Get some Sunday reading done:
http://www.befitlifestyle.com/docs/SELFMyofascialRelease.pdf
I keep going on but GET A FOAM ROLLER! I have been using one for a while now and it is very beneficial. I find during runs (400m,600m etc) that my calfs and quads feel much looser and I guess this is the result of me reducing the "fuzz" that has built up in my muscles and connective tissues as a result of years of abuse on the rugby field. Basically reducing the "fuzz" (very technical term!) just means everything works much more smoothly, with no internal resistance / friction from the tissues they can perform their role unhinderd. This equals better ROM which equals more power output this means increased work capacity and efficiency of movement ALL GOOD. But prehaps more importantly the increases in flexibilty will make your day to day life easier those little niggles that evryone has and just deals with may well disappear!!
100 Burpees For Time
Post time to comments
Sunday, June 6, 2010
Saturday, June 5, 2010
WOD
Big hello to Andy who did his first WOD at CFV today since returning from Australia. Those that follow this blog will have seen that we kept a close eye on Andy's exploits while in OZ. He qualified for the regionals via the NSW/ACT sectionals, he did not qualify for the 2010 CrossFit Games in California but put in an immense performance in a very very strong field of athletes. We look forward to seeing more of you at the box!
Warm Up / Mobilise
Individual Programming
Met Con:
AMRAP 15 Mins
3 Hang Squat Clean
5 KTE
7 Box Jumps
Post rounds completed to comments
Warm Up / Mobilise
Individual Programming
Met Con:
AMRAP 15 Mins
3 Hang Squat Clean
5 KTE
7 Box Jumps
Post rounds completed to comments
Grandmother, Vintage Photo
This is my grandmother Giulia on the beach in Sanremo (famous Italian resort in the Riviera Ligure) in 1928.She was 18 and she wore very proudly an outrageous swimsuit.
Bye.
Maurizia
Bye.
Maurizia
Friday, June 4, 2010
... machined ...
MSW or Machine Side Wall or cut sides or even simply silver sides. There are many different ways to call the braking surface on a bicycle rim. However you want to call it, machining allows for a consistent braking surface. If you do a search on the ol' intro-web, you'll find a number of differing opinions on whether a machined surface is necessary or not.
One of the many things that sets Velocity apart from other rim/wheel manufacturers is our ability and desire to provide you with a number of different color options. We offer both anodized, powder coated, and image rims to maximize the color choices for your personal style. Outside of our disc specific rims, most of rim are offered in both Machined [MSW] and NON Machined sidewalls. A machined surface is needed if you go with a wheel with powder coated or image rim but not absolutely necessary with the anodized [See Urban Velo].
All this to serve as a lead into a few rims of the many rims that we got in from Australia on Wednesday. We now have a limited number of 32 hole A23 NON MACHINED black anodized rims along with a full run of all the drillings [20, 24, 28, 32, & 36] of machined INSTOCK! As most are aware, the 23mm width partnered with a 700 x 23 tire provides increased control in cornering while not sacrificing rolling resistance; gaining all the benefits of a tubular tire without the hassle of glue, a 'clinch-ular' if you will. Coming in at around 440 grams as compared to the 564 grams in the Deep V, in rims alone it is possible to take around a half pound off of your bike.
So whether you are crit racer or one who rocks a fixie. Its hard to argue against the benefits you gain when switching over to the A23. This is a rim that is truly pushing the envelope in all aspects of cycling, as riders are discovering more and more possible applications for it.
As always, contact your local bicycle shop for pricing and to get yourself a pair!
_
After a short week, it's the weekend again and looks to be a good one. Get out and ride a bit. It's the right thing to do.
One of the many things that sets Velocity apart from other rim/wheel manufacturers is our ability and desire to provide you with a number of different color options. We offer both anodized, powder coated, and image rims to maximize the color choices for your personal style. Outside of our disc specific rims, most of rim are offered in both Machined [MSW] and NON Machined sidewalls. A machined surface is needed if you go with a wheel with powder coated or image rim but not absolutely necessary with the anodized [See Urban Velo].
All this to serve as a lead into a few rims of the many rims that we got in from Australia on Wednesday. We now have a limited number of 32 hole A23 NON MACHINED black anodized rims along with a full run of all the drillings [20, 24, 28, 32, & 36] of machined INSTOCK! As most are aware, the 23mm width partnered with a 700 x 23 tire provides increased control in cornering while not sacrificing rolling resistance; gaining all the benefits of a tubular tire without the hassle of glue, a 'clinch-ular' if you will. Coming in at around 440 grams as compared to the 564 grams in the Deep V, in rims alone it is possible to take around a half pound off of your bike.So whether you are crit racer or one who rocks a fixie. Its hard to argue against the benefits you gain when switching over to the A23. This is a rim that is truly pushing the envelope in all aspects of cycling, as riders are discovering more and more possible applications for it.
As always, contact your local bicycle shop for pricing and to get yourself a pair!
_
After a short week, it's the weekend again and looks to be a good one. Get out and ride a bit. It's the right thing to do.
Thursday, June 3, 2010
CrossFit Newcastle Rugby
The guys from CF Newcastle (Oz) are heading over to deliver their CF Newcastle Rugby Seminar in September. The link and event details are on the right hand side of this page. Take a look at this video. Those of you who did last night's workout may recognise it! It was designed by Darren of CF Newcastle (Oz) and was one of the workouts for the NSW&ACT sectional. I altered the stimulus slightly by using ring dips instead of ring press ups but the WOD is essentially the same.
