WOD 3/8/2011

Practice Skin the Cat

Choose a set of dumbells
3 Rounds
10 Renegade Rows
10 Overhead Lunges
10 DB Snatches
10 DB Tuck Jumps

Marc: 30# / 6:03
Charlie: 30# / 8:45
Richard: 25# / 6:06
Jay: 25# / 8:09
Arnold: 25# / 8:26
Gabe: 25# / 10:30
Frank: 20# / 10:52
Jeff N: 25# / 11:27
Chappy: 20# / 4:18
G: 20# / 5:46
Bang Bang: 20# / 6:31
Nick: 20# / 8:01 - 1:30 pm
Nick: 20# / 10:07 - 6:00 am
Tim: 20# / 11:17
Angelina: 15# / 7:21
Jenn C: 15# / 7:32
Erlinda: 15# / 8:52
Kate: 15# / 9:46
Tara: 15# / 11:45
Barbie: 10# / 8:54
(Derek): 25# / 9:08
(Jarah): 15# / 5:30
(Lorie): 15# / 9:00
(Kim): 10# / 7:47
(Corene): 10# / 8:33
(Stacey): 10# / 9:16

T-Shirt Order

Guys, you need to get your money in for T's by Wednesday. That is the deadline! Ladies, we are covering the midnight shirts so you are good. Gentlemen, if you want that dark midnight color we are subbing out another shirt that is very similar (in order to deal with the 12 order minimum). It is a different brand and almost the same color. If this is a problem, come and get your money back or change your color order by Wednesday.

Burpee Helen Details

Here is the info. for the Burpee Helen Finals this Saturday beginning at 10AM at the gym. All regular classes are canceled that day including CF Kids. Potluck and partying to begin around 12:15. Please bring your family and friends to see you in action and to hang out for food and drink after!


Burpee Helen Schedule
10:00 AM- Group Warm Up
10:15 AM- Peggy,Barbie, Lorie / Austin,Joel McMann,Jeff, Kyle B
10:45 AM- Angelina, Kelly, Maria, Jen B,Kate,Jarah,Fran,
Carrie,Stacy
11:15 AM- Johny,JZ,,Terry,Derek,Nick,Shay,Wade, Jenn C,
Corene,KJ
11:45 AM Tara,Erlinda,Marc,Kyle Thornton, Charlie,Troy Barron
12:15- Winners Prizes, Paleo Potluck, Party!


Paleo Food Assignments
Meat 11:45 Heat
Veggie 11:15 Heat
Fruit 10:45 Heat
Dessert 10:15 Heat
Plates, silverware, napkins etc. Free Loaders and Spectators

Prizes
1st Mens Adv $125
2nd Mens Adv $50
3rd Mens Adv $10 Starbucks

1st Womens Adv $125
2nd Womens Adv $50
3rd Womens adv $10 Starbucks

1st Most improved $125
2nd Most improved $50
3rd Most Improved $10 Starbucks

WOD 3/7/2011

Daily WOD
3 Rounds:
800m Run
15 Step Ups
15 Pullups

Jeremy: 14:58
JZ: 17:00
Angelina: 20:15
Charlie: 23:11
Shay: 24:07
(Erlinda): 16:27
(Jarah): 16:37
(Peggy): 17:00
(Carrie): 18:28
(Fran): 19:38
(Stacy): 19:40
(Brian): 19:53
(Jack): 20:11
(Kate): 21:19

Strength Class
A. Squat %65x5,%75x5,%85x5+
B. Front Squat 10,8,5,3,1,1,1

Strength WOD
5 rounds
3 Push Jerk 155/103
5 Toes through Rings
7 Burpee to C2B pull ups
9 Unbroken Double Unders

Corene
Kyle
Bang Bang
Jeff
Nick
Lorie
Derek
Fisher
Tara
Richard

CrossFit Kids Big Dogs
Skill: KB Work

5 Rounds:
15 KB Swings
15 KB Snatches
15 KB SDLHP

Dylan: 10:37
Matt: 11:01
Jeremy: 11:29


Skills Class
2 Hand KB Swings
KB Snatch
KB C&J
Lunges and Variations
Scaling

WOD 20 Min Cutoff
5 Rounds
20 Russian KB Swings
20 KB Snatches
20 Lunges
20 Pullups

Amie
Christy
Jessica

Survey Results

Guys, we wanted to take some time to let you know the results from our recent CFL Client Satisfaction Survey. First, we'd like to thank you for taking the time to give us your very honest and extensive feedback. That was exactly what we we're looking for so that we can better deliver to you the most awesome CrossFit Gym ever! As you might imagine, suggestions and requests were all over the map. While we appreciate all of your individual concerns we need to focus on discernible patterns that we can address. Here's the 411:

Additional Classes
The largest request as a group was for the gym to be open on Sunday. So, we will add a Sunday Class from 11-1 each week with a rotating cast of trainers. 11-12 will be skill work (i.e. Oly lifts, gymanstics, KB work, rowing/running technique etc.). From 12-1 there will be a WOD. The WOD will start promptly at 12, just like the Strength WOD starts at 1PM. If you just want to do the WOD you need to be ready to go at 12 sharp. Warmed up and everything, should the trainer decide time is a constraint.

