Happy Friday!!

CrossFit Kids - Starts next week Wednesday March 5th at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing. 

Wednesday 6:45pm Classes Canceled for now starting March 5th.

WOD

14.1 - 10:00 AMRAP of

30 Double Unders

15 Power Snatches 75#/55#

REST DAY!!

CrossFit Kids - Starts next week Wednesday March 5th at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing.
Wednesday 6:45pm Classes Canceled for now starting March 5th.

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember we have the first open WOD tomorrow.

New members Steve and Ivan partner up on. a Saturday WOD

 

CrossFit Kids - Starts next week Wednesday March 5th at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Check the "Schedule and Rates" tab for times and pricing.

Wednesday 6:45pm Classes Canceled for now starting March 5th.

WOD

Back Squat 5-5-5-5-5 (work towards your best 5 rep without putting the bar down)

Then

50 Single Leg RDL (50/leg. Don't go heavy especially if you're registered for the Open that starts Friday.)

Then

AMRAP in 10:00 
Turkish Get Ups 55#/35#
Alternate 1 right/1 left

 

CrossFit Kids - Starts next week Wednesday March 5th at 6:45. Kids monthly memberships are 1/2 off for the month of March. Send email to nolalde@crossfit1013.com to enroll your child. 10% discount to siblings. Times are as follows:
3-6  Year Old 

• Wednesday 6:45pm - 7:15pm
• Friday 6:00pm - 6:30pm
• Saturday 10:00am - 10:30am

7-11 Year Old

• Wednesday 7:15pm - 8:00pm
• Friday 6:30pm - 7:15pm
• Saturday 10:30am - 11:15am

SquatDoc - I have one the gym now if you haven't already tried it please do so. It's a great way to open up our tight hips. A good friend created this. This a great mobility tool to have at home and do while watching TV. Some people have taken in interest in purchasing one. They are $29.99 on at www.squatdoc.com. If you'd like you can place your order online and let me know. I can pick them up for us and bring them to the gym.

WOD

A: Helen Intervals with a Row
3 Rounds
500m Row
21 Kettlebing Swing
12 Ring Rows
Rest 3:00

B: Helen Intervals with a Row
5 Rounds
500m Row
21 Kettlebing Swings 55#/35#
12 Pull ups 
Rest 3:00

Check out Rosanna's intensity. Nice pull, fully opening up the hips, shoulders shrugged, elbows high and outside.

Squat Doc demo.

Final Week!

This is the final week of the Paleo challenge. Hopefully you've stayed true to it this past few weeks. Some of us have seen some great improvements in performance along with body composition changes. We will be starting the benchmark WOD's next week. 

WOD
Snatch Grip Halting Deadlift 3-3-3-3-3 (100% of 1RM Snatch)

Then

Snatch Pull 3-3-3  (Use 100% of 1 RM)

Then

With whatever time is left 
Snatch 1-1-1-1-1-1-1-1-1-1

HAPPY FRIDAY!

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30

Strength/Skill
Sled Pushes 2-2-2-2

WOD
A: AMRAP in 10:00
8 Box Jumps
6 Thrusters
6 Bar Facing Burpees

B: AMRAP in 12:00
12 Box Jumps 24"/20"
6 Thrusters 95#/65#
6 Bar Facing Burpees

Sam getting up on that box.

REST DAY!!

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30


Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30

WOD
Weighted Pull Ups 5-5-5-5-5 with
25 Kettlebell 55#/35# swings after each set of pull ups.

Then

Turkish Get Ups (select a weight that you can handle without dropping the bell during set. The reps are per arm)
5-5-5

CrossFit Kids - still working on the hours and start time along with the curriculum for the kids program. Coming very soon. Sorry for the delay.

Massage Therapy Promo - For CrossFit 1013 members only 1 hour full body for $30 (50% off) their first massage 
Or 
30 min massage for $15 (half off) their first massage.

Starting this Saturday 2/22 - complementary warm up chair massage last Saturday of every month from 8:30 - 10:30


Paleo Challenge - we're in the last 2 weeks of the challenge. Hope you're all still hanging in there. We will do the benchmark WODs again the first week of the March.

Strength/Skill
Deadlift 3-3-3-1-1-1

WOD
6 Rounds 1:00 Each
Row (Record Calories)
Push ups (Record Reps)
REST 1:00

Add up total calories and push up reps

Paco has come a long way from when he first started. Here he is during his chest to bar pull ups.

***5:30pm and 6:45pm Classes canceled. More possible. Keep checking***

Congratulations to our 2 teams that participated in the Galt Games Winter Edition. For some it was their first competition. The RX team consisting of Angel, Emilio, Amy and Allie took 17th out of 29 teams. The scaled team consisting of Dean, Adriel, Jamie and Elda took 13th out of 25 teams. We are still considered a fairly new gym so these teams did well. Very proud of them.


WOD
A: 12-9-6 reps, for time of: 
Back Squat
Overhead Squat
Push Jerk

B: 12-6-9 reps, for time of: 
Back Squat 135#/95#
Overhead Squat 135#/95#
Push Jerk 135#/95# 

Compare to 08/05/2013

RX Team - Angel, Allie, Amy Emilio

Scaled Team - Adriel, Elda, Jamie and Dean

Happy Friday!!!

