Why CrossFit is better than bootcamps...

Check THIS out for a good comparison of CrossFit to other watered down workouts...!!!

Why do you train...???

Read THIS to figure out some good reasons to train with CrossFit...!!!

10 Tips For Success For The Crossfit Newbie

Are you a CrossFit Newbie or just afraid to try us out?  Read THIS for some pointers on how to get started and how to keep going...

Creating a Monster...

SATURDAY 110129

More new folks today and they had a great time!!!  I'm afraid they are going to bring all their friends and the good folks at Collier Gym are going to get mad at us for taking up too much room, making too much noise (especially Donna) and having too much fun...!!!

Rookies WOD (Workout of the Day)
CrazyWife CrossFit Warm up

Donna
Chad
Hether
Karen
Joy
Dan
Chat E.

New guys went through the entire warm up (20 movements) and had fun pushing their bodies in ways they hadn't done in long while.  Pull ups, scorpions and dips anyone...???  Just this little bit was a good workout and everyone left ready for more - did I hear a few people say "addicted already"...???

Great work Rookies...!!!

A-Team WOD

Deadlift technique
Power clean technique

Finally, after two long years of begging and pleading, we finally have proper rubber bumpers and even womens' bars (35-lbs) and kids' bars (15-lbs).  This allowed up to set up on the barbells and lift some appropriate weights from the proper starting position.  This is safer and more efficient and it is always fun to throw some weight around in the gym (and I don't mean bicep curls while balancing on a Bosu Ball...)...!!!

Nickole
Nora
Marlene
An
Mike A.
Nick S.
Jennifer
Neil
LJ
Kenny
Chat E.
Dan

Remember... FAST HIPS!!!  Great work everybody!!!

Front Squat 3-3-3-3-3

THURSDAY 110127

Today we struggled to get the warm up done in time but then we got to work with Front Squats.  5 work sets of 3 repetitions each. That's what the 3-3-3-3-3 means. Usually you work up to a very heavy/difficult set by the final set of 3.

ROOKIES

Diana
Rosa
Jenny*
Lynne
Crystal
Mindy
Lorian
Hannah

A-TEAM

Adam - 130#
Mindy - 80#
Sarah - 60#
Nora - 100#
Marlene - 90#
Travis - 150#
An - 140#
Nickole - 150#
Hannah - 110
Henry - 205#
Ken - 225#

Chris - "Holbrook" hero workout

Good work everybody...!!!

NOTE: Don't forget to sign in to the clipboard before your class, then start the warm up on time and get through it quickly so we can get to the workout since we are now crunched for time.  After your workout, write down your results in the column next to your name.

Don't miss Saturday's workout - it is going to be GOOD...!!!

Not kid friendly - but very funny video...

Double the Pleasure...

TUESDAY 110125

Rookies Workout of the Day (WOD)

Skill work:
Kettlebell swings

Diana
Ryan
John
Rosa
Lynne
Pamela
Hannah
Nekkeya
Brian*
Mary*
Lee*

Veterans WOD

75 kettlebell swings for time (Weight/Time)


Rest 5 min

Aussie Beep Test (Level)

Adam (45#/2:18/Level 8-3)
Nickole (35#/1:41/5-3)
Scott (45#/2:26/10-3)
Chris (32kg/2:30/11-11)
Henry (45#/2:36/2-5)
Neil (24kg/2:00/10-4)
Marlene (20#/3:11/7-6)
Gwen (25#/2:06/7-1)
Patrick* (45#/1:48/8-10)
Lorian (15#/2:13/3-1)
Travis (45#/1:55/9-4)
Sarah (20#/2:42/4-3)
Mike S. (45#/2:13/3-2)
Mindy (35#/2:22/8-1)

Level I Athletes meet at a new time...

Remember, we are starting our new schedule today!!!

New peeps you still show up at the regular time:

17:30 TUE & THU
09:00 SAT

Our more advanced athletes will start 30-min later than normal:

18:00 TUE & THU
09:30 SAT

This list of 'Level I' athletes includes:
Ken, Steve, Chris, Nickole, Marlene, Nora, Charles, Willie, Angie, Tyler, Neil, Jennifer, Nick, Rosalba, Sarah, Adam, Travis and others on a case-by-case basis.

New Schedule starts this week...!!!

