Memorial Day BBQ Coming!

Who's up for our first CrossFit 1013 BBQ? We'll have a grill to cook on. Everyone can bring one of their favorite dishes. It does not have to be Pale0 by the way. This will be a good time to hang out with some of your fellow members after a WOD on Saturday May 25th. I will have a sign up sheet on top of the microwave for people to sign up that are coming. Feel free to invite your family and friends. They can participate in the WOD or just watch. More details to come.

CLEANING TIP AFTER TIRE FLIPS:

Trainer Emilio asked me to pass this on for those of you that got their clothes dirty during the tire flips. 

Hand wash in a mix of Murphy's oil soap and laundry detergent. Don't run through dryer if stain remains. Rewash it until its gone. Use cold water. 

Strength/Skill
Weighted Dips 5-5-5-3-3-3

WOD
A: 10 Rounds 
1 DB Power Clean
1 DB Lunge Right
1 DB Lunge Left         
1DB Push Press       
Rest :30


B: 15 Rounds
1 DB Power Clean
1 DB Lunge Right        
1 DB Lunge Left
1 DB Push Press        
Rest :30
Suggested loading of 40% of body weight


KIKI

Below is Kiki. I had a good, yet very concerning conversation with her last summer at a family party we were both at. We discussed diet and exercise and all the issues she’s had in the past with her health and weight. We had just eaten and she was sipping on her usual diet coke. I listened to her and couldn’t help but feel bad for all that she was going through. I asked her to come to our gym once we opened in September and start working out with us. She said she would see if she could do it. When we left the party I told Liliana that I really thought her cousin was in big trouble with her health and she was on her way to a crappy, limited future.

I didn’t hear from Kiki until January when she finally decided to join the gym. She decided to give it a try for health reasons. Kiki had been struggling with her weight and diabetes for years and was taking 2 shots of 60 units of insulin and 4 pills a day and 1 pill for her heart. She started coming 3x/week learning how to move and work hard. She started listening to us about her diet. She went Paleo and even dropped her diet coke addiction. Since then, not only is she losing weight and getting stronger, she has gone completely off her medication, with her doctor's blessing. Her blood work came back from her last visit and her glucose levels are almost perfect! She says she feels great and for the first time she sees a future for herself and her family. Kiki has done a great job and continues to come in, now 4x/week and work hard. She is very motivated and motivating. She has convinced her family to go Paleo as well. She works out mainly in the morning at 5:30am. If you see her, say hello. Good job Kiki and thank you for letting us be a part of your transformation.

Kiki on her fully locked out push press during Tuesday's WOD.