Crazy WOD, 9am Class ONLY-Open Gym 10-Noon
Christmas Day: Closed🎄
Monday-6:30am, 8:30am, Noon, 4:30 Only
Friday December 30th: Regular schedule except NO 5:15pm class
Saturday December 31st: 7:30am Crazy WOD, 9am Regular WOD
Sunday, January 1st: 3pm WOD
Thanksgiving week schedule…
Sunday-Wednesday: Regular Hours
Thursday-9am ONLY!
Friday-6:30am and 9am only
Saturday-7:30am Crazy WOD for experienced CFers; 9am-Regular WOD
Take time this week especially to count your blessings! 😊
Many thanks to all of the competitors and volunteers who participated in this year’s CFU WODFest!! Looking forward to seeing many of you all back next year!! Here are the results from this year:
Happy 4th of July!! Hope you all can make it in today!!
Classes at 6:30am & 8:30am only…
10min Squat Clean Technique
7 Rounds For Time w/partner: Each Partner does 7 rounds, alternating full rounds
4 Squat Cleans @ 70% 1RM
17 Sit Ups
76 Single Jumps
Work Hard, Eat Clean, Be Blessed!
One class only on Memorial Day-9am!
In July 2002, Navy Lieutenant Michael Murphy became a SEAL and earned the nickname “The Protector.” Three years later, Lieutenant Murphy was deployed to Afghanistan and put in charge of the Alpha Platoon, which was part of SEAL Delivery Team ONE.
While out on a mission in June 2005, Murphy’s team was ambushed by a Taliban force. In order to call for help, Murphy was exposed to enemy fire. He was shot in the back while trying to contact headquarters. Although wounded, he continued to fight until he was killed, giving his team members time to escape. Petty Officer Marcus Luttrell was the only survivor.
Today, not only does the movie “Lone Survivor” provide an account of the events, but each Memorial Day, in honor of Lieutenant Murphy, CrossFit Boxes across the country complete “Murph.”
MURPH
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile
*Partition reps as needed. Scales and modifications will be available at the box.
Looking forward to seeing a LOT of athletes there to honor the fallen Hero!
Who: Youth Grades 4-6, 7-9
What: Strength & Conditions + Volleyball Skills Instruction
When: Mondays & Wednesdays Grades 4-6: 3:30-4:30, Grades 7-9: 4:30-5:30
Where: CrossFit Unstoppable 605 MO Blvd Ct
Details: The athletes will be led in a 20-minute CrossFit type workout complete with stretching, mobility, strength and conditioning. We will then take to the court going over volleyball fundamentals and drills.
Cost: April-$60 (11, 13, 18, 20, 25, 27), May-$75 (2, 4, 9, 11, 16, 18, 23, 25)
This program begins on April 11th and there are limited spots available so sign up by April 6th! Please mail payment to: CrossFit Unstoppable 605 MO Blvd Ct JC, MO 65109
(If the link does not work, call or message me if you are interested and I can get you a form!)
WHY DO WE RECOVER FROM THE JERK WITH THE FRONT FOOT FIRST?
Most coaches will hammer their lifters and reinforce the idea that we want to recover from the split jerk by stepping back with the front foot about a third of the way back first, and then bring the back foot up to meet it. The basic explanation is usually something along the lines that we don’t want the athlete taking a big step and creating excessive horizontal movement of the bar overhead, but this could be done by stepping the back foot up partially too.
The goal for the jerk recovery is to keep the horizontal movement of the bar as minimal as possible. In other words, we’d like it to move up as the lifter stands without moving forward or backward significantly. This is a lot of weight in a very high position, and if it gains any momentum, it can be anywhere from difficult to impossible to control.
The reason stepping back with the front foot first is optimal is pretty simple – the back leg serves as a better post to shift the weight onto than the front in this situation. If we move the back foot, we’re placing all of the weight onto a bent knee that’s basically supporting weight directly above it; it’s somewhat like being in a partial one-legged squat. If we shift forward during this motion, which is very likely, the knee moves into an even weaker position, and it becomes difficult to support and stabilize the weight.
However, if instead the lifter pushes back with the front leg, the back leg, even if bent, isn’t really holding the weight up in the same way; it’s more of a kickstand to push against momentarily to allow the lifter to move the front foot back and the body and bar together into a higher position, which is stronger. This involves a very minimal movement of the bar backward, and then the movement of the rear leg that does require a bit more horizontal movement of the bar is performed with the lifter in a higher and stronger position.
Additionally, the abililty to recover with the front foot indicates proper balance in the split (or at least that the lifter is not imbalanced forward), so it can serve as a simple diagnostic tool.
Make sure when you recover that you actually bring the bar and hips back along with the front leg. Too often lifters step back and leave the weight overhead in essentially the same position, meaning they’ve just pulled their base out from under the weight and then have to hurry to get back under it to stabilize again.
In real life, of course, recover however you need to in order to make the lift; but make sure you’re practicing the optimal way and correcting problems that prevent it in training.
Since there is soooo much going on at CFU these days and it’s the beginning of the month AND I found a couple hours of down time (lucky me!), I thought I would throw together a few thoughts and some tidbits of info that concern the members of CrossFit Unstoppable!
WORK HARD, EAT CLEAN, BE BLESSED!
Good read from Precision Nutrition…don’t keep falling into the same hole…get out NOW! If you need help, reach out! 🙂 Have a Blessed day!
Autobiography in Five Short Chapters
by Portia Nelson
Chapter 1
I walk down the street.
There is a deep hole in the sidewalk.
I fall in.
I am lost. I am helpless.
It isn’t my fault. It takes forever to find a way out.
Chapter 2
I walk down the street.
There is a deep hole in the sidewalk.
I pretend that I don’t see it.
I fall in again.
I can’t believe I am in this same place.
But it isn’t my fault.
It still takes a long time to get out.
Chapter 3
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in. It’s a habit. But my eyes are open.
I know where I am.
It is my fault.
I get out immediately.
Chapter 4
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.
Chapter 5
I walk down another street.
==========================
Some takeaways from the Precision Nutrition Coaching team:
-Remember that changing habits can be challenging. Sometimes you might feel lost or stuck. That’s OK. Keep going. Crawl out of the hole when you need to.
Clean the slate. Don’t quit. Do your best with what you have.
-Be kind to yourself. Self-compassion changes us much better than self-criticism.
-Know yourself.
Check your “Owner’s Manual”. You know your own habits, tendencies, and patterns. What obstacles await? How could you try an “Opposite Day” instead of falling in the same hole over and over?
-If you fall into the hole, get out immediately.
Don’t linger. Start climbing. If you slip up, all you have to do is take the next positive step forward. Reach out for help if you need it.
-Do a “5-minute action”.
Knowing the hole is there is a great start. Now, try doing something positive about it.
What’s one small thing you can do today to try a different route down the street?
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
