Monday, 02.08.10: Spring Leaning Starts Today!!

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Sharing Pain can be fun!! 

 A very big congratulations to all of you who recently finished the Elements Course.  All who came in for the last day smoked their previous time on the Day 1 workout!  These are the people who you'll be seeing a lot more of in the gym so be sure to introduce yourself:

Ashley Julien Joe Rivera Tera Anderson Brooke Olson
Tim Metivier Evan Green Giles Pummill Meagan Ty
Brian Cole Tara DelRossi Nicole Camacho Katie Kolonich
Austin Cram Tony Barrila Abi Aikins Kristin Edholm
Brittney Cram Kimberly Owen Franklin Tallah Jen Willis
Lenzi Cram Mary Beth Pierce Chris Hawthorne Kyle Rogers

Today begins our first "Leaning" Challenge!!  Everyone who wishes to participate should have already handed over the results of the InBody test.  These results will be posted up on a section of white board for review.  The contest will culminate on March 19th.  Participants will have until the following Monday, March 22nd, to hand in their retest.  The results will be tallied and posted no later than Friday March 26th. 

To reiterate, we are going to be looking for the greatest percentage of change between the two tests.  For example, a drop from 10%BF to 7.5%BF is a greater percent change than a drop from 20% to 16%. 

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.

TTOD
The following information, provided by Centurian CrossFit and CrossFit LA, will guide everyone on how to take care of their hands in order to help prevent torn calluses.  It also provides information on taping your hands if you are suffering from a current tear.  Good athletic tape can be purchased at WalMart for less than 6 bucks, although we try to have some on hand at the gym.  Be sure to bookmark this information and review often.  Hand tears are a pain in the arse and make it rather difficult to complete a workout that includes holding onto something.
 
WOD                                              

For Time:                                      
15 Clean and Jerks, 135#/85#
--then--
10 rounds of:                                
5 Pull Ups
10 Push Ups
15 Squats
--then--
15 Clean and Jerks, 135#/85#

T2WOD

Work up to heavy Power Snatch
(15min TIme Limit)

5 rounds for time of:
2 Curtis P's
30 Air Squats

5 Comments:

1. Congrats to all the new folks - I've had the pleasure of meeting a few already. Hope to see some of you at 6am.
And check out the first WOD of the week. WOW!!!
Comment by kona — February 7, 2010 at 7:29pm
2. Just to reiterate - the new programming for Tier 2 starts this week (hence the seperate T2 WOD). This will only be available during Tier 2 Classes (not the 1 & 2 hybrid class time)!

As always, we expect and appreciate all honest feedback about this new trial system. We are going to do this for the next few weeks and see how everyone likes it before we make the decision to implement it fully or not.
Comment by Zach@CFLV — February 7, 2010 at 10:13pm
3. And once again - CONGRATS to the "Elements" grads! You guys and gals like to work hard!! I'm totally proud and look forward to working with you in the reguular CrossFit classes!
Comment by Zach@CFLV — February 7, 2010 at 10:57pm
4. I cant get either of the pdfs for the "leaning" challenge to pull up. I keep getting an error message. Is any one else having this problem?
Comment by Marissa — February 8, 2010 at 7:50am
5. Curtis Pizzle Strikes Again!!
Comment by T. Scholl — February 8, 2010 at 3:36pm

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