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Release your e-brake

2 February, 2010

I’ve been very lucky to have a physical therapist as my trainer. I’ve been aware of my own mobility, um, shortcomings for years now. My shoulders are all messed up from years of working at a desk, my hips don’t like to turn out because of who knows what, and my feet and ankles are starting to get cranky after a decade of 3-inch heels five days a week. We’ve been addressing these issues one at a time, as a supplement to my normal training routine. He does some PT magic on me, sure, but none of his “fixes” will take unless I take the initiative to maintain my newfound level of flexibility and range of motion. [...]

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The 603 PTP Program, all in one place

19 January, 2010

We’ve been making an awful lot of references to our CrossFit affiliate’s strength bias in programming, and to our unwavering dedication to form and technique. During recent posts, we’ve mentioned the 603 PTP program several times, and have received an awful lot of emails requesting more information. For reference, our affiliate (formerly called CrossFit 603) programmed a five week “Power to the People” style cycle, focusing on deadlifts and presses. The program was designed to do one thing – make you stronger. [...]

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Would you rather be my client, or my patient?

18 January, 2010

While treating physical therapy patients and training fitness clients, I find myself using similar approaches to teach people how to move. In the PT clinic, performing a movement, exercise, or stretch with correct technique can mean the difference between successful rehabilitation and exacerbation of symptoms, between progress and frustration. I see the same potential outcomes when coaching in the gym. [...]

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Cranky on the platform

11 January, 2010

I have, it appears, completely forgotten how to clean.

The clean – power, especially – used to be my favorite Olympic lift. My squat clean PR is 115#. My power clean PR is… 115#. Weird, I know, but I’ve always had a good pull and a comparatively weak front squat, and dropping underneath a heavy barbell seems so much harder than simply standing up and catching it. [...]

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Operation Iron Cross update

8 December, 2009

After a very stressful and uncertain week, I am really sad to report that our trip has been called off. The entire scenario was out of our hands, and the way things played out couldn’t be helped. Here’s the background.

Our flight out was dependent entirely on the Air Force, and ensuring we could secure a plane to get all seven of us and our cargo to Bagram. That having been said, as we were told several times… it ain’t like flying commercial. Planes come when they come, and they’re used for what is most important – and all of that can change at the drop of a hat. [...]

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Operation Iron Cross update… and some affiliate tramping

1 December, 2009

All donations of supplies and equipment are packaged up and ready to go! We’re sending them over to Fort Bragg to have them prepared for transport. Tucker and crew has built some special containers to leave with the troops – they’re called “TIBs” (The Iron Box). They’re 6′ x 2′ x 2′, and built to withstand all kinds of weather conditions, keeping the equipment inside dry and sand-free. They hold everything from bumpers to rings to chalk and tape, but that’s not the best part. [...]

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Rage Fitness, and some disjointed ramblings

24 November, 2009

Of course, we can’t conduct gymnastics training without the appropriate gymnastics supplies too. As most of you know, things like pull-ups, skin the cats and muscle-ups are pretty tough on your hands, wrists and forearms. We wanted to bring materials over to keep these soldiers in good working order – chalk, tape and hand protective gear. Enter Rage Fitness Supply, a CrossFit affiliate and equipment supplier based out of Denver, CO. Todd Halderman and Tamera Smith immediately rose to the challenge. [...]

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Operation Phoenix and Again Faster

17 November, 2009

Operation Phoenix is a CrossFit initiative that raises funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion. This effort is accomplished through non-profit sales, corporate sponsorships, and individual donations. Every penny raised goes directly to “America’s Fighting Force,” the USMC.

We contacted Operation Phoenix last week, and asked them if they could assist with our Afghanistan efforts in any way. We immediately received a note back, asking for an equipment and supply “wish list”, and cost estimates. [...]

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Operation Iron Cross

15 November, 2009

I have pretty much the most exciting news in the history of Urban Gets Diesel.

At the invitation of the United States Army, CrossFit is sending a small group of trainers to Afghanistan, to run the men and women from the 7th Special Forces Group through a series of CrossFit Gymnastics Certifications. [...]

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The Whole30 Hits the Road

13 November, 2009

Today’s Whole30 topic is travel food. What do you do when you hit the road? What kinds of foods do you bring, how do you keep things fresh, and how do you avoid eating nothing but jerky, fruit and nuts while traveling? Post your best tips, tricks, travel-friendly recipes and other Good Food guidelines to comments today. [...]

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