REMINDER- NO NOON CLASS TODAY!

Think you're strong?  This is Rob Orlando hitting a 300 Lb Thruster, yes you read that correctly a 300 lb Thruster.  Insane!!!

This is great read from Jon Gilson of Again Faster:

There’s always something.

The bright lights.  The Top 20 pop.  Someone wanting to talk to you about the something about the time you did the thing.

Ignore them.  Not nasty.  Not with distain.  Because now is the time, the moment when you concentrate on the task ahead, on the never-ending belief that what’s about to go down will go down, that you can’t be beaten.

Every ounce of psychic energy you’re about to bring to bear; it’s easy to disrupt, easy to kill.  You have to protect it, feet on the ground, head down, focusing on the simple mental images of success.

There is great power in the singular sight, the sole goal, the only reason you came here.  Your next personal record, better than last time, better than ever, it’s right here in front of you, ready for the taking. 

And now, you have to take it.  Two words, three words run through your head, a tight, concise, pithy description of the end state, the moment right before the chest bumps and high fives and screams like a fifteen-year-old’s cracking voice.

When they try to distract you, jump in on your bar, talk about the suck, borrow your 5s, cure your stress, just stop.  Look up, make eye contact, not angry but ready, and look back down.  This isn’t about Community.  Not now.  This is about winning, succeeding, making yourself believe that what’s about to happen will happen, must happen, that nothing else can happen, the intellectual certitude followed by physical reality.

And then, get ready to go.  Grip the bar.  Chalk up, and remember that your momentary lapse in social nicety will be rewarded with what you wanted, the moment of apex.  Your short, pithy phrase repeats until there is nothing else, no sound, no Top 20, no mats, no platforms, no nothing except a bar and a goal, the universe bent around you in a cocoon of now.

Don’t think heels down, chest up.  Don’t think at all, because you don’t need to.  You already did it, and miracle of miracles, what was supposed to happen happened.  It’s over your head.  It’s locked out.

And now, they fade back in.  The sound of volume slow marching to full blast, clapping, screaming, backslapping rah. 

You can give in, or you can go back.  Sit down, shut your eyes, and bring pithy back.  Because it’s not over, and you can shut it out again.  Accept that this is just a step and not the end, and it will happen all over again.  Another record, not a defining moment, but an ephemeral glimpse at where you were, the shallow footprint of an athlete who’s moving forward faster.

Ignore them, and bring it.  Because there’s always something more.

Thursday:
Strength:
Snatch 5 x 3

WOD:
Thruster 75/53
KB Swing 24/20
25-20-15-10-5
 

REMINDER- NO NOON CLASS TODAY!

The more I see of Chris Spealler the more impressed I am at how a 140 lb dude can just crush CrossFit like he does year in and year out.  It's just crazy!

Cheat meals are a needed aspect of keeping sane, but a cheat meal is different than a full blown slob fest all weekend.  Here is Mary on Weekend Diet Derailment:

Yeah, the weekend is here. Time to kick back and let loose. Don't let a week of healthy eating be ruined by two days of overindulgence. Here are some tips to help keep your healthy eating on track while still having some fun.

1. Become a food Ninja. Plan and attack your indulgences strategically.

Enjoying what you're eating is not the same as eating everything you enjoy.

In other words, instead of trying to eat every treat food you love on the weekends (such as chips, pizza, booze, wings, and an ice cream sundae all in one meal), focus on one main splurge and choose healthier supporting options. Love dessert? Order strategically by choosing a lighter main entree such as broiled or grilled fish with lots of vegetables and save room for that dessert you crave.

2. Be a food snob.

Have you ever been craving a cookie and in trying to keep on track, ate yourself around the kitchen with healthier options only to end up eating the cookie on top of everything else? If you're craving the real deal, go for it but beware of mindless munching which can lead to overserving yourself. If you're going to enjoy a fun food, make sure you sit down, tune in to what you're eating, and savor every bite.

