Please join us at the gym at 7 pm to watch the unveiling of Open Workout 15.2! We’ll have the VIP couch set up and the TV monitors fired up!
“Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the “power zone” (hip flexors, glutes, hams, spinal erectors, quadriceps) and upper body. In terms of power zone and functional recruitment patterns, the push press and push jerk have no peer among the other presses like the “king” of upper body lifts, the bench press.
With the push press you will be able to drive overhead as much as 30% more weight than with the shoulder press. The push jerk will allow you to drive as much as 30% more overhead than you would with the push press.
In effect the hip is increasingly recruited through the progression of lifts to assist the arms and shoulders in raising loads overhead. After mastering the push jerk you will find that it will unconsciously displace the push press as your method of choice when going overhead.” – Greg Glassman, Founder of CrossFit
20 Minutes on The Minute
Odd Minute: Set Reps of one movement of choice
Even Minute: Set Reps of another movement of choice
*Goat day is a day you get to work on your weaknesses.
You will spend time with your coach during the warm-up
coming up with two skills/movements you want and need to work on.
First and foremost, thank you to everyone who bid on the VIP couch and who donated to our charity last week – Sunny Holly Montessori Tuition Assistance! Thank you to Gillet Cole and Ashley Shoaf for attending FNL and representing Sunny Hollow in our community. We raised over $100! Thank you!
Week 2 – VIP Seat Charity: Feed My Starving Children
Founded in 1987, Feed My Starving Children is a non-profit Christian organization committed to feeding God’s children hungry in body and spirit. The approach is simple: children and adults hand-pack meals specifically formulated for malnourished children, and we ship these meals to nearly 70 countries around the world.
What you receive:
– Free Chipotle Order
– Kill Cliff and Cold Water
– RX Bar
– The most comfortable seats
– The seats with the best view of the action
– Tax deductible donation
CrossFit Mendota will also be putting together a group to pack meals on Monday, April 6th from 8 – 9:30 pm. Follow the link above to write your name down on the list. We’d love for you to join us!
History of FMSC
Your dollars are well-invested with Feed My Starving Children. For the ninth straight year, we have received the highest 4-star rating from Charity Navigator, the nation’s toughest charity watchdog.
“Only 1% of the charities we rate have received at least 9 consecutive 4-star evaluations,” Ken Burger, President of Charity Navigator, told FMSC in a letter. “This ‘exceptional’ designation…differentiates FMSC from its peers and demonstrates to the public it is worthy of their trust.”
Four stars is the highest mark awarded by the nation’s leading non-profit watchdog organization, indicating sound fiscal management and commitment to accountability and transparency. Charity Navigator scrutinizes audited financial results, board structure, and accounting practices of more than 7,000 U.S. charities annually.
Keep in mind that when Charity Navigator lists our efficiency ratio as 86.7%, they do not count volunteer time as a donation. FMSC does count volunteer time as a donation, because our auditors instruct us to do so, based on the vital importance of volunteers to our production model. Using this recommended practice, FMSC’s efficiency ratio is 92% (of total donations directly supporting our feeding program vs. administration and fundraising costs).
FMSC maintains its consistent four-star rating for efficiency and integrity while growing at an annual rate of 62% per year for the past nine years—a rare accomplishment for non-profits in the current economic environment.
Here are other reasons to trust and support FMSC:
Of 600 million meals shipped, 99.96% have reached the hungry children it was meant for.
Meals are just 22 cents each. Just $80 feeds a child for a year!
Our three meal formulas are packed with soy protein, dried vegetables and 20 vitamins and minerals—everything needed for a malnourished child to recover.
No wonder FMSC is one of the fastest-growing charities in America. Make a world of difference!
That’s RAS at work – Mel smiling while you do wall balls. If you don’t know what RAS is, google “reticular activation system” – very powerful. It actually helped Mel and Heidi begin to enjoy wall balls.
3 Sets of 3 Unbroken Touch and Go Power Cleans
2 Power Cleans (135/95)
25 Double Unders
4 Power Cleans (135/95)
25 Double Unders
6 Power Cleans (135/95)
25 Double Unders
Continue to increase Power Cleans by 2 reps each round
Double Unders remain at 25 a round
Join us at 7 pm tonight to watch the first workout of the 2015 CrossFit Games being released LIVE! Rich Froning Jr and Matt Fraser will be going head to head in the workout following the announcement.
“The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown outside the CrossFit and gymnastics community.
This movement gets you from under things to on them. Let your imagination run.
Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below.
That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.
This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among
exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.” – Greg Glassman, CrossFit Founder
Read more about the muscle up here.
Coach Travis and I are studying for our Level 3 CrossFit certification. During this time, I’ll be digging into the vault of classic CrossFit articles, some of which are written by the founder himself, and sharing them with you. Enjoy!
Required for new members, these seminars will allow athletes to focus on proper movement, scaling, and progressions for weightlifting and gymnastics. Having 90 minutes of focused attention on these elements of CrossFit set up beginners and veterans for success at our gym.
Ask your coach for a discount code within the first 30 days of signing up to receive 25% of registration.
Sunday, March 15th 10 am - 12 pm at CrossFit Mendota
12 pm - 1 pm at Granite City Brewery
After 8 weeks of hard work, clean eating, and healthy living - it's time to come together as a community, absolutely demolish our prelim workout score, blow our minds with our new body measurements, and then end it all by having a damn good time at Granite City Brewery! Click the image to register or click here.
We love visitors! Feel free to drop in to any one of our classes.
Drop in fees start at $20.
It isn't necessary to call or send an email. Just check our schedule, find out what works for you, and we'll see you then!
Members can click here to access their attendance, membership account, and payment information.
Whether it be a notebook, WODBook, or SocialWOD - our athletes record their workouts.
CFM works with Blue Cross Blue Shield and Health Partners in order to offer participating members with a fitness reimbursement. You'll need to attend 12 sessions per month to receive the reimbursement.