In regards to CrossFit training, all you have to do is show-up consistently and we'll take care of the rest. However, when it comes to nutrition and recovery, two very important factors impacting your CrossFit performance... the ball is in your court. As we all know, eating natural, unprocessed foods while following The Paleo Diet guidelines will take care of your nurtitional needs. In order to make progress, get faster, stronger and leaner, SLEEP is by far the most important factor of all. If fact, the link between sleep and physical perfromance is more profound than we think. Researchers showed that up to 10 HOURS of sleep made football players faster. They also looked at how sleep can affect a childs test scores, brain development and early learning. Take home message: Never underestimate the power of a good nights sleep!



Regina gets a jump on recovery following her blistering fast "Death by Barbell" time of 12:12.

Workout of the Day
Hang Power Clean
3, 2, 2, 1, 1, 1
-break
10,9,8,7,6,5,4,3,2,1 rep rounds for time of:
Hang Power Clean #135/95
Box Jump "24/20

Every student of the CrossFit method, is more or less motivated than the next. Some of us take our education and the discipline of training very seriously, while other just show up for another workout. Are you a CrossFit newbie? or... maybe you stay up for hours watching the CrossFit Games videos? I can remember the exact moment I found CrossFit... I was hooked immediately! Within a few months, I went on to read every article in the CF Journal and watched every video on http://www.crossfit.com. The rest is history! When did you discover CrossFit?... Did you drink the cool-aid yet?... Who ARE you?



Michael takes a look!

Workout of the Day
20 Rep Back Squat #5 of 12
For time:
Run 800m
20 Hang Power Snatch #75/55
20 Burpee
Run 400m
15 Hang Power Snatch
15 Burpee
Run 200m
10 Hang Power Snatch
10 Burpee

When reflecting on the "Death by Barbell" PRELIMS on Saturday, there were a ton of gutsy performances but one in particular that I'd like to spotlight. Michael (seen below) showed us what he's made of. With the help of his awesome judge Regina, who encouraged him to PUSH it to the LIMIT, finishing seconds under the cut-off at 24:57. There was tons of support and praise for his outstanding effort. Way to go Michael, you're an inspiration to us all.



Workout of the Day
Push Jerk
5, 4, 3, 2, 1
-break
Five rounds for time:
15 DB Push Jerk #40/25
15 Chest to Bar Pull-Up
Run 400m

Our "Student Athlete of the Week" is ANTHONY. After just a few months of consistent CrossFit training, he's already made some serious progress. A background in mixed martial arts gives him a leg up on the competition when is comes to met-con workouts. He joined our program to get stronger and the weight training component is definitely making him a more well rounded athlete.



Anthony... you delivered a solid performance at the Death by Barbell PRELIMS over the weekend (see below). We're all looking forward to see what 8-WEEKS can do for you at the FINALS. Keep training hard and you'll be a tough contender for the most improved CASH PRIZE. You've got a great attitude and we're happy to have you!

Saturday morning was full of pain and suffering for a brave group of men and women. Each student faced "Death by Barbell" (see below). All 210 reps had to get done as fast as possible but rest breaks were needed. How did you get through it? Most of us had a plan when the clock started yet sticking to it was not easy!



Great job to every student that came down to make it happen. Exactly 8-WEEKS from today on Saturday, July 31st, we'll see you all again to compete for CASH PRIZES going to the fastest and the most improved time in each category. Here's a complete PRELIMS SLIDESHOW, look for your PHOTO HERE!

Workout of the Day
"Death by Barbell"
Five rounds for time:
15 Deadlift #135/95
12 Hang Power Clean
9 Front Squat
6 Push Jerk

We strive to expose our athletes to the demands of sports, combat and life! This requires ALTERNATIVE training methods that are not common place. One of these methods is the sandbag carry, a drill that has tons (100 lbs.) of transferability to real life situations...



Workout of the Day
Four rounds for time:
Run 400m
Row 500m