SPOTS ARE FILLING UP IF YOU WANT TO BE A PART OF THE 5:30 PM COMMERCIAL WOD ON MONDAY, DECEMBER 29TH.  WE WILL BE HAVING DAY CARE EXTENDED FOR THIS MONDAY.

5 ROUNDS FOR TIME

800 METER RUN

30 WALL BALLS

OR

“1000″ THIS IS A TEAM OF TWO EFFORT! CANNOT COMPETE SOLO!

400 GHD SIT UPS

300 SQUATS

200 PUSH UPS

100 PULL UPS

EACH EXERCISE IS PREFORMED BY ONLY ONE MEMBER OF THE TEAM AT A TIME!

OR

AS MANY ROUNDS IN 20 MIN

400 METER ROW

10 HANDSTAND PUSH UPS

We had an interesting consensus amongst most of our clients today: “I Feel Like Shit”. These folks have been eating a clean, paleo-esque diet for anywhere from one to several months and have been feeling and performing great. Then the holidays happened. 

These folks added in a a bunch of wheat in the form of bread and stuffing, mashed potatoes, deserts of every imaginable variety…a goodly bit of booze (makes dealing with family easier…so I’ve heard) and today was pretty damn rough. It’s an interesting lesson because these folks were not sick on their previous food of good protein, fats, fruits and veggies. They feel like hell from the good-ol grains and carbs the food pyramid is built on. Interesting, no? Here were the common complaints:
Poor sleep.
High insulin levels from huge, carb laden meals cause a release in cortisol. This stress hormone disturbs sleep and begins a whole downward spiral of poor sleep, increased insulin resistance and typically more carb consumption. Here is a little more info on that topic. I do not agree with everything they have to say on the topic, but it’s pretty solid.

Pain/Inflammation
Our pain and inflammation are regulated, in large part, through a system of hormone controllers called the prostaglandins. You hear about these ever so often when a drug like Viox, which is used to regulate pain and inflammation, is found to do a silly thing like kill people. The problem is we can’t patent a low carb diet, sleep and fish oil. So drug companies and an ignorant populace continue to do a an exchange of goods and services that are…not so healthy. Folks coming in to train today reported a LOT of joint pain, lethargy and stiffness. Well, high insulin levels up-regulates the pathways which increases our pain and inflammation. Here is a look at this from the perspective of arterial degeneration and here is a look at the whole spectrum of the inflammatory process. Fascinating that our CSU Nutrition Department still recommends a high glycemic load diet, no?

So, now that we are through the Holiday season I challenge you with cutting the crap and getting back on track. Find out more about our nutritional program! Schedule a counseling session with one of our knowledgeable coaches today! 

FUN!

OPEN TODAY AT 12PM

HERE IT IS ALL TWELVE DAYS FOR TIME

12 SDLHP

11 PUSH PRESS

10 TIRE FLIPS

9 KETTLE BELL SWINGS

8 HUNDRED METER FARMERS WALK

7 PULL UPS

6 KNEES TO ELBOWS

5 RING DIPS

4 HUNDRED METER RUN

3 MED BALL CLEANS

2 HEAVY SNATCHES

1 THOUSAND METER ROW

OR

“GI JANE”

100 BURPEE PULL UPS FOR TIME

DONT FORGET WE ARE FILMING A COMMERCIAL ON MONDAY AND WOULD LIKE FOR ALL OF YOU TO BE IN THE SPECIAL WOD THAT WE ARE HOSTING STARTING AT 5:30PM. LIMITED SPOTS AVAILABLE TO BE APART OF THIS UNIQUE EXPERIENCE! SIGN UP AND RESERVE YOUR SPOT!

MERRY CHRISTMAS

 RUN 5K TODAY

MONDAY DECEMBER 29,2008 AT 5:30 PM, WE WILL BE HOSTING A GROUP WOD THAT WILL BE USED FOR OUR COMMERCIAL WITH WKYT. WE NEED 50 PEOPLE TO ATTEND. IF YOU WANT TO BE A PART OF THIS FUN ENERGETIC WOD PLEASE RESERVE A SPACE WITH THE FRONT DESK!