3. Keep a food diary.

Staying accountable is a good way to keep on track. Knowing you have to write down what you eat helps to keep you focused and keep portions in check. Many times we eat so automatically that we don't realize what we're doing until we begin writing it down. Keeping a food diary helps you to realize what your weekend sticking points are, such as Friday night happy hour, fast food drive-thrus, or maybe Sunday brunch.

4. Spoil your appetite.

Planning to go out to dinner on Saturday night? Have a light snack before you go so you won't arrive at the restaurant starving and end up attacking the bread basket like a predatory animal before your entree arrives. Good snack choices have a little bit of protein and/or healthy fat and some carbohydrates. Examples include string cheese and a few whole grain crackers, a piece of fruit smeared with some natural peanut butter, or a a small palmful of nuts.

5. Prepare like a boy scout.

Does your typical weekend involve spending most of your time in the car, running around doing errands, and possibly chauffeuring the kids to sports and other activities? Then always be prepared and pack healthy snacks with you. Good choices include grab-and-go items such as single-serving bags of nuts, fresh fruit, string cheese, energy bars, whole grain cereal in a Ziploc baggie, roasted soybeans (edamame) or even peanut or almond butter sandwiches on whole grain bread. Having healthy choices available gives you options rather than always having to hit the fast food drive-thru when hungry and tired.

Wednesday:
Strength:
OH Squat 5 x 5

WOD:
1 Minute Power Cleans 135/95
1 Min Rest
1 MIN Burpee Pull Ups (if can't do then just Burpees)
1 Min Rest
1 Minute Push Jerks 135/95
3 Rounds

 

REMINDER- NO NOON CLASS TODAY!

I took this from Jason Berardi of Precision Nutrition.  It is 8 keys to changing your body and is not all about nutrition but how to get started.  Take a look and start with one!  Here is the post:

Keep an open mind, read them all the way through, and ask yourself honestly: “how many of these am I actually doing?” If you really want to lose fat, then at the end, I suggest you pick one lesson and start using it right away.

Let’s get started.

1. Measure what you want to improve.

In Lean Eating, we keep data on everything clients want to improve. Wanna lose weight? Step on the scale. Wanna be more precise and lose fat? Get out the calipers and measure body fat. Wanna fit into your skinny clothes? Try them on once in a while. Wanna feel better? Then every few weeks, actually ask yourself how you’re feeling, write it down, and review it every few months.

Basic stuff right? Bullshit. I work with professional athletes and teams, I consult with major gym chains on their personal training practices, I work one-on-one with clients from all walks of life from all over the world. And believe me: practically no one does this. In fact, sometimes I feel like we’re the only ones who really do this stuff, and the reason is because it works! There’s an old saying you’d be wise to follow: “What gets measured gets done.”

2. Take photos.

Admit it: you care — at least a little, and maybe a lot — about how you look. And that’s okay! In fact, it’s healthy and normal. Who doesn’t want to look great? Well, for the same way you’d measure weight loss if you want to lose weight, you better take photos if you want to look better. In Lean Eating, it’s built into the program: every few weeks, you step in front of the camera and snap a few photos.

Understand that it’s normal to not be totally at ease about taking photos of yourself at first. Just know that it’s a) a very important step toward self-awareness, without which you simply cannot change, b) the best way to document your hard work, and c) possibly the most motivating thing you will ever do for yourself.

(And remember, everyone starts in the same place: out of shape. Take a look at the “before” photos from Lean Eating; think they were comfortable taking those shots? Then look at the “afters” and think about how they felt then.”

3. Do something every day.

One of my colleagues once put it best: if something is important, do it every day; if it’s not important, don’t do it at all.

Bingo.

Change happens only when you slowly tear down old habits and build new ones in their place. That has to be daily, in my experience. In fact, that’s one of the reasons exercise alone doesn’t work — doing something 3 times a week isn’t enough to build a new habit. That’s also why personal training isn’t very effective (unless it combines nutrition and daily habit building, like we teach in our Precision Nutrition Certification.)

