CrossFit Willow Glen

So, we are coming up on ONE YEAR!!  We started at the park, then moved to the Garage, then to our new home!!!  We have not only had some amazing changes at they gym, but in the gym!  For example, Jen, who has hit it hard CONSISTENTLY for the last year is STRONGER, FASTER, and definitely HOT!!!  Jen - I am so happy you have been a part of the journey and that I can consider you a great friend! 

Would love to see some other examples from you “old timers”!!!

Tonight Gus brought along a couple of friends - Lisa and Randy!!  Welcome to both of you!  You did really great tonight for a tough first workout!

4-30-09 WOD

The boys really did a great job today too - again I made the Adults WOD easier for the Kids WOD and they showed me yet again they are more than capable!  I won’t underestimate them again in the future!

SIDE NOTE - SCHEDULE CHANGES EFFECTIVE NEXT WEEK!  I WILL KEEP YOU POSTED WITH THE DETAILS!!!!

Only a few people came on Saturday, so as a REST day I thought it would be appropriate to bring it back during the week - thought you were safe didn’t you!!?!? 

Reminder - NO CLASSES ON SATURDAY! 

4/29/09 WOD:
TABATA - 8 ROUNDS EACH - LOWEST REPS COUNTED:
SQUAT
4 CT. BURPEE
PUSH UPS

Robert 8-3-5
Michalene 12-7-12
Cherry 17-7-4
Susan 12-7-8
Di 10-3-8
Kit 11-4-6
Patrice 13-5-6
Lisa 8-4-5
Kristina 16-6-7
Emily 14-6-6
Claudina 5-3-1
Jen 19-8-6
Gus 13-4-7
Leann 11-4-4
Marc 11-4-9
Amber 9-4-3

KIDS DID THE SAME WOD - WHAT?!?!!!

Sierra 14-7-7
Nicholas14-7-9

NO CLASSES THIS SATURDAY!!  NORCAL QUALIFIERS!  COME AND CHECK THEM OUT!

TUESDAY, 4/28

FUTURE CROSSFIT GAME COMPETITORS KILLED “FIGHT GONE BAD” TODAY!!

Hey Everyone!  I want to get a group picture for our website at the playground.  I would like to do this Friday, May 8th at around 6pm.  Can you let me know if you can make it - post to comments…

Can’t do it this weekend because it is NORCAL Qualifiers!!!  You should definitely try to come out and see what the Qualifiers are all about!  It is definitely a good time!

What is up with the Box Jumps today?!?!  Again another AMAZING performance by all of you today!! 

The Kids Fitness did Caleb today too - and everyone’s time was GREAT!  No one gave less than 100% today!

Flat Stanley made a surprise appearance at they gym today!  We welcomed Flat Stanley and asked him to do some Muscle Ups and Pull-Ups with Karissa and Crystal!

I just want to mention that I have really noticed every single person training at CFWG is really taking to heart my constant nagging to never cheat the numbers and to always have integrity of movement. Today’s WOD definitely had the opportunity to cheat the numbers and slack off on the movements and NOT ONE PERSON did that today - THANK YOU for representing our gym with such integrity!  Today was tough!

DEAN AND JACOB WORKED ON DEADLIFTS TODAY - BOTH NOW HAVE OFFICIAL PR’S (PERSONAL RECORDS) TO BEAT!

MORE PICTURES TO REMIND EVERYONE HOW HARD THEY WORKED TODAY!

Either you were all SANDBAGGING in the past or you are all making AMAZING progress!  Congrats to every single one of you on your success!

For those of you that didn’t make it today:  Don’t avoid a workout because you don’t like it…heavy days will only make you faster and give you better cardio for the other workouts!  CrossFit includes heavy days for a reason - you don’t have to go crazy on these heavy days and we are hear to make sure you don’t get hurt - trust us to help you be a success!

NorCal Regional Qualifiers are on May 2nd & 3rd in Aromas!  I will be down there helping out and encourage all of you to come out and support the athletes competing!  Many of you will compete next year so going this year is a good way to check it out!  If you are interested in going, post to comments and we can put a caravan together!

Deadlift: 1-1-1-1-1-1-1

Eric:

X3
Step-ups (2 Minutes):  41-39-33
Push-ups:  32-30-31
Push Press (65#):  15-13-14
Great Job!

97 Degrees + CrossFit + no H2O = Bad Stuff! Make sure you bring plenty of water!  A 12oz bottle is probably not enough - especially for those evening classes.  We have water in the fridge - it is there for YOU!  Drink ALL DAY - don’t just start when you get to the gym and are halfway through the workout - it is too late by then.  Come into the workouts hydrated and having eaten within the last couple of hours…

Decided a Cardio day was in order and you all took the WOD and killed it!!  The energy has been amazing - keep it rolling!  Stats for today’s WOD below - now enjoy some pictures from the day!

