Friday

Hey Superfiters its Friday and its the end of the week. Lets end it right with a good ol' fashion amrap. Today I'm going to put out an online challenge. the challenge is to list 10 things your grateful for. You can respond on the comments below, write it down in your notes/journal or even say it to yourself.  Here's mine. I'm grateful to have a job I love and am passionate about, helping change peoples lives, having a great girlfriend who loves and supports me, having loving friends and family, having great clients who come in everyday and give their best, being healthy, growing and learning everyday, having a healthy dog and finally I'm thankful for having a great 2011 and looking forward to an even better 2012 !

Crossfit 4:30

20 minute A.M.R.A.P.


20 steps overhead walking lunges
10/10 1 arm kettlebell swings
20 sit ups 
10 dumbbell cleans

Crossfit Gymnastics Basics

3 Muscle ups (Kip, Swing, whatever just get it done.)
5 Handstand Push Ups (Normal ROM, head to mat, Heels to the wall)
7 Chest To Bar Pull ups (Any which way)

As most Crossfiters I'm not super into bodybuilding but that's not to say that its still not awesome or admirable. Its not what I want to do with my body but its still hard and when done right its so amazing to see what these guys can do. If you haven't heard of Kai Greene this is a great video. He has a great mental attitude and I think this is how we should all approach the day. Weather its Crossfit or whatever your passionate about in your life you should do it to your fullest and truly enjoy it and also be grateful for it. We all Have so much to be grateful for and at times we all forget that. Don't forget that you all work hard every time you come in here and your doing something that a lot of people are too afraid to even try. Great work everyone, keep it up and keep on rockin'

Thursday

Congratulations Superfiters we got another day in the record books. Wednesdays WOD was absolutely brutal. Props to everyone who came in and finished the WOD. Rest up today and get ready for friday. So Ive got a challenge for all the Superfiters to start the new year off right. PALEO CHALLENGE ! Next Monday we'll take measurements and body fat percentage to get a starting point. On February 1st we'll retake those measurements and whoever drops the most body fat wins. This should be pretty exciting and a great way to kick off 2012 right. Oh ya and there's a $5 buy in. Winner takes all !

Rest Day

Wednesday

Crossfit 4:30


5 Rounds 

1 Clean And Jerk
10 Man Makers 
10 Kettlebell Swings
10 burpee box jumps
25 Double Unders

Tuesday

Rest Day/Make Up Day

So if its your rest day rest hard. If not come in and get a lift in !

For time:
Run 1000 meters
100 Push-ups
135 pound clean, 10 reps

Monday

Crossfit

warm up 3 rounds

10 air squats
12 back extensions
15 push ups 
15 cal on bike

20 minute a.m.r.a.p. 


18 box jumps (sub box step ups)
15 toes to bar (sub sit ups)
12 pull ups 

Crossfit Gymnastics Basics

5 sets:   15’seconds hold of Dragon Fly (any scale: bent legs, feet apart, straight body) also any angle of degree

followed by

Met con: 7 rounds
·          1 squat Cleans (225/155)
·          1 arm Push ups  (5R/5L)
·           Hammer slams  (hit a tire)  5/5
·           Pull ups front  then Back 3/3
·         Double unders  25

This is just how fast the NFLfootball players are check it out !

Friday

     Its Friday and this will be the last WOD until Christmas. I made it a long one to burn any future calories we might give into.


Crossfit 4:30


For Time

5 squat cleans
10 kettlebell swings
15 hand release push ups
20 steps walking lunges
25 supermans
30 sit ups
25 box jumps
20 air squats
15 double unders
10 kettlebell high pulls
5 push press

Crossfit Gymnastics Basics 11:00

Strict  Weighted Pull-ups (over-hand grip) Reps (10-7-5-3-1-1-1) 


followed by



3 rounds for time
·         10 pistols
·         15 ring pushups
·         20 wall ball situps = ( feet againts wall, with ball on chest, sit back and have shoulders touch the ground, sit up and throw ball up wall 3' high target, catch and repeat.)

Thursday

Rest Day

 Quick Post. Rest up and get ready for tomorrow. I have a great WOD in store for us ! Also wanted to say that everyone has been doing a great job lately. your all really kicking ass ! Keep up the hard work and we'll hit our goals in no time !!!


NEVER GIVE UP ! NEVER SURRENDER !

Wednesday

    
    Superfiters !!! Mount up !!! Its wednesday and were half way through the week. I have a good WOD in store for us today. I actually did this workout yesterday and it was a really good one. I thought it was only fair that if I did it Id share the experience with you. So get ready its going to be a lung burner today !!!!