The next biggest body of requests was for a 6:30PM option 5x week. We are going to split the difference with you and add Monday 6:30 and postpone adding the Friday 6:30 for a bit.

There are other requests for more morning classes at different times. Some folks want 5AM, some 6 or 6:30AM some 8AM and some 9AM. We have every intention of expanding our morning schedule. BUT, our resources, (energy,sanity, generally awesome attitudes) are limited. We are not able to add more morning times quite yet. We sincerely apologize for the delay and it is now at the top of the priority list.

Also, we understand that the schedule can be confusing. It has evolved into it's current form as a result of juggling many concerns. We would like to move towards a unified schedule (everything on the hour/less random) without turning the world upside down all at once. There were requests to this effect. So, we are taking the 1:30 on Tuesday and Thursday and making them 12 Noon classes instead. Now there will be a 12 Noon class 6x week. Also, the Monday 11AM will go away. We don't like to take classes away from you guys but it makes the most sense especially with 9AM? or other morning classes on the horizon.

Lastly, please understand that nothing is for free. We would love to drop 8 more classes into the schedule next week and in doing so add a shit ton of value to the program for you guys. Don't worry it's coming. BUT, again, our resources are limited. Personally I (Ian) teach 14+ classes a week not counting any intro sessions or classes I may have to cover. Kyle and myself teach most of the classes ourselves (a huge thank you to the other trainers for all that you do!). Adding classes can result in becoming overworked, overtrained, run down, craptastic and a general decline in the experience the client receives. We will not knowingly compromise the level of service and coaching we give you. It needs to be a top notch every time!

FYI the new schedule will begin the week starting 3/20. Although Sunday the 20th will be the gymnastics seminar so regular Sunday class will be canceled that day.

Nutrition
Everyone very clearly requested more help with nutrition. We apologize for failing you on this! We will hold quarterly nutrition seminars from this point forward as a service to existing clients. The first CFL Nutrition Seminar will be Saturday April 2nd at 1PM. The seminar is FREE for existing members. During this time we can cover general paleo concepts/concerns along with eating strategies, recipes, Q & A, sharing of experiences and maybe even some food sampling. Please bear with us while we learn how to create the best experience we can for everyone at CFL. We will also do our best to more often share nutrition related content on the blog.

Individual Feedback
Many folks requested more individual feedback, positive and constructive. To this end when time permits the trainers will take the last 5-10 minutes of each class to cool the class down and discuss the days issues/your performance. We can also do some Q&A at this time on subject matter(s) of your choice. Those of you who have no interest in cooling down, stretching, rolling etc. or hearing what the coach has to say are free to go.

Thank you! We love you guys! Our sole purpose as a gym is to make your experience at CFL a 10 in all regards. So we will now get back to the business of doing so...

WOD 3/5/2011

Power Clean 3-3-3-3-3

10 Rounds of:
30sec on 30sec off
D-Ball slams 20lbs/12lbs
Post total Reps

*Don't forget Girl on Girl WOD today at 2:30 "Cindy and Jello Shots"

Fisher: 95, 125, 155, 185 (fail), 155 / 146
Nate: 115, 125, 135, 145, 155 / 84
Jeff: 95, 105, 115, 125, 115 / 140
Tara: 75, 95, 105, 105, 110 x2 / DNA
Angelina: 63, 73, 85, 90, 95 / 175
Mason: DNA / 152
Jeremy: DNA / 149
Dylan: DNA / 143
Nick: DNA / 121

WOD 3/4/2011

Daily WOD
Row 2000m

Push Jerk and Split Jerk Technique Work

JZ: 7:23.4
Jeremy: 7:35.8
Joel: 8:03
Robyn: 8:15
Jenn C: 8:28.7
Peggy: 8:36.7
Carrie: 8:47.8
Maria: 8:57.1
Jack: 9:02.4
Jen B: 9:13.2
Kim: 9:30

Strength Class
A.Dead 40%x5,50%x5,60%x5
B.Single Leg RDL with Dumbbell's 3x12

Strength WOD
10,9,8,7,6,5,4,3,2,1
Ring dips
Jack Knives
then...
Ring rows
V-Up's
then...
Push ups
Sit ups

Derek
Nate
Erlinda
Kelly
Jarah

Skills Class
Turkish Getups to Warm Up

Frankenstein Squats
Front Squat
Clean

AMRAP 15 Min
20 Air Squats
10 Pushups
50 Single Leg Singles

John
Mike
Jessica
Christy

For the Paleo Sweet Tooth

Paleo Apple Crisp:

Apples:
Four Gala or Granny Smith Apples, peeled and small diced (1/4"x1")
1 T. Arrowroot Powder
1 tsp. Ground Cinnamon
1/2 tsp. Ground Nutmeg
1/4 tsp. Ground Ginger
1/4 tsp. Cayenne Pepper
Dash of Sea Salt

