WOD 111201

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

10 rounds of two minutes and fifteen seconds each:

Run 200 meters
Max Rep Sit-Ups
Rest 15 seconds

Post time to comments.

WOD 111201

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

10 rounds of two minutes and fifteen seconds each:

Run 200 meters
Max Rep Sit-Ups
Rest 15 seconds

Post time to comments.

WOD 111130

timed effort

20 rounds of one minute and fifteen seconds each:

3 Front squats 155/105 (from ground)
Max rep burpees
Rest 15 seconds

Post total number of burpees to comments.

Please congratulate Jess, Jenn and Shaul on getting their CrossFit L1 Certifications.

WOD 111128

Timed Effort

"Roy"

5 Rounds:
15 Deadlifts @225#/155#
20 Box Jumps @24"/20"
25 Pull-ups

Post time to comments

WOD 111115

Max Effort

Press 5-5-5-5-5 or more @ 82.5% of 1RM

Timed Effort

"Jack"

AMRAP in 10 minutes

10 Push-Press 115/75
10 Kettlebell Swings 1.5/1.0
10 Box Jump 24/20

Post load in part A and time in part B to comments.

Weight Loss challenge runs from Sunday November 27 2011, to Sunday January 29, 2012

Buy in is $25.00. Winner takes all.

Rules:

Bring envelope with cash, leave at front desk for me, or give it to me personally.
Weigh-in at any time before Sunday January 29, 2012. Digital scale will be found in CF area. Wear shorts/t-shirt only. You need one witness.
Enter your data in the spreadsheet found here. Email for permission to edit.
Weigh-in again at any time before or on January 29, 2012. You need one witness.
Enter your data in the spreadsheet.

The person who has lost the most percentage of bodyweight takes all the cash.

Optional: take front and back double biceps photos for before/after. Take against a blank white wall, with a flash (no shadows). Take before/after under same lighting conditions.

WOD 111120

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

"Cindy"

AMRAP in 20 minutes
5 Jumping Pull-Up (or Pull-Up)
10 Push-Up (OK to use knees)
15 Squats (OK to use target)

Post rounds and partial rounds completed to comments.

Paleokits have arrived at GWPC

WOD 111126

Max Effort

Work up to a 2RM squat in 25 minutes

Timed Effort

EMOTM* continuing as long as you are able:

8 burpees

*Every Minute On The Minute

Post load in part A and reps in part B to comments.

CF Mama!

WOD 111125

No classes, but gym is open 10-6.

Today marks the beginning of Paleo Challenge "A". This is a gentler version of Paleo Challenge "B" coming in January.

This challenge runs from November 25 to December 24.

Why are we doing this right in the middle of the holiday season? It has been my experience that if you can adhere to, even improve upon, a good diet and exercise plan during the holidays, you will have greater success the other 11 months of the year. In addition you will have a jump-start on improving your fitness, health and general satisfaction with life if you meet the sunrise on January one with a smile and a spring in your step rather than a leaden foot and a hangover! However since we are not grinch-y Thanksgiving, Christmas and New Years have been exempted from this challenge.

So what is this "Paleo Challenge"?

Simply put this is a return to the dietary habits of our cave-person ancestors, with whom we share most of our genetic makeup. The theory is that we have not evolved to properly process the foods of the agrarian age (cultivated grains, legumes and dairy). The science behind this, is, in my opinion, "soft", however I have been very impressed with the results of many people who have adopted this kind of diet (I have mostly eaten this way for years). Improved performance, lower bodyfat, lower cholesterol, medical conditions like asthma disappearing.

It is all laid out in the book "The Paleo Solution". I encourage you to buy and read this book.

The main point of this book is to take a leap of faith and take 30 days to eat "paleo" and see what happens. I can tell you that I know plenty of people personally who have done it and have become downright annoying in their zeal to get others to jump on the bandwagon.

I encourage you to do some research on your own to find out more about the "why" or just trust that I think about this stuff 24/7 and just DO IT. No one is forcing you into it, if it sounds silly, just move on and do something else.