Crossfit 4:30

4 Rounds 

400 m run 
10 burpee box jumps
10 thrusters 
10 sumo deadlift high pulls

Crossfit Gymnastics Basics 11:00

A) 5 rounds
Every Minute on the minute perform:
Beginner:

• 10 Hollow body rocks
• 5 Strict Pull ups ( Mod: Ring rows/ Band assisted)

 B) 3 rounds for time

• 15 box jumps( While holding a Medicine ball)   20"/16"     (9kg/7kg)
• 10 ring dips ( Mod: parallel bars) 

Tuesday

Rest Day

     Hey Superfiters its Tuesday and our rest day, I just wanted to give you all a friendly reminder to rest up today and get ready for tomorrow. Im going to give you some homework today. I want you to all focus on stretching today. I'll put i little stretching routine together for you all at the bottom of today post. and remember if you want to come in and lift today and get some extra credit I'm training at 5:30. so rest up, stretch and if your feeling up for it come in and get a good WOD.

All sets of 10

boot srtap squats
lunge to spiderman
3 way hammy
toy soldiers
walking quad pull
inch worm to push up

Mini WOD

5 Rounds

15 air squats
15 push ups
30 sit ups
30 supermans

Monday

      Happy Monday Superfiters ! Its onday and were one day closer to the winter games. So strap your boots up and get ready for war. Lets start this week off right and train HARD !!! See you all soon !


Crossfit 4:30

15 minute a.m.r.a.p.

5 overhead squats 
5 pull ups 
10 hang power clean
10 deadlift burpees
15 hand release push ups
15 double unders 

Crossfit Gymnastics Basics

Were going to do Fridays WOD because we missed Friday

Heres a great video of having a strong mind and what it can do ! Check it out Napoleon Hill is so on it !

Saturday

Inspirational post

    I have question for all of you Superfiters. Why are you working out ? Do you ever ask yourself that question. Is it for you, your health, your loved ones ? Chances are its one of those reasons. I want to let you all know Im really proud of all of you for coming in and busting your ass every day. Being healthy is hard and I know it. Its hard for all of us but its an investment. An investment in ourselves. Your reward is feeling better, looking better and living a longer healthier life. And I know its hard to be on a paleo diet or whatever diet we may be on. I know making the healthy choice whenever you eat is a hard thing to do but we do it and thats why were Superfit. I read this story this morning and wanted to share it with you. So if you get a chance read it and watch the video. So next time you say to yourself I dont feel like working out or its hard or whatever self doubt you may have remember this story and come to the gym and invest in yourself ! Have a great weekend everyone !


     This is a story about a man named Dick  Hoyt



Eighty-five times he's pushed his disabled son, Rick, 26.2 miles in Marathons. Eight times he's not only pushed him 26.2 miles in a Wheelchair but also towed him 2.4 miles in a dinghy while swimming and Pedaled him 112 miles in a seat on the handlebars--all in the same day.

Dick's also pulled him cross-country skiing, taken him on his back Mountain climbing and once hauled him across the U.S. On a bike. Makes Taking your son bowling look a little lame, right?
And what has Rick done for his father? Not much--except save his life.
 
This love story began in Winchester , Mass. , 43 years ago, when Rick Was strangled by the umbilical cord during birth, leaving him Brain-damaged and unable to control his limbs.
"He'll be a vegetable the rest of his life;'' Dick says doctors told him And his wife, Judy, when Rick was nine months old. ``Put him in an Institution.''

But the Hoyts weren't buying it. They noticed the way Rick's eyes Followed them around the room. When Rick was 11 they took him to the Engineering department at Tufts University and asked if there was Anything to help the boy communicate. ``No way,'' Dick says he was told. ``There's nothing going on in his brain.''
"Tell him a joke,'' Dick countered. They did. Rick laughed. Turns out a Lot was going on in his brain. Rigged up with a computer that allowed Him to control the cursor by touching a switch with the side of his Head, Rick was finally able to communicate. First words? ``Go Bruins!'' And after a high school classmate was paralyzed in an accident and the School organized a charity run for him, Rick pecked out, ``Dad, I want To do that.''

Yeah, right. How was Dick, a self-described ``porker'' who never ran More than a mile at a time, going to push his son five miles? Still, he Tried. ``Then it was me who was handicapped,'' Dick says. ``I was sore For two weeks.''

That day changed Rick's life. ``Dad,'' he typed, ``when we were running, It felt like I wasn't disabled anymore!''

And that sentence changed Dick's life. He became obsessed with giving Rick that feeling as often as he could. He got into such hard-belly Shape that he and Rick were ready to try the 1979 Boston Marathon.
``No way,'' Dick was told by a race official. The Hoyts weren't quite a Single runner, and they weren't quite a wheelchair competitor. For a few Years Dick and Rick just joined the massive field and ran anyway, then They found a way to get into the race Officially: In 1983 they ran another marathon so fast they made the Qualifying time for Boston the following year.

