Beth's Radio Show: Your Other Lover-

Dollars for Reps!

If you love Beth's playlists now is the time to show some love. Call in tomorrow on her afternoon program and pledge to community radio CJTR. The show is from 3 to 4 pm.

Last time I pledged $50 bucks and Beth did 50 burpees!

Don't worry. When you call in you are not on the air!

Gymnastics is Fun!

I want to congratulate all of you for your excellent and disciplined work yesterday on the rings. The journey from childhood into adolescence and adulthood is supposed to be about broadening your horizons but when it comes to the body it is actually more like a de-evolution and the shutting down of possibilities. Way to dig deep and find your inner 6 year old!

A few notes about the movements. Cory easily snatches 70 lbs because his form is so solid.

Jeff is well on his way to an L-sit with one leg extended. Nice work.

Bison meat

We have bison coming in this Saturday. It is $4.00/ pound which is a great deal. Market prices for bison recently went up to $7.00/pound and that is before cutting and wrapping! If you are at all concerned that you will not have enough meat to get you through the winter I recommend picking some up. There is nothing worse than running out and having to resort to store bought meat.

There is also dog food available at $1.25 a pound. This is an older cow that lived out her days on the pasture.

Please respond here if interested.

Thursday, Oct 7, 2010

This is meant to be a Creatine Phosphate workout NOT a glycolitic workout. This means that if you are pounding out the reps and doing your standard metcon the weight is not heavy enough for you. It should be more like, do a couple reps, rest, and so on.

A.

Skill development

wall squats x 7

back bridges x 3

double unders x 20

3 Rounds - Not for time

B.

5 thrusters 105/155 lbs

3 weighted pull-ups @ 20% of your body weight.

As many rounds as possible in 15 minutes.

Paleo Challenge # 2 Winners

Congratulations to Catherine, Wendy and Gwen! You are the winners of flux CrossFit's Second Paleo Challenge!

Here's why:

All of you have embraced the spirit of eating REAL PALEO FOOD and said no to factory farmed meat, eggs and dairy. Through your choices you have supported local farmers who practice an authentic commitment to the land.

The prizes include: one Ido Portal workshop, a copy of Robb Wolf's book and a gift certificate to Nature's Best.

This week in photos

Wednesday, Oct 6 , 2010

A1. TGU x 2 (per arm)
A2. L-SIT x 1 set 15-30 sec.
A3. KB snatches x 10 (5 per arm) 50/70 lbs
Rest 1 minute
3 Rounds

B. Advanced: strict muscle-up to ring dip to 5 sec L-Sit to negative muscle up to back lever to front lever -rest 3 minutes
4 Rounds
Ask your coach for ways to scale Part B.

Tuesday, Oct 5, 2010

A.3 rounds- 90 sec
100 meter shuttle sprint 25 meters there and back x 4
max overhead squats 65/95 lbs
rest 3 minutes

B. Then do 15 minutes of active rest of:
wall squats x 5
body line drill stomach 60 sec
body line drill back 60 sec
handstand x 3 (practice breaking and reestablishing the body line)
skin the cat

Return to Part A.

Monday, Oct 4, 2010

A. Clean - 65% x 1 x 5 sets; 70% x 1 x 5 sets; 75% x 1 x 5 sets. 1 minute rest between sets. If you succeed with all the sets, go as heavy as possible off the clock. This means you will be doing 15 reps in 15 minutes.

B. Box Jumps 20" 24 " 30 sec on 30 sec rest
Pull-ups 30 sec on rest 30 sec
5 Rounds
C. 5 minutes of active rest- run 800 meter or less at 65% intensity
Go through B again.

The Weekend