BIG NEWS!!!
We have been accepted as a CrossFit affilitate.
We will be offering classes at 7am, 9am and 6pm starting next week focusing on the WOD’s posted at Crossfit.com, as well as offering foundations classes twice a week Monday at 7pm and Saturday at noon for those not familiar with CrossFit methods. Remember, this is a constantly varied fitness program that can be adapted to any age and ability.
Overweight? no problem.
Pregnant? good deal.
Over sixty? we’ve got people that age.
Never worked out? no worries.
We can turn anybody
ANYBODY
into a functioning athlete.
Just ask around.


Sunday
WOD Deadlift 5 sets of 3
Warmup… 20 lb vest. for all exercises 185 deadlift x10 chin up x5 40 lb Kettlebell snatch x5 per arm burpee x5 3 rounds, rest as needed
Then, against better judgment, Deadlift… 265 x3 225 x3 205 x3
This led me to go home and read Starting Strength’s section on deadlifting…again. My body is not built for this lift but in order to teach it I have to master it.

Dominic and Pete both pulled 365 x3, Dom hit 385 once. Way to go you compact f#$%ers. Pete then did 50 burpees in a blazing 2:06…way to GO!!!
Joe did 275 or something thrice on the DL and set a new PR in the mile run of 5:52.
In non lifting news…
MORE JERKY!!!

(yes, those are jerky funderwear…)

How to make jerky while you sleep (mostly)…
1 or 2 pounds top sirloin beef, thin sliced (ask the butcher) Any amount of any marinade/spice/sauce
Combine ingredients, let it soak fro as long as you feel appropriate. Pre heat oven to 175 degrees. Cover your bottom oven rack with foil and lay the beef out on the top rack Let it bake (dehydrate essentially) for 8-10 hours (I do this overnight and have a great snack for the whole family and friends the next day.) Remove and enjoy a tasty snack that has none of the preservatives of the store bought variety and twice the flavor at a quarter the cost. Not that this stuff will last, but don’t let it sit around for more than a week.

2009 has already started right

Wednesday 12/31/08

Fight Gone Band

From CF HQ:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score.

(c2 rower replaced with squatting band row with band attached to lower wall hook)

Pete-377
Dan-412
Joe-342

So, for the last 13 years I have been traveling, playing music until ungodly hours of the night and generally wasting time on New Years Eve. This time I sat home, ate lobster tail, went to bed at eleven and woke up and did a 5k in the morning. It was the New Years gift I could have given myself. Instead of being tired for three days after, I had energy all day.
Later on in the day Pete (who also did the 5k…his first road race!) and I met at the Garage for…

Thursday 1/01/09

“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.

We all did our reps ‘Cindy’ style, 5-10-15 x20 sets.

Dan-40:00
Pete-48:00
Joseph-40:59

Friday 1/02/09

Clean N Jerk 135 lbs.
Ladder style (one rep minute one, two reps second minute, etc.)
Round one (full squat clean)
Dan-5 plus four reps
Pete-6 plus four reps

Round two (all cleans acceptable)
Dan-7 plus 6
Pete-7 plus 5

Good three day cycle!!!

Saturday the 2nd of January , 2010

Jason (JC) Chiccola
Earline Feugill

****Homework assignment WOD*****

If you have designed a WOD for us to try out in class please bring it in and we will be taking a vote. Running class is on at 11am Oly class is on at 12noon