CrossFit Willow Glen

Wow!  I don’t know about you but I had a GREAT day watching everyone really get after the CrossFit Total!!  I don’t think ANYONE didn’t actually go for their “true” max today! 

I would love it if you would post your thoughts on CrossFit Total today!!

Today’s WOD:

“CrossFit Total”
3 Attempts at Max:
Back Squat
Shoulder Press
Deadlift

Today’s WOD

Run 400M
then
5 Rounds of the Bear Complex: (M:75#/W:53#)
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press
then
20 Half Moons (10/12#)
x5

I need someone to help me with my website for CrossFit trade!  I need to make changes/additions to the site and my current webmaster is MIA.  Need some small site redesign and help setting up and sending out communications from our mailing list….any help would be appreciated!  If you’re interested, let me know!

Today’s WOD:

15 Rounds for Time:

5 Pullups
10 Pushups
15 Squats

Today’s WOD:

Run 1 Mile
Rest
Row 1000M
For Time

CFWG Girls Nite Out!  We will plan a nite out for everyone shortly!!

Post to Comments:

How long have you been at CFWG?
How would you describe yourself when you started CrossFit?
How would you describe yourself now that you have been CrossFitting?
Are you happy with your progress?  If yes, why? If no, why?

Today’s WOD:

Press 3x8
then
20-16-12
KB Clean + Push Press
KB Front Squat
(Split reps per arm)
Immediately after complete a 500M Row
then
3x10 K2E

Feel like puking, passing out, can’t swallow?  The temperature has jumped - and fast….are you hydrating?  You can’t show up, drink a half a bottle of water and expect to not completely keel over during a WOD!!!  You need to be getting 80-100oz of water per day to stay hydrated.  You need to show up hydrated.  This isn’t just to make sure you are comfortable or able to train well - not being hydrated can cause your organs serious injury or even kill you.  Not to mention your workouts will be terrible, you may pass out, you may get horrible headaches, etc. 

I know I joke around a lot, but this is something I am DEAD serious about and you should be too…..go to Whole Food, pick up a large SIGG bottle.  Fill it, Drink It, Repeat.

Today’s WOD:

400M Run between Each Round (you will run 2x)
21-15-9:
Clean (65% of max)
Box Jump
Burpees

Sad news:  Tony is leaving us to travel for a bit then off to Columbia….we will miss him!  If you want to see Tony before he leaves us, make sure to come train at the 5pm tomorrow!

Juniors Summer Strength & Conditioning Program:

We are offering a Juniors Strength & Conditioning Session at the gym from June 16th to August 13th on Wednesday’s and Friday’s from 9:30-11:00am.  This will be open to anyone ages 12-17 and will focus on the basics of strength training and cardiovascular conditioning. 

The cost of the 2 month program is $250 and will be open to a maximum of 10 juniors on a first come, first served basis.

Girls Nite Out

Wednesday Nite is CFWG Girls Nite Out at Rock Bottom Brewery 6pm!!!

Today’s WOD:

“Ivan the Terrible:
Jump Rope 90 Seconds, then:
50,40,30,20,10
Lunges
Pushups
Situps
Jump Rope 90 Seconds between each Set (total of 5 times)

Looks like Cherry is taking Summer seriously and trying to get everyone “Beach Ready”!!!

Today’s WOD:

30 Double Unders
20 Medball Twists
20 Medball V-Ups
25 Medball Squat + Press Outs
x3

Girls Night Out!  Looks like we will be having a Girls Night Out on Wednesday 6pm at Rock Bottom Brewery in Pruneyard!  Might be the last time we are all allowed together in one place so don’t miss it!!!

FYI:  That night Steve will be coaching! Make sure to show up for “Boys Nite” at the Box! 

“Randy”
75 Power Snatches for Time
M:75#, W:55#

I just want to say a bit “Thank You” for your patience during this WOD!  We had so many for the 5pm and 6pm classes we had to split the WOD’s in two.  We are looking for a larger space within 1-2 miles and thank you for your patience until we find that perfect spot!  It will be great and I thank you for all making our Box such a great place to be!  Everyone wants to be a part of it!

Over the weekend Nick and Amy gave me a wonderful surprise!  It is a book of pictures and quotes from some of my FAVORITE friends over the last year!!!  Nick did an amazing job putting the book together and I have looked at it everyday since and have had some great memories come out of it!!!  Thank to all of you that have contributed to my book, my year, my gym and most importantly, my life!  I know, “gooshie” words, but they are truly heartfelt!!!  And, “Thanks!” to Nick and Amy for putting this amazing book of memories together and to “E” for giving me the best photo cover EVER!

I will bring the book in for everyone to see - great times!!!!

Today’s WOD:

3x5 Glute Bridges - hold for 3 seconds each rep
3x10 DL - focus on back arch

then

3 Rounds for Time:
400M Run
12 KB Swings (55/35)
10 Sprawl Ball (20/14)

then: Plank - front and sides - 1 min. each

Thanks to EVERYONE that came out to Booksin Elementary to help in the garden!!!  We got a ton done and a great workout too!!!

Below is a video posted by CrossFit Unlimited and I think it is something that we should ALL watch and then pass it along to everyone we know!  Farmers Markets are in their full glory right now and the BBQ’s are dying to be used!  Let’s all try to make an effort for 1 week to not eat out - just cook super healthy meals at home!!!  Invite some friends over to enjoy with you!

Tips:
Shop once per week and go right home and prep everything you bought!
Only buy healthy things you love and will want to eat!
Cook/BBQ a bunch of meat on Sunday or Monday!  Cold steak/chicken is great on salads - or anytime, hard boiled eggs are always a great snack, and cut up fruit and veggies will definitely be eaten over uncleaned/unprepped fruit and veggies!

Need it to be easier?
Try:

Safeway.com!  Shop online and have only the good stuff delivered to your front door!  http://www.safeway.com
Farmers Market right at your doorstep!  http://www.farmfreshtoyou.com

Now - watch ALL of the below video!  It is so worth it!

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