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General Information

NameMat-Su CrossFit
OwnerMichael Chin
Websitewww.matsucrossfit.com
Phone(907) 631-1053
Emailmatsucrossfit@gmail.com
Address7610 E Buckboard Rd
Palmer, AK 99645

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Jason Wilson published the post CrossFit Has the Most Passionate Haters on Tabata Times
  Every time I’m watching a video on YouTube I can’t help but scroll down to read...
CrossFit Iron Mary's posted on Facebook

I would like to take a minute to brag about the 6 am class and all athletes participating in the Luring Challenge. 2 benchmark workouts in 3 days and EVERYONE hit a PR. Nice job guys and gals. 1 more to go.....

adrummonds published the post Low Carb Bacon-Egg-Cheese Protein Waffle Sandwich! on
Just when you thought it couldn't get any better we have a protein waffle bacon egg and cheese...
liftlaugheatrepeat published the post Beef and Bacon Chunky Pumpkin Chili on Nutrition WOD
Ok guys, I am not going to waste your time with a lot of jabber on this. I just have to come out...
CrossFit Invictus shared a link on Facebook

Attention Invictus Firefighters! Register today for the 2015 Firefighter Throwdown (Jan 27th - 28th) at the San Diego Convention Center. Registration is open until November 15th so don't delay!

CrossFit Future shared a link on Facebook

“ARCHIE” http://wp.me/s2RAeU-archie

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CrossFit Elysium posted on Facebook

10/29/14 WOD- Don't forget about the Halloween Party on 11/1, from 8pm-2am! BYOB and food, but we'll have some beverages and finger food to share! Warmup: CF x 1, burgener for clean strength: clean and jerk, work up to 2 singles at 90% and 2 singles at 95% metcon: AMRAP 6 min- squat clean thruster, 135/95lb

CrossFit Mission Gorge shared a link on Facebook

Nice job on those Bar Muscle Ups today! Tomorrow: Strict Press for strength, and some running interrupted by a barbell complex for conditioning. Be sure to check our WOD page for upcoming events!

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THIS WEEKEND Coach Carl Paoli is coming out to Austin, TX and Goodyear, AZ! He will be teaching at @crossfitcentral on Saturday Nov.1 and Sunday Nov. 2 at #CrossFitFury. For more information and registration, visit: www.gymnasticswod.com/seminars #freestyleconnection

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GymnasticsWOD shared a link on Facebook

GymnasticsWOD shared a link on Facebook

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This is the best time of the day.

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FuBarbell snapbacks. Christmas is on the horizon. You ready? Drop date: stay tuned. #FuBarbell #ReebokONE #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #instagramfitness

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Pathology to Function Part II: Moving beyond "flexibility" | Pro Episode #82 Today's MWod Pro episode is part II in our series about moving from diagnosis to function. If you recall in part 1, we noted that our athlete was missing full range of motion (including stability through rotation) overhead. Today we work backwards and examine her starting position. The MWod template is straight forward, before you go consulting an expert, make sure your athletes have full start, and finish positions. Like starting a dead lift with a rounded back is difficult to correct once under load, so too is reorganizing a compensated shoulder position. When Cawley and Evans originally proposed their 10 general characteristics of fitness, they defined flexibility as "maximizing a range of motion around a given joint". The inherent problem with this definition (they are coaches and invented the Dynamax ball btw..) is that they are not coming from a physiologic position. Rather, they are speaking from a "coaching" perspective, and one that is over ten years old at this point. If we simply value a "one or zero" mindset about positioning and function, then it is easy to see why we continually see the same problems, set backs, and injuries ad infinitum. Maximizing a range of motion around a joint is exactly what athletes do when they compensate for restricted ranges of motion. Missing overhead? No problem, internally rotate your shoulders and buy your self some slack in that capsule and supportive tissue/musculature. Oh, that position is unstable and weak, but you have maximized your range of motion around the shoulder joint. Missing a good front rack shape? No problem, slide your hands so that your shoulders are in terrible position and jack your wrists. Boom, full flexibility. (Just not full Mobility) We have to account for the physiology of the joint (stable and best fit positions) when we assess range of motion and training. I know you can do a bunch of work in a crappy position, until you can't because you are injured. Or until you loose. Or, you can make a better decision. Kstar Go here for the video: http://www.mobilitywod.com/episodes/ (Must be an m|wod pro subscriber)

Molly Eledge published the post Meet the Columnist: Nell Stephenson of Paleoista on
About NELL STEPHENSON Nell Stephenson is the author of Paleoista-Gain Energy, Get Lean and Feel...
CrossFit Invictus shared a link on Facebook

We are dedicating November to "Invictus Around the World"! Starting November 1st through the 30th, post your photos of you in your Invictus shirt and you could win a free Invictus shirt!

CrossFit East Village shared an image on Facebook

Halloween Party Tickets Half Price in advance, only $5! $10 CASH ONLY at the door. What are you waiting for?