5 ROUNDS FOR TIME

20 WALL BALL

75 METER SPRINT

20 HANGING KNEE RAISES

25 METER LUNGES

ALL EXCERCISES PREFORMED WITH MEDCINE BALL!

COMPARE TO 11-26-08

OR

12 ROUNDS REPS CHANGE EVERY ROUND

SDLHP                       1- 12

CLEAN AND JERK     12-1

1 SDLHP AND 12 CLEAN AND JERKS, SECOND ROUND 2 SDLHP AND 11 CLEAN AND JERKS….

ON THE ELEVENTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “11″ PUSH PRESS,”10″ TIRE FLIPS, “9″ KETTLE BELL SWINGS, ”8″ HUNDRED METER FARMERS WALK, “7″ PULL UPS, “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

3 rounds for time of:
Run 100 meters
50 Squats
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Back extensions

OR

“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

ON THE TENTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “10″ TIRE FLIPS, “9″ KETTLE BELL SWINGS, ”8″ HUNDRED METER FARMERS WALK, “7″ PULL UPS, “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

HOW ABOUT IT CROSSFIT ERBIL???

ROW 2K

REST 10 MIN

ROW 2K

POSTING YOUR SLOWEST TIME! THAT IS THE ONLY ONE THAT COUNTS! SO ROW HARD…

OR

3 ROUNDS FOR TIME

50 BOX JUMPS

7 DEAD LIFTS

5 PULL UPS

ON THE NINTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “9″ KETTLE BELL SWINGS, ”8″ HUNDRED METER FARMERS WALK, “7″ PULL UPS, “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

MARK YOUR CALENDAR, OUR NEXT ROWING SEMINAR IS JANUARY 17TH. SIGN UP TODAY BECAUSE THERE IS ONLY 9 SLOTS AND THEY GO FAST!

REST!

WE WILL BE SCHEDULING MASSAGES AGAIN NEXT SATURDAY. FROM 10-2, SO FAR MEMBERS HAVE ENJOYED THE 15 MINUTE MASSAGE AFTER THE WOD. WE ARE GOING TO KEEP THEM GOING FOR AS LONG AS YOU WANT THEM!

DON’T FORGET TO SIGN UP FOR THE GYMNATSTICS CERTIFICATION: http://www.regonline.com/GymKYJan2009

ON THE EIGHTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “8″ HUNDRED METER FARMERS WALK, “7″ PULL UPS, “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

TEN ROUNDS FOR TIME

250 METER ROW

25 BENCH PRESS

OR

5 ROUNDS FOR TIME

400 METER RUN

20 MED BALL TRUNK TWIST TOSS

20 GHD SIT UPS

ON THE SEVENTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “7″ PULL UPS, “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

ONLY 1 ROUND

400 METER OF FARMERS WALK

60 PULL UPS

2000 METER ROW

OR

200 KETTLE BELL PUSH UPS FOR TIME

ON THE SIXTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “6″ KNEES TO ELBOWS, ”5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

ARE YOU A “CLOCK WHORE”?

Definition of a Clock Whore: Person who is so obsessed with beating
the clock/others that they will prostitute themselves and sacrifice
important and vital components of training such as range of motion,
repetitions or other performance metrics for a “better” time.

INTEGRITY IS LIKE VIRGINITY, YOU ONLY LOSE IT ONCE!
 

“JUST”

150 AIR SQUATS

800 METER RUN

150 AIR SQUATS

 OR

5 ROUNDS FOR TIME

10 PUSH JERK

20 KNEES TO ELBOWS

ON THE FIFTH DAY OF CHRISTMAS MY CROSSFIT GAVE TO ME: “5″ RING DIPS, “4″ HUNDRED METER RUN, “3″ MED BALL CLEANS, ”2″ HEAVY SNATCHES, AND A  THOUSAND METER ROW.

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