Lately, we've been drilling you with the "Burgener Warmup". While some of you might see our reasons for doing so as obvious - others maybe not so much. I want to be sure you have a clear understanding as to WHY we do it - even if you haven't yet reaped the rewards from engaging in this daily practice.

Coach Mike Burgener explains it best in his self-titled article in the CF Journal:

This warm-up consists of six different sequences that are important for learning to perform the Olympic lifts. The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk. - Coach B.

The sequence is as follows, always in this order:

1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

For details on each point in this sequence, how and why we do each one, follow the link below to read the entire CFJ article. For further information, click the hot link for "Burgener Warmup" on the right hand side of our main page. 

CLICK HERE TO READ CFJ ARTICLE " THE BURGENER WARM-UP"

CONGRATULATIONS TO JAIME ("DR. J") ALEXANDER AND HIS WIFE MELANIE WHO GAVE BIRTH TO THEIR FIRST SON, JONATHON JAY ALEXANDER, ON FEB.15TH 2010.

BEST OF LOVE AND LUCK TO YOU BOTH WITH YOUR BEAUTIFUL NEW SON!

HEY EVERYONE! HERE IS OUR NEW CFDRB LOGO:

WE ARE GOING TO PRINT WITH SOME NEW T SHIRTS. WHAT ARE YOUR IDEAS /VOTES FOR A FRONT SLOGAN? SUGGEST COLORS TOO:

SO FAR, HERE IS WHAT WE ARE LOOKING AT:

GIRLS SHIRTS - "My Pull Ups Bring All The Boys To The Yard"

UNI-SHIRTS - "WE WON'T LIE DOWN"

OR

UNI-SHIRTS - "I'M COMFORTABLE WITH BEING UNCOMFORTABLE" (OR "GET COMFORTABLE WITH UNCOMFORTABLE")

What have you got CFDRB??? POST COMMENTS HERE NOW!

Here are the results after DAY ONE of the "Dirty South Replay". These rankings reflect how our athletes would have fared overall compared to the 95 competitors who actually competed at the Regional Qualifiers last year:

FEMALES:

Katie Lewis - 2nd

Stacey Fonas - 13th

Aline LaBar - 33rd (only did 2/3 events)

MALES:

Dom "Diesel D" Paonessa - 7th

Rob LaBar - 37th

Mike "Chuckie" Marcus - 42nd

Micah "Drago" Nickerson - 56th

Max "The Sheik" El Hag - 76th (2/3 events)

Matt V - 82st (2/3 events)

Awesome efforts by all athletes today! You all show such great determination, spirit, and passion. I'm proud to have you on our team and cannot wait to see you when it's time for the big show!

Come tomorrow if you want to see your team in action. The 4th event, the CHIPPER, will run around 11:15AM tomorrow! Come support your team!

Jason Khalipa (Owner of CF Santa Clara and winner of the 2008 CF Games) posted a challenge to all CrossFitters: Complete the WOD "Freddy's Revenge" in under 6 minutes (standards outlined online) and send in a video response. 

Check out Max "The Sheik" El Hag in action as he crushes "Freddy's Revenge" in 5:10:47!

VIEW "THE SHEIK" IN ACTION - CLICK HERE