Instead, in Lean Eating, you have something to do every day. A workout to do, a lesson to read, a habit to practice, fellow clients and coaches to chat with. If you want to get in the best shape of your life, ask yourself, “What’s one thing I could start doing every day?”

4. Make it easy.

To do something every day, you have to make that “something” easy enough that you’re 100% confident you could do it every day for 30 days. That often means scaling your ambitious plans way back.

Unfortunately, most people bite off way more than they can chew. They commit to working out an hour a day, eating four healthy meals, cutting out chocolate, running a marathon, cooking more, waking up earlier — nothing less than a complete overhaul of their lives. Maybe they’re able to do it all for 3 days, a week, some people even a little longer perhaps. But inevitably, they miss a day, then two . . . then it all falls apart. They lose confidence, feel guilty, beat themselves up, and go back to doing exactly what they were doing before: nothing. All or nothing.

Instead, make it easy on yourself, way easier than you think at first. Instead of eating 4 healthy meals a day, eat 1 healthy meal a day and give yourself permission to leave everything else the same. Can’t commit to that for 30 days? Hell, eat an apple a day. Or take fish oil each day. Or switch from your morning latte to a green tea, or water. Instead of working out an hour a day, how ’bout a 10-minute walk? Is that too much? What about a 5-minute walk?

“JB, don’t be ridiculous, that’s not going to do anything,” you might think. But that’s just your ego talking: you don’t walk to look foolish or admit that something so easy might be all you can muster right now. All I can say is: stop that. That kind of thinking will keep you stuck exactly where you are. Let go of your ego, accept where you are, and commit only to something so easy that you could do it without thinking for at least 30 days straight.

[Note: the principle is valid no matter how advanced you are, too. I have elite athletes training 2 hours a day wanting to jump immediately to 4 hours. Why not start with another 15-20 minutes at first? Again, put your ego aside.]

In Lean Eating, we despise “all or nothing” thinking. Instead, we commit to “always something” — no matter how small at first.

5. Practice only one habit at a time.

In the Lean Eating Coaching Program, we have clients work on just ONE habit at a time. Often they find this frustrating at first, because they expect to be able to do everything, right away. But that’s just ego-driven impatience, and unfortunately change doesn’t work that way.

Numerous studies show that people are typically quite successful when they limit their change to one behavior at a time, for say 3-4 weeks before introducing a new one. BUT: introduce even 2 new behaviors at once, and the failure rate is nearly 100%.

That’s a tough lesson to learn. In fact, one of our $10,000 grand prize winners actually complained that the one thing he wished was different about Lean Eating was this one-habit-at-time thing — why couldn’t we have taught him all this stuff at the beginning?!!

Well, because then he would have failed.

Again, put your ego aside, and change your expectation: people can only change one behavior at a time. So pick one — anything positive will do — and give yourself permission to leave everything else in your life as-is, at least for now. There will be plenty of time for the rest, trust me. People overestimate how hard change will be, and underestimate how long it will take. Stick to one habit at a time, and you’ll get there.

6. No “wondering & worrying” questions.

Ah, another tough lesson to learn. Change is an uncomfortable process, always. You leave what you know (your habits, your lifestyle, your environment) and by trying something new, you take a tentative step into an unknown and uncertain place.

So the first thing clients do is try to resolve that tension, try to make it “certain” again, by asking all kinds of frenzied questions and working themselves into a panic:

• “What about this supplement, or that?”
• “What do you think about this theory / guru / article I read / study that was published?”
• “What about when (unforeseeable future event) happens — what do I do then?”
• “What about (rare, irrelevant and highly unlikely situation) — what do I do in that case?”
• etc., etc.

In Lean Eating, we call these “wondering & worrying” questions, and we have a strict ban on them, because although they’re well-intentioned, they don’t reduce anxiety at all. In fact, they do the exact opposite, whipping people into a froth of nail-biting and distracting them from the only two questions that matter:

1. What should I do today?
2. How do I do that?

The first question is asking for the next step, the “right now.” That’s the only thing you should concern yourself with, because it’s the only thing you can control. The second question is asking for clarification and instruction, so that you can do what you need to do properly.