WELCOME TO VALERIE, STACEY, ERIC AND ZAWDIE!!!

CHRIS

SUSAN

CHERRY
>

ELAINE

STACEY

VALERIE

DYLAN, E AND MARC

DYLAN

AMBER

4-21-09 WOD

10,9,8,...1
MB Clean
Push Up
Box Jump
Dumbbell Push Press

Back squats seem to be the new favorite at CFWG!!  Lot’s of PR’s and even more laughs today!!  Great Job Everyone!!! 

BACK SQUAT 3-3-3-3-3

Joe showed up today and decided that Back Squat wasn’t on the menu.  So, we pulled something out of the “Hopper” and he got to do 135# power cleans and Row!  After that, he decided that weighted pull-ups (wanted to see if the bars he put up would really hold!) and push-ups were necessary to complete his day (5 rounds of 20 each) then stayed around and encouraged our newcomers Eric and Zawdie!  That is what I believe is the true definition of “Crossfitter”!!

Video - Inverted Burpee:  http://www.youtube.com/watch?v=mwY0Jx1u1xw

4/16/09 WOD

“Danny” for Daniel Sakai - RIP
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups (JP=JUMPING, BA=BAND ASSISTED)

JOY 3 - 18”, 33#, JP
AMY 2 2/3 - 16”, 32#JP/BA
LEANN 2 1/3 - 16”, 33#, BA
LISA 3 2/3 - 16”, 33#, jp
HEMANGI - 2 2/3 - 16”, 22#, JP
“E” 3 - 18”, 45#, JP
EMILY 3 - 22”, 65#, JP
CHERRY 3 1/3 - 22”, 65# JP
RICKY 2 1/3 - 22”, 83#
PATRICE 3 - 20”, 43#, JP
JOE S. 3 - RX’D
JON 2 1/3 - 18”, 85#, BA
LEANN 2 1/3 - 16”, 22#, JP
MIMI 3 - 12” (STEP UP), 22#, JP
ALLYSON 3 1/3 - 15”, 22#, JP
AMBER 3 2/3 - 15”, 33#, JP
GUS 4 1/3 - 15”, 65# JP

A bit crowded on those bars - you will all be happy to know that the rest of the bars were installed today thanks to Joe, Matt and Tim!!  THANK YOU!!

Push Press - first rule - move head (i.e. nose) out of the way of the bar!  Jen - good to know you are keeping that bar on a vertical path upwards!!! 

Marc has been a friend of mine for many years and has been doing the “Globo” gym thing - he has decided to give us a try - please make him welcome!  The picture below is just after Helen - and no, he wasn’t giving me the post workout “bird”!!

4/15/09 WOD:

“Helen”
3 Rounds for Time:
400M Run
21 KB Swings (55#)
12 Pull-ups

Michalene 10:59   26.5#, Jumping Pull-up
Mary 10:43 26.5#, Jumping Pull-up
Cherry 11:08 35#, Band Assisted
Marc 17:54 35#, Full

TOMORROW IS TAX DAY AND THE HALF WAY POINT OF YOUR 30 DAY GOALS!!  GUS AND AMBER ROCKED THEIR SUCK WORK TONIGHT AFTER THE WOD - HAVE YOU BEEN WORKING AT YOURS???  15 DAYS WILL TELL THE TALE!

GUS AND AMBER - WON’T “SUCK” FOR LONG!

Gus has finally caught his super hero Cherry in a WOD!!!

LAST NIGHT WAS A BLAST!  THANKS TO EVERYONE FOR COMING OUT AND HAVING SOME FUN WITH US!  THE FOOD WAS AWESOME - SPECIAL THANKS TO GUS FOR THE BURGER AND DOGS - EVERYONE LOVED THEM!  AND APPARENTLY FIRE + SMORES = FUN FOR THE KIDS!!!  WE WILL DEFINITELY DO IT AGAIN FOR THOSE THAT COULDN’T MAKE IT!

WOD from 4/10

200M run
50 pushups
50 jump squats
50 slam balls
400 M run
30 DB push press
30 wall balls
30 situps
800M run
20 DB Thrusters
20 Box Jumps
20 Burpees
100 Crunches
For Time

*=Modified Push-ups

Robbie 18:57 20#, 20#
*Patrice 26:30 15#, 15#
*Kelley 27:54 15#, 12#
*Mary 27:50 15#, 8#
Windsor 27:24 20#
*Kim 29:18 10#, 20#
*Elisa 30:00 12#, 8#