A Good Snatch

Nothing Feels Quite Like A Good Snatch

In October Scott and I attended CrossFit's Olypic Lifting Cert. We spent 2 days working on Snatch, Front Squat, Clean and Jerk with the Mike Burgener. If you are anything like me the mere mention of Mike Burgener will result in a glazed starry eyed look, a WOD revealing Olympic lifts will put butterflies in your belly like a teenage girl on prom night. Getting schooled on Oly lifts by Burgener himself! I mean, the guy breeds Olympians! READ MORE

WOD

Snatch

3-3-3-3-3

Holly Jolly Challenge

WHAT: Another Paleo/CrossFit Challenge. Teams of 4 will work together to stay on track through the holidays. Scoring will be based on a point system lined out on the Rules portion of this packet. Points will be rewarded and deducted on an individual basis according to your ability to follow required workouts and nutrition. In the end, points will be totaled for the final team score. All points will be controlled by a CFCP Coach. Your team is only as strong as its weakest competitor.

This challenge is not based upon physical ability. So having a “firebreather” and a “beginner” on your team doesn’t make a difference. What matters is your team members’ ability to stay on track with workouts and diet through this Holiday season.

WHY: This team challenge was designed to keep you from falling off the wagon during the holiday season. It’s a jumpstart on those 2010 resolutions. By signing up you will have committed to holding yourself and your teammates accountable for staying on track through the holiday season. Don’t put everything on hold until the New Year. Thanksgiving and Christmas are only 2 days out of the year. Spending the next 2 months neglecting your health and over indulging on holiday junk food will lead to a fat percentage increase and physical decline. Who wants to ring in the New Year with that?

WHO: Teams of 4 people (no exceptions). See a Coach if you need help forming a team. This is open to members or non-members. Each team member is required to workout a minimum of 2 times per week at CFCP. Non-members can buy in at $155 for 2x/week or $220 for 3x/week.

WHEN: Sign up today!
Our first event will be a Happy Hour on November 20 at 7:15pm. Location TBA.
Challenge begins on Saturday, November 21st.
Holly Jolly Final Team workout will be held on December 21st. Details TBA
 
 
Today's WOD is a surprise. To find out what it is come see us.

Blaze a Trail in Fitness and in Life

At CrossFit you can a will do the "impossible." It is usually the mind that limits you so
become a trail blazer. Set new standards for yourself. You will have to get out of that
comfort zone. Rest assured, it will cause discomfort and even pain. You will however,
break through to a new level that you never thought was possible.


The Holly Jolly Challenge, Team competition is coming up on November 20th. Get your teams ready.

WOD

Tabata Run or Row

rest

10 deadlifts (235, 145)
10 burpees
10 box jumps

5 rounds for time

Overhead Squats

Michel works on his overhead squat technique!


WOD
800m Run
21 Shoulder Press (#95m/#65w)
800m Run
21 Push Press (#95m/#65w)
800m Run
21 Push Jerk (#95m/#65w)

For Time

Ok CrossFitters, Have You Met "Angie"?

Halloween WOD '09

Would the real Johnny "U" please stand up

Great "Open Gym" This Saturday gang. There were some amazing

costumes and the workout kicked butt! Great Halloween. Happy birthday to

Michael and Melanie. Hope you had a wonderful Halloween.

Have you met Angie? She is one of CrossFit's ladies. If you have, then you know

what type of lady she is. If you haven't let me introduce you...

WOD

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

For time