Wednesday 3.30.11

By Patrick, on March 29th, 2011%

Erica, getting some air

 

TODAY’S WORKOUT:

Strength: (Building strength: week 6 of 6, re-testing week)
Push Jerk 5x1RM (1.1.1.1.1)
 
Workout:

3 Burpees
5 Push Presses (115/80 lbs)
7 Foot-2-Bars
12 min AMRAP
 
 

UPCOMING EVENTS:

CrossFit Games Open – WOD #2

The 2nd WOD of the 2011 CrossFit Games Open is as follows. 

9 Deadlifts (155/100)
12 Push-ups
15 Box Jumps (20/24)
15 min AMRAP

Comp team, if you are planning on doing this workout at 7am on Saturday then please confirm by e-mailing Nick no later than Thursday 8pm.  If you do not RSVP we will assume you are not coming.  We need to plan out heats and judging schedule beforehand so only RSVP if you are 100%. Also, be sure to log in to the CrossFit games website and watch the WOD demo video prior to Saturday so you are fully aware of proper form and range standards.
 

APRIL 2011 Athlete of the Month!
Due to some “technical difficulties” we had to move back our launch of the Athlete of the Month to April. So make sure to keep an eye out this Friday, April 1st, for when we make the official announcement! Any guesses??

POSE Running Clinic – 4/2/11 (ONLY 2 Spots Left!)
Discover the proven formula for fast, efficient and effortless running technique used by the most accomplished and successful runners and athletes on the planet. During this 3 hour clinic you will learn precisely why you’ve been taught to run incorrectly… learn more. 

Paleo Challenge Final Weigh-ins – 4/9/11
Saturday morning from 9-noon

FitCamp Spring Party! – 4/30/11
Save this date, more details coming soon.

Paleo Challenge: Day 73

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Monday 2.7.11

By Patrick, on February 6th, 2011%

Geoff

Today’s Workout:

Strength:  1Rm Squat Clean
5.3.1.1.1.1

WOD 1:  “Karen”
150 Wall Balls for time
10 ft. target, men 20lb ball, women 14lb ball

WOD 2: “Flight Simulator”

For time…
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

All sets must be completed unbroken and you must come to a complete stop after each set.

Paleo Challenge:  Day 22

Dee’s Little Paleolithic Cookbook:
Over the past few months Deanna Navaroli (lil’ Dee) has been working hard in the kitchen to put together her own Paleo Cookbook. After months of hard work (and lots of taste testing) it’s finally done and she really out did herself. If you are looking for some pretty amazing recipes to add to your Paleo lifestyle (and some incredible desserts you’ve got to try and won’t believe what she came up with) then check out her new cookbook here… Dee’s Little Paleolithic Cookbook

 

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Your Goals for 2011

By Patrick, on December 28th, 2010%

What are your goals for 2011? Have you given them any thought? Do you have any or even believe goal setting works for you?  Every year I set goals for the upcoming year. Business goals, financial goals, health goals and even random goals like certain house projects I want to finish or places I want to go. Whether or not you feel like goal setting can help you I have found it an enlightening experience over the years. As part of my goal setting ritual I always take a look at the goals I set for the previous year.  Some I may have achieved, others not, but I still feel the practice of goal setting is crucial to succes in any and all areas of life, especially when it comes to your health. Clearly defined health goals can give you purpose, direction and clarity when it comes to prioritizing your life and making the most of your days, weeks and months. Take some time over the next few days and think about what you want to achieve in regards to your health over the next year. Do you want to see that “magic number” on the scale, set some new PR’s, learn how to eat healthy or even make it to class an average of at least 3 days per week.  Whatever your goals are take a moment and write them down, post them and take 2-3 minutes to read them first thing in the AM and right before bed. Close your eyes and visualize yourself having already achieved them after you read your goals.  This small investment of a few minutes a day will help you start the process of creating the results you want rather than struggling year after year. Take action this week and set your health goals and make 2011 the time New Year’s resolutions actually worked.

 
Today’s Workout: Wednesday, 12.29.10

1Rm Bench Press
5.3.1.1.1

“Partnered POISON”
Partners will each do as many reps as possible in one minute of each of the following 3 exercises for designated number of sets.  (One partner works at a time for max reps during a minute then switch partners for 3, 4, 5 sets).
 
KB Swings x 3
Push-ups x 4
Sprints x 5

WOD 2:  Partnered ABS
20 Sit-ups
20 Leg tosses
3 rounds each

Want some accountability?  Post your 2011 health and fitness goals to comments and we’ll take a look back next year on your success!

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