CrossFit Willow Glen

Post to Comments!  If you respond the the questions below to Comments in the next 2 days, you will get your name posted on the “Free WOD” list!  That means that any time in the future you can elect to skip a particular workout and replace it with any workout of your choosing for that day.  Once you take advantage of this freebie you need to cross your name off the board and write the WOD you chose to skip and what you replaced it with.

We want feedback - Post to Comments the following:  3 things you like about the gym, 3 things you don’t like and would like us to change (it has to be within reason - no we can’t get a margarita bar!) and a couple of things that you have changed since training here and some things that you would still like to change.  You can use an alias if you like - if enough people do it (hint, hint) we won’t be able to figure it out!

Today’s WOD:

“Ivan the Terrible”
For Time:
90 Seconds of jump rope, then:
50, 40, 30, 20, 10 of the following:
Lunges
Pushups
Situps
Each Set should be separated by 90 seconds of jump rope (you will jump rope a total of 5 times)

Today’s WOD:

Pick one of the WOD’s from Yesterday’s 3 choices!!!  I hope you picked the one you like least!!

Fitness/Nutrition Challenge - Round 2!

We had some amazing results from the last round!!!  I was so thrilled!  I can think of at least 8-10 people that have made major changes to their fitness and appearance!  Big results!!  Over the next week or so we will be posting some of the “good, bad, and ugly” that some of the first round participants experienced over their 8 weeks!  And since the trainers are taking part this time around we will be making copies of our food journals for you to get some guidance from if you like - along with some amazing recipes Cherry has searched out….and hopefully some of the other participants will share their favorite dishes too!

For those planning to take part, you will do the following:

Commit to a specific number of workouts per week
Commit to either Paleo or Zone lifestyle
Set one goal relating to something that you struggle with and work towards that goal every time you come to train
We will take measurements and weights
We will do some benchmark tests during the week - mile run, push-up, pull-up, deadlift, clean & jerk, etc. to compare at the end of the challenge

You will turn in a food journal at the end of each week for review - the food journal will include the following:

EXACTLY what you ate - don’t write “turkey sandwich”.  Write: 2 ounces of turkey, 1 ounce of cheese, 1 small sliced tomato, lettuce leaf, 1tbs. mayo and mustard, 2 slices whole wheat bread.
EXACTLY what you drank - I tend to just put a strike at the top of the page for every 10 oz of water that I drink for simplicity.  other drinks need to be listed specifically.
How much sleep you had the night before
What your workout was for the day
How you felt that day - this can be simple (great, good, shitty, etc) or you can write all you want.  This is all about you!

We will spend this next week discussing each of these things and answering all of your questions and making sure everyone is on track.  The official challenge will start Monday and last 8 weeks.

For more information, please review the following and we will also discuss in more detail during the week:
Zone Info:  http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
Zone Info: http://www.zonediet.com - check out the tabs at the top: home, pyramid, eating, etc.
Paleo:  http://www.thepaleodiet.com/
Paleo: http://robbwolf.com/
Zoleo: http://crossfitunlimited.typepad.com/nutritionize/

When you are ready to commit you will write the following:
Name, workout commitment (days per week), zone/paleo commitment, specific goal. 

I hope that everyone makes the choice to participate and make some major lifestyle changes!!

Today’s WOD:

100 Burpees for Time
or
150 Wall Balls for Time (“Karen”)
or
Four 500M Sprint Rows - rest as much as you like between rows

CrossFit Moxie (http://www.crossfitmoxie.com) is having an Affiliate Challenge/Grand Opening on November 7th!  The Affiliate Challenge is open to team of 4 - 2 men and 2 women.  If you are interested in being a part of the fun (I know there will be some other awesome affiliates attending) let me know and we will build teams around those that throw in their name!  These Challenges are a ton of fun and the workouts will be modified for all ability levels.

CrossFit Willow Glen Fitness Challenge:  We will be doing another Challenge beginning November 1st!  The Trainers will be in on this one and will even offer our weekly food journals to give many examples of how/what we are eating.  We had some amazing results with Elaine, Jaclyn, Leeann and Windsor all sticking it out to the bitter end and seeing amazing results!  I have asked each of them to send me an email detailing their successes, challenges, etc. and will be posting those as they come in.

Make sure to check online tomorrow - Comments to tomorrows post will get you a “Get out of WOD Day” which will enable you to trade one workout that you don’t want to do for a workout of your choice!!!
Today’s WOD:

5 Rounds for Time:
15 KB Swings (M:55#, W:35#)
10 Push Press (M:95#, W:65#
5 Burpees

Today’s WOD:
5K Run

We had a million PR’s today!  And on a windy, cold day that is amazing!  Congrats to everyone who showed up and ran in the wind, cold and for most of you - in the dark! 

“Michael”

3 Rounds for Time:

800M Run
50 GHD Situps
50 Back Extensions

“Barbara”

10 Pullupa
20 Pushps
40 Situps
50 Squats