December 31 2010

Happy New Year Everyone!
How To Sleep Like A Viking in 2011
Taking Stock of 2011
Roast Chicken

Thursday December 30

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 KIDS
6:30 PM
7:30 PM

A Strong Start
How to Make An Atlas Stone
IronMind Videos
A Recipe because it has BACON!

Wednesday December 29

Class Times:
5:30 AM
7:00 AM
9:30 AM
4:00 KIDS
7:30 PM

In January we are looking to do another Paleo Whole 30 Challenge. Now is the time to change your life in 2011! If you are interested in taking part please drop  Carlos an e-mail at : SSJ2LOS@gmail.com
Whole 30- What is it?
The Kiddos can do it too..
Kiddo Manifesto

Low Thyroid Linked to Longevity
The Best Version of Us

Tuesday December 28

Class Times:
5:30 AM
7:00 AM
9:30 AM
10:45 AM KIDS
6:30 PM
7:30 PM

3 Elements of Good Posture
Mastering Muscle Soreness
6 DIY Food Projects for 2011 ( I will be trying this as one of my 2011 goals!)
Vitamins A,D,K Who Cares? - Cod Liver Oil
Beware of Soy
M-WOD

Thursday December 23

Food Matters - If you have Netflix stream this or watch it online via their website for $4.95. This is what you get to do when you have the flu! They make several excellent points.

10 Tips For Staying On Track This Holiday Season
The Halting Deadlift
Tis The Season
Paleo Dish-Mains

Wednesday December 22

Class Times:
9:30 AM
3:45 KIDS
7:30 PM


Recipes For the Season
Clues to Neandertal Family Structure
Mobility WOD

Tuesday December 21, 2010

2 rounds
500 m row
15 ab mat situps
15 burpees
15 deadlifts
15 box jumps
15 kb swings
30 double unders

Tuesday December 21

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM


Calories,Fat or Carbs?
BMI: Why Body Mass Index Isn't the Best Measure of Health
French Onion Soup
Why Does Pain Hurt So Much?

Monday December 20

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 KIDS
7:30 PM


Warped Beauty Standards and Embracing The Buff
The Force Is With You!
Make Ahead Primal/Paleo Meals
The X-Factor

Sunday December 19

This Week In Paleo
Mobility WOD
Paleo Solution Podcast

Saturday December 18

The Marshmellow Test
Stress, Neurodegeneration and Individual Differences
Killer Stress*
Thyroid-Gut Connection


* If you have Netflix please go watch Stress: Portrait of a Killer by National Geographic.

Friday December 17

Class Times:
5:30 AM
7:00 AM
9:30 AM



How To Make Your Own Butter
This Week In Paleo Podcast
I Feel Really Healthy-Why Do I Need To Change The Way I Eat?
Shoulder Surgery? Take Care of Business!

12 Days of Crossfit

12 Days of Crossfit

Thursday, December 16, 2010

Thursday December 16

5:30 AM
9:30 AM
10:45 AM KIDS
11:30 AM Lifting
6:30 PM
7:30 PM

Crossfit: Forging Above Average Fitness
Homemade Coconut Ice Cream
Sugar Sends You Mad- Imagine That!
Inspiration
President Obama Signs Nutrition Bill

Wednesday December 15

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 PM
7:30 PM



Barbell Warm Up
Monday Musings from MDA
The Kitava Study
Whole 30 Summary

The Gym is dry and ready to go! OPEN THE ROAD!!

We appreciate everyones patience with our first "flood" of the year.  Let's hope it doesn't happen again.  As of today, 12.14.10 the gym is accessible, but the road closed signs are still up.  Walked the whole road and there was NO water over the road way! 

Here's the work out I did today:  "Annie" with squats. 50,40,30,20,10 squats to double unders 10:29
100 sit ups: 1:54 50 push ups 1:25

The work out on the board at the gym today: 
250 Sprint on the rower or 30 Double unders
Bench press - max rep- as heavy as you can
15 burpees

If the road isn't open by 7:30 pm tonight, park at the Tolt River Park and take a warm up run to the gym!  BE CAREFUL! 

PARTY! PARTY! PARTY! The Christmas kind that is.....

Alright Everyone!  This week end is the week end!  Tim and Rebecca are hosting the FIRST ANNUAL Sno Valley CrossFit Christmas PARTY!  It should be LOTS of fun for everyone! The party starts at 2:30 pm and goes until they kick us out! (8:30 pm) Rebecca has WARNED me to tell everyone to WEAR BOOTS if you are going to be outside.  The have a GREAT zip line.  So DRESS for the weather!  Here is the address:33401 NE 78th Street  Carnation, WA 98014

 Off of 203 (about a mile north of Carnation), turn onto NE 77th Street.
It curves around to the left.
Then take a right on NE 78th. It is a gravel road.
Follow it up the hill. We are the fifth address on the right.

PLEASE Bring your FAVORITE dish (PALEO??). 



Come down the long driveway and you will see the house and places to park.

Kettle Bells... Kettle Bells

Satuday, December 11, 2010

Dashing through the snow - Run 800m

Pull a one horse open sled - Sled pull

Oer the tires we go - Box jumps on tire

Jumping all the way - In and out / lateral jumps

Bells on rope tops ring - Ring that bell

Making spirits bright

Kettle Bells Kettle Bells - Alternating L and R swings

Squat clean all the way - KB squat cleans

Oh what fun it is to climb the rope this way - rope climb

Kettle Bells Kettle Bells - Wood chopper

Squat Swing all the way - Squat Swing

Oh what fun it is to walk around this way - Farmers Walk

Each class added a few extra jumps and meters to the farmers walk
Great job all!

