Sun. Aug. 23rd, 2009

As you know, I'm usually closed on Sunday. But because I had a few special requests and I'm just getting off shift (and need a workout myself), I offered a 9am only class. This was for anyone who may have missed some classes this week and didn't need a rest day (or the overachievers.)

********************AS A REMINDER****************

I'm enrolled in a Rescue systems class all week through my Fire dept. The class is in Pierce Co. and will last until 5pm each day. I'll be offering one CrossFit class from 6pm - 7pm only (Mon-Thurs) and will be closed on Fri. I apologize for the inconvenience and hope this change will work for most of you this week. It may be crowded but we'll overcome and adapt. If you have any questions, concerns or even general comments, please give me a call. I appreciate your patience.

Most of you are becoming more aware of the importance of proper nutrition with CrossFit. The following link is from an article in the CrossFit journal on Dr. Barry Sears' "Zone Diet", which closely models optimal nutrition. "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar" is CrossFit's recommendation to prevent the "scourges of diet-induced disease" and adequately nourish the athlete in order to achieve top physical performance.

This article summarizes the general principles of "The Zone" and gives the CrossFitter a good entry point to begin with. Fellow CrossFitter Mike Dumas attended a recent nutrition class on "the Zone" and paleo diets. I look forward to his upcoming insight and knowledge.

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

I'm extremely excited with the progress you've achieved over the last couple of months. As workouts become more challenging, we'll continue to improve as we become more skilled and proficient with each movement. During the next couple weeks we'll continue to see new faces. Please welcome them with encouragement and enthusiasm. Remember your first couple of weeks? It's hard to imagine doing "Badger" back then. Keep up the strong work and dedication, it will only make you better. Have a great Sunday and I will see you tomorrow!

Today's W.O.D.
400m run
4 rounds for time, rest as needed

Today's hours:
9am

Tomorrow's hours:

6pm - 7pm only