The Foods You Shouldn't Touch With a Ten Foot Pole

So What Foods Should You Avoid Like the Plague?

Soda - In my mind this is where most people will get the biggest payoff for the amount of effort involved. The average person consumes more than one gallon of soda per week. Reducing or eliminating soda from your diet is one of the easiest shifts to make

Doughnuts and Pastries - Overall these foods are worse than soda as they not only contain sugar, typically in the form of high fructose corn syrup, but they also contain dangerous trans fats. The reason I did not list this one first is that they are not consumed by as many people on a regular basis.

French Fries - Oh, they taste so good, but are ever so bad for you as they are loaded with the worst types of fat on the planet -- typically highly refined and genetically modified omega 6 oils, such as corn, canola, and soybean oils.

Nearly All Breakfast Cereals - Breakfast is, without question, the single most challenging meal to eat outside of your home. Most of the typical breakfast offerings will drag your health down. The most commonly consumed breakfast are breakfast cereals, which are merely disguised forms of high fructose corn syrup loaded with genetically modified (GM) grains. But pancakes, French toast, waffles, scrambled eggs and rolls don't do much to improve your health either.

Processed Foods and Snacks - In addition to these specific examples, processed foods in general can contribute to allergies for a number of different reasons. Most processed foods contain a variety of food colorings, flavors, preservatives, and other additives can have a major impact. Junk foods also has a detrimental effect on your gut flora, which has major consequences for your overall health, weight control, and the development of allergies.

Article @ articles.mercola.com

The Foods You Shouldn't Touch With a Ten Foot Pole

So What Foods Should You Avoid Like the Plague?

Soda - In my mind this is where most people will get the biggest payoff for the amount of effort involved. The average person consumes more than one gallon of soda per week. Reducing or eliminating soda from your diet is one of the easiest shifts to make

Doughnuts and Pastries - Overall these foods are worse than soda as they not only contain sugar, typically in the form of high fructose corn syrup, but they also contain dangerous trans fats. The reason I did not list this one first is that they are not consumed by as many people on a regular basis.

French Fries - Oh, they taste so good, but are ever so bad for you as they are loaded with the worst types of fat on the planet -- typically highly refined and genetically modified omega 6 oils, such as corn, canola, and soybean oils.

Nearly All Breakfast Cereals - Breakfast is, without question, the single most challenging meal to eat outside of your home. Most of the typical breakfast offerings will drag your health down. The most commonly consumed breakfast are breakfast cereals, which are merely disguised forms of high fructose corn syrup loaded with genetically modified (GM) grains. But pancakes, French toast, waffles, scrambled eggs and rolls don't do much to improve your health either.

Processed Foods and Snacks - In addition to these specific examples, processed foods in general can contribute to allergies for a number of different reasons. Most processed foods contain a variety of food colorings, flavors, preservatives, and other additives can have a major impact. Junk foods also has a detrimental effect on your gut flora, which has major consequences for your overall health, weight control, and the development of allergies.

Article @ articles.mercola.com

The Foods You Shouldn't Touch With a Ten Foot Pole

So What Foods Should You Avoid Like the Plague?

Soda - In my mind this is where most people will get the biggest payoff for the amount of effort involved. The average person consumes more than one gallon of soda per week. Reducing or eliminating soda from your diet is one of the easiest shifts to make

Doughnuts and Pastries - Overall these foods are worse than soda as they not only contain sugar, typically in the form of high fructose corn syrup, but they also contain dangerous trans fats. The reason I did not list this one first is that they are not consumed by as many people on a regular basis.

French Fries - Oh, they taste so good, but are ever so bad for you as they are loaded with the worst types of fat on the planet -- typically highly refined and genetically modified omega 6 oils, such as corn, canola, and soybean oils.

Nearly All Breakfast Cereals - Breakfast is, without question, the single most challenging meal to eat outside of your home. Most of the typical breakfast offerings will drag your health down. The most commonly consumed breakfast are breakfast cereals, which are merely disguised forms of high fructose corn syrup loaded with genetically modified (GM) grains. But pancakes, French toast, waffles, scrambled eggs and rolls don't do much to improve your health either.

