Sat. Oct. 3rd, 2009

Today's W.O.D.
Bench Press 1-1-1-1-1-1-1
finish with 1000 jump ropes for time

Today's hours:
6:30am only

Fri. Oct. 2nd, 2009

Remembering when running was dry.

Today's W.O.D.
"Weller's Nightmare"
25 Deadlift 155lbs/135lbs
25 Pull-ups
25 Push Press 95lbs/75lbs
25 Box Jumps - 24" box
25 SDHP 95lbs/75lbs
25 Sit-ups
25 Wall balls
25 Double unders
2 rounds for time

Today's hours:

6:30am - 11am
1pm - 3pm
3pm - 5pm (by appt. only)
5pm - 6pm

Thurs. Oct. 1st, 2009

Today's W.O.D.
"Nancy"
400 meter run
15 Overhead squat - 95 lbs
5 rounds for time

Check out this video on the overhead squat:
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

Today's hours:
6:30am
9am - 11am
1pm - 3:45pm

Wed. Sept. 30th, 2009

Today's W.O.D.
5 Thrusters - 95lbs
10 Hanging Power cleans - 95lbs
15 SDHP - 95lbs
AMRAP in 20mins

Today's hours:
6:30am
9am - 11am

Tomorrow's hours:
9am - 11am
2pm - 3pm
4pm - 6pm

Tues. Sept. 29th, 2009

Today's W.O.D.
"JT"
Handstand push-ups
Ring dips
Push-ups
21-15-9 reps/for time

Today's hours:
6:30am - 7:30am
9am - 11am

**I am out tomorrow - Mike will be holding classes in the morning. If I can return by4 - 5pmill have one class in the late afternoon early evening. Call me if you are interested.

Mon. Sept. 28th, 2009

This week our own Mike Dumas will be begin teaching classes - I will be gone this morning from 9am - 10am and for the day on Tues. I am very excited about the addition of Mike as a trainer. Please give him your attention and respect - he has a lot to offer. Today's hours are listed at the bottom of the blog. I have also included part 1 - 3 of a 5 part series on the Zone and nutrition. Let me know what you think. I will see you later today.

The primary cause of most long term illnesses is inflammation, says Dr. Barry Sears, creator of the Zone Diet. New! Part 3 added. In the final analysis, it’s all about your genes, especially how an anti-inflammatory diet, like the Zone Diet, can turn off inflammatory genes and simultaneously turn on anti-inflammatory genes that promote cellular rejuvenation, repair and healing. Your ability to control inflammation becomes the molecular definition of wellness. Furthermore, both physical and mental performance are optimized with an anti-inflammatory diet.
Dr. Sears presented on this relationship between diet, inflammation, disease and performance to a crowd of CrossFitters on August 8, 2009 in Tustin, CA.
The first part includes Coach Greg Glassman’s introduction of Dr. Sears. The two started working together back in 1994. Then Dr. Sears introduces this basic relationship. 9min 45sec
In the second part, more details about “silent” inflammation, the kind that doesn’t create pain, but can be around for decades and cause many of the common long term illnesses. The perfect storm causing the worldwide epidemic of obesity consists of refined carbohydrates, cheap vegetable oils, and reduced Omega-3 consumption.11min 54sec
In the third part, Dr. Sears talks about how the Zone is the best diet for reducing silent inflammation. The Zone is a moderate diet in which the hormonal response to food is balanced (through controlled quantities). The net result is reduced insulin secretion, reduced Omega-6 fatty acid intake, and reduced production of toxic fat (which leads to better athletic performance).13min 43sec

http://library.crossfit.com/free/video/CFJ_Sears_CrossFitPresentation1.wmv

Today's W.O.D.

10 Burpee's
10 Knees to elbows
10 rounds for time

Today's hours:

9am - 12pm

2pm - 4pm

Sun. Sept. 27th, 2009

Rest Day

I'm back on shift today after a two week hiatus. I will see you tomorrow. Have a great day.