It's Time...

OUCH!

Remember This?  It's coming baaaack.  Get ready.

WOD

15 box jumps 

7 push jerks (155,105)

Rest 2 min 

5 rounds

record splits for each round.

Press, Push Press, Jerk

Open Gym Saturday at 609 box. 9:30 am It's gonna be wild!

Crazy PR's by all of you guys. Keep putting in the work. It pays off.

WOD

Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Record your weights to comments.

Watch this video first notice how Annie breathes. She inhales BEFORE the lift, holds her breath and exhales at the top. Super important.

Yesterday's best times

Carson 10:47

Dave N 11::50

HB 11:55

Coach B.

Brandon LOVES burpees! Great job Brandon.

One of my favorite people and one of my favorite Certifications, Check out Coach Burgener in action! Yay Burpees

For the Mac's

[MOV]

for you PC's

[WMV]

WOD

for time (155, 105)

10 push jerk

1 pull up

9 push jerk

2 pull ups

8 push jerk

3 pull ups

7 push jerk

4 pull ups

6 push jerks

5 pull ups

5 push jerks

6 pull ups

4 push jerks

7 pull ups

3 push jerks

8 pull ups

2 push jerks

9 pull ups

1 push jerk

10 pull ups

Trevor 8:47

Rochelle 14:35

"DT" Day

Paula reps out some pull ups

WOD

"DT"

Men-155

Women 105

12 Deadlifts

9 Hang Cleans

6 Push Jerks

5 rounds for time

Crossfit Games Sectionals

Kathy gets a PR

Sectionals is coming up and we have several

of our CrossFitters going to compete. Volunteers are needed.

Sign up here to volunteer.

WOD

4 burpees at the top of each minute

(95, 65)

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squats

20 Front Squats

For Time

Survivors of Christmas

Back in business.

Hope you guys enjoyed your couple of days off and had a great Christmas.

I know everyone is stiff and sore from inflammatory response due to all the sweets you ate.

Let's get back to CrossFit with this one.

WOD

push jerks (135, 95), pull ups

10 1

9 2

8 3

7 4

6 5

5 6

4 7

3 8

2 9

1 10

for time

Kids Foods Deemed Unhealthy....No Way?!

Can you sense the sarcasm?Ask anyone to remember their child years and most will have a song or slogan or cartoon character they can relate to a food item. These advertisements are plastered all over kids TV networks, ads, and packages to simply attract the kids. Add in a toy and they are like wet sauerkraut in the major company's hands.


A recent article on philly.com spoke of an analysis of 367 kids products of which 90% were deemed unhealthy. Shocking right? Well, the bigger news is that this study excluded candy and soft drinks. So the 90% was for the everyday foods that parents willingly buy their kids and pack in their lunches.


These sugar, fat, and salt rich foods are destroying America's youth and causing a multitude of the problems that are seen today. I'm sure the study didn't even touch on artificial colors or flavors.

Even more disturbing is that 62% of these foods had some sort of nutritional claim. The article gives examples such as "made with real fruit juice" or "no artificial flavors". In my experience, the more a food has to claim its nutritional benefit, the worse it is. Imagine that person who tries to convince you they are smart by all the knowledge they know. That person either isn't smart, or is an a-hole.


So how can you teach your child to eat healthier? The simplest way is to set the proper example. Your child will eat what you eat. You can find some great cracker alternatives at whole foods. Our favorites are the Nut-Thins made by Blue Diamond. They come in almond, hazelnut, and pecan. I've attached a picture to help you find them.


You can also give your child fruits and veggies to bring to school. Baby carrots pack easily and taste good. If they won't eat them, give some cashew butter to dip them in. Spread some almond butter on some celery sticks. There are ways to get veggies into the diet. Pack some grapes or other fruits that taste good and travel well.


The key still is to set the example. Make time for food. If you snack on unhealthy foods, your child will too. Show that food isn't simply a necessity, but rather a way of living. Be creative and eat healthy. Your body and future teen will thank you.

Posted by Aaron Mittica at http://www.paleodietonline.com/




Lindsey and Ben enjoying the wod at 5:30this morning.


WOD
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5


***********************


Salad Dressing
1/4 cup basil flavored olive oil
1 clove garlic diced
1/4 tsp superfine ground mustard
1/4 tsp oregano
fresh sqeezed lemon juice (1/4 small lemon)
salt and pepper to taste
shake well.


Honey Mustard Dressing
1/2 C spring water
1/2 C olive oil
1 t mustard powder
1 pinch of white pepper
1/8 t garlic powder
2 T honey
shake well.


Ranch Dressing
1 C paleo mayo
1 C coconut milk
1 t dried dill
1/2 t garlic powder
Pepper to taste
Mix all together. Better if refrigerated for one hour before serving butnot necessary. Should be noted that this tastes just like regular dressing,no coconut taste at all. Great as a salad dressing or dip for raw veggies.


For more Dressing Recipes click here.

Battle

Plenty of improvements this week in the wods. You have to battle each and every workout.

It's you versus the wod. Keep up the battle.


Check out Josh Everett's advice for first times at the CrossFit Games
[wmv] [mov]

WOD

"DT"

5 rounds for time of

155 Deadlift 12 reps

155 Hang Clean 9 reps

155 Push Jerk 6 reps

Special Delivery

Best of luck to Eric and his wife Kim as they welcome their baby girl in to the world today.

WOD
Go for Max Weight
Press 1-1-1-1-1-1-1
Push Press 1-1-1-1-1-1-1
Push Jerk 1-1-1-1-1-1-1

Learning the progression of lifts that moves from the shoulder press, to the push press, to the push jerk has long been a staple of the CrossFit regimen. This progression offers the opportunity to acquire some essential motor recruitment patterns found in sport and life (functionality) while greatly improving strength in the "power zone" and upper body. Continue reading...

Class times

Get ya wall ball on!
Come try a class,

MWF T,Thur Saturday
5:30 am 6:00 pm 9:30 am
12:15 pm
5:oo pm
6:00 pm




WOD

Run 400
50 Push ups
Run 400
50 Pull ups
Run 400
21 Push Press
Run 400
21 Push Jerk

For time

GOOD LUCK NIKKI!

Nikki heads off to Crossfit One World
for her level 1 certification.

Good Luck and Have Fun!








CrossFit Warm up

Push Jerk 5-5-5-5-5

5 x red stripe sprints (100m)
Lunge back


Bottom to Bottom Tabata Squats