CROSSFIT BROADWAY BLOG 

SIGN UP TODAY. The CrossFit Open is nearly here. It would be great to have everyone sign up. Anyone can do it and the whole gym will be doing the workouts anyway. Sign up at games.crossfit.com Register under the CrossFit Broadway Team. First workout is February 22nd. The goal is to get a CFB Team to qualify for Regionals!!

The CrossFit Broadway App is now availiable for purchase for your iPhone or iPad. Search for: Outside The Box App, then register with CrossFit Broadway. With this you can check out the daily workout, see whats coming up with events, watch videos and stay in touch with us!!

You can also log and keep track of your workouts.

Paleo challenge ends this weekend. Juli will be at the gym Monday after 4pm for new measurements etc.

Big congrats to Amber & FK on the arrival of little Finn. Look forward to seeing you all back at the gym soon.

 Stretch it out people.

James getting into his air squats today. A great effort from everyone today in a pretty tough workout!!

Laura & that funky elbow.

Only a couple of weeks left on the Paleo Challenge. Hope we are all doing well!!!

"Good news from the Doc!! After 1 year, officially lost 13 lbs and blood numbers show I am no longer "borderline diabetic". Much love to Ashley Frank for teaching me how to eat and getting me started, to crossFit Broadway for my daily challenges, to Shawn Chapin for the perfect sibling rivalry/cheerleader combo, and to Theo Byron my loving husband for all the support."

Great stuff Heather!!

Emma working the Power Snatch today.

Juli with a great set up for her Snatch.

Big congrats to Brooke & Link on the arrival of wee Dublin. Born on Saturday. Fantastic stuff!!

Alex just chillin.

Check out this sweet photo Douglas Segovia took of Jake jerking the other day. Great stuff. Maybe we can talk him into taking a few shots of some classes during the week. Hint hint Douglas.

The CFB crew following the CrossFit Eminence Winter WOD Fest.

Thanks to everyone that came out and supported today at the CrossFit Eminence Competition. It was a great day for CFB with Juli winning the womans & Jason winning the mens competition. Jon Pink finished 6th, Jake 13th & Tommy C 25th. Photos to come.

 Jake getting in some practice for the weekend competition. Thanks for the help Juli.

Adam getting his first Muscle Up, with a smile.

Chris loves short shorts. Dont you?

Krystle thoroughly enjoying  the high beam Wall Ball today.

Amber looking fantastic during her Power Cleans Monday.

Some good looking OH Squats from Thursdays workout.

Confidence Through Strength

What a way to finish of a great first year at CFB. The Throwdown was fantastic with everyone giving it their best with 3 workouts an a morning. Pretty damn good effort!

 Photos will be put on the CFB Facebook page shortly, along with the Christmas Party photos. Good things take time people.

Here are the top placed ladies from left to right. Meghan(2nd), Alicia from Seattle(1st) & Laura(3rd)...

And the fellas. Tommy (3rd), Jake(1st) & Kyle(2nd). Sweet trophies guys.

We will be having a CrossFit Broadway "Throwdown" competition day on New Years Eve, Saturday the 31st Starting at 9am, 3 Workouts in 2 hours. Anyone can enter. Do the workouts perscribed or scaled, up to you. Lets see who is ready for competition season! There will no classes that day, just the "Throwdown". We will have a sign up sheet at the front desk.

These fine pieces of hardware go to the winners of the Throwdown Saturday. Do you have what it takes?

CrossFit Eminence is holding a competition on January 28th. Go to www.crossfiteminence.com  for details, this would be great for people to enter to get some experience before the CrossFit Open begins at the end of February. They have both a scaled and Rx'd division. Juli and I will be entering, who else is in?

The CrossFit Broadway Hoody, gee that would make a great Christmas gift for the CrossFitter in your life!

How not to Deadlift!!

Tis the season to remember the "stache". Thanks Rob O.

Fresh out of Elements , Emily did fantastic in her first CrossFit class today.

Just a few of  the ladies at the Christmas Party Saturday Night. Oh what a night it was. Thanks everyone for making it a great one!  Dont worry, there are more great photos to come....

CHRISTMAS PARTY THIS SATURDAY, DECEMBER 10TH. 7PM. DJ BOX WINE WILL BE IN THE HOUSE!! 

Please bring canned food for the Volunteers Of America bin!

A big thanks to everyone that bought toys for the Dolls For daughters Charity. We did a great job and will make a few kids very happy this Christmas.

Good luck to Juli tomorrow as she competes in the Alpine CrossFit Olympic Lifting Competition.