Starting on Tuesday 25 January we will start a new schedule for our classes to help alleviate some of the overcrowding...

Newbie Schedule (all newcomers & rookies)

1730-1800 on TUE & THU
0900-0930 on SAT

15-20 minute warm up
10-15 minute workout

Level I Schedule (hand-selected individuals)

1800-1830 on TUE & THU
0930-1000 on SAT

10-15 minute warm up
15-20 minute workout

These workouts will become very challenging very soon...!!!

Contact us if you have any questions...

Double Trouble

SATURDAY 110122

Another big group of athletes showed up for today's workout.  Quite a few new folks as well.  Fun times.

Level I Workout

20-minutes of assisted handstand push ups

Nickole - 104
Mike - 86
Nick - 100
Nora - 100
Marlene - 97
Neil - 123
Hannah - 72
Sarah - 104
Lilly - 100

Newbies Workout

As many rounds as possible (AMRAP) in 5 minutes of:
1 push up
2 sit ups
3 air squats

Claudette
Jessica
Joe
Lynne
Rosa
Donna
Diana

Who knew 5 minutes was such a long time...  Great job everyone!!!

Somersaults, Kettlebell swings and more

THURSDAY 110120

After another struggle getting 2 people out of our racquetball court, we crammed in and got to work...

Regular warm up

Skill work: Somersaults

WOD #1

75 kettlebell swings for time.  Weights (#) and times posted below.

WOD #2
One round for time:
25 Push ups
50 Sit ups
75 Squats

Name	(#)	Time	METCON
Nickole	35	2:17	N/A
Banana	25	2:00	4:28
Diana	25	5:39	5:39
JP	25	2:29	4:45
Mindy	25	2:37	4:24
Adam	45	2:38	3:30
Nora	35	2:06	4:50
Lauren	25	N/A	4:40
Hannah	25	N/A	5:29
Mike	45	2:32	5:00
Tyler	45	2:31	3:41
Travis	45	2:20	3:41
Lorain	25	1:15	5:39
Bryan	25	2:24	4:28
Lilly	35	2:24	N/A

Great Job Everyone - Nice to see a few new - "old" faces... welcome back Nora & JP!

Dumbbell Bear Complex (15-min)

TUESDAY 110118

Smaller crew today since we decided to go at 10am and not the usual 5:30pm...

Our warm-up can beat up your workout...

 Our workout takes about 20 minutes and it allows you to tackle some weaknesses before every workout.  As you become better at your weaknesses (handstands or pull ups anyone...) your overall athleticism improves more so than if you had focused only on your strengths or what you "like" to do at the gym every day...

Tuesday's results...

Today's WOD:

Dumbbell Bear Complex
5 dumbbell deadlifts
5 dumbbell hang power cleans
5 dumbbell thrusters
Perform these 3 sets of 5 reps every minute on the minute for 15 minutes.  Set the weights down and rest until the next minute.  Your score is the number of minutes you complete successfully.

Lillian - 5 rounds (25# dumbbells)
Mike - 8 (20#)
Beth - 10 (5#)
Adam - 15 (20#)
Mindy - 15 (10/15#)
John - 15 (20#)
Mike S. - 15 (20#)
Travis - 15 (20/25#)

Great job everyone!!!

TUESDAY Workout at 10am!!!!!

Most people are off work on Tuesday so we will be working out at Collier at 10am on Tuesday 18 January.

Sorry Marlene...

Wall climbs and wall balls

SATURDAY 110115

Another big group hit a good workout in the racquetball court...

Skill Work - WALL CLIMBS

Start in the push up position with your feet against a wall, climb your feet up the wall while moving your arms in underneath you until you are in a handstand with your chest against the wall.  Work your way back down the wall until you are laying on your belly.  That is one wall climb...

Team WOD

5-min max wall balls.  Rotate through one athlete at a time in teams of 5 or 6...

New guys won this one by a handful of wall balls - great job guys!!!

Nickole
Angie
Willie
Brian*
John*
John
Lauren*
Neil
Hannah
Marlene
Nick
Adam
Mindy
Sarah
Mike
Nekkeya
Charles
Tanya
Arnise
Jennifer

Thursday 110113

THURSDAY 110113

Our athletes were on our own this time since something came up for work tonight.  Tyler, Nickole and Diana ran them through the workout of the day...

