Archive for October, 2011
CrossFit Storrs still has power. So we will be open today. Mother Nature has thrown a wrench in the start of our Paleo Challenge. I know most of you are without power like me so we have no way of cooking or storing our food. As of right now I am pushing the Paleo Challenge off a week. I’m hoping we all have power by next Monday the 7th. That will be our weigh in and body measurement day. And the 8th will be the start of the challenge.
Strength
3 sets of 5
Back Squats
WOD
5 rds for time
7 squat cleans(135/95)
14 KB (45/35)
All classes are canceled for today because we have Teresa Garceau coming to CrossFit Storrs at 9:30am. Teresa is owner and chef for Cross Cuisine. A fresh, ready to eat Paleo meals you can order and that will be delivered to CrossFit Storrs. Perfect for our challenge! I’m ordering dinners and snacks and I can’t wait. Her menus look unbelievable. She is bringing samples to the gym and is ready to answer your questions. If you would like to check out more of her stuff and order click this link!
Don’t forget about Cross Cuisine tomorrow at 9:30 am. All classes are canceled for the event. We will be doing a WOD after!
Bring your cold weather gear, Saturdays WOD might involve running!
If you are participating in the Paleo Challenge, you must come in on Monday. Bring in your $10. We will be taking your body weight, % body fat, your body measurements and your “before” pictures. All of this will be done 1 on 1 with me in my office. It will be completely private and you only have to do it if you want to. You can still participate and not take pics or measurements. Tuesday is the start of the challenge, so take full advantage of Monday being your last unhealthy day!
WOD
Thruster Ladder
(95/65)
1 thruster in the 1st min
2 thrusters in the 2nd min
3 thrusters in the 3rd min
etc
continue till you cannot finish the prescribed amount of thrusters in that min
I hope you have marked your calendars for this Saturday October 29th at 9:30am to be at CrossFit Storrs! We have Teresa coming from Cross Cuisine to talk about the Paleo Diet and treat us with some samples of food that she makes. I know I’m buying some ready made dinners and snacks from her. I’ve got about 20 people signed up so far. If you are joining in on the Paleo Challenge starting November 1st, this is a great place to start. Teresa is ready to answer any of your questions.
Normal classes will be cancelled for that Saturday, but we will be doing a WOD after the seminar for those who are interested!
WOD
12 min AMRAP
9 push press (95/65)
6 OHS (95/65)
3 burpees
If you are planning on participating in the Paleo Challenge. If you are a Husky Member and you cannot make the Husky classes on Monday but wish to participate in the Paleo Challenge, you may come to an Open Class to register.
On Monday we will be starting our first Paleo Challenge. A lot of you have signed up for the Cross Cuisine and Paleo Seminar on Saturday October 29th at 9:30am. If you have any questions about Paleo, this would be the perfect place to start.
The Paleo Challenge is NOT a weight loss challenge. It is a challenge for you to lose fat, gain muscle, look better and feel better. Because you will be eating so clean and healthy you will potentially lose body fat. But I DO NOT want you to focus on that alone.
During the challenge you will eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep in take to levels that will support exercise but not body fat. Drink lots of water. Take fish oil and get plenty of sleep. And workout!
Here are the rules for the challenge:
The challenge starts on November 1st
If you are entering in the challenge you must buy in and you must give me notice by October 29th. The challenge is $10. You MUST also come to CrossFit Storrs on Monday October 31st.
On Monday October 31st, you must:
- take initial weight
- take initial body fat %
- take body measurements
- take “before” pics
- set a goal for yourself
- perform “Fight Gone Bad”
On Tuesday November 15th we will:
- take check up weight
- take check up body fat %
- take body measurements
- take “2 week” pics
On Wednesday November 30th we will:
- take final weight
- take final body fat %
- take final body measurements
- take “final” pics
- perform “Fight Gone Bad”
_______________________________
On December 1st I will announce the male and female winners. Winners will be chosen from a combination of body fat % loss and body measurements. The winners will split the pot evenly and each receive a free months membership.
WOD
for time:
4 Farmers Walk (30/20)
21-15-9
T2B
Box Jumps
kb swings (45/35)
4 Farmers Walk (30/20)
Have you given yourself a CFS goal?
I hope you have marked your calendars for Saturday October 29th at 9:30am to be at CrossFit Storrs! We have Teresa coming from Cross Cuisine to talk about the Paleo Diet and treat us with some samples of food that she makes. I know I’m buying some ready made dinners and snacks from her. I’ve got about 20 people signed up so far. If you are joining in on the Paleo Challenge starting November 1st, this is a great place to start. Teresa is ready to answer any of your questions.
Normal classes will be cancelled for that Saturday, but we will be doing a WOD after the seminar for those who are interested!
Strength
5 sets of 3 reps
shoulder press
WOD
50-40-30-20-10
sledgehammer
wb sit ups (14/12)
OH lunges w/ plate (25/15)
I hope all of you had a great weekend and enjoyed “Danny.” We are right back into the week with some sleds!
Strength
5 sets of 3
front squats
WOD
15 min AMRAP
10 power snatch (75/55)
10 WB
2 sled push
10 KB
10 DU
Today we honor
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
“Danny”
20 min AMRAP
30 box jumps
30 push press (115/95)
30 pull ups
Very soon we will be entering our first Paleo Challenge. A lot of you have signed up for the Cross Cuisine and Paleo Seminar on Saturday October 29th at 9:30am. If you have any questions about Paleo, this would be the perfect place to start.
The Paleo Challenge is NOT a weight loss challenge. It is a challenge for you to lose fat, gain muscle, look better and feel better. Because you will be eating so clean and healthy you will potentially lose body fat. But I DO NOT want you to focus on that alone.
During the challenge you will eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep in take to levels that will support exercise but not body fat. Drink lots of water. Take fish oil and get plenty of sleep. And workout!
Here are the rules for the challenge:
The challenge starts on November 1st
If you are entering in the challenge you must buy in and you must give me notice by October 29th. The challenge is $10. You MUST also come to CrossFit Storrs on Monday October 31st.
On Monday October 31st, you must:
- take initial weight
- take initial body fat %
- take body measurements
- take “before” pics
- set a goal for yourself
- perform “Fight Gone Bad”
On Tuesday November 15th we will:
- take check up weight
- take check up body fat %
- take body measurements
- take “2 week” pics
On Wednesday November 30th we will:
- take final weight
- take final body fat %
- take final body measurements
- take “final” pics
- perform “Fight Gone Bad”
_______________________________
On December 1st I will announce the male and female winners. Winners will be chosen from a combination of body fat % loss and body measurements. The winners will split the pot evenly and each receive a free months membership.
Strength
5 sets of 3 reps
power snatch
WOD
“Annie”
for time
50-40-30-20-10
DU
ab mat
I hope you have marked your calendars for Saturday October 29th at 9:30am to be at CrossFit Storrs! We have Teresa coming from Cross Cuisine to talk about the Paleo Diet and treat us with some samples of food that she makes. I know I’m buying some ready made dinners and snacks from her. I’ve got about 20 people signed up so far. If you are joining in on the Paleo Challenge starting November 1st, this is a great place to start. Teresa is ready to answer any of your questions.
Normal classes will be cancelled for that Saturday, but we will be doing a WOD after the seminar for those who are interested!
Strength
5 sets of 3 reps
hang cleans
WOD
3 rds for time
12 deadlifts (185/135)
21 wall balls
400m run
Stud Bar Pullup Bars