Processed Foods and Snacks - In addition to these specific examples, processed foods in general can contribute to allergies for a number of different reasons. Most processed foods contain a variety of food colorings, flavors, preservatives, and other additives can have a major impact. Junk foods also has a detrimental effect on your gut flora, which has major consequences for your overall health, weight control, and the development of allergies.

Article @ articles.mercola.com

The Foods You Shouldn't Touch With a Ten Foot Pole

So What Foods Should You Avoid Like the Plague?

Soda - In my mind this is where most people will get the biggest payoff for the amount of effort involved. The average person consumes more than one gallon of soda per week. Reducing or eliminating soda from your diet is one of the easiest shifts to make

Doughnuts and Pastries - Overall these foods are worse than soda as they not only contain sugar, typically in the form of high fructose corn syrup, but they also contain dangerous trans fats. The reason I did not list this one first is that they are not consumed by as many people on a regular basis.

French Fries - Oh, they taste so good, but are ever so bad for you as they are loaded with the worst types of fat on the planet -- typically highly refined and genetically modified omega 6 oils, such as corn, canola, and soybean oils.

Nearly All Breakfast Cereals - Breakfast is, without question, the single most challenging meal to eat outside of your home. Most of the typical breakfast offerings will drag your health down. The most commonly consumed breakfast are breakfast cereals, which are merely disguised forms of high fructose corn syrup loaded with genetically modified (GM) grains. But pancakes, French toast, waffles, scrambled eggs and rolls don't do much to improve your health either.

Processed Foods and Snacks - In addition to these specific examples, processed foods in general can contribute to allergies for a number of different reasons. Most processed foods contain a variety of food colorings, flavors, preservatives, and other additives can have a major impact. Junk foods also has a detrimental effect on your gut flora, which has major consequences for your overall health, weight control, and the development of allergies.

Article @ articles.mercola.com

083110 WOD

Warm-up
500m row, then 3 rounds of
10 pull-ups
15 box-jumps
25 sit-ups

WOD:
10 KB Swings - 2 Wall Balls
10 KB Swings - 4 Wall Balls
10 KB Swings - 6 Wall Balls
10 KB Swings - 8 Wall Balls
10 KB Swings - 10 Wall Balls
10 KB Swings - 12 Wall Balls
10 KB Swings - 14 Wall Balls
10 KB Swings - 16 Wall Balls
10 KB Swings - 18 Wall Balls
10 KB Swings - 20 Wall Balls
For time

083110 WOD

Warm-up
500m row, then 3 rounds of
10 pull-ups
15 box-jumps
25 sit-ups

WOD:
10 KB Swings - 2 Wall Balls
10 KB Swings - 4 Wall Balls
10 KB Swings - 6 Wall Balls
10 KB Swings - 8 Wall Balls
10 KB Swings - 10 Wall Balls
10 KB Swings - 12 Wall Balls
10 KB Swings - 14 Wall Balls
10 KB Swings - 16 Wall Balls
10 KB Swings - 18 Wall Balls
10 KB Swings - 20 Wall Balls
For time

083110 WOD

Warm-up
500m row, then 3 rounds of
10 pull-ups
15 box-jumps
25 sit-ups

WOD:
10 KB Swings - 2 Wall Balls
10 KB Swings - 4 Wall Balls
10 KB Swings - 6 Wall Balls
10 KB Swings - 8 Wall Balls
10 KB Swings - 10 Wall Balls
10 KB Swings - 12 Wall Balls
10 KB Swings - 14 Wall Balls
10 KB Swings - 16 Wall Balls
10 KB Swings - 18 Wall Balls
10 KB Swings - 20 Wall Balls
For time

083110 WOD

Warm-up
500m row, then 3 rounds of
10 pull-ups
15 box-jumps
25 sit-ups

WOD:
10 KB Swings - 2 Wall Balls
10 KB Swings - 4 Wall Balls
10 KB Swings - 6 Wall Balls
10 KB Swings - 8 Wall Balls
10 KB Swings - 10 Wall Balls
10 KB Swings - 12 Wall Balls
10 KB Swings - 14 Wall Balls
10 KB Swings - 16 Wall Balls
10 KB Swings - 18 Wall Balls
10 KB Swings - 20 Wall Balls
For time

CrossFit, Cunliffe push limits

"Even though Cunliffe is a certified level one CrossFit instructor, his enterprise is not a formal gym open for business. Just as basketball players and musicians begin their careers in their garage, Cunliffe is taking his first steps that might lead to him opening a real gym in the future."