WOD:

As many rounds as possible of:
40m sprint (in gym)
5 burpees
10 sit ups
15 squats

Beep Test!!!

TUESDAY 110111

20 folks showed up for another punishing workout and fun was had by all...!!!

We conducted our new and improved warm up and then warmed up some more with the Beep Test.  Australian 20m shuttle run that gets progressively harder as it plays on the iPod.  Level 6-5 gets you into the Australian Army...!!!

WOD #2

100 push ups - teams of 4 competed to see who would be the first to get to 100 push ups with one member of each team working out at one time.  Teams rotated through several times until they finished.

WOD #3

Beep Test - we hit this one again because no one kept track of what level they made it to on the first one.

Nickole - Level 4-3
Marlene - 7-9
Neil - 10-3
Milton - 3-5
Rosalba - 6-5
Adam - 6-7
Tyler - 5-6
John - 8-1
Candy - 2-6
Mike S. - 4-1
Beck - 7-1
Mindy - 6-9
Hannah - 6-1
Gwen - 7-5
*Bryan - 9-1
*Nancy - 4-3
*Jasmine - 3-2
*Lorain - 3-2
Diana - 5k row - 31:30
Mike - 5k row - 24:45

WOD #4

300 squats - teams of 5 rotated through air squats with one person at a time just like the push ups to see which team could get to 300 first.  Very close battle on this one.  GREAT JOB EVERYONE, especially the newcomers...!!!!!

LGN Challenge begins...!!!

Look Good Naked is off and running.  Folks have weighed in and we will be collecting the initial numbers tonight.  Don't forget to take your 'before' pictures and also get your measurements for "Total Inches" (TI).  This is explained in the LGN Challenge rules below...  We will bring some tape measures with us tonight.

CrazyWife - 194.0 lbs - 39% bodyfat - 148.25 total inches
CrazyHusband - 233.4 lbs - 25% BF - 159.25 TI

Good luck everyone!!!

See you tonight!!!

Funny Flowchart for Choosing Food at the Supermarket | Fooducate

http://www.fooducate.com/blog/2011/01/08/funny-flowchart-for-choosing-food-at-the-supermarket/

Shopping at the grocery store made fun and easy...!!!

Bacon Mayonnaise | CrossFit Fire

http://crossfitfire.com/bacon-mayonnaise/

Remember, healthy fats are good for you and essential to a balanced diet...!!!

Americans Falsely Believe Their Diet Is Healthy : Discovery News

http://news.discovery.com/human/americans-diet-weight-110104.html

How does your diet weigh-in...???

TRX Clinic with Coach Tim

 SATURDAY 110108

10 brand new folks showed up today to make our largest Saturday class EVER!!!  We are growing like crazy and we are about to take over Collier Field House.  I'm thinking we'll rename it "CrossFit Field House" very soon...!!!

25 CrossFit Athletes today:

Beth*
Diana
Mike
Nickole
Rosalba
Sarah
Gwen
Tyler
Adam
Marlene
Brad*
Derek*
Arnise*
Jordan*
Sarah*
Tim
Brian*
Candy
Mike S.
John*
Nick*
Jennifer*
Neil
Hannah
Henry

*first timers

Here's our huge group checking out the TRX...

Coach Tim breaking down the various movements you can do...

Lots of work gettin' done...

Sarah working her "core"...

Taking up even more space in the gym...

Hard Work

THURSDAY 110106

Another big group today.  Can't wait until they move all the stupid Hammer Strength machines out of Collier and into Trent so we can have some room to throw some dumbbells around and then run out the door and down the street (yes, in the cold - look at my face - I don't care...)...

WOD:

3 rounds for time:
50 push ups
50 sit ups
50 squats

Chris - 7:53
Neil - 9:18
Adam -11:15
Willie - 14:10
Tyler - 14:40
Henry - 15:43
James - 16:10
Rosalba - 17:19 (good push ups) 
Mike - 19:10
Marlene - 14:03*
Milton - 16:02*
Nickole - 16:08*
Angie - 16:41*
Sarah - 17:03*

Hannah - 22:00*
Diana - kid duty

* - scaled to push ups on knees

We didn't talk about scaling on this one.  Most everyone automatically scaled to push ups on your knees because 50 push ups is a lot.  150 push ups is mega-a lot.  While doing push ups on your knees is a viable option for scaling a workout with push ups, doing fewer repetitions with perfect form is another way to gain strength quickly.  Don't be afraid to negotiate with your coaches for a good number that is still challenging but is still do-able...

