30 October 2014

Thursday
WOD

Complete the following for time:
100 Thrusters (M: 95 lbs, W: 65 lbs)

* 5 Burpees on the top of every minute, until 100 thrusters are completed

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Dairy or Gluten Allergy?
Do you know if you have a dairy or gluten allergy? Having severe stomach aches after eating is a good indicator to be checked for a food intolerance. Check out this great article from usnews.com:

Surprising Signs of Gluten Intolerance
“At its simplest, gluten is a protein primarily found in wheat, barley and rye. Many people experience serious side effects after eating it. The following symptoms are best viewed as one big picture; alone, they may not be strong indicators of a gluten problem. A combination may be a neon sign that gluten is causing the body to attack itself.” 

Here is another great article to check out about the effects of gluten and dairy allergy.
Symptoms of Lactose and Gluten Intolerance
“Although uncomfortable, lactose intolerance does not cause any permanent damage to your body. If left unmanaged, celiac disease can cause permanent damage to the intestines.”

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Neighborhood
Special
Receive 50% OFF Group Fundamentals and 50% OFF your 1st month of Regular Classes.

*Other offers and discounts cannot be combined. Fundamentals and 1st month will be charged upon sign up. All payments are final sales. However, memberships can be cancelled at any time with a signed cancellation form. Offer expires 12/1/14.*
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29 October 2014

Wednesday
WOD
Complete the following for time:
30 Box jumps (M: 30″, W: 24″)
30 Chest-to-bar pull-ups
30 Kettlebell swings (M: 32 kgs, W: 25 kgs)
30 Walking lunges with barbell (M: 95 lbs, W: 65 lbs)
30 Knees-to-elbows
30 Push presses (M: 95 lbs, W: 65 lbs)
30 Hip extensions, holding plate (M: 25 lbs, W: 10 lbs)
30 Wall balls (M: 20 lbs to 11-foot target, W: 14 lbs to 10-foot target)
30 Burpees
30 Triple-unders

CF LITE
Complete the following for time:
400 Meter run
50 Pull-ups
400 Meter run
50 Push-ups
400 Meter run
50 Sit-ups
400 Meter run
50 Squats

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Eating in the Mornings?
Do you find it hard to eat breakfast in the mornings? Too early to eat or not in the mood? Check out this short but informational article from livestrong.com on the effects of not eating breakfast in the mornings.
How Soon After Waking Up Should You Eat?
“Whether you’re pressed for time in the mornings or you’re just not hungry, missing breakfast is a big mistake, especially when trying to avoid weight gain or trying to eat for optimal energy. Your metabolism slows during sleep to conserve energy and needs fuel to restart the engine. The sooner you feed your body for the day ahead, the better.”
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Halloween Costume WOD
Tomorrow we will be having a Costume WOD. Wear your costumes throughout the day, and the Best Costume will win a prize. The prize is one month of free membership!

*You must be able to workout in your costume to be eligible for the prize.
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Free Community Workout
This Saturday, November 1st, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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28 October 2014

Tuesday
WOD
Clean Complex
Every minute on the minute for 7 minutes, complete:
1 Hang power clean + 1 hang squat clean + 1 squat clean at 80% of 1RM

Then,

Tabata Mash-up of:
Handstand push-up
Squats

*This will be 16 alturnating rounds of 20 seconds of work followed by 10 seconds of rest.

Strength

3 Second pause squat thrusters
2-2-2-2-2
(AHAP)
Then,
4 Sets of:
5 Single leg Romanian DL
Rest 1 minute
10 Weighted good mornings
Rest 1 minute
10 Windmills (on each side)
Rest 1 minute
IMG_2677

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Neighborhood Special

Receive 50% OFF Group Fundamentals and 50% OFF your 1st month of Regular Classes.

*Other offers and discounts cannot be combined. Fundamentals and 1st month will be charged upon sign up. All payments are final sales. However, memberships can be cancelled at any time with a signed cancellation form. Offer expires 12/1/14.*

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27 October 2014

Monday
WOD
Complete as many rounds as possible in 15 minutes of:
3 Rope climbs
6 Box jumps (M: 40″, W: 30″)
9 Shoulder-to-overhead (M: 155 lbs, W: 105 lbs)

CF LITE
As many rounds as possible in 15 minutes of:
10 Toes-to-bar
15 Burpees
40 Double-unders

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Halloween Costume WOD
We will be having a Costume WOD on Thursday, October 30th. Wear your costumes throughout the day, and the Best Costume will win a prize. The prize is one month of free membership!

