Breakfast

Damn Dirty Grains

Sorry, grains are bad...

http://crossfitflood.typepad.com/nutrition/2009/03/damn-dirty-grains.html

America: A Big, Fat, Stupid Nation - The Huffington Post

Nuff said...

http://www.huffingtonpost.com/mobileweb/justin-stoneman/post_868_b_720398.html

Kashi Cereal vs The Incredible, Edible Egg: REALLY?!

Cereal is crap...

http://balancedbites.com/2010/10/kashi-cereal-vs-the-incredible-edible-egg-really.html

The Ten Things That Happen When You Begin CrossFit

http://www.thereformedbroker.com/2012/10/21/the-ten-things-that-happen-when-you-begin-crossfit/

HALF BARBARA (20:44)

MONDAY 130415

rotations
foam roller
2k row

HALF BARBARA

5 rounds of

10 pull ups
15 push ups
20 sit ups
25 squats

rest 2 minutes btw rds

C.H. - (20:44)
2:21, 2:31, 2:37, 2:31, 2:40

the amazing egg...

Ignore the finger-waggers. You SHOULD go to work on an egg!

http://www.dailymail.co.uk/health/article-2307742/Ignore-finger-waggers-You-SHOULD-work-egg.html

(Grass-fed) Red Meat is good for you...

http://chriskresser.com/red-meat-and-tmao-its-the-gut-not-the-meat

Quality Food...

The Cruelest of All Factory Farm Products

Store bought eggs are bad for you and the chickens. Cage-free really isn't. Look for PASTURED EGGS...!!!

http://www.huffingtonpost.com/mobileweb/bruce-friedrich/eggs-from-caged-hens_b_2458525.html

CF GAMES OPEN 13.4

THURSDAY 130328

foam roller
Row 2,000m
rotations

CF Games Open WOD 13.4

7-min AMRAP

3 clean & jerk (135#)
3 toes to bar
6 C&J
6 T2B
9 C&J...

Sean - 71 reps
C.H. - 36 reps
C.W. - 3 reps

Know your labels...

My new pyramid

Thanks Monsanto...!!!

NASTY GIRLS

WEDNESDAY 130327

Row 2,000m
rotations

"Nasty Girls"

3RFT:
50 squats
7 muscle ups
10 hang power cleans (135-lb)

C.H. - 14:05
(subbed 7 pull ups MED 7 dips)

foam roller

Easy Strength Day Six

TUESDAY 120101

PUSH 2x5 Press
PULL 3x:20 Batwings
HINGE 2x5 Deadlift
SQUAT 2x5 Front Squat
CARRY 3x20m Farmers carry

C.H.
100-lb
20-lb
195-lb
125-lb
90-lb

Easy Strength Day Four

SUNDAY 121230

PUSH 2x5 Press
PULL 3x:20 Batwings
HINGE 2x5 Deadlift
SQUAT 2x5 Front squat
WEIGHTED CARRIES 3x40m Waiter walks

WOD
10-9-8-7-6-5-4-3-2-1 rep rounds:
Double unders
Kb swings

Easy Strength Day 1

> WEDNESDAY 121226
>
> Mobility work
>
> ESWU
> 5x5 goblet squats
> 5x15 kb swings
> 2x1 Turkish get up
>
> DAY ONE
> 2x5 press
> 3x:20 Batwings
> 2x5 Deadlift
> 2x5 front squat
> 3x40m farmers carry
>
> ~45-min
>
> C.H.
> 16kg
> 65-lb
> 8-lb
> 135-lb
> 75-lb
> 24-kg + 32-kg
>
>
> Sent from my iPhone

Easy Strength Day One

WEDNESDAY 121226

Intervention #1

SATURDAY 121222

5 rep rounds for time:
10-10-10-10-10 Kb swings (35-lbs)
05-04-03-02-01 goblet squats
inchworm
05-04-03-02-01 push ups
inchworm

C.H. 5:55
C.W. 5:30


Sent from my iPhone

Thanksgiving Jerks

SUNDAY WOD

SUNDAY 121111

CFY Mega Warm up

SKILLS

Kettlebell swings
Pull ups
Dips

WOD

Tabata Row (6x)

C.H. - 100/97/100/97/94/97m

SATURDAY WOD

SATURDAY 121110

STRENGTH

StrongLifts 5x5
Back squat
Bench press
Barbell rows

METCON

For time:
100 Double unders

C.H. - 2:20

100 Push-ups

SATURDAY 121027

Clean garage gym for time.

