4.22.2009
21-15-9
Swings 55/35#
Ring Dips
Double Unders
Archive for the ‘Uncategorized’ Category
WOD 4.20.2009
2’ On 1’ Off x 4: Row for Cals
2’ On 1’ Off x 2: Burpees
2’ On 1’ Off x 2: Push Press
Top Male: Mark – 278
Top Female: Cat – 261
Cheat Meal, Anyone?
I think this is great. At least this guy is honest about what he serves, unlike all those healthy “lowfat” foods that trick consumers. Would you eat here?
Caution: Video contains scantily clad nurses…who probably don’t eat what they serve.
It's all in the hips
Some proper weightlifting going on here. A few things to note:
- Check out how quickly the guy at 2:03 in drops under the weight. This is an example of really, really good technique: making an Olympic Record look like a warm-up.
- Style points: the Permullet about 2:30 in
- How athletic are these guys? Check out the dude 3:00 in (Not so much the guy 3:16 in).
Notice anything else? Post thoughts to comments.
Wheatarded
A few of you have been asking about diet and nutrition. To put it simply: Eat fresh foods. Nothing processed, ever. Pretty basic, right? Basic, until you realize that this means no beer. Or pizza. Or pie.
So, what are you to do? Obviously, you care about your health- otherwise, you would not put yourself through the WOD on a regular basis. Most people, probably yourself included, enjoy food. Good food is part of a happy life, right? Here is what I propose:
Let’s find a balance. For two weeks, I will be swearing off all processed foods, especially all grains. At the end of the two weeks, I will allow myself a cheat day to eat whatever I want. The goal is two-part: One, I want to see how my body reacts to zero processed foods, and two, I want to see how a grain free body reacts to a sudden influx of grain-based food. The balance part of the deal comes later- I feel that once we understand how our body reacts to processed foods, we will be less apt to eat them. That does not mean that I will never have pizza again; far from it. I just want to make the majority of my meals as optimal as possible, and truly enjoy the crappy food when I do eat it.
I will blog the zero-processed progress here. Any of you that wish to join in, please do. Post your comments along with my posts. The trial begins January 26th!
Paysimple. If only it were.
Promises of a new way to pay have been floating around for a while now. We have contracted with a company called Paysimple to offer a credit card/ EFT option. We will be accepting all major cards, or be able to directly debit your checking account. In addition to that, we will be able to set up recurring payments, so you won’t have to worry about forgetting to pay up.
Right now I am looking into the possibility of linking the whole operation to our website, once I figure out if that is possible I will let you know.
For the time being, here is how it will work: The next time you are due to pay your dues, come see me. We will go over all of your options, and sign any necessary paperwork. We will be rolling all of our members onto a 15th of the month due-date, so we will prorate any remaining time you have between your particular start date and the 15th. After the first prorated time period ends, all our members will owe dues on the 15th of every month. Each and every one of you will get electronic receipts, and if you ever want to put your membership on hold, or stop payments, it will be a click or two away. Easy right? Better than burpees….
Holiday Hours
Heads up, we will be closed November 27th and 28th. We will have our normal Saturday WOD at 10 am to work off some of that stuffing and gravy!
I am giving everyone a freebie on Thanksgiving day. Consider it a “cheat meal,” and eat what you please. Keep in mind, try to go easy on or stay away from the starches…stuffing, mashed potatoes, dinner rolls, etc. Eat as much turkey as you want! And be thankful!
Saturday Workout @ CrossFit Spokane!
This Saturday the gym will be closed and we will be heading to CrossFit Spokane for a team workout. Things will kick of at 11 am and should go to about 12. There won’t be a cookout afterwards so don’t worry about food, just be ready to work! Let us know if you plan to go so we can organize some carpools.
Box jumps at the last CrossFit CDA-Spokane get together.
Today's Word…
Today Lisa coined the word of the day, Hope! She had ACL surgery and wants to improve her fitness to where she was before the surgery. We want to get her beyond where she was! Her husband, Craig, is very supportive and encouraging. We love Lisa’s enthusiasm for fitness and life.
Kristen rockin’ the slosh pipe!
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