WOD 3.9.2009
500m Row
25 DB FS
25 PLU
400m Row
20 DB FS
20 DB FS
300m Row
15 DB FS
15 PLU
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Those Darn Dirty Grains
I just attended the CrossFit Nutrition Certification held by Robb Wolf (smart dude, good blog!), and I must say, it was very eye opening. There was a ton of great information, but if I could sum up what I learned in 3 words it would be – DON’T EAT GRAINS! So standby for more of my typical food interrogations when I get back…I plan on making the Gestapo look like a bunch of preschoolers.
Speaking of food…my Dad Randy, whom many of you have already met, has decided to make a few changes in his diet. The past few years of badgering by yours truly just wasn’t enough to get him to change his carb binging ways. Recently, he had some blood work done. He’s been healthy all his life with normal markers. This time, his doctor asked, “What are you doing different?” Doc then explained that at the rate he was going, he would probably be on cholesterol lowering meds within a year. This was a much needed wake up call for Randy. Since that time, he has embraced the Paleo diet, the same one we recommend to you hard core CrossFitters. In 6 weeks he has lost 11 lbs, and is feeling better every day. Read about it here on his blog. He will be visiting this week (getting thrashed in the gym), so be sure to pick his brain about his experiences thus far on “the easiest diet ever,” as he calls it.
Questions about what to eat? Check the nutrition tab at the top and ask us!
Can you find me? Hint: look for the guy with huge teeth.
Hollywood
Check out today’s pic on the mothership, www.crossfit.com. Jarod made the main page. Isn’t that like a case of beer or something? Maybe just some burpees…
Also, be sure to congratulate Mandy and Travis who just completed the Scott Firefighter Stairclimb in Seattle. The climb involved 69 stories — that’s 1,311 steps —with 50 pounds of gear on while breathing from oxygen bottles. Mandy completed the climb in 20:19, Travis in 22:58.
Go here for an interesting article that explains how fire fighters who CrossFit are able to do more work, in less time, and use less oxygen. Now that’s efficient!
Derek's Back…We Have Pictures Again!
Say hello to the Flygirls. Megan and Kaitlyn will be going into the Air Force soon.
HARD. CORE.
Jarod is such a sick individual, he smiles on the Erg.
Where is he? (scary looking guy in the back)
WOD 3.7.2009
For Time:
30 PLU
30 Wallballs
30 DB Swings
30 DB Push Press
30 Walking Lunges
15 Burpees
500M Row
Top Male: Jarod 10:01
Top Female: Dawna 14:07
Coach: Derek
WOD 3.6.2009
Pick a Squat (BS, FS, or OHS) and do 5-5-5-5
Deadlift 5-5-5-5
Rest 5 minutes then do the following
3 Rounds
15 Push Ball (Wallball with no Squat)
15 Box Jumps
Coach: Derek
WOD 3.5.2009
3 ROUNDS:
20 double unders
20 jumping OH squat (45/35#)
10 ring PSU
Top Male: TBA
Top Female: TBA
Coaches: Jonathan (9:31), Derek (8:01)
Friday Mornings and Crossfit: Cookies and Milk
Gluten free cookies, of course…
Due to demand we will be adding a 6am Friday class, starting this Friday, March 6th. Hard workouts, followed by punch and pie.
Ok maybe not the punch and pie.
WOD 3.4.2009
G MONEY
2′ on, 3′ off, 4 rounds:
AMR of
3 BW deadlifts
5 Burpees
Top Male: none
Top Female: Meagan 4.5 rounds in 2′
Coach: Jonathan
WELCOME BACK DEREK!
Word on the street: Derek is back stateside, today as of 7 pm. I know he is looking forward to working with everyone, so let’s all welcome him back with a special workout, this Saturday!
Remember, he just got back from the sandbox, so no sudden moves…
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