Saturday May 19. 2012

Happy Birthday TRON (yesterday)! Post Birthday wishes to comments.

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Yoga is back! Heather will be teaching a Yoga class today at 9:15am, everyone is welcome! Don’t forget your mat!

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Come say goodbye  to Shane tonight at Canyon Inn 3700 Fort Union Blvd! We will be there around 8:30. 

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Attention: We will be cleaning out the lost and found today! If you are missing anything you have until 11:00 to pick it up or it will be given to charity.

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $35 to one of the trainers ASAP!

WOD

The May Painstorm, courtesy of CrossFit Northeast England:
“Tabata Angie”
Using 20 second work intervals with 10 sec rest breaks, complete:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” 

~Buddha

Friday May 18, 2012

Happy Birthday C-Rad! Post Birthday wishes to comments.

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Attention: We will be cleaning out the lost and found this Saturday! If you are missing anything you have the rest of this week to pick it up or it will be given to charity.

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $35 to one of the trainers ASAP!  

Chris is making sure to get full extension of his arms at the top of his Push Jerks!

Benchmark WOD

Athletes choice! Grace or Isabel!
Compare to 12/30/11
“Grace”
30 Clean and Jerks for time 135/95
Or:
“Isabel”
30 Snatches for time 135/95

“First say to yourself what you would be;
and then do what you have to do.”
~Epictetus

Thursday May 17, 2012

Happy Birthday Amy J! Post Birthday wishes to comments.

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Attention: We will be cleaning out the lost and found this Saturday! If you are missing anything you have the rest of this week to pick it up or it will be given to charity.

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $35 to one of the trainers ASAP!  

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The  Softball game this week will be tonight at 9:00pm at Galena Park. We will be meeting at 8:45pm to warm up!   We need to know who is going to make it to the game, please let Bob know if you will make it or not! Lets play ball!

Alvin is staying strong throughout his walking lunges on Monday's WOD!

WOD

5 Rounds for time:
20 Burpees
20 Overhead Squats 95/65

Are you missing your Chocolate Chip Cookies?! Click here for a great grain free Chocolate Chip Cookie recipe!

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“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

 ~Thomas Edison

Wednesday May 16, 2012

Attention: We will be cleaning out the lost and found this Saturday! If you are missing anything you have the rest of this week to pick it up or it will be given to charity.

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $35 to one of the trainers ASAP!  

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The  Softball game this week will be tomorrow at 9:00pm at Galena Park. We will be meeting at 8:45pm to warm up!   We need to know who is going to make it to the game, please let Bob know if you will make it or not! Lets play ball!

Tiffany B is doing a great job of keeping her stomach tight throughout her Push-Ups!

WOD

Strict Press 3.3.3.3.3
Then as many rounds as possible in 7 minutes of:
7 Hang Cleans 135/95
7 Bent Over Barbell Rows 135/95

“If you don’t like something change it; if you can’t change it, change the way you think about it.”

 ~Mary Engelbreit

Tuesday May 15, 2012

Happy Birthday Dave I! Post Birthday wishes to comments.

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Attention: We will be cleaning out the lost and found this Saturday! If you are missing anything you have the rest of this week to pick it up or it will be given to charity.

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $35 to one of the trainers ASAP!  

Dave is making sure to get full depth on his squats!

WOD

For Reps:
1 minute Pull-Ups
30 seconds rest
1 minute Box jumps 24/20
30 seconds rest
1 minute Ring Dips
30 seconds rest
1 minute Double-Unders
*Repeat for 3 rounds.

“Remember, people will judge you by your actions, not your intentions.  You may have a heart of gold – but so does a hard-boiled egg.”

  ~Author Unknown

Monday May 14, 2012

Happy Mothers Day to all the CrossFit draper Mom’s!

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $35 to one of the trainers ASAP!  

Jenn and Tiff are working hard to keep their arms locked out on their Lunges!

WOD

For time:
50.40.30.20.10 rep rounds:
Kettlebell Swings 1.5/1 pood
Walking lunges with plate overhead 45/25

“The greatest way to live with honor in this world is to be what we pretend to be.”
~Socrates

Saturday May 12, 2012

We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $25 to one of the trainers ASAP!  

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Yoga is back! Heather will be teaching a Yoga class this Saturday at 9:15am, everyone is welcome!

Welcome back Bennett!

WOD

In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

“A #2 pencil and a dream can take you anywhere.”
~Joyce A. Myers

Friday May 11, 2012

It’s Benchmark Friday!

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $25 to one of the trainers ASAP!  

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Yoga is back! Heather will be teaching a Yoga class this Saturday at 9:15am, everyone is welcome!

Bob is excited for Benchmark Friday!

Benchmark WOD

Compare to 11/25/11
“Chelsea”
For thirty minutes,every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

“CrossFitters Are Crazy!!”

from CrossFit Nation

Apparently the word on the street is that Crossfitters are crazy and you can get hurt doing Crossfit. The answer is maybe a little and there is risk in any endeavor. Let me explain a couple of things and hopefully I can help you to understand what Crossfit is about, not the stigma that seems to be attatched to it.

