I AM ORDERING THE T-SHIRTS/TANK TOPS MONDAY AFTERNOON - IF YOU WANT ONE AND HAVEN’T PUT YOUR NAME ON THE SHEET AT THE GYM, POST TO COMMENTS WHAT TYPE OF SHIRT YOU WANT (GIRLS T-SHIRT, GIRLS TANK TOP, REGULAR T-SHIRT) AND WHAT SIZE YOU WANT - GIRLS T-SHIRTS RUN ON THE SMALL SIDE.
TODAY’S WOD:
Deadlift 1-1-1-1-1
then
Max Pullups
Max Pushups
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Today’s WOD:
“Tabata”
20 seconds on, 10 seconds off for eight rounds of each:
Situps
Mountain Climbers
Lunges
DB Push Press
“Fight Gone Bad”
Three 5 Minute Rounds w/ 1 Minute Rest between Rounds:
Row
Push Press
Box Jump
SDLHP
Wall Ball
WE ARE OFFICIALLY REGISTERED AS A TEAM FOR WILLOW GLEN RELAY FOR LIFE!!!
IF YOU WOULD LIKE TO BE A PART OF THE TEAM DETAILS ARE BELOW. IF YOU NEED MORE INFO, POST TO COMMENTS OR ASK WHEN YOU SEE ME!
CLICK ON “SIGN UP” AND “JOIN A TEAM”
LOOK UP “CROSSFIT WILLOW GLEN” AND FOLLOW THE INSTRUCTIONS
THE GOAL FOR OUR TEAM IS $5,000!!!!
TO BE A PART OF THE RELAY TEAM, PLEASE SIGN UP IN THE GYM BY MARCH 19TH! AFTER WE HAVE THE FINAL TEAM WE WILL SCHEDULE A MEETING TO DISCUSS DETAILS!
START YOUR FUNDRAISING NOW!!!!
TODAY’S WOD:
5K
A couple of times per week I go online to check on something CrossFit related and it will invariably lead to my being sucked into “laptop land” for a couple of hours….which usually means I end up at various CrossFit affiliate websites. I love to see what the other affiliates are doing, saying, etc. and many times I come away with a great tidbit of information to share with everyone at CFWG! That is why I love being a part of the CF family!
Today, I ended up at the CrossFit Santa Cruz site (http://www.crossfitsantacruz.com) and came across the following. I think this is something that we should all read and ponder for a couple of minutes….good stuff!
The CrossFit Way in 50 words by Greg and Mallee Amundson
“Pursue virtuosity in functional movement. Believe unconditionally in yourself and the ability of others. Learn new skills—teach them to a friend. Forge an indomitable body and spirit. Apply character traits learned in the gym to life: perseverance, honesty, integrity, resilience, courage, loyalty, respect and service. Be humble. Encourage others.”
Let’s never forget why we chose CrossFit! It challenges us and many times feels like it defeats us….but if we don’t give in to those feelings and come back for more we are the winners in so many different ways!
SO - HAVE A POSITIVE MENTAL ATTITUDE AND THE FITNESS/STRENGTH WILL FOLLOW - GUARANTEED!
Today’s WOD:
1RM - Overhead Squat
then
10,9,8,7,6,5,4,3,2,1
WallBalls, Pullups, Burpees
Couple of follow-ups to last weeks Updates:
1 Year Anniversary BBQ - we were planning to do a 1 year anniversary party/BBQ but the thought of standing around freezing our *#@‘s off somewhere or having to scramble due to rain/weather issues, we decided to just have a Spring BBQ sometime in May where we can all get some Vitamin D and relax together without risk of frostbite. We will post a date in the next month or so.
Goals I threatened a “Goals” board last week and didn’t get it done. It will be put up this week sometime so be ready to post - everyone will have a goal posted!! Don’t make us pick for you!
NEW UPDATES:
T-Shirts: I am ordering T-Shirts next Monday the 15th. The Front of the T-Shirt will say “CrossFit Willow Glen” and the Back will say “You can have results or excuses, not both”. We will have Men’s T-Shirts and Women’s T-Shirts and Women’s Tank Tops. To get one, you need to pay $20 by the 15th and write your name, size (they run a bit small) and Qty. We will have them before Sectionals.