Those are the only two kinds of questions that lead to calm, focused action. They’re all we allow our clients to ask, and they’re all you should be asking too. So next time you find yourself asking a question about fitness, take a second and think, “Am I focused on what to do right now? Or is this just wondering and worrying?”

7. Get a little help from your friends.

We call this “social support” — and it makes all the difference in the world.

Who you have in your social circle — and what they do, and how they think — will have an almost magnetic pull on who you are. In fact, there is interesting new research showing that obesity spreads almost like an epidemic. The people in your life will forever be pulling you, even unconsciously, toward being just like them. As another of my colleagues likes to say, “You are the average of the 5 people you spend the most time with.”

That’s all well and good, except when it comes time to change, because as you change those same people will be pulling you back to the way you were — usually not intentionally or maliciously, just . . . just because. They can’t help it.

When it comes to fitness and fat loss, the same applies. Now this doesn’t mean you need to scrap your friends and family and beg the local yoga teacher to adopt you. It just means that as you start to get in shape, you better get some other like-minded people in your life, or you’ll soon be putting the pounds back on faster than you lost them in the first place. I’ve seen it time and time again.

That’s why Lean Eating is a group program, with a social component to it: you can interact daily with people who are just like you, chasing the same goals as you. No matter where you are in the world, no matter where you’re starting, you will find people in the group just like you who get where you’re coming from. That reassurance, and even the mere realization that you aren’t alone in this, exerts a new sort of magnetic pull — this time, though, toward the life you want and not the one you’re leaving behind.

So take the opportunity to join groups or befriend new people who are doing what you want to do: maybe yoga or spin class, a friendly team sport league, even reconnect with a fit friend you maybe haven’t talked to in a while. Anything. Because if you don’t, beware the subtle but powerful pull back to where you were.

8. Be accountable to someone.

As much as you need to be picked up when you’re down, as much as you need be helped and supported from time to time, as much as you need some positivity in your life . . . you also need someone to kick your ass back into gear when you’re slacking, and help you snap out of the simple laziness that we all fall into from time to time.

In Lean Eating, that person is your coach, whose job it is to stay on top of you as much as it is to support you. If you miss a day, okay, fine; miss two, and we’re on you. If there’s a legitimate problem, we’ll help find a solution; if there’s just an excuse, we’ll call “bullshit” and get you back to being honest with yourself again.

Everyone needs someone to hold them accountable, especially in the beginning of a new process that they’re unfamiliar with. So who is that person in your life right now? Who challenges your excuses? Who helps you get back on track?

Who are you accountable to?

Tuesday:
Strength:
Deadlift 5 x 5

WOD:
15 SDHP 95/65
30 Push Ups
Run 400
3 Rounds
 

REMINDER- NO NOON CLASS TODAY!

This is one of the most godawful deadlifts I have seen and I am stunned this dude's spine has not jumped out of his body and run away.  I never want to see this in the gym, EVER!!!
 

Here is a post by Chad Waterbury by way of Jason Feruggia.  It is 5 Fat Loss Myths:

Myth #1: Low intensity cardio is great for burning fat and boosting endurance.

Jogging for an hour is a complete waste of time. So is any form of cardio that forces you to do the same repetitive movement over and over. When your muscles have to continuously contract for 30, 45, or 60 minutes, that energy has to come from somewhere. The body is stubborn and doesn't want to burn fat for energy so it eats up your muscle instead. This immediately kills your metabolism and it robs your body of strength and athleticism.

The key to quickly getting ripped is by doing exercises that stimulate your metabolism all day long. Research by Tremblay shows that high intensity cardio is significantly more effective than low intensity cardio because it forces your body to keep burning fat and calories after you stop training. And research by Tabata proves that just a few minutes of intense cardio will boost your anaerobic and aerobic conditioning.

Solution: Do short, quick circuits of body weight exercises such as split jacks, jumping jacks, and burpees.

