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Dallas Metro!! The CrossFit Movement and Mobility Trainer Course is coming to you! Saturday, May 2nd at CrossFit 214. T-Pain (aka Dr. Theresa Larson DPT) will be giving you the tools to help yourselves or your Members. Register here:

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Jill Miller’s Yoga Tune Up® = required reading.

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Small but great group of attendees in Ridgeland, MS today for the CrossFit Mobility Cert at CrossFit 601. Great discussions and good questions that kept me on my toes. Worked some new and interesting techniques and strategies. Fun day! ~Dr.Travis

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Day 9’s drawing winner of our 12 Days of Christmas giveaway is @krazykiss79 who was nominated by @DanSpring Congrats, Lorraine! Keep tweeting for 3 more chances to win. Just tweet @mobilitywod + #MwodXmas + person u want to give a 1-year Mwod Pro sub to.

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5 questions with Gray Cook; Part 2: Do You Favor a Specific Style of KB Swing? | Community Post Today we bring you part 2 of 5 of our ongoing conversation with Gray Cook. In our practice, we regularly see athletes performing swings overhead without the requisite thoracic and shoulder capacities to be able to maintain positions of high integrity. What we normally see are internally rotated shoulders, bent elbows, overextended lumbar, and forward head on neck tensioning compensation. Yes, you can swing this way (I personally think the overhead swing tells us a TON of information about an athlete both when they are fresh and when they get tired….) but it creates several problems. First, the terrible shapes and patterns that the athlete are reinforcing with the poor movement just ghost/reinforce dysfunction in other domains (like doing anything overhead…). Second, when that compromised overhead KB shapes lends itself to a terrible start for the next swing cycle. I mean who wouldn’t want to be overextended and disorganized at the shoulders and elbows before breaking the fall of heavy piece of iron. Needless to say, what if I did have full overhead capacity and solid spinal mechanics? Which is better, the Western American style kettle bell swing or the Hardstyle swing popularized by Pavel Tsatsouline through his previous work with the RKC and currently with StrongFirst? Gray: If biomechanics come in the play, let’s ask the biomechanist and then for practicality let’s have a discussion about time, process, and intention. I went to Dr. Rob Butler at Duke University’s K-Lab and did just that. What were the results of his study? Now we can revisit time, process and intention. 1. American Swing takes 28% longer than Russian Swing. 2. American Swing lower peak forces and lower average force during swing 3. American Swing requires weight overhead and we see reversal of hip extension pattern to hip flexion with weight over head Time: The American swing takes longer Process: The American swing produces less force but comes with a greater risk of UE/back injury—albeit any exercise does with bad form. Intention: If exercise is the goal, why would we want to do something that takes longer and produces less force? We should seek greater efficiency . . . not create unnecessary inefficiency. for links to audio and the last episode, go here. (this is a community post) Kstar

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Pathology to Function Part II: Moving beyond “flexibility” | Pro Episode #82 Today’s MWod Pro episode is part II in our series about moving from diagnosis to function. If you recall in part 1, we noted that our athlete was missing full range of motion (including stability through rotation) overhead. Today we work backwards and examine her starting position. The MWod template is straight forward, before you go consulting an expert, make sure your athletes have full start, and finish positions. Like starting a dead lift with a rounded back is difficult to correct once under load, so too is reorganizing a compensated shoulder position. When Cawley and Evans originally proposed their 10 general characteristics of fitness, they defined flexibility as “maximizing a range of motion around a given joint”. The inherent problem with this definition (they are coaches and invented the Dynamax ball btw..) is that they are not coming from a physiologic position. Rather, they are speaking from a “coaching” perspective, and one that is over ten years old at this point. If we simply value a “one or zero” mindset about positioning and function, then it is easy to see why we continually see the same problems, set backs, and injuries ad infinitum. Maximizing a range of motion around a joint is exactly what athletes do when they compensate for restricted ranges of motion. Missing overhead? No problem, internally rotate your shoulders and buy your self some slack in that capsule and supportive tissue/musculature. Oh, that position is unstable and weak, but you have maximized your range of motion around the shoulder joint. Missing a good front rack shape? No problem, slide your hands so that your shoulders are in terrible position and jack your wrists. Boom, full flexibility. (Just not full Mobility) We have to account for the physiology of the joint (stable and best fit positions) when we assess range of motion and training. I know you can do a bunch of work in a crappy position, until you can’t because you are injured. Or until you loose. Or, you can make a better decision. Kstar Go here for the video: (Must be an m|wod pro subscriber)

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candra posted on CrossFit CSA
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CrossFit CSA posted on Facebook

