Monthly Archives: October 2011

Monday 10-31-11

Happy Halloween! Daylon and I talked about doing a Halloween WOD with costumes and all. Halloween did sneak up on me though and I didn't post the idea soon enough for everyone to participate. Don't let this scare you (pun intended) from dressing up and getting your WOD on. We might even come up with some kind of cool prize for the best costume. 5 Rounds for Time: 7 squat cleans 155/105 14 kettlebell swings 1.5/1 pood Post time to comments Read More...

Saturday 10-29-11

Skills Saturday Good Times, Good Times, Good Times!!!   The verdict is in and everybody had a good time with Fun Friday. I have to admit today was really cool for me too. Each class had so much going on all at once it was exciting. I was glad to see so many start participating in the skill level tests. I don't know anything that motivates more than to actually see what we need to work on. We will continue with the tests and Read More...

Friday 10-28-11

 We've killed some serious WODs this week. Great work! Fun Friday Work on your favorite lift or skill. Options would include making up a WOD or getting a head start on your skill level assessment. I hope everyone can make it Saturday. I just know this is going to turn into something we want to do on a regular basis.  Read More...

Thursday 10-27-11

  We are going to try something a little different but exciting this Saturday. I know everyone loves the team WODs but we need to look at where we stand on a fitness level test. I've brought this up with a few athletes and it seems like it's just what some of y'all have been wanting. We will look at a long list of fitness skills (some will be our strengths and some our weaknesses) and begin chipping away Read More...

2 block prescribed snack/meal

"Nutterfly" blocks 2 carbohydrate blocks 2 fat blocks ingredients 1 half apple 1 carrot 1 tsp. almond butter directions 1. Cut the half apple into 2 thick, flat slices. Then cut the slices lengthwise to make wings. 2. Peel the carrot. Chop off the bottom. Cut a “V” out of the tip of the carrot to make antennae. 3. Evenly spread the almond butter over one side of the apple wing and top with another half wing. 4. Place apple pieces on either side of the carrot. add 2 ozs turkey or chicken for 2 blocks Read More...

Wednesday 10-26-11

Buy In 21-15-9: box jumps - double unders WOD Front Squat 2-2-2-2-2-2-2-2-2-2 reps Cash Out 400 m run Post max weight to comments Read More...

Tuesday 10-25-11

Buy In 2x: bear crawl 100 ft. - 30 double unders WOD "Diane" 21-15-9 reps of: Deadlift 225/155 Hand Stand Push Ups Cash Out  50 sit ups Post time to comments Read More...

Monday 10-24-11

 Today we will kick off our challenge. We have several that are ready to go! Some of you have not had the opportunity to sit in and listen to the details on how this all works. No problem. I'll go over the details with anyone that needs them over the next couple of days. One thing I let everybody know is that the first week or so there will be a lot of uncertainty. It will be a whole Read More...

Saturday 10-22-11

Team WOD We got a good one today! Lot's of fun. 9 a.m. I appreciate everyone's enthusiasm with the challenge seminars. I feel like we're going to have huge successes with this one. I am available for anyone at any time to help us reach our goals. I am looking forward to getting back on track with the nutrition blogs and also adding new topics. Any ideas?  Read More...

Friday 10-21-11

9 WEEK CHALLENGE DAY Bring your notebooks. We will hopefully only take about 20-30 minutes to go over the details and answer questions. Aside from that everyone is welcome to make up any missed WOD or work on any skill. If it is your intention to work on a WOD or a skill please respect the ones who wish to get the info on the challenge and hold down the noise until after the q & a. Read More...