Crisp Topping:
2 T. Coconut Oil, melted
1/2 C. Almond Flour (I used the raw almond meal...no need to use blanched here)
1/4 C. Ground Flax Seed
Handful of Walnuts, ground
1/4 C. Sliced Almonds
1/4 C. Dried, Shredded, Unsweetened Coconut
1 T. Pure Maple Syrup
1 tsp. Ground Cinnamon
Dash of Sea Salt

Mix all ingredients together.
1. Preheat oven to 350F
2. Rub four 8oz. ramekins with coconut oil
3. Toss together all apple ingredients in a bowl, and evenly distribute the mixture to the four ramekins.
4. Top with Crisp Topping mixture.
5. Bake for 45-60 minutes, until apples are soft and topping is golden brown.
6. Serve topped with Coconut-Cinnamon Crema (Yes, the photo shows vanilla ice cream! You decide.)

Coconut-Cinnamon Crema
Makes Four Servings

Ingredients:
4 T. coconut milk (regular, not reduced fat)
1 tsp. cinnamon
Drop of raw honey

Whisk all ingredients together.
THANKS CORENE!!!!

Update on the Girl on Girl WOD this Saturday

All girls welcome and wanted for the Girl WOD this Saturday starting at 2:30. We will start the fun by us all doing “Cindy”. I heard she is not that easy, but we can all have our own way with her. Wear any pink you have, and we even will have some accessories to go with it. After the WOD, we are going to do some minute-to-win-it games and of course Jell-O shots! Plan on an afternoon of fun, games, and some surprises. The boys are welcome to wait for us at the Mirage where then we will join them for some more craziness. Hope to see you all there!

Ladies from Skills Class are welcome.

From the powers that be that control all CFL Girl on Girl WODs.

WOD 3/3/2011

Planche Progressions....

Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One-legged squats, alternating
33m Handstand walk

More Gymnastics Compliments of Crossfit Verve. And don't worry we have all kinds of modifications/scaling so everyone can get a good workout and develop their skill sets.

Arnold: 17:48
(Shay): 11:38
(Kate): 12:00
(Jen B): 12:01
(Gabe): 12:25
(Lucke): 13:08
(Erlinda): 13:12
(Jessica): 13:19
(Jenn C): 13:20
(Corene): 13:29
(Angelina): 13:33
(Tim): 13:59
(Barbie): 14:08
(Nate): 15:42
(Stacey): 16:03
(Jay): 16:03
(Lorie): 16:42
(Dani): 17:09
(Tara): 21:37
(Kyle): 22:56
(Frank): 25:28

Jason goes Snowcaving

Coach J in his O-Squat pose on a recent weekend snow caving excursion. Are you guys getting out in the world and using your CF super powers???

Food

Super Paleo Smoothie - 1 1/2 - 2 cups Unsweetened coconut milk, 1 cup of frozen berries, 1 banana, 1 heaping tablespoon of almond butter, 2 raw cage free organic eggs (GrantFarms.com). It's really good! If you are freaked about eating raw eggs you can do some research online, I was looking here the other day: http://www.marksdailyapple.com/drinking-raw-eggs/ You could also sub egg white powder for protein. Total prep time = 2 minutes.

3 eggs, mixed frozen greens (mustard, collard and kale - these make lettuce look like white bread), little cheddar cheese and pepper. Total prep time = 5 minutes (greens were left over from night before)

Hope you guys enjoy!

WOD 3/2/2011

Daily WOD
4x3 Overhead Squat

6 Rounds:
10 Box Jumps (scale height so you land almost standing)
10 Burpees
10 KTE
Jeremy: 7:04
Jeremy: 7:10
Joel: 10:01
Arnold: 11:46
JZ: 16:05
(Jarah): 9:25
(Angelina): 10:05
(Peggy): 10:12
(Kim): 10:15
(Maria): 11:20
(Kate): 12:06
(Jack): 12:20
(Jen B): 12:26
(Lucke): 12:34
(Nina): 12:36
(Terry): 12:49
(Carrie): 13:13
(Deb): 13:34
(Brian): 13:35
(Fran): 14:29
(Chanelle): 15:59
(Jodi): 16:13
(Stacy): 16:27

Strength Class
A. Press %40x5,%50x5,%60x5
B1.AMRAP C2B's
B2.KB Swings (70#/20KG)

Strength WOD
3 Rounds:
Max Reps Front Squat (155/103)
10 C2B's
10 Deads (185/135)

Post time and # of front squats each round
Lorie
Arnold
Jeff
Tara

CFL Kids Big Dogs
Skill: Pose Running

3x800M
MC: 3:02

Skills Class
Pose Running as a Warm Up

Back Squat
Overhead Squat
Dropping
Ring Dips
Ball Slams

WOD
3 Rounds 400m run
10 Ring Dips
20 Ball Slams

Jessica
Amie

Snowman Stampede

Here is a shot Fran sent me of her running in the Snowman Stampede on 2/19/2011. She laid down a time of 1:29:43 on a 10 mile course. Nice work Fran!