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Grassroots CrossFit posted on Facebook

Starting tomorrow, Open Gym time will be added to the schedule from 2:15pm to 4:15pm Monday through Friday. Coach Michael will be available to help you with skills or mobility, and to check your form as needed. Come join the fun!

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General Information

NameGrassroots CrossFit
OwnerMelissa Corral
Websitewww.grassrootscrossfit.com
Phone510-859-4431
Emailmelissa@grassrootscrossfit.com
Address2036 Blake St.
Berkeley, CA 94704

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ellie5mck published the post 15.1 CrossFit Games Open - This Is Hard on Tabata Times
Two years ago I entered my first CrossFit Games Open Competition. This is what I wrote about that...
CrossFit MPH shared a link on Facebook

Our next Elements Workshop is scheduled for Monday, March 9 at 7:15pm. Have you been considering CrossFit? Now's your chance. We have a few spots open! Email coach@crossfitmph.com or register online! http://ow.ly/JQJSk

sujain published the post Ways to Select the Best Certification for Personal Training on
In the health and fitness industry, different organizations are providing the certification for the...
Kristy Parrish published the post To On-Ramp or Not to On-Ramp on
Editor's Note: Originally published to the Beyond the Whiteboard blog on 15 December 2014 and...
CrossFit San Diego posted an article
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candra posted on CrossFit CSA
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LaLanne Fitness shared an image on Facebook

New PR board for March up. All these PRs happened in our evening classes tonight! Awesome job everyone! Get in and get yours on the board!

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Molly Eledge published the post Peanut Butter and Chocolate Gainz Shake on Nutrition WOD
Between work, gym, and home life, sometimes it gets tough to sit down and have a full on meal for...
CrossFit MPH shared a link on Facebook

Wednesday, March 4, 2015: back squat 1-1-1 Compare results to December 9, 2014. shoulder press 1-1-1 Compare results to January 26, 2015.

CrossFit Amundson posted an article
CrossFit DC shared a link on Facebook

We miss you already, Tanny! Wishing you all best with the new gig and the next chapter -- but we sure aren't letting go so easily. Fully expecting training updates on the reg all the way from Thailand! "Thank you @crossfitdc for an awesome sauce pants programming and being a sanctuary for the crazy and the fun. Admittedly, It woulda been a whole lot easier to leave had I never met these guys. But I would not change it for the world. Thank you Tom for making coming to the gym the highlight of my days. Thank you @iamjamesditrijr for teaching me how to sort of snatch and being my donut/lifting/ice skating and everything buddy/#brotherfromanothermother. Thank you @katiedeereese @invictusaz6 @missdaze @rzambard @dimaross @mjdaze for this beautiful friendship and making me look forward to seeing you guys every time. @dominic_berger your selfie skill will always be what I shoot for...and will never make it but that's okay. It makes you special. @heyheyleahfaefae your my lifting gal crush and I can't wait to see you out lift all the strong dudes #likeagirl Stay awesome guys and I will see you guys soon!!! Love, me." -- Tanny C., https://instagram.com/p/zkWZa8wVh-/?modal=true

District CrossFit shared a link on Facebook

Where do the teams stand after Week One of the DCF Open? Check the recap below and our own leaderboard here: www.districtcrossfit.com/scoreboard

District CrossFit shared a link on Facebook

#sugar. Can be delicious (read: doughnuts, cookies, tiramisu, gelato, sweet tea (for you southern folks))...but can be oh so bad. Come Saturday and get your learn on!

CrossFit Milpitas shared an image on Facebook

Shoutout to CF Milpitas member SHIRLEY who not only PR'd on her C&J while WARMING UP for 15.1 but then used that weight for the workout and then PR'd AGAIN during 15.1a! That is a lot of awesome in one sentence.

LaLanne Fitness shared an image on Facebook

When was the last time you were upside down?

CrossFit DC shared an image on Facebook

“The brick walls are there to give us a chance to show how badly we want something.” Continuing our quest for the strongest offseason yet with The Bike Rack DC and Team Sticky Fingers! *****

CrossFit MPH shared a link on Facebook

Check out our "Refer-a-Friend' Program! Current MPH members will receive $50 OFF their next month’s membership payment if a friend, family member or co-worker joins MPH! http://ow.ly/JMaJE

LaLanne Fitness shared an image on Facebook

Week 1 - Top 10

Brian King published the post STICKING THE LANDING on
A common phrase among gymnasts is “stick the landing,” referring to landing solidly on both...
Walnut Creek CrossFit posted an article
CrossFit Iron Mary's posted on Facebook

So what are the 5 most important things you would tell a new CrossFitter? What are your greatest memories and/or accomplishments since you started Crossfit? Please limit your response to 5. We will be using this on the website to help new members. Pictures are also acceptable(and are encouraged!) Lastly, what would you change inside your box? We would like to have these by Monday if possible. Thanks for your help!

