Be safe out there!

Are you up for a nutrition challenge to keep you on track for the holidays? I challenge you to “go natural” with your diet for the month of november. That means lots of fresh foods, nothing processed and lots of mother nature’s goodness! You do get one small cheat day….Turkey Day of course! If you’re up for it or think you might be up for it, post in the comments or send me an e-mail at cbjohnson44@hotmail.com. I’ll be hanging in there with you the whole month so we can keep each other motivated! Starts at midnight tonight……

Above is everyone in the 600pm class learning the form on the get up empty handed before they attempt it with weights. The Star Bulletin has run another story with CFO in it. The story talks about gaining weight in the holidays and trying the Turkish get up(TGU). You can read it and see me do the gnarliest TGU with a pumpkin ever here.

For anybody who read the article and is learning about our program for the first time, I invite you down to try one of our workouts. You’ll be satisfied that we’re the real deal and we will give you 10% off on your first punch card with us.
For all you CF veterans out there that keep on pushing your limits, post your thoughts to the comments on what you think of the article and the hated TGU. For people checking us out for the first time, post any questions you have in the comments or email us and good luck lifting that pumpkin!
(Click on the title of this post to leave a comment.)

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Lt. Michael P. Murphy, the namesake of the above workout, has been posthumously awarded a Medal of Honor. Read more about his bravery here and here.

“Power to the Grey Panthers” -Caroline Kong

Above is Caroline learning the snatch (the most complicated barbell movement). We started with a pvc pipe (or broomstick) and worked up to weight when her form became good. Caroline has been coming four days a week for a couple of months now (more than most guys out there). She uses the same workouts as our Navy Seals and world champion athletes but they are scaled perfectly to her ability level.

What has all this gotten her? She has 10x better range of motion in her hip, presses a 45lb bar over her head several times in a row, can jump rope, has rowed a couple thousand meters, deadlifted over 100lbs, can hold a L-Sit, perform olympic lifts, do jumping pullups, swing kettlebells and on and on. Is she superhuman? No. Is she dedicated? Yes. Is she crazy? Maybe, but all of these things translate into a better quality of life for her and she likes it. Ask her about it next time you see her.

Anybody at any level can start this program and get massive results. No need to workout to prepare for CrossFit or anything like that. If I couldn’t get people results because they are unfit, weak, or whatever else, I would suck as a coach. I wouldn’t like myself. Luckily that’s not the case. The weak get strong here and the strong get even stronger. All you need to do is show up, workout, and have fun with all the other crazies that do this too.

I’d love for everybody who reads this to take a little time to post in the comments about your fitness level before CrossFit and gains you have made since starting.
(Click on the title of this post to leave a comment.)

We have new workout times for everybody:
Monday/Wednesday/Friday: Group Workouts: 9:00am Ladies’ Workout, 12:00pm, 2:00pm, 4:30pm and 6:00pm.

Tuesday/Thursday: Group Workouts: 4:30pm and 6:00pm

Saturday: Group Workout: 10:00am

This means we changed the 11:00am workout to a 12:00pm workout. We now have 4:30pm and 6:00pm workouts every weekday and a new Saturday workout at 10:00am. If we don’t have a time that you want please tell us about it. If enough people want that time we will open a workout for you.

The holiday hours for this Monday (Columbus Day) are 11:00am workout (our last 11:00 workout) and a 2:00pm workout.

If you have any thoughts or suggestions on our new hours, please post them to the comments.

(Click on the title of this post to leave a comment.)

Team 9:00am

Team 11:00am

Team 2:00pm

Team 6:00pm A

Team 6:00pm B

Richard and Nick facing off against the Man-Eater. Few dare attempt it, even fewer have survived this monster. Both got under a hour with only minor modifications. Good work guys.

For Time:

“THE MAN EATER”

50 Bodyweight Back Squats
2x Rope Climb with no feet
40 Bodyweight Deadlifts
2x Peg Board (10 peg route)
30 Bodyweight Bench Presses
2x Down then up the stairs (Three flights) carrying 105lb heavybag
20 Bodyweight Power Cleans
2x Sprint to the fence and back(50m each way)
10 Bodyweight Push Presses
500m row

Olympic lifting connoisseur, experienced world marathoner, and Crossfit Oahu Mr. October 2007, Justin Simcock.