Here are the very simple rules:

Eat any and all meats
Eat any and all vegetables
Eat any and all fruits
Eat any and all nuts
Eat any and all seeds
Eat any and all tubers (suggest avoiding white potatoes, preferring sweet potatoes)
Eat eggs
Eat anything made from the above
Take Fish Oil

Do not eat grains (wheat, rice, corn, etc or anything containing grains (no gluten).
Do not eat sugar or ANY OTHER SWEETENER (no honey, stevia, agave syrup, etc.)
Do not eat legumes (beans, cashews, peanuts, etc)
Do not drink beer or anything else made with grains
Do not eat dairy products (milk, cheese, etc)

Limit alcohol to three (3) drinks per week. Gluten free drinks like hard cider, can be found at whole foods in the beer case.

So what do I eat??

Here are some to get you started, via Andi: post more to comments:

I like to do really basic no-recipe/throw-meat-into-the-oven-then-take-it-out-and-eat-it cooking:

Whole Foods has great (and cheap) jalapeno burger patties which are delicious with bacon and avocado.

Max's sausage-and-veg bachelor (*ahem*) chow (yum):
1. Cut several pre-cooked, sugar-free sausages into 3/4" rounds
2. Brown the sausages in a skillet on medium-high heat
3. While sausages are browning, steam some vegetables (see below)
4. Put vegetables into the skillet with the sausages
5. Pour sugar-free pasta sauce (read the labels of those sauces, some of them have a lot of sugar added) over all and heat until the sauce is bubbling-hot
6. (Optional) mix in slices of hard-boiled egg

Delicious avocados:
1. Remove avocado skin and stone, arrange on a plate
2. Pour balsamic vinegar onto avocados
3. Sprinkle garlic salt (more than you might expect) over all

Spicy coconut milk to put over veg and/or meat:
1. Mix 1 tsp Thai Kitchen red curry paste (comes in a small jar) with 1 cup coconut milk until the milk looks reddish
2. (Optional) Heat 45 seconds in the microwave
3. Pour over meat/veg or just eat it straight

Microwave-steamed vegetables:
1. Put vegetables into a bowl
2. Pour olive oil or coconut oil, salt, and pepper onto the vegetables
3. Cover vegetables with a *wet* paper towel
4. Microwave until soft. (Broccoli, califlower, and green beans: 5 minutes; Asparagus: 7 minutes; Brussels sprouts: 9 minutes)
5. (Optional) Put the vegetables into a skillet and fry until they begin to brown

We will be starting a page to post recipes, etc HERE. Post em!

Post pass/fail to comments daily, as well as effects.

Gym closed today.

9AM - Meet at Robert Sibley Volcanic Monument, about 5 miles from GWPC, directions below.

6K or 9K Trail Run @ Robert Sibley Volcanic Monument: DIRECTIONS

WOD 111123

6:30AM ONLY

21-15-9
Kettlebell Swing 2.0P
HSPU

Post time to comments.

WOD 111122

Max Effort

Deadlift 5-5-5 or more @ 85% of 1RM

Timed Effort

AMRAP in 7:00
5 Deadlift 225/155
7 Push-Up Burpee

Post load and reps in part A and time in part B to comments

Holiday Schedule:

M - normal
T - normal
W - 6:30AM only, gym closes at 6:00PM
TH 5/10/15K run location TBA, gym closed
F - no classes, gym on weekend schedule.

WOD 111121

Timed Effort

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

WOD 111120

AMRAP* in 20 minutes:

Run 200 meters
15 Russian Kettlebell Swings 1.5/1.0
10 Burpees

Post time to comments.

WOD 111119

"Helen"

3 rounds
Run 400 meters
21 Kettlebell Swings
12 Pull-Ups

Post time to comments.

WOD 111118

Timed Effort

Alternating:

21-15-9 Thruster 115/75
42-30-18 Perfect Push-Up

Post time to comments

WOD 111117

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

AMRAP (As Many Rounds As Possible) in 15 minutes

15 Front Squat 95/65
15 Burpee
Run 200 meters

Post total rounds + reps to comments. Partial runs don't count.

WOD 111116

Alternating:

21-15-9 Deadlift 275/175
28-21-15 Pull-Up

Post time to comments.

WOD 111115

Max Effort
Turkish Get-Up
30 Total (15/15 RL)
use difficult but manageable weight

Timed Effort
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments

WOD 111114

Timed Effort

"Litvinov Sprint"
3 rounds, each for time, of:
8 Front Squats, 75% 1RM
200m Sprint

Rest as needed between rounds.

The aim is to SPRINT for 200m.

