CrossFit Willow Glen

We are starting a 60 Day Nutrition Challenge on February 1st!!! Top Male & Female split the pot!

To join:
$50 cash in the pot
Take before and after picture and measurements (these are kept confidential)
Turn in weekly food journal - miss a week and you will be disqualified (missing a day or two is acceptable)
Do CrossFit a minimum of 3x per week
Winners are decided by 3 non-CFWG members/trainers

If you are interested - post to comments!

Today’s WOD:

AMRAP in 20 Minutes:
10 DB Thruster
20 Situps
10 DB Thruster
20 Pushups
200M Run
Rx: M:35#, W:25#

Update on the 2011 CrossFit Games

The Open Sectionals begin in March, and the Regionals begin late May.

For those of you eager for information about the 2011 CrossFit Games season, here’s what we have for you.

For Individual Competitors, the Open Sectionals will begin in early March and go through mid April. Each week, there will be an event to complete. You’ll be able to perform it anywhere. Each performance needs to be validated, either through a video submission or by a registered CrossFit affiliate. All the details are coming, but no matter what the official rules will be, the key is fitness. The athletes who do more work in less time week after week will qualify for Regionals. Regionals will occur late May through late June. The CrossFit Games will be in late July.

Teams will compete at Regionals, but they will need to qualify through the Opens as individuals. This qualification process is similar in concept to the 07 and 08 Affiliate Cup competitions. Everyone on the team competes in the Open Sectionals and the teams with the top performers will qualify for Regionals. No limit on the number of athletes from any team that can compete in Opens. Like last year, teams qualify, so the rosters can change at each level of competition. Again, full details are coming, but the key will be bringing the fittest athletes possible.

Masters are going to have four age divisions (45-50, 50-55, 55-60, 60+) and will compete in the Opens.

As we get closer, all the details about the nature of the competitions, how to compete, the rules, limitations, and any exceptions will become clear. In the meantime, train hard, eat well, and stay healthy!

“Helen”

3 Rounds for Time:

Run 400M
21 KB Swings (53/35#)
12 Pullups

Schedule Change!!!  Starting NEXT week we are adding the Tuesday & Thursday 7:00am Class back into the rotation.  This class is open to everyone but for the month of January and February we are also going to offer this as a “half the pain” class for those people that have fallen off the CrossFit bandwagon and want to come back but are too scared….this will give them an opportunity to slowly get back into it without the pressure of a regular class.  For those of you that choose to attend and have been attending regularly you don’t get a pass - it is still a “full pain” class for you!

3x8 Bench Press
3x8 Bicep Curl
then
20-15-10 Slam Ball
6-8-10 HSPU
200-300-400M Row
For Time

Sorry for the lack of posts in the last week - having some issues with the website….hopefully it will be resolved tomorrow!  In the meantime, if you see any new faces working out next to you - please make sure to introduce yourselves and make them feel welcome!  I know I remember my first workouts and how nervous I was - any help you can give to make them more comfortable would be really appreciated!

Today’s WOD:

Run 400M
7 Hang Power Clean (135#/93#)
21 Situps
35 Double Unders (or 100 Singles)
x4

5x3 Push Press to a heavy Triple
5x3 Back Squat to a heavy Triple
3 Sets Max Strict Pullups

Happy New Year everyone!!!!  Looks like the New Years workout was a blast!!!

Clean 75% x3x3
Then 2 Rounds for Time:
25 Double Unders
25 Bodyweight Deadlifts
25 Pullups

NEW YEARS SCHEDULE:  8AM CLASS ONLY ON FRIDAY - CLOSED SATURDAY!  HAPPY NEW YEAR!!

Today’s WOD:

“Tidal Wave”
60 Burpees for Time while completing:
10 Squats + 10 Situps on the Minute

Great time in the gym - the energy of a bunch of people that know they don’t have to work for a few days is off the hook!!!

WOD:
12 Days of Christmas:
1st Day:  Sprint to Hydrant
2nd Day:  Bench Dips
3rd Day:  Squats
4th Day:  Supermans
5th Day:  Box Jumps
6th Day:  Wall Ball
7th Day:  Pushup
8th Day: Crosschops
9th Day:  DB Push Press
10th Day:  KB Swing
11th Day:  Situps
12th Day:  Pullups

CHRISTMAS SCHEDULE:

FRIDAY: 8AM ONLY - EVERYONE WELCOME!
SATURDAY & SUNDAY: CLOSED

Today’s WOD:

“Lite Karen”
150 Wall Balls for Time (M:14#, W:10#) Merry XMas!!!
then
AMRAP in 10 Minutes:
20 KB Swing
10 Half Moons
10 Slam Balls
20 Abmat Situps

Yep, felt like we went old skool in the gym today!  Bench Press and Bicep Curls!!!! Oh my!!! 

Today’s WOD:

Bench Press 3x12
Bicep Curl 3x12
then
1/2 Cindy:
AMRAP in 10 Minutes
5 Pullups
10 Pushups
15 Squats

Christmas Schedule:
Wednesday & Thursday - regular schedule
Friday - 8am class only - feel free to invite any friends/family that are in town for the Holiday!
Saturday - Closed!

Today’s WOD:

3 Rounds for Time:
15 DB Thrusters
10 DB Pushup w/ Row
20 DB Lunges - DB held any way you choose
*The weight should be heavy enough that the 2nd and 3rd round can’t be done unbroken….

Today’s WOD:

5x5 Front Squat
then
10 Burpees
15 KB Swing (53/35)
20 Abmat Situps
x3

HOLIDAY SCHEDULE!!!  Closed Friday and Saturday - HOWEVER - if we have enough interest we will do an 8:00am class on Friday morning…Post to Comments

Today’s WOD:

AMRAP in 20 Minutes:

Pick 2 Things you Like
Pick 2 Things you Hate
Create WOD using only those 4 movements

Wednesday’s “Steve WOD”

Deadlift - work up to a heavy single
then
400M Row
3 Rounds for Time of:
10 Wall Balls
10 Slam Balls
5 Box Jump
400M Row

It’s that time of year again - New Years Resolutions are starting to roll around in people’s heads…everyone is partaking of the Holiday delights offered everywhere they turn and facing the special party dresses that don’t quite look as good as they used to and thinking to themselves “This is the year!”. 

Last year our New Years posting was summarized as “if you are coming in on a New Years Resolution, we aren’t interested”.  We felt this way because normally a month goes by and those resolutions don’t seem as necessary anymore since the Holiday food is gone and the dresses have been put back in the closet and people slowly drop off because this is the 10th year they made the same resolution and we all know “history repeats itself”.

CFWG has an amazing group of which many were guilty of that same resolution until finally it stuck!!!  Without giving it that one more try, some of you wouldn’t be with us now!!!  So, I am going to challenge myself and I challenge all of you to find those that might have fitness goals for the year and get them to walk through our doors and try us out!!!  If they can’t make it at our “special box” they don’t have a chance at the local globo gym down the street!  It is our responsibility to help all of those lost souls find their way home!

The next On Ramp begins January 4th!  Tell a friend, tell a family member, tell a family members friend!  Be that person they tell everyone saved them from having to make that same resolution again next year!!!!  SHARE THE LOVE!

Today’s WOD:

10 Overhead Squat - 10 Situps - 1 Pullup
9 Overhead Squat -  10 Situps - 2 Pullup
8 Overhead Squat -  10 Situps - 3 Pullup
all the way to
1 Overhead Squat - 10 Situps - 10 Pullup