Link @ guampdn.com

Mondays WOD

08/30/10
Warm Up:
Group Stretch

Strength WOD:
Front Squats
6,5,4,3,2

Finisher:
15 Double Unders
12 Push Ups (Release at the Bottom)
12 Jumping Air Squats
12Min AMRAP



Courtesy of Gator Crossfit

Mondays WOD

08/30/10
Warm Up:
Group Stretch

Strength WOD:
Front Squats
6,5,4,3,2

Finisher:
15 Double Unders
12 Push Ups (Release at the Bottom)
12 Jumping Air Squats
12Min AMRAP



Courtesy of Gator Crossfit

Mondays WOD

08/30/10
Warm Up:
Group Stretch

Strength WOD:
Front Squats
6,5,4,3,2

Finisher:
15 Double Unders
12 Push Ups (Release at the Bottom)
12 Jumping Air Squats
12Min AMRAP



Courtesy of Gator Crossfit

Mondays WOD

08/30/10
Warm Up:
Group Stretch

Strength WOD:
Front Squats
6,5,4,3,2

Finisher:
15 Double Unders
12 Push Ups (Release at the Bottom)
12 Jumping Air Squats
12Min AMRAP



Courtesy of Gator Crossfit

Irvington Boys Cross-Country Team Looking To Re-Claim Title

"He works very hard and he's made the most of his talent," said Barry. "He's a good leader in terms of setting the tone and training."

Montaruli spent the summer laboring through long, grueling workouts and increasing his stamina and endurance with crossfit workouts.

Having grown a good deal physically, Montaruli suddenly finds himself as the incoming golden boy, after emerging into the no.3/no.2 runner last season. He now faces the challenge of taking some ownership of a young, unproven team."

Link @ rivertowns.patch.com

West Valley’s marching band goes big time

“The physical things that we are asking our kids to do in a show, which is seven to 11 minutes long, is that not only are they running around the field, but you are putting air into an instrument. It’s incredible what these kids have to do,” Hepburn said.

To prepare them for the physical challenge of the competition, Hepburn pulled out all of the stops.

He said he has been working out with CrossFit by BodyFit and that he brought in Kevin Penner, the owner of the gym, to train West Valley’s marching band."

Link @ thevalleychronicle.com

Asheville Citizen-Times Half Marathon profile: Cross training, partners key to running

“Having a partner, someone to train with and someone to be accountable to, is helpful. I also do CrossFit Asheville, which is like boot camp, with lots of strength and core training. I do this twice a week. It really helps with endurance, and I feel like it's a good complement to the running.”

Link @ Citizen-Times.com

Video's from the past week

KB Cert with Jeff Martone

Video's from the past week

KB Cert with Jeff Martone

Video's from the past week

KB Cert with Jeff Martone

Video's from the past week

KB Cert with Jeff Martone

Kill That Voice - Inspiration from CrossFit Watertown

(Words by Lisbeth Darsh/CrossFit Watertown.)
Kill That Voice

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

Link

Kill That Voice - Inspiration from CrossFit Watertown

(Words by Lisbeth Darsh/CrossFit Watertown.)
Kill That Voice

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

Link

Kill That Voice - Inspiration from CrossFit Watertown

(Words by Lisbeth Darsh/CrossFit Watertown.)
Kill That Voice

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

Link

Kill That Voice - Inspiration from CrossFit Watertown

(Words by Lisbeth Darsh/CrossFit Watertown.)
Kill That Voice

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

Link

082710

Warm Up
3 Rounds of
15 Med Ball Cleans
15 KB Swings

WOD
Death by....Sit Ups
Every Min on the Min Sit Ups:
1st min = 1 Sit Up
2nd min = 2 Sit Ups
3rd min = 3 Sit Ups
...
...
18th min = 18 Sit Ups
19th min = 19 Sit Ups
etc...
If you are in the 5th min & and takes you 15 seconds to do 5 Sit Ups
you have 45 seconds to rest till the next round.
Go till you cannot complete the number of situps required for that min.

