Friday 8-31-12

StaminaThe ability of body systems to process, deliver, store and utilize energy.

As I see it, reducing calories reduces nutrients. Because our foods today have been stripped of nutrients and filled with corn syrup, MSG, seed oils, artificial sweeteners, colors and flavors, our bodies are already deprived of what we eat for in the first place. Then we get it in our head that we need to diet, aka reduce calories, and it simply isn’t sustainable. The thing we do to “get healthy” actually does the opposite. Food is fuel. It’s that simple. We are not designed to fuel up on what we are putting in our bodies. Food has become more about pleasure. How many times does the phrase “ooh you know what sounds good?” determine what we eat? We can reduce calories and not deprive our body and mind of the very nutrients essential to life by eating real foods. I heard it put this way once, there is junk and there is food, there is no such thing as junk food.

Sign In = Mobility = Warm Up

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Sots Press

3-3-3

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“Amanda”

9-7-5:

Muscle-ups

Snatches, 135/95

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Thursday 8-30-12

While calories do count for something, good health depends on far more complex factors – and simply reducing calories (or fat) isn’t the answer. The foods you eat exert a powerful psychological influence, stronger than any act of willpower. They affect you hormonally, silently directing your metabolism. They affect your digestive tract, your body’s first line of defense and they impact your immune system and your risk for any number of diseases and conditions. – an exert from It Starts With Food

Sign In = Mobility = Warm Up

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Good Mornings

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50-35-20 reps of:

Walking Lunges

Pull-ups

Double Unders

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Wednesday 8-29-12

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Wednesday Workshop: What is fitness? (10 Mins)

Every once in a while it’s fun just to do a quick little WOD and feel good about yourself. You know, that warm fuzzy feeling that lets you know all is right in your world. Today is that day!

Warm Up and Mobility

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2012 CrossFit Games Open WOD 12.1

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Warm Down and PNF

Tuesday 8-29-12

PNF –  proprioceptive neuromuscular facilitation

Do we want to do this in every preWOD situation? What are other preWOD and postWOD forms of creating “elasticity” in our muscles?

Sign In = Mobility = Warm Up

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Jerk

1 Rep Max

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10 Min AMRAP:

10 Push Press,  65% Jerk Max

12 Box Jumps 24″/20″

21 KB Swings, 1.5/1 pood

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Monday 9-27-12

Back to school…Yay!!!! I know the kids are as excited as the parents. One cool thing about it is we have started our kids and adult classes at the same time. That way mom and/or dad can come get their WOD in while the kids are getting theirs. Kids (5-12) is 4:30 p.m. and Teens (13-17) is at 5:30 p.m. Spread the word.

We have sooooo many pictures we still have to get. If you have not had your picture taken expect it to happen early this week. We need some emails and phone numbers from some of you, we will let you know if you’re one.

September we will finally begin our new program for bill tracking. Sorry I took so long to finalize everything, there was much to do. We are moving toward no payments at the box. I will go over, briefly, one day how to make your payments. Thanks for all your patience.

Sign In = Mobility = Warm Up

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Thruster

3-3-3 

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3 Rounds for Time:

20 Med Ball Cleans, 20/14

20 Wall Balls, 20/14

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Wednesday 8-22-12

We want to get pictures of all our members. Many had them taken yesterday but we have many many that haven’t had them taken yet. Over the next two days everybody make sure you get it taken please.

You may have noticed that Wednesday we’ve dropped the strength and went for a little longer WOD. This is good. Today I want to give some education a go. 5-10 minutes at the top of class to cover fundamentals etc.

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Workshop Wednesday: Power and Speed

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Warm Up and Mobility

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4 Rounds for Time:

10 Burpee Med Ball Clean Slam Balls (probably won’t find this one on the youtube)

10 Toes to Bar

each time you come off the bar 1 on the spot bear crawl down the mat

200 M Run

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