Myth #2:  You should lift for high reps to failure to burn fat.

It's easy to think that lifting weights for a ton of reps is making your body burn fat, but it's not, and research tells us why. You see, the key to really cranking up your metabolism hinges on recruiting as many muscle fibers as possible with each set by following the law of Henneman's size principle. When you do high rep training you're only working the smallest, weakest muscle fibers that have little to no impact on boosting your metabolism. You must target all your muscle fibers when you lift weights or you'll never get results.

Solution:  Do full body circuits that consist of an upper body pull, an upper body push, and a squat or lunge because they'll stimulate all your muscle fibers. Also, keep the rest periods short and accelerate all lifts.

Myth #3: You don't need to get stronger to get leaner.

The stronger you are, the more muscle fibers you can recruit. Stimulating all your muscle fibers with each set catapults the metabolic cost of your workouts. Metabolic cost is a measure exercise scientists use to determine how many calories you're burning through exercise. The higher the metabolic cost, the better.

Furthermore, recent research by McBride et al proves that getting stronger makes you run faster. And the faster you can move, the more fat you'll burn through exercise. That's because research by Mazetti et al shows that people who lift fastest burn the most calories.

Solution: Lift weights that don't allow more than 12 reps per set. For body weight exercise circuits, move as quickly as possible to stimulate your metabolism.

Myth #4: Just eat less and you'll lose weight.

Your metabolism is primarily stimulated by nutrients, not just calories. When you drastically cut calories it brings your metabolism to a screeching halt because your body is not getting the essential nutrients it needs: amino acids, vitamins, minerals, omega-3s, etc.  If you just eat less, the only thing you'll lose is muscle, and this destroys your metabolism so you end up fatter than you were before. Sound familiar?

Solution: Replace low-quality foods such as bread, pasta, and rice with nutrient-dense foods such as berries, green vegetables, and fish. Be sure the berries and vegetables are organic (preferably from a farmer's market) and only eat wild fish, not farm-raised, since they all contain the most nutrients.

Myth #5: You must workout every day to see results.

Training every day doesn't allow your body the time it needs to recover, so you get overtrained very quickly. You know what happens when you're overtrained? Fat-storing hormones flood your system! Now you know why the people you see in the gym every day aren't getting results. Plus, being overtrained zaps your motivation and makes you more susceptible to illness and injury.

Solution: Train no more than four days per week. If four workouts per week doesn't change your body fast, your program stinks!

All of these sound just like CrossFit, short, high intensity, major muscle groups, strength work to start the workout.  Only real differences is we do some high rep lifting and I would say 5 days a week is doable but you do need rest.

Monday:
Strength:
Push Press 5 x 5

WOD:
Run 200M
10 Front Squat 135/95
20 Box Jumps
4 Rounds
 

REMINDER- NO NOON CLASS TODAY!

This is a promo that was done at CrossFit FilFest, a gathering for affiliate owners last year.  It helps to show what CrossFit is to the uninitiated.  It also has some mocking aspects to it...

This is post by Mary and it is fitting regarding starting the journey to accomplishing your goals although it is fitting for CrossFit as well.  A question I get a lot is How soon will I see results?  How do I look like that?  When will I be able to do ____?  It does not happen overnight, it takes work, dedication and perserverance.  If getting fit and healthy was easy everyone would be fit and healthy, we wouldn't be an obeses country.  Just get started and as Dori says- "Just keep swimming, just keep swimming!"

From Mary's Dynamic Nutrition Blog:

Do you ever just think about something on your "to do" list and feel so overwhelmed that you don't even know where to start?

I feel that way about organizing my office. Some days I feel like I'm drowning in paper. It's a constant daily struggle that I have to think about and work on if I want to keep up with it. I've fallen a bit behind on my filing and right now I have a large stack of papers taunting me.

Often when one feels overwhelmed, it's even more difficult to start on a task since you feel like a small step will hardly matter. It's amazing how we are magically able to find almost anything else to do - even organizing your sock drawer - rather than address the real issue.

