1-8-13 A Letter to my daughter about exercising and the truth

landon beck10 min
(odd) 7 Pull-up (Coaches Challenge Chest to Bar Pull-ups)
(even) 2 Turkish Get-up each arm (53#/35#)

3 min rest

12 min AMRAP
6 Push-up
4 Deadlift (185#/135#)
2 KB/DB Snatch each arm (53#/35#)

Thanks to Landon Beck for sending us some warm vibes from his vacation!!

by:Laura Moriarity

I take my daughter with me to CrossFit every day. I want her to remember watching her mom lift heavy weights, climb ropes and sweat. I am writing this letter to her in hopes that as she grows, the lessons I have learned doing CrossFit will help shape her image of what it means to be a woman.
Dear Presley,

You just turned 5. You love pretty dresses, sparkly headbands and drawing. You know you are talented, beautiful and creative. But, there will come a time when you will stop believing those things. You will start to look around, and you will see and hear lie after lie about what it means to be a woman. Slowly, if you are anything like your mom, you will begin to believe those lies. You will then spend too much of your life trying to fit the false models the culture has constructed for you. Continue reading HERE.

1-7-14 Nutrition Challenge Sign-up

so youre telling me

Gymnastics/Skill Work:
60 sec Hollow Hold
30 sec rest
60 sec Plank (45#/25#)
30 sec rest

3 Reach, Twist and Lift (5 sec) each arm
15 Scare Crow (5#/2.5#)
10 Scap Push-up
5 Scare Crow – I,Y,T (5#,2.5#)

(2x) Burgner Warm-up with empty bar

5 min – 2 Reps EMOM of a 70%ish – Clean and Jerk
10 min – 1 RM Clean and Jerk
10 min row – Max distance

Once you have signed up, below, we will add you to the facebook group where we will be providing helpful information, including a complete meal plan, so that you can succeed and meet your goals!

We will also provide you with your own tracking form where you and a few coaches will have access to your data and can give you regular feedback and help.  On this form you will enter your food log, track workouts and a few other things.  1-7-4 will be one of our test days, so if you are participating in the challenge be sure and record the information so you can enter it in on your tracking form.

Here are the dates and times that pictures and measurements will be taken (Stacey is handling this exclusively and only at these times and locations).
Tuesday – 5 & 6, 10 am 5 pm, North Gym
Wednesday morning – Thursday afternoon, South Gym

HERE is a helpful page of “Do’s and Don’ts” to help you with your nutrition choices.

HERE is another document with some helpful hints.

1-7-14 north 1-7-14 south

1-6-14 “2014 Nutrition Challenge” and other stuff

Our next foundations class starts on Jan 6th at 7pm – get your friends the $40 off gift card and this 3 week class will only cost $20. Classes will be held on Monday, Tuesday and Thursday nights at 7 pm for the next 3 weeks.

SOUTH LOCATION – the 9:30 am class will now be held at 9 am / the 12:30 pm class will now be at 12:00 pm, still M, Tu, & Th / Coach Joe will be doing Strength classes on Thursdays. So Thursdays will look like this; the 4:15 pm time will be a strength only class, the 5:15 pm time will be both Strength and CrossFit, and 6:15 pm time will be CrossFit only.

We have the opportunity to have a double under seminar by world champion Molly Meltz on Jan 17th. She is willing to come from Colorado, but I need to know ASAP if there is enough interest to bring her here. The cost would be $45 for the seminar and this is directed at members/athletes not just coaches. Please let Paul know by Monday night if you would be interested so we can get it lined up.

comitment means2014 Nutrition challenge details can be found HERE. Read through this document carefully so you know what we are doing. The basics are you are eating clean. There will be an opportunity once you’ve been clean for 30 days to start introducing some items back into you meal plan, but only with some discussion and understanding. Start logging what you eat MONDAY and once you sign up (available Tuesday) we will get you your log sheets that you can use and share with the coaches so we can better help you succeed.

Here are the dates and times that pictures and measurements will be taken (Stacey is handling this exclusively and only at these times and locations).
Tuesday – 5 & 6, 10 am 5 pm North Gym
Wednesday morning – Thursday afternoon

We will have our meeting Saturday morning at 9 am at the North location. While this won’t be mandatory, it will definitely be helpful and informative.

(4x) (15 min time cap)
25 Wall Balls
25 Sit Ups

4 Burpees to start and then at the top of the min until you have completed 4 rounds or have reached the 15 min time cap – add one second to your time for every uncompleted rep if you reach the time cap