Events – Page 72 – SNORIDGE CROSSFIT

"Helen + 1"

4 Rounds For Time:

400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups

Results

Fran and Nan – Hard Work Pays Off:

Today was a tougher “Helen” primarily to kick off the week with a tough WOD and to train the mind to think about exceeding a benchmark standard every once in awhile. Everyone was able to call out their official Helen time if they desired and then finish up the 4th round. Several PR’d and two of you stuck with all of your pull-ups to complete this benchmark (plus) as prescribed with pull-ups. Congrats to Nan and Fran for not only this achievement but also for patiently practicing and working on your pull-ups day after day. It paid off! The leaderboard for Helen is re-written both for men and women after today!

Evidence Based Fitness: Graham commented this past weekend he placed 5th (Congrats!) in a downhill mountain bike race and was not gassed after his run for the first time ever. Jorge went flying (paragliding) this weekend and noted he hiked up Tiger Mountain and back down with his rig in record time and did not feel anywhere near as gassed as he has in the past. Both credited CrossFit with their improved conditioning. Good stuff!

In Graham’s own words:

“The downhill mountain biking race that I went in Port Angeles was in the NW Cup series. I placed 5th in my class (out of 15), but the part that I was so stoked about is that I haven’t trained at all for DH riding or racing in 8+ months due to baby #2.

I literally took my bike off the hook, dusted it off, pumped up the tires, and headed to Port Angeles. I wasn’t tired on my race run AT ALL, whereas in past years I have been anaerobic the entire second half of the race, gasping for air. Crossfit totally works, I haven’t been training specifically for cycling at all, and felt stronger on the bike more than ever.”

CF Games “Let the Games Begin” – video [wmv] [mov]

Great Swings:

Notes:

Whole 9 Workshop Update this Saturday from 1-5pm is open to all:

Several spots remain open so contact us for registering. Details over on the right hand side on what the workshop covers. Cost is $75 a head to come learn about nutrition and why this is the most important ingredient to being successful as a healthy and strong athlete.

BBQ is immediately after and will celebrate our 1 year anniversary as an affiliate as well as kick off our inaugural Fish Game Tournament. Be there!

Perseverance

For Time:

10 Thrusters (95#/65#)
Run 200m
9 Thrusters
Run 200m
8 Thrusters
Run 200m
7 Thrusters
Run 200m
6 Thrusters
Run 200m
5 Thrusters
Run 200m
4 Thrusters
Run 200m
3 Thrusters
Run 200m
2 Thrusters
Run 200m
1 Thrusters
Run 200m

* Advanced Goal: Go Unbroken or Go Heavy

Results

View this photo

“The difference between the impossible and the possible lies in a man’s determination” ~ Tommy Lasorda

Mary tackling the Thruster:

Tonight I watched perseverance in action. Imagine you are Mary: You have just completed elements and walked into a group WOD for your first time. You see a whiteboard that says “Thrusters and 200m Runs” in some weird combination of 10 reps down to 1 and running in between each round. The board is filled with names and numbers and times. People are warming up all around so you fall right into it. Warm-up run, box step-ups, pass throughs, no problem. You start practicing a thruster and instantly have a coach standing in front of you giving cues and tips that likely seem like driving directions to a strange place you’ve never been. After getting some adjustments, coaching, scaling and further practice on a thruster you feel more relaxed. “I can use this bar” you think and move to set up your spot outside with the rest of the crew. Before you know it though you literally have to thrust yourself into the workout at the count of 3-2-1 Go!

Bodies and barbells begin to fly around you, people dumping weights and zipping past, many screaming “Round” every once in awhile. Music is thumping, people are moving and you are just chipping away. You have that same coach giving cues and tips (wider stance, toes out, touch the ball!) and you just keep on lifting the barbell and then running. As people finish around you it must cross your mind “I’m barely halfway through and people are done!” You ask him if others have ever struggled and if others have ever felt sick. “Yes” he says. “People struggle, people have been sick. Breathe. You can do this.” You walk back to the bar, pushing one rep at a time. Round after agonizing round goes by. Everyone is almost done. Then something happens. The coach offers you the chance to call it a workout if you want, asking if you want to stop or if you think you can keep going, but your answer is instantly “No, I am finishing, I will do this!”. You move to walk/run, but someone says they will go with you. You finish the next round of thrusters, then another person runs with you, and then both of them. One is your friend, the other a stranger. Round after round, they run with you even though they are done. You think it is taking forever. But before you know it, you are done too. Done with the workout. All of it.