Finisher
Team Row

082710

Warm Up
3 Rounds of
15 Med Ball Cleans
15 KB Swings

WOD
Death by....Sit Ups
Every Min on the Min Sit Ups:
1st min = 1 Sit Up
2nd min = 2 Sit Ups
3rd min = 3 Sit Ups
...
...
18th min = 18 Sit Ups
19th min = 19 Sit Ups
etc...
If you are in the 5th min & and takes you 15 seconds to do 5 Sit Ups
you have 45 seconds to rest till the next round.
Go till you cannot complete the number of situps required for that min.

Finisher
Team Row

082710

Warm Up
3 Rounds of
15 Med Ball Cleans
15 KB Swings

WOD
Death by....Sit Ups
Every Min on the Min Sit Ups:
1st min = 1 Sit Up
2nd min = 2 Sit Ups
3rd min = 3 Sit Ups
...
...
18th min = 18 Sit Ups
19th min = 19 Sit Ups
etc...
If you are in the 5th min & and takes you 15 seconds to do 5 Sit Ups
you have 45 seconds to rest till the next round.
Go till you cannot complete the number of situps required for that min.

Finisher
Team Row

082710

Warm Up
3 Rounds of
15 Med Ball Cleans
15 KB Swings

WOD
Death by....Sit Ups
Every Min on the Min Sit Ups:
1st min = 1 Sit Up
2nd min = 2 Sit Ups
3rd min = 3 Sit Ups
...
...
18th min = 18 Sit Ups
19th min = 19 Sit Ups
etc...
If you are in the 5th min & and takes you 15 seconds to do 5 Sit Ups
you have 45 seconds to rest till the next round.
Go till you cannot complete the number of situps required for that min.

Finisher
Team Row

082610 WOD

Warm-up:
60 double-unders
Shoulder Dislocates
Good Mornings

Strength WOD:
Bench Press
5-5-5-5-5

Conditioning:
"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different.

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]

082610 WOD

Warm-up:
60 double-unders
Shoulder Dislocates
Good Mornings

Strength WOD:
Bench Press
5-5-5-5-5

Conditioning:
"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different.

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]

082610 WOD

Warm-up:
60 double-unders
Shoulder Dislocates
Good Mornings

Strength WOD:
Bench Press
5-5-5-5-5

Conditioning:
"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different.

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]

082610 WOD

Warm-up:
60 double-unders
Shoulder Dislocates
Good Mornings

Strength WOD:
Bench Press
5-5-5-5-5

Conditioning:
"Test 3"

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

This WOD was posted on the main site on Wednesday. If you can't do a muscle-up...no worries! Pull-ups may be substituted for the muscle-up, however the scoring will be different.

WOD Demo with James Hobart, Heather Bergeron, Stacy Kroon and Chris Gosler by CrossFit Again Faster - video [wmv] [mov]

See "How Fit Are You?" - [pdf]

America's Health Tested by Paleolithic Diet

"Modern day diets are complacently perceived as temporary pursuits to rectify health, rather than a pathway to regulate eating, maintain health and implement a sustainable lifestyle that promotes longevity. In this insightful interview with Paleo Cookbook author Nikki Young, IKFF Certified Kettlebell Teacher and CrossFit Coach, Adam Farrah, explains why nature forced him to change his diet and why paleo living is a life consuming activity."

America's Health Tested by Paleolithic Diet
Original Interview @ livingpaleo.com

America's Health Tested by Paleolithic Diet

"Modern day diets are complacently perceived as temporary pursuits to rectify health, rather than a pathway to regulate eating, maintain health and implement a sustainable lifestyle that promotes longevity. In this insightful interview with Paleo Cookbook author Nikki Young, IKFF Certified Kettlebell Teacher and CrossFit Coach, Adam Farrah, explains why nature forced him to change his diet and why paleo living is a life consuming activity."

