Monthly Archives: September 2011

Friday 9-30-11

Happy Birthday Joey!!!!!   Well it looks like we are gonna have to postpone the move after all :-( We have one major thing to get compliant before we can pass inspection and unfortunately we're at the mercy of another to get it completed. That's ok! It's gonna happen soon and when it does, it's on!  I want to remind everyone it is the first and dues are here. Many of you have already paid and we thank you for being so Read More...

Thursday 9-29-11

10 min Group Warm Up and WOD Overview at beginning of class 5 Rounds for Time: 15 Box Jumps 24"/20" 50 Yard Yoke Carry with 65% of your body weight (we will sub barbell for yoke) post weight and times to comments Read More...

Wednesday 9-28-11

  Everybody say a prayer and keep your fingers crossed. Move day is almost here and there's a lot to do to get compliant with the city. It's being worked on but we need no hang ups.   I'm always impressed on the days we work on heavy moves and I think y'all are too. So many athletes did so much better today than the last time we took weight overhead. I have to mention; great job Dayla on the Read More...

Metabolic Derangement

Metabolic Syndrome -  a combination of medical disorders that, when occurring together, increase the risk of developing cardiovascular disease and diabetes. It affects one in five people in the United States and prevalence increases with age. Some studies have shown the prevalence in the USA to be an estimated 25% of the population. - Wikepedia My intention was to get a clear cut definition of metabolic derangement. What I found was a mine field of symptoms under many names all leading back to the general term metabolic derangement. The following is Read More...

Tuesday 9-27-11

In two element WODs, the first round is hard but possible, whereas the second and subsequent rounds will require pacing, rest and breaking the task up into manageable efforts. If the second round cannot be completed without trouble, the elements are too easy. 10 min Group Warm Up and WOD overview at the beginning of class 10 mins to Find Your 1 Rep Max on Ground to Overhead (clean & jerk probably) then 4 Rounds for Time: 6 ground to overhead with 75% of 1rm 30 double Read More...

Monday 9-26-11

For a combination of strength, flexibility, well-developed physique, coordination, balance, accuracy and agility the gymnast has no equal in the sports world. Gymnastics places a unique premium on the improvement of strength to weight ratio. The inclusion of this training modality is absurdly absent from nearly all training programs. - CrossFit Training GuideGroup Warm Up and WOD Overview at the beginning of class. Scaling/Modifying will be addressed at this time. 10 Rounds for Quality: 30 seconds on 30 seconds off - Slide Read More...

Saturday 9-24-11

9 a.m.  Team WOD Details in the a.m. This one is gonna be games style! Fuel up and be ready. Open gym to all CrossFitters. Come join the fun. Read More...

Artificial Sweetners

So I'm walking by a small group of women, and one of them says, "all I've had this morning..." as she proceeds to explain how little she's had to eat so far today. Despite her claims, she certainly doesn't appear to have her "diet" in check. If someone approaches me with "can you help me with my diet"?, or something similar to this, the first thing I usually respond with is "give me two weeks of documented nutrition". I'm sure, at this Read More...

Friday 9-23-11

Great week! We've had two successful fundraisers in the last two weeks. Thanks everyone who participated and donated. We ended up raising a substantial amount for both. Donations can still be made for FGB6. We do still have some shirts from the fundraiser. Larges for $20. I think the word is out; we will be relocating to Main St. Just right down the road from where we're at now. We will have a larger facility that will accommodate more athletes Read More...

Thursday 9-22-11

Group Warm Up and a little skills at the top of class This is a new one and it will require some of us to modify. Pistols are an excellent stability builder. They take coordination, balance, and the way we are about to do them, speed. That sounds like some of what I want. How about you? If this WOD looks intimidating, don't fret. I have a back up for both exercises and we will have some fun with this one. 5 Read More...