Overhead Lifting

IMG_0380, originally uploaded by The DChap.

Requires midline stabilization. It requires mobility in the shoulders, hips, knees and ankles. Overhead squatting develops the core (The trunk's ability to avoid flexion or extension during loading) like nothing else.

Before you load half the weights in the gym on the bar, make sure you have the mobility to go through the full range of motion with little or no load. Choose wisely.

A strong core is essential to any athletic activity as will as playing with your kids, picking up the groceries or anything else a human may choose to do.


IMG_6311, originally uploaded by The DChap.

Sometimes it is a challenge to maintain focus for a longer AMRAP. Sometimes it is just a gut check. Sometimes it is both.



Warning: When you enter here your life will be different.  Leave the problems and petty struggles of regular life behind.  You are entering a place of achievement. You are entering a place where success is the norm, not the exception. You are entering a place to push yourself.

You are entering a place of personal growth.  Learn about yourself through physical struggle. Transcend self-imposed limitations. Explore existence that forges a physically and mentally stronger person.  Overcome limitations. Enter a place to push your abilities. Gain more capabilities every day. Sculpt your body and mind to a razor’s edge.  The mind and body are one. Making the body strong forges the mind. If you enter here, you will be stronger.

Beware; when you leave here, the rest of the world will look different. Not because the world has changed, you will have changed. You will have pushed your limits and pushed on. You will move beyond the superficial and shallow.  Confidence flows from capabilities. You will be more capable. You will be able to do more, more often.

You will have faced fears and overcome them: One workout at a time. You will work to master skills. You will have faced hardship and persevered where others have quit. When you look to your right and left during training, you will see people who are more like you in character than in most any other place in your life.

It is not something you can really talk about.  People who have not gone through what you did, will not understand.  It is hard to explain the passion to climb a mountain to someone who rides an escalator.

CrossFit Ann Arbor: Wittman and Olympic Weightlifting

Wednesday Games Training is getting epic. The 4:30 and 5:30 class is 



The 5:30 Class is followed by Olympic Weightlifting Practice - People developing skills of weightlifting. 


Great training day!

Working Hard

IMG_5164, originally uploaded by The DChap.

Is more than the weight you lift.

Is more than your time.

Is more than how your clothes fit.

Working hard is an attitude. Is a focus to be more every time you come in. Working hard is how you carry yourself.

Working hard is what you are.

CrossFit Ann Arbor: Midwest Winter Challenge Results


Julie Foucher, Winner Women's Division


Aaron Hoke, Winner Men's Division


Strong performance for Dani Urcuyo


Matt Young another up and coming athlete


Tara Sasse - Third place, Women's Division. 


Strong 4th Place for Nick Urankar 


Jennifer Osborn, Runner Up, Women's Division


Bradly Berlin, Runner Up, Men's Division


Anthony Shefferly - 3rd Place, Men's Division

The special award for the winners to help them train for the unknown and unknowable...the Shakeweight!


Great job to everyone who participated, supported and help pull of the event!