This is what I imagine Mary might have felt tonight. It’s partly what I saw and also what I thought might be her experience. Tonight I saw one of the things that makes CrossFit so cool, community built through shared struggle and determination. Mary didn’t want to quit. No backing down, no giving up. She set her mind on it, had some help along the way and just did it. High five’s and chest bumps all around to Mary for completing her first group WOD; and to Michelle D. and Jana for running with her!

Also speaking of perseverance, I want to give a huge congrats to Steve who dropped in from Level 4 Fitness tonight and after the warm-up got not only his first but also his second muscle-up! What a huge accomplishment, no doubt you’ve been working on this one. Be proud!

“Finding My Way” with Coach Greg Glassman (CF Founder), a CrossFit Journal Preview video [wmv] [mov]

Notes:

The Whole 9 Nutrition Workshop is “ON”. We are stoked and super excited! Michelle is emailing updated info to all. We took into account the Fall City 5k/10k race that morning as well as the Saturday WOD and are able to hold the workshop from 1pm until 5pm. Afterward we will have a Paleo BBQ for all at the box to celebrate our recent 1 year anniversary as an affiliate (May ’09). Oh and the C2 Rower Fish tournament too! Look for an email with further details on the Whole 9 workshop.

Whole 9 Nutrition Workshop Details:

Date: Saturday 6/19
Time: 1pm to 5pm (4 hour workshop – no kiddos)
Cost is $75 per person
RSVP via email or blog
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness
Limited to 40 people

Paleo BBQ after open to all (Kids welcome, bring a Paleo friendly dish if you can)
C2 Rower Fish Tournament – Row like you hear banjoes!

Rona runs while Cathy lifts:

Recharge and Refuel

Kid-Vest Training is all the rage:

Do your double-unders to close out this week. Starting tomorrow you get to add to the total per set!

Pics from yesterday’s Benchmark Saturday:

Attention CrossFitters:

We are working to schedule a nutrition workshop at our box with Whole 9 founders Dallas Hartwig and Melissa Urban. Details below:

Date is Saturday June 19th (short notice we know but make it work people!)
Time is TBD but it will be a 4 hour workshop
Cost is $75 per person
What does it cover? Click here
Learn what you should eat, how you should eat, when you should eat, and why you should eat optimally for your health and fitness
Limited to 40 people

Before you come up with a reason to say no; I’d ask you to consider this:

In the time it takes to go to a movie, you can learn valuable information to literally change yours and your families eating habits.
$75 for this is far better than a month’s worth of latte’s; or a Mariners game ticket, food, drink and parking; or one lululemon top or CrossFit T-shirt plus shipping!
These people are experts, this is what they do, we are lucky enough to get them to our box while they are traveling to do workshops at CrossFit affiliates around the country, so you can’t just pick a future date.
If you have been struggling with diet and what to eat then it’s time to use this as a starting point.
Even if you haven’t been struggling use this to learn how to fine tune your nutrition and eat for an excellent fitness level.

Michelle is sending a mass email out today so stay tuned and the first 40 who commit get a seat!

"Where's My Legs?"

Four Rounds for TIme:

400m Run
50 Air Squats

Results

View this photo

John and Michele run…

While Rob and Travis squat:

Go Speed Racer, Go Speed Racer, Go Speed Racer Go! Some of you today clearly had extra “go juice” for this WOD. Especially Erin! Mad props to being pregnant and blazing through this!

We are starting a new daily challenge to improve everyone’s skills with a jumprope:

“On the Double”: The Double-Under Challenge

Get a jump rope.
Starting tomorrow and for the 1st week, each day perform 5 sets of consecutive double-unders for 5, 10, or 15 reps. Singles in between, snags or missed reps means that set DOES NOT count.
After the 1st week, increase the number of reps for each set by 5, completing 5 unbroken sets per day.
Continue to add 5 per set every week through week 4.
At the end of June, we will have a WOD that will test your double-under skills!
If you cannot do 5 in a row to begin with, don’t sweat it! Just pick your current PR to start with (i.e. 5 sets of 3 reps). If you can’t do more than 1 consecutive rep without a single in between, pick a number that you can still perform with alternating singles and doubles. Add 1 rep to that number per week.

