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.