Archive for: July 2009

Tire Race at Wilmot Park on PhotoPeach

Row 200m
Burpees 5
Pull-ups 10

Partner up for AMRAP in 20 min

Steve Harwood and his family have a cabin on the lake and have offered to host a crossfit workout / barbeque on Anderson Island Saturday, September 12th.    There will be a sign up sheet in the gym for those who wish to attend and another sheet for what to bring for the barbeque. The plan is to meet at the gym at 8:30am so we can catch the first ferry over to the island.  Bring your families for a fun day at the lake.  Any questions, contact Kathy or Nick.

kathyaprice@comcast.net

niblerrn@comcast.net

We love ”crossfit” and the inherent flexibility in taking it with you where ever you may go.  Mike & I are just returning from our very first cruise, which took us up the inside passage of Alaska.  While out to sea we used the steel beams on the balcony of our stateroom for KTE’s and pull-ups and then mixed in burpees, push-ups, squats, lunges……… on and on.  Fun Trip!!

Judy has been doing crossfit, along with her daughter Jana, for the last 6-8 mo.  She tackles every WOD with a smile and a yes! She is 68 today and managed to do (quite nicely) 150 reps of box jumps, thrusters, deadlifts, OHS, and wall ball this morning along with (2) 400 meter runs.  We love having her as a part of our crossfit family and want to wish her a very happy day!

Saturday, July 25, 2009

Start and end time: 9 am to 5 pm with a 1 hour break.
Other: Possible social gathering and dinner on Saturday night.

The Specialty Seminar will be presented by Robb Wolf

Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!

Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu.

Click on the following link to register:

http://www.regonline.com/builder/site/Default.aspx?eventid=683859