CrossFit Willow Glen

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!!!

Lot’s of PR’s on the 5K Run!!  Congrats to everyone!

Schedule Change for this FRIDAY

There won’t be classes at 5&6pm this Friday - morning schedule remains the same.

7/17/09 WOD

30 Muscle Ups for Time
If you don’t have the Muscle Up you will do:
120 Pull-ups and 120 Dips

Good Luck!

7/16/09 WOD

Hang Power Clean
1-1-1-1-1-1-1
Then Row three 500M Rows for negative splits - rest between each row

7/15/09 WOD

“Nancy”
Run 400
OH Squat (M:95#, W:65#)
x5

WAY TO GO CHERRY AND EMILY - THE ONLY TWO TO RX THE WOD TODAY!!  WAY TO GET AFTER IT!!

We decided that it would be great to give everyone a taste of the Games so today we did one of the Affiliate Team WOD’s - hope you enjoyed it!!!

Stadium WOD
30 Wall Balls (M:20, W:14)
Row 300
30 KB Swings
30 Box Jumps (20”)
30 Push Press
30 Deadlifts after 4 items above have been completed

A bit of housekeeping…

The one thing I hate about running a business is the $ aspect, but it is a reality.  I am trying to avoid moving to a automatic billing system as long as possible.  In the meantime, I have to “collect” the fees myself.  Fees are due on the 1st of each month.  Please pay no later than the 5th unless you have made specific arrangement with me so I can get back to focussing on the training and not the collection part each month. 

I would also like some feedback from all of you:  Would you like me to offer PayPal billing so you can pay online and with a credit card?

Thanks for understanding! 

Wow!  The Games were AMAZING!!!  My friends Jolie and Breanne did GREAT and killed most of the workouts!  Imagine your hardest workout and then imagine doing 5 of them in one day and 3 the next!!  The competitors were really pushed and challenged and I must say that even the person that came in last was a total ATHLETE!  Just the first run alone was brutal!  The spirit of the Games just reinforced what an awesome thing we are a part of!  I was so pround to be a part of the experience!

We will definitely be there with an affiliate team next year - I really believe we would have done well this year even!

You should definitely check out the Games site to view some videos of the weekend!!

I will be posting pictures for viewing soon - took a ton and still sorting!!

Crowd at Games!

7/13/09 WOD
Thrusters
1-1-1-1-1-1-1

Workouts were TOUGH, CrossFit Affliliate Teams were WAY TOUGHER! 

Tomorrow is the start of the Individual competition and the workouts are ridiculous!  Be sure to go to Crossfit.com, then to the left CrossFit Games and get updates on what is going on!!

Hope to see some of you out there over the weekend!!!

GYM CLOSED SATURDAY!

7/10/09 WOD
7 Rounds for Time
10 Pull-ups (Jumping Pullups = 20)
10 KB Swings M:55 W:35

A picture says it all!

The Games!

We are closed Friday evening and all day Saturday to go to the Games!  There is some talk of anyone interested in going for a run on Saturday morning at 9am!  If you are interested, please post to comments!

The Games will be available via Live Feed all weekend - try to pop on and see the action - IT WILL DEFINITELY BE CRAZY GOOD!

7/9/09 WOD

Over 40 people did this WOD at CFWG today - awesome!

Rounds in 20 Minutes
Compare to 3/24/09
10 KB Swings
10 Box Jumps
10 Push Ups

Update on posting of WOD Results

People have been either:

Posting to Comments
Posting to http://www.beyondthewhiteboard.com - the gym is now linked!!!  I will have my internet guru set it up so the workout gets uploaded everyday.
Writing in Journal or keeping picture in iPhone
All great options!

There are still some holdouts that are not tracking their WOD Results….not so great.  I have already gone into detail on why this is so important for each individual to do, so won’t do it again, but because I think it is so important I am going to go one more step…..

Each week (won’t commit to a day) I am going to post a picture of the results from each day to http://www.photobucket.com and will give everyone a log-in so you can go to that site and compare results.  The pictures will be named by the date of the WOD.  This will ensure that EVERYONE can go back and check how you previously did on a WOD. 

I still REALLY encourage all of you to use Beyond the Whiteboard! or keep a Journal or post to Comments!

Reminder:  We won’t be open Friday evening or Saturday!  Closed for the CrossFit Games!  There will be a live feed of the event if you want to watch from home!  It is going to be CRAZY!

7/8/09 WOD

21 Air Squats
200M Sprint
10 Burpees
x5
Rest as much as needed between Rounds
Keep track of time for each individual round and total at the end of 5 rounds

This weekend is the CrossFit Games.  I will be going down all three days and leaving quite early in the morning.  I do have room in my car and we can also carpool down together.  I plan to bring a Cooler of food and drinks and a small BBQ to cook up some food!  I will bring a Sun canopy - if you come, bring a chair!  Dress in layers, get ready for some FUN!!

Because of the Games, the weekend schedule will be:

Friday: morning only classes
Saturday:  Closed

The Beginner classes have been quite busy on Tuesday and Thursday evenings at 6pm.  We offer regular classes at 5pm and 7pm on Tuesday and Thursdays - please do your best to attend those classes.

7-7-09 WOD

21-18-15-12-9-6-3
Front Squats (Rx 185#)
GHD Sit ups

Read this in a book called “Dangerous Book for Boys” by Conn Iggulden - I highly recommend it - not just for the boy in your life - it is a fun book!

“Don’t worry about genius and don’t worry about not being clever.  Trust rather to hard work, perseverance, and determination.  The best motto for a long march is “Don’t grumble. Plug on.”

“You hold your future in your own hands.  Never waiver in this belief.  Don’t swagger.  The boy who swaggers - like the man who swaggers - has little else that he can do.  He is a cheap-Jack crying his own paltry wares.  It is the empty tin that rattles most.  Be honest.  Be loyal.  Be kind.  Remember that the hardest thing to acquire is the faculty of being unselfish.  As a quality it is one of the finest attributes of manliness.

“Love the sea, the ringing beach, and the open downs.  Keep clean, body and mind.”

Sir Frederick Treves
September 2, 1903

WOD 7/6/09

5 Squat, 5 Push-up x5
100 Jump Rope
5 KB Swing, 5 Pull-up x5
100 Jump Rope
5 Burpee, 5 SDLHP x5
100 Jump Rope
5 Wall Ball, 5 Box Jump x5
100 Jump Rope
Compare to 5/18/09