Many people have the same feeling about losing weight, getting in shape, or just living a healthier lifestyle. You keep letting it go until the problem seems too overwhelming to tackle. You then become stuck, feeling like you don't even know where to begin.

It's often at this point we play the "justification" game on why we can't address the issue. We come up with a laundry list of reasons on why this isn't a priority such as I'm too busy or too stressed. Some folks focus on others and rage against the injustice of it all. For example, "Those darn healthy, skinny, muscular, etc.....___________ (fill in the blank) people have it so much easier than I do. It's just not fair." Others convince themselves it doesn't matter to them and it's really not important because if it was that might mean they would have to take action.

When the goal seems overwhelming, the most important thing is just taking the first step. Maybe that's choosing to eat a piece of fruit for dessert instead of a cookie. Maybe that's choosing to go for a walk around the block instead of settling into the couch for the evening. It's the consistent small steps that add up to the big changes.

If you're just learning to run, you can't expect to run 2 miles one day and be ready for a marathon the next. You have to train, practice, and keep working at it. You will accomplish your goal one step at a time but you'll never get there if you never start.

Overreaching vs. Overtraining:
It’s safe to say that each day we enter the gym with a pretty specific goal in mind. To push ourselves just a little harder then we did the time before? Agreed, we all have those days where we walk in and say “ahh $hit ring dips” as I happen to do earlier in the week…

This “drive” to reach toward new heights, faster times, and greater loads is what makes us unique as a CrossFit community. Belive it or not strength coaches have put a name to this phenominon: Overreaching.

Overeaching is the intermediate between going to the gym sitting down on a recumbent bike and reading your favorite magazine and overtraining to the point of detriment. Overreaching is the point where we see favorable adaptations in: strength, metabolic conditioning, skill development, etc.

As common as this favorable charateristic is in us CrossFitters, there is a negative one that comes along with it: Overtraining

Overtraining is when the body has been pushed to a point where it can no longer repair itself. The body is too fatuigued to rebuild…

Here is a graph of how it the body is suposed to rebuild, defined by the principle of supercompensation:

Your workout causes damage, your body responds by getting stronger and compensating...

This graphic shows what happens when you push yourself beyond overreaching:

So, why do we want to avoid over training? This table below highlights some of the more common problems associated with over training:

Here are a few common reasons that cause overtraining:

• Rapid increases in training volume and intensity of training
• Extended schedules of high-volume
• Inadequate recovery and rest.

The number one cure for overtraining is REST! A friend of mine Max Mormont from So Cal Strength and Conditioning/Crossfit Balboa aways used to joke saying, “There’s no such thing as overtraining, just under recovery”.

Here are my top 5 ways to keep pushing for PR’s and avoid overtraining:

1. Get plenty of rest and sleep (7 hours min)
2. Consider your environmental workload as well (if your job has you stressed out, it can contribute to your phsical stress amplifing it)
3. Record Keeping – Make sure you are recording your times, reps and sets for all WOD’s. This will help keep you keep that balance between overreaching and overtraining.
4. Thoughtful programming – Don’t worry, Forrest has that part covered for you.
5. Proper Nutrition – make sure you are planning your meals (especially pre/post workout calorie consumption)

Friday:
Strength:
Snatch 5 x 3 (Singles)
Work to a full squat Snatch

WOD:
Run 400 M
SDHP 95/65
Push Press
10,9,8,7...1
Run 200M

This is a pretty cool video where Jason Khalipa and Chris Spealler compete in the same WOD.  The WOD is similar to Dead Cindy we did a few weeks back except with a 155 lb Clean and Jerk.  Intermixed with the WOD is an interview with Chris Spealler and in it he says a few real interesting things.  Many of which I believe as well and have tried to incorporate into our little CrossFit World here in Lorton. 

