January 1st 2010 HAPPY NEW YEAR!!!!
December 31, 2009 by hillarieaton · 2 Comments
11:00a.m. open gym time. This time is for you to come make up a wod that you missed this week for the challenge or just to come in and work on skills. Your choice.
12:00 noon will be the regular group wod and the wod is.
AMRAP in 10 min
12 Press (95/65)
21 Sit ups
Rest 2 min
AMRAP 10 min
12 Back Squats (95/65)
15 Push ups
then……..
3 min wall sits .
Click here to listen to All calories are not created (or used)equal
Science writer Gary Taubes argues that when it comes to counting calories, dieters need to be thinking about quality, not just quantity.
In his new book, Good Calories, Bad Calories, Taubes combats the long-held belief that all fats are to be avoided. Not all fats are bad, Taubes says; the real culprits when it comes to weight gain are refined carbohydrates ie bread and sugars.
December 31st
December 30, 2009 by hillarieaton · 18 Comments
The schedule for New Years week is as follows: Thursday we will have the 6:00 am, 9:30 am, and noon wods, Friday we will be closed, and Saturday we will have the regular Saturday wods at 9:00 am, and 11:00 am. We will also be having CrossFit Kids on Saturday at 10:00 am, and 12:00 pm.
WOD
Destry, performing a 415# Deadlift!
3 rounds:
50 double unders
21 kettlebell swings 1.5/1 pood
12 pull-ups
“Strength does not come from physical capacity. It comes from indomitable will.”
Mahatma Gandhi
December 30th
December 29, 2009 by hillarieaton · 12 Comments
Happy Birthday Sammie! Post birthday wishes for Sammie to comments.
WOD
Sammie , working hard on her push jerks!
75 Thrusters for time 75/50
“The only way to discover the limits of the possible is to go beyond them into the impossible.”
Anonymous
December 29th
December 28, 2009 by hillarieaton · 15 Comments
Don’t forget to bring in those blankets and coats for the drive, we still have a few more days!
WOD
Mercedes, doing her best to get full range of motion on every rep!
“The CrossFit Total”
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
You will have 3 attempts to get your 1 rep max on each lift.
“People do not lack strength; they lack will.”
Victor Hugo
December 28th
December 27, 2009 by hillarieaton · 13 Comments
WOD
The mess that was The Twelve Days of Christmas!
“The Chief”
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
“Always give without remembering and always receive without forgetting.”
Brian Tracy
December 26th
December 25, 2009 by hillarieaton · 6 Comments
There will only be one wod today at 10:00.
Happy Birthday yesterday Kristie! Post Birthday wishes for Kristie to comments.
WOD
Kristie, concentrating on her presses!
“The Twelve Days of Christmas”
1. 100 meter run
2. handstand push-ups
3. box jumps
4. pistols on each side
5. burpees
6. wall ball shots
7. kettlebell swings
8. squat jumps
9. push-ups
10. sit-ups
11. knees to elbows
12. strict pull-ups
“Santa Claus has the right idea. Visit people once a year.”
Victor Borge
December 24th
December 23, 2009 by hillarieaton · 7 Comments
Great job on Fran everyone, so many of you hit a PR!
The schedule for Christmas week is as follows: Thursday we will only have the 6:00 am, 9:30 am, and the noon wods. Friday (Christmas day) we will be closed. Saturday we will only have one wod at 10:00 am. Thanks!
The Nutrition Challenge
The best way to make a jaw-dropping improvements in health, performance, or body transformation is through a powerful explosion of intense, focused effort that forces change.
You see many people in the gym every day who looked the same last year… and the year before that. You may also recognize that person as the man or woman staring back at you from the mirror.
Make no mistake, the human animal is a predator. He does not reach his goal (his “prey”) with half-ass efforts and “kinda sorta” wanting it. No, the achievement of a goal is an aggressive sprint — short, but powerfully intense.
Bad habits must be broken.
Sticking points in muscle and strength gains must be smashed.
Plateaus in fat loss must be hammered to pieces.
There’s no question about it: Rapidly losing body fat, building muscle, and breaking negative behavioral habits are acts of violence.
The Draper Nutrition Challenge is a performance enhancing, health improving, body-transformation catalyst that will provoke action and speed up change. That’s exactly what this challenge is, a catalyst, much like gasoline will stoke a fire, this challenge will trigger progress in health.
The challenge requires a level of commitment that some people might not be ready for. This burning commitment is sparked by frustration or even anger.
If you’re sick of spinning your wheels, if you’re mad about the body you see in the mirror, and if you’re more than willing to commit to one month of intense but highly effective body fat and bad habit removal, then you will succeed in CrossFit Drapers Nutrition Catalyst.
On the other side of that door is a lean, muscular, athletic body. Whether you open it or not is up to you . . . Don’t be afraid of opening that door.
WOD
Mandy, struggling through her first "Fran"!
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work
followed by ten seconds of rest where the first
8 intervals are pull-ups, the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally, the last
8 intervals are squats. There is no rest between exercises.
“Unless we make Christmas an occasion to share our blessings, all the snow in Alaska won’t make it ‘white’.”
Bing Crosby
December 23rd
December 22, 2009 by hillarieaton · 74 Comments
Don’t forget to bring in coats and blankets for the drive. Also make sure to sign in for the challenge.
WOD
Chace and Teresa, getting their cardio on!
“Fran”
21,15, and 9 reps of:
Thrusters 95/65
Pull-ups
We did this wod back on November 3rd, so this is
a good chance to see how much you have improved!
“It is one of the strange ironies of this strange life that those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest men. When you see 20 or 30 men line up for a distance race in some meet, don’t pity them, don’t feel sorry for them. Better envy them instead.”
Brutus Hamilton
December 22nd
December 21, 2009 by hillarieaton · 7 Comments
WOD
Terry, focusing hard on his Hang Power Cleans!
Squat of your choice!
You can choose to do either the
Back Squat, Front Squat, or the
Overhead Squat 5.5.3.3
Then you will complete:
5 Rounds of
10 Med Ball Cleans
15 Burpees
“Strength is a matter of a made up mind.”
John Beecher
December 21st
December 20, 2009 by hillarieaton · 1 Comment
The schedule for Christmas week is as follows: Monday, Tuesday, and Wednesday will be the normal wods. Thursday we will only have the 6:00 am, 9:30 am, and the noon wods. Friday (Christmas day) we will be closed. Saturday we will only have one wod at 10:00 am. Thanks!
WOD
Jerry M, finishing strong on his push presses!
3 Rounds:
10 Hang Power Cleans @ 70% of your max
2 minutes of Rapid Box Step-Ups
2 minutes of rest
Then with a continuing clock you will complete
100 Wall Ball Shots 20/14
Here are some videos on the Hang Power Clean, the first is wmv and the second is mov. Enjoy!
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.mov
“The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself.”
Billy Mills
CrossFit links
