October 2009

5 Rounds
200 M Run
5 Step-ups (135 lbs, 95 lbs)
10 Box Jumps
Box Height= M=24″ W=20″

We are a nation of physical animals who have forgotten how much we enjoy being that. We are cushioned by this kind of make-believe, unreal world and we have no idea what we can survive because we are never challenged or tested.-Chuck Palahniuk

How to change a habit, a cheatsheet

Annoucements:
-Reminder, evening classes start @ 4 PM, 5 PM, and 6 PM tonight because of the Paleo Challenge Seminar.
–Paleo Challenge Seminar 7-8 PM, be there!!!

Clean and Jerk
3-3-3-2-2-2

then..

“Jeremy”
21-15-9
OVHD Squats (PVC)
Burpees

We improve ourselves by victories over ourself. There must be contests, and you must win.
-Edward Gibbon

Announcements:
-We have 8 spots available for our next On Ramp Class (starts tonight!) sign up HERE to save your spot.
-For those of you that can’t make it to the seminar tomorrow here are some links get you going for the challenge:
Paleo Basic Overview
List of Foods to eat on the Challenge
Paleo Recipes
The How, Why, and some motivation (read through the comments as well)
and watch todays video!

REST

It’s a rare individual who lets themselves be steered by what they feel is their own passion.
-Dave Tate

Congrats to Nugget for taking 7th place at the CrossFit Champions
“Oktoberfest Obliteration” yesterday

Team Totals
1600 M Run
100 Push-ups
100 Lunges
100 Hang DB Power Snatches (35 lb, 20 lb)
100 Sit-ups
1600 M Run

I came here to chew bubblegum and kick ***, and I’m all out of bubblegum. -Roddy Piper

Max Rounds in 15 Minutes
10 Pull-ups
10 Box Jumps (24″, 20″)
10 Swings (24K, 16K)

You can quit if you want, and no one will care. But you will know the rest of your life. -John Collins

Gout

Announcements:
– We have 9 spots available for our next On Ramp Class sign up HERE to save your spot.

7 Rounds
5 Thrusters (135 lb, 95 lbs)
20 Yard Bear Crawl

Once the ‘what’ is decided, the ‘how’ always follows. We must not make the ‘how’ an excuse for not facing and accepting the ‘what.’ -Pearl S. Buck

Primal Guide to Booze

Announcements:
– We have 9 spots available for our next On Ramp Class sign up HERE to save your spot.

5 Rounds
200 M Run
10 Ring Rows
15 Wall Balls (20 lb, 15 lb)

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. -Thomas Jefferson

$4 Flu Cure

Announcements:
– We have 9 spots available for our next On Ramp Class sign up HERE to save your spot.
– The 30 Day Paleo Challenge starts next Wednesday October 14.  We’ll kick things off with a “Circle of Awesomeness” nutrition seminar on Tuesday.  Stay tuned for more details!

Fight Gone Bad from CrossFit Central on Vimeo.

Snatch
3-3-3-1-1-1

then…

12-9-6
Chest To Bar Pull-ups
Power Snatches (60% to 70% of the days one rep max)

Today’s mighty oak is just yesterday’s nut, that held its ground. -David Icke

Profiting off of food allergies

Announcements:
– The brand new Circle C CrossFit bootcamp starts Monday October 12 @ 6 AM click HERE for more info or to sign up!
– We have 10 spots available for our next On Ramp Class sign up HERE to save your spot.
– The 30 Day Paleo Challenge starts next Wednesday October 14.  We’ll kick things off with a “Circle of Awesomeness” nutrition seminar on Tuesday.  Stay tuned for more details!