Sat. Oct. 24th, 2009

Don Juan flying on the rower.

Today's W.O.D.

"Linda"

(aka 3 bars of death)
Deadlift 1 1/2 BW
Bench BW
Clean 3/4 BW
10/9/8/7/6/5/4/3/2/1 rep rounds for time

Today's hours:

8am only

Derek showing us his new found leaping ability.

W.O.D

"Helen"

400m run

21 DB swings 1.5 pood

12 pull-ups

3 rounds for time

Today hours:
6:30am - 11am
2pm - 3pm
6pm - 7pm

Thurs. Oct. 22nd, 2009

Eat small meals throughout the day. Eat protein at every meal. Consume vegetables primarily. Take fish oils as a dietary supplement.
In Part 5 of this series, Dr. Barry Sears gives out basic instructions that are the keys to wellness—but don’t be fooled by the simplicity of his prescription.
The Zone Diet and supplementation with fish oils actually have profound effects on the human body at a genetic level. The food intake in Western society has changed dramatically in the last 30 years, and our genes have not been able to respond, resulting in sickness caused by inflammation. By carefully monitoring what you put in your body, you can silence the genes that cause inflammation and turn on genes that reduce it, leading to health, wellness and even athletic performance.
We’re only now beginning to understand the words Greek physician Hippocrates spoke almost 2,500 years ago:“Let food be your medicine. Let medicine be your food.”

Check out the link:

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

Today's W.O.D.
50 Turkish get-ups - 35#/25#
- 25 (R) arm/25 (L) arm
For time

Today's hours:
6:15am - 7:15am
9am - 11am
2pm - 3pm
3pm - 6pm (avail by appt.)
6pm - 7pm

Wed. Oct. 21st 2009

Another day at the box.

**

Today's W.O.D.

15 Deadlift 185#/135#

21 Box jumps 24" box

400m run

3 rounds for time

**

Today's hours:

6:30am only

Tues. Oct. 20th, 2009

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's W.O.D.
"Michael"
Run 800m
50 back extensions
50 sit ups
3 rounds for time
**
Today's hours:
7am - 11am ************hours change*************
2pm - 3pm

4pm - 6pm avail by appt.
6pm - 7pm

Mon. Oct. 19th, 2009

Today's W.O.D.
"Karen"
150 Wallballs for time

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

Afternoon closed

Sun. Oct. 18th, 2009

Rest Day

Enjoy your Sunday!!!! I am on shift today with the Fire Dept. There is a chance I may have to work OT for the first half of the day tomorrow. If so, the hours will be adjusted. I will keep you posted. If you have any questions, please give me a call. Stay Dry.