Strength/Skill
Thruster 8-8-8-8 (from the rack they must be unbroken sets. If you need to rest you have to rest holding the barbell. You cannot re-rack the weight)

WOD
Body Weight Fight Gone Bad 3 Rounds, 1 minute per movement of:
Pull Ups
Push Ups
Sit Ups
Air Squats
Burpees
Rest 1 Minute
Add total reps

*Compare to 07/12/2013 

Adriel showing how going Paleo has improved his heavy WODs.

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD.

WOD

Snatch 1-1-1-1-1-1-1-1-1-1 add weight to each set arriving to your best 1 rep snatch. 

Then

Snatch Pull 3-3-3 (use your last weight from above)

Then

8 Rounds of Tabata ABMAT Sit Ups

Notice Nancy's neutral head position as she's getting ready for a heavy clean.

CrossFit Kids Coming Soon! If interested please let me know by sending me an email with ages of kids who would like to participate.



WOD
A: EMOM Rotating after 3 rounds:
1:00 - 3:00 = 8 Ring Rows
4:00 - 6:00 = 2 Clean + 2 Front Squat
7:00-9:00 = 15 Kettlebell Swings
10:00 - 12:00 = 10 Burpees

B: EMOM Rotating after 5 rounds:
1:00 - 5:00 = 8 Chest to bar Pull up
6:00 - 10:00 = 2 Clean + 2 Front Squat 135#/95
11:00-15:00 = 15 Kettlebell Swings 55#/35#
16:00 - 20:00 = 10 Double Burpee

Paleo Challenge Day 27 - We're a little past half way through the challenge. By now most of you, if you've been following your diet, should start noticing changes for the better. Those sugar cravings should be subsiding. Your performance in the gym should be improving. Your energy levels and focus should be improving. Clothes should be fitting different, It's happening for me, especially in my WOD's. I'm certainly feeling a lot better in them. Keep at it we still 3 weeks to go. The challenge ends 02/28/2014. Please let me know if you have any questions.

WOD

Deadlift 3-3-3-1-1-1

Then

50 Single Leg RDL  (50/leg)

Then

50 Sit Ups Get Ups. Use a plate

New member Will Santiago (pictured above) and his brother Orlando have been putting in some good time and effort at 1013. They are showing great improvements in a short time.

Happy Friday!!

Massage Therapist - is available starting Saturday February 8th. You can now RSVP through WODHOPPER. Look for the class session "Massage Therapy 30 Minutes". You can set up 30 minutes sessions.

Please show up to your session on time ready to start. This WOD will take a while. 

WOD
A: 5 Intervals of:
Row 250M
10 Ring Rows
15 Push ups
20 Kettlebell Swings
Rest 2:00

B: 5 Intervals of:
Row 500M
10 Chest to Bar Pull-ups
15 Hand Release Push ups
20 Kettlebell Swings 55#/35#
Rest 2:00

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill or just rest up for tomorrow's WOD. Don't overdo it today if you're not making up a WOD. Remember if you've missed any of the following benchmark WOD's and you're in the Paleo challenge today is a good day to make it up.

This is a great podcast with Robb Wolf and Dr Williams Davis, author of Wheat Belly on why Wheat is so problematic. If you have some time take a listen.

http://robbwolf.libsyn.com/rss

Massage Therapist - is available starting Saturday February 8th. You can now RSVP through WODHOPPER. Look for the class session "Massage Therapy 30 Minutes". You can set up 30 minutes sessions.

WET SHOES - Please bring an extra pair of DRY shoes to work out in. Walking into the gym with wet shoes will be frowned upon.

Massage Therapist - coming February 8th. By Appointment only look for a "Massage Therapy" tab on the site this week.
 
Bring your high socks!

Strength/Skill
Rope Climbs
2-2-2-2

WOD A: AMRAP in 10:00 

5 Power Clean
25 Singles  

B: AMRAP in 15:00 

5 Power Clean 185#/120#
25 Double Unders

Compare to 12/23/2013

Massage Therapist - coming February 8th. By Appointment only look for a "Massage Therapy" tab on the site this week.

Strength/Skill
Weighted Pull Ups
5-5-5-5

WOD 
A: EMOM for 10:00 
1 Power Snatch
1 Overhead Squat
1 Hang Snatch
3 Push Ups

B: EMOM for 20:00 
1 Power Snatch 135#/95#
1 Overhead Squat 135#/95#
1 Hang Snatch 135#/95#
3 Push Ups on Bar

Massage Therapist - coming February 8th. By Appointment only look for a "Massage Therapy" tab on the site this week.

Paleo Challenge - we're heading into week 3. How are people doing? Keep posting the recipes and experience with it. This week is usually when the magic happens if you've been following it.

WOD
A: 4 Intervals Each for Time:  
250M Row
20 Air Squatrs
10 Ring Rows
Rest 90 seconds between intervals. Add up total time 

B: 7 Intervals Each for Time: 
250M Row
20 Pistols (10/side) Alternate legs is permitted
10 Pull ups
Rest 90 seconds between intervals. Add up total time