05.31.09

For Time:

10-9-8-7-6-5-4-3-2-1 reps
Burpees
Push Ups
Sit Ups

May 31, 2009 | Filed Under W.O.D. | Leave a Comment

05.30.09

For Time:

50 Push Ups
Run 400M / Row 500M
50 Sit Ups
Run 400M / Row 500M

CONGRATULATIONS MEL!

Wishing you all the best! Have a wonderful honeymoon

May 30, 2009 | Filed Under W.O.D. | 1 Comment

05.29.09

Karen

150 Wall Ball Shots for time 20#/14#

For those of you that are using 8# or 10# Wall Balls, try to challenge yourself and move up to the next wall ball !

Happy Beer Friday!

We hope you guys have been having a great week! We’ll be seeing you very soon !

May 29, 2009 | Filed Under W.O.D. | 60 Comments

05.28.09

For Time:

150 push ups

If you must rest, rest in the pike position. If you go to your knees or the ground or have to stop AT ANY TIME, you must sprint 40 yards or do 6 burpees.

Count your time + the number of penalties

Week of Memorial Day Schedule

Tuesday, May 26th through Friday, May 29th there will be EVENING CLASSES ONLY.
Saturday, May 30th and Sunday, May 31 are back to normal schedule and Monday is back to our regularly scheduled program.

Go Zoleo

We’ve been prescribing a particular program that provides max performance, health and longevity. What is it? Ultimately, it is a diet that ensures super health. If you look at a spectrum, with sickness on the left, wellness in the middle, and max fitness on the right, Zoleo will put you way on the right. It’s not a new diet or anything, it’s simply a smart combination of two highly effective diets: the Paleo diet and the Zone diet. What we know is athletes that “Go Zoleo” achieve maximum performance and health for two main reasons:

1. Digestion is fully optimized. The micro and macro villi which are responsible for final absorption of food can heal under this gluten free diet. This causes you to extract maximum energy from good, quality food. You feel and perform awesome.

2. Insulin is regulated, thus insulin sensitivity increases meaning more energy is extracted with less resources = cellular optimization!

In short, when you Go Zoleo, you are absolutely maximizing your performance potential, while at the same time ensuring long term health and well-being. It’s a win-win!
Article courtesy of nutritionize.net

May 28, 2009 | Filed Under W.O.D. | 54 Comments

05.27.09

3 Rounds for Time of:

Run 400M / Row 500M
50 Squats
25 Push ups

Week of Memorial Day Schedule

We will be closed Sunday, May 24th and Monday, May 25th.
Tuesday, May 26th through Friday, May 29th there will be EVENING CLASSES ONLY.
Saturday, May 30th and Sunday, May 31 are back to normal schedule and Monday is back to our regularly scheduled program.

Danger

My boys over at Again Faster did it again with another amazing blog post:

This isn’t dangerous. Wrestling lions is dangerous. Climbing mountains is dangerous.

This is a walk in the park.

You can stand there and scream, loading a thousand YouTube videos, a thousand screenshots of undereducated idiots throwing around barbells and calling it CrossFit. It doesn’t make you right. It makes you a YouTube-watching naysayer.

What you’re lacking is honest proof. Statistics. A spreadsheet, a number, a definitive outcome, an analysis of variance showing that what we’re doing carries an outsized risk of injury.

Of course, you’ll never find it, because it doesn’t exist. Instead, you’ll type hate mail on the nearest message board, insisting that thrusters break wrists and burpees break backs, that the clean and jerk is an abomination, the kipping pull-up an affront to humanity.

Good luck. While you hold forth from the mountaintops, we’ll be pressing on, recognizing a singular truth that has escaped your narrow worldview: risk and reward go hand-in-hand.

If you want the world’s safest fitness program, you’ll have to forego fitness. You’ll strap into a lever-controlled, pulley-modulated padded seat, moving through a predetermined range of motion, and you’ll stay fat. If you want to get fit, you’ll have to stand up, and the second you do, you’ll be subject to gravity.

Gravity is a risk, and it would just as soon have you on your ass as on your feet. It would just as soon snap you in two as leave you whole, twisting your ligaments from their tenuous foundations or leaving them intact.

Fortunately, gravity is also the supreme creator of athletes, the silent resistance that makes bones dense and muscles strong. It rewards every second of fight, every moment we refuse to succumb to its pull. The more advantage we give it through increased loads and coordinated movements, the more it gives back.

Of course, the risks grow in lockstep, the hundred pound injury a mere trifle to the tragedy of its three hundred pound cousin. With every fight, there is the spectre of failure, insignificant or catastrophic.

However compelling, these possibilities pale in comparison to the risk of stopping. Frailty, immobility, and disease are not the result of working too hard, of waging war against a barbell. They are the result of a padded seat. They are the result of refusing to stand, of allowing fear to dictate the bounds of fitness.

The true danger lies in non-participation.

Load your videos, and cite the miniscule incidence of rhabdomyolysis. Write letters to your constituency, warning them of the dangers of CrossFit, of our singular drive to massacre, maim, and kill. Yell and parade, and make as much noise as you can, and hope that the volume hides your lack of evidence. Time will prove you an idiot, fighting a force as inexorable as gravity.

May 27, 2009 | Filed Under W.O.D. | 56 Comments

05.26.09

5 Rounds for Time:

30 Push ups
40 Sit ups
50 Squats

Beginners, scale to 3 rounds

Week of Memorial Day Schedule

Tuesday, May 26th through Friday, May 29th there will be EVENING CLASSES ONLY.
Saturday, May 30th and Sunday, May 31 are back to normal schedule and Monday is back to our regularly scheduled program.

Welcome Back!

We hope you had a fantastic Memorial Day weekend! Just a reminder, this week is going to be a limited schedule with some back to basics programming. We have set up the blog to auto post each day, it’s been tested and should work, but just in case it doesn’t please bear with us. Josh will have the workouts at the gym ready for you ! Be ready for the beatdowns when Ray and I return on June 1st !

May 26, 2009 | Filed Under W.O.D. | 38 Comments

05.25.09

HAPPY MEMORIAL DAY! THE GYM IS CLOSED!

Week of Memorial Day Schedule

We will be closed Sunday, May 24th and Monday, May 25th.
Tuesday, May 26th through Friday, May 29th there will be EVENING CLASSES ONLY.
Saturday, May 30th and Sunday, May 31 are back to normal schedule and Monday is back to our regularly scheduled program.

May 25, 2009 | Filed Under W.O.D. | Leave a Comment