Happy New Year!

Gym will be open from 12pm to 7pm today!
Let's talk about your New Years Resolutions! Yeah!!!
Life is too short to not look and feel the way you want to!

Luila's "before and after" as a result of being fed up with her "mom" body.

Open gym from 6am to 12pm today.

"Elizabeth"
Clean (135lbs)
Ring Dips
21-15-9 for time.
Post time to comments.

Yeah, ring dips are hard.
But so was potty training, so get over it. Life's better without diapers.
Happy New Year, see you in 2008!

Rest day.

The gym will be open Monday the 31st from 6am to 12pm, and Tuesday, Jan 1st from 12pm to 7pm.

Rower (calories)
Burpees
Wallball
Box Jumps
Medicine Ball Situps
3 rounds for reps.

Starting with the rower, work hard for 50 seconds, then use 10 seconds to rotate to next exercise. After going through all five exercises, rest one minute before beginning next round. Total up all reps/calories for score. (17 minute workout)

Casey's getting leaner and leaner!

Row 500 M @ damper setting 10
3 minute rest,
Row 500 M @ damper setting 8
3 minute rest,
Row 500 M @ damper setting 6
3 minute rest,
Row 500 M @ damper setting 4
3 minute rest,
Row 500 M @ damper setting 2

Post your best time to comments and note which damper setting it was on.

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.

Danny, Shane and Larry attack a scaled version of "Angie" for the first time last Saturday. Great job, guys!

Tabata Wallball shots
Tabata Push ups with one hand on ball
2 min rest
Tabata Box jumps
Tabata Skip rope
2 minute rest
Tabata Burpees

Had enough?
Well, get your butt back in the gym!

Merry Christmas!

The gym will be closed today, regular class times will resume on Wednesday the 26th.

***The gym will be open from 10am to 12pm today and closed all day tomorrow. We will resume normal classes on the 26th. Have a MERRY CHRISTMAS everyone!***

Two workouts to choose from:

A.
For time:
150 Burpees
Post time to comments.
These are from completely prone to jumping and touching an object eight inches above maximum reach.

or

B.
"300" (the movie)

Rest Day.

***Heads up! We will be open from 10am to 12 pm on Monday (Christmas Eve Day) and will be closed Christmas day.***

Hope everyone's enjoying their holidays!

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For time.

The price Angie charges:

Friday Fun Day!
Come to the gym to work on some skills!

Run 5K (LaFortune Park is a 5k)
or Row 5K

Post time to comments.

3 Rounds for time:
400m Run
21 Deadlifts with 60% of your bodyweight
12 HSPU (Handstand Push Ups)

Kirsten, currently pursuing her master's, at one point had to study by candlelight for her finals due to last week's power outage AND managed to get all A's! Way to go, Kirsten, we're so proud of you!

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
Thruster (95lbs-male/55lbs-female)
Pull-ups
Post time to comments.

5 rounds for time of:
20 Box Jumps (20" for males, 16" for females)
20 Ring Rows (feet on box)
20 Barbell Lunges (45lbs for males, 30lbs for female)
20 Reverse Situps
Post time to comments.

Rest Day.

Hello everyone, hope you're having a good Sunday! Today I thought I'd post a bit on the Zone Diet (this being the biggest "extra calorie" month of the year). A big-time favorite of CrossFitters, it is a way to regulate your bodyfat, decrease risk of disease and boost physical performance and energy. In a nutshell it is a 40-30-30 split of calories (carbs-protein-fats). The carbs are kept low-glycemic (mostly fruits and vegetables) and the fats, although high, are healthy (mono- and poly-unsaturated). Five Zone meals a day (Breakfast, Lunch and Dinner with a small snack in-between each meal) makes it not necessarily easy, but do-able. Remember, true health and fitness come at a price.
Please check the following websites and post any comments below. Luila and I have been considering giving another Zone Diet seminar. Anyone interested?
Zone Diet Info
The Zone Diet Plan
Zone Living-The Manuel Uribe Story
Nicole Carroll's Zone Experience.pdf
You can pick up the book for $5 to 10 dollars on ebay or your local used book store.
Mastering The Zone
Here are some of pictures of my favorite CrossFit trainers. I have spoke with almost all of them and they are all staunch followers of the Zone diet. Although this degree of leanness and muscularity may not be your goal, it clearly displays the benefits of the Zone approach to living. All of them are high energy, happy and positive, unlike the leanness derived from the bodybuilder approach of "dieting down" for three to four miserable months resulting in low energy, moodiness and depression. They also look like this year round if that tells you bodybuilders anything.

