Tuesday

NEW!!!

WOD Schedule

6am, 7am, 9:30am, 12pm, 5pm, 6pm

A.

Deadlift

5-5-3

B.

7 Rounds of:

15 Deadlift (60% DL max)

15 Push Ups on Bar

200m run

*rest 5-10 minutes between each WOD

Watch:

Highlights the Rainier CrossFit strongman competition by Again Faster Equipment - video [wmv] [mov]

Monday

Birthday girl inverted

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

"Mickles Birthday WOD"

AMRAP 16 minutes

10 KB Swings

10 Burpees

11 Push Presses

(31 reps per round for the 31 years of life)

Watch

Read

10 Tips For Success For The CrossFit Newbie

by Larrypallazzolo

Sunday

WOD Schedule

Closed

Rest Day

Watch

Sunday 

WOD Schedule

CLOSED

Rest Day

Read

What About Recovery?

Coach's Spin

by Greg Glassman

Saturday

WOD Schedule

9am

"Saturday Team WOD"

With a partner, accumulate as many points as possible in 20 minutes

Squats=1 point

Push Ups=2 points

Burpess= 3 points

You may only alternate with your partner at each 2 minute point.

Read

The New Energy- Liquid Crack In A Can

by Jorg Mardian RHN, CPT, MT, CKS

Friday

"Just Do It" Paleo Challenge Seminar

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

1 mile run

50 pull ups

1 mile run 

Watch:

Read:

The Coffee Manifesto

by Whole 9 Life

Thursday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

7 rounds of:

7 Lateral Lunge (each side)

7 Handstand Push-up

7 KB Swing

7 V-up

7 Box Jump

7 Knees to Chest

7 Single arm KB Push Press (each arm)

Watch:

Read:

Got Ten Bucks? Save Your Joints!

by John Ball, DC

Wednesday

"Pet Rock"-last Saturday's WOD

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

Sumo Deadlift

5-5-3-3-1

Mobility WOD

10 minute Squat Test

*Try and do a bunch of mobility stuff today

Watch:

Read:

CrossFit Journal 3.0

by Tony Budding

Tuesday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

5 rounds of:

3 Tire Flips

10 Thrusters

35 Double Unders

Watch:

"Finding the Fittest" with Greg Glassman - video [wmv] [mov]

Read:

"Are Americans Wusses or Just Fond of Trash Talk?" 

by Jeffrey Zaslow, The Wall Street Journal.

Monday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

CrossFit Essential

6pm

"Elizabeth"
21-15-9

Squat Clean, 135/95

Ring dips

Watch:

Brandon Pastorek on today's WOD - video [wmv] [mov]
Lance Cantu and Travis Holley on today's WOD - video [wmv] [mov]

Read:

Real Life Testimonial: No more headaches, bloating, or GI problems

by Amber Karnes

Sunday

We are Committed to Excellence

Rest Day

Watch my best friends fitness program he started down in California at his charter school.  Not only is fitness a crucial program needed in our school system but it's also a fun thing for our kids.  If we can get our kids thinking about fitness as a fun thing rather than "have to do" thing, we could have less conversations about weight loss.

Saturday

The old yard

WOD Schedule

9am

"Pet Rock"

Each 2 person team has a pet rock

(i.e. kb, plate, some piece of equipment in the gym)

The rock must not be set down as the team completes a workout of:

100 burpees

100 dips

100 KTE

100 DU

Saturday

The old yard

WOD Schedule

9am

"Pet Rock"

Each 2 person team has a pet rock

(i.e. kb, plate, some piece of equipment in the gym)

The rock must not be set down as the team completes a workout of:

100 burpees

100 dips

100 KTE

100 DU

Friday

Coaches WOD every Friday @ 12pm

Register for the upcoming (1/31) CrossFit Essentials series

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

3 rounds of:

10 Deadlift

50 sit ups

Thursday

What not to eat!

