I get it!!!

Being a coach is a lot like being a teacher. We talk, show, explain, re-explain, and re-show hoping that the big picture comes together in our students mind. We search out new ways to explain common things. It's scary to try new things on a class of people.

It makes all kinds of sense in your head. Until you get into a class and it all falls apart or is a total bore. Sometimes we coach or teach things that won’t apply to much of anything for months, then it will come into play and all we can do is hope you put the pieces together.

It might sound stupid but worrying about what you get out of class keeps us up at night. We aren't coaching you in any earth shattering matters. We are not giving you the answers to life changing questions. (maybe we are) We are coaching you to be fitter and healthier people. Its fitness, but we take this fitness stuff seriously.

So the other night we had a WOD that I've never coached a group of people in. It was a breathing ladder, old school Jen Conlin style. I got it from another extreme fitness site years ago. In trying to push limits and keep things interesting I gave it a go in hopes that it will help some of you in your fitness goals.

At the end of class it all paid off! Bill came up to me and said "Jen, I get it! Round 20 was my best round because I got to take 19 breaths before doing my 20 reps!"

Super cool! That's why we coach, teach and stay up late looking for new movements and how to coach them better.

Yes you can do CrossFit

We can’t tell you how often we hear about people struggling with old and new injuries. Or how many times we hear, “once I get into shape I’ll be in to workout”.

Well you are missing the point of CrossFit. Just come on in and challenge us. It is our job to find out what is going to work for you. It is our job as coaches to find a way to get you working out with the rest of the class so you can get into the mix.

CrossFit is about having scalable workouts either up or down to challenge the individual within a group environment. The object of this is to get you moving and help see the changes.

CrossFit can adapt and overcome for whatever your situation is. Bring the bad shoulders, knees, back and hips to us and we will show you. If we don’t know what to do we will call, read, and research what will work.

Do not let injury, fitness, or age determine what you can’t do. Let us find out what you can do and make today’s workout of the day work for you.

Yes you can!

http://www.youtube.com/watch?v=wwvfI-27lK0

http://www.youtube.com/watch?v=O_6X_CmvZs4

Sunday Funday!

We are pleased to announce that we will start doing Sunday classes at 10:00am.

The classes will be our version of CrossFit Sport and Adventure series.

Be prepared for anything. You could come in and find yourself playing a soccer game, taking a hike, going for a run, or even just a good old workout.

Spring is here and its time for us to do some adventures.

Friends and family are welcome to join us during these events. Look for the hints of what is to come on our Face Book page.

Be prepared for some good old fun! Izzo and Brian promise not to take you skydiving without prior notification.

Weekend

Saturday was a great day at CFL. We had some great guests stop in from the local area and the 9am class was kicking in an extra gear.

Max Wunderle from Iron Works Athletics stopped by for a WOD with his daughter and the rumor has it he is going to help us all out with our running.

A guest photographer stopped in and took some great pictures of the actions.

Next time Corey is in the gym she will be in front of the lens.

Check out her gallery:

http://gallery.me.com/coreylynntucker#100314

The 10am competitors WOD went on as scheduled and I think the jitters of last week are over. We saw major improvements from all of the competitors. We are so proud of everyone competing in the Opens this year.

Say Hi!

Check out one of our newest members Greg.

It's only been a week and he has the CrossFit bug!

New members are coming in every day. Make sure you take the time to say "Hi"!

Announcements!!!!

Don’t forget we are holding 9am classes all week. This is a great time of the day to bring a friend and try out CrossFit Legitimus.

Friday’s are 9:00am and 6:30pm only.

Saturday we will be holding normal classes at 9am. This is a free class for all guests who want to give it a try. Competitors will be lining up at 10am for the next few weeks to compete at the CrossFit Opens. This is for registered competitors only. Everyone is welcome to stay and cheer them on.

I would like to thank everyone for being so nice to our newest members. There is a lot of buzz going around town on how friendly our gym is. Keep up the good vibes!

DU's

The “double under” is a troublesome movement for some athletes. While the concept is simple, pass the rope under your feet twice for each jump, the execution is tricky.

Two simple keys to help develop your “double unders” are:

1. Jump tall through the ankle. Straight body position and a rigid torso make repetition easier.

2. Keep your hands and feet in front of your body. Allowing your hands or feet to fall behind you often result in broken body position making repetition more difficult.

Spend time doing singles and becoming very fast and relaxed with them. As you get better flow back between “double unders” and singles. Play with jump roping doing high steps and one footed jumps left to right and right to left.

Over all stay relaxed and don't jump crazy high!

Check out Buddie Lee

http://www.youtube.com/watch?v=1yHjnfABvhw