Saturday, 02.06.10: Thanks To Everyone Who Came For Movie Night!

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Today's CrossFit Power Class will be held at 10am instead of 12 noon!  Make sure you get in here for it 'cuz the wod looks gnarly!! 

Zach and I would like to thank everyone who came by for Movie Night!  The food was delicious and the company was beyond friendly.  We're very much looking forward to the next one!  Thanks everyone!!

Today is the last day of "Share the Pain" guys!  We've had a fantastic turn out so far, and met tons of new people.  Be sure to take advantage of the last day and get as many friends and family in here as you can.

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.

We have extended the deadline for handing in your test results to Monday the 8th.  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
"Fractured Helen"

3 Individually timed rounds of:
400m Run
21 KB Swings, 24kg/16kg
12 Pull Ups

CFPWOD
Snatch Balance
3-3-3-3-3 working to your heaviest triplet 

"War Machine"
1 Deadlift, 315#/225#
5 Weighted Pull Ups
10 Clapping Push Ups
15 Jump Squats, 45#/35#

2 Deadlift, 315#/225#
5 Weighted Pull Ups
10 Clapping Push Ups
15 Jump Squats, 45#/35#

3 Deadlift, 315#/225#
5 Weighted Pull Ups
10 Clapping Push Ups
15 Jump Squats, 45#/35#

4 Deadlift, 315#/225#
5 Weighted Pull Ups
10 Clapping Push Ups
15 Jump Squats, 45#/35#

5 Deadlift, 315#/225#
5 Weighted Pull Ups
10 Clapping Push Ups
15 Jump Squats, 45#/35# 

5 Comments:

1. I am "sofa king" ! I am sofa king sore from stupid duck walks and sand bags! I can hardly walk down my farging stairs this morning! But I will be there tonight with "Milfy" because I am "sofa king" dedicated. But know this... I will be cursing you in my mind!
Comment by shawn callahan — February 6, 2010 at 9:53am
2. What's crazy about today's power wod, is that I actually ran a temporary protection order against a guy named "war machine" true story.
Comment by Tina — February 6, 2010 at 10:18am
3. Too funny Shawn! And the CF Power WOD was awesome! Now for rest, my hamstrings hate me :)
Comment by Lauren — February 6, 2010 at 3:13pm
4. I told you cork suckers I would come no matter how much my farging legs hurt from last 2 nights! Even though I can't drive my car or walk for a few days, I showed you! Lesson learned: Never take 2 weeks off again!
Comment by Shawn Callahan — February 6, 2010 at 8:15pm
5. It was great to workout with all of you guys again! Thanks Joe, Jared, and Zach!! Hope to see you again soon....
Comment by Jennifer Roberts — February 7, 2010 at 8:14am

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