Keep posted on whats happening around the box including our daily workout.
You can get detailed workout descriptions including video and relevant CrossFit journal articles at our page on Beyond the Whiteboard.
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
WOD for Friday 5/4/2012
Day 7 of the Zone Challenge
Todays Workout:
15 Min AMRAP
6 Burpee Pullups
5 Walking Lunge Steps with a Dumbbell overhead, each leg
4 Dumbbell get-ups
3 Power Cleans
It’s almost as fun as the warm-up. You gotta be here for that. Good Luck!
May 3rd, 2012
Zone Challenge – Day 6
It’s been awesome seeing everybody attack the workouts lately. As last night’s class noticed, it starts warming up inside the gym this time of year so hydration becomes very important.
Remember the quick trick divide your body weight in pounds by 2. Drink at least that number of ounces of water spread throughout the day.
- Julie and Danielle tackle some thrusters
Workout of the Day is:
Deadlift
5-5-5-5-5