Lets Get Filthy

Suz gets stronger and faster

Tomorrow Tomorrow Tomorrow!

Ladies Challenge Starts!  

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

At 11:00 The Boys can join in the fun and learn how to eat like a Champion and get Champion results

FOOD 101

  Our resident nutrition gurus Chad and Nikki will give a FREE, yes I said

FREE. Nutrition lecture for any of y'all that need a little education on the road to a super you!  Guys can come too.  Nutrition is THE MOST IMPORTANT PART OF YOUR HEALTH AND FITNESS PROGRAM!  Step up your game.  11:00 at the 609 box.  

wod

"The Filthy Fifty"

50 Box jumps

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunges (50 steps)

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Epic Challenge Finals '09

The Epic Challenge Finals from David Tillman on Vimeo.

Look at all the fun we had last year at the Finals. Are you ready for this year's Epic Challenge?

Today's WOD

"The Filthy Fifty"

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Why Haven't You Changed Your Diet?

What About Paleo? (Answered by Robb Wolf)

Maybe I’m just a Cave Man at heart OR perhaps the best nutritional approach is one that uses the foods we evolved with? All I know is I have yet to see someone not perform, feel and look better by minimizing grains, legumes and dairy while emphasizing lean meats, seafood, fruit, veggies, nuts and seeds. Go Figure. So, as a baseline, if you want to get the full gist of all this paleo stuff go to www.thepaleodiet.com and just start reading. Like everything. Sign up for the Newsletter:
The Paleo Diet Newsletter.

Have a question about paleo research? Why don’t you check out all the paleo research here:
The Paleo Diet Published Research.

Coach Matt pushes Kelley through the Epic Storm.

WOD
The Filthy Fifty

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Happy Birthday Allen!

WOD

"Filthy 46...Just for Kicks"

46 Box Jumps
46 Jumping Pull ups
46 KB Swings
46 Walking Lunges
46 Knee to Elbow
46 Push Press
46 Back Extensions
46 Wall Ball
46 Burpees
46 Dbl Unders

In celebration of Allen's 46th Birthday we gave you all 40 free reps. Enjoy them!

Filthy

The Filthy Fifty


50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges (50 steps)
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


For Time