WOD Schedule
6am, 10am, 1pm, 5pm, 6pm

Strength

Overhead Squat

5-5-5

Metcon

21-15-9
Pull Up/Ball Slam

"Yeah Burpees!" with Coach Mike Burgener - video [wmv] [mov]

Primal Women in the Kitchen

Need recipes to survive this Paleo challenge?  Visit this blog created by two paleo lived women.  They are CrossFit junkies, dedicated to heath and look at the Paleo diet as the best way to live.  Read and share with friends.  If there is a specific one you especially like pass it back and we'll feature it on our site.

Wednesday

Old School Days at the Lab

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

CrossFit Essentials

6pm

Choose any 2 or 3 movements that you don't like or want to get better at.

Create your own WOD.

AMRAP 15 min

(example- 3 Muscle-ups, 7 Box Jumps, 5 Cleans)

Tuesday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

Complete 4 rounds of:

400m row

20 push-ups

400m run

CrossFit Mom-Did You Know?

by Andrea

Monday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

"Karen"

150 Wallballs

How is everyone's nutrition going?
(people in the competition and not)

It is officially Day 7 of our contest and the hardest part is behind you.  The only way to succeed in eating "clean" is that you prepare everyone single meal ahead of time.  If you wait until you are hungry temptation becomes so strong because you just want something to eat.  If you have some tips on how to make this journey easier or prepare your food put it in the comment area.

"Nutrition Prep Day with the Chans: Part 1" with Matt and Cherie Chan, CrossFit Journal preview video [wmv] [mov]

Sunday

Allison showing off

Rest Day

Saturday

Coaches WOD on Fridays at 12pm

WOD Schedule

9am

"Kettlebell Mile"

(Teams of 2)

Main objective: Move the Kettlebell 1 mile

Each team will have a "runner" and a "walker".  The "walker" will walk the 400m course while the "runner" runs a loop.  Once the "runner" run's a loop he/she takes the "walkers" slot and the "walker" takes the "runners" slot and runs a block.  The whole time that the "runner" is running the "walker" is walking.  Once the walker(s) total 1600m (1 mile/4 laps) that team is finished.

*absolutely no running by the "walker"

Friday

Andy in Barbados

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

Push Press

5-5-5

AMRAP 7 minutes

7 Burpees

7 KB High Pulls, 44/35

 15 Things CrossFit Has Taught Me About Life

by CrossFit Lisbeth

1. If I think it’s heavy, it will feel heavy.

2. If I complain, no one wants to stand near me . . . except other complainers.

3. Finishing last is okay sometimes.

4. Finishing first feels great . . . if a bit lonely.

5. Mom was right: Stand up straight.

The entire list...................

Thursday

Birthday Girl (aka Taylor)

WOD Schedule
6am, 10am, 1pm, 5pm, 6pm

"Taylor's Birthday WOD"
2 rounds of:

25 Double Unders

25 Overhead Lunges, 45/25

25 Toes to Bar

25 Double Unders

25 Tuck Jumps

25 Push-ups(hand release)

25 Double Unders
*complete the 2nd round in reverse order

Taylor joined us this past summer and has brought such a great attitude to our crew.  Not only is she a rockstar but she's an athlete who has continue to get better and better each day.  Today as we celebrate Taylor's birthday remember to work as hard as you can so we can give her all our sweat as our gift to her.  HAPPY BIRTHDAY TAYLOR!!!

Real Life testimonial: Lean, strong and energetic

by Amber Karnes

This is part of an ongoing series of real life success stories from people all over the world who have been impacted by the Paleo lifestyle and The Paleo Solution. Read Marti’s story below.

THANK YOU ROBB for your book, your knowledge, and your wanting to share the wealth!

I am a health educator/personal trainer raised by 2 physical education/health teachers. ALL my life I have eaten “well”…my mom back in the ’60s made her own granola… I had whole wheat bread while everyone else in the cafeteria ate their white…we used HONEY on our cereal, not sugar…ate my share of tofu and edamame.  Read more........