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Kristy Parrish published the post Understanding Your CNS & Recovery Needs on
Working with athletes online allows me access to a wide range of folks I may otherwise not ever...
CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley - Competitor Training Warm Up and Skills 5min MB bear hug run "3RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge" CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Strength and Accessory ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 20min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (135/95)" *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 5x *for this cycle of accessory work, the overall progress of the rounds is still NFT, but each individual element should be done explosively during concentric phase and slowly on eccentric phase of motion 4rNft 5-10/side KB/DB arnold presses 10-15 KB/DB lateral shoulder flys (no hip pop) 10-15 russian dips (use boxes if you dont have bars) Metcon MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 65/45 20 HSPU 10 Alternating single leg step ups w/ bar overhead 65/45 20 BJ 24/20 400m run Cooldown/Mobility/Recovery 2:30/side (strapless) single leg rows 3RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2min skin the cat stretch on bar or rings 2min @ each: overhead triceps stretch, crossbody straight arm stretch

CrossFit Silicon Valley shared a link on Facebook

CrossFit Silicon Valley - Workout of the Day Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3 to 5 minutes box jump skill - Raise height as necessary - focus on sitting back into power position, loading posterior chain, then landing softly on the box (ninja quiet) Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE WILL USE 30X0 Tempo (3 eccentric, 0 rest/pause, fast as possible concentric, 0 rest/pause) *unless otherwise noted 16min Ping Pong w/ Static Hold (perform as A,B,C, 1min rest, A, B, C, 1min rest, etc.) A: 5 Bench or Floor Press @ 65-75% B: 5 Seated BarbelTriceps Ext (heavy as possible w/ perfect form) C: Max Rep in :25 Floor Press / Bench (115/75) or (75/55) *remember each movement starts on the next minute and there is 1min of rest after ABC... thus you will perform each element 4x Metcon Metcon (Time) 400m run 20 BJ 24/20 10 Alternating single leg step ups w/ bar overhead 45/35 20 HSPU 10 Alternating single leg step ups w/ bar overhead 45/35 20 BJ 24/20 400m run Scaled: 200m run 15 BJ or step ups 24/20 10 Alternating single leg step ups w/ PVC overhead 20 HSPU (band or box as needed) 10 Alternating single leg step ups w/ PVC overhead 15 BJ or step ups 24/20 400m run MOVING TO SPEED CYCLE - WODS NOW RAMPING BACK UP TO 90% EFFORT ON 3 DAYS PER WEEK (ATHETE CHOICE ON WODS TO GO FULL THROTTLE WITH) - DO NOT GO ALL OUT ON MORE THAN 3 DAYS Cooldown/Mobility/Recovery 1:30/side (strapless) single leg rows 2RNFT: 15 GHD HE 7/side floor rotational BE (hands laced behind head, raise elbow to sky) 10 Unweighted reverse hypers CS Recovery 2-3min skin the cat stretch on bar or ring

CrossFit Silicon Valley shared a link on Facebook

Tuesday - Avery says, "You too can eat a well measured, high-quality breakfast at Scrambles in San Jose!". Enjoy eating clean and healthy with the people you love! Good nutrition, good exercise, improved lifestyle choices make everything that’s critical to your well being better. It’s huge. — Greg Glassman Warm Up and Skills 3min MB bear hug run 2RFQ: 10 barbell floor press :30 HS hold 10 BJ + depth jump (24/20) :30 glute bridge CS Activation 3min Push-up Plank Hold 3... http://ow.ly/2VofTG

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – Team Iron-Clean battery -gymnastics densityA.Clean (EMOM 10 SC @70%x4; 75%x4; 85-90%x2)Metcon (3 Rounds for time)3 sets @ 85% AD 90sec 15 UB BF C2B Rest 2min+Metcon (3 Rounds for time)3 sets @ 85% Row 90sec 5 kipping HSPU+AMRAP strict Rest 2min

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFit Endurance1000 meter row (No Measure)Metcon (Time)Partners 1. 20 pull-ups/20 push-ups 10 hollow rocks/10 Russian twists Staggered 200 m row 2. 10 goblet squats/10 kb dc&p 10 bicycles/10 wall balls Staggered 200 m row 3. 20 walking lunges/10 step ups 10 mountain climbers/10 strike throughs Staggered...