100 push-ups with CrazyMonkey.

C.H.

StrongLifts 5x5

FRIDAY 121026

Back Squat 5x5
Bench Press 5x5
Barbell Row 5x5

We are focusing on getting stronger...!!!

New Schedule - More Classes

We are going to start getting after it around here. New Years-like resolutions are cropping up all over the place.

To celebrate we are going to offer four class times per week to get ahead of the holiday weight gain season.

0600-0700 MON-WED-FRI
0800-0900 SAT

First five members will get drastically reduced rates. After that it will start to get more expensive...

Who will be the Fab Five...???

C.H.

What is CrossFit?: Functional Movement

Check out this video on YouTube:

http://www.youtube.com/watch?v=gR3uNSGjRlk&feature=youtube_gdata_player

What is CrossFit?: Constantly Varied

Check out this video on YouTube:

http://www.youtube.com/watch?v=pB7ApljcZl0&feature=youtube_gdata_player

Back to School: Kid-Friendly Meal Ideas

http://www.catesnutrition.com/back-to-school-meal-ideas/

5 Back to School Nutrition Tips

http://www.catesnutrition.com/5-back-to-school-nutrition-tips/

Not equal...

Not equal...

New diggs...

Just about to wrap up our order for new graphics and new tshirts from asRxd...

Should be a sweet facelift!!!

C.H.

Vacation Time...!!!

We are on vacation so no workout this weekend or next. We will be back up and running on SAT 14 JUL.

Saturday Class!!!

0700

C.H.

Baseline Workout

Class on Friday!!!

Friday 15 JUN

7:00am (before the sun starts beatin' down)

Possibly 7 people signed up. Biggest group yet.

Should be fun!!

C.H.


Sent from my iPhone

How to start barefoot running

http://www.marksdailyapple.com/how-to-prepare-for-barefooting/#axzz1xKnCL6de


Sent from my iPad

Inside the World of CrossFit

http://greatist.com/fitness/a-look-inside-the-world-of-crossfit/

Sent from my iPad

Paleo Diet info

http://blog.trainingpeaks.com/posts/2012/2/3/why-and-how-to-go-paleo.html?lastPage=true&postSubmitted=true

Sent from my iPad

Strong is the new skinny...

Great article on the benefits of weightlifting...

-C.H.

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/244/Why_Women_Should_Not_Be_Afraid_of_Gaining_Muscle.aspx

Sent from my iPhone

Got stress...???

Here is a great article about stress, what it does to our bodies and why it is so bad for our goal of fat loss...

http://robbwolf.com/2012/04/09/real-deal-adrenal-fatigue/

-C.H.


Sent from my iPhone

got pull ups...???

Open for business...

SATURDAY 120331

Moving forward...

The Reebok CrossFit Games Open Sectionals are history.  Once again, it is a blast being a part of the greatest fitness revolution in the world.  No other sport allows the fans to compete right alongside the World's best.  You get to be a competitor for five or six weeks and compare yourself to last year, or one of the CrossFit superstars, or even the Masters Women to see where you stack up (I won't lie, those ladies are tough...!!!).

Now we can focus on some fun Saturday workouts and we have a few prospects lined up so we will see what this fine Spring weather brings us.

Maybe a garage full of athletes...

C.H.

CrossFit Games Open WOD 12.5

 SATURDAY 120324

 Workout 12 . 5

MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


This week everyone hit the workout at CrossFit SolaFide...

Andy - 65
Mike - 60 (4 more than last year...)
Lilly - 3 (need some chest to bar pull ups next year...)

CrossFit Games Open WOD 12.4

SATURDAY 120317

Reebok CrossFit Games Open WOD 12.4

AMRAP12
150 wall balls (20/14#)
90 double unders
30 muscle ups

Mike - 215
Andy - 190
Lilly - 161