A Challenge.

THERE WILL BE NO WORKOUT SATURDAY. Andrew and Tony will be at CrossFit Bellevue for a seminar by CrossFit founder Great Glassman.

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Today marks the beginning of the STAY RIGHT THROUGH WINTER CHALLENGE, known hereafter as SRTWC.

Why are we doing this?

We are all going through this because

1. It's fun!
2. It keeps us accountable for our own progress.
3. It will allow us to stay healthy through the holiday season.
4. Whoever does "best" in each category will win our new upcoming merchandise!

Think of this as 'warm-up week'- everything actually starts next Monday. Time to prepare by gathering as much information as possible to get us mentally and physically engaged 100%. We will share more as the week goes on.

We will have three groups for the SRTWC: weight loss, weight gain, and performance. You will classify which category you fall into and will follow guidelines throughout SRTWC. These include workouts, nutrition, recovery, supplementing and other practices. Everyone will have to take before pictures. Everyone will keep a log- either the comp books in the gym and/or online in a blog format (example 1, 2, 3, 4, 5.) Everyone will commit to exercising at least 4x/week, regardless if that's at FCF or elsewhere. Everyone will succeed.

And as always, please let Andrew know if you have any questions, concerns or comments.

(DAY -7)

WOD

for time:

100 squats

100 push presses, 20kg/15kg

75 squats

75 push presses, 20kg/15kg

50 squats

50 push presses, 20kg/15kg

25 squats

25 push presses, 20kg/15kg

AOD

"Community and Camaraderie Are the Foundations of 21st Century Business"

by Andrew Kortina

Have you ever been on a "diet" before? Which one(s)? Did they work? What was the easy part, if any? The hard part? Would you recommend it to someone?

This morning I had the privilege of meeting Greg Glassman after a Crossfit Q&A session at Brooklyn Barbell Club.  The thing I admire most about Glassman and the Crossfit organization is a set of strong first principles combined backed by empirical arguments.  Today, Glassman laid a few core Crossfit tenets:

Crossfit is constantly varied high intensity functional movement.

Functional movements are categorically unique in their ability to express power.

Power across broad time and modal domains is fitness.

Fitness measured across lifespan is health.

Affiliates are a distribution system for the above.

All of these are simple but broad declarations, but instead of relying on dogma, age, experience, or any sort of certificate as a reason Crossfitters should accept these tenets, Glassman always points to results and data derived from experimentation as the grounds for these core principles. “Study data, pay close attention to method, and ignore narrative” when reporting back new findings, he instructs affiliates.

 Read the rest of the article by clicking the link above.

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