Who’s in?

Notes:

Welcome to Michele who joined the 7pm crew for her first WOD tonight. Michele is coming to us from our good friends Nadia and Eric over at CrossFit Belltown where she has been training for quite some time. We are lucky to have you!

The Men’s Competition at the Northeast Regionals by CrossFit Again Faster – Video [wmv] [mov]

Coaching Tip: The Box Jump with Jeremy O.

With each jump land with 3/4 of your feet firmly on the box (not just your toes)
Jump off and forcefully push your hips forward to the “open” position as you come off the box (see above)
If you cannot jump off and open the hip then stand tall on the box and step or jump down
Do not get in the habit of keeping your hips “closed” or “muted” as you come off the box; that negates one of the primary benefits of the box jump (training powerful hip extension)

Buck Furpees!

You choose!

For Time:
100 Burpees

The kids and their Burpee WOD:

“GI Jane”
For Time:
100 Burpee Pull-ups

Results

View this photo

GI Lucy:

Or if you’re Kim you knocked out “Nicole” with an extremely impressive # of 80 pull-ups!

Quote of the Day: “You know you’re addicted to CrossFit when you run the red light to get to class on time.” ~ Bridget

Notes:

Gym is closed Saturday. No classes! We are running the Cinco De Mayo Race with the majority of you. For those not running we posted two WOD’s to pick from to do on your own.

It was a big turnout tonight at Ana’s to say congrats to Jorge and Jana who are off to get married. Nothing like a great night of friends, food and margaritas for a happy occasion. From the gang here at SnoRidge we hope you have a wonderful time and a flawless wedding ceremony!

The Happy Couple:

Team Squatch

The trials are over and its time to announce the Affiliate Cup Team for the Regionals in May and stats for those who were able to complete tryouts this past week. Without further ado, here are the results below.

The 3 men and 3 women that will make up our team are Mark B., Pat and Jeremy D. and Michelle, Moe, and Kim D.

These selections were based on the final rankings and scoring per the original announcement earlier.

Points breakdown are as follows:

I chose these WOD’s for specific reasons:

1) Based on broad and inclusive fitness that cover the ten components of fitness as defined by CrossFit

2) Needed to cover basic movements that at a minimum can be reasonably expected to be tested in a Regionals Team Competition

3) Needed to focus on the four main areas most CF Games Events have been including: strength (The Bear), met con (Christine), short duration basic skills (Baseline), and movements that are typically added to increase difficulty (The Advanced Skills Test). Rather than test 5-10 WOD’s which were logistically a nightmare I felt the advanced skills test and Baseline most covered the movements we should expect to encounter.

4) Rather than pick one lift (press, deadlift, etc.) and work up to a max, it was more fair to pick a WOD like the Bear that you determine the load as well as be required to know and perform multiple barbell movements. The more weight you can do is not only strength but reliant on efficiency of technique. Strength workouts like this are a much better test to me of what level of fitness and technique someone has over just pulling a bar off the floor 1 time.

5) The WOD’s are not overly difficult. They are basic and to compete as a team we should have the ability to navigate these types of WOD’s and/or skills based on what 4 are completing that workout. This allowed me to see where individually we are and what we need to train as a team for the next several weekends.

My plan is in addition to competing individually at the NW Regionals I will serve as your Team Coach and do my best to help you all in between my events and the Team events. From strategy to rest to pep talks I’ll do my best to be out there with you all. Let’s represent SRCF together!

I hope this has been fun for everyone and continues to be so. I want everyone who participated to know you are all Team Squatch! All of you have trained hard, stayed consistent, and reached new PR’s and levels. Your coaches are stoked for everyone and amazed at how far some have come, how all have raised their game and pushed each other, and how this team has bonded.

To everyone and anyone interested in competitions, remember we are a young box with many who are very new to CrossFit. Next years Games and competitions will be here faster than you think! There will be plenty of opportunity to train and improve your skills in the coming year so continue to stay sharp and know that next year we plan to field another team, as well as bring more to Sectionals or whatever the competition may be.

Skinny Dip

Did cavemen eat real foods or did they eat this stuff?

“Paleo/Zone Diet: So easy even a caveman can do it.”

