Friday, 02.05.10: Hope You Remeber This One...

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"Share the Pain" continues today and tomorrow.  We've already met some great people and look forward to seeing more!  All regularly scheduled CrossFit Classes are available free of charge and regardless of Tier level.  Prove to everyone that you've been talking to that you weren't kidding about how hard the workouts are.
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.

 

QOD

Many of you are bringing in tons of friends for "Share the Pain".  How would having yours friends and family working out right next to you affect you?  Would you find yourself pushing harder?  Would you take time duuring your workout or after to help them through the rest of theirs?

WOD

3 rounds for time of:
100 m Sandbag Run
15 Burpees

 

8 Comments:

1. Only 3 rounds?
Comment by kona — February 4, 2010 at 8:11pm
2. Would you want more? I was planning on giving you the 90lbs. sandbag, dear...
=)
Comment by Zach@CFLV — February 4, 2010 at 8:54pm
3. duck-walk's can go to hell.
Comment by T. Scholl — February 4, 2010 at 9:23pm
4. I've never carried 90#. That's like carrying a kid. I don't have kids. LoL. My goal is the 15 burpees without stopping.
Comment by kona — February 4, 2010 at 9:25pm
5. OMG...if you think the workout of the day looks easy for god's SAKE don't say anything.

First, you're probably WRONG and its harder than a mofo.

Second, even if it is easy, tomorrow's WOD will make up for it, without a doubt.

Geeeeze.
Comment by Thomas Moore — February 5, 2010 at 7:49am
6. So we are warming up whit 3 rounds of sandbag run and burpees.....cool
Comment by hector — February 5, 2010 at 7:56am
7. For you Hector, its 800 meters.
Comment by Thomas Moore — February 5, 2010 at 8:13am
8. I never said I wanted "more", I was just making sure he wasn't going to surprise us with something else ;-)
I think the sandbags were easier to carry than the medicine balls, but a bitch to get up on the shoulders. And of course those burpees burn my legs.
Can't wait to see what Saturday will bring (so I can do it on Sunday).
See you tonight at the movies.
Comment by kona — February 5, 2010 at 4:14pm

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