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Way Back Wednesday . . .All The Way Back To Our Last In-House Throwdown!

Ever go throughout your day and feel like you’re totally 100% confident that certain events will happen only to find out that’s not the case? Life sometimes likes to throw curve balls at us to keep us on our toes. Pretty sure that’s the story of my life.

That being said, you know how last week we were still getting people to register for our second annual 2016 Factory Meltdown? Just kidding . . . here’s one of those curve balls and unfortunately the Factory Meltdown had to be canceled. Don’t you worry buttercup, wipe those tears away and put a smile back on that face because instead we will be doing an In-House Throwdown! This will still be held on the same date Saturday, June 25th from approximately 9 AM to 12 Noon.

Now for the even more exciting part. . . . .our very own Box Bistro will be preparing a great meal for all to enjoy afterwards. We simply kindly request for anyone (not kids) planning to stay for the after party contribute $10 per person to cover the cost. Of course if you would like to bring something for all to enjoy you are more than welcome to do so.

The throwdown will still consist of 3 WODS completed in teams of two (can be same sex or mixed gender) and an individual kids heat. Sign-ups will be available on the white board. All participants will have the opportunity to engage in some friendly competition, as well as judge your fellow athletes. Each heat will be scored/judged by the next heat, allowing everyone (including coaches) to participate.

So reach out to your Swole Mate and make sure you sign up ASAP!

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Eighteen days and counting . . . . . that’s just under a short 3 weeks left till our second annual 2016 Factory Meltdown partner competition on Saturday June 25th. Have no fear, there’s still plenty of time to register (REGISTER HERE) and volunteers will be needed to work/judge the event. New to the box and not sure what this “Annual Competition” of ours entails. . . .well set those pretty little peepers on your screen because here are some details for you. . . .

The 2016 Factory Meltdown is going to be a two (2) person same sex team competition held at our box (Crossfit Factory Square). This year you have the option to register for RX, Scaled, or Masters (40+).

There will be three (3) guaranteed workouts for each division. The top 4 teams in ALL divisions will go on to a 4th and final workout. Prizes will be awarded for the top 3 teams in each division and all athletes competing will receive a t-shirt. Cannot forget to feed all of our hungry competitors either! There will be onsite food for sale.

WOD 1 – “Partner DT” 5 rounds combined (10 minute time cap) – Partner 1 can begin the work once your partner establishing getting the bar in the front rack position. Divide the reps however you see fit to get the 5 rounds done. **2 bars will be loaded with the same weight**

RX: 155/105
SCALED: 115/75
MASTERS: 115/75

WOD 2 – 15 minutes AMRAP (1 Rep minimum work requirement) –
100 Double Unders
60 Burpee Box Jump Overs at 24”/20”
400 Meter Run (P1 runs 200m then tags P2 to run 200m)

RX: As Written
SCALED: 200 Single Unders, Burpee over Hurdle 18”/12”, Same run as above
MASTERS: 100 Double Unders, Burpee over Hurdle 18”/12”, Same run as above

WOD 3 – Two Scores (12 Minute Time Cap)
Part 1 – Both partners completed 10-8-6-4-2 of:
Pull-ups (chin over bar)
Thrusters (95/65)
Rep Scheme- P1 does 10 pull-ups and 10 thrusters, P2 does 10 pull-ups and 10 thrusters, P1 does 8 pull-ups and 8 thrusters, P2 does 8 pull-ups and 8 thrusters, and so forth.

Part 2 – In the remaining time find a 1 RM Cluster **Cluster = power clean into front squat to push press is NOT acceptable. This is one continuous movement from the pull off the floor to the catch in a front squat to standing up the weight with speed out of the hole to press the bar overhead like a thruster. Push Jerks are not permitted. **

RX: As Written.
SCALED: 75/45, Jumping Pull-ups
MASTERS: RX


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Strict pull ups are a staple strength move and worth their weight in the Crossfit world.  The ability to strict pull up means strong, stable shoulders that can with stand a kip, butterfly and over head movements in general. Here’s a few tips to get you strict.

1. Work Mobility

Being able to maintain  a proper overhead position means that you have the shoulder stability necessary for the strict pull up.  Active shoulders are necessary for the overhead lifts, as well as the dead hang.  Once you are able to dead hang with active shoulder, THEN you can start working on the pull up.  Get there by working on grip strength with farmers carries and pulling strength with bent over rows (ACCESSORY WORK?!)

2. Get Some Hang Time

Yup, just dead hang with active shoulders! This will build that static strength!

3. Avoid Over doing the Jumping and Rubber Bands

If you are using bands for metcons…. DO NOT KIP.  Kipping may increase your cardio during the WOD and cut your time, but it is not helping you gain strength.  If your goal is to one day break up with the bands, control your movement.

4. Build Strength

Ring row and negative pull ups will get you there.  Preform the ring rows through the whole range of motion for the full effects.  Negative pull ups will leave you sore, so building in your sets is ok.

5. Eyes on the prize.

Keep your goals in mind and resist temptation to cheat!

6. Resist the Kip

If you can’t do 5 strict pull ups, don’t kip. Or at least, keep in mind that the more strict pull ups you can do, the better your kipping will become and the risk of shoulder injury will decrease.

7. Climb a Rope

Climb!  Even if it is the seated-to-standing version.  As long as you are using your arms to pull yourself up, it will build up the strength you need! Just remember to have active shoulders.


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keep moving

No matter how carefully we train, there are always moments where injury can occur. We can be the most careful athlete, but its unfortunately bound to happen at some point. So when injury occurs, you have two options. 1. Keep taking rest days until the injury heels. or 2. find other ways to keep moving. If you choose option one, you will be most likely be loosing out on a great opportunity of gains. If you choose option 2, you have chosen the golden ticket. By continuing to train while injured, you gain the opportunity to work on other weaknesses. You can work with those small muscles that you may not normally focus on and those lagging that you can never seem to get the hang of.  You can modify the workout to create new strengths. Try working around your injury, not through it. By choosing to continue training while injured, don’t take a few pain killers to power through. Give your muscle time to heal and find an alternative. CrossFit is pretty good at finding modifications for everything.


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Have you been taking care of your stabilizers lately?  If not, maybe it’s time to strat incorporating the IRON SCAP protocol a few times a week.
IRON SCAP is the true strengthening phase of the HIIT System. It is an intense workout targeting the key scapular stabilizers that work as a force couple to balance and promote upward rotation of the scapula. IRON SCAP is an extremely effective program for strengthening the scapular stabilizers, which will improve posture, scapula positioning/rotator cuff function and energy transfer throughout the kinetic chain. (©2016 Crossover Symmetry)
The program takes only a few minutes!  Give it a shot.