The “Skinny Dip” was yesterday and also marked the end of the Paleo/Zone Nutrition Challenge that we started 7 weeks ago in February (Skinny Dip was the Body Fat Truck Measurement Re-Test). Time flies when you are cutting refined and processed carbs! Click the link above for the rules as posted back in February for reference. The top male and female winner are based on biggest % change in body fat composition. After realizing the hand-held body fat analyzer we used in the gym (for those who didn’t take a dunk) has a wide range of variance (some people’s results were very inconsistent when compared with the dunk tank and some were right on); we decided we could not include the few who used it in the chance to win the pot. However, for the “runner-up” everyone was included since we stated the runner-up would be chosen by your coaches based on “who made the biggest physical change in appearance based on before and after photos”. It just so happens the runner-up not only made the biggest physical change but lost the most weight overall! She also used the hand-held which we think under-represented her change in % body fat composition.

Before we announce the winners, here are some stats from the past 7 weeks of our challenge.

23 started the challenge
12 saw it through to the end
Of the 12 who weighed in and measured at the start and end, the total weight lost was 105.8 lbs.
Average body fat % lost per person was 3.18% for those who used the Body Fat Truck
Average weight lost per person was 8.8 lbs
5 people lost more than 10 lbs. each in 7 weeks
Since the start of the challenge Jana has had to have her wedding dress altered twice to make it smaller
Bonnie has participated in both of our Nutrition Challenges and been a CrossFitter since September ’09 and has lost over 50 lbs!

And the winners are…

Top male % body fat change is a 2 way tie:
Rob S. at 3.7% (6 lbs. lost)
Jim M. at 3.7% (12.6 lbs. lost)

Top female % body fat change is:
Rona at 4.3% (10.6 lbs. lost)

Winners will split the pot and also get a paid 1 year CrossFit Journal Subscription from SRCF!

Runner-up:
Rachel who lost 14.7 lbs.

Rachel completed Elements in February with her husband Greg and both of them signed up for the Nutrition Challenge almost right away. They switched to a hardcore Paleo/Zone diet and have been fitting in CF 2-3 times a week. She has made drastic changes in only 7 weeks in both her physical fitness level and overall appearance and Greg has lost 10 lbs. during the challenge. Both have gotten stronger and significantly fitter. We are stoked for them both!

Rachel wins a SnoRidge CF T-Shirt and a paid visit by SRCF to the Body Fat Truck for your next test!

Congrats to our winners Rona, Rachel, Rob and Jim, as well as to everyone who entered and all who saw it through. We highly encourage you to stick with the changes you made and to think back to the Nutrition Discussion we held with Todd Widman to kick this thing off. As he said, “you train an average of 1 hour a day (or less). You have 23 hours to screw it all up!” So remember to eat right, train right, recover right and take care of yourself!

The next Box Challenge is to continue to make the nutrition changes a lifestyle habit. We will coordinate to have the Body Fat Test Truck come back in the summer.

Mad props to Fran and Kim who got their first rope climbs yesterday:

Congrats to Laura who earned her 100th WOD T Shirt this week:

"The Road to RX Challenge"

Mark and his “Jumpless Burpee”! Crazy mad skills!

Advanced Skills Test (WOD is untimed: Pass/Fail each event):

5 Front Squats 155/105 lbs
5 Overhead Squats 95/65 lbs
5 Deadlifts 225/135 lbs
5 Kettlebell Swings 70/53 lbs
3 Thrusters 135/95 lbs
15 10ft Wall Balls 20/14 lbs
5 Squat Cleans 135/95 lbs
5 Push Jerks 135/95 lbs
3 Squat Snatches 135/95 lbs
5 Presses 95/65 lbs
5 Push Presses 135/95 lbs
5 Sumo Deadlift High-pulls 95/65 lbs

3 Chest-to-Bar Pull-up
5 Ring Push-ups
10 Kipping pull-ups
5 Pull-ups – Strict
1 Rope Climb 15′

3 L Pull-ups

3 Muscle-Up
25 Push-ups

5 Slapping Chest Push-ups
10 Bar Dips

5 Ring Dips
5 Handstand Push-ups
10 Burpees w/ 6″ Jump
10 GHD Sit-ups (touch floor and then post at top)
10 Ring Knees-to-Elbows
10 Rebounding Box Jump 24″/20″ (Feet on box, open hip)
3 Pistol – right legs (Ankle Depth)
3 Pistol – left legs (Ankle Depth)