Then somebody said, ``Hey, Dick, why not a triathlon?''

How's a guy who never learned to swim and hadn't ridden a bike since he Was six going to haul his 110-pound kid through a triathlon? Still, Dick Tried.
Now they've done 212 triathlons, including four grueling 15-hour Ironmans in Hawaii . It must be a buzzkill to be a 25-year-old stud Getting passed by an old guy towing a grown man in a dinghy, don't you Think?
Hey, Dick, why not see how you'd do on your own? ``No way,'' he says. Dick does it purely for ``the awesome feeling'' he gets seeing Rick with A cantaloupe smile as they run, swim and ride together.
This year, at ages 65 and 43, Dick and Rick finished their 24th Boston Marathon, in 5,083rd place out of more than 20,000 starters. Their best Time? Two hours, 40 minutes in 1992--only 35 minutes off the world Record, which, in case you don't keep track of these things, happens to Be held by a guy who was not pushing another man in a wheelchair at the Time.

``No question about it,'' Rick types. ``My dad is the Father of the Century.''
And Dick got something else out of all this too. Two years ago he had a Mild heart attack during a race. Doctors found that one of his arteries Was 95% clogged. ``If you hadn't been in such great shape,'' One doctor told him, ``you probably would've died 15 years ago.'' So, in a way, Dick and Rick saved each other's life.

Rick, who has his own apartment (he gets home care) and works in Boston, and Dick, retired from the military and living in Holland, Mass. , always find ways to be together. They give speeches around the country and compete in some backbreaking race every weekend, including this Father's Day.
That night, Rick will buy his dad dinner, but the thing he really wants to give him is a gift he can never buy.
``The thing I'd most like,'' Rick types, ``is that my dad sit in the chair and I push him once.''

And the video is below....

Friday

   Hey Superfiters its the end of the week, well for some of us. nows the time to dig deep and train hard. I know it gets hard towards the end of the week plus with all the holidays and it being cold season and all but its ok. Just keep coming in, training hard and taking your vitamins. We'll kick that flu or moody blues with some good ol' fashion WODing ! So get ready because we have a battle ahead of us today. Were going to strength train today plus a little 12 min amrap to finish off the week. Unless your training with me for the competition. If thats the case we still have tomorrow morning at 10 am. Have a great day everyone and ill see you all tonight ! Whoop Whoop !!
Crossfit 4:30 p.m.

3x5 deadlift 


followed by 


12 minute a.m.r.a.p.
5 dumbbell burpees 
10 pull ups 
15 Russian twists
20 1 1/2 air squats


Crossfit Gymnastics Basics

5x5 squat 


followed by


10 minutes of handstand walking (plus obstacle course)

Check this out ! This is a straight up Superfiter ! Just amazing

Thursday

Rest Day

     Happy Thursday ! whats up Superfiters ! Its almost teh end of the week and were one day closer to the Oregon Winter Games. Itll be fun and a great way to get yourself use to the Crossfit atmosphere and how it feels to compete under pressure. Its a whole different animal. Ive only done a couple but it feels so different than a WOD on your home turf. Weather your going to try and win or just have a great time itll be a fun weekend. I highly encourage everyone gpoing to be on your A game. eat well, hydrate, sleep, vitamins and train hard. oh ya and have fun ! anybody who wants to come in and do some extra training just give me a heads up and ill be more than willing to help. Remember a lot of the stuff at the competition is going to be the fine tuned skills (ex. muscle ups, double unders, snatch) We need to get those skills down ! thats going to be the part thats going to make or break a WOD for you. So come in train hard and hammer those skills !!! See you all soon.

Heres a good video on the muscle up

Heres a good video from Chris Spealer on the double under

Wednseday !

   

          Whats up Superfiters ! First and foremost BIG congratulations to Sean he did his Fran today at 9:32 RX'd ! thats amazing Im so stoked. Thats 2 minutes faster and 30 lbs heavier than his last Fran 2 month ago. Thats a major improvement in a small amount of time. So in a tribute to Sean were doing Fran today. Get ready people its a very deceiving workout. it can be short but just a killer. And if it starts dragging out it can get even worse. Ive seen a lot of ripped hands and puking on this one. And also experienced. so rest up. 3..2..1... GO!


Crossfit 4:30

Fran 21-15-9
        thrusters 
        pull ups

Crossfit Gymnastics basics

Push Press 5x3 


followed by

3x15 toes to bar 
2x7 inverted burpees
3 sets of 15 second L sits

Tuesday

Rest Day

     Hey Superfiters ! Nice work yesterday that was a hard workout. Id like to say thanks for the people that came in (Jolene and Wendy) i know others are sick and injured. But thanks for sticking it out. Also id like to say thanks for the new people coming in and training (Eric, Christian, Toby) You guys are pushing it and doing your best to get ready for the Oregon Winter Games. its going to be a tough one so we need to be as prepared as possible. a HUGE part of working out is diet and recovery. Dont forget to eat your small 3-6 Paleo meals a day plus your recovery shakes. Were doing 2 wods a day sometimes so we really need to be on our diet. also stay on top of your water and rest. all these things are important when training for a competition. And also for those who are using them take your vitamins ! especially the ones who are on the Usana, that'll give you an extra edge of recover and nutrients your going to need ! Again thanks for coming in and thanks for pushing me and yourselves ! see you all today !


When skateboarding is just too easy. talk about balance and coordination huh !?!?

Monday

Sorry for the late post, I put it up this morning but for some reason it didn't post. So here it is !

Crossfit 4:30

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Crossfit Gymnastics Basics

Since we missed Friday were doing Fran !

Fran
21-15-9
Pull ups
Thrusters 

So, what is the best thing you can do for your health ? check this video out and it'll tell you 

Friday

Whats up superfiters ! Its Friday and today's going to be a great day ! We have a 3 rounds workout in store for us today. It'll be tough but worth it at the same time. i wanted to take this time to say thank you all  for coming in 3 times a week and giving your all. This got me thinking and i just wanted to share my thought with you all. We've been told that all men are created equal. i don't really believe that. Not in a bad way but just in the sense that some people are just better at some things than others. Weather its being physically gifted or book smart or whatever the case may be. But there is one thing that's equal for every human being on this planet and that's time. So i want to say thank you for spending time coming to Crossfit and being healthy. Thanks for all your hard work and perseverance. See you all tonight !


Crossfit 4:30 p.m.


3 rounds
30 walking lunges 
15 kettlebell swings
7 deadlifts

Crossfit Gymnastics Basics 11 a.m.

Fran re-test
21-15-9 
Thrusters 
Pull ups

They say if you have a sub 5 minute fran your a beast. well this guy rips off a sub 2 min !! Beast mode ! Such a bad ass. Check this video out !

Thursday

Rest Day


         I just wanted to say that Jolene and Wendy KILLED it on Wednesdays WOD. you girls are awesome. Remember to eat well, hydrate and take your vitamins ! Recovery is important.

Heres a good video to show were not just crazy people. This is seriously one of the best Crossfit videos Ive ever seen.

Wednesday

Hey all ! were going to be doing a wod today so get ready ! Lots of lunges so I hope your legs are ready. It'll be a good one  see you buys this afternoon. 




Here we go Euro training ! This will be Fridays wod

Crossfit 4:30 p.m.

5 Rounds 


30 walking lunges 
15 ground to overhead 
7 V ups

Crossfit Gymnastics 11 a.m.

A) Not for time:

• 3 x :30 Second holds ( Back to wall, Hollow body with Open shoulder)
• 4 x 12 Chin up ( Strict) * Use assistance as needed to make all 12 reps, I.e. elastic band/Spot
• 4 x 10 Dragonflag/Dragonfly ( Body line can be hollow with feet together or Hollow with feet apart)

B)  For time:

3 rounds

• Run 400 Meters
• 15 Push Press 95/65
• 15 Front Squat 95/65

Tuesday

Nice work on Mondays W.O.D. everyone it was a killer and you all champed it out. I was impressed and stoked with everyone ! Make sure to eat well, hydrate and gets good rest. Also remember to take your vitamins, fish oils and joint support. Your body will thank you. Im going to use todays blog and give everyone some good info on vitamins what they do and why their so important. thanks all ! 

A little quick info on multi vitamins 

In general, a good daily multivitamin/mineral supplement improves your overall bodily functioning and boosts both your physical and mental health and well-being. Sometimes supplementation with specific nutrients may be more appropriate in order to address any individual specific needs. For example, CoQ10 is especially helpful for those at risk for heart disease, and Vitamins C and E, taken in combination to help ward off Alzheimer's disease. A multivitamin supplement usually contains the recommended daily dose of a variety of vitamins and other nutrients. Sometimes, multivitamin supplements are formulated for specific age groups, or individual conditions such as pregnancy. Multivitamins also are at their most efficient when they are in liquid form, as the body has been proven to absorb them five times more efficiently than multivitamins in pill form.

Fish oils : 

• Provides advanced and guaranteed levels of EPA and DHA, two long-chain omega-3 fatty acids important for memory and learning*
• Supports sound cardiovascular, immune, health and joint health*
• Critical for promoting healthy pregnancies and healthy babies*
• Plays a role in many important cellular processes critical to the body's survival*
• Supports healthy inflammatory response

Joint support (precosa) : 

• Delivers vegetarian glucosamine sulfate to help maintain healthy cartilage and joints*
• Vitamin C, manganese, and silicon provide additional nutrition essential for joint health*
• Meriva^® bioavailable curcumin complex speeds the action of Procosa to provide more immediate benefits

CoQ10 (CoQuinone30) 

• Central to robust energy production within the cell*
• Provides ingredients vital for cardiovascular health, sound muscle function, and healthy nerve function*
• A powerful antioxidant blend

Monday

 Im putting this video up first because I think its very important. Never say Im too old or its too late. The theif in the mind will try and rob you of what you want. Dont let it. you can do anything you just have to believe and keep going after what you want. 

 

Crossfit 4:30 

3 rounds 
100 m farmers carry 
5 deadlift burpees 
15 box jumps 
5 dumbbell clean and jerk
15 air squats

Crossfit Gymnastics basics 

Push up pyramid -  starting on the ground: 5 push ups, then increase the height of feet until you hit 5 HeSPU, or can no longer do pushups.

Followed by :


3x15 strict toes  to bar 

Met Con:  5 rounds For time

:10’s False grip hold

:15’s L-sit

:20’s handstand

20M crab walk

Friday

Crossfit 4:30 p.m.

15 minute a.m.r.a.p. 


6 kettlebell jerk right arm
6 kettlebell jerk left arm 
12 kettlebell squats 
10 calories on the bike

Crossfit Gymnastics Basics

4x5 pullovers 
2x15 ring dips


followed by 


10 minute a.m.r.a.p.


5 inverted burpees 
10 kettlebell swings
15 toes to bar # 95

This guys has insaaaane skills on the skis

As the title says this is the coolest guy in the world.... seriously.

Thursday

Off day !


Hey everyone its almost Friday ! Rest up good today and eat well. Were going to have a big day tomorrow so get ready ! Im going to put up a meal for the day and a couple of inspiring videos to get you all ready for tomorrow ! Hope you like it !!!! Have a great day everyone !

Remember people we can do ANYTHING we put our minds to !

This is a preview to what were going to do on Friday. Get ready you guys 

Meal of the Day

Halibut

Ingredients

• 1 lb halibut or other white fish
• 2 tbsp chopped almonds
• 2 Tbsp Dijon mustard

Instructions

This recipe is prepared in the same way as the baked salmon except now by spreading Dijon mustard and chopped almonds over your fish it will add more flavor and texture.

1. Preheat the oven to 350 degrees.
2. Add a bit of olive oil to a baking pan, coat well.
3. Lay the fish in the pan skin side down.
4. Chop the almonds.
5. Sprinkle the almonds and mustard over your fish
6. Bake for 12-15 minutes.

Wednesday

Sorry for the no post yesterday I guess time just got away from me. Were going to have fun today i got a good W.O.D. in store for us. So bring your A game today !!! Oh and by the way if you haven't seen it check wodclub.com. its pretty cool and they are doing a Crossfit competition in January if anyone is down ! fun stuff !!

Crossfit 4:30 P.M.

20 min a.m.r.a.p. 


400 m run 
max handstand push ups 
30 sit ups

Crossfit gymnastics basics

2x16 dips 
5x15 lever

followed by

15 minute a.m.r.a.p.


25 double unders 
15 air squats 
10 pull ups 
5 handstand push ups 

Now for the cool videos !! 

Korea's version of Zumba. We need this type of working out in America. Id be all about it !


Talk about accuracy !!! This video is crazy !!!!!!!

Monday

Happpy Monday !!

Its Monday and Im back and ready to my work out on. I hope you all had a great Thanksgiving. Im looking forward to catching back up with you all after the holidays. Ok and now on to today's W.O.D.s

Crossfit 10 am and 4:30 pm

3 rounds for time 


15 cal on bike 
10 burpees
20 air squats 
20 kb deadlifts 
10 kb push press
200 m run 

Crossfit Gymnastics Basics

3x8 muscle ups (negative)
3x15's back lever
3x30s handstand holds

followed by 

4 rounds for time 


5/5 1 arm KB clean and jerk
200 m run 
15 toes to bar

Friday

Just got done with a wod at crossfit genesis here in Roseville. Just letting you guys know your not the only one working out.
W.O.D. for time
800 m run
3 rounds of
20 kettlebell swings
20 walking lumges
800 m run

Thursday Happy Thanksgiving !!!

Happy thanksgiving crosfitters !hope you had a great thanksgiving ! Challenge of the day, be greatful, have fun and drink lots of water ! See you guys n girls soon !!!

wednesday

Sorry for the late post everyone. Im doing this on my phone because I forgot the laptop. If it's not as clear as I want it just text me if anyone has any questions

w.o.d.
15 minute amrap
15 calories on the bike
15 kettlebell swings
5 push press
15 sit ups
5 hang power clean

Monday

Crossfit

tabata
for 20 minutes, 4 minutes per movement, 20 second on 10 seconds off

box jumps
sumo deadlift high pulls
doodlebugs
wall walks

gymnastics basics
100 sit ups
50 push ups
25 pull ups

followed by

5x5 back squat

It's Friday !

Crossfit 10a.m. and 4:30 p.m.

15 Minute A.M.R.A.P.

10 plyo push ups
10 thrusters 
20 floor wipers 
20 superman's 

Crossfit Gymnastics Basics  


A) Not for time:

• 3 x 5 Wall climbs ( 3 second hold in Hollow Body at the top)
• 3 x 10 Pistol Box Squats ( Per leg, find box height that is right at the limit of strength)
• 3 x 15 Dips on P-Bars
• 3 x 10 Chip ups ( Gymnastic kip allowed, no Butterfly)
• 3 x 15's False Grip Hold on rings or bar

B)  For time:

12 Min Amrap

• 25 Russian twists
• 10 Pull ups
• Power Snatch 95/50

Competition training 

5x3 back squat 

followed by


3 rounds with 1 min break between rounds

50m sprint  

25 toes to bar

15 clean and jerk

Snack of the Day

Paleo Trail Mix

Ingredients

• 1 cup whole almonds
• 1/2 cup whole cashews
• 1/2 cup raw pumpkin seeds
• 1/2 cup raw sunflower seeds
• 1/2 cup raisins (golden raisins suggested)
• 1/2 cup dried currants
• 1/2 cup dried blueberries

Instructions

Combine all ingredients and store in an air tight container.
 Video of the Day

Check this out, it's a video of Crossfit on the TV show Best. Never heard of it but its cool none the less

Thursday

I want to see handstands or overhead squats !

Since todays our rest day i want to challenge everyone to do either a handstand or an overhead squat anywhere today. it can be a freestanding handstand or up against the wall or any type of variation. that goes for the overhead squat too, it can be with anything overhead. I dont care if its a broomstick or a weight. If we cant do overhead squats yet a regular squat will do. you can send them to my email @ jmv2223@yahoo.com or to my phone. I'll post them up on either later today or tomorrow. Thanks y'all !!!

Weights For Wednesday !

Crossfit W.O.D. 10 a.m. and 4:30 p.m.

5x5 deadlift Today were going to work on our strength. First we'll do a 5x5 deadlift and then a small metcon to burn the calories and work the core ! Whoop Whoop ! It'll be a nice work out day today. See you guys soon !

followed by 

6 rounds with a 1 minute break between rounds 

10 hang power snatch
20 sit ups

Crossfit Gymnastics W.O.D.

2x30 push ups
2x25 ring rows
3x15 L sit hold

Then

3 rounds for time

40 double unders
18 deadlifts
40 wall balls

Snack of the day

Guacamole Deviled Eggs

Ingredients

• 4 eggs, hard-boiled
• 1 avocado
• 2 tsp hot sauce
• 1 tsp lemon juice
• sea salt (optional)
• freshly ground black pepper

Instructions

1. Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl.
2. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste.
3. Refill egg whites with the yolk mixture.

I wonder what kind of building 344 Crossfiters could move ? check these people out ! bad ass ! We can do anything !

LOL ! watch how Bill Gates pulls his hips through on this jump !

What are your beliefs, remember the mind is very powerful. You can do anything if you believe you can and follow through !

Tuesday Rest Day

Tuesday 

Since Mondays W.O.D was so brutal we need to have a good rest and refuel day to get ready for Wednesday. Your body with thank you ! I'm going to put up a whole days worth of paleo meals. Try it out and see how good we can be on our diet today or make up your own meals that might work best for you 

challenge for the day 

Have a perfect diet. Or as close as you can get to it

Breakfast 
Baked Eggs in Bacon Rings
Ingredients

• 6 strips nitrite/nitrate free bacon
• melted bacon fat for brushing tins
• 4 eggs
• 1 small to medium tomato, cut into 4  (1/2 inch) slices
• 1/3 cup onions, chopped
• 3-4 white button mushrooms, chopped
• 1/2 tsp freshly ground black pepper

Instructions

1. Preheat oven to 325℉.
2. Cook bacon in a skillet over medium heat until it begins to shrivel (about 3 minutes). Remove bacon from pan and set aside.
3. Discard all but a shallow film of bacon fat in the bottom of the skillet.
4. Brush 4 cups in a muffin tin or 4 small ramekins with bacon fat from the pan.
5. Add chopped onions and mushrooms to hot pan with remaining bacon drippings in the skillet and cook over medium heat until softened.
6. Meanwhile, place a tomato slice in the bottom of each cup. Circle the inside of each cup with 1-1/2 strips of bacon.
7. Break an egg into each muffin cup and season with pepper.
8. Add sauteed mushrooms and onions over the egg.
9. Fill any unused tins with water to protect from burning.
10. Bake in the oven for 20 minutes.
11. To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates.