"You go-I go"
Partner up and go through a rotation of 5 select exercises.
Your partner begins by getting as many reps on the first exercise as possible for one minute, then rests for one minute as it switches to you. After you complete your minute, you both move to the next exercise. This goes on with a continuously running clock for 30 minutes. By the end, you both will have moved through each exercise three times and each will have trained hard for 15 of the 30 minutes.
High energy, very fun, buddy workout.

***POWER IS BACK ON!!!***

"Tabata This"
Row (for calories)
Pushups
Squats
Pullups
Situps
For 20 seconds do as many reps of the assigned exercise as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, making it 4 minutes total per exercise. Rest one minute before moving on to the next exercise. This make for a 24 minute workout.
Scoring will be explained before the workout.
Post score to comments.

No stranger to pain, Big Adam is a good man.

Still no power from the ice storm, so the gym will be closed for the 6, 7 and 9 am classes.

***Gym Update*** Just checked the gym and the power is still off. The good news is, is that power has been restored all the way from 61st up to 46th. The only part left is between 46th and 41st to be restored (we're at 42nd). I'll drive by the gym again at 9-ish tonight to see if they got it up yet.

Take a rest day if you've done the last three days workouts. If not, pick one and post your results to comments.
Stay safe,
Eric

Due to continued power outage from the ice storm, the gym will be closed for the 6, 7 and 9 am classes.

***Gym Update: We just checked the gym and the power is still off, therefore we will not be having the 4, 5 and 6 pm classes***
We apologize for any convenience. I miss you guys!

Another great home WOD:
100 burpees for time.
Post time to comments.

100 Burpees (YouTube)
Yay, burpees!

Due to power outage from the ice storm, all classes are canceled for today.

Try this one at home:
As many strict reps as possible in 20 min of;
1 minute of lunges
1 minute of supermans
Post total reps to comments.

Be careful out there!

Come to the gym and learn/work on your kipping pullup!
10-10-10-10-10

Currently, we have four females and fifteen males who have learned the kipping pullup, will you be next?

Kipping Pullup Concepts.wmv
Strict vs. Kipping Pullup demo.wmv
100 Kipping Pullups WOD.mov
Three Types of Pullups WOD.mov
25 Pregnant Pullups.wmv



If the roads are too icy and dangerous, stay home and time yourself with this WOD.
As many rounds as possible in 20 minutes of:
5 pushups
10 situps
15 squats
Post rounds to comments.

Rest Day!

Deadlift
3-3-3-3-3 reps.
Post loads to comments.

Complete as many rounds as possible in 20 minutes of:
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Presses
5 Overhead Squats
Post rounds to comments.
(Choose a weight you feel comfortable with and stick with it. Recommended athlete weight is 70 lbs for males, 45 lbs for females.)

New members, Greg and Rhonda are awesome!

"Deck of Cards"
Start with a fully shuffled deck of cards. Each card requires a set of pushups (red) or squats (black), depending on the color. Perform reps of the following:
Face cards (Jack, Queen, and King) have a value of 10. Aces will have a value of 11. Number cards will be face value (ex. 7 of spades = 7 squats).
Jokers are burpees, and are set to a value of 20.
Work through the entire deck as fast as possible and don't forget that card games are fun.

Post your time to comments.

Run 400m.
15 PVC Pushups (feet on box)
15 Ring Rows (feet on box)
5 rounds for time.

Thrusters
5-5-5-5-5 reps
Post loads to comments.

Thruster demos.mov
Thruster demos.wmv

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

*We will be substituting "Superman's" today for the "Back Extensions"*