10 Consecutive Double-Unders (No singles)

* All reps unbroken and no rest except barbell movements and wall ball which require hands on bar/ball or to remain in rack position. For consecutive wall balls, ball must touch over 10 ft. line or no go, drop = fail

** Movement standards reviewed in box, full hip crease below parallel, full hip extension at top of all squat movements

*** Full lockout with ears in front of arms at top of pressing movements

**** Ring movements require turnout at top or lockout and turnout at bottom for MU

***** Push-ups require shoulder below elbow, pull-ups require chin over bar

Standard Skills Test (WOD is untimed: Pass/Fail each event):

3 Front Squats 95/65 lbs
3 Overhead Squats 75/55 lbs
3 Deadlifts 185/115 lbs
5 Kettlebell Swings 53/35 lbs
3 Thrusters 95/65 lbs
10 9ft/10ft Wall Balls 20/14 lbs
3 Squat Cleans 95/65 lbs
3 Push Jerks 95/65 lbs
3 Squat Snatches 75/55 lbs
3 Presses 75/55 lbs
3 Push Presses 95/65 lbs
3 Sumo Deadlift High-pulls 95/65 lbs
3 Ring Push-ups
5 Kipping pull-ups
3 Pull-ups – Strict
1 Rope Climb 10′

1 Muscle-Up
10 Push-ups
3 Bar Dips
2 Handstand Push-ups (Floor for M; 1 AbMAt for W)
7 Burpees
10 Weighted Sit-ups 45/25 lbs
7 Knees-to-Elbows
5 Box Jump 24″/20″ (Feet on box, can rest between reps if needed)
2 Pistol – right legs (Med Ball Target)
2 Pistol – left legs (Med Ball Target)

7 Double-Unders (Singles between DU’s allowed)

* No rest on barbell movements and wall ball which require hands on bar/ball or to remain in rack position. For consecutive wall balls, ball must touch over line or no go, drop = fail

** Movement standards reviewed in box, full hip crease below parallel, full hip extension at top of all squat movements

*** Full lockout with ears in front of arms at top of pressing movements

**** MU does not require turnout, cannot be a jumping MU

***** Push-ups require shoulder below elbow, pull-ups require chin over bar (rest between reps allowed)

Many of you wanted to have another challenge. Well today was one. It was a challenge to see where you are with several basic, intermediate and advanced skills. The key word is skills. I emphasized skills because these require just that; skill. You cannot simply be “in shape” or a fast mover and expect to be able to do these. Inspired by CF Oahu’s similar RX Challenge; these WOD’s (both the standard and advanced) were intended by us to test the skill movements and loads that are fairly common in the majority of CrossFit programming. The exercises picked represent Olympic Lifting, basic barbell strength lifts, gymnastics skills and bodyweight skills, movements that demand core strength and coordination, and the generation of power through explosive hip drive. We substituted a few exercises in, switched loads, and after careful consideration kept or modified the standards for which reps would count. Could they have been heavier or harder? Sure. However these are the common ones that when combined with cardiorespiratory endurance exercises form the basic workout of the day that is as RX’d (Prescribed). Some may have seemed easy to you but remember how difficult these skills were after only a month or two into CrossFit?

This test also helped us on a few other fronts, all of them centering around assessing how you are progressing as athletes and what we need to progress and focus on as your coaches. Most importantly it should have helped you identify what specific areas are your strengths and what areas are your weaknesses. You get fitter by training your weaknesses and maintaining your strengths. If everyone was a disaster on the barbell lifts that would reflect on us. If no one could get a specific exercise then shame on us as well. If you were all outstanding across an exercise or a particular domain than that would help highlight what we have done right.

This also helped us begin the process of selecting who will be on our Affiliate team, “Team Squatch” for the CF Games Regional Affiliate Cup Qualifier on May 15-16th in Puyallup. There will be 30+ teams vying for 6 spots to advance to the CF Games in July. Our goal is to field a team from those who have been actively training together that is best equipped and able to accomplish any WOD that is required as a team. We cannot afford to scale, so having a team that is most well rounded across the general and advanced skill-set of CrossFit and fitness is pretty important.

So how did it go? Overall we could not have been anymore stoked with the progress all of you have made. It was so satisfying to see 20 people (Michelle and I included) buzz our way through the skills today with more “pass” than “fail” scores. Many areas showed broad improvements from those first days of Elements to where we all are now. