This weekend marks a very big weekend for a lot of people in terms of going out and having fun! To get it started off right, I thought this video would help to remind you guys that:
Click that link above and check out the video. Thank you guys for sharing your experiences with me and continuing to constantly grow and improve as athletes. I know I’ve said this before, but you guys really do inspire me.
Be safe out there this weekend, but have a great time!
Hey everyone!
Some of you stuck around after Sunday night’s class to discuss nutrition. The nutritional “lifestyle” that I talked most about was something referred to as the “Paleo Diet”. Give yourself the 6 minutes it takes and watch this video below. It does a really good job of giving a high-level explanation of what Paleo is, and perhaps more importantly, what Paleo is not.
As I said in my first “The Pursuit of Paleo” post on the blog, I want you all to know that I am not 100% with my Paleo eating at all. So this is not me saying “be like me, I’m a perfect example.” What I do want you guys to do though is know more about this stuff, so you can make your own decisions, and hopefully improve your diet!
I believe that your food is the fuel you use to get you through the day, and most definitely through CrossFit. I can also tell you that the most fit people I know follow diets that are much more in line with this way of eating v/s any other.
I don’t like using the word “diet”, because to me, it almost implies that one would only follow that method of eating for a short time. In my opinion, Paleo is a “lifestyle” of eating, that can (and should) be followed throughout one’s life.
Well, enough preaching from me.
Check out the video, and let me know in the comments section what you think!
Hey everyone,
Last night one of you guys asked me a question that could potentially impact all of us, so I promised to open it up to the group on the blog. I have been given feedback that traffic on the way to the classes during the week has been tough to get through, so it was asked if the Monday and Wednesday classes could be pushed back to 7pm instead of 6:30pm.
Please comment on this post and share your thoughts on whether you want to push class back, or leave it where it is.
To make it fair, I will take the decision that the majority of you guys vote for, and if the vote is for a change, we’ll start the new times next week (with plenty of advanced warning through the blog).
I want to create a class schedule that works best for my athletes, so be honest, and reply quickly please.
Thanks everyone!
Workout of the Day:
First time using our new Workout Board!
This was the busiest Sunday we’ve had, and it was so much fun to have this many people in class!
The “Strength” portion of the workout was going so well, I actually decided to spend more time working on form and technique on the Thrusters, that I shortened the main WOD from 5 rounds to 3 rounds. No regrets, though… the Thrusters looked good!
Strength Results – (Thrusters 3 Rep Max):
Caro- 60lbs
Clayton- 105lbs
Renee- 25lbs
Boomer- 45lbs
Nichole- 45lbs
The workout that followed the Thrusters was a quick little lung burner! The 5/10/15/20 rep 3-rounder had the weight and number of reps short enough where we wanted to get through them all unbroken, but I decided to modify the exercises a little bit!
Good depth, Caro. Now lock out those arms!
My goal during the round was to have everyone try to get through all of the reps unbroken. You guys pushed really hard to do that. Well done!
Athlete Results:
Caro (35lb shoulder press)- 7:38
Clayton (45lb shoulder press)- 8:10
Renee (15lb shoulder press)- 10:28
Boomer (15lb shoulder press)- 10:04
Nichole (15lb shoulder press)- 9:04
Can you believe that Halloween is already only 2.5 weeks away?! I realize that for many people in this world, the Holiday can be associated with some pretty intense ideas and concepts. For me…. it’s simply a reason to dress up in fun costumes and have a good time.
How do we incorporate that into CrossFit?…… You guessed it! This year we’ll be having the Halloween WOD-Off!
Sunday night, 10/31/10, the 5:30pm CrossFit class will be done in FULL costume!!! The person who shows up, and completes the WOD with the best costume, will win a prize!!
Tell your friends, and bring them down to the gym for a super fun evening.
Need a good costume idea to get your creative mind flowing? Check THIS out!
Can’t wait to see you guys there. This one is going to be fun!
Lately, I have been reading a lot of other CrossFit blogs from friends of mine across the country, and there is really some great material out there!
This installment of the Moment of Awesomeness features an article from a friend from here in town! Cherie and Matt Chan own and run CrossFit Verve, and are both very active in the CrossFit Community. They are a part of HQ’s Certification staff, they’re both incredible as athletes, and best yet… the two of them are amazing people!
Cherie wrote an article for their blog a few days ago, and I thought it was very well written. Many of you who CrossFit yourselves remember the feeling very well of when you realize your life would never be the same again because of the program, and the lifestyle that usually accompanies it.
It’s a very easy read, and I encourage you to take a few minutes to go through and check it out.
Great piece, Cherie!!
I’m a big fan of clips/movies like this.
Do you have the courage to take risks in life?
Have you taken a risk and failed?
If so, how did you react? Did you throw in the towel and give up? Or did you bounce back and use the experience and lessons learned to make you stronger than before? If you’re reading this blog, you’re most likely a fighter.
Just by participating in CrossFit, we often learn a lot about ourselves. My favorite part of coaching athletes is seeing that moment when they learn that they are both physically and mentally tougher than they ever thought possible.
Keep pushing, and continue taking those risks in life. You’ll lead a much more satisfying life when you become an active participant in your day to day experiences!
My friends at CrossFit Invictus in San Diego had this post on their blog last week.
I thought that only a few days after such a horrible accident (that thankfully ended about as well as it could have) it was amazing that the CrossFit name came up. What do you guys think about stories like this? Please post your thoughts to the comments section.
I’m looking forward to the discussion.
HAPPY BIRTHDAY TIMBERS!!
Workout of the Day:
400m Run
26 KB Swings
26 Walking Lunges
26 Dips
26m Sprint
26 Squat Jumps
26 Ball Tosses (wall)
26 Jumping Pull-Ups
400m Run
In case you didn’t notice, there was a theme of the number “26” tonight. That’s because it was Kristin’s 26th birthday! Where did she choose to spend her evening? With us!!
With me, that means you actually get some say in how the workout is going to look. Don’t worry, you don’t HAVE to tell me your actual age for that to work. Just the day!
There were 7 people here tonight, so the house was packed. It seemed to me like everyone had a great time!
Athlete Results:
Birthday girl (Timbers) – 9:27
Carolyn – 9:54
Doug – 10:06
Bari – 10:31
Sarah – 10:44
Dave – 12:20
Jan – 14:59
You guys pushed really hard to get through that last run. Great job!
Feel free to post your comments to how you think tonight went, guys!
Workout of the Day:
200m Run
Followed by –
40 Air Squats
30 Jumping Lunges
20 Shoulder Press
10 Burpees
(Twice through)
The way this workout went, is the athlete runs a 200m distance, then does ONE of the exercises above immediately following. Round 1 is run then air Squats. Round 2 is run and then lunges, Rd 3 run then press, and round 4 is run then burpees.
Whenever you finish your reps that round, the remaining time in the 2:30 is your rest. The faster you work, the more you rest…. But the more tired you are. I love workouts like that! After the team went through that once, they did it all again!
Everyone did an amazing job tonight of pushing through the fatigue. Keep up the good work, ladies!
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