So Much Goodness

Monday, September 24, 2012

CrossFit 201 – Nutrition Review this Thursday for all Classes!  Click HERE for the Regular weekly programming and HERE for the On Ramp!

10 Front Squats with Barbell – Test!
Ankle Mobility, 2 minutes
Rack Mobility, 2 minutes
10 Front Squats with Barbell – Retest!
10 Jerks with the Barbell

15 minutes to establish a 1RM 3 position Clean and Jerk

Notes:  The 3 positions are from the floor, mid-thigh and the high-hang.  Perform one full squat clean from each position and then a jerk on the last rep.  This means each set consists of 3 cleans and 1 jerk.  The jerk can be any style.  Focus on hitting those hips every time!  If you are just learning and struggling with the positions, perform all 3 reps from the hang.

Workout of the Day:
For time:
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

-15 min time cap-

Notes: KB Thrusters should be performed with 2 KBs.  Substitute dumbbells and regular pullups as needed.

Cool Down:
10 Wall Extensions
10 PVC Dislocates
Foam Roll Legs, 2 minutes


There is so much good stuff out there in the CrossFit World.  I have spent the past 8 years watching videos, reading articles and generally being inspired by the information that our community presents.   We are constantly challenging the status quo and searching for new ways to teach movements, improve nutrition and lifestyle.  Here are a few things I wanted to share!


Check out this article written by our very own Coach Suver!

Always a Way:  David Lind” – The story of how an Iraq war veteran that lost both his legs has become a dedicated CrossFitter.


This dude’s name is actually Cobalt Blue and he lost 117 pounds in his first year of CrossFit!  Sure the guy is a bit goofy, but he epitomizes what we are doing!  Listen to his enthusiasm and excitement about being able bodied!  Too often we take our health for granted, get hung up on looking perfect or how good we are in comparison to others.  I love these stories:)


This was posted a couple weeks ago on the Outlaw Way site, if you didn’t catch it, this is amazing!  Don’t be jealous of the little guys form:)


With the nutrition talk coming up this week, this article “Highly Opinionated Opinion Piece” from the Exuberant Animal really hit home.  An excerpt:

Modern food presents us with a host of excruciating moral, health and environmental dilemmas, but these dilemmas will not be solved by vitriol, bile, dogma or ridicule. They can only be solved by well-informed individuals making good choices in their course of their daily lives. As trainers and coaches, our job is not to destroy the opposition. Rather, our job is to learn, educate and inspire.

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