Doing lines

Accelerate quickly, change direction quickly.

Repeat. Repeat. Repeat...

Up and over

Hooverball

Brachiation

Climbing, pulling, and swinging movements focus on large muscle groups, develop grip and forearm strength, and improve both external object and body control, and thus have broad functional application to other forms of exercise, work, and sport (rock and ice climbing are just two of the most obvious examples).

The kind of “lifting” involved in body-pulling movements such as rope climbing and pull-ups complements the hip- and trapezius-oriented pulling movements we do in the deadlift and Olympic lifts. The type of pulling required to pull the body against gravity or other resistance toward the hands—and in moving and lifting the body while hanging—engages different muscles in different ways, making the lats, posterior deltoids, chest, and biceps the prime movers.

For more, see the CrossFit Journal issue on macroclimbing from 2004.

Iron grip

Training strength and fine motor control in the wrist, forearm, and grip by rotating and balancing a kettlebell on its handle.

She's got pull

Small woman, big power.

A 40-kg "sumo deadlit high pull," as it's known (or, as we prefer to call it, more accurately, a "sumo deadlift upright row.")

CFES closed on Memorial Day 2009

What's Heat likely smiling about?

Note that we will be CLOSED on Monday, May 25, '09 for the Memorial Day holiday.

However, the 10:00 am class on Saturday is on as regularly scheduled, so come get your fix then if you're in town.
Summer's coming!

Prep

Prepping the mind and body for the challenge ahead.

No Saturday class on 5/16/09

Photo: Ilya, during last Saturday's "Football Gone Bad" workout.

There will be no class this coming Saturday, May 16, 2009. We'll all be at the CrossFit Games NW Regional Qualifiers in Seattle instead. Come on out and join us. It promises to be an awe-inspiring spectacle!