Monday

  SuperFiters ! I hope you all had a great weekend becuase its time to get back to work. Were going to be doing a "chipper" WOD. What that means is that theres a whole list of whit to do before your done. Bring your big boy britches with y'all today !


CrossFit 11:00 a.m. 4:30 p.m.

800 m run 
25 burpees
50 kettlebell swings
50 box jumps
50 push ups
50 steps walking lunges
25 burpees
800 m run

FRIDAY !!!

    Whoop mother suckin whoop ! Its Friday everyone so lets end the week with a bang. Were going to be doing a little "O" lifting and a small little WOD at the end to kick this weekend off right !




CrossFit 11:00 a.m. 4:30 p.m. 


Strength 
5x1 clean and jerk


W.O.D.
12 min a.m.r.a.p. 
(x) KB swinging steps  
25  double unders 
15 doodlebugs 


Here's a video of my favorite Olympic lifer of all time. Its a compilation video of the snatch and clean and jerk. Just awesome.

Thursday

Rest Day 

PLEASE READ

   Next week, Friday May 4th There will be NO CrossFit. I am going out of town from Thursday night to Sunday. There will also be no free class on Saturday either. I am going to move Fridays classes to Thursday May 3rd. They will be at the same times 11:00 and 4:30. Sorry for the inconvenience but I think this should work well for everyone. Thanks and sorry.

Wednesday

    SUPERFITERS ! Get ready to lift some weights today ! We are only going to focus on moving weight today. The goal for the day... get buff. We will have a skill based warm up and then all were going to do is deadlift. No high intensity WOD today. Take advantage of the break and enjoy the weights. My gift to you. Remember to eat well, hydrate and bring your A game today.


CrossFit 11:00 a.m. 4:30 p.m.

Deadlift 5x5

Tuesday

    So real quick I still haven't heard anything about the Spartan Race yet. Its looking like its going to be $90 a person with no discount. I say we put the money towards the warrior dash and do that. Its going to be cheaper and closer. Let me know what you all think.

Warrior Dash Info.
http://www.warriordash.com/register2012_oregon.php

Pricing Schedule

The following prices are valid until 11:59pm* on Sunday, July 15, 2012:
Saturday:     $65
Sunday:        $55
The following prices are valid until 11:59pm* on Monday, Aug. 27, 2012:
Saturday:     $75
Sunday:        $65

Transfer/Registration Guidelines:
Registration will be closed on Monday, Aug. 27, 2012 at 11:59pm*. Absolutely NO registrations will be accepted after this time. Request to modify any details of registration information must be submitted prior to this date. This includes wave time, date, participant information and location. Transfers may only be made to a wave that has open space available.
Note: There is a $10 transfer fee to transfer to a new event, new participant, or new event day.

Refunds:
Sorry, NO refunds under any circumstances. See our FAQ for details.

Difference in Cost:

• Payment of $10 for increased cost must be provided PRIOR to completion of the transfer from Sunday to Saturday.
• Credit for $10 decreased cost will NOT be provided for transfer from Saturday to Sunday.

*Central Time.

Location : Horning's Hideout, 21277 NW Brunswick Canyon Rd, North Plains, OR 97133

Length : 3.11 hellish miles
Times:

9:00 9:30 10:00 10:30

11:00 11:30 Noon 12:30

1:00 1:30 2:00 2:30

3:00 3:30* 4:00* Saturday only *

Monday

     Happy Monday SuperFiters ! We might as well take advantage of the nice weather while we have it. Bring your stunner shades and your running shoes ya'll !!


CrossFit 11:00 a.m. 4:30 p.m.

W.O.D.
4 Rounds
400 m run 
10 kettlebell clean and jerk push ups 
25 weighted sit ups 
10 kettlebell snatch 

Friday

Hey all ! Congratulations on the WODyesterday. There was a lot of PR'sand a lot of sweat and hard work going on. You guys are all kicking ass. I'ts so awesome to see others love what I love and invest in their health and fitness. Just stay on this track and I guarantee everyone will hit their goals. Keep training hard everyone and lets get ready for the spartan race !!!


CrossFit 11:00 a.m. 4:30 p.m.

Strength 
5x3 hang squat snatch


W.O.D.
7 min a.m.r.a.p.
5 Thrusters 
9 bar to bar burpees

Thursday

I just wanted to say thank you very much for working with me today. It was a crazy day and I know how much everyone loves their CrossFit and I'm sorry we had to miss today. So we are going to do a crazy bad ass W.O.D. to make up for it ! I really want to apologize to the people who cant come in and do the make up day. I know Ally said she wants to do the spartan race and cant be here the rest of the week to get me the money. Don't worry about it. I'll front the money for you until I see you again. Anyone else who wants to do the race remember to bring the money to the gym tomorrow. I'm signing everyone up on Friday. So get ready. THIS IS SPARTA...N RACE ! lol. see you all tomorrow. 




CrossFit 12.00 p.m. 4:30 p.m.

W.O.D.
 "Diane"
21-15-9
deadlift
handstand push ups

Extra credit

GO HERE !!!!!!!

READ

whole9life.com

Tuesday

  Super Important Please Read !!!


  Hey everyone I'm so sorry but I forgot that tomorrow, Wednesday the 18th is The Zoo's cleaning day. The gym will be closed until 5:30 so I am rescheduling the a.m.  and p.m. classes. The morning class will be rescheduled to Thursday the 19th at 12 and 4:30. Sorry for the late notice i hope this will work out for you guys. Have a great day !


