WTF?! Gil Hedley: Fascia and stretching: The Fuzz Speech

We have all woken up and gone to put our feet on the floor, but our brain seems to have put our feet there a little faster than our bodies actually allow. We wake up feeling "stiff" or "tight", but this feeling we relate to is really being caused by a build-up of "fuzz" that we have accumulated overnight. This build-up causes the sliding surfaces of your muscles to become a little sticky and, well, not really slide so smoothly. I'm sure you're all wondering, "what is fuzz?" An easy way to envision fuzz (if you haven't already watched Gil Hedley's video above) is to think of a cobweb. This cobweb-like adhesive sticks between your tissue's surfaces and in one way or another, "glues" them together. This is a completely natural occurrence and it happens every night while we are sleeping. Whether we like it or not, we all have this build-up of fuzz, but it is how we choose to address it that determines its real, potentially long-term affects.

We have all felt stiff or tight, but prolonged negligence of your fuzz can lead to everything from poor positioning on your lifts and lack of efficiency and performance during a WOD, to a worst case scenario of a serious injury. There are a lot of things that cause fuzz to build up, but the primary cause is inflammation. Whether it is inflammation from a workout or a poor diet (systemic), you are prone to inflammation, but you are also the number one person who can control it and/or take control of it. This shouldn't freak you guys out, but it should make you more aware of WHY we devote so much time and focus on our mobility and warm-up, and why we talk a lot about an optimal, healthy diet (ditch the grains, gluten and refined sugars already, will you?!). So make that extra effort to get to class 5-10 minutes early and take care of that fuzz before it gets the best of you.

-Carl and LK

Four sets of:
Weighted Pull-Ups x 3 reps
Rest 60 seconds
Pistols x 6 reps each
Rest 60 seconds;
and then,
As many rounds as possible in 5 minutes of:
10 Pull-Ups
10 Pistols (or 10 Goblet Squats)
Rest exactly 5 minutes, and then,
As many rounds as possible in 5 minutes of:
10 Toes to Bar
20 Double-Unders

Name that Athlete...

ME Upper Body
Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips

Even though many of us consider Valentine's Day another "Hallmark" holiday, I don't feel like there's any shame in using it to express the things in life that we love. Whether it be your family, your dog, your job...if you love it, why not share it? Be proud of the things in life that you love.

I am an Elementary Education major, a four-time collegiate National Champion and certified teacher. I love fitness and have found true passion in coaching the sport of CrossFit. I am an athlete and an educator, and CrossFit has helped me bring the best of both worlds together. For too long I was trying to convince myself to do something because it sounded good or simply because I liked it (or, maybe I liked the idea of it). Of all the things I have ever wanted to do, coaching CrossFit and being able to work with such amazing people is truly everything I could have ever asked for. I get to coach adults and children, expanding my knowledge while sharing what I know with every age group. There are no limits to what I can accomplish in this arena, and that's why I truly love what I do.

We can't guarantee the workouts will always be roses, but we do hope we can share how much we truly love CrossFit with all of you. We know you love what you do because we see your hard work and dedication every time you walk in the gym.

-LK

Tuesday 2/14
Complete in teams of two for time:
Row 3K
100 Wall-ball shots, 20/14 lbs.
Row 2K
70 Wall-ball shots, 20/14 lbs.
Row 1K
40 Wall-ball shots, 20/14 lbs.

Some people say that I have a little rhythm, others say that it looks like I'm having a seizure on the dance floor (thanks mom). It doesn't matter because I love to do it. It makes me feel good, and it allows me to take a break from my life, and concentrate on something rather than work. I think it's an important part of life having hobbies. It allows us to enjoy life to the fullest. It provides me with some balance, and makes me more efficient in other areas of my life.
Being a CrossFit gym owner makes it difficult sometimes to find that balance, because I love what I do. Sometimes it is very difficult to draw that line between work and play. I use my love for dancing to take me away from my working life for just a night every other week. I have recently taken up salsa dancing. Hopefully all the critics will be fans soon... JK.


What do you like to do for FUN, not work, or CrossFit!

ME Lower Body
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Every 45 seconds for 15 minutes:

1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 135/95 lbs