Jack 
Jack is 2 and has perfect squat form. Check out how LOW he gets. We're all born with the full range of motion but loose it if we don't train to it.

CrossFit uses several variations of the squat: back squat, front squat, and overhead squat. One important aspect of the squat, as with other olympic and powerlifting moves, is full range of motion. Rarely do you see a squat performed in the gym, and when you do see it, chances are it's a partial squat where the hips do not drop below the top of the patella. Many times the range of motion is only a few inches, sometimes called a quarter squat. Why? Because most people can't load up as many plates on the bar with the full range of motion. It's easier to move heavy weight with partial range of motion, but what are we trying to achieve? Another myth you've probably heard is something along the lines of "I have bad knees and so I can't go deep when squating". Consider this:

"In a partial squat, which fails to provide a full stretch of the hamstrings, most of the force against the tibia is upward and forward…This produces an anterior shear, a forward-directing sliding force, on the knee, with the tibia being pulled forward from the patellar tendon and without a balancing pull from the opposite hamstrings. This shearing force – and the resulting unbalanced strain on the prepatellar area – may be the biggest problem with partial squats."

Mark Ripetoe and Lon Kilgore, Starting Strength, 2nd edition

What does this tell us? Partial squats provide forces on our knees causing pain, and often times it's blamed on squatting. The solution may be to put ego aside, strip off a couple of plates, and train to full range of motion. It will take some time and practice to build up the amount of weight you can move, but the payoff is huge:

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat."

Mark Ripetoe and Lon Kilgore, Starting Strength, 2nd edition

The girls From CrossFit 801(http://www.crossfit801.com/) doing "Fran"

The video above is of some of the female athletes from CrossFit 801 doing the "Fran" WOD. For those of you that don't know, Fran is 21-15-9 of thrusters and pull-ups. You'll get a pretty good idea of what it is by watching the video. Sometimes people wonder if CrossFit is for them. Sometimes they feel they're not strong enough, sometimes they're apprehensive about embarking on a new workout routine, and on occasion they might not see the validity of constantly varied functional movement performed at high intensity. In the beginning, you likely won't be blowing up the clock and running through workouts without scaling…in the beginning. But invest time, invest effort, and throw yourself at it and you soon will. So, watch the video above. Chances are these ladies didn't start out blowing up Fran, but they are now!

KC_CF Games
Contreras during the 2nd workout of the 2009 Rocky Mountain Regional CrossFit Games.

But CrossFit changes everything. It taps into those parts of our psyches that house competitive instincts and fuel our physical pursuits. It calls upon dormant hormones and startles to awareness the athlete in all of us. With each WOD, we are forced to decide how hard we will push, how fast we will go, how much we will lift, how well we will move. Unlike our contemporaries gliding on the elliptical machines with magazines in hand, we cannot go through the motions of our exercises while thinking about something entirely unrelated.

Allison Belger, CrossFit After 40, CrossFit Journal, January 2010

The thing about CrossFit is that it is measurable, either by recording the weight of a lift or the time a specific WOD is completed in. For those of us who have been CrossFitting on our own, without a coach, and without other athletes, we've been missing out. Simply performing the WOD with others improves performance. Humans are naturally competitive, and the fact is that if you are behind someone during the WOD, you're going to push harder. And if you're in the lead with someone breathing down your neck, you're going to push harder. Add a coach gently encouraging you, and you're getting it. But don't worry, keep on with your WODs and be sure to record your times. Evolve will open it's doors soon, and you'll see a measurable difference in your performance!

 Warrior Warrior
 Photo from www.chicagonow.com
 

http://www.warriordash.com/

On August 21st, for the first time in Colorado, the epic Warrior Dash will come to Copper Mountain. This 3.27 mile race tackles the ski hills of Copper, obstacles including junked cars to climb over, cargo nets, walls, tunnels to crawl thru, a mud pit with barbed wire to crawl under, and the finish line is on fire. Seriously, you jump a flaming line to finish. Constantly varied functional exercise indeed. At the finish line there's free beer, a turkey leg, and live music. And as part of the registration you get a free viking hat. A viking hat! Sounds awesome, huh? So if you're up for it, join us. Evolve will be closed for the day, which is funny to already have a closed day when we're not even open yet, but we couldn't pass up a challenge like this. When you sign up, choose the 11:30 wave and go get some!

CF Games_1
2009 Rocky Mountain Regional CrossFit Games

This page will soon contain Evolve's WODs for all to see. But for the time being, we'll keep updating with what's going on with Evolve in this new beginning, we'll throw out links to cool things that may help you in your quest for fitness, or we'll ramble. Today is a ramble day!

So we've asked ourself more times than I can count, "What are we doing?" Why are we starting Evolve, and what do we hope to gain. It's simple. CrossFit has changed our lives for the better. It's tough to put into words, but those of you who know understand, and those who don't know yet, you will! We want to CrossFit. And we want to teach people to CrossFit. That's it. But as anyone who has started a business will tell you, there's a lot to do before you get to do your thing. So here's what we're doing.