Wednesday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

ALL CLASSES OPEN

CrossFit Essentials

6pm

"Kettlebell Complex"

Complete 5 rounds of:

#35

5 Right Arm KB Snatch 

5 Left Arm KB Snatch 

10 KB Swings (FULL) 

10 Goblet Squats

*The time it takes to do a round must hold plank position for same length of time 

**10 burpee penalty for setting weight down during individual round - must be completed immediately 

*** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

Why Should I Stay Hydrated?

provided by: Heather Weissich

#1. 75% of Americans are chronically dehydrated. (Likely applies to half the world population)
#2. In 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger.
#3. Even MILD dehydration will slow down one's metabolism as 3%.
#4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a  University of Washington study.
#5. Lack of water, the #1 trigger of daytime fatigue.
#6. Preliminary research indicates that 8-10 glasses of  water a day could significantly ease back and joint pain for up to 80% of sufferers.
#7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
#8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%  and one is 50% less likely to develop bladder cancer.

Tuesday

Andy and Jonah practicing the "Turkish Get-up"

WOD Schedule
6am, 10am, 1pm, 5pm, 6pm

"Tabata Bear Complex"

Deadlift

Hang Clean

Front Squat

Push Press

Back Squat
x 4 rounds

*You get a star by your name if you do not put the bar down

Monday

CrossFit Oahu

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

CrossFit Essentials

6pm

Row 2K

then.......

Max Pull-ups

3 attempts

*rest as long as needed between attempts

"Just Do It" Paleo Challenge Begins!

We just had our seminar this past Saturday with Paleo Nutritionist Jessica Kuzma to kick off our "Just Do It" Paleo Challenge.  If you were there you know how valuable the time was spent on "What the
Paleo Diet is all about", "What to eat", "What not to eat", and "How eating this way is possible".  It's still not too late to sign up!

This starts a completely new way of eating for a bunch of you and believe me when I tell you, "you will notice very fast the difference and see within 2 weeks your body start to transform!"  If you haven't gone to the store yet, do it TODAY!  The best way to succeed is to prepare your food at least 3 days in advance.  One of the best stores in our area is Traders Joes they have exellent variety and legit prices.  If you need ideas, recipes, tips or articles Whole9 is a great resource.

"Just Do It" Paleo Challenge Seminar- Replay

Since a few of you couldn't make it to the seminar on Saturday we will be having one more seminar this Thursday @ 6pm.  Please get into this seminar even if you are not planning on participating in the contest.  The things Jessica Kuzma covers are life changing!  Bring a friend or family member and prepare to be blown away.

Cost:

FREE (if you are in the contest)

$15 (if you are not in the contest)

Water balloons and double-unders - video [wmv] [mov]

Sunday

We sweat together, we warm up together!

WOD Schedule

Closed

Robb Wolf-The Paleo Solution

Saturday

Coach Jess warming up the crew

WOD Schedule

9am

"Just Do It" Paleo Challenge Seminar

10am-12pm

"Team WOD"

AMRAP 10 mintues

Back Squat

5 rep

*for points count reps x load

AMRAP 10 minutes

Row + Box Jumps + Ring Dips

*count calories and repetitions

Need some motivation today?  Of course you do, we all do!

Friday

Post Coaches WOD

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

5 rounds of:

7 Thrusters, 115/75

7 KTE

7 Deadlift, 205/175

7 Burpees

7 KB Swings, 53/35

7 Pull-ups

What you think? Post in comments

Thursday

Andy laying around doing nothing

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

"Bottom to Bottom Tabata"

Tabata Squat: Perform max reps of air squats for 8 consecutive intervals of: 20 seconds of work followed by 10 seconds of rest.

The Tabata "Bottom to Bottom Squat" is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate no pause. The ten second rest for each interval is also held at the bottom of the squat as opposed to the top.

Then..........

Immediately run 1 mile (4 laps around the block)

Wednesday

Old School. At the Lab in 2010

Strength

Power Clean

3-3-3

Metcon

AMRAP 15 minutes:

2 Power Cleans (Bodyweight)

4 Handstand Push-ups

8 Wall Balls (20#/14#)

Check this out:

"The Whole9 Healthy/F-Off Scale, Version 2.0" then make your own scale.

Tuesday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

Press 

3-3-3-3-3-3-3

Monday

WOD Schedule

6am, 10am, 1pm, 5pm, 6pm

"New Years Resolution WOD"

100 Burpees

*every 25 burpees run 150m

The "Rules" of CrossFit
by Tom Nugent, Snoridge CrossFit

Sunday

Rest Day