Post time to comments.

Finisher

100 Hollow rocks
100 superman rocks
alternate between the rocks as needed

3 rounds:
20 meter bear crawl
10 good mornings
10 squat jumps

For Quality:
10m Lateral handstand walks (in each direction)

5 minute AMRAP:
5 deadlift (275#/185#)
10 Wall Ball shots (20#/14#)

post time in A, number of resets in B and round completed in C to comments.

WOD 111113

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

3 rounds for time:
400 meter run
15 burpees

3 minutes rest

3 rounds for time:
200m backward run
25 jumping pullups

Scale to ability and post time to comments.

WOD 111111

Max Effort
With a 20 minute cap

2 Squat Cleans every minute on the minute @ 80% 1RM until failure to complete.

rest 5-10 minutes

For Quality
30 Strict Toes to Bar

Post load and rounds completed

One size fits all

WOD 111110

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

25 Russian kettlebell swings
1 min plank

25 Russian kettlebell swings
1 min hollow body

25 Russian kettlebell swings
1 min plank

Post time to comments.

WOD 111108

"Release The Hounds"

50 Pull-Up
30 Deadlift 225/135
50 Push-Up
10 Clean & Jerk 135/95
50 V-Up
5 Overhead Squat 135/95
150 Walking Lunges
Run 400 Meters
50 Box Jumps 24"/20"
50 Burpees
10 Deadlift 225/135
5 Clean & Jerk 135/95

Post time to comments

WOD 111107

Max Effort

Work up to a 3RM Press* in 25 minutes.

Warm up:

30% 1RMx8
50% 1RMx5
60% 1RMx3
80% 1RMx1

*approximately 92.5% of 1RM

Timed Effort

"Jack"

AMRAP in 10:00
10 Push-Press 115/75*
10 Kettlebell Swing 1.5/1.0
10 Box Jump 24/20

Add 10/5 pounds if not doing part A.

Post load in part A and reps in part B to comments.

WOD 111106

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Rain or shine:

3 Rounds:
Run 800 Meters
15 Burpee
15 Squat
15 Push-Up

Post time to comments.

Max Effort

Set up a barbell with 95/65 pounds

Perform the following complex without putting down the bar**:

15 Deadlift
12 Hang Clean
9 Front Squat
6 Push-Jerk

Rest as needed. Add 10 pounds to the bar** and repeat until unable to continue.

*You may rest with the bar in front rack or hanging from the hands standing perfectly upright.

**optionally you may take 5 pound jumps after 155/105

Post highest completed set to comments.

WOD 111028

Max Effort

5-5-5 or more Bench Press @ 82.5% of 1RM

Strict 20 minute limit.

Timed Effort

"Tabata Gone Bad"

Perform 40 intervals of 20 seconds of work and 10 seconds of rest where the intervals are:

8 intervals row for calories (may sub burpees if very large group)
8 intervals Pull-Ups
8 intervals Push-Ups
8 intervals Kettlebell Swings 1.5/1.0
8 intervals Bottom-to-Bottom Squats

You may start in any order.

On the call of "rotate" athletes move counter-clockwise to the next station.

Your score is the sum of the lowest score from each exercise. (example, round one 25 reps, round eight 0 reps, score = 0).

Post load and reps in part A and time in part B to comments.

WOD 111103

This workout is geared towards beginners. Experienced CrossFitters are welcome, but the pace will be slower than usual. Those with no, or limited experience are encouraged to come.

Regulars: please note: this is substantially similar to tomorrow's WOD.

TABATA:

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.

Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

Tabata:

Jumping Jack
Sit-Up
Push-Up
Squat

The first eight intervals are Jumping Jacks, the second eight intervals are Sit-Ups, the third eight intervals are Push-Ups and the last eight intervals are Squats. the score is the sum of the least number of reps in each of the four exercises.

Post time to comments.

The Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price.

-Vince Lombardi

WOD 111102

"Hard Work"

15 Deadlift 250/165
15 burpees
15 Thruster 95/65
-------------------------
5 Rounds
7 Deadlift 250/165
5 Push-Press 135/95
-------------------------
30 Box Jumps 24/20
30 Kettlebell Swings 1.5/1.0
15 Push-Press 95/65
Run 400 meters

Each athlete gets 2 barbells and is responsible for changing weights. No one can help them.

Post time to comments