CrossFit Willow Glen

Today’s WOD:

10 Overhead Squats
15 Burpees
20 Abmat Situps
x3

Upcoming Events:

Additional Strength Work - We are starting a new Strength Program that is optional and will add an additional 30 minutes to your workout 2-4 days per week.  If you are interested, please talk to Audra about it before/after a class sometime this week.  Program starts Monday, February 7th

Crab Feed benefiting River Glenl - Friday, February 11th.  We would like CFWG to purchase at least one Table of 10 to represent the gym and get together and have some fun!!  I am sure we can get additional tables as needed but we have to act FAST!  If you are planning to attend, bring a check for $45 and put it in the large envelope hanging on the Cubbies and Post to Comments so everyone knows who is going!  Of course, friends/SO’s are more than welcome!

Body Fat Challenge and Nutrition Challenge -  We will be starting the Nutrition Challenge on Monday, February 14th (don’t worry - you can use a Cheat Day for Valentines Day!). 

Rules of the Challenge:

This will be a TEAM CHALLENGE!  We will take all of the entrants and build random teams.  We will separate teams based on normal workout times so your Team will be people you normally train with.  There will be no requests to be on a specific Team - that will be decided by random drawing.  Team size will be based on total number of people that sign up. 

Winning Team will be decided upon based on whether the Team met the individuals goals that were set and approved prior to start of competition - you do not have want to lose weight to take part in this challenge - you just need to Change based on your goals!  There will also be opportunities for Teams to earn Extra Credit throughout the challenge!!

Length of Challenge:  60 Days!
Cost to Enter Challenge:  $20 per person + $80 for the Body Fat Testing.  The $20 per person will go into one large pot to be divided between the winning Team!
You will log-in to LoseIt.com daily to input your exercise and nutrition - http://www.loseit.com
You will attend class at CFWG a minimum of 3x per week - Teams can choose to do extra work at CFWG or outside of it as long as the entire Team agrees.

Body Fat Testing will take place on Saturday, February 12th -  The cost is $80 for 2 Dunks (one at the beginning and one 8 weeks later).
Get Dunked! Using the hydrostatic, or underwater weighing method, we will determine your lean and fat mass in percent and pounds. Repeat testing will show the impact of your eating habits and training regimen on your body composition.

To Sign Up for your slot go to:  http://www.fitnesswavenorcal.com and go to CrossFit Willow Glen.  If we fill up all of the time slots, we will add more.  If you can’t make this day/time, let me know and we will get you scheduled as an individual on an alternate date.

Fight for Air Climb - Bank of America Building in SF - March 26, 2011

We want to put a team together for this Event!!!  Post to Comments if you are committed to raising some $ and running up 1,000 stairs!!!!  We are planning dinner out in the City afterwards!!

http://action.lungusa.org/site/TR?company_id=7650&pg=national_company

Lot’s of exciting stuff happening!!!  We hope to see a lot of people participate in each of these activities! 

Today’s WOD:

Strength:  3x8 Lunge - heavier than last week!
then:
Run 400M
10 Squat Jumps
1 Deadlift (80% of Max)
x4

“Turkish Delight”

20-10-20-10

Deadlift (205/135)
Pullups
Turkish Getups (35/25)
Run 400M at beginning, in between each set and at the end - total of 5 Runs

Today’s WOD:

“Tabata”
20 Seconds of Work followed by 10 Seconds of Rest for 8 Rounds each of:

DB Thruster (35/20)
Pushup
Situp
Row
DB Row (35/25)

Keep an eye/ear out for all of the amazing upcoming events coming up at CFWG!

Saturday’s Team WOD included the team carrying 2000# total to the white fence and back anyway, anyhow!!!!  Definitely got the neighbors talking!!

Ever hear friends talk about how their kids “play video games all day”, “eat too much junk food food”, “are bored after school”, etc?  We have a Jr’s Strength & Conditioning program every Tuesday and Thursday at 3:45pm….all kids should have the opportunity to be like our “Little Beast” here!  It is our responsibility to take the next generation into their adulthood understanding the importance of fitness and nutrition!

Today’s WOD:

AMRAP in 21 Minutes:

7 Cleans (135/93)
7 Burpees
7 OH Lunges w/ Plate (25/15)

Today’s WOD:

Weighted Lunges 3x10 (Each Side)

then:

10-20-30 Push-up
500-400-300 Row
30-20-10 Wall Balls (20/14)

5 Rounds of:
Toes to Bar
Box Jump
Wall Balls

Then Rest 1 Minute

Then:
Run 400M on 5 Minute Interval
x4

“Jackie”
Row 1000M
50 Thrusters (45/33)
30 Pullups
For Time

Today’s WOD:

Max Bench Press

then

21-15-9

Front Squat (Lite)
Push Press (Lite)
Pullup

Rene getting serious about those pullups!

Today’s WOD:

20 DB Push Press + Lunges
25 Medicine Ball Situps
20 Burpees
25 Jumping Pullups
200M Run
x4

Watch this before your next WOD - I guarantee it will make a difference!:  http://www.youtube.com/watch?feature=player_embedded&v=3w9E-dgLUT4

Eden’s style of Plank!

Today, we clearly saw what 20 Minutes of work was capable of doing to us!!  Hope you all enjoyed just “Working”!

Don’t forget the Nutrition Challenge is coming up on the 1st!  We are really going to push/encourage all of you to hop on board!!  Nutrition is the key to true success - let’s all test this theory together!!!  We will help you step by step so you will be sure to succeed!!!

Today’s WOD:

In whatever order you like:

2 Minutes Pullup
2 Minutes Burpees
2 Minutes Wall Ball
2 Minutes Situps
3 Minutes Plank (Front/Side/Side)
2 Minutes Pushups
2 Minutes Jump Rope
5 Minutes Row

We are working on a new website!  The entire look of the site is changing, but I wanted to pass on a few highlights:

First, we will now have a “Daily Whiteboard”.  At the end of each day I will take a picture of the workout and results and it will immediately post directly to the home page!
You will have access directly to our Facebook page - become a friend now:  http://www.facebook.com/group.php?gid=98765643984#!
The workouts will now be posted right on the main page for quick viewing
There will be a PayPal button so you can pay your monthly dues via credit card if you like

Now, I know many of you surf around the other CF sites or have, at one time or another, thought “I wish the CFWG website had….”.  Now is your chance to make suggestions!  Would love to hear them!

Today’s WOD:

10 Wall Balls (20/14#)
10 T2B
20 Box Jumps (24”/20”)
x5

Today’s WOD:

Row 500M
x4
These are sprint rows with approximately 5 Minute rest between each row

2011 Relay For Life of Willow Glen

Saturday, May 14, 2011 10 AM at Willow Glen High School

Last year CFWG walked in the Relay for Life and had a great time.  We raised over $5,000 and won best “Camp decorations”!  This year, I want our goal to be $10,000 and I STILL want to win “Best Camp Decoration”!!!  I hope you will all join me in raising money for a cause that has touched each one of us - some more than others.  I will be registering our team this weekend and you can sign up anytime afterwards.  TEAM NAME suggestions can be posted to Comments!

121 days left until Relay!

Today’s WOD:

Bench Press 4x2
then
Row 400M
then 3 Sets of 10 Pushups/10 Situps
Row 200M
then 3 Sets of 5 Pullups/10 Slam Balls
Row 400M