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Jack

2012-02-06T05:01:39+00:00

Posted by John

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

6 Week Paleo Challenge Starts 2/13

2012-02-03T05:03:12+00:00

Posted by Ashley

Hopefully you're planning to join us as we embark on our first Paleo challenge! There are a few preliminary steps to take before the challenge begins. First off you'll need to sign up at the box, pay your $10 entry fee and get your before pictures taken. No balking at the pictures! They will be done in private. Men will be shirtless with close fitting shorts, Women will have on a sports-bra and close fitting shorts. These will not be viewed by anyone except the CFLC coaches unless you are chosen as a winner. Once you've signed up, you will receive a packet via email with more details about the challenge. The last thing you need to do is your pre-paleo WOD. You have next week (2/6-2/11) to get these things done.

Once the challenge begins, you will be expected to keep a daily food and activity log. You will receive 100 points every Monday and will add, or deduct, points from that based on your actions. When the challenge is over your journals will be turned in for review and you will redo your paleo wod. The winners of the challenge will be chosen by your coaches and be based on a combination of your journals, points, WOD improvement and improvement in physique (not necessarily best physique which a lot of you seem to be worried about.)

This is our first go around with this type of challenge. There are tons of websites and books and loose information on the Paleo diet. Some information collides from source to source. Don't get too caught up in all of that right now. This challenge is, simply put, 42days of eating real food.

Paleo Challenge Point System

o In your journal you will keep a daily log of your food intake. At the very least you must keep track of everything. EVERYDAY THAT YOU DO NOT SUBMIT A LOG ENTRY YOU MUST DEDUCT 10 POINTS!!

o For every cheat that you have during the week you need to subtract 5 points per serving.

o Cheats constitute:

-Dairy (Milk in coffee is only -1)
-Grains- Rice, bread, pasta, cake, cookies, cereal ect.
-Legumes- Peanuts, soy beans, lima beans, kidney beans, ect.
-Packaged/processed food
-Fast food
-Alcohol other than red wine and tequila (2 serving allowance/day) More than that -5

o Each day that you take 2.5g of fish oil add 2 points

o Each day that you come to CrossFit add 3 points

o If you workout outside of CrossFit add 3 points. Walking, the elliptical, and bicep curls DO NOT COUNT! You know what is worth doing at this point, don’t cheat!

o If you take a rest day, but you still dedicate 20+ minutes to foam rolling, stretching, and/or trigger point work add 3 points.

o You are not following the Paleo diet if you are not consuming any fruits or vegetables. Each day that you eat less than 3 servings of fruits and vegetables subtract 10 points.

And that pretty much sums it up. Your online packets will include more details on which foods are and aren't acceptable, information on why some foods are so bad for you, recipes and more. Feel free to ask any of the coaches questions either on here, through email or in person. There are also a handful of fellow CrossFitters that currently follow the paleo lifestyle that could help you out. Some off the top of my head are Danielle Sawyer, Ben Cross and the Hotards. Google is also super handy....."Are peanuts paleo?" No!

Basic and Necessary with a twist

2012-02-02T05:01:08+00:00

Posted by John

Back Squat
5x5

The twist:
12 minute AMRAP of:

3 Box jumps 30/24
5 KB/DB Thrusters 45/35
7 Clapping Pushups

CF Open Registration is….Open!

2012-02-01T05:30:00+00:00

Posted by Ashley

What are you waiting for? Go register! Even if you have no desire to compete, I strongly encourage everyone to sign up. Play the game. Feel the heat. See where you are locally, regionally, nationally. What's it gonna hurt? You may surprise yourself.

2012 CrossFit Games Open

WOD

Run 5K

Post time to comments.

This Is a Chest to Bar L- Pull Up.

2012-01-31T05:03:50+00:00

Posted by Ashley

THIS is how all pull ups should look, regardless of your level. Go for it today. Why cheat yourself?

WOD

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments

Let the bar hit the floor and more

2012-01-30T05:01:16+00:00

Posted by John

Deadlift

3-2-1-1-1

then

10 Min AMRAP

6 Power Clean 95/65
8 Overhead Squats 95/65
10 Push Press 95/65

Happy Happy Friday to You!

2012-01-27T13:11:14+00:00

Posted by Ashley

WOD

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Post time to comments.

Time for an AMRAP

2012-01-26T05:01:06+00:00

Posted by John

This is a 20 minute WOD...once you reach the last minute you can successfully complete...continue with each minute doing as many rounds as you can each minute until the time is up!

With a continuously running clock do one deadlift, one power clean, one thruster the first minute, two the second minute, three the third minute... continuing as long as you are able.

Mens Rx 155 Scaled 115 Brand New-Bar to 115
Womens Rx 115 Scaled 75 Brand New-Bar to75

Do you need one of these?

What’s Another Fifty?

2012-01-25T05:03:57+00:00

Posted by Ashley

According to the Oxford English Dictionary, the exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the "Burpee" exercise as part of his PhD thesis as a quick and simple way to assess fitness.[2] The exercise was popularized when the United States Armed Services adopted it as a way to assess the fitness level of recruits when the US entered WWII. Consisting of a series of the exercises performed in rapid succession, the test was meant to be a quick measure of agility, coordination and strength

For time:
150 Burpees

Post time to comments.

A Burpee, done correctly, is the greatest distance an individual can travel without any outside forces. Let's see you prove that today. These are from completely prone to jumping and touching an object eight inches above maximum reach. No reps for sissy jumps.

Diane wants to play today

2012-01-24T05:02:25+00:00

Posted by John

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

This Saturday morning at 9:30 downtown will be a skills day...come in with a gap from where you are to where you want to be and leave that much closer to mastering some aspect of CrossFit! You don't want to miss this chance to get better...You WILL leave better!