Sat. Aug. 29th, 2009

It's exciting to see the new faces each week. It's amazing to see the enthusiasm and drive that each of you bring each day to our CrossFit "Box". As new members begin their CrossFit journey, the questions comes up.....what exactly is CrossFit and what can it do for me? The book answer is this: it's a program to "enhance an individual's competency" at what CrossFit recognizes as the ten fitness domains. The ten fitness domains being Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Not only are you getting stronger, faster and more flexible, you are trained to perform successfully at any physical challenge that be put before you. In a nutshell, you become good at a lot of sh*t. The April '02 CrossFit journal has a great article discussing "Foundations". Check out the link:

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

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Today's W.O.D.

"Weller's Nightmare"

25 Deadlift 135lbs/95lbs

25 Pull-ups

25 Push Press 95lbs/75lbs

25 Box Jumps

25 SDHP 95lbs/75lbs

25 Sit-ups

25 Wall balls

25 Double unders

2 rounds for time

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Challenges are what make life interesting; overcoming them is what makes life meaningful. -Joshua J. Marine

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Today's hours:

8:30am only

Closed Sunday

Fri. Aug. 28th, 2009

Rest Day

Today we will be closed. It's the last day of my week long tech rescue class down in Pierce Co......then I must return to shift once it's done. I will be open tomorrow morning for one class at 8:30am (my son has a football game later in the am.) If I have a late call, I will open at 9am. I will keep you posted. Once again, I appreciate everyone's patience with my schedule this week. Although it was crowded, I don't think we had any issues. I look forward to returning to the regular schedule next week. Have a great rest day!!

Thurs. Aug. 27th, 2009

Today's W.O.D.
DB Swings
Box jumps
Butterfly sit-ups
400m run
21-15-09

Today's hours:
6:15 pm only

Wed. Aug. 26th, 2009

A great pic of everyone waiting to do their 400m's. Thanks again for everybodies patience with my schedule this week. It will go back to normal on Monday.

Today's W.O.D.

10 Burpee's

10 Knees to elbows

10 rounds for time

Today's hours:

6:15pm only

Tues. Aug. 25th, 2009

Nice job with Barbara! Thanks again everybody for your patience with my schedule this week. I knew we could overcome and adapt. Tonight's class will be at 6:15pm. See you there.

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Today's W.O.D.

Shoulder press 5 x 1

Push Press 5 x 3

Push Jerk 5 x 5

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For a refresher, check out the links:

http://media.crossfit.com/cf-video/SPPPPJ155.wmv

http://media.crossfit.com/cf-video/SPPPPJ-BM-CO06.wmv

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Today's hours:

6:30pm only

Mon. Aug. 24th, 2009

What Is Fitness and Who Is Fit?

The following is an exerpt from the Oct. '02 CrossFit journal.

Outside Magazine crowned triathlete Mark Allen "the fittest man on earth." Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination? Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines "fitness" and being "fit" as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.
Crossfit's FitnessFor CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That's what this issue of CrossFit Journal is about, our "fitness."

Check out the link:

http://library.crossfit.com/free/pdf/CFJ-trial.pdf

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Today's W.O.D.

"Barbara"

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds for time

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Today's hours:

6pm - 7pm

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