Brian & Shelly a little worse for wear after finishing the Sacramento Marathon in the weekend. Great stuff you guys.

THE SHOWERS ARE FINISHED!!

There are now 2 showers up stairs for everyone to use as they need. See me to get the door code.

Not only is Gboluwaga sporting a very fine moustache, but he is also sporting a very nice, brand new CrossFit Broadway Blue Hoody. Get yours today. Just in time for Christmas!

The 6am crew enjoying the awesome sunrise this morning before their run.

This box is next to the front desk. All donations are much appreciated.

The Saturday 10am class limbering up before that great workout. Thanks Kam!!

Todays moustache of the day belongs to some guy we found on the street. Actually I think that might be Corey.

Todays Moustache of the day belongs to Wild Bill. Rumor has it that this only took 3 1/2 hours to grow. Amazing.

Charles making huge improvements on his OH Squats Monday.

A big congrats to Juli(3rd place), Jason(6th) & Jonathan(20th) after 4 workouts and a pretty demanding day at the MBS Turkey Challenge Saturday.

Juli Handstand Walking during the skills event.

Todays moustache of the day, with love from Craig, aka Beast Mode.

Its half way through Movember, as I am sure you are aware of from all the fellas sporting some fantastic Mo's around the gym lately. With these Mo's, our men are raising vital funds and awareness for mens health, specifically prostate cancer and other cancers that affect men.  To donate or to join Team CrossFit Broadway, check out:

MoSista.co/CrossfitBroadway

A tremendous end of Movember workout and after party will be held on Thursday the 1st of December. More details to follow.

Todays moustache of the day, courtesy of Gboluwaga.

And the moustache of the day goes to Rob O. Bushy to say the least.

A little craziness and mayhem from "The Seven" Thursday. Gee that was fun!

New member Shane getting after todays Push Jerks.

Our little Super Star in the making Eli, after winning 2 races over the weekend. Prize money in hand. Great stuff Eli!!

Big congrats to Chris, who got his FIRST MUSCLE UP yesterday. And then proceeded to get about 6 more. Awesome stuff.

Happy 4th wedding anniversary to my wonderful wife Consuelo. How does she put up with me! 

Yay its my B' Day!!  Happy Birthday Laura.

 Jake sporting the new CFB Hoodie that arrived today. He was actually wearing it when he set a new Snatch P.R. with 250#. Coincidence, I think not. Its called MAGIC!

Get yours today.

Big congrats to Adam & his wife, who gave birth to future CrossFitter Violet Elizabeth. Born 10/28. From Adam:" I may not finish first on the white board, but im betting im the first to rock a CFB shirt in the delivery room." Great stuff mate!

Part of the 5pm class getting after Front Squats today.

CrossFit Games Finals competitor & 32nd fittest man on earth, Neal Maddox came in to visit today for a workout. Guy is a BEAST!

Pretty damn good squat. Take notice.

Tom with some sweet hops today.

Im sure you will all be watching the Rugby World Cup Final tonight/Sunday morning, as the mighty New Zealand All Blacks take on France. Heres a little taste.

Good article regarding grains in your diet. Thanks to CrossFit Impulse.

http://crossfitimpulse.com/why-grains-are-killing-you

Hi Brett, so much less creepy witout the moustache. Kind of.

Everyone did a great job today on the Hang Squat Cleans. Heres Kelli from the 7pm class warming up.

Check out the new CFB hats, now on sale.

Garrett showing us how the KB Thrusters are done.

 Andy today gutting through "Cindy". A ton of great scores & P.R.s today.

Link on a recent trip to Arthur's Seat, Mahabaleshwar, India.....Yes the country. 

Jenn P getting after her Clean & Jerks Saturday. Big week ahead, lets get into it!

Meghan, Shelly & Kristen getting in some Jumping Muscle Ups Today. Big congrats to those that got their first Muscle Ups today. Tommy C, Dan, Chris, Max & Brian.

Rebecca & Justin busting out their Cleans in todays sprint WOD.

Part of Sundays crew rocking through the Toes to Bar.

Here's a pretty cool blog post about nutrition. Geared towards the male population. Enjoy.  Be warned it may be a little vulgar.

http://beastmodaldomains.wordpress.com/2011/09/28/my-take-on-nutrition-paleo-brownies-are-dumb/

 Kristen & Jami pulling and punching with their KB Snatches today.

Jack, Charles & Mindee getting their mobility on today, preparing for that gorgeous Over Head Squat WOD.

