Kettlebell Skills

Charles hits some Epic Finale Burpee/Pull ups

5k finale this Sunday. Woo Hoo!

Heavy Metal Friday Nights! 5pm, 6pm. Oly, lift skills and an Oly lift wod!

Open Gym Saturday 9:30am. See you there.

Check out the Vid quicktime [mov] or Windows [wmv]

WOD

5 Kettle Bell Swings Rt arm

5 Kettle Bell Swings Lt arm

10 burpees

5 Kettle Bell Cleans Rt arm

5 Kettle Bell Cleans Lt arm

10 pull ups

5 Kettle Bell Split Jerks Rt arm

5 Kettle Bell Split Jerks Lt arm

10 clapping push ups

4 rounds for time

Run Faster

Come run faster and easier on Saturday.

Pose running seminar with Valerie Hunt.

Register Here.

WOD

row 500m

50 burpees

40 kb swings (16kg, 24kg)

30 jack knife sit ups (20lbs)

20 db presses(40lbs, 25lbs)

10 pullups

500m row

for time

A Race Car. If you want the best performance, you'll put in the best gas

Consider this a life-changing lesson about why eating like a caveman is a good thing. Forget retro, we're going way back to Paleo.
In the process of morphing into the lifestyle of convenience that comes with modern technology, we've managed to evolve into a manner of eating that much evidence shows is detrimental to our health.

Early men and women all had to be "athletes" in a sense, hunting and gathering and having to move themselves anywhere they wanted to go. They ate what was available from the land -- nuts, fruits, meat and seafood. Continue Reading.

And for all the UT fans out there...HOOK 'EM!

WOD
DEADLIFT
3-3-3-2-2-1
--------
Pull Up Ladder-
With the clock running continuously, perform 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute. Continue in this fashion until you can no longer fit the number of reps required in the 60 seconds.

Some Denial Mile Pictures.

Thanks to everyone for coming out for our Free Memorial Day WOD.

"The Denial Mile" was tons of fun. Great job and Thanks to all who have served in our country''s military.

Check out a few pictures.
































WOD

50 Overhead Squats (45, 65)
50 Pull ups
50 Air Squats

for time.

Paleo

Recently my good friend Trevor decided to eat paleo. Here is a an actual conversation that took place between him and his wife.

- 9:38 p.m.

Trevor: "Di, I'm going to be pretty strict about this paleo-diet"

Di: "Ok, what is a 'paleo-diet'?"

Trevor: "You basically eat like a caveman. Meat, vegetables, fruits, nuts, natural oils and spices. No dairy, no grain and nothing 'processed'"

Di: (snickering) "Okay, if you say so... What do I do about making you lunch?

Trevor: "Leftovers will probably usually be alright, but if not, just a can of tuna, some veggies and fruit -- you know, just stuff I could kill and eat. And no grains or dairy."

Di: "Hmmmmmmmmmmmm, okay."

(4 or 5 minutes later)

Di: "Do you want to watch 'Desparate Housewives' with me? I DVR'd it"

Trevor: "Sure".

(short pause)

Di: "I'm going to get some oreos and milk -- do you want me to fix you some too?"

Trevor: "No thank you, Diane..."

----------------

- 7:07 a.m.

(Trevor walks into kitchen. Di has fridge open and stuff on the counter to make lunches for us.)

Di: "We really don't have anything in the house to feed you for lunch today on that caveman diet."

Trevor: "I know."



It may be tough at first, but you will definitely feel better, perform better, and significantly improve your health. Keep at it. For more on Paleo, go HERE

WOD

21-15-9

DB Cleans (20-50)
Single arm overhead lunge
Pull ups
Wall ball (20,16)
mountain climbers (42-30-18)

for time

Practice

Put in the work. CrossFit is skill based. Benefits have to be earned. All sports require
extra work and effort to gain proficiency. Remember
staying late after practice to work on that shot? Working on
swinging that bat on your own, just to get better. No one forced
us to do this extra work. Determined, we stayed late and practiced rep after rep, shot after shot. We wanted to improve. We chose to improve. Your CrossFit efforts should be no different. Practice those lifts. Focus on your squats, push ups, pull ups, burpees, yes I wrote burpees! Even at home. Your results will come faster and prove more significant. Practice, Practice, Practice.


Day 3 Burpee challenge. Do 3 burpees today.


WOD

"Badger"

30 Squat Cleans (95lbs)
30 Pull ups
800 meter run

3 rounds for time

Tina, is this PrincessFit or CROSSFIT?!

This is NO Princess Fitness Program! Its CrossFIT! Tina T shocked everyone when she made her first attempt at a kipping pull up. After a few swings she GOT HER CHIN OVER THE BAR! Keep pushing yourself Tina!!

WOD

4 Rounds for time

15 Thrusters

Sprint

60 lunges

Sprint