CrossFit Willow Glen

WOD:  Friday, August 7th

Karen

150 Wall Balls for Tiime

REMINDER!!!  BBQ tomorrow - bring friends, family, a side dish to share and something to BBQ for yourself!  See you there at 6pm!!

Thursday, August 6 WOD:

“Fran”
21-15-9
Thrusters
Pull-ups

I have gotten some additional details on the Nutritionize Contest:

If you have a significant other doing the Contest with you, they take part for $25
If you came to the original Nutritionize Seminar you get $25 off

PLEASE NOTE - The date is now Wednesday, August 12th at 6pm.

The minimum is 12 participants - please let me know ASAP if you plan to sign up.

Wednesday, August 5th WOD:

Row 500
21 Burpees
Run 400
X3

I want to thank everyone that believes in us enough that you have referred friends and family - My greatest hope is that we represent your belief in us 110%!  I truly am honored when this happens and really appreciate it!  We have recently made a policy change that “Guests” are more than welcome to come to the Saturday 9am class or the Tues/Thur 6pm class to see if CrossFit is something they might be interested in.  Now that we are in the new gym and lift “heavy” or have more technical lift days/workouts it can be difficult for the trainer to support an entire class while having to teach someone a lift from zero and it can be dangerous for the Guest.  In addition, it is very important that the trainer be able to divide their time between everyone and not have to focus on one individual.

To ensure that we can offer a high level of training we request that if you know of anyone that is interested in trying out CFWG they give me a call:  408-605-2772 or email me at (JavaScript must be enabled to view this email address)

We will then arrange for them to to drop in to the Saturday morning 9am or Tue/Thur 6pm class - you are more than welcome to come with them to any of these classes!!!

We hope you all understand our reasoning for not allowing people to drop into the “regular” classes - please let me know if you have any questions/concerns!

REMINDER!!!  BBQ at the gym Friday night!!  6pm-?  Bring a side dish to share and a protein to BBQ!  Always a GREAT time - a bit sadder this time around because Jeremy is leaving us to to up North to school!  Let’s send him off the right way!!

WOD 7/4/09

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

WOD 7/3/08

“Caleb”

8 Rounds for Time:

Run 400M
8 Lunges
8 Box Jumps (20”)

Fight Gone Bad” Fundraiser is scheduled for September 26th at 10:00am!!!

CrossFit’s Fight Gone Bad (FGB) annual fundraiser workout has grown organically from within the CrossFit community. What started as a simple idea has grown into a hugely successful fundraising effort. The first three additions of Fight Gone Bad have raised a combined total of more than $1 million to provide funding for programs of the Wounded Warrior Project and Athletes for a Cure.  With HQ’s support and our combined efforts we expect Fight Gone Bad IV to be the most successful yet. 

I REALLY want to make this a hugely successful and FUN event for CrossFit Willow Glen and I need everyone’s help!!  Here’s what I need:

1:  Help me come up with a GREAT Team Name so we can get our Affiliate signed up!
2:  Sign up to be a part of the Fundraiser (there are levels for even Beginners and Kids!) and raise of minimum of $250. 
3:  Invite all of your friends, family, co-workers, etc. to sign up too!  Anyone can do the workout!!

I will be making arrangements for all of the food/drinks to be provided FREE for all participants - non participants that want to come and be a part but not workout can pay $25 for the BBQ (all proceeds will go to the Fundraiser).  I will also be ordering special T-Shirts for the event!  If you take part in the event yours will say “Participant”. 

This event will take place at a local park so there will be PLENTY of room to have as many “heats” of FGB as necessary - so let’s plan to get as many people as possible to come out and experience CrossFit!!  I will print out flyers in the next couple of days so you have something to hand out!!

This is a great way for us to do something great for someone else while also getting in, what I think, is the funnest CrossFit WOD ever and get to hang out with friends and family!!!

Check out the site for more info!!    http://www.fgb4.org/

WOD for Saturday, August 1st

Tabata
Squats
Push-ups
Sit-ups
2 300M Sprints - rest as much as you like between.

Before we get into the Zoleo Contest info. I saw a video on CrossFit Unlimited’s site that I just had to share with you!!  Greg and Aimee of Catalyst Athletics (http://www.cathletics.com) posted this video and it is F&*KIN Hilarious!!  Enjoy!!

http://www.youtube.com/watch?v=KnBYYXbV0hM

Zoleo Contest:  Below are some details about the Zoleo Contest which we plan to kick-off on Thursday, August 13th at 6pm.  Please review and post any questions to Comments and/or confirm that you take part in the Contest.

Details

The contest will span over 6 weeks during which time the participants will recieve detailed shopping lists with acceptable foods, Zoleo concept education that will revamp the way they see food FOREVER, and lots of support to empower to make change. Although the contest lasts only 6 weeks we hope and expect the benefits, knowledge, and experience to last a lifetime.
General Contest overview:
Contest Launch: Nutritionize! will provide the participants with all the necessary information for making healthy food choice and transitioning to the Zoleo lifestyle, Nutrition knowledge , goal setting, buddy system
Week 2,4,6 Support Meeetings Q/A of what is working, challenges being faced, and new knowledge
Events: 3 group events will be planned including things like trip to farmers market, nutrition related movies/seminars, potluck, cooking class
Food Logs: All participants are expected to keep a detailed food log throughout the entire time and submit this log on a weekly basis. All logs will be reviewed by Aj and I and feedback will be provided.
There is a lot of time effort and dedication put into this contest by both the participants as well as Nutritionize! . We understand that we are all trying to live a balanced life therefore this is not a diet, it is a kid friendly, family friendly, vacation friendly, social life friendly lifestyle and ANYONE can do it.