Members looking after members. Feel the love. Doc Michael pulling those blue stitches out of Shelly Wednesday. 

Great classes today, starting with the 9am...

And also the 4pm. Great stuff today with a ton of P.R.s on Deadlift.

Like father like son. Michael & Eli. 

New member Chris getting into the Clean & Jerk WOD Wednesday.

Brendon on his way to a good over head position. Sweet t-shirt Brendon!

The new shirts are in!! Come and get them before they sell out.

OUTSIDE THE BOX!

Jake uses CrossFit training to help him with his Hulk Hogan impressions. What do you use it for? Send me some photos of things that CrossFit helps you with. The best one each month gets a free T-shirt. jason@crossfitbroadway.com.

Lionel with a good OH position. Good on ya fella.

 ATTITUDE!!

We had a great week last week with over 50 friends & family joining as at the gym for the first time. Big thanks to everyone that brought someone along. Kristen Bauer had the most visitors so receives the "Grand Prize". Thanks Kristen!

Check out this link for a good article courtesy of CrossFit Hollywood. http://crossfithollywood.com/rx

Great turnout for todays "31 Heroes" WOD & BBQ.

31 Heroes, September 3rd. This will be the only class for the day Saturday, 10am!

On September 3, 2011 CrossFit gyms across the nation and world will gather together to honor our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds. CrossFit Broadway will be hosting an event at 10am on September 3rd. Friends and family are welcome with the 31 Heroes WOD and BBQ to follow. You must register at www.31heroes.com.

Gee we loved those Waiter Walks today didnt we!

JUMP ROPES.People have been asking about Jump Ropes and where they can get them from. Check out this web site, they have info on sizing and are probably the best ropes on the market. Let me know if you have any questions about them. If your serious about CrosSFit you should have your own Jump Rope. http://store.rxjumpropes.com/

Some of the 5:30 class today cranking out their sit ups and squats. Only 2 more days of free classes for family and friends. It has been great so far, keep it up guys. Also dont forget to RSVP for the 31 Heroes WOD Saturday.

 COLORADO OPEN:

Juli finished a fantastic 2nd & Jason 9th after five workouts over two gruelling days of competition at the Colorado Open. A great performance from them both.

So many smiles today during the team WOD. Great stuff Robin!

Thumbs up from Chris, must be a good workout. 

CONGRATULATIONS to Juli & Jason, winners at the  inaugural Warrior CrossFit Challenge Saturday!

The ladies.....

...And then the fellas from Thursdays 5:30 class getting into their first set of Wall Ball on "Morrison". Was it really that bad?

Britt completely dominated Pat in todays workout, yet he still manages a smile. Good man. 

Scenes from after "The Chief" today at the 9am class. Great job from everyone, this was our biggest Tuesday ever!!

Get it Amber!!

The kids summer camp crew after finishing today. They seem excited.

The 6am Girls all muscles & smiles  after "The Seven" Thursday morning...

And then the 5:30pm crew. Yes Garrett he is very handsome isnt he.

http://www.lifeasaplate.com/2011/08/03/dear-crossfitter-be-kinder-to-yourself/

Shelley, sporting her battle scars yet still rocked out 240 reps from her 3 rounds of Kettle Bell Swings Monday. Crazy! 

2011 Copper Triangle. Copper Mountain, Colorado.

The kids getting busy this morning at the CrossFit Broadway Kids Camp. Theres still time to get your kids in.

Then a great 5:30pm class ripping through the Toes to Bar.

Meghan representing yesterday at CrossFit Conquers competition.

Well done to Chris, Justin and Meghan for competing and doing bloody well during a very tough and hot competition.

 The CrossFit Games kicked off Friday and will be on all weekend long. Check out www.games.crossfit.com for live streaming of the events. Its a good watch. 

Check out a great article courtesy of Fletcher Fitness. What type of athlete are you?

http://www.fletcherfitness.com/sport-psychology-for-elite-fitness-crossfit-cheaters-anonymous/

A great day today with "Fran". A number of P.R.s set. Heres some of the crazy good 5:30pm crew getting after it.

Check out our very own Juli Bauer on the CrossFit Games web site today about her CrossFit Games Regional experience. Great stuff Juli!!

http://games.crossfit.com/features/videos/her-point-view-juli-bauer

Some of the great 6:30pm class today getting through their Clean & Jerks.

