BLUE FRIDAY!

Have you tried both version of the HSPU (handstand pushup)? Chest-to-wall vs back-to-wall.

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• Saturday 1/25 & Sunday 1/26 - CrossFit Kettlebell Course hosted by FCF
• Friday 1/24, Saturday 1/25, & Sunday 1/26 - Cretus Ex Duellum @ Local's Gym
• Saturday 2/15 & Sunday 2/16 - CrossFit Advanced Kettlebell Course @ Morgan Junction CrossFit

---- WOD for Blue Friday 12/6 "MARY" as many reps* as possible in 20 minutes: 5 handstand pushups 10 pistols, alternating 15 pullups * Traditionally scored by rounds, reps are definitely the more simple scoring method. Post total reps to whiteboard/Cody! ---- NFL Films Preview: Seahawks at 49ers When we get there, who's down for a Superbowl party at the gym?!

Concentration

Lucy M.

Using a band can assist in building strength and range of motion for a strict and kipping pullup.

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WOD

backsquat 20RM

then

"MARY"

as many rounds as possible:
5 handstand pushups
10 pistols
15 pullups

compare to 18JUL2011. Post rounds and reps to whiteboard.

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Strength on Rings

courtesy Essie

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WOD

"MARY"

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols, alternating
15 pullups

compare to 05OCT2010.

Post score to comments or BTWB.

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Check out the skills and mastery of control here:

• strict muscle-up to L-sit
• planche
• iron cross
• handstand pushup
• back lever

How many of these skills do you possess? How many do you want?

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Post Workout Nutrition

Sheena (post-"JACKIE")

There are a lot of different theories out there about post-workout nutrition, but there are some general things that just about all sources agree upon.

What you want:

• protein
• carbohydrates
• quickly

What you don't want:

• fat
• fiber
• sugar

Working out breaks down muscle tissue.  For a period of time after you workout, your muscles are starving for what they need to build that muscle back up.  Protein provides amino acids (building blocks for protein) for building muscle while carbohydrates restore glycogen (energy) to the muscles.  '

The trick is - you have to get these things ingested and digested quickly - within 30-45 minutes!  This is why many people resort to post workout shakes.  Because you are trying to digest quickly, you want to avoid things that slow down digestion like fat and fiber.

Here is a post workout meal recipe suggestion from a fellow CrossFitter's blog.  I tried them this week and they worked great!  Give it a try!

Ingredients:

1 Medium Sweet Potato (around 14oz worked for me)
15 Egg Whites
Cinnamon
 Sea Salt

Directions:

1. Peel and dice Sweet Potato into fairly small cubes
2. Put SP in a skillet sprayed w/ a little Pam (I usually use olive oil or coconut oil to grease my pans, but want to keep my PWO meal as low in fat as possible, hence the Pam)
3. Sprinkle w/ Cinnamon and Sea Salt to taste
4. Cover and cook about 5 minutes, stirring a few times (just long enough to soften the potatoes up a little - you don't want them "mushy")
5. Distribute SP Cubes evenly between 12 deep-ish muffin pan holes
6. Beat 15 egg whites together until they are a little frothy
7. Pour egg whites evenly over the SP cubes in the 12 muffin pan holes
8. Place in Oven at 350 and cook about 20 minutes
9. Pull out of oven and turn pan upside down onto cooling rack
10. Let cool completely before placing in fridge (If you don't let them cool completely, they'll get mushy and soggy)

Check out her complete post for more details.

For further information - check out this article from the Crossfit Journal (subscription required):

Optimized Post-Workout Nutrition for the CrossFit Athlete

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WOD

"MARY"

as many rounds as possible in 20 minutes:
5 handstand pushups
10 pistols (alternating)
15 pullups

birthday pistols!

compare to 08JAN2010.

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To a select bunch of people: You know how I can tell you're not hydrated?!

Because your water bottles have been at the gym collecting dust!

Do you own any of these?

Or maybe you own a pair of these?

These shoes want to be loved.

We are doing a bunch of fall cleaning. You have until the end of the week to claim and take what's yours. After that, we're donating them!

TONIGHT!

We're going to have a blast tonight supporting our own at the 2010 Seattle Invitationals.

Nate recently caught some press. Check it out. See y'all tonight!

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Wow. Shall I order 10 of these? I can hold off on the rowers until March or so. We definitely want these in for the Grand Opening!

All jokes aside, REALLY?! The sad part is that I'm sure these are selling like hotcakes to those uninformed and misinformed. Let's help educate the public! Spread the knowledge...

THERE IS NO SPOT REDUCTION!

conversely (oddly enough)..

THERE IS NO SPOT ENHANCEMENT!

Without surgery of course.

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WOD

"CINDY"
amrap in 20 min:
5 pullups
10 pushups
15 squats

or

"MARY"
amrap in 20 min:
5 hspu
10 pistols, alternating
15 pullups

compare to 2009 1221.

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QOD

Do televised advertisements for fitness products work?

P90X anyone? This actually brought a lot of people to CrossFit. Even knowing what I've been doing with my life for the past 5 years, my uncle ordered a Total Gym two months ago. You know what he does with it now? (Hint: a bunch of clothes end up on top of it). Spend that money on one CrossFit personal training session and

Have you ever bought some exercise equipment because of an infomercial? How about an exercise program?

NO EXCUSES!

Forgot to put these times up:

01.25
"Nasty Girls"
Adrian 12:44 (M)
Mike 16:36 (M)
Andrew 17:29


01.30
"Mary"
Andrew 9 rds + 5 hspu, 10 alternating pistols, 1 pullup

"Med Ball Grace"
Mike 2:53


then

"Mikey"
3 rds for time:
1000m Row
50 situps
50 supermans

Mike 29:45


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WOD 01.31.08

Happy Birthday Holly!

for time:
1000m row
40 deadlifts, 95 lbs
40 pullups
40 SDLHP, 45 lbs

post time to comments.

Mary/Noob/On-the-Min Pullups

Mary
Adrian - 7 rds + 5 HSPU, 10 pistols, 8 pullups
Grant - 11 rds + 5 HSPU, 10 pistols, 2 pullups





5 Rds for Time:
10 Pushups
20 Situps
30 Squats

Mike - 12:42
Dom - 15:42
Jessie (3 rds)





Today's Official WOD:
Do a pullup the first minute, two the second, three the third, etc.

Andrew - 14 min + 5 pullups