Robb Wolf Nutrition Seminar On Saturday Cherry and I went to the Robb Wolf Paleo Nutrition Seminar (http://www.robbwolf.com).....and learned A LOT. Interestingly enough, the biggest impact the seminar had on me wasn’t on the nutrition front which I was pretty familiar with, but the other topics that also surround health - stress, sleep, environmental issues, etc. Since these impact our Cortisol levels which impact our insulin levels, which impact our health and weight, I decided I need to focus more in that area personally. How about you?
Cherry and I really got a lot out of Robb’s seminar and, if you are interested, we are more than willing to sit down on a Saturday after class and talk a bit out what we learned…if that interests you, post to Comments and we will schedule it.
HAVE A GREAT WEEK!!!
So, it is gonna be the week of the Ternian Brothers (hereafter called “The Bros”). They’ve earned it by constantly showing up (4-5x per week) and always putting out 100%!!! They are making HUGE changes and we expect big things from them!
Todays WOD:
21-15-9
Deadlift (M:225, W:135)
DB Push Press (M:55, W:35)
AbMat Situps
For Time
The Ternian Brothers having a bit of fun with a 40” Box! Nothing like a bit of “brotherly love” to egg you on! Great job guys!
CFWG 1 Year Anniversary Party!!!! Saturday, March 13th 10am-4pm - LOCATION TBD by weather!
Next “On Ramp” begins March 23rd!!! We are limiting the On Ramp to 10 people and have had 12 in the last two sessions so make sure to tell any friends/family that are interested to sign up early!!! If you refer someone and they sign up for the On Ramp and 1 month of training afterwards you get 1 month FREE!!
CrossFit Sectionals: Saturday, March 27th - Come out and support Brian, DT and Jason in their quest to make it into the 2010 CF Games!!
Today’s WOD:
2 Minutes of each for 3 Rounds w/ 1 Minute Rest between Rounds:
Turkish Getups
KB Swings
Half Moons
You will do burpees this week - no avoiding it, so just show up and get it done!!
Today - 100 Burpees for Time or makeup “Badger”.
30 Cleans
30 Pullups
Run 800M
x3
REMINDER!!! Our 1 Year Anniversary is coming up and we are going to have a CELEBRATION! Please block your calendar for 10am-4pm on Saturday March 13th!!! Additional details to follow, but I can tell you that there will be a fun workout, lots of food and lots of drink!! Families and children are more than welcome!! Come and celebrate with your “CrossFit Family”!!!
We are growing - FAST! So, we are considering adding some additional classes in the coming months and would like to get your feedback!
Currently our 8:30am and 6pm classes are pretty busy. We want to remind you that if you prefer smaller classes our 7am and 7pm are usually on the light side.
We would like to get feedback on whether any of the times listed below would appeal to you:
5am M-W-F or T-Th
8am - Saturdays
12pm M-W-F or T-Th
We will continue to manage class sizes and offer as many classes as needed to make sure that you all have the elbow room you need!
Today’s WOD:
1RM - Power Clean
The 2010 CrossFit NorCal Sectionals are coming up and to date they have about 400 Athletes registered and only about 100 Volunteers….It is a win/win situation if you volunteer to help! You get:
Free Admission (Reg. Admission is $50)
T-Shirt
Front Row for the ACTION!!
They get much needed help to ensure that the NorCal area pulls off a GREAT event!
Anyone that trains at our gym will understand the movements and be perfectly capable of judging any event they put out there! They will probably announce the events a couple of days before and I will schedule a time to meet with all of the volunteers from our gym and review movements for those workouts.
This is a GREAT opportunity to be a bigger part of the CrossFit community and I promise you will have a BLAST!!
To Register, go to http://games2010.crossfit.com/ and Click on the green “Register” button towards the top and register as a “Volunteer”.
Today’s WOD:
50 pullups
75 med ball cleans (M:20#, W:14#)
25 pullups
50 wall balls (M:20#, W:14#)
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters
*Penalty is 1 Burpee for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed to comments.
Congrats! Almost 50% of today’s participants PR’d today and another 25% just attempted their first 1RM Deadlift! What a fun day at CFWG!!!
Today’s WOD:
1RM Deadlift
then
AMRAP 15 Minutes
20 Wall Balls
15 K2E
10 Pushups
