Friday 7-17-15

"ANGIE"
100 Pull ups
100 Push Ups
100 Situps
100 Air squats

*If you are doing CRCT Programming do ANGIE first then replace the CTB Pull ups in the 21-15-9 Metcon with a 200 meter run after each set.

Tomorrow 12pm to 3:30pm come hang out with us and maybe cheat a little on that nutrition challenge?? Or not!! We'll have plenty of Paleo options for everyone as well as a food scale and some measuring cups! We also have an exciting announcement for everyone as well! 

Thursday 7-16-15

IN TEAMS OF 3

AMRAP 16 MIN

Athlete 1 - Row for Calories

Athlete 2 - 12 Right arm KB Thrusters (44#/26#)

                  OH KB Walk

Athlete 3 - 12 Left arm KB Thrusters

                   OH KB Walk

* At the call of 3.2..1... Go! Athlete's 1 and 2 will begin rowing and doing their Right arm KB Thrusters, while Athlete 3 waits on the opposite side of the room.

As soon as Athlete 2 has completed 12 RA Thrusters, they will OH Walk the KB to Athlete 3 on the opposite side of the gym.

Athlete 3 will now perform 12 LA Thrusters, then OH Walk the KB down to Athlete 1, who will now come off the rower and trade places with Athlete 3.  

Athlete 3 will now Row for Calories while athlete 1 begins his/her R Arm KB Thrusters and OH Walking the KB down to Athlete 2 who has been Resting. 

It is not Athlete 2's turn to do 12 LA Thrusters, and OH Walking the KB down to where he/she originally started and switching places with Athlete 3 on the rower.  

The teams Score is total Calories rowed....

What's wrong with Almond Milk? You know all that Fish Oil you guys have been taking lately.  Well there reason for that is to bring down your Omega 6 levels by putting them to battle with Omega 3! Here is where Almond Milk gets the boot.  Almonds are very high in Omega 6's and there for, drinking a whole glass of the stuff (not to mention, if you didn't make it yourself it's full of added sweetness, and preservatives) is not helping those Omega 3's win the fight! So boot the Almond milk for now!! 

Wednesday 7-15-15

EMOM 15 Min
1 PC + 2 FS + 4 Bar Facing Burpees (255#/175#)

Then...

5 sets

6 ring rows (feet elevated to make 6 very difficult)

12 Yates rows (same weight as power snatch)

Reseting the body to homeostasis is the goal of the 8 week challenge.  We will then be able to find what foods are causing inflammation in the body which ones don't.  No one is the same and we all have different dietary needs, congrats to those who are on their week 2 of finding out exactly what they should and should not be eating in order to live a long and healthy lives! 

Tuesday 7-14-15

FOR TIME

100 Toes to bar

*200 meter run every time you come off the bar

How's the Fish oil going for everyone? Have you noticed a difference in any aspect of training, sleeping, or mental clarity?

Monday 7-13-15

AMRAP 20 MIN
5 KBS (80#/62#)
10 Box Jumps (24"/20")
15 Push ups

Epic Race finishers!!! What an amazing event! So much fun and can't WAIT for next year!! Great job everyone who participated and thank you so much for those who came out to cheer us on! 

Saturday 7-11-15

We are closed today do to the EPIC SERIES race and the Gilroy Kids Tri we are helping run.  Come out and support our members doing the EPIC Race or head over to Christopher High School and cheer on the little ones who will be going through a CrossFit style workout at the end of their tri!

Turn in those journals on Monday!!! Don't forget to leave them stapled together with your name on top on Coach Wes's desk in the office :) 

Friday 7-10-15

Grant Games Qualifier #4
AMRAP 13 MIN
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

The gym will be closed on Saturday do to the EPIC RACE and Coach Megan helping run a "CrossFit" style portion of this years Gilroy Kids Tri at Christopher High School! Instead of biking this year, kids will be finishing their triathlon with a gauntlet of different CrossFit movements.  Head out to San Jose to help cheer on the EPIC RACE participants or head over to Christopher high and cheer on the little ones as they go through the CrossFit portion of their Tri! 

This is the final Friday Night Lights! If you've been thinking about doing it, but haven't yet... Tonight is YOUR NIGHT!