Rest Day / Skills Day / Make up a Workout you missed
The new Open Gym session starts for the 7 RX'D "graduates" next Friday.
NSW&ACT Sectional 2010, WOD3 from CrossFit Newcastle on Vimeo.
Rest Day / Skills Day / Make up a Workout you missed
The new Open Gym session starts for the 7 RX'D "graduates" next Friday.
A place to move
Once again, it’s been a while since I’ve had the motivation to post anything here. The fact is, apartment hunting seems to have sapped every last bit of energy from me (and sadly, it’s still not over). Any free time I might have between traipsing around the UWS looking at too-small, too-run-down apartments seems to be better spent outdoors on my patio than indoors on a laptop. Indeed, it won’t be much longer before I have to give up that treasured little piece of Manhattan real estate forever, and I’m already mourning the inevitable loss.
And frankly, my running and cycling have been sub-par of late. I’m still putting in the miles and getting out there six or seven times a week, but my paces have been slightly “off.” True, the 25oC+ weather and 75%+ humidity are not doing me any favors, but I’m used to demanding -- and usually getting -- so much more out of my body. When it comes right down to it, aside from my impromptu purchase of Lady Gaga tickets in the middle of my run last weekend (long story, but the most important point is that we now have tickets to the July 6 show at the Garden), there just hasn’t been much to say.
But yesterday, I slept in longer than usual and found myself running in the Park, sans Zdenek, at a slightly later hour. Despite it being my third consecutive day of running and fifth consecutive day of early morning action, I felt surprisingly decent. My stride seemed smooth, the warm weather didn’t feel too horrible under the shade of Central Park’s leafy canopies, and I easily fell into a groove. So much of a groove, in fact, that somewhere along the west side bridle path, I almost (literally) ran into Caitlin before I recognized her as the girl waving her arms in front of me and trying to get me to stop. At the last minute, I did, and she and I enjoyed an early morning catch-up session before heading off our separate ways (I ran through my several current apartment options with her, and, in typical Caitlin fashion, she formulated a logical evaluation on the spot). It was the perfect mid-run break, and it got me thinking that Caitlin and I should really schedule the occasional run together -- in the same direction, of course.
Today, I rolled out of bed as the sun was rising, tired and somewhat cranky from a very poor five or six hours of sleep. But Zdenek and I haven’t been on our bikes since Sunday, so we were long overdue for a spin. I wasn’t expecting much out of myself, and said to Zdenek as we were heading out the door, “If you want to cycle on your own, please feel free.” But I had spoken too soon because, once again, I surprised myself. We rode three laps today, each one faster than the last, and I managed a good portion of the ride without any assistance. In fact, for some of the time, I even lead the way. I returned home happy and satisfied, and so pleased that my cycling legs may have returned.
So while my pursuit of indoor space continues to frustrate, I can at least be thankful for the renewed sense of energy in my outdoor pursuits. Once again, I've realized that New York is best enjoyed when moving quickly. It is a very poor place, however, in which to move.
And frankly, my running and cycling have been sub-par of late. I’m still putting in the miles and getting out there six or seven times a week, but my paces have been slightly “off.” True, the 25oC+ weather and 75%+ humidity are not doing me any favors, but I’m used to demanding -- and usually getting -- so much more out of my body. When it comes right down to it, aside from my impromptu purchase of Lady Gaga tickets in the middle of my run last weekend (long story, but the most important point is that we now have tickets to the July 6 show at the Garden), there just hasn’t been much to say.
But yesterday, I slept in longer than usual and found myself running in the Park, sans Zdenek, at a slightly later hour. Despite it being my third consecutive day of running and fifth consecutive day of early morning action, I felt surprisingly decent. My stride seemed smooth, the warm weather didn’t feel too horrible under the shade of Central Park’s leafy canopies, and I easily fell into a groove. So much of a groove, in fact, that somewhere along the west side bridle path, I almost (literally) ran into Caitlin before I recognized her as the girl waving her arms in front of me and trying to get me to stop. At the last minute, I did, and she and I enjoyed an early morning catch-up session before heading off our separate ways (I ran through my several current apartment options with her, and, in typical Caitlin fashion, she formulated a logical evaluation on the spot). It was the perfect mid-run break, and it got me thinking that Caitlin and I should really schedule the occasional run together -- in the same direction, of course.
Today, I rolled out of bed as the sun was rising, tired and somewhat cranky from a very poor five or six hours of sleep. But Zdenek and I haven’t been on our bikes since Sunday, so we were long overdue for a spin. I wasn’t expecting much out of myself, and said to Zdenek as we were heading out the door, “If you want to cycle on your own, please feel free.” But I had spoken too soon because, once again, I surprised myself. We rode three laps today, each one faster than the last, and I managed a good portion of the ride without any assistance. In fact, for some of the time, I even lead the way. I returned home happy and satisfied, and so pleased that my cycling legs may have returned.
So while my pursuit of indoor space continues to frustrate, I can at least be thankful for the renewed sense of energy in my outdoor pursuits. Once again, I've realized that New York is best enjoyed when moving quickly. It is a very poor place, however, in which to move.
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