One of our newer members is big Walt.  Walt stands about 6′7″ and has a long way to travel to do a full squat.  Walt has already lost 4″ off his waist and hungry for more, keep up the good work Walt!

STRENGTH

Deadlift 3 x 3, 1 x 20

Ring Dips- 3 x max reps

WOD

“NICOLE”

AMRAP in 20 minutes of:

400 meter run

pull-ups

We are doing one last order for women’s tanks and both men’s and women’s hoodies. If you would like to order a specific size and color, please purchase it on the website or give money to one of the trainers tomorrow.  If your size or color isn’t available on the website, purchase a different size/color and then please send an email to candie@crossfittheclub.com indicating the size/color you would like. We are placing the order Thursday morning. All special orders have to be pre-paid. Thanks!

You know Chase wants to get ready for the swimsuit challenge, that blue flowered banana hamock will look even better with 10 weeks of paleo.  Check out the the details of the new challenge, summer is  just around the corner.

WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 52m/35w
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20m/14w
50 Burpees
50 Double unders- (scaled x 2 singles)

**rest as needed

Mobility & Recovery after WOD

The new schedule will be as follows:

Monday- Strength Bias + Crossfit

Tuesday- Crossfit + Mobility & Recovery

Wednesday- Strength Bias + Crossfit

Thursday- Crossfit + Mobility & Recovery

Friday- Strength Bias + Crossfit

Saturday- Team WOD’s

5.  Romano’s Macaroni Grill Parmesan-Crusted Chicken Salad
960 calories
16 g saturated fat
1,990 mg sodium
49 g carbohydrates

4.  Chili’s Quesadilla Explosion Salad
1,400 calories
88 g fat (26 g saturated)
2,370 mg sodium

3.  Applebee’s Oriental Chicken Salad with Oriental Vinaigrette
1,430 calories

2.  Cheesecake Factory Caesar Salad with Chicken
1,513 calories
16 g saturated fat
1,481 mg sodium
23 g carbohydrates

1.  California Pizza Kitchen Waldorf Chicken Salad with Blue Cheese Dressing (full)
1,570 calories
30 g saturated fat
2,082 mg sodium

CHALLENGE DETAILS:

• 10 week challenge beginning 3/15/10 (through May)
• Paleo diet required
• Cost is $20 per person which will be put into a “pot”.
• There will be one male and one female winner, who will split the money from the “pot”.
• In order to win, food journals must be submitted every two weeks via email or submitted during class.
• Before and after pictures are mandatory.  Pictures should be taken in your swimsuit with a front, side, and back photo and will be kept completely private.  You can email them to crossfittheclub@hotmail.com.
  • Trainers will pick the winning male and female according to results shown from their before and after pictures.

For the swimsuit challenge we are not going to take any measurements, weights, or body fats, and there are a couple of reasons for this.  First, there are many people that don’t actually lose any weight from dieting and CrossFitting, but have tremendous results in the way their body looks.  Since this is the swimsuit challenge we don’t care how much weight you lose, but how much better you look in your swimsuit.    Also, body fat measurements can be very inconsistent.  The main purpose of the challenge is to look better, feel better, and perform better during our daily WOD’s.  You will receive numerous health benefits from altering your diet as well as feeling better about yourself.  It will be hard, but well worth your effort and time.

I also want to emphasize the importance of food journals.  If you keep a detailed journal, and aren’t experiencing any results, then we can go back through what you are eating and make some adjustments to get you the results you want and deserve.

REFERENCES:

If you have any questions about the Paleo diet, we are putting a link on the website that will explain everything, or you can always ask me or James Read and we’ll help you figure out what you need to do.

*  If you would like a printout of this announcement, go to “Club Pub”, “Events” and you will see a download.

WARNING!!  Have you seen these little ladies roaming your neighborhood lately?  You maybe tempted to contribute to their cause, but the results could be harmful.  With a couple of these boxes sitting around, no one is strong enough to withstand the temptation.  I have had to fight this urge all weekend.   My wife fell prey, and now I am staring at Tagalongs, Samoa’s and Thin Mints calling and calling and calling and calling my name, I can’t take it anymore!

STRENGTH

Back Squat 3 x 5

Back Extension 3 x 15

WOD

15, 12, 9, 6, 3 for time of:

Power Snatch- 95m/65w

Burpees

Consider yourself lucky…  2009 CrossFit Games winner Mikko Salo used this for his wall balls.

WOD

You will complete in teams of two, switching on the reps as needed, but EVERYBODY runs together.

For Time:

200 meter run

50 SDHP- 95m/65w

50 Wall Ball Shots- 20m/14w  (there is now two targets women hit the 8 ft men 10 ft. If they are scaling it is a 10lb ball)

400 meter run

40 SDHP

40 Wall Ball

800 meter run

30 SDHP

30 Wall Ball

1 mile run

20 SDHP

20 Wall Ball

If you can run or workout after this, you DIDN’T push yourself hard enough!

Give it all you have and more!

Couldn’t resist posting this pic of Dallas, the perfect facial expression.

WOD

7 Rounds for time of:

200 meter run

15 power cleans- 115m/ 65w

35 abmat sit-ups

**Anyone interested in putting together an affiliate cup team to go to the regionals in Washington?  We will need a team of 4-7 athletes with a minimum of 2 females.  There will be limited slots available so we need to sign up asap.  Click here for details

HAPPY BIRTHDAY RICH! 

I had to pull some strings and call hustler magazine for this picture.

HAPPY BIRTHDAY KURT! 

This is Kurt before he started Crossfit, if you see him now he has totally changed, but good photo.

WOD

Two guys birthday’s in one day, this workout is for the men!

“FUN WITH YOUR BELLS”

21-15-9

One Arm Kettlebell Swing

One Arm Clean & Jerk

Goblet Squat

* You will do 21 reps with each arm for the swings and cleans, then two hands for the goblet squats.  For example; 21 swings right/21 left, then 21 clean & Jerks right/ 21 left and then 21 goblet squats.  Continued until you finish with 9 reps of each movement.

03/03/10 WOD Results

Any of you that have not had the joy of doing a workout with a weighted vest, we now have 10 new weighted vest just waiting for you to use them.  Just ask Brody for some advice on how you breath properly with a vest on.

WOD

“CINDY”

AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

**I know a lot of you have requested it, we will be starting a new strength cycle next week now that things are getting back to normal now.  We will also introduce a new get ready for swim suit challenge next week, so stay tuned!

 03/02/10 WOD Results