Registration for the CrossFit Conquer Invitational is almost full! They have extended the dates by only 2 days so get signed up! http://www.crossfitconquer.com/crossfit-conquer/2011/06/c.htmlLets get a good crew together to take this on. A perfect place to try your first CrossFit competition.  

http://pioneervalleycrossfit.blogspot.com/2011/06/is-crossfit-lifestyle.html

Courtesy of Pioneer Valley CrossFit

Wow what a great day today. WE HAD 47 PEOPLE P.R. ON THEIR 1 REP MAX DEADLIFT. Crazy stuff. Keep up the great work guys.

Garrett rocking out the wall climbs from Sundays workout.

Check out fellow Crosfitter and CrossFit Broadways friend Juli Bauer's blog below. Great new recipes everyday, as well as her perspective on life the CrossFitting/Paleo way.

http://paleohmygoodness.blogspot.com/

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on Feb. 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL, posthumously awarded the United States military's highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan.  He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.

In addition to the Medal of Honor, Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office and a park have been named in his honor.

If you want more about Murphy, read The Lone Survivor by Marcus Luttrell and Seal of Honor by Gary Williams.

A note about chalk:
Let’s have a chalk talk. The purpose of using chalk during workouts like ours is for the times when your hands have become too sweaty to create an adequate grip on the pull up bar or barbell. Chalk helps create that grip. that being said, you only need a tiny little bit of chalk applied once at the beginning of your workout. That’s it. No more than a tiny little bit..and then clap them together gently inside of the bucket. If there’s chalk outside of the bucket, then there also must have been a momentary bend in the laws of physics – as it is physically impossible to have chalk all over the place if the above directions have been followed.
Why not coat your hands in chalk you ask? One, its unnecessary and will actually lead to your hands ripping (think doing pull ups with sand in your hand) it also creates a mental dependency, which causes you to do ridiculous things like chalk up every single time you drop from the pull up bar. There it is..chalk in a nutshell. Use it wisely, use it sparingly and use it correctly. as the saying goes, “the line of chalk dust leads to the amatuer.” or something like that..

Laura and Matt getting after their Over Head Squats today.

Congratulations to Jami Toole & Rob Morino for winning the Matthew Morris Salon gift pack drawing. God knows Rob needs it.

The Beast Awakens

Here you go Kam, just for you. Great position!!

ALSO NEW GYM RULE:

Burpee Law #1
Empty bars were not made to be dropped. Neither were dumbbells or kettle bells. I understand that sometimes, it’s going to happen. I never want you to make the mistake of thinking that we would rather you hurt yourself than drop the equipment because that is not the case. The case is that we are trying to help our equipment last a lifetime.

As for empty bars, they just weren’t made to be dropped without bumpers on them and even then, I would be cautious of dropping bars with even the green bumpers. This also pertains to the removal of bumpers from barbells too. Don’t take the weight off, allowing the bar to free fall to the ground and shake.

If kettle bells or dumbbells are dropped, you owe the gym 10 burpees. If an empty barbell is dropped, you will owe 20 burpees. Thanks for your cooperation.

"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

Coutesy of Greg Glassman- CrossFit Founder.

Regional Day 2.

Workout #1

21 - 15 - 9 reps rounds of:

Deadlift (315 lbs.)

Box Jumps (30 inches)

Jason's goal was a total time of 7:30 or so...

He nailed a 5:34. Huge PR! Come out and see what it's all about.

__________________________________________

Jason did very well in the first day of Regionals, completing two very difficult workouts in a short time period. Tomorrow will be even tougher...

Watching Jason amongst some of the most elite athletes and seeing how he belongs there was inspiring. Come out and see why we have one of the best trainers that CrossFit has to offer.

We had 5 people do their first Muscle-up on Wednesday. WELL DONE!! Congratulations to Garrett, Brian, Maximo, Dylan, and Justin!

There are a bunch of you that are soooo close. Work the grip, work the first movement from the floor, ask the trainers on pointers...keep working on it and it will come!

________________________________________

There have been some comments lately concerning Burpees; how awful they are, how painful they are, how there isn't a desire to do them, etc. Some of the boys here wanted to demonstrate just how fun they really can be...(just try doing them in costume.) (At least you aren't doing Burpee Box Jumps, or Burpee Pull-ups, right?)

When UFC Legend B.J. Penn asked Greg Glassman to come up with a work out to help simulate the rigors of a fight, Glassman devised this little gem.  After the WOD, while lying flat on his back, Glassman asked Penn how that compared to a fight.  Penn responded with,"that's like a fight gone bad."

Highlights from the 2011 Southeast Regional this past weekend

ON Memorial Day

Lt. Andrew Richard Nuttall, 30, killed Dec 23, 2009.