Strength work on top of the WOD.  Not everyone does this, it is something I read about and talked to folks about and really like incorporating.  Strength is key and I want you guys getting stronger.  Will heavy squats cause you to be a little slower in the WOD on a given day- Yes.  But who cares, they get you stronger and then when you hit a WOD fresh it will be that much easier. 

It's all CrossFit.  This is what I love about CrossFit, because it encompasses so much you can tailor it to make it your own.  You can go heavy, light, in between.  You can focus more on endurance or strength but as long as you work across broad time and modal domains you are doing CrossFit.  As your starting out, just get better following the WOD.  As you get better and more experienced we can customize and tweak CrossFit to get you better at what you suck at, and trust me, we all suck at a lot!

It's just your go...  When you get stronger and can handle the heavier weight and a light weight WOD comes in it just becomes your go.  How hard can you drive through? 

Thursday:
Strength:
Clean 5 x 3 (single reps)

WOD:
20 Wall Ball 20/14
10 Deadlift 225/155
200 M Run
4 Rounds

This is an awesome video highlight of the CrossFit Games this past weekend.  We have hit a few of the WODs this week and will continue to hit some more as we move on through the summer.  It gives you guys a good feel of what they are doing in these WODs.  For those that will never compete it allows you to see just how amazing some of these athletes are and for those that do want to compete it gives you a benchmark to see where you are in comparison.

CrossFit Games Highlights

I am going to be visiting  family next week, I haven't seen them in ages.  I have the same fabulous trainers covering all of the classes except the Noon class.  That class has been pretty much empty all week, it is fine when I am here and working out between classes but next week we will put a hold on the noon class.  I will get incontact with the people who typically come to that class to let them know.  Sorry about the inconvenience!

Strength:
Press 95/65-  30 Reps for Time

WOD:
30 push-ups
21 overhead squats (65/95 lb.)
3 Burpee Pull Ups between each element
3 Rounds

This is pretty cool stuff, Adidas did a commercial for the CrossFit Games with Chris Spealler and Heather Bergeron.  They were two of the competitors and the commercial does a great job of having them talk about CrossFit, what it is, what it is about and what it means.  I think this is pretty awesome stuff and is a capper to the CrossFit Games being moved to an Arena.  It is gaining steam and coming more into the mainstream and things like this will only help it even more.

Just think you can look back in 10 years and say you were there back in the early days...

Tuesday:
Strength:
Back Squat 5 x 5

WOD:
CF Games WOD 6b
30 Toes to Bar
21 Ground to Overhead 95/65
3 Rounds

Ground to OH is any way up.  Power Clean and Push Press/Jerk or Snatch.  You don't need to pick one, use both I don't care just get it up over head. 

We have been having a Yoga Class on Wednesday nights at 7 for about 6 months now, however with an influx of new people I wanted to make sure everyone knows about it.  The class is being taught by Virginia Lung, who does a lot of work with CrossFitter and does CrossFit herself so she is familiar with what muscle groups need the most work.  The class is based on Power Vinyasa and then tweaked to fit what the class needs.  Yoga is a great way yo keep lose and work out a lot of those muscle issues that can develop over time.  Being flexible will help in preventing injuries and increasing performance.  The class is additional, and costs $64 for an 8 week block with some make up Fridays offered as well.  Ask Shaun or I about Yoga and we can get you set up.

On Saturday we changed it up a little bit and offered an Open Gym set up to some of the veteran members.  With the Metro Dash and Trail Races this weekend it was a slow day.  The Open Gym worked out well and I have been asked if it could continue.  So we will have an Open Gym on Saturdays during the 9 and 10 AM classes.  You can choose to do the WOD up on the board or you can work on strength work, skill work or pick a WOD from earlier in the week.  The caveat is that if you choose to do Open Gym it needs to be out of the way of the WOD.

Monday:
Strength:
Max Rep Dead Hang Pull Ups
or
Pull Up Negatives (if less than 5 Dead Hang)

WOD:
1 Minute Box Jump 24/20
1 Minute Slam Ball 20/15
1 Minute KB Swing 24/16
1 Minute Rest
4 Rounds

Count Total Reps