chris March 22, 2011

“Our greatest glory is not in never failing, but in rising up every time we fail.” R. W. Emerson

“Don’t be afraid to fail. Don’t waste energy trying to cover up failure. Learn from your failures and go on to the next challenge. It’s OK to fail. If you’re not failing, you’re not growing.” H. Stanley Judd

“Trying is a part of failing. If you are afraid to fail then you’re afraid to try.” E. Cunningham

“The only people who never tumble are those who never mount the high wire. This is your moment. Own it.” Oprah 

Please have your name on the Rope Climb Incentive sign-up sheet by Thursday! And practice, practice, practice!


Did you know that Thursday March 24 is last day to sign up for the Rope Climb Incentive? Sign up sheet on the whiteboard. Put your name under your goal.
Recognition Levels:
1st rope climb
2 in 45 seconds
3 in 60 seconds

Rope Climb Incentive Test Dates: Monday March 28, Tuesday March 29 (any class).

chris March 19, 2011

No better way to end a week with lots of “transition classes” than with 4 corners transitions!
Smokin’ hot!

Floatin’ the 2 pood!
Tomorrow Sunday Special 1030AM
(DL/Burpee mini diabla…test out or test in!)
(Kipping instruction/practice)

Email Chris to reserve Krank or Spin for 1030 class tomorrow!

chris March 15, 2011

“Be careless in your dress if you will, but keep a tidy soul.”     -Mark Twain

There’s plenty at CF to “make your own” in the sense that you could be careless in your approach and apply your own style or preference. But, indeed, there is plenty to be TIDY about too in the sense that you must (yes, must) care about precision, there is no negotiation. Take care to carefully learn the exercises (ALL the exercises) so you get the best possible workout you can get.

Many of the CF Sunday Specials have specific skill work as the focus. This is your time to put in the effort.

This Sunday: Sunday Special Benchmark #2 Post Test 10:30AM
Re-test Burpee/DL (mini Diabla)
(or show up to do your pre-test if you missed the first time!)
(you should be competent at Deadlift…no one will be allowed to pull with a rounded back.)

Skills sessions (after the WOD):
Kipping Pull Up (come, learn, and practice…b/c around here it’s only fair if you pull your own weight!…not to mention, Benchmark #3 is up in a few weeks, and it has pullups!)

Struggling during CF classes on certain movements or exercises? Care to change that? Then show up for a Sunday Special.

chris March 14, 2011

Run 800, 20 PU, 40 Burpee, 60 Lsit, 80 Swing, 100 Air Squat
Run 600, 15 PU, 30 Burpee, 45 Lsit, 60 Swing, 75 Air Squat
Run 400, 10 PU, 20 Burpee, 30 Lsit, 40 Swing, 50 Air Squat
Run 200, 5 PU, 10 Burpee, 15 Lsit, 20 Swing, 25 Air Squat
(scale/sub as necessary)


Thinking of a dietary experiment for the Spring? Wondering how to make some gains at CF? Asking yourself why your “calorie is a calorie” approach to eating isn’t working?

Because it isn’t…so try something new. Go Paleo. Carbs trigger hormones differently than proteins and fats. These approaches may help balance that ratio…helping you transform your body…or as the cover of the book “The Paleo Solution” by Robb Wolf says, “lose weight, get fit, reverse disease.” Who wouldn’t be interested?

 See His book “The Paleo Solution” is at the gym if you’d like to take it home for a day or two.

See also the “Primal Blueprint” approach here.

These are applications of the CrossFit recommendation: Eat lean meats, vegetables, nuts/seeds…some fruit…little starch…and no refined sugar.Feeling overwhelmed with all this “how to eat” info? Remember, you don’t have to change everything at once (and in many cases, you shouldn’t). Make one change and see how it sticks for 2 weeks (how do you feel, does it work in your life?). Then make another…etc, etc.

As always, on “Did You Know” days related to diet
1) consult a professional for professional advice and direction
2) we can’t outwork a shitty diet

chris March 11, 2011

Thanks to everyone who visited the website for the 5-Punch Card incentive! Hope you enjoyed some of the archives…it’s fun to look back. Stay tuned for more!

Also, remember the Rope Climb incentive!

On to the winner: number generator yielded “2”. PAGS is the winner…redeem your 5-punches at the front desk.