Resources

CrossFit

CrossFit HQ – The main page
CrossFit Journal – The most comprehensive online publication for fitness
CrossFit Games – The World’s Fittest Men and Women competition
CrossFit Mom – A great site for expecting mothers who want to CrossFit during pregnancy
CrossFit Kids – Forging the future of elite fitness

Gymnastics & Bodyweight

Drills and Skills – Descriptions and walk-through of competitive gymnastic movements
Gymnastics WOD – Carl Paoli’s WODs and how-to videos
Beast Skills – Jim Barthurst’s blog

GOOD TUTORIAL VIDEOS:
Toes-to-bar/Knees-t0-Elbows by Chris Spealler
Toes-to-bar/Knees-t0-Elbows by Again Faster

Running, Rowing, & Endurance

CrossFit Endurance – Created by Brian Mackenzie to aid the endurance athlete

Mobility, Flexibility, & Recovery

Mobility WOD – Kelly Starrett’s amazing blog of how to maintain the human machine

Nutrition

Mark’s Daily Apple – A blog from Mark Sisson about the “primal living in a modern world”
Whole 9 – Nutrition seminars and Paleo information
Robb Wolf – A bio-chemist, Robb is one of the pioneers of the mainstream Paleo diet
Everyday Paleo – Sarah Fragoso’s website for her book “Everyday Paleo” (awesome book!)
Celiac Chicks – Gluten-free living
The Paleo Diet – Dr. Loren Cordain’s website for his book “The Paleo Diet”
The Zone Diet – Dr. Barry Sear’s website for his book “The Zone Diet”
Free The Animal – Richard Nikoley’s anecdotal blog about primal living (Rated “R”)

Equipment

PRx Performance – CrossFit White Bear’s preferred equipment provider 
Rogue Fitness
 – Anything and everything a CrossFitter would need
Again, Faster – A distributor of different manufacturer’s equipment
The Garage Gym Store – Specializes in garage gym build out
EliteFTS Store – Powerlifting and strongman gear

CrossFit White Bear’s Tutorial & Group Pages

CrossFit White Bear’s YouTube Page
Tip of the week
Facebook Tri & Endurance Group
Facebook Nutrition Group
Facebook CrossFit White Bear Updates

UPPER BODY:
Front Delt / Peck Mash
Lacrosse Ball Sword Mash
Banded Sashay Stretch
PVC Front Rack Stretch

LOWER BODY:
Banded Frog Stretch
Banded Hamstring Stretch
Whammy on the Hammy
Bad Girl 1
VMO/Adductor Barbell Mash
Plyo box Ankle Stretch

GYMNASTICS PROGRESSIONS:
Wall Walk to Handstand Hold
2 Toes-to-Ring, 2 Chest-to-Ring (mu progression)
Low Ring Hip Pop (second kip of the muscle-up
Jumping Chest-to-Bar
Handstand Hold Away from Wall
Handstand Hold on Wall
Swing On the Bar Hollow / Arch Holds

Competition Programming Blogs

Comp Train – Ben Bergeron’s Competition blog
CrossFit Invictus – Great competition programming
NC Lab  – Brought to you by all the bad asses at Norcal CrossFit

Random Blogs

Nerd Fitness – Entertaining and real, he has consistent information

Health Insurance Reimbursement

General Enrollment Form – BCBS of MN, HealthPartners, and Preferred One approved health club.
Email your form to info@bearfitnessmn.com or turn it in to a coach!