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Upcoming Events:

3/6, 3/13, 3/20, 3/27 - Yoga for CrossFit Athletes @ 6:00 PM

3/17 - 3/20 - 515 Kids Spring Training Camp

3/18 - Intro to CrossFit 515 @ 6:45 PM

3/27 - Final CrossFit Open Workout Announced

4/1 - Intro to CrossFit 515 @ 6:45 PM

4/5 - Basic Survival & Self Protection Seminar

5/9 - 5/11 - CrossFit Games North Central Regional (Navy Pier, Chicago)
Athlete of the Month:
Wes Nyberg
Weird Al Yankovic. Comic Books. 'Merica.

Learn more about Wes by clicking here to read the full interview 
Shoulder Stability
& Scapular Mobility

If you want to be able to put more weight overhead, shoulder strength and mobility is a necessity. It is also extremely important for stable, active shoulders during pull-ups. Lack of mobility in this area can result in internally rotated (forward rolled) shoulders that Dr. Kelly Starrett has scientifically named "douche bag shoulders". He's not necessarily calling you a douche bag, but he has no problem calling out your shoulder position. Internally rotated shoulders create an unstable position that will limit your capacity to create external rotation torque (force).

This shoulder position also can lead to acute shoulder pain. Pain can be a lagging indicator of poor mechanics so the ideal strategy would be to get out ahead of it with some preventative mobility exercises. Moral of the story: Be strong and avoid unnecessary pain.

Check out these Shoulder and scapular mobility exercises courtesy of California Strength. 
If you are still struggling with getting that first muscle up, maybe you just need the motivation of attempting from a hot air balloon, thousands of feet in the air. If you don't have access to a hot air balloon yet, it would be worth your time to work on solid muscle up progressions until you do. 

Love him or hate him, Rudy Nielsen of The Outlaw Way has some great progressions for teaching the muscle up and they have had a lot of success with these steps. I believe breaking the movement down into different phases and steps is ultimately the key to mastering this movement. While you are still learning the muscle up, it is my opinion that making positive improvements on the progressions is a much better use of your time then jumping up on the rings everyday and practicing failed attempts. 

If you can last 18 mins with Rudy going John Madden all over the screen with Coach's Eye, you will get some great progressions that focus on hip extension, tension, body positioning and turnover.
Our 515 Kids Spring Training Camp is only a couple weeks away!
The goal of this program is to introduce the CrossFit methodology, educate on fitness fundamentals, and make sure athletes move well to help them succeed in their sport.

Just like CrossFit, everything we will be doing will be scaleable to the athletes' abilities. Our goal is to keep athletes active, help them move effeciently, and strengthen and condition them to perform well in their chosen sport.

Click the link above or email for more info.
Take a half hour and check out The Test of Fitness if you have not yet done so. It was appropriately released last week before the start of the 2014 CrossFit Games season with the release of the first Open Workout.

Even if you are not interested in competing in the sport of CrossFit, the video does a great job of fundamentally breaking down specifically what fitness is, explaining why we do certain things and how it pertains to increased levels of fitness.

The overall message around fitness, adaptability and the training involved is great. Try not to cringe when Dave Castro talks or laugh every time Jason Khalipa opens his mouth. 
Paleo Recipe
of the Month:
Apple Breakfast Sausage


  • 1 apple (I prefer Granny Smith or Fuji)
  • 1 pound lean ground turkey
  • 1 pound ground pork
  • 1 teaspoon each, salt and black pepper
  • 1 teaspoon dried sage
  • 1/2 teaspoon thyme
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon ground allspice
  1. Using a box grater, shred the apple on the medium grate side. Gather the apple in your hands and squeeze out and discard as much water as you can. Add the apple to a large mixing bowl.
  2. In a bowl, combine salt, pepper, sage, thyme, cayenne, and allspice. Combine thoroughly.
  3. To the apple, add the turkey, pork, and spices. Combine with your hands, careful not to over-mix the meat.
  4. Form the patties into 16 rounds approximately 2 inches wide and ½ inch tall.
  5. Grill on an indoor grill or sauté in a pan with your fat of choice. Be sure to cook them all the way through, about 4-5 minutes per side.
  6. Destrominate your hand made sausages and feel comfort in being awesome!
Take care of your body during The Open!

$55 for 1-hour Massage for 515 members (regularly $65)

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