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – CrossFitA.Clean (work to a 3 rep TnG in 10 min)squat cleanB.Power Clean & Jerk (3.2.2.1.1, rest 2 min)Power Clean + Jerk (Split or Power)+Metcon (Time)40 squat cleans with A.12 min cap

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CrossFit Future shared a link on Facebook

“SMACK ATTACK” http://wp.me/p2RAeU-2qe

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CrossFit East Village posted an article
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Fu Barbell shared an image on Facebook

A few things that bring a smile to my face: . 1. A message from Coach B (@mikeburgener)

CrossFit Fortius shared an image on Facebook

There is still 4 long weeks to go, but very happy to be sitting 23rd (only 8 spots from Regionals position) in SoCal after Week 1. Plus 6th in the strength portion :) Not bad for a gym that's only been open 2 1/2 years! #teamfortius #crossfit #crossfitopen #crossfitgames #crossfitfortius #socal #socalregionals #sandiego #sandiegocrossfit #barbell #barbellclub #gym #sandiegogym #strength #oly #olympiclifting #weightlifting #fortiuscompetitionteam #fortiusweightlifting #wod

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Tuesday 3 March

CrossFit Fortius shared a link on Facebook

The 2015 USA Weightlifting qualifying totals have been released, including the introduction of "Regional" weightlifting events. Exciting year to come :)

Paradiso CrossFit posted an article
CrossFit Mission Gorge shared a link on Facebook

The CrossFit Mission Gorge March Newsletter http://conta.cc/1NadzFz

CrossFit East Village shared an image on Facebook

Join us this Sunday for a gymnastics clinic with Cy Platt! He has over 25 years experience with this sport as well as 10 years as a stunt performer. When: Sunday, March 8th Time: 10:00am Cost: $10 Come learn some great drills and skills for handstands, handstand walking, and muscle ups!

CrossFit Mission Gorge shared an image on Facebook

❤️February PRs❤️ Congratulations everyone! We know there were many more. :) Don't forget to post any PRs you make to the PR Board.

Fu Barbell shared an image on Facebook

3 weeks before Lester (@lesterhokw) and I begin the FuBarbell + The Training Geek USA Tour! I'm so excited to be bringing this learning opportunity to the community. Knowledge bombs are going to be dropped for sure! Seats are still available, head to: . www.FuBarbell.com/Events . Negotiating the Knees. The mistake commonly made for beginners is trying too hard to negotiate the knees. Common cues like "pushing the knees back" or "getting the shins vertical" often confuse beginners on how to move the bar past the knees to get into a good power position. Done incorrectly and this portion where the bar goes from below the knee to the knee and lastly above the knee can easily engage the arms and disengage the back and legs. This is usually due to the mistiming of the first pull where the lifter begins moving but fails to break the bar off the ground. This mistiming coupled along with the active pushing of the knees back results in the combined centre of mass being shifted forward. Possible outcomes in this instance include early straightening of the legs. Or being too far over the bar which subsequently results in the shoulders going behind the bar too early in the second pull. Instead, one should be thinking of maintaining engagement of the lats to keep the centre of mass of the bar close to that of the lifter and subsequently over the feet and actively use the legs to initiate the breaking off the ground. The result of that is a balanced pull off the ground, a rigid torso during the pull and correct positioning of the lifter for the power position to appropriately use the legs. This will then increase the quality and efficiency of the pull for a good lift. #FuBarbell #TheTrainingGeek #biomechanics #becauseSCIENCE #USAweightlifting #crossfit #education #crossfitgirls #crossfitmen #weightlifting #instagramfitness #liftingALLtheweights

CrossFit Elysium shared a link on Facebook

Check out the Male Athlete of the Month for March! L http://www.crossfitelysium.com/male-athlete-of-the-month-315-cj-mccoole

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3/15 Male Athlete of the Month- CJ McCoole.

Optimum Performance Training shared a link on Facebook

Our 2nd Athlete Camp of 2015 will take place on April 18th and 19th at Life By Design Strength & Conditioning - West London CrossFit. Details of the event are provided on the website. There is lots of great information involved for both athletes and coaches. Athletes will learn more about their strengths and weaknesses and then how to put that into a training plan. Coaches will receive lots of insight into the HOW and WHY of assessment and program design. Only 25 spots are available, register now. If you are a client of ours and would like to attend, contact your coach to be registered. http://www.optimumperformancecalgary.com/p/athlete-camp.html

CrossFit Invictus shared a link on Facebook

Xiaopeng (pronounced shou-peng) is a great exercise for warming up your shoulders. Give it a try!

CrossFit Iron Mary's shared a link on Facebook

CrossFit Iron Mary’s – Team IronA.Back Squat (5.4.3.5.4.3; rest 2:30; stay fast out of hole)B.Power Snatch (3×1.1.1; rest :15/3min; build heavy)+Metcon (3 Rounds for reps)3 sets @ 97% row 200m 30 DU 20 burpees (no jump) 10 T2B row 200m rest walk 7min *goal is to keep scores within :05; keep fast

MobilityWOD shared a link on Facebook

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

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3/2/15 WOD Warm up: CFx1 + hip mobility strength: back squat 2x15@70 met-con: amrap 7 10- hang squat clean (95/65) 20- jump lunges 10- burpees