Power WOD 4/24/15 Back Squat 10x2 at 60% 1RM ***Focus on FORM AND SPEED! Rest no more than 1 min between sets Asst: EMOM 20 min ODD- 50' Burpee Broad Jump EVEN- 7 Strict Pull Ups ( or 7 banded strict pull ups- use lightest band possible)

CrossFit CSA posted on Facebook

Part A) Work up to a moderately heavy Snatch weight, then... 10 min EMOM of: 1 Snatch *Pay special attention to your foot work, getting as tall as you can in your pull, throw the weight to lockout every time. Part B) 3 rounds for time: 10 OHS (135/95) 50 Double Unders

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Antioch CrossFit posted on Facebook

SAVE THE DATE!!! Battle on sunset 2 will be held on Saturday August 29th!!! We will have Rx, Scaled and a Masters Division. I'll provide more details the closer we get! If you have any questions...please feel free to email me at

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We are an official pick up site for Tara Firma Farms! They do their drop TODAY (every Thursday!) Get your grub on!

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How does your family attack the weekends? Hopefully it's not in front of the T.V.

Another Level CrossFit posted on Facebook

Starting Monday, April 27th at 9:00am Chase will be hosting a yoga class. You asked for more and we heard you. Yoga schedule: Monday - 9:00am Wednesday 9:00am & 7:00pm

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Looks like cfvv promotion, to me. Congratulations once more athletes, come celebrate tomorrow at 630pm with us.

San Francisco CrossFit posted on Facebook

Hey All, only a few spots left for the ROWING workshop this Sunday!

Big Horn CrossFit posted on Facebook

A good man can make you feel sexy, strong, and able to take on the world. Oh wait ... that's CrossFit ... CrossFit does that.

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We turned the "Events" board into a "Goals" board -- make sure you write down THREE of your goals...then, you'll be able to see them every day you come in!

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Coach Ben is proud to announce three more CrossFit One Academy athletes have earned their wings! They are now ready to take flight in regular wod classes and we're super excited for them! Congratulations Jake, Heather, and Mahkai!

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Today's Endurance WODs for 5pm are: Endurance - EMOM: - Evens: 10 Wall Balls (20/14) + 20 Supermans - Odds: 10 Jumping Lunges (R/L = 1) + 20 Hollow Rocks Run Club - 3 Rounds for time: - 500m Row - 21 Wall Balls (20/14)

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Ah, to be young and ridiculously flexible. Especially after 100 burpees! #crossfit #crossfitdeco #gals #burpees #flexibility #crossfitteens #wod #workout #girlsruleboysdrool #keepcommentsGrated

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Verve and @barcode_fit have teamed up to make a Verve Regionals shirt. It is available through pre-order only. Wear the shirt in support of #teamverve, all proceeds go towards sending the team to Dallas. In store pick up will be available before Regionals. Shipped shirts will go out after Regionals. Order by Sunday April 26th, 6 pm. #regionals bound

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Check out Googs' article on his two year CrossFit anniversary! "In the ensuing years, I've traded some fat for muscle and yet I'm about 20 pounds lighter than I was. I can hop on the bike and go hammer out some miles, or hike a mountain, or run a 5K in about 20 minutes. Like, right now, if need be. But I get the best satisfaction out of just showing up at the gym five times a week, and doing what's on the board, or whatever Ryan the Olympic Weightlifting Coach tells me to do. Occasionaly I get to try the same workout a second or third time (in two years of this stuff, I've yet to do any one workout more than 4 times (and that is awesome)), and revel in the progress. I'll either do things faster, or with more weight on the bar, or less "scaled" in some other way. Inching closer to doing the workouts "as prescribed" is a goal that never goes away, and always keeps things interesting. In short, I am a new dude since starting CrossFit, and I hope to continue doing it for a really long time."

Lifeworx Fitness posted on Facebook

Thruster x3 WOD 9-7-5 Hand Release Burpee Snatch (135/95)

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My fitbit #Fitstats_en_US for 4/22/2015: 19,030 steps and 8.5 miles traveled.

CrossFit Campbell shared a link on Facebook

What would you attempt to do if you knew you could not fail? #crossfitcampbell

CrossFit Deco posted on Facebook

The workout for 4/23 is... Tabata: Handstand Holds WOD - 4 Rounds, switching movements each minute. 1 min rest between rounds. For total reps: 30s on/30s off - Jumping Lunges (count each lunge, not R/L = 1) - Plyometric Push Ups - Slam Balls (40/30) - Grasshoppers (count each touch, not R/L =1) Suggested Stretches: Couch Stretch, Samson Stretch, Chest Opening on the Wall Jeopardy! Category: Ancient History Answer: You probably don't have to consult an oracle to know that the Pythian Games were held every 4 years in this city

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Be sure to check out today's #CrossFit #WOD on the I AM CrossFit site!

