CrossFit Fireground Newsletter CFFG October 2018

www.crossfitfireground.com

The Fireground Community

Don’t Forget!!!!!!!! Our First Annual CrossFit Fireground WOD is this coming Saturday, October 6th. WOD begins at 9:00am and 10:00am with a Pot Luck

Style Lunch at 11:00am. All the info is on our whiteboard in the gym as well as the September 2018 Newsletter.

“My attitude is that if you push me towards something that you think is a

weakness, then I will turn that perceived weakness into a strength.” ― Michael Jordan

ATTENTION!!!!!!!!!!!!!!! During the month of October we will not be allowing single-unders in the workouts. We will have an

alternative movement for double-unders to help you improve

towards the dubs.

Coaches Corner The Open is among us. One of the biggest “separating” factors is the Ring Muscle-Up. If you have Pull-Ups, C2B, or even a Bar Muscle-Ups let’s start attempting these on a daily basis. Let’s go through the faults that might be stopping us along the way. P = Problem S = Solution

Fault 1: Losing the false grip

P: The wrist slips off the top of the rings as the athlete pulls.

S: When learning your first Ring Muscle-Up I recommend the false grip. The false grip allows you to lock your elbows over the rings and “tilt” your bodyweight over the rings, leading with the chest, through the transition. The wrists should remain on top on the rings to create a platform that allows both pulling and pushing without adjusting the hand. Practice doing some Ring False Grip Holds for time to build tolerance. Can even be done on a bar.

Fault 2: Not pulling deep enough, body remains too vertical

P: The athlete does not pull the rings deep enough to efficiently complete the transition.

S: Here you need to make sure to lean back and attempt to pull the rings below the sternum before turning over.

Fault 3: Pulling the rings wide

P: The athlete pulls the rings wider than the shoulders. The elbows move away from the body during the pull.

S: Keep the elbows close to the body during the pull and the transition should be no problem.

Fault 4: Early transition

P: The transition into the dip begins before the rings are close to the sternum. This often leads to one arm transitioning before the other. (Chicken Wing)

S: If you have a Bar Muscle-Up and chicken wing there, chances are you will here too. Keep the rings as close to the sternum before initiating the transition into the dip.

Fault 5: Body remains too vertical during the pull

P: The athlete remains too vertical during the pull. This makes it difficult to pull the rings deep enough to complete the transition.

S: Make sure to lean back during the pull. This will allow you to pull deeper and lean forward during the transition.

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Featured Athlete Burning Questions

Name: Bill Ruby

Class time: Started going at 5:30 am and have been to just about all of them. It really just depends on my work and family schedule. I will be going to different ones all the time, just want to make sure that I get in each day.

How long have you been doing CF: I started my first CrossFit class on August 1st 2018, so about a month and a half. I have been weight training going on 30 years now. But the CrossFit workout is something all new to me.

How did you hear about CF: I have several friends who have been working out at CrossFit gyms, and have talked with them. I knew that I needed a change in my workouts and figured that I would give CrossFit a try. I’m glad that I made the switch.

Favorite movement: It is one of my worst, but I really like the Power Snatch. I enjoy the strength movements, and this incorporates them all into one movement. I really like deadlifting also, it is not as dependent on technique and my form on a lot of these lifts is pretty bad. But in a few months, I should start getting better at some of these new movements.

Least favorite movement: Not really a movement, but running is something I hate to see written on the board. And since I am not even close to Muscle-Ups and Hand Stand Push Ups, I don’t really like to see those on the board either. But, in time, I believe that I will be able to at least complete some of each.

Your 3 measurable goals for 2018: I have not set specific goals. I want to get better at my flexibility and shoulder mobility. 30 years of weight lifting have taken their toll on my joints and it is going to take a while to work out the kinks. One thing I want to work on is getting down to about 225lbs. It has been 20 years since I have been there. When I started CrossFit in August I was 285lbs, so 60lbs is a big jump. But I already feel better than when I started.

Favorite/Funniest CrossFit moment that you will remember forever:

Not really sure about that. I just remember sweating a lot. I have enjoyed the atmosphere of the classes. It is really different than working out at a weight training gym. I may go there and not speak to a single person, but at CrossFit most everyone is talking to each other. It feels more welcoming.

What is your job outside of CrossFit and tell me about it: I am an Enforcement Division Captain for the Arkansas Game and Fish Commission. I am the District A-1 Supervisor for the Wildlife Officers in Benton, Washington, Carroll, Madison, Newton, and Boone Counties. My office is at Beaver Dam and I take care of the day to day supervision that is associated with Wildlife Law Enforcement. I was promoted to the rank of Captain a little over a year ago. I started as a Wildlife Officer with the AGFC 21 years ago and was assigned to Lee County in east Arkansas. I was there for 2.5 years and was able to transfer to Washington County, and have been here ever since. In my years with the AGFC I have worked by boat in the Mississippi River, assisted with Hurricane Katrina Law Enforcement in Biloxi, MS., flown in Helicopters with the DEA, received 3 Life Saving Awards ranging from rescuing a man from the Missis-sippi River to pulling a elderly couple from a burning house in Newton County. My job changes on a daily basis and is never dull.

What is your advice to someone who is afraid to try CF: At first glance it seems really intimidating, but it can be scaled for as easy or as hard as you want to make it. The group atmosphere makes it fun and keeps you coming back every day. It is only competitive if your make it that way. You are really just competing against yourself. I do my best to get better at something every day. Some days are way better than others.

What’s going on in your life right now: As I write this, I am standing in Disney World at the Magic Kingdom waiting on a parade. I am here with my Wife and 2 sons we have been here for the past week, and walking 12-14 miles a day. In January 2019 I am going to the FBI National Academy for 10 weeks in Quantico Virginia. I will be taking graduate level College classes in Supervision and Leadership. In addition to the classes there is an hour each day of fitness training that is programmed around CrossFit type workouts. After the 10 weeks, I will return to my normal duties as the District Captain in Northwest Arkansas. Outside of work, my two sons and I like to go fishing. We spend a lot of time on Beaver Lake. Most of my free time is spent outdoors. My wife is the family runner and has run several marathons. Both of my sons play Baseball and train in Tae-Kwon-do. My 12 year old son is a second degree black belt and my 8 year old son is a first degree black belt. We are pretty active family and are always on the move.