 Lunch 
Chef Salad

Ingredients

• 4 eggs, hard-boiled, halved
• 1 head of red leaf lettuce
• 1/2 lb ham or grilled chicken, diced
• 2 slices bacon, cooked and crumbled
• 8 cherry tomatoes, halved
• 4 green onions, sliced thin
• 2 stalks celery, diced
• 1 avocado, diced
• 4 tsp Simple Salad Dressing

Instructions

1. Hard-boil eggs, cool and remove shells.
2. Cook bacon and crumble, grill chicken and dice (or dice ham).
3. Wash and chop vegetables.
4. Divide lettuce between two plates, top with vegetables, eggs, avocado and meats.
5. Top with Simple Salad Dressing.

Snack
Bananas with Almond Butter and Coconut  

Ingredients

• 1 large banana
• 2 Tbs almond butter
• 2 Tbs coconut milk

Instructions

1. Slice banana and divide between two small bowls.
2. Top with almond butter and coconut milk.

Dinner
Baked Salmon

Ingredients

• 1/2 lb salmon (wild caught)
• 1 Tbsp pecans
• 1 tsp rosemary
• sea salt
• olive oil

 Instructions

1. Preheat the oven to 350 degrees.
2. Add a bit of olive oil to a baking pan, coat well.
3. Lay the salmon in the pan skin side down.
4. Chop the pecans.
5. Sprinkle the pecans, rosemary, and sea salt over your fish
6. Bake for 12-15 minutes.

 Good luck everyone i know you can do it. try it out and let me know what you think. Let me know if you get a perfect day or one solid meal. Either way keep up the good work everyone.

check this out this is his pace for a marathon !!! crazy !!!

Holy cow check out this guys flexibility, body control and pure strength !

try and watch this and not smile. This is just a funny video check it out !

Monday !

Hope you had a great weekend everyone ! i wanted to start Monday off by saying thanks ! thanks for all your hard work and thanks for pushing so hard ! I wanted to encourage everyone to show a little extra gratitude today. I think sometimes we all lose track of how lucky we all are. Lucky that we have the luxury to work and play and have fun every day. I'm greatful for my job and all my clients and friends. Thanks again for kicking ass y'all !!! Today we have a gratitude challenge, list 10 things weather in your head or on paper that your grateful for. You can even leave them in the comments. I'd love to see them. Have a great day everyone !

crossfit 10 am 430 pm 

Todays wod is a little tricky. The way it goes is you have 20 minutes to do all the work listed below. When time starts you have to do 2 miles on the bike then 30 kettlebell swings. With the remaining time you get as many rounds in of pull ups, overhead squats and kettle bell high pulls. your score is the amount of rounds you can get in with the remaining time.
20 min amrap 
buy in :
2 miles on bike
30 kettle bell swings
rounds of :
7 pull ups
14 overhead squats
21 kettle bell high pulls

11 am gymnastics wod

A) Not for time:

• 4 x :20 second hollow body holds
• 3 x 15 push ups
• 4 x :15s ring support hold
• 3 x :20 second handstand hold ( chest to wall )

B)  For time:

• 30  KBS 24/16kg
• 20 Back squats 95/65
• 15 knees to chest ( Strict)
• Run 1 km

 Snack of the Day

Better-Than-Store-Bought Apple Chips

Ingredients

• 2 cups unsweetened apple juice (if possible, juice your own from about 5-6 large apples)
• 1 cinnamon stick
• 2 large apples
• ground cinnamon

Instructions

1. In a large pot over high heat, combine apple juice and cinnamon stick. Bring to a low boil.
2. Remove top and bottom of apple and slice crosswise to make 1/8 thick “chips.” Discard any seeds.
3. Carefully drop apple slices into boiling juice and cook 4-5 minutes. Apple slices will appear translucent.
4. Use a slotted spoon to remove apple slices from juice and place on a clean cloth towel. Pat dry.
5. Place dried apple chips on a wire cooling rack placed on a cookie sheet (this will catch any drips).
6. Bake 30-40 minutes until apple slices turn golden brown and are almost dry to the touch.

now for the videos !
This first video is about gratitude.Its from Deepak Chopra. check it out !

This second video is Damien Walters. Its jsut a sweet video I found of this guy doing CRAZY stunts !

Thursday rest day

Nice work yesterday everybody. I know the mini murph was hard but you guys stuck it out and finished it. As you know i like preaching about the paleo diet. Im going to put up a couple of videos better explaining the paleo diet and why its important. The last video I really like because it shows no matter what we do or where we do it we should have fun with it and thats what lifes about. Love it, embrace it and cherish every moment. Live in the now !

Hope you like the video and have an awesome day everyone

Mini Murphish ?!

Crossfit 10 a.m. and 4:30 p.m.