We have the luxury to do this our way because we already have day jobs. We want to be successful, but we also want run Evolve the way we think businesses should be run, the right way. So, we're going to use our existing relationships and develop new ones. We're going to keep as much local as possible. And by that I mean contracting work, equipment purchases, t-shirt printing, insurance, etc. And by local, it may not be Fort Collins, it may not be Colorado, but then it will be with someone who understands what CrossFit is about.

We're also going to develop a community. We're going to give back where we can, because community  is what sustains businesses. But we're also going to develop a community around Evolve. An encouraging community where everyone will thrive through their workouts, and the relationships they build in our box. Again, it's tough to put into words, but you'll see it and you'll feel it. Get excited, because it's getting close! 

Photo of the 2009 CrossFit games sandbag carry, from Orange Coast CrossFit (www.orangecoastcrossfit.com)

"Pain, I came to feel, might well prove to be the sole proof of the persistence of consciousness within the flesh, the sole physical expression of consciousness. As my body acquired muscle, and in turn strength, there was gradually born within me the tendency towards positive acceptance of pain, and my interest in physical suffering deepened."

Sun and Steel by Yukio Mishima

There are some people who will push themselves beyond what others would call reasonable limits. Climbing peaks over 25,000 feet, ultramarathons, SEAL training, Ranger school, 1000 pound dead lifts. Some people have tapped something in themselves that allows them to push farther than others. It's tough to explain, but everyone has the capacity to push farther. It doesn't have to be as dramatic an event as mentioned above. We all have the opportunity every day to dig deeper. So the next time you're doing a WOD and the clock is running, get yourself to the place where you go a little harder, push through the discomfort, and get yourself a PR. You'll be glad you did.

 

Deirdra's Pullupsfrom TJ Belgeron Vimeo.

…because I'm too old, I have too many injuries, I'm not strong enough, I don't want to get hurt, it's too hard, it's too technical, I can't lift heavy weights, I can't run very fast…These are just a few of the things we've heard people say when encouraged to give it a try. It's said that CrossFit is self-limiting. The people who should be doing it will eventually find it, try it, and never look back. The statement acknowledges that it isn't for everyone, and if you wind up giving it a shot and it's not for you, you'll know it. "I can't do pull-ups". We hear this a lot too. Not many people get into CrossFit and can bust out more than a few pull-ups at a time. It's a skill. It needs to be practiced. But you shouldn't say "can't". Check out the video above of Deirdra, who works out at TJ's gym. On her 60th birthday Deirdra went for 15 unbroken, unassisted pull-ups. My bet is that Deidra didn't start CrossFit able to do that many pull-ups, but she found CrossFit, it was for her, and she worked at it. When you think to yourself  "I can't do pull-ups", re-watch this video and go to work!

Russian gym
Photo from englishrussia.com

So the few of you who may be keeping up with the site (thanks mom!) may be wondering where we'll be opening and when. We are too! We were told my several affiliate owners that the hardest part of this journey would be finding a spot that works. They weren't kidding. We have looked at a dozen different spots, come close to signing on the dotted line for a few of them, but roadblocks have kept us from getting in. But fear not, we have found a spot that will work, and are waiting for word on a 2nd spot so we can make a final decision. We still feel that March 1st is a reasonable start date. If the place falls through, see the picture above. That may be what you have to look forward to. In the mean time, keep checking back as we will continue to update the site with CrossFit related info, and we will thoroughly document the transformation of our new space.

Ski
Photo from steamboatskibumbs.blogspot.com

Ski Magazine recently sent one of their bloggers to Boulder CrossFit to get in shape for this year's ski season. In this short article Hillary Rosner talks about CrossFit in general as well as her progress over just a couple of months. Check out what Hillary, who admits she is not the gym type, thinks about CrossFit.

http://www.skinet.com/ski/fitness/2009/12/cross-fit-filthy-fifty

 
 Usda food
 

 Diagram_zone_pyramid
  
The top is the old USDA food pyramid. The bottom is the Zone food pyramid.

Diet is a huge part of any fitness program. Without having your nutrition dialed in, you will never reach your potential. Your diet will do more for you than any workout program can. We've heard it put in this context, which really makes sense: The 23 and 1 rule. 24 hours in a day. You spend 1 hour working out each day. 23 hours are left to undo anything you did during that 1 great hour. This is where your nutrition comes in. Try to make the remaining 23 hours beneficial with good dieting habits.

There will be a nutrition seminar on Saturday and Sunday, 7 PM, at the new Fire Station 4. The same info will be discussed both nights, this will allow people from all shifts to attend. It will be informal, and we'll discuss basic nutrition and then detail The Zone. Handouts will be provided but bring something to write with and bring your questions.

If you're not a PFA firefighter, you're welcome to attend. Call Jon or Gino at the numbers listed on the contact page.

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