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It’s a slow burn today.

CrossFit Grants Pass posted on Facebook

Snatches, Rowing, and Rich Froning. Today’s workout includes a Snatch complex along with some rowing intervals. As a coach and athlete I have developed an appreciation for the efficient execution of the movements included in our CrossFit programming. Efficiency is the ability to accomplish a job with a minimum expenditure of time and effort. These particular movements, snatches and rowing, are great examples of how prioritizing efficiency is rewarded over time. They are unique in that they are complicated movements. Each movement requires just the right sequencing of flexion and extension across multiple joints. With improved efficiency in the Snatch you’re rewarded with being able to put more weight on the barbell. With improved efficiency in rowing you’re rewarded with a faster pace displayed right in front of you on the monitor. The most accomplished practitioners of the Snatch work on it, or variant of it, nearly every training session. This means 5-6x per week for hours each day. The same can be said for rowers. Rowers are notorious for the amount of volume (90 miles per week is not unusual) included in their training. The reason I personally love these movements is that over the 7+ years of my participation in CrossFit I continue to progress in these movements. There will come a time as we age when strength, endurance, power, and speed decline along with other components of fitness, but efficiency can continue to be improved. When we’re efficient and need to go fast and lift heavy we’re able to do so by expending less effort. This may be the secret to “Old Man Strength”. So where does Rich Froning come into the equation? He is the poster boy for efficient movement. His efficiency is noticeable to anyone who watches, and he is rewarded by what we can all easily understand; winning. It is satisfying as a coach, who spends so much time teaching, encouraging, and enforcing proper movement, to be able to point to Fittest on Earth as the best example. Efficiency is gained through many, “AH HA” moments which are great, but the majority of progress is made through deep practice and repetition. So, come get your reps.

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General Information

NameCrossFit Grants Pass
OwnerChris Dunkin
Websitecrossfitgp.com
Phone(541) 450-9588
Emaildunkins@gmail.com
Address1588 SE N St
Grants Pass, OR 97526

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Kristy Parrish published the post Losing My Competition Virginity on Tabata Times
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CrossFit Grants Pass posted an article
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With the LuRong Paleo Challenge and the Whole Life Challenge in effect, it seems like it is Paleo season! Here is some really good info on Paleo carbs and some GREAT recipes too! Speaking about the LuRong Challenge...Did you know? Kill Cliff "Tasty" (the orange one) is NOT allowed on the Challenge! Kill Cliff "Free Fall" and Kill Cliff "Awesomeness" ARE BOTH ALLOWED in moderation...yay!!! They count for 2/3 of your daily sweet treat allowance. Can Le, MCF needs some "Free Fall" and "Awesomeness"...STAT...LOL! All we have is "Tasty" on hand!

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CrossFit Excellence shared a link on Facebook

Interested in Boxing to boost your fitness? This Saturday the 20th at 11am we'll be offering an Intro To Boxing class right after the regular CrossFit class. Non-members only $7! If you don't want the workout part, you can just participate in the first 30 minutes where we'll be going over beginning techniques: Hand Wrapping, Heavy Bags, Focus Mitts and more. If you're up for the workout, the second half of the hour will feature a boxing themed circuit to practice your new skills. Click on the link below. (Current members are free) Please share!!

CrossFit Train shared an image on Facebook

Welcome one of our new members Derek to the box! Glad you're here!

McMinnville CrossFit IMUA shared an image on Facebook

Homework help with Ms. Joannie started last night! The girls said they loved it and got lots done. Sign your kiddo up. It's at 5pm (right after CFKids, when their little spongy brains are the most absorbent) on Monday and Wednesday in "The Loft". You can WOD while Joannie gets the homework done!

CrossFit Train shared an image on Facebook

Jennifer had her wisdom teeth pulled on Tuesday and can't sit still. Nice little active rest session on the Airdyne.

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CrossFit Train shared a link on Facebook

http://crossfittrain.com/blog/2014/9/17/ryon-is-stoked

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CrossFit West Santa Cruz shared a link on Facebook

Affiliate Cup Registration Deadline http://wp.me/puz1A-50A

CrossFit West Santa Cruz posted an article
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Thursday 9/18/2014 WOD http://www.telegraphcrossfit.com/thursday-9182014/

Telegraph CrossFit posted an article
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Telegraph CrossFit welcomes our newest Coach, Shannon! http://www.telegraphcrossfit.com/welcome-coach-shannon/

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WOD results from yesterday

CrossFit Cypher shared a link on Facebook

"When something bad happens while the barbell is in your hand, I believe you have three choices: You can either let it define you, destroy you, or strengthen you. When you allow a mistake to define or destroy you, you are not giving yourself the opportunity to let the mistake strengthen you. I believe that you need to take ALL you learn during practice and use it to strengthen you. To make it right."

