COUPLE OF NOTES

HELLLLOOOOO -

OK, so few things:

Paleo Challenge (new one) will start Monday the 5th of October - we will again run it for 90 days, change a few things up this time but still an awesome way to kick start the body and getting the most out of your health, your workouts, and fitness.

Dodgeball this weekend - contact me ASAP to let me know who is in. This will be so much fun!!!! We need at least 6, plus we need a few subs (Evan and I have to leave at about 5 for Susanville).

New blog content starting in October - it will be a surprise everyday for the WOD. I will post the days workout at the end of the day with pictures and the whiteboard showing scores etc. I will be able to acknowledge new PR's etc. easier that way - and taking away the aspect of "cherry picking" your workouts. I know it is so easy to see burpees on the WOD, or running or what move you don't like and decide not to go - well no more. If you don't do the movements you don't like you wont get better (and we don't like them because they are hard, and not our best move) HAHA - allows you to listen to your body, and follow your workout plans rest days, be it 3 on 1 off or 5 and 2, or whatever. Allows me as a coach to ensure that you are coming in and working on the functional movements we need in our life.

Also - we have the CrossFit Running and Endurance Certification coming up in December - click on the link on this page and sign up for an amazing two days that will dramatically help you understand your running, and become a successful runner.

Wednesday 30, September 2009

After Tuesday's nice strong Metcon, thought we would follow it up with a nice easy main site WOD...

"Griff"

2 rounds (If you were at 6.7, or 10 - just remember you love me)

800m run forwards
400m run backwards

Last done on 7-9-09

Nice and cool as compared to the last time - we will have new PR's for this one. :-)

Tuesday 29, September 2009

Good day to YOU!!!!

We have a beautiful kettlebell workout today. Again Jason and I could not agree - he thinks 3 rounds is enough, I think it should be 5.....

So, we are leaving it up to you!

3 or 5 rounds (we have called this one Sam in the past - so she better be here and do it at 6 not 4:30)

5 windmills (to each side)
10 turkish get-ups (5 to each side)
15 v-twists
20 kettlebell swings

You want a weight that is challenging for all the movements - you may have 2 kettlebells what you can swing may not be what you can do a get-up with.

Monday 28, September 2009

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.

Post total reps from all 32 intervals.

Who's ready for some torn calluses!

Compare 7-21-09

Sunday 27, September 2009

10-9-8-7-6-5-4-3-2-1

Bear Crawl (Gym Length)
Squat Clean (Pick a challenging weight to work with)

Enjoy!

Saturday 26, September 2009

HAPPY BIRTHDAY AJA!!!!!!!!!!

KILLER 21

21 reps of the following 21 movements

Sit-up
Push-up
Wall balls
Lunges
Burpees
Squats
Pull-ups
Pistols (scaled as needed)
Box jumps (biggest box you can handle)
Ball slams
Dips (ring or bar)
Rowing (calories)
KB swings - 24kg
Double unders
GHD sit-ups
Hand stand push up
Turkish get ups (20% of bodyweight)
Back extension
Chin-ups
Sumo dead lift high pulls (kettlebells 24-32kg)
Squat hold

Friday 25, September 2009

DON"T FORGET OUR PALEO/ZONE POTLUCK - food, friends, CF family!!!! YAY!


One or two we have not done in a while for strength movements....

Front squats

5-5-5-5-5

Overhead Squats

3-3-3-3-3

Solid deep front squats, work on your form with these.

On the OHS, active shoulders, stable base = BEAUTIFUL SQUATS

Thursday 24, September 2009

This is a fun one - we have done it once before, and it makes me smile when I think of it. That in its self should scare you. :-)

4 x 400

4 rounds of

400 m run
400 jumps
400 m row