CrossFit Kids - Starts this tonight 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. Make sure you RSVP your child. We still have some openings.

There will be no CrossFit Kids classes this Friday March 7th only. 
 
Wednesday 6:45pm Classes Canceled for now starting March 5th

We're seeing some great PR's on the benchmark WODs. Last one is today. We will start taking measurements for those who are in the body composition challenge tomorrow and Friday.

Strength/Skill
Thruster - take 20 minutes to find your 1 rep max

WOD
A: For Time
"Mini Fran"
15-9-6 reps of 
Thrusters
Ring Rows

B: For Time
"Fran"
21-15-9 reps of 
Thruster 95#/65#
Pull Ups
  
*Compare to 01/20/2014

Great job on the rough WOD's last week to everyone. 

The benchmark WODs for the Paleo challenge well be as follows:
1. 1/10 WOD: For Time  Row 1000m 30 Pull Ups 50 Wall Balls 20"/14" 100 Double Unders
2. 1/14 WOD: For Time "Grace" 
3. Today's WOD for time "Fran"
4. 2000m Row

If you are missing any of these WOD's you need to make it up by Thursday this week or we cannot count it towards your improvements.

While we're experimenting with different food choices and different Paleo recipes please keep in mind your goals. Just because it's Paleo does not mean it's a good choice. If you're trying to lose inches keep the Paleo deserts to a minimum. 

SUPER BOWL PARTY - We will be having the Super Bowl at the gym on Sunday February 2nd. The game is scheduled for 5:30pm. You can start showing up anytime after 3pm. We will make this a potluck Super Bowl Party. Even though this is in the middle of a Paleo Challenge, Paleo dishes are not required but encouraged. Feel free to bring the drink of your choice. We have a grill so we can also grill any meats that we bring. I'll have a sign up sheet on the microwave. Sign up and let me know if you're coming. 

Strength/Skill
Thruster - take 20 minutes to find your 1 rep max

WOD
A: For Time
"Mini Fran"
15-9-6 reps of 
Thrusters
Ring Rows

B: For Time
"Fran"
21-15-9 reps of 
Thruster 95#/65#
Pull Ups

 

Great front rack position from Adam.

You can go on to the CrossFit Games website http://games.crossfit.com/ and look up the the participants in our gym by name. You can see where we all stand against other athletes in our division, region and world. It has some cool videos and stories as well. If you have some time check it out.

WOD
A:Fractured Fran
For Time
25 Thrusters
25 Ring Rows

B: Fractured Fran
For Time: 
45 Pull ups
45 Thrusters 95#/65#

These are fun. We will show you once it starts getting a little nicer outside.

Benchmark Week Continues...

I hope you enjoyed the easy day of rowing yesterday. I wanted to have all of you fresh for today's WOD.

Grouponers please remember to get your sessions in before your Groupon expires next month.

Also please remember to bring your extra pair of shoes so you don't track water into the gym.


WOD
"Fran"
For Time
21-15-9 reps of
Thrusters 95#/65#
Pull Ups

 Tony Chan's first muscle up recorded.

DAY 3 Paleo Challenge

Remember to send in your before picture to nolalde@crossfit1013.com and get your $10 in if you're participating in the challenge. 

This one's a great dinner idea and a great alternative to real Enchiladas. If you don't have a mandolin slicer think about getting one.  They're great and help out huge when making some of these Paleo dishes. I got mine on Amazon for $30 or $40 I think.

Sweet Potato Enchiladas (Liliana has played with the sauce a bit and has made it way better)
http://paleomg.com/sweet-potato-enchiladas

WOD
"Fran"
For Time
21-15-9 reps of
Thrusters 95#/65#
Pull Ups

Liliana and I before CrossFit and Paleo.

My second CrossFit workout 07/08/2008, "Angie" 100 pull ups, 100 Push Ups, 100 Sit Ups, 100 Squats for time. I, of course only had to do 50 of each. That's me on the right behind the black box.the lady to my left, on the right, was in her 60's and she did all 100 reps. Zoom in and you'll see I have a rubber band around my waste to assist me in my pushups. The black box was for my jumping pull ups. Very humbling