*You must be able to workout in your costume to be eligible for the prize.
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Free Community Workout
This Saturday, November 1st, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100).
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24 October 2014

Friday
WOD

Complete 3 rounds for time of:
400 Meter run
21 Kettlebell swings (M: 24 kgs, W: 16 kgs)
12 Strict toes-to-bar

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Relying on Fast Food For Quick/Easy Meal Choice?
“Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems.”
Great nutrition prescription on crossfit.com. Check it out!

Another great article on the negative effects of fast food from the Huffington Post. Read up on the effects of consumption of unhealthy foods.
“It’s pretty doubtful that a person would sit in the drive-thru line of a fast-food chain and order a well-balanced meal, full of fiber and nutrients. People in the drive-thru line are there because they are willing to compromise healthfulness for convenience and taste, which at the time seems worth the trade.”
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23 October 2014

Thursday
WOD
Deadlift 2-2-2-2-2 (use 80% of 1RM)

Complete 4 rounds for time of:
45-second L-sit hold
30 Deadlift (M: 135 lbs, W: 95 lbs)
15 Handstand push-ups

Posted on CF Main Site 04 October 2014

Strength
Every minute on the minute x 6 minutes:

5 Shoulder press

Then,

Complete (not for time):
20 -15 -10 -5
Bench press
(advanced 70%/ intermediate 60%)
Dip
Strict pull up

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Are You Drinking Enough Water?
Check out this great article about the importance of staying hydrated for top physical performance. 
Athlete Fuel

“When you work out, you sweat, and when you sweat, you loose that precious water from your body in the process.”

Also, check out this video posted by CrossFit.com about the value of hydration and recovery.
Youtube: Hydration and Recovery with Matt Chan
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22 October 2014

Wednesday
WOD
“Feeks”
Complete the following for time:
2 x 100 Meter shuttle sprint
2 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
4 x 100 Meter shuttle sprint
4 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
6 x 100 Meter shuttle sprint
6 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
8 x 100 Meter shuttle sprint
8 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
10 x 100 Meter shuttle sprint
10 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
12 x 100 Meter shuttle sprint
12 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
14 x 100 Meter shuttle sprint
14 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)
16 x 100 Meter shuttle sprint
16 Squat clean thrusters (M: 45 lb dumbbells, W: 35 lb dumbbells)

Posted 03 October 2014 CF Main Site

CF LITE
Complete the following for time:
50 Calorie Row
50 Pull-ups
50 Burpees
50 Alternating overhead weighted lunges (M: 45 lb plate, W: 25 lb plate)

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Congratulations to our new CrossFit Imperial Valley Level 1 Trainer, Brainna Burgun.

Congratulations to our new CrossFit Imperial Valley Level 1 Trainer, Brianna Burgun.

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Reebok Outlet Announcement
For this week ONLY the Reebok outlet store in Calexico is giving CrossFit members 30% OFF all applicable purchases. You must bring proof of your monthly membership to receive the discount. Discount valid for this week only.
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21 October 2014

Tuesday
WOD
Snatch Pull

Every minute on the minute for 12 minutes, complete 3 position pause snatch pull at 1 rep max snatch weight

Pause for 3 seconds at each position then jump and shrug

Pos. 1 – just below knees, work for vertical shins and back in full extension

Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs

Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

Then,

Complete 100 burpees for time

Strength

Pause back squats (True 3 seconds)
5-5-5-5-5
*Work up to heaviest set
4 Big sets of: (not for time)
10 Russian step ups
    Rest 1 minute
3 Turkish get ups (AHAP on each side)
    Rest 1 minute
Max superman hold
    Rest 1 minute
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Halloween Costume WOD
We will be having a Costume WOD on Thursday, October 30th. Wear your costumes throughout the day, and the Best Costume will win a prize. The prize is one month of free membership!
IMG_6584
*You must be able to workout in your costume to be eligible for the prize.

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