Thursday, 02.04.10: "Share the Pain" Is Upon Us! Bring 'Em In!!

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CFLV wildlife in repose!
"Share the Pain" starts today and will run through Saturday night.  Take advantage and bringin as many frineds and family members as you like!  All regularly scheduled CrossFit Classes are available free of charge and regardless of Tier level.  We always have a great time, so let's have some fun.
Movie Night is almost upon us.  The movie of choice is "Food, Inc." Remember that the evening will also be a pot luck event, so be sure to bring in your favorite Paleo or Zone friendly dish!  Sign up at the front desk before you leave!!!  A quick note that some may not find the movie of choice to be appropriate for the whole family.
Beginning next week we will introduce a new structure to the Tier 2 Classes.  Tier 2 classes will have an advanced skill and/or auxillary lift component in addition to a seperate WOD.  The only way to take adavntage of this is to test into Tier 2.

By now, everyone should be aware of the InBody 520 body composition test.  Our goal is to have 50 memebers have the test performed by this Friday.  The results of the test will lead into our first "Spring Leaning Challenge".  Here is the information for those that missed it.

All of those who elect to particiapte in the challenge must have their InBody test results handed to Zach or Joe by this Friday, Feb 5th.  The contest will begin on February 8th and run till March 19th.  At the end of the contest all participants must retest their body fat.  The winner will be determined by greatest percent of change and will be handed a $100 gift certificate to Whole Foods.

To assist you in making better choices regarding food intake we are providing two PDF files describing how best attack this challenge.  The first is a document from Dave Werner of CrossFit Seattle, "What Do I Eat?"  We also have a general food list you can use to build your grocery list around.

WOD

"Team Work"

For Time:
400m Run
15 Tire Flips
Duck walk
100 Partner Pull Ups
Duck walk
15 Tire Flips
400m Run

3 Comments:

1. Those food lists are great - if you want to optimize body comp., just stick to the foods on the list and eat moderately 5 - 6 times per day. Try taking one food from each of the meat, vegetable, and nut/seed list to make a complete meal!

P.S. I didn't know I made such weird faces when I talk...hmm, I'm gonna talk less.
Comment by Zach@CFLV — February 3, 2010 at 11:12pm
2. Does MEPS still do Duck Walks?
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