Crossfitters are not crazy. They are hard working, dedicated and like to live on the edge a little. They are everyday people. Mothers and kids, doctors and dentists, police officers and nurses. They are you and they are people that have realized what the “fitness” industry has evolved to and decided that they want something more. The watered down non-results driven industry breeds stagnation. Stagnation breeds disease. If you look around the “cardio” room, you see the same people reading the same magazines getting the same resuts. What we have learned and seen time and time again is that fitness is not a single exercise, it is not a magic little pill. It is not only cardio vascular health, it is strong muscles, it is speed, power, coordination, flexibility, balance, stamina, agility and accuracy. It is your body working as a whole. When you only work one of these you become very good at that one thing, leaving the rest to become less than adequate.

I spend hours on programming for my members, my athletes. I want to see them get stronger and healthier. We talk about diet and what is good for you, and what is bad. We lift weights but we are not body builders. Strong muscle burns fat and builds bone. We run, jump, play. We move as our bodies are intended to move. You will be strong, you will be lean, you will be healthy. If wanting that makes us crazy, I guess I’ll take it.

Yes, you can get hurt. We are made of soft tissue and bone and sometimes we get hurt. You can walk out your front door and trip on a crack in the sidewalk and get hurt. Life is full of danger if you are out living it. I am here to help teach you the skills to be more nimble on your feet and be able to better avoid the dangers of life. If you are home sitting on the sofa I suppose you are pretty safe though except for that heart attack creeping up on you.

We do our best to keep you safe. Everyone starts with basic training. You are taught the skills needed to become a Crossfitter. You are taught how to do it safely and effectively. I am not out to hurt anyone, quite the opposite. I am trying to help you to become the best you. Physically and mentally.

Life is hard. I give you the skills necessary to live life to it’s fullest. I don’t think that’s so crazy.

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“Courage doesn’t always roar. Sometimes courage is the little voice at the end of the day that says ‘I’ll try again tomorrow.’”

- Mary Anne Radmacher

Thursday May 10, 2012

The Softball Game this week has been canceled due to the other team having to forfeit, this means that we win!! Our next game is scheduled for Thursday May 17th at 9:00pm.

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $25 to one of the trainers ASAP!  

Paige and Ryan love Burpees!

WOD

“Death By Tabata
Perform:
Alternating Tabata Deadlift and Burpee – (advanced 275/165) (intermediate 205/125) (beginner 155/105)
*Perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
The entire workout should take 8 minutes.

“Confidence is contagious; so is lack of confidence”
- Vince Lombardi

Wednesday May 9, 2012

Happy Birthday Mack! Post Birthday wishes to comments.

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The Softball Game this week has been canceled due to the other team having to forfeit, this means that we win!! Our next game is scheduled for Thursday May 17th at 9:00pm.

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We have set up a team for the Dirty Dash on June 2nd! Our start time is 12:40pm and there are 25 spots available but they will go fast! If you are interested in being on the team please get your $25 to one of the trainers ASAP!  

Mack is working hard to keep good form on his Tabata push-ups!

WOD

Compare to 2/21/12
You will have 15 minutes to work your way up to a 1 rep max Clean and Jerk
Then:
For 15 minutes perform 1 Clean and Jerk every 30 seconds @ 75% of your 1RM

“Ignorance Is No Excuse” from CrossFit Silver Spring

Ignorantia victus non excusat

Newsflash: Nutella is Not Broccoli. For context, check the link posted below with the full story. A brief synopsis- a woman in California just won a $3.5 mil lawsuit against the makers of Nutella on the grounds that their ads mislead her into believing Nutella was in fact part of a healthy, nutritious breakfast, which she fed to her 4 year old daughter.

The worst part of this story is that it’s actually true. I have no issue with food companies manufacturing unhealthy food-like substances and trying to pass them off on consumers for the sake of profiteering. I have a small problem with people actually consuming these products from a health, wellness, and performance standpoint. I have a HUGE problem with peoples’ unwillingness to accept blame for their actions, and worse still, blame others for their poor, preventable health outcomes.

Really, you thought Nutella was a healthy breakfast choice, like eggs, fruit, or vegetables? Give me a break. How many super-foods do you know that come in spreadable form in a jar? I like to think that most people have a general idea about what is healthy vs. unhealthy, which might be giving many people more credit than they deserve. Regardless, it should not be the role of the food manufacturer to tell you what you should or should not put in your pie hole. As Robb Wolf would say, know the difference between your mouth and a garbage disposal.

“Ignorantia juris non excusat” – a legal principle derived from latin stating that ignorance of the law does not excuse. Let’s spin this forward to nutrition. Not sure how to eat properly in the face of conflicting advice on diet in the media? Educate yourself. The only person with a vested interest in your optimal health is YOU. Considering the rates and trends of obesity, diabetes, cardiovascular disease, and cancer in the United States, you can ill afford to remain ignorant on proper nutrition.

Here’s a cheat sheet: Meat, seafood, eggs, vegetables, some fruit & starch, nuts, & no sugar.

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