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Whiteboard 4/22/15 1RM Push Jerk and The Great Earth Day "Clean" Up

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It's official!! #teamverve is heading to Dallas, TX for the South Regionals. We are super excited. Stay tuned for a link to pre-order a #teamverve Regionals T-shirt to wear in support. And over the next few days you will get to meet the 4 men and 4 women who will be representing Verve. Nate, Anna, Courtney, Lillie, Nicole, Trey, Eric (not pictured), and Matt (not pictured). S@#t is about to get real. @bananna2042 @elillie10 @foshosheps

CrossFit Refinery posted an article
CrossFit Verve posted on Facebook

New WOD: Power Snatch 3-3-3-3-3 Overhead Squat 2-2-2-2-2 Snatch 1-1-1-1-1 Then, every minute on the minute x 5 minutes: 1 Snatch @ 75% of today’s 1 rep max Post loads to comments and BTWB #teamverve Regional shirts, get ‘em while you can!! It’s official!!! #teamverve is...... Click for more:

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Good things to remember.

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Thursday | April 23rd

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You know what time it is!!! #likesforburpees #burpeesbuildcharacter #letumhaveit #springbuybackplan

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Big Horn CrossFit posted on Facebook

WOD 4/23/15 5-minute AMRAP of: 30 Double-unders 10 Push-ups Rest 2:00 5-minute AMRAP of: 30 Double-Unders 8 Knees-to-Elbows Rest 2:00 5-minute AMRAP of: 30 Double-unders 6 Burpees

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#crossfit305 #crossfita1a #webelieveineachother #worldsbestgym

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#Repost @bicepslikebriggs・・・Tuesday's Regatta: 3 x 500m @2km pace on 2 min rest (1:47) Rest 6 min 3 x 500m 3 seconds faster than 2km pace on 2 min rest (1:44) Rest 6 min 1 x 500m 6 seconds faster than 2km pace (1:41) Rest 2 min 1 x 500m all out effort (1:36.3) #rowrowrowyaboat #miamiheatsucks #humiditymakesmeshiny #teamPRGNX @reebokfitness @roguefitness @progenex @glc2000uk @themarcpro @onutritionals "" by @ianwittenber

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More Outstanding results from some Amazing Athletes!

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CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit View Public Whiteboard: Metcon 23 (Time) Row 750 Meters 40 Burpee Box Jump Overs 24/20" Run 800 Meters 6 Rope Climbs, 15' 100 Walking Lunge Steps 50 Double Unders 40 Wall Ball Shots, 20/14#, 10/9' 30 Burpees Burpees are 2 foot to 2 foot (no walk back/walk up), touch 8/7' target Supplement Metcon (No Measure) GHD or Floor Core Circuit 20 Side touches 10 GHD Sit ups 10 1/2 GHD sit ups 3 Rounds GHD version: Floor version:

CrossFit 305 shared a link on Facebook

CrossFit 305, CrossFit A1A, Stirling Road CrossFit - CrossFit Unloaded View Public Whiteboard: Gymnastics Metcon (No Measure) 10 min EMOM 1st min3-5 strict pull-ups 2nd min 5-10 shoot thrus Metcon (AMRAP - Reps) From 0-3 minutes 200 meter run 10 burpees From 3-6 minutes 200 run 15 burpees From 6-9 minutes 200 run 20 burpees From 9-12 200 run 25 burpees From 12-16 minutes 200 run Max burpees! Score is total number of burpees Core 10 rounds 10 Russian twists(no weight) 10 v-ups

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Came-row, Rowmy Pop and Scott Rowberts finishing up the 2011 regionals event 1

CrossFit Peachtree posted on Facebook

WOD for Thursday, April 23rd, is... OLY A. 6x1 3-Position Clean + Push Jerk (Top Down, high hang/hang/floor/jerk) (ONLY 6 lifts!) B. 8x1 Power Snatch (ONLY 8 lifts after your warm up!) C. 5x3 Snatch Grip Push Press + 2 OHS ENDURANCE For Time 3 Rounds 800m Row 100ft Bear Crawl 800m Run

CrossFit Prestige posted on Facebook

710 (4/23/15) *Laying off the barbell and shoulders today. 20 minute amrap 50 Box Jump Overs #24"/20" 400m Run (weather permitting) 30 Cal Row 20 Med Ball Cleans #20/14