Thursday 01/10/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.

REST DAY!!

Miss a workout? Come make it up or come in and work on some mobility or a skill. Don't overdo to it today and rest up for tomorrow.

Wednesday 01/09/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.


Strength/Skill
Zercher Squat 5-5-5-3-3-3

WOD
A: For Time
12-9-6 Reps of
Deadlift
Hang Power Snatch
Overhead Squat

B: For Time  
12-9-6 Reps of
Deadlift 135#/95#
Hang Power Snatch 135#/95#
Overhead Squat 135#/95#

Tuesday 01/08/2013

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results. To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.



WOD
A: Michael with a row
3 Rounds for time
Row 500m
25 Superman Holds
25 ABMAT Situps

B: Michael with a row
3 Rounds for time
Row 1000m
50 Back Extensions
50 ABMAT Situps

Monday 01/07/2013

Paleo Challenge!

Sounds like we have enough people interested in participating in a Paleo challenge. We will have an informal Q&A session this Saturday 01/12 at 11:30 right after the 10:30am session. This session will be a high level overview of what Paleo is and how it can benefit you no matter what your goals are.

The Paleo challenge will be for 30 days starting on the following Monday 01/14 and end on 02/15. There will be a $10 buy in. All money will be paid out to the top 3 people with the best results.  To participate you will submit a before picture at the beginning of the challenge to us. You can have this picture taken anywhere you want by whoever you want. At the end of the challenge you will take an after picture and submit it as well. We will cut off the the heads of all the pictures and put the before and after pictures side by side. We will let the gym vote to see who looks like they had the best results. You can start looking at this website for additional information on the Paleo diet http://whole9life.com/. This challenge is open to all members and Grouponers.


Strength/Skill
Power Clean 3-3-3-1-1-1


WOD
A: For Time:
40 Singles
10 Knee Tucks
36 Singles
9  Knee Tucks
32 Singles
8  Knee Tucks
28 Singles
7  Knee Tucks
24 Singles
6 Knee Tucks
20 Singles
5 Knee Tucks


B: For Time:
20 Double Unders
10 Toes to Bar
18 Double Unders
9 Toes to Bar
16 Double Unders
8 Toes to Bar
14 Double Unders
7 Toes to Bar
12 Double Unders
6 Toes to Bar
10 Double Unders
5 Toes to Bar
8 Double Unders
4 Toes to Bar
6 Double Unders
3 Toes to Bar
4 Double Unders
2 Toes to Bar
2 Double Unders
1 Toes to Bar

Friday 01/04/2013

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.


Strength/Skill
Weighted Pull Ups 3-3-3-1-1-1

WOD
A: 3 Rounds for Time:
12 Dead lifts
9 Hang Power Cleans
6 Push Jerks

B:3 Rounds for Time:
12 Dead lifts 155#/105#
9 Hang Power Cleans 155#/105#
6 Push Jerks 155#/105#

Thursday 01/03/2013

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.

Adam Schmalz, current member, is looking to participate in the Tough Mudder event on Saturday May 18th or Sunday May 19th. He was thinking of starting a CrossFit 1013 team for the event. If you're interested in participating on the team send me an email at nolalde@crossfit1013.com

Strength/Skill
Back Squat 3-3-3-1-1-1


WOD
A: For Time 
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Shoulder Press
Ring Rows
  
B: For Time
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Hand Stand Push Ups
Pull Ups

Member Jose fighting through the dumbbell WOD last week.

Wednesday 01/02/2013

Groupon buyers to start your sessions please click on the "COMING?" tab to the left and RSVP for an open class. On your first visit bring your Groupon and arrive 10 minutes before the class starts to get registered, Thank you.

We are looking into having a Paleo challenge for maybe 30 or 60 days. There will be some sort of cash buy in and the money getting paid out to winners of the challenge. Post to comments what your thoughts are on this? If we get enough interest I will also see about having some kind of Q&A session before we start for people to come and ask questions about the Paleo way of eating and how it can be used to attain your goals. Post to comments.

Strength/Skill
Hang Power Clean 3-3-3-1-1-1

WOD

2K meter row for time

Last 2 sessions of 2012