CrossFit Broadway will only be having 2 classes this Monday, May 30th, Memorial Day...9am and 4pm.

One is Temporary, One is Forever.........

The Zercher Squat

Heres another good read to go along with the others that have been posted the last few days.  Look at the amazing results one Paleo follower discovered when he had his pregnant wife, then newborn son follow a strict Paleo diet.  Amazing! Click on the link.....PALEO BABY

CrossFit Founder Greg Glassman on why we do CrossFit

Here's another few good reads on common mistakes, and misconceptions about the changing of ones body

Skinny Fat Part 1, Part 2 and Part 3

 Check out this link below on a great article that answers a lot of questions that I get asked everyday. Courtesy of CrossFit South Bay.

http://www.crossfitsouthbay.com/2011/05/skinny-fat/

The good people at Matthew Morris Salon have provided a mens and womans gift bag(valued at $300.00 each) to be given away to 2 lucky CrossFit Broadway members. Be sure to drop your business card in the bag on the desk. Also all CrossFit Broadway members receive an instant 10% discount on any services at the salon. Ask me if you have any questions.

Consuelo & Garrett getting after some Toes to  Bar. Arent they fun.

The tyres made their big debut today. Great fun. Throw that knee up Brian!

Look at these 6am ladies go!!!

A great turnout for our 1st Yoga class on Saturday. A huge thanks to Amber who did a great job. Dont forget about our Pilates class this Saturday after CrossFit. $10.00 per person, sign up at the front desk. Also we have our Pub Crawl Friday night , sign up on the white board if you are going to make it. Good Times!!

MEMBER PROFILE

This is our  first installment of the member profile, I will be asking for me so be ready!

A great turnout on Saturday for our Open House. Big thanks to everyone that showed up.

NO CLASS THIS EASTER SUNDAY. ENJOY THE DAY!

Dont forget about the Open House this Saturday, April 23rd. Bring all your friends and family in for a free workout. 10 & 11am with a BBQ and drinks to follow

Amber getting some mobility work in, even with the heels on. Great stuff.

Aaron, John & Angela ripping into some thrusters at todays Elements class.

Why we should never give up.

CrossFit HQ Trainer and web celebrity Pat Sherwood randomly stopped by the other week. Thanks for stopping in Pat!

Chris getting prepared for Wall Climbs yesterday. Apparently he suffers from nose bleeds.

Current All Black and CrossFit Canterbury(NZ) co-owner Own Franks makes a huge hit.

The movements shown in this video are what are acceptable for tomorrows workout.

A great efffort from everyone today during "KELLY". There were some very inspiring performances, great stuff. This is the 4:30pm crew ripping into it.

Another great Sunday Funday crew yesterday with 18 in the class. Great stuff.

Rich Fronong Jr, 1st place after week one of the CrossFit Open. Check out his performance below.

Last weeks great Sunday Funday crew.

"Daniel"

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

FIGHT GONE BAD TODAY!!

Fight Gone Bad (F.G.B.) was originally designed about a decade ago for  LW UFC Champ BJ Penn! When BJ Penn did F.G.B. for the first time, he was put flat on his back when it was over! When he was asked about to compare the workout to a fight, he said it was like a "fight gone bad".

F.G.B. was designed to match the time and domain of a UFC fight, while EXCEEDING its metabolic demands. Meaning, whatever the demands were in a UFC fight, F.G.B. exceeds them in terms of force (heavier), distance (longer ranges of motion), and time (work faster). In the workout, you work for 5 minutes on 5 different stations (Concept 2 Rower, Wall Ball, SDLHP, 20" Box Jump, and Push Press) and rest for 1-minute. Normal F.G.B. lasts for 3 rounds, while a Championship Fight or Championship F.G.B. would be 5 rounds long. The reasoning behind the 1-minute at each station then on to the next station, was because Coach Glassman didn't want stamina to be a significant factor in the workout. Since localized muscle endurance limitations reduces the metabolic demands by cramping you up and forcing you to rest, in this workout right when localized muscle endurance is about to be a significant factor you move to the next movement. Thus, 1 minute was deliberately chosen because it is the time limit found at the crest of the glycolytic pathway (the middle metabolic pathway).

The 6am girls getting their mobility on. Great pose Trishia.

Recipe Of The Week

• 10 Handstand Push Ups

• 10 Squat Clean (135#/95#)
• 10 KB Swings (70#/55#)
• 20 Pull Ups
• 400m Run