Monthly Archives: November 2012

Friday 11-30-12

"CrossFit has been the best thing that has ever happened to weightlifting." - Mike Burgener USA Weightlifting has seen increases in its number of athletes and coaches over the past four years. Longtime USAW athletes and coaches say the reason is CrossFit. Andréa Maria Cecil reports. In four years, the number of USA Weightlifting athletes has grown 30 percent. Meanwhile, the number of USAW coaches has catapulted by 139 percent in the same time period. “There’s a situation for weightlifting now that Read More...

Thursday 11-29-12

YEAH EDDY!!!! Everybody mark Wednesday in your calendar. Eddie's first WOD with potential burpee penalty that he didn't have to do a single one. BAM! There is a lot of fitness involved in something as seemingly simple as a cartwheel. Maybe we should do more of them? 15 Minute Warm Up: 2,000 m row - just kidding! 3 rounds: 1 bear crawl, 5 pull ups, 10 squats then 20 Minute AMRAP: 5 Burpee Pull Ups 10 Med Ball Cleans, weight to be determined 15 Box Jumps, height to Read More...

Wednesday 11-28-12

What is simple but difficult? Makes you feel like a million bucks and like garbage? Can make you strong and weak? Makes you restless and makes you sleep like a log? NUTRITION! I could go on and on with the contrasts but you get the idea. It seems like we are constantly covering nutrition in one way or another and it is also the one topic we get questioned about the most. We just did an "It Starts With Food" Read More...

Tuesday 11-27-12

I know some people got a kick out of the "30 Ways In 30 Days To Never Get The Body You Want", and even though it made great points it did take some time to complete. I found that by the time we got to #30 I had forgotten #20. I was surfing the world wide web and came across something simplified and to the point concerning post WOD nutrition and how it fits into our methodology. There are some Read More...

Monday 11-26-12

Well Thanksgiving is behind us and Christmas is on it's way. I hope everybody ate way too much and has leftovers for days, like me. Your mission, should you choose to accept it, is to bring one ornament to the box for our Christmas tree. Nothing big, something that goes with the CrossFit theme. For example, we have someone that is going to try to make a paper mache kettlebell tree topper (great idea I might add). We are doing Read More...

Friday 11-23-12

I hope everybody had a great Thanksgiving. Open Gym 10:30 a.m. Regular schedule resumes Monday Read More...

Wednesday 11-21-12

Holiday Hours for this week: Monday and Tuesday – regular schedule; Wednesday - regular schedule but no 6:30 p.m. open gym; Thursday – closed, Friday – one WOD at 10:30 a.m.; Saturday – closed. Regular schedule will resume next week. Today we will celebrate Thanksgiving and Daylon’s birthday at the box after the afternoon WODs.  15 Minute Warm Up:3 rounds - Run 200 m, 10 jumping pull ups, 10 push ups, 10 air squats, 10 KB snatch, dynamic stretches then For Time: 10 Ring Dips 20 Pull Read More...

Tuesday 11-20-12

Holiday Hours for this week: Monday and Tuesday – regular schedule; Wednesday - regular schedule but no 6:30 p.m. open gym; Thursday – closed, Friday – one WOD at 10:30 a.m.; Saturday – closed. Regular schedule will resume next week. On Wednesday we will celebrate Thanksgiving and Daylon’s birthday at the box after the afternoon WODs. Sign up on the announcement board if you plan on attending. 15 minute Warm Up:Row 500 m then junk yard dog then use the remaining time to Read More...

Monday 11-19-12

Holiday Hours for this week: Monday and Tuesday – regular schedule; Wednesday - regular schedule but no 6:30 p.m. open gym; Thursday – closed, Friday – one WOD at 10:30 a.m.; Saturday – closed. Regular schedule will resume next week. On Wednesday we will celebrate Thanksgiving and Daylon’s birthday at the box after the afternoon WODs. Sign up on the announcement board if you plan on attending. 15 Minute Warm Up: Row 500, Mat Trips, Stretch OK folks, here it is. The test. We Read More...

Saturday 11-17-12

"Open Gym" 9:30 a.m. There will be no CrossFit Kids next week Holiday Hours for next week: Monday and Tuesday – regular schedule; Wednesday - regular schedule but no 6:30 p.m. open gym; Thursday – closed, Friday – one WOD at 10:30 a.m.; Saturday – closed. Regular schedule will resume following week. On Wednesday we will celebrate Thanksgiving and Daylon’s birthday at the box after the afternoon WODs. Sign up on the announcement board if you plan on attending. Read More...