CrossFit Brand X Poway posted an article
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Brand X CrossFit Ramona WOD 10:00 EMOM Strict Pull-ups Box Jumps Followed by: 10x 1:00 Row 2:00 rest Mobility: Hips Shoulders Back

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The definitive pre-thrusters MWOD. http://bit.ly/1tRvIRN

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Walk boldly! #crossfitproper #havefundocrossfit #bebetter

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adrummonds published the post Bacon Cups Filled with Chocolate Chip ABS Protein Pancakes! on
Bacon Cups filled with Chocolate Chip Protein Pancakes! This incredible recipe comes from...
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Over the past year, I've had several women ask me if there is an "Upper Body" program, like the Squat programs out there (like the Russian or Miller Squat Programs we use). So I started developing an upper body program about 6 months ago and tested it on Rachelle and Bonnie - with excellent results so far. Rachelle left for Georgia this past week and made these T-Shirts before she left! I still need to make some adjustments before I release it for everyone, but stay tuned! This program helps develop both strength for pull-ups and ring dips, but also for shoulder strength and stability for all things overhead! #teamfortius #crossfit #upperbody #upperbodybyjesse #strength #womanstrength #sandiego #fitfam #instafit #gym #oly #pullups #fitness #sandiegocrossfit #sandiegofitness #livesore #ucsd #sdsu #usd #ymca #weightlifting

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2014 CrossFit Total Meet http://wp.me/p3sq8Z-3GK

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CrossFit Coronado shared a link on Facebook

Tuesday 28 October

crossfitapogee published the post The 5 Roles of a Coach on
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CrossFit Temecula shared a link on Facebook

Great job logging your workouts on Beyond the Whiteboard everyone! http://www.crossfittemecula.com/2014/10/27/10282014-15min-amrap/

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CrossFit Mission Gorge shared an image on Facebook

Have you been enjoying the FREE CFMG Yoga Classes every Wednesday at 8pm? Things just got better, because we are now offering TWO Free Yoga Classes for CFMG Members every week! Sunday Yoga at CFMG will begin THIS Sunday, November 2nd at 8am, taught by the lovely Nazli Takesh. We hope to see you there! Please bring your own mat/blocks/straps!

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Erin sporting her new CFC tank in Kandahar Afghanistan. Looking forward to having you back with us soon!

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Before we announce tomorrow's WOD, we want to thank our CFBH family for their love and support as Jess and I tied the knot this last weekend. We were humbled by the love and you don't know the appreciation we had for everyone, when we were able to close the Box for a couple of days, to allow our Coaches, the time to come and celebrate with us as well. We love you guys and we are so happy! Can't wait to see you guys!! Here's tomorrow's WOD... CFBH 10.28 Skills - Hang Snatch, Toes-to-bar WOD a 10 Rounds: :30 "ON" /:30 "OFF" Row for meters *Record lowest meters out of all rounds WOD b 10min EMOM EVEN - 15 Hang Snatches (115/95) ODD - 15 Toes-to-bar

CrossFit Proper posted an article
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WOD 10.27 Results!!

CrossFit Fortius shared a link on Facebook

REMINDER: The 2014 Fortius Halloween Invitational Weightlifting Meet is this Saturday. This is our smallest meet of the year, capped at 50 - and naturally it sold out in one day :) We may have to make it bigger next year! The first session is just-for-fun, costume encouraged. The other 3 sessions will be USAW Sanctioned, with several athletes looking to qualify for the American Open! Come by and watch some weightlifting on Saturday!

CrossFit Proper shared an image on Facebook

Great Monday! This week is going to be awesome! #crossfitproper #bebetter #havefundocrossfit

CrossFit Marina shared an image on Facebook

Tuesday: Skill Work: Snatch Then: 15 Minute AMRAP 3 M/U’s or 3 Pull ups & 3 Dips 5 Power Snatch 135/95# 7 HSPU’s

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

3-Position Cleans and a Main Site WOD tomorrow. Come in to our new spacious gym and enjoy all the wondrous room for activities!

Aliso CrossFit shared an image on Facebook

Babs' 6 Week Intro Crew | Night 1 #alisocrossfit #crossfit #babsbunch

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6:30 is throwing down this fun little couplet

CrossFit Redondo shared a link on Facebook

Instead of throwing pulp away, try these ideas!

CrossFit Surf City shared a link on Facebook

CrossFit Surf City posted an article
CrossFit Temecula shared an image on Facebook

A movement as simple as the push up still needs to be coached properly. Wether you are trying to RX the push up or your doing them scaled, there is always points of performance that need to be maintained. Never skipping a beat here! Strength: 5 x 5 strict Weighted Pull Ups WOD: 5 RFT Of: 6 Overhead Squats(115#/75#) 12 Hand Release Push Ups @crossfittemecula @crossfit #crossfit #crossfittemecula #temecula #community #HQstaff

CrossFit Black Diamond shared a link on Facebook

http://wp.me/s49DVY-61308

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CrossFit Hollywood posted on Facebook

Tuesday, Oct. 28th WOD: A Trio of Squats. Every other minute on the minute for load: OHS 5-5-5 FS 3-3-3 BS 1-1-1 Score = Max load for OHS, FS, and BS

CrossFit Black Diamond posted on Facebook

A word or two. Workout. Have fun if you want. Post pics of yourself doing kipping pull-ups or strict L-Sit Pull-ups. Just don't expect everyone to be with you 100% of the time. Not every person that you know is going to support you in every endeavor. That would be too weird anyway and there would never be a struggle. The struggle is everything. The pain, and hardship are part of any great struggle. Embrace them. Being told no hurts, but only if you take no for an answer. Learn to deal with doubters internally. Dealing with it may not be best served trying to convince someone who has already made up their mind. Waste of energy. Accept it. Or don't. You may find that you don't need approval. You may find self-assuredness, self-confidence, and self-reliance intoxicating. They are really quite breath-taking actually. I suggest trying them all. I know. Your CrossFit workouts are helping you with all that stuff. Just when you are starting to gain some real momentum, someone comes along and tries to drag you down. It is OK. It will only happen if you let it. Keep on Keeping on. Ain't nothin' gonna break-ah your stride. Nobody's gonna slow you down. Oh no, you've got to keep on movin'. Try not asking pretty please for permission to have someone's approval. Try to care enough not to care what someone thinks about what makes you happy. One last thing. Our workout choice is just a workout choice. Take your health and fitness serious, but don't turn it into a crusade.

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Want to work at the best gym ever? Who wouldn't! We are looking for some help with our morning classes and intern work all day. If you are interested please email info@crossfitintersect.com