Wod:
10 Wall Balls (M:20, W:14)
10 Box Jumps (M:24, W:20)
10 DB Squat Cleans (M:40, W:20)
x4
Today was Chris’ last day! He is off to college down in Southern CA. We will miss him, but sent him off CrossFit style!
*Apologies for not updating for a few days - had some comcast issues - took them two days to figure out I needed to reset my Router before the wireless box….
Great Turn out today!! Typical Saturday - great energy, new and old athletes mixin it up, and everyone survived! Always a good time!
WOD:
AMRAP in 20 Minutes:
5 Push Up
10 Jump Squats
15 Half Moons
KB Swings
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.
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#
Run 400
50 Squats
x4
