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

CrossFit Games Open WOD 12.3

CrazyMonkey working on his toes to bars...

SATURDAY 120310

CrossFit Games Open WOD 12.3

 

MEN - includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

12.2 in the books

SATURDAY 030312

Lots and lots of snatches...!!!

Andy - 60
Lilly - 54
Mike - 30

CrossFit Games WOD 12.1

WOD 12.1

CrossFit Games Open WOD 12.1

CrazyWife CrossFit is starting off with a bang!!! I couldn't have picked a worse workout to get us started.

AMRAP7

Burpees!!!

Saturday, 25 February

8 a.m.

C.H.