SnoValley CrossFit: 2011

Thursday, January 20, 2011

Thursday January 20, 2011

Annie Get Your Sumo On

50 double unders

10 sumo deadlift high pulls

50 situps

40 double unders

10 sdhp

40 situps

30 double unders

10 sdhp

30 situps

20 double unders

10 sdhp

20 situps

10 double unders

10 sdhp

10 situps

Wednesday, January 19, 2011

Wacky Wednesday

4 Rounds

400 m row

20 burpees

4 thrusters every minute for 10 minutes

The 11:30 weight class worked on clean and jerks

Thursday January 20

Class Times:
5:30 AM
9:30 AM
3:45 KIDS
6:30 PM
7:30 PM

Whats the Trouble With Sweet Potatoes?
Farm Animals Get 80% of Antibiotics Sold in US
Interview With Gary Taubes
Macho Macho Mice
Seaside Kitchen

Tuesday, January 18, 2011

Tuesday January 18

Class meeting at 9:30 at baseball fields in town because of water (obviously!)

Very Interesting Link on Women's Set Points in Regards to Body Fat
Make Your Own Hot Sauce- A Must in Every Paleo Kitchen!
Lifting Weights: Fun to Do, Fun to Think About
Pre Cooking Paleo Food: Making Your Weeks Worth of Meals

Monday, January 17, 2011

Sunday, January 16, 2011

Just the mobility WOD today! Get stretched out for the upcoming week! Don't forget the Paleo Challenge meetup is this coming Saturday the 22 and the challenge begins Monday January 24.

MWOD
Gymnastics WOD

Saturday, January 15, 2011

Saturday January 15, 2011

TOP DOWN
12 toes to bar
11 ring dips
10 kb swings
9 situps
8 mountain climbers
7 squats
6 pushups (hand release at bottom)
5 wallballs
4 lunges
3 pullups
2 burpee broad jumps
1 rope climb

1st round is 1 rope climb 2nd round is 2 burpee broad jumps and 1 rope climb next 3-2-1 and so on.

Aaron 24:38 Mike 33:33 Dana 36:34 Tom 40:45 Andrea 45:54 Roberta 45:50 (11 rungs)

Thursday January 13, 2011

20 Rounds of "Tim"

Today's workout is in honor of Tim Petras

Safe travels and come back soon!

Friday, January 14, 2011

Friday January 14

Paleo Challenge #2

So the date has been set (Monday January 24 to February 24) but I will continue to take names for the Paleo Challenge. I will be asking those who are seriously interested to come to a brief class on Saturday the 22^nd at 11 AM, I will go over the big topics on why the diet is the way it is and give you a run through of you should eat and what you should stay away from. For many this hasn’t just been a 30 day challenge but has instead become their lifestyle. For now I am only asking 30 days of STRICT Paleo. I will also emphasize that as always if your coming to the gym to lose weight, it will help up to a point. Weight loss is around 80% in the kitchen.

So if you’re in, show up Saturday and get a couple things done this week:

1.I would also like everyone to take a before picture for themselves to see their progress. You do not have to bring it in, but if your serious and you have never done this before I am highly suggest this so you can see the improvement and keep the “old” photo as motivation.

2. I would like everyone to write a log of his or her daily activities, so have something that you can write on each day that I or Jenny will be able to go over and check out each week and maybe help you out if you need. I would like it to be separate from your workout book, but if that is easier than you can use it.

3. Be prepared to get weighed and taped on Saturday at the gym, again if this creeps you out because I’m a guy I will have one of the ladies take over at this point and I will leave. Its important to get a good basis to know what improvements are made.

So there it is ! I truly believe in this stuff and all you have to do is try it for 30 days and if it doesn’t work you are more than welcome to go back to your lattes and sandwiches. During the last challenge everyone made great improvements 3 people lost around 10lbs, this stuff works. Any questions can be emailed to me or just come up and ask, again that’s at ssj2los@gmail.com.

-Carlos