San Carlos CrossFit shared an image on Facebook

12:00 ball slams. Get aggressive! #ballslams #power #speed #wod #workout #fit #fitness #crossfit #coordination #crossfitguys #crossfitgirls #agility #athlete #paleo #pr #strength #setgoals

Arena Ready CrossFit shared a link on Facebook

Check our Ritu's article "3 Ways to Master the Art of Happiness in 90 Seconds or Less" from The Huffington Post. And don't forget to come to her Thursday evening yoga class at 7pm!

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Today's Women's Only class doing buddy carries!

CrossFit Oakland shared a link on Facebook

4 Spots Available for Strong School! http://www.crossfitoakland.com/registration-open-for-jo-ann-aitas-strong-school/

CrossFit 101 shared an image on Facebook

From home made wall balls and cinder blocks four years ago to our 7th installment and 2000 more pounds of gear. #hellyeah #thankyoulord

CrossFit Potrero Hill posted on Facebook

More than a gym -- we're a community dedicated to helping you reach your fitness goals. Thanks for your support San Francisco!

CrossFit Cypher shared a link on Facebook

Apparently we iz fayyymus ya'll! Especially our cover girl Michelle whose birthday was yesterday :)! http://sf.cityvoter.com/crossfit-cypher/biz/672076

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Remember if you didn't find a 1 Rep Max on Deadlift this past Monday, you have the option of doing so until the week ends instead of that day's strength workout. Here's Jared who, before he started his sets, stated that he was going to beat his previous max 315lbs and he did indeed. Here he is lifting 360lbs! Nice job on that massive PR Jared!

CrossFit Modesto shared an image on Facebook

9 am in action! Burpees and Kb Snatches today!

United Barbell shared a link on Facebook

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United Barbell shared a link on Facebook

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Jon and his new weight vest.

CrossFit 101 shared a link on Facebook

Congrats to Erika who got her first chest to bar pull up yesterday.

saulj posted on Facebook

6pm tonight - Sara, our photographer, will be at the gym to photograph those of you who're missing from the Athlete Wall of Fame. Don't be shy! We want YOU up there!

CrossFit Modesto shared an image on Facebook

Jason Murray repping out 115lbs Strict Presses while rocking a Total Nutrition shirt, which is a great place for pre, post, and in between Workout Supplements! Did I mention that all Crossfit Modesto Students get 20% off there?

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week16 day3 http://wp.me/p3Bc8L-nl

CrossFit 101 shared an image on Facebook

Bunless grass fed beef burger. Paleo Go!!!

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http://cfdarkelement.com/daily-wod/

United Barbell shared a link on Facebook

Here is a second chance for an unprecedented opportunity to learn from and train under the Singapore National Olympic Coach NEXT WEEK! For those of you unable to attend the weekend seminar United Barbell will be hosting Wu Chuanfu in 4 2.5hr workshops targeting Snatch (Tuesday the 23rd/Thursday the 25th) and Clean and Jerk (Wednesday the 24th/Friday the 26th) Spots are limited to get just a slice of all that Coach Wu has to offer. Each session will run from 1:30 - 4:00 at United Barbell and will cost $120. To reserve your spot, please email myself (jenny@unitedbarbell.com) or Diane Fu(diane.fu@gmail.com). Hope to see you there!

Max Fitness CrossFit posted on Facebook

WOD-9/17/14 5x3 Deadlift 85% 1 RM 10 Min AMRAP 10 Med Ball Cleans 7 Push Ups 5 Toes to Bar

CrossFit Oakland posted on Facebook

Wednesday's WOD: TIER 1 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Hang Power Cleans 12 Lunges 15 Kettlebell Swings TIER 2 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Pull-Ups 12 Step-Ups @ 24”/20” 15 Hang Power Cleans @ 75#/55# TIER 3 A. Deadlift 3 x 2 B. 4 Rounds for Time: 9 Chest-2-Bar Pull-Ups 12 Step-Ups @ 30”/24” 15 Hang Power Cleans @ 95#/65#

CrossFit Oakdale shared a link on Facebook

http://cfoakdale.com/2014/09/17/milo-tester/

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WOD- Wednesday, Sept 17 WOD Prep with Yasmen- How to prepare your body before the WOD 1. T-spine smash 2. Overhead Tissue Smash 3. Low Back Warm-Up and Stretch Bar Warm-up 2rds: 5 HPS 5 PS 5 HPC 5 PC 5 PJ 5 pause BS for MU/ Pull-ups: 5 Swing hip to …

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Guys this is Irving. This is also what hard work and dedication looks like, because Irving just hit a lifetime PR on deadlift tonight of 255lbs. He hasn't lifted anywhere near this weight in close to a year due to a back injury. But wow was it exciting to see him hit this! Great Job Irving and keep up the good work

CrossFit Sweatshop posted an article