Tuesday, December 28, 2010


Working some lifts today (will post some pics and scores tomorrow)

Push jerk 3/3/3/3
Deadlift 3/3/3/3

Monday, December 27, 2010

Back to it

I hope everyone had a wonderful Christmas break this weekend. This week we're back on the program, after enjoying a back-off week. And what a way to start the new week but with Elizabeth. Nice work with a good chuck of you Rx.

Cleans 135#/95#
Ring dips

Wednesday, December 22, 2010

weakest link

Working our weakest lifts today, personal choice on the one you want, while the kids caught up on the filthy fifty.

pick the lift with your weakest form or score and work a few reps

kettlebell work

Tuesdays WOD, the 2nd day in our back off week was a kettlebell circuit just working on form.

5X rest 1 minute and repeat 2 more times:
1 arm squat snatch at the bottom of the squat, press the bell to full extension, stand and 1 arm swing 4x exchange weight at the top of the 4th swing and repeat on the other side

Tuesday, December 21, 2010

Nutritionally challenged?

Starting January 3rd we'll be having another clean eating challenge, YAY!!!! The poster board will be up on the door by next Monday. The purpose of this challenge is to help everyone get back into the swing of things at the new year or for those newer members, to get you going on the right nutritional path with support and guidance.

So heres how it works:
1) Every person who decides to participate will sign their name on a line on the chart
2) each day you eat clean you get a star, each day you eat "un-clean" you get a black mark the person with the most stars on their line by the end of the challenge will win a prize (a massage and a gift card at Outback mmmmm)
3) You will be required to keep a food log, which will be turned in at the end of every week to be verified or just checked for any help or guidance that may be needed.
4) There will be before and after pictures taken (for those of you that want to see the changes) and measurements, for result purposes
5) If there is a tie, the food logs will be the breaker

So what is clean eating:
In short, meats, mostly vegys, some to little fruit, and clean fats, (coconut products, nut products (peanuts are not nuts), avocados, raw cocoa, and so on.
We are trying to get the right amount of quality foods to fuel the body but not store fat. Its all about quality not quantity, calorie intake, micros and macros don't matter here. Foods to stay away from: potatoes, grains (noodles, bread, oatmeal, flour), dairy products or any kind, processed sugars, artificial sugars, and additives. So you need to read your labels. If it isn't something you can find in nature, pick and eat, its not gonna fly.
We are adding a twist to this challenge thanks to an idea I got from a friends gym in Tri-Cities (Natural Selection CrossFit). For every day you eat "un-clean" you will be penalized with 50 burpees. These burpees will be performed as a group all at one time after the challenge is complete.

Check our nutrition blog for a food log download or just use a notebook, what ever works best for you.

Monday, December 20, 2010

It's a back off week

I know it's been a long time coming (or at least thats what it's felt like) but we're into a back off week, which is perfect timing with the holiday this weekend and all the craziness of the last few weeks.

Today was work a weakness day, pick two exercises (non-lifts) and work your form and stability. Handstand related movements and dips seemed to be the ones of choice today. Congrats to Katie for getting a 1:02 wall stand, she's been working on upside down support for a little bit good to see its' paid off. We'll be working out weakest lifts coming up Wednesday.

Merry Christmas party

Merry Christmas and happy gift exchange. Everyone got a good laugh out of the gift exchange items for the party this saturday, but by far the most popular was the coffee beans (mmmmm) and the superman Snuggie (great idea Meghan).

A hello and welcome to Dumbbell Dwayne, our new mascot don't forget to stop by and say hi to him on our new clock gone bad (IT'S AWESOME, couldn't have gotten a better Christmas present!!!)
It's a bird.... it's a plane..... it's, oh wait its Ryan in a very popular Superman snuggie.

Friday, December 17, 2010

Hello Filthy 50

Its been awhile since we've done this but here it is again, the Filthy 50!!

50 reps of everything
box jumps
jumping pull ups
walking lunges
push press
hip extension
wall ball
double unders

Thursday, December 16, 2010

Wedns WOD

Some work on Grace and them some, nice push today and welcome Gabby to open class, but I forgot to get pics, we'll get you next time! After this one Grace will be a breeze.

30 clean and jerks for time 135#/95#
every min on the min climb the rope

Tuesday, December 14, 2010

weight work

Working some lifts today and getting some nice numbers, like Tiffany who made a 55# PR for her Front squat! Congrats to the Lewis family for making through the ramp up, and keep your eyes open for Gabby who will be joining open class in about a week, she's a fireball, watch out leader board ladies.

Monday, December 13, 2010

Descending ladder work

Working a descending ladder format today with some exercises we haven't used in awhile, quick and easy today. You'll wanna be here Friday, yes thats right it's another benchmark, but which one hmmmm........
10,9,8,7,6,5,4,3,2,1 wall ball 20#/12#
1,2,3,4,5,6,7,8,9,10 SDHP 75#/55#

Saturdays fun

Another busy Saturday. The Lewis' have 2 more ramp up classes and they are off and running into the open classes making great progress and scores. The open class was full of chipper faces on a quick 3 rds that really kick some butt.

Friday, December 10, 2010

Working on a quick metcon today, just letting the body heal after Fran, some quick times, Scotts would have been a little faster if it weren't for those darn drawstrings.

5 rounds
50 double unders
10 knees to elbow

Wednesday, December 8, 2010


It was a great day with a visit from Fran, have some great scores and got names on the leaderboard. Good work all.

Thrusters 95#/65#
pull ups