   800 M run 
   50 push ups
   100 sit ups
   150 air squats 
   800 M run

11 a.m. Gymnastics Basics


    5x5 Back Squat 
    followed by 

    21-15-9
    handstand push ups 
    ring dips
    burpee box jumps

I just wanted to put up a few different videos to show how amazing the body is. The body can be trained to do anything ! Don't lose sight of that. Whenever things get hard or frustrating just remember your mind will take you to your goals and the body will follow. anything is possible !

Thanks for Tuesday !!

 Thank You !


I wanted to start today's blog off by saying thanks to all my athletes and friends who come in and bust their ass in the crossfit classes. I know crossfit can get hard and sometimes when your not where you might want to be right now physically it can get frustrating. But you guys and girls stick with it. You continue to come in every day and put yourselves on the line and do the work. You believe in me that I know what I'm doing and trust me to help you get to your goals. Thank you for that. Thank you for pushing so hard every day. It gives me inspiration and strength. The heart and courage you show everyday just coming in and doing the unknown is a huge step. Not too many people will do crossfit. People say its too hard orI'm too old or I'm too out of shape. You all come in and prove them wrong every single day. I know in time everyone will hit their own personal goals. And I want everyone to know I'll be there every step of the way. Weather its just being in better shape and to stay healthy or to be an elite athlete I'll be there doing the best I can to get you there. Thank you for everything and thank you for making this job a reality for me. I appreciate all your hard work.

Now on to the fitness stuff
Today is our rest day so I'm going to give you all a little challenge.  The challenge is this, I want you to try and drink your body weight in ounces for the day. Now there's a few different options we can do here. We can go as hardcore as we want. Here are the different challenges :

1. drink your body weight in ounces of water for 7 days
2. drink half your body weight in ounces for 7 days 
3. drink your bodyweight in ounces of water for 3 days 
4.  drink half your body weight in ounces for 3 days

Here's a video about how important water is to the body if you have 10 minutes to spare check it out !

Have a great day everybody and ill see you all Wednesday !

Happy Monday !

Pyrros Dimas is believed by many to be the best Olympic lifter in the world. here's a clip. check it out !

crossfit class 

Dead and run baby 

   5x5 deadlift

followed by

  1 mile run for time

Gymnastics Basics

 10 minutes of skill work on any skill

For TIME:

• 50 Burpees 

Recover 5 minutes, then AMRAP in 5 minutes:

• 5 Bar Pull Ups 
• 10 Push Ups 
• 15 Squats 

Recover 5 minutes, then for TIME:

• 100 Jump Rope Double Unders 

Competition Training 
800 meter run
15 muscle ups
30 hand stand push ups
15 burpee box jumps # 24
30 kettlebell snatch # 53
15 overhead squats # 135
30 toes to bar
800 meter run
 
wait 3 + hours

5x2 clean and jerk

Food for Thought  

 Paleo Pizza !

• 1 cup almond flour
• 3 Tbs almond butter
• 2 eggs, beaten
• 1/2 tsp sea salt
• 3 tsp olive oil, divided
• 1/2 cup yellow onion, diced
• 4 mushrooms, sliced
• 1 large Italian sausage, cut in 1/2" slices
• 2 cloves garlic, minced
• 1 red pepper, diced
• 1/2 cup marinara or tomato sauce, with no sugar added
• 1/2 tsp dried oregano
• 1/2 tsp fennel seed
• 1/2 cup cherry or grape tomatoes, sliced in half

Instructions

1. Preheat the oven to 350℉.
2. Mix almond flour, almond butter, eggs and sea salt in a small bowl.
3. Cover a baking sheet with 2 tsp olive oil, then spread the mixture over it, making a 1/4" thick crust. Bake for 10 minutes.
4. Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside.
5. Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft when cooked on the pizza.
6. Remove the crust from the oven and cover with marinara sauce. Add the sausage and sautéed vegetables. Sprinkle with oregano and fennel seed, then bake for 20-30 minutes.
7. Remove from oven when fully cooked and top with sliced tomatoes.
8. Carefully lift the slices out of the pan as the dough will still be soft.

First ! Fridays W.O.D.s

This is the first blog on our new site. hope you enjoy and theres going to be more to come !

             Crossfit Class  10 a.m. and 4 p.m.
  3x3 push press
  
  10 min a.m.r.a.p.   200 M run
                              10 box jumps
                              10 double unders
                              10 hand release burpees

             Crossfit gymnastics basics 11 a.m.
  10 muscle ups from the ground
  15 lower downs
  15 hand stand push ups
  30 ring rows
  40 push ups (elbows in)
            
            Competition Training

  dead lift - 5x2 @ 70 %, 5x2 @ 72 %, 1x5 @ 75 %
  good mornings - 5x5 @ 95 lbs