Work out Choices for Friday

Work out #1                                     work out #2 (Courtesy of Eastside Strength & Conditioning)
45 squats                                            40 squats
35 KBS                                                30 box jumps
15 Burpees                                         20 sit ups
20 med ball cleans                             4 rounds for time
1 rope ascent
30 calorie row
25 push ups
40 sit ups

Hopefully, times are still up so we can post them. 

Thursday, December 9, 2010

Cindy
AMRAP
5 Pullups
10 Pushups
15 Squats

Rose - 16, Kristi - 16
Dana - 16, Adria - 18, Debbie -13, Andrea - 15, Kathryn - 15,
Tess - 16, Stacy - 16

Rose, Kristi and Debbie followed this up with a quick Annie workout. Great job ladies!

Wednesday, December 8, 2010

Push Press 5-5-5-5-5
21-15-9
Calorie Row
Pullups
Ground to Overhead

Tuesday, December 7, 2010

4 rounds
250m row
10 toes to hands or knees to chest on rope
15 over the bar burpees
20 renegade rows
20 double unders
15 med ball pushups
10 up and over the box jumps

5:30
Team 1 - Tim and Aaron 31:01
Team 2 - Rebecca, Corey and Steve 32:25

9:30
Team 1 - Dana, Kim and Mindie 43:49
Team 2 - Kathryn, Debbie and Andrea 49:35

7:30
Team 1 - Susan, Tom, Gregg and Stacy 44:00
Team 2 - Adria, Jason and Tess 33:33

Friday December 10

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 KIDS


Reminding you to sign up for K Starr!
For The Love Of Almonds!
Another Gift Guide but for the Paleo fanatic
The Muscle Up
Mobility WOD

Thursday December 9

Class Times:
5:30 AM
9:30 AM
6:30 PM
7:30 PM


You Never Know If Today is The Day
The Carbohydrate Curve
The Mystery of Zomia
Sausage and Vegetable Stuffed Delicata

Wednesday December 8

Class Times:
5:30 AM
9:30 AM
7:30 PM


Fight or Flight, Fast or Feast
The Paleo Solution Episode 57
Five Survivors Keep Pearl Harbor Alive
Character

Tuesday December 7

Class Times:
5:30 AM
7:00 AM
9:30 AM
6:30 PM
7:30 PM


Christmas is almost here. Not sure what to get the Crossfitter in your life?

WOD Book
Any of Ripp's or Kilgore's Books
Speed Rope
Power Belt
Crossfit Swag
Paleo Solution
Lifting Shoes
Five Fingers
A Stocking Stuffer

Monday, December 6, 2010

WOD:
5 sets at maximum effort:

25 unbroken wallball
20 Hang Power Cleans (65#/95#)
15 KB Swings

2 min. rest between sets

Monday December 6

Class Times:
5:30 AM
7:00 AM
9:30 AM
7:30 PM


Loosen Your Neck and Run Faster
Caribbean Seafood Stew
Only You Can Prevent Inflammation
TED
Deadlift Prep
Robb Wolf is Dexter

Saturday December 4

How to use the Buddy Effect to Acheive Your Health Goals
Nightime Lights Linked to Depression
Controversy: Is Cancer Man Made?
Mobility WOD

Friday, December 3, 2010

Burp Up

1500 m row
50 burpees
100 double unders

Kristi-22:04, Tim-16:46, Rebecca-18:55
Corey-19:26, Rose-18:43, Steve-21:36 Dana-20:10
Debbie-21:57, Margaret-22:53

Stacy-13:53, Andrea M-23:00, Roberta-28:07, Tess 16:26

Friday Decemeber 3

Class Times:
5:30 AM
7:00 AM
9:30 AM
3:45 KIDS

Overeating, Like Drug Use Rewards and Alters the Brain
Unstoppable
Paleo Solution Podacast Episode 56
Adaptation,Prioritization

Thursday, December 2, 2010

AMRAP 15 minutes

Lines

5 push press

10 pushups

15 box jumps

5 kb swings

5:30 class - Tim 6

9:30 class - Dana 5 Kathryn 5 Debbie 4 Janice 4

7:30 class mixed it up a bit with a game of baseball:

5 Girls vs 5 Boys

Offense

5 push press

10 pushups

15 boxjumps

5 kb swings

Defense

20 wall ball

20 cal row

20 double unders

20 ring rows

2 sled drags down and back

The boys were victorious.

Thursday December 2

Class Times:
5:30 AM
9:30 AM
10:45 AM
6:30 PM
7:30 PM


Scroll Down to Register for the Kelly Starrett Cert!
2010 Crossfit Games Highlights
Sprint Your Way to Victory – Part One
The Brain and Fear
Compoud that Blocks Sugar Pathway Slows Cancer Growth
Killer Stress
MWOD

Davis Allik age 10 1/2 Paleo Challenge Results:

Weight: 11/1 - 150.2 lbs. 12/1 - 141.6 lbs.

Waist: 11/1 - 32" 12/1 - 31"

Hip: 11/1 - 33 3/4" 12/1 - 31 1/2"

Davis was excited to start the 30 day challenge. This morning he said that he wants to continue eating this way "forever". He also requested the pizza lunch at school as his "cheat" each Thursday. Davis has made a lot of progress at Cross-fit kids classes. His favorite exercise is the sled pull.

Congratulation Davis on your hard work!

Welcome to December!

End of the 30 day Paleo Challenge! I posted part 1 and 2 on cheat meals. This Saturday we will do weigh ins and measurements again!

Class Times:
5:30 AM
7:00 AM
9:30 AM
11:30 AM
3:45 PM
7:30 PM

Are Hybrid Fruits and Veggies Healthy?
Budget Paleo
Eating Dirty Part 1
Eating Dirty Part 2
Iron Sharpens Iron
Mobility WOD