The cost of the 6 week program is $225 which is paid over the course of the 6 weeks , (every 2 weeks)  in the amount of $75. This makes the cost more manageable and keeps everyone engaged throughout the time frame.
Commitment wise we expect them to be at every support meeting and events, the dates and times will given on the first day so they can plan accordingly. We do not have a workout commitment but highly stress that they should be doing crossfity atleast 3Xs a week and will use their WODS as a benchmark.

WOD Friday 7/31/09:

AMRAP in 20 Minutes:

Run 400
Max Rep Pull-ups

4 Rounds for Time:

50 Box Jumps RX: M:24”, W:20”
40 KB Swings RX: M:55#, W:35#
30 Situps
400M Run

Clean & Jerk Ladder

With a continously running clock do 1 C&J the first minute, 2 C&J the second minute, etc. continuing as long as possible.
15 Minute Max

RX:  M 135#, W:95/65#

“Cindy”

AMRAP in 20 Minutes

5 Pull-ups
10 Push-ups
15 Squats

Compare to 6/9/09

Run 400
50 Squats
x4

Friday, 7/24 WOD

500 Abs:

GHD
AbMat
K2E
Toes to Bar

Or make up Deadlift or “DT”  WOD

I am guessing (thanks to Brian!) that no one will be too thrilled to cough or laugh for the next few days!!  Brutal!

Post Results to Comments

Repeat after me:  “CrossFit is not the magic solution.  I need to exercise CONSISTENTLY, eat APPROPRIATELY, sleep REASONABLY, drink water in large QUANTITY.”

I guarantee that if you have been coming to CrossFit consistently and putting in even reasonable efforts you will not be able to say that you aren’t physically more fit (can run farther, faster, can lift heavier weight, etc).

So, that leaves the following:

If, in the past few weeks, you have said to yourself “I am not making progress with losing weight/fat.”  “I am not happy with how my ______ looks in these clothes.” etc. you can’t blame the workout….

If you are unhappy with how you look and can answer all of the following statements with a “Yes” I will let you train for free:

I am working out at CrossFit 4x per week
I am eating a healthy diet of lean meat, nuts and seeds, vegetables, some fruit, little starch, no sugar.
I am sleeping 7-8 hours per night
I am drinking a minimum of 60oz of water per day

If you can’t answer any or some of these statements with a Yes, why not?  And if you can’t answer with a Yes and aren’t doing these things, can you truly be unhappy with how you look?

So, to be blunt, now is the time to stop making excuses and start doing what you need to do to truly accomplish the goal that you want:  to be fit and look as good as you possibly can - starting today.

We are here to train you and help push you.  We have classes early in the morning or later in the evening so you can always get a workout in.  We are available to guide you on your nutrition issues if you would like us to. We supply all of the water you can possibly drink.

The fat won’t vanish - you are “earning” your way to the issues you are having on a daily basis….either fix it or accept who you are and how you look and focus on being as healthy as you can without making the changes you know you need to make….

PS:  This is said with MAD LOVE for all of you!  I truly want every single one of you to succeed - I feel all of your successes and your failures!  I am in this with you 100% and will help in any way I can to get you to where you want to go!  Sometimes a bit of “tough love” helps us all get back on track!

WOD for Thursday, July 23rd

“DT”

5 Rounds for Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
M: 155#, W: 105#

Great night in the gym tonight!  The Kids workout at 6pm was jumpin’ with everyone doing a great job with the “Terrible 25” workout!  The adults didn’t do too shabby with the “Filthy 50” either!

Couple of updates:

1:  I will be out of town from Friday-Wed.  However, I will have access to cell and email so if there are any issues, please feel free to contact me. (cell) 408-605-2772 and email: (JavaScript must be enabled to view this email address)

2:  All classes will run as scheduled EXCEPT Friday 5&6pm classes - those two are cancelled for this week only.

3:  We will be running a Nutritionize Contest starting August 15th.  This will be a contest based on goals you set and there will be assistance with menus, shopping, and support meetings.  There will be more info. to come, but please let me know if you will be interested in being a part of the contest.

Please welcome Tyler to CFWG!  He has had a taste of the koolaide so there is no turning back for him!!

Wednesday, July 22 WOD

Corporate “Rest Day” -or- 5K Run -or- Deadlift 1-1-1-1-1-1-1 -or- Filthy 50

Every time we have the Max Rep deadlift come up it is always a great day at the gym!!  I wonder if other gyms have those special workouts that everyone just seems to kill every time?  Ours is DEFINITELY the Deadlift - every time it comes up, the gym is always packed, EVERYONE gets a PR and the energy is just off the charts!! I LOVE IT!  Congrats to everyone on your amazing PR’s tonight!

Tuesday, July 21st WOD
Deadlift 1-1-1-1-1-1-1

Post to Comments and make sure to let us know if it was a PR!!!

Now, on to super important stuff!  Not only did Eric and Chereese both get PR’s tonight, Chereese did it with a ring on her finger and a big smile on both of their faces!!  Congrats to both of you on your engagement!!!