SATURDAY, 12/17/12

GAMES: 12pm today (Saturday) and 11am on SUNDAY – no matter what the Calendar says, sorry, it’s been finnicky! SPECIALIZED SESSIONS: THERE IS NO ENDURANCE TODAY!  1pm GYMNASTICS SKILLS SESSION with SAMMY – on MUSCLE-UPS. “Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” – Samuel Beckett 9am and 2pm SESSION: SELF-MYOFASCIAL […]

Friday, 3/9/12

Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class? Elements: 7a with Cassie, 9am with Chris. SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes. MOBILITY: Coaches Choice, 5 minutes. DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend […]

Tuesday, 3/6/12

Specialized Classes: None. Elements: 7am with Cassie, 9am with Sammy, 6pm with Erin, 7pm with Tim. Below, you’ll find a picture of my brother during his Elements (thanks, Chris!) Class.  It’s taken him a long time but for the first time ever, he’s giving CrossFit a real try.  He’s already got some of the spirit […]

Wednesday, 2/29/12

Specialized Classes: CrossFit Endurance with Liz at 530pm, Mobility with Tim ½ hour 1-130pm, 730pm, Intro to Oly at 6-730pm (with Erin). Elements: 7am, 9am, and 7pm. “Work every day. No matter what has happened the day or night before, get up and bite on the nail.” – Ernest Hemingway CROSSFIT ENDURANCE: with your partner, row […]

Thursday, 2/16/12

I really like podcasts, and I really liked this one, about Commitment Devices – or, the tool we use in our 30-day Challenge.  Check it out! ADVANCED CLASS FOLKS!  Please do not forget that there is an Advanced Class Field Trip to CrossFit 1Force on Saturday to play with Strongman Stuff!  We’ll meet at the […]

Friday, 2/10/12

Specialized Classes: Advanced Olympic Lifting with Jim from 3-5pm and 5-7pm. Coconut Water vs. Gatorade as a post workout drink – GUESS WHICH WINS… What is, the PAUSE? SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 20 passes each leg, and 20 passes on Upper Back. Psoas Flossing, 2 minutes. MOBILITY: Wall Assisted 90/90, 1 minute each […]

Friday, 1/27/12

Are Potatoes Paleo? – from Primal Palate. Hail to the Queen – an all women’s competition that’s taken place tomorrow (Saturday) that many CFCCers are going to – wanna go?  Facebook it! Grain Free Breakfast Burrito – who doesn’t love Burritos?!? “Man has a choice and it’s a choice that makes him a man.” ― […]

Thursday, 1/19/12

Comfort Noodles. A Gut Check for Many Ailments (a re-post from Facebook). Crockpot Carnitas (SLOW COOKER AWESOMENESS) Look at your goals. Look at your behavior. Does your behavior match your goals? – Dan John SELF-MYOFASCIAL RELEASE: Foam Roll T-Spine, 2 minutes. Lax Ball, 5 minutes. MOBILITY: Band Pec Stretch, 1 minute each side. Band Overhead […]

Wednesday, 12/18/12

Protein Powders – which is which, which is better for your needs?  From Mark’s Daily Apple. Homemade Coconut Butter – from Nom Nom Paleo. Buffalo Chicken Tenders – Easy Protein from Primal Palate. Want my hoodie? I got it from here – and I don’t mind at all if you have one too. :) People […]

What’s the plan now that the total is 2 weeks away?

Everything works, but only for so long.  – Dan John [youtube=http://www.youtube.com/watch?v=Tn1NUoLi0Hg&feature=related]   Believe it or not, the programming we do is almost never random.  CrossFit is about measurable results and some of the most important results we can create in our members are raw increases in strength.  This increase in strength has the best transfer […]