03.08.10 WOD

A bunch of people are asking about jump ropes.  We'll get a list going this week and get the order in by Friday.  Ropes will cost $10, that will include shipping (retail is $14).  We have requests from Byron, Bryan, Aubrey and anyone else please let us know.  We'll probably be putting a sign-up sheet on the whiteboard.

Paleo Challenge is in the works.  We are planning on kicking it off in 2 weeks.  Stay tuned for more info.  It will most likely be a 4 week challenge where we will committ to eating a strict paleo diet, we will measure performance before and after and possibly take before and after pics.

We have gotten lots of inquiries about post workout recovery and supplements.  We sell Advocare products out of the gym but you can also buy them online.  They are the best we have found, and the only products that we like enough to put our reputations on.  Each product does what it says it will, and they are all tested by an independent company called "Informed Choice" to verify that they contain what they say they do and are banned substance free.  Even if you don't think you need supplements you should be taking fish oil and Advocare has a very high quality fish oil supplement called Omegaplex.  Please ask us if you have any questions.  Click the supplements link above to learn more.

WOD

AMRAP in 10 minutes

3 High Box Jumps

6 Clapping Push-ups

9 Deadlifts

Challenge: 500m Row

Strength Work: 3x10 Pistols

Be ready to get after it today.  We will do a quick warm-up and the order of things will be slightly different.  We will start with the WOD, then do out strength work, then finish off with the challenge.  The reason for this is that when training both Power and Strength, it's always better to do the power moves at the beginning of the workout, strength work can still have great benefits when done when slightly fatigued.

Cool video of CrossFitter Blair Morrison doing a WOD in Holland.  He's studying abroad and getting very creative with CrossFit WOD's.  In this workout he does "Pistols"  one of the movements we will do today.

 

 

Guess who's back....back again?
  

Comments

[Tommy]

SLACKERS!
Bryan D
Bryan B
Devin
Joey
Archie

So now we have everybody signing in for classes which is awesome, next step is to show up :-)