« December 2009 | Main | February 2010 »
For time:
75 power snatches 75/55#
Post to comments
How was week one of the Paleo Challenge? The first two weeks are the hardest. By the end of the first two weeks your body should be adjusted and it will get easier. What has been the biggest adjustment you've had to make? Are you noticing a difference i how you feel good or bad?
Uh-oh! Sid is running todays workout. It's gonna be a good one.
Don't forget about FCF night out tonight. We will be meeting at Centro at 8:00pm. Oh yeah we are also celebrating Sid's 21st birthday so come out and help us hurt him.
3 rounds for time of:
10 pull-ups
15 push press 75/55#
20 box jumps
Post to comments
Steve kicked off the Paleo challenge Monday night with a great lecture on the Paleo Diet.
Try not to think of eating Paleo foods as a diet. Instead think of it as a lifestyle change. Smoking cigarettes is bad for you, so are most of the foods in the typical American diet. Those of us that have figured it out don't smoke because it is going to kill us. Eating the wrong kinds of foods will do the same thing.
For time:
10 burpees
50 double unders
15 burpees
40 double unders
20 burpees
30 double unders
25 burpees
20 double unders
30 burpees
10 double unders
Post to comments
Sectionals are coming up on March 20th and 21st. they will be here before you know it. If you have not already signed up you need to get it done. Go to CrossFit.com and click on the CrossFit games link and scroll down to find the registration for our section. I will have a sign up on the board so I know who is going to Sectionals. We will have some special training session to help get everyone ready. There will also be a sign up for anyone interested in being on the team for the Affiliate Cup.
8:00 Double KB clean and jerk
Post to comments
More on the Cholesterol Myth.
The Paleo Challenge kicks off tonight at 6:30pm with Steve's lecture on the Paleo Diet. Everyone is welcome to attend. If you are doing the challenge and have some questions about the Paleo Diet you don't want to miss it. For some of you the next 60 days are going to be a big change. For some of you there may be an adjustment period as your body gets use to the new diet. Stick with it and if you have any concerns or questions about what is happening Steve and I will be available to answer questions and help keep you on track.
As usual let's make this one up on the spot. You can bet its gonna be fun!
The Paleo Challenge will officially start on Tuesday the 12th. Steve will be giving his presentation at 6:30 Monday night. Everyone is welcome to check it out. Make sure you have cleaned out the refrigerator and start putting together some meals for the first part of the week.
21-15-9 reps for time of;
Row
Double unders
Post to comments
David and Randy are doing another weightlifting clinic on Saturday January 30th from noon to 3pm. This clinic will focus on programing lifting workouts.
Today is the last day to get your baseline workouts done for the Paleo Challenge. We still have a few pepole that need to get this stuff done, so make sure you come in today.
Yesterday the Boulder SWAT team came in to do Fight Gone Bad. They did a great job tearing through one of CrossFit's classic workouts. That afternoon we were invited to help them train hostage scenarios as victims and bad guys. It was a ton of fun. I managed to walk away with some minor flesh wounds (yes, I got my head split open again).Put a gun in Katie's hands and she turns into that chick from the diner scene in Pulp Fiction. Who knew? I always walk away from these sessions with a new appreciation for what these guys train for and I feel priviledged to have the opportunity see how these guys train.
21-15-9 reps for time of
KB snatch 24/16 kg
Burpees
Post to comments
The Paleo Challenge starts on Monday. Paleo Steve will be doing a seminar on the Paleo Diet and how to eat Paleo on Monday night at 6:30. He will be available to answer any questions you may have about the Paleo Diet.Everyone doing the challenge needs to be there.
Also if you have not comepleted your body comp and baseline measurements. you need to get in today and Friday to get them done.We also need everyones blood work in by monday as well.
Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
