Workout of the Day

Sunday 9/13/09 R&R

We had a great week and everyone showed strong! Relax today and try to make the best of all this rain that we’ve been having. Sometimes the Earth needs to play catch up too.  Due to the rain, I would imagine most people are staying in so here is a couple articles to help pass a little time:

Fish Oil vs. Flax Oil

Enjoy, and rest up. We have a hard week this week!

Also, congrats to Brittany for her first pullup! We worked on  the kip for no longer than 10 minutes and she hopped up on the bar and knocked one out. Way to go Brittany, keep up the great work!

Brittany's 1st Pullup
Brittany's 1st Pullup
Workout of the Day


We will be holding our FREE INTRODUCTORY WORKOUT for those people with little to no CrossFit experience from 10-11am on Saturday. If you have been curious as to what CrossFit  is all about, here is your chance.  All exercises and workouts are scalable to match any fitness level.

*Next Saturday our schedule will move around a little. We will keep you posted*


Partner Workout:
100 Front Squats
100 Push Press
100 Sumo Deadlift High Pulls
500 Jump Rope

*Bar cannot rest on the ground or its a Foul
*FOUL = 10 Burpees from each partner due immediately

Workout of the Day

Friday 9/11/09

Patriot Day [Est. 10/25/01 in response to 9/11/01]

Makes my blood boil...
Makes my blood boil...

Do you remember where you were?  Take a moment to remember all the brave people that lost their lives that day. Give thanks that you are alive and thanks for the reasons we are able to enjoy the freedoms that we have. God bless our men and women in uniform both in and out of country fighting for such liberties and freedoms that we have.

In regards to the picture above, I heard someone say on the radio this morning that video of the 9/11 attacks should be shown today. I would agree with this in that we need to remember what it was like on the day that this happened. Sometimes we lose sight of what is important in life and also lose sight of our history and pasts. With that, if you have some time please watch this and REMEMBER:

*I was in school at Texas A&M in College Station, TX the morning of September 11, 2001. I was on my way to class and stopped by the MSC to grab a quick breakfast and catch the news. I watched intently as the second plane hit the second tower. People were crying all around me. Others were infuriated with rage as how and why someone could do something like this.  Sadly, we take forgranted all that we have when others have so little. Maybe we can take today to remember all that was given and created that day. Remember our troops. Remember our service men and women. Remember where we come from. Never forget who we are.

In Remembrance:

5 Rounds for time of:
12 Deadlifts, 155#
9 Hang Power Cleans, 155#
6 Push Jerk, 155#

*Post time and load to comments


Workout of the Day

Tuesday 9/08/09

Squat Clean:
Work up to a heavy single to prepare for WOD.

Five rounds for time of:

7 Squat Cleans
15 Handstand Pushups

Clean (and not the house)
Cleans by Annie Sakamoto (for the women)
Clean Faults
Handstand Pushup Variations

NUTRITION READING: “Getting Real About the High Price of Cheap Food”
– Normally I don’t read TIME magazine, but I was checking out at CVS yesterday and this cover story caught my attention.  It is actually a pretty good read and has a lot of good info about why we should eat “organic”, “natural”, “humanely treated”, “antibiotic free” foods.

*Post times, loads, and thoughts to comments

Deb gettin' her handstand on.
Workout of the Day

Sunday 9/6/09 Relax & Recover & Nutrition

Today is a day to relax and get ready for Labor Day.  Go for a walk with your family or dog. Spend some time at the pool. Hang out in the sun to get some much needed Vitamin D.  Point: Do something to actively recover and don’t push yourself. Recovery, among other things, is key to make the necessry and wanted gains in ANY training program. So, have a fun and safe weekend and RELAX!

Sunday’s Nutritional Reading 

As you can probably tell, I follow the site that was attached to both links. It is a great site with knowlegable writers. If you have some down time I would suggest going through some of the material.