Partner WOD:


5 Rounds
400m Med Ball Run
30 Box Jumps (24/20)
30 Sit-ups
30 Ball Slams (30/20)
30 DB Snatches (45/30)

1 Mile Run
2K Row
1 Mile Run

Today is Bring a Buddy Day!!!

If you have a friend who has been wanting to try out CrossFit, bring him/her to any one of our regularly scheduled classes to try one on us!!

Good article from T-Nation – check it out:

Don’t Be Like Donald Duck

How to Fix Anterior Pelvic Tilt

Anterior pelvic tilt is a hot topic in the ever-turbulent online fitness community. While some therapists argue it’s a normal spinal deviation, others say that it’s something to be screened for and aggressively treated, the postural equivalent of a scorching case of herpes.

The non-stop controversy leads many lifters to automatically assume that 1) they have anterior pelvic tilt, and 2) they should be worried about it and actively trying to correct it. What these folks fail to realize is that there’s a wide range of acceptable postures depending on various sagittal plane parameters.

In order to analyze standing spinopelvic posture, balance, and economy, researchers pay attention to the interrelationships between pelvic incidence, sacral slope, pelvic tilt, lumbar lordosis, thoracic kyphosis, T9 tilt, L1 tilt, C7 plum line, and gravity line. An explanation of these parameters and their relationships is beyond the scope of this article, but let’s just say there’s more to predicting spinal health than simply looking at one variable.

Many of the athletes and gym rats that assume their posture is problematic are really perfectly fine. Herrington (2011) examined the pelvic tilt of 120 healthy individuals (65 males and 55 females) and found that 85% of males and 75% of females exhibit anterior pelvic tilt (APT), 6% of males and 7% of females exhibit posterior pelvic tilt (PPT), and 9% of males and 17% of females exhibit a neutral pelvic tilt.

It’s actually “normal’ for healthy individuals to possess APT, and the average angle of anterior pelvic tilt ranges from 6-18° depending on the study and methods used to determine the angle, with around 12° appearing as the norm.

Compensation Patterns

The body’s standing posture tends to erode in a predictable manner as we age, and changes in thoracic, lumbar, and pelvic posture go hand in hand with one another. Discs degenerate and lose height, leading to thoracic kyphosis. The pelvis tilts posteriorly to compensate, leading to a loss in lumbar lordosis and a standing posture in greater hip extension.

In advanced stages of deterioration and compensation, knees flex to maintain balance, leading to an appearance of standing in hip flexion, despite truly being in hip extension due to excessive PPT. These compensations require muscular activity from the quadriceps and erector spinae and are costly from an energy standpoint, not to mention dysfunctional and likely injurious.

However, folks who lift weights – like you – don’t portray these trends since they’re building strength and staying fit, so the aforementioned compensations don’t apply.

Though I’m unaware of actual research, I’d posit that the majority of lifters tend to develop increased anterior pelvic tilt, and this could be due to a number of reasons such as increased erector spinae and hip flexor strength relative to gluteal and abdominal strength, increased upper torso mass, or and/motor control retraining.

However, others aren’t so lucky and problems can arise when APT becomes excessive, leading to dysfunction, usually in the lumbar spine. Rest assured, there is hope.

read whole article…