America's Health Tested by Paleolithic Diet
Original Interview @ livingpaleo.com

America's Health Tested by Paleolithic Diet

"Modern day diets are complacently perceived as temporary pursuits to rectify health, rather than a pathway to regulate eating, maintain health and implement a sustainable lifestyle that promotes longevity. In this insightful interview with Paleo Cookbook author Nikki Young, IKFF Certified Kettlebell Teacher and CrossFit Coach, Adam Farrah, explains why nature forced him to change his diet and why paleo living is a life consuming activity."

America's Health Tested by Paleolithic Diet
Original Interview @ livingpaleo.com

America's Health Tested by Paleolithic Diet

"Modern day diets are complacently perceived as temporary pursuits to rectify health, rather than a pathway to regulate eating, maintain health and implement a sustainable lifestyle that promotes longevity. In this insightful interview with Paleo Cookbook author Nikki Young, IKFF Certified Kettlebell Teacher and CrossFit Coach, Adam Farrah, explains why nature forced him to change his diet and why paleo living is a life consuming activity."

America's Health Tested by Paleolithic Diet
Original Interview @ livingpaleo.com

Wednesday WOD

08/25/10
Warm Up
1 Mile Run or 2000m Row

WOD:
30-25-15-10 Reps Rounds of:
Burpees
Lunges
Toes to Bar
1200M Run after all the Rounds have been completed.
For Time

3,2,1 GO!!!!

Wednesday WOD

08/25/10
Warm Up
1 Mile Run or 2000m Row

WOD:
30-25-15-10 Reps Rounds of:
Burpees
Lunges
Toes to Bar
1200M Run after all the Rounds have been completed.
For Time

3,2,1 GO!!!!

Wednesday WOD

08/25/10
Warm Up
1 Mile Run or 2000m Row

WOD:
30-25-15-10 Reps Rounds of:
Burpees
Lunges
Toes to Bar
1200M Run after all the Rounds have been completed.
For Time

3,2,1 GO!!!!

Wednesday WOD

08/25/10
Warm Up
1 Mile Run or 2000m Row

WOD:
30-25-15-10 Reps Rounds of:
Burpees
Lunges
Toes to Bar
1200M Run after all the Rounds have been completed.
For Time

3,2,1 GO!!!!

Kids CF 08/25 @ 11:30

Kids Crossfit will have one last mid week class before school starts.
Please leave a comment if you plan on bringing your child(ren) tomorrow.
Reminder, there is no Kids Crossfit this Saturday as the Box is closed for the Kettlebell Cert.

Kids CF 08/25 @ 11:30

Kids Crossfit will have one last mid week class before school starts.
Please leave a comment if you plan on bringing your child(ren) tomorrow.
Reminder, there is no Kids Crossfit this Saturday as the Box is closed for the Kettlebell Cert.

Kids CF 08/25 @ 11:30

Kids Crossfit will have one last mid week class before school starts.
Please leave a comment if you plan on bringing your child(ren) tomorrow.
Reminder, there is no Kids Crossfit this Saturday as the Box is closed for the Kettlebell Cert.

Kids CF 08/25 @ 11:30

Kids Crossfit will have one last mid week class before school starts.
Please leave a comment if you plan on bringing your child(ren) tomorrow.
Reminder, there is no Kids Crossfit this Saturday as the Box is closed for the Kettlebell Cert.

Fish Oil - Why you need it

"Lets start with what you probably do understand: fish oil is fat. And fat, without going into great scientific detail, is responsible for numerous crucial functions in the body. There are three different types of fat: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. For the purposes here we are going to focus on the polyunsaturated fatty acids, namely Omega-3 and Omega-6. "

Fish oil, why you need it
Great article from Crossfit North Atlanta.

Fish Oil - Why you need it

"Lets start with what you probably do understand: fish oil is fat. And fat, without going into great scientific detail, is responsible for numerous crucial functions in the body. There are three different types of fat: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. For the purposes here we are going to focus on the polyunsaturated fatty acids, namely Omega-3 and Omega-6. "

Fish oil, why you need it
Great article from Crossfit North Atlanta.