Don't forget to send in those ICE comments.  We need more pull up bars.  More CrossFit equipment.  Better childcare options.  More space to workout in (get rid of all the stupid Hammer Strength machines in Collier).  Just look down on the right side of the site for the link...

Look Good Naked Challenge

In case you missed it, here is the LINK to the instructions for the 30-day Look Good Naked Challenge that we are all doing with CrazyWife (Lilly).

MONDAY 10 JAN - 1st weigh-in + estimate BF% + measure your Total Inches (TI)
TUESDAY 11 JAN - Contest starts (eat right 6 days a week + one cheat day)
SATURDAY 12 FEB - Winner announced + celebration cheat day!!!

$20 buy-in and $0.25 penalty for EVERY cheat.  I'm already down for 5 sticks of 'sugarless' gum (=5 cheats).  Weigh-in every Monday to track progress.  Winner gets all the cash based on a BCS-like scientific combination of total weight lost, body fat % improvement and most Total Inches (TI) lost.

PALEO DIET - Eat lean meats, vegetables, nuts & seeds, some fruit, little starch and no sugar.  Completely avoid grains, legumes, dairy and artificial sweeteners.  Cheat one day a week.

SLOW-CARB PLAN - Eat lean meats, tons of veggies, some legumes, little nuts & seeds, little starch, NO fruit and no sugar.  Completely avoid grains, dairy and artificial sweeteners.  Cheat one day a week.

CrazyWife and I will be using Saturdays as our cheat day.  Feel free to share pictures of your biggest and baddest cheats via Facebook...!!!

Everyone and their brother...

TUESDAY 110104

Biggest group we've had inside at Collier EVER.  It almost felt like a real CrossFit class tonight, minus the little man trying to yell at us for having dumbbells near the gym floor (what were we thinking...?!?!!).  We ended up with 20 athletes taking over the entire gym floor and 10 kids having fun with handstands in the racquetball court.

WOD:

As many rounds as possible (AMRAP) in 20 minutes of the following:

Run one length of the basketball court (down and back)
Perform 1 dumbbell thruster (or kettlebell swing)
Perform 1 sit up
Run
2 thrusters or swings
2 sit ups
Run
3 thrusters or swings
3 sit ups
etc...

Continue running and adding a rep to your events each time until the 20-min is up.  Your score will be the total number of complete rounds, plus any additional work you did when time ran out.

Chris (35# dumbbells) 14 rounds
Henry (30# dumbbells) 12 rounds
Mike S (45# kettlebell) 14 rounds
Ken (25# dumbbells) 16 + run
Beck (25# dumbbells) 13 + 5 thrusters
Adam (25# dumbbells) 13 + 7 thrusters
Lilly (25# dumbbells) 12 + 5 thrusters
Mike (25# kettlebell) 15 rounds
Sarah (25# kettlebell) 10 rounds (10-min)
Willie (20# dumbbells) 15 + 8 sit ups
Angie (20# dumbbells) 13 + 13 sit ups
Marlene (20# dumbbells) 14 rounds
Nicole (20# dumbbells) 15 rounds
Rosalba (20# dumbbells) 14 + run
Milton (20# dumbbells) 13 rounds
Candy (20# kettlebell) 11 + run
Gwen (15# dumbbells) 16 rounds
Mindy (15# kettlebell) 17 rounds
Diana (15# dumbbells) 11 rounds
Hannah (15# dumbbells) 15 rounds

Warming up in our racquetball court...

Warming up while setting a good example for our kids...

Our kids are crazy STRONG...!!!

More handstands...

Awesome...!!!

Warming up with pull ups - tackle your weaknesses...!!!

Running, dumbbell thrusters and sit ups...

Your workout is our warm up...

We don't need no stinkin' treadmills...

We don't need machines; we build them...!!!

Great work everyone...!!!

Happy New Year

SATURDAY 110101

A few brave souls got an early start on trying to undo all the damage from the holiday cheer.


Workout of the Day (WOD):

Run 1 mile

Row 2k

Mike S
Candy
Mike
Mindy
Adam

Still looking for the stats; will post those later...

Here it is - Look Good Naked Challenge