Josh Scott

Over his summer vacation, Josh Scott has been training to start his freshman season on UC Riverside's basketball team. Josh was part of the 2007 State Champion team from O'Dea High School in Seattle and was recruited to play for Riverside. His strength and conditioning coach hooked Josh up with CrossFit Eastside to prepare him for the work that will be required from him as a starter for UCR.

Josh possesses a rare combination of natural genetic talent, a strong work ethic, and a father who's a professional basketball skills coach. He is a fine young man and a gifted athlete. He will be a force to be reckoned with in the gym and on the court.

Good luck, Josh!

Good luck, Junior Birdman

Good luck to our Chris Smith, recent CrossFit convert and devotee, and #1-ranked cross-country hang gliding pilot in the U.S., as he heads off to compete in the 2007 World Hang Gliding Championships in Big Springs, Texas.

Be safe, Chris, and may you find all the lift you can handle.

Limbo lunge

Start standing, squat, lunge sideways, finish standing. Repeat opposite direction.

It takes two

Partner assisted pullups.

Taking a dip

Moving the dip from stationary bars to rings adds a humbling degree of difficulty.

Hold for time

Official garb and methods of Superhero training exposed.

Jump up

Aim for just out of your reach. Jump up, touch, repeat.

Skin the cat

Skin the cats are a great measure and developer of shoulder flexibility, strength, body control, and spatial awareness.

Start hanging from a bar (or rings). Keeping the arms and legs straight, lift the toes to the bar, continue through a basket position, and lower yourself over into the "skin the cat," rolling all the way through to an "eagle" grip if shoulder flexibility will allow. Eyes forward, not down at the ground. Then, from the bottom, pull back up and pass the legs forward through the arms to return to the original hang position.

Obviously, warm up thoroughly, take this slow at first, use a spotter, and make sure you have an exit plan. Practicing on low rings over crash mats would be a Good Thing.