Fish Oil - Why you need it

"Lets start with what you probably do understand: fish oil is fat. And fat, without going into great scientific detail, is responsible for numerous crucial functions in the body. There are three different types of fat: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. For the purposes here we are going to focus on the polyunsaturated fatty acids, namely Omega-3 and Omega-6. "

Fish oil, why you need it
Great article from Crossfit North Atlanta.

Fish Oil - Why you need it

"Lets start with what you probably do understand: fish oil is fat. And fat, without going into great scientific detail, is responsible for numerous crucial functions in the body. There are three different types of fat: saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids. For the purposes here we are going to focus on the polyunsaturated fatty acids, namely Omega-3 and Omega-6. "

Fish oil, why you need it
Great article from Crossfit North Atlanta.

082410

Warm Up
3 rounds
15 Wall Balls
15 Sit Ups

Strength WOD
OHS 3-3-3-3-3

Finisher
12min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

082410

Warm Up
3 rounds
15 Wall Balls
15 Sit Ups

Strength WOD
OHS 3-3-3-3-3

Finisher
12min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

082410

Warm Up
3 rounds
15 Wall Balls
15 Sit Ups

Strength WOD
OHS 3-3-3-3-3

Finisher
12min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

082410

Warm Up
3 rounds
15 Wall Balls
15 Sit Ups

Strength WOD
OHS 3-3-3-3-3

Finisher
12min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

082310 WOD

Warm-up:
2 rounds of
500m row
20 lunges (10 each leg)
30 Double unders

WOD:
21 Burpees
200m run
21 KB Swings
200m run
21 Box Jumps
200m run
15 Burpees
200m run
15 KB Swings
200m run
15 Box Jumps
200m run
9 Burpees
200m run
9 KB Swings
200m run
9 Box Jumps

082310 WOD

Warm-up:
2 rounds of
500m row
20 lunges (10 each leg)
30 Double unders

WOD:
21 Burpees
200m run
21 KB Swings
200m run
21 Box Jumps
200m run
15 Burpees
200m run
15 KB Swings
200m run
15 Box Jumps
200m run
9 Burpees
200m run
9 KB Swings
200m run
9 Box Jumps

082310 WOD

Warm-up:
2 rounds of
500m row
20 lunges (10 each leg)
30 Double unders

WOD:
21 Burpees
200m run
21 KB Swings
200m run
21 Box Jumps
200m run
15 Burpees
200m run
15 KB Swings
200m run
15 Box Jumps
200m run
9 Burpees
200m run
9 KB Swings
200m run
9 Box Jumps

082310 WOD

Warm-up:
2 rounds of
500m row
20 lunges (10 each leg)
30 Double unders

WOD:
21 Burpees
200m run
21 KB Swings
200m run
21 Box Jumps
200m run
15 Burpees
200m run
15 KB Swings
200m run
15 Box Jumps
200m run
9 Burpees
200m run
9 KB Swings
200m run
9 Box Jumps

Kids Crossfit @11:30 TODAY!!

Warm up

Basic rotational movements to warm up joints, light stretching

Skill work

The Deadlift ( Dumbbell or PVC )

Workout

21-15-9

Jump for height (vertical jump)

Deadlift

Push up

Game

CrossFit Kids – Kick the Can

Cooldown/Stretching

http://kingskidscf.wordpress.com/

Kids Crossfit @11:30 TODAY!!

Warm up

Basic rotational movements to warm up joints, light stretching

Skill work

The Deadlift ( Dumbbell or PVC )

Workout

21-15-9

Jump for height (vertical jump)

Deadlift

Push up

Game

CrossFit Kids – Kick the Can

Cooldown/Stretching

http://kingskidscf.wordpress.com/

Kids Crossfit @11:30 TODAY!!

Warm up

Basic rotational movements to warm up joints, light stretching

Skill work

The Deadlift ( Dumbbell or PVC )

Workout

21-15-9

Jump for height (vertical jump)

Deadlift

Push up

Game

CrossFit Kids – Kick the Can

Cooldown/Stretching

http://kingskidscf.wordpress.com/

Kids Crossfit @11:30 TODAY!!