Also I am collecting money for the spartan race. It is a obstacle race and sounds like a blast !! Here's the info:


                     Location: Washougal MX Park, Washington
                     Cost: $36.00
                     Deadline: I'm collecting the money Thursday 19th, April (this Thursday)

Monday

    Its diet time baby. Were all starting The Whole 30 lifestyle plan today !! Whoop whoop ! Who's down for getting ripped !!! Well with that comes work, sacrifice and determination. If we want the results we have to earn them. We have to put the work in in the diet and the exercise. So this wekend wasn't as successful as I planned. The PDF I got wont let me edit or copy and paste anything. So what that means is you all are going to have some reading to do. I have a print out sheet of the "bulletpoints" to reference to. I'm also going to email you the entire whole 30 PDF and I highlighted the pages I want you to read. Its not a ton but from from beginning to end is only about 30-40 minutes of reading. So strap you big boy and girl pants on because its time for shit to get real !!!!


CrossFit 11:00 a.m. 4:30 p.m.

W.O.D.
20 seconds on 10 second off for 4 minutes on each movement with a 1 minute break between movements 

"Tabata" 
kettlebell swings 1.5 pood
1 min break
box jumps #24
1 minute break
ab mat sit ups 
1 minute break
double unders 
DONE !!


Nice video to go along with the Whole 30

I think I found Byrons long lost sister lol !!!

Friday

    Last day of the week you guys lets finish on a good note. should be a fairly "easy" day. Just a little bit of weights and running. nothing too crazy. Your going to need a pair of shoes to lift in and a pair to run in. see you all soon !


CrossFit 11:00 a.m. 4:30 p.m.

5x3 clean and jerk

followed by 


2 mile run

This dog would totally do CrossFit. He can already jump rope 

Thursday

Rest Day 




     Hey guys hope your all doing well. I'm expecting you to have some pretty sore shoulders today. Everyone killed it on that ten rounder too so pat yourselves on the back for that one. Remember to keep your head up, I know some of you  were disappointed  with your performance yesterday but you have to remember this is hard and it takes hard work, dedication and lots of practice. And you have to remember your only going to perform as good as you eat. The food is so important i can not stress it enough. On Monday I'm having everyone do a 30 day paleo challenge so get ready for that and I'll have it all ready for you on Monday. So rest up and get ready for Friday !

This guy is awesome, that's all i  got to say

Wednesday

    Hey all! We have a new piece of equipment in today so were going to break it in right. We just got our ab mats in. They are for sit ups and give you more range of motion in your sit up. Get ready to get some 8 minute abs baby !!!!


CrossFit 11:00 a.m. 4:30 p.m.

800 m run 
10 rounds of :
10 handstand push ups 
20 ab mat sit ups 
800 m run


So I would say this is fitness related considering the level of balance, coordination, stability and skill involved in what these guys are doing.

Tuesday

Rest Day

Hey all nice work yesterday. That was a tough WOD yesterday and wanted to congratulate everyone on killing yesterdays WOD. rest hard and get ready for the pain tomorrow

Monday

   Time to get back on track ya'll. Sorry about last week with me being sick and all. I have a great WOD in store for us today. We have a little lifting and a little WOD at the end. 




CrossFit 11:00 a.m. 4:30 p.m.


 Strength 
5x1 clean and jerk


3 rounds for time of :
5 front squats 
18 box jumps
5 deadlift
18 box jumps
5 push press
18 box jumps

I'm going to bring this back you guys ! get ready for a skipping WOD or maybe skipping the pear blossom lol

saturday

no wod today still sick. sorry

Friday

    Hey SuperFiters ! I'm not making it in today because I came down with this nasty cold. There IS still class today. Byron is going to be there to make sure everyone can get their work out in. SO thank him for me when you see him. So go kill today and make me proud. I will see you all on  Monday. Oh and by the looks of it there will be no Saturday morning class because I'm sure I'll still be feeling pretty crappy. One more thing remember to sign up for the pear blossom. I'm signing up today wile I'm stuck at home doing nothing.


CrossFit 11:00 a.m. 4:30 p.m.




W.O.D.
20 min. a.m.r.a.p.
10 kettlebell/dumbbell snatch
30 double unders 
20 steps overhead walking lunges
40 toes to bar 

Now this is SuperFit. And super hardcore.

Rest Day 

   Hey guys I just want to congratulate all of you for doing so awesome lately. I know I've been cracking down a little bit and pushing you guys to your limits so I want to thank you all. Everyone has been killing it lately. Everyone's times are better and everyone is getting stronger. And I want to congratulate the the people who are staying late and doing extra credit. That is very impressive. I love it !


   Oh and don't forget about the pear blossom. I am signing up tonight and I want to invite everyone to join me. So if your free and want to go for a nice jog sign up ! Here's the website...


http://www.pearblossomrun.com/


And one more thing. We need to do this 


http://warriordash.com/

Another couple great pics from the other day. Keep up the great work ya'll !!

I know this is getting long but you HAVE to watch this !!!!

Wednesday

SuperFit 11:00 a.m. 4:30 p.m.


Strength 
5x3 Bear complex


W.O.D.

12 minute a.m.r.a.p.
5 burpee box jumps 
10 kettlebell high pulls 
15 deadlifts 

Happy Monday

    Whats up SuperFiters, last week was tough so congratulations for making it through the week. Lets keep the momentum rolling and kill today's W.O.D. No strength training today because the W.O,D. should be kind of long. See you when you get here !!!


CrossFit 11:00 a.m. 4:30 p.m.

For Time
1 mile run 
50 air squats
50 K.B. swings
50 toes to bar
1 mile run