WODs

Posted by on May 18, 2012

Why are cheat days cheating? You know, to cheat at something assumes there is some sort of game, competition, or challenge that we are a part of. So why is it when we have a day of...

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CrossFit Basics

Posted by on Dec 16, 2011

World-Class Fitness in 100 Words: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat....

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Schedule Updates

Posted by on May 7, 2012

REMINDER: The new schedule takes effect MONDAY 5/7/2012. Click on the “class schedule” tab for the latest schedule. Classes in Red are all levels classes. Classes in...

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Events

Posted by on Apr 28, 2012

It is time. The Zone Challenge starts today. No excuses, no exceptions. Time to put stakes in the ground, get some skin in the game, and take control of your nutrition once and for...

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Recent Posts

Friday 5/18/2012

Why are cheat days cheating? You know, to cheat at something assumes there is some sort of game, competition, or challenge that we are a part of. So why is it when we have a day of letting our nutrition fall to the wayside we call it a “cheat” day. Well, if you’re in the zone challenge, I guess nutrition is a bit of a competition, but if your honest, you’re still not cheating at the game. It’s your body that your cheating. Each totally out of whack nutritional blunder is paid for with a check that will be cashed on our bodies during our next workout, day of feeling tired and crappy, or shortened lifespan. Today is the end of week 3 of our four-week Zone challenge. 1 week to go. My hope is that each person playing the game has gained some insight into how proper nutrition feels compared to “cheating” so you are able to turn the knobs throughout the year and treat your body instead of cheat it.

Don’t forget, if you are working out extra days besides CrossFit you probably do need an extra block or two each day!! And if you are fairly lean, it is not the end of the world to have a little extra healthy fat with your meals. I typically eat zone with 2x-3x fat every meal now. We are still finding people who are eating healthy foods but not enough.

WOD:Friday we’ll be doing some more overhead squatting to make sure we didn’t leave anyone out. If you already did this WOD come on in and we’ll have another workout lined up for you!

Been busy this week? Don’t forget we have a Saturday morning class at 9:00 a.m.

Thursday 5/17/12

The overhead squat is harder than it looks for beginners. Try not to rock forward to your toes or let the weight get in front of or behind you. You can set back your progress terribly by starting too heavy. Take the time to practice with some pvc or a broom stick first.

Workout of the day is:

Overhead Squat

1-1-1-1-1-1-1

Hey, it’s ZONE CHALLENGE DAY TWENTY. You’ve made it this far, let’s have a strong finish!

Tuesday 5/15/2012

Workout for Tuesday

21-15-9 reps for time of:

 L-pull-up

 25 pound weighted back extension

5/10/2012

Run 10k

5/9/2012

Skill Practice: for 20 minutes do 1 rep every minute on the minute of kick up into a handstand, hold 5-10 seconds.

WOD

3 rounds for time of:

400 m Run

20 Kettlebell Swings

10 Handstand Push-ups

Tuesday 5/8/2012

Today is Day 11 of the ZONE challenge. Post your PR’s. I saw dozens of them yesterday. Great job to all!

Angel is building a brick something.

 Today’s WOD

“Cindy”

AMRAP in 20 Minutes of:

5 Pullups

10 Pushups

15 Air Squats

NEW SCHEDULE

REMINDER: The new schedule takes effect MONDAY 5/7/2012.

Click on the “class schedule” tab for the latest schedule.

Classes in Red are all levels classes. Classes in white are reserved for intro lessons only.

5/7/2012

Workout of the Day for Monday

Overhead Squat 1-1-1

Front Squat 1-1-1

Back Squat 1-1-1

Try to increase load with every rep