Warm up

Basic rotational movements to warm up joints, light stretching

Skill work

The Deadlift ( Dumbbell or PVC )

Workout

21-15-9

Jump for height (vertical jump)

Deadlift

Push up

Game

CrossFit Kids – Kick the Can

Cooldown/Stretching

http://kingskidscf.wordpress.com/

08/21/10

Warm Up:
500m ROW
20 Push Ups
15 Air Squats
2 Round

WOD:
20 Wall Balls
400M Run
15 Knees to Elbows
4 Rounds for Time

3,2,1 GO!!!

08/21/10

Warm Up:
500m ROW
20 Push Ups
15 Air Squats
2 Round

WOD:
20 Wall Balls
400M Run
15 Knees to Elbows
4 Rounds for Time

3,2,1 GO!!!

08/21/10

Warm Up:
500m ROW
20 Push Ups
15 Air Squats
2 Round

WOD:
20 Wall Balls
400M Run
15 Knees to Elbows
4 Rounds for Time

3,2,1 GO!!!

08/21/10

Warm Up:
500m ROW
20 Push Ups
15 Air Squats
2 Round

WOD:
20 Wall Balls
400M Run
15 Knees to Elbows
4 Rounds for Time

3,2,1 GO!!!

082010

Warm Up
4 Rounds of
10 Wall Balls
10 Good Mornings
10 Sit Ups

WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 1min 30sec between rounds

082010

Warm Up
4 Rounds of
10 Wall Balls
10 Good Mornings
10 Sit Ups

WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 1min 30sec between rounds

082010

Warm Up
4 Rounds of
10 Wall Balls
10 Good Mornings
10 Sit Ups

WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 1min 30sec between rounds

082010

Warm Up
4 Rounds of
10 Wall Balls
10 Good Mornings
10 Sit Ups

WOD
6 Rounds of:
250M Row MAX EFFORT
Rest aprox. 1min 30sec between rounds

Thursday pics & videos

Thursday pics & videos

Thursday pics & videos

Thursday pics & videos

The Paleo Diet - Explained

Short explanation of what the Paleo Diet or Paleo way of life is. If you want more information, please talk to one of the coaches.

The Paleo Diet - Explained

Short explanation of what the Paleo Diet or Paleo way of life is. If you want more information, please talk to one of the coaches.

The Paleo Diet - Explained

Short explanation of what the Paleo Diet or Paleo way of life is. If you want more information, please talk to one of the coaches.

The Paleo Diet - Explained

Short explanation of what the Paleo Diet or Paleo way of life is. If you want more information, please talk to one of the coaches.

081910 WOD

Warm-up:
400m run
Shoulder Dislocates
Burgener Warm-up as a group

WOD:
Max rounds in 3 minutes of:

95 pound Power snatch, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Power Snatch Execution from Greg Werner on Vimeo.

081910 WOD

Warm-up:
400m run
Shoulder Dislocates
Burgener Warm-up as a group

WOD:
Max rounds in 3 minutes of:

95 pound Power snatch, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Power Snatch Execution from Greg Werner on Vimeo.

081910 WOD

Warm-up:
400m run
Shoulder Dislocates
Burgener Warm-up as a group

WOD:
Max rounds in 3 minutes of:

95 pound Power snatch, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Power Snatch Execution from Greg Werner on Vimeo.

081910 WOD

Warm-up:
400m run
Shoulder Dislocates
Burgener Warm-up as a group

WOD:
Max rounds in 3 minutes of:

95 pound Power snatch, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

Power Snatch Execution from Greg Werner on Vimeo.

Wed Pics & Videos

Wed Pics & Videos

Wed Pics & Videos

Wed Pics & Videos

Register for Fight Gone Bad

Fight Gone Bad 5 is open for registration. Please go to FGB5.org and register yourself under the King CrossFit team. Fight Gone Bad will take place on September 25 at 9am at our box. Matt Feliciano is the team captain and will answer any questions that you may have. Email him at matthew.feliciano@gmail.com

Register for Fight Gone Bad

Fight Gone Bad 5 is open for registration. Please go to FGB5.org and register yourself under the King CrossFit team. Fight Gone Bad will take place on September 25 at 9am at our box. Matt Feliciano is the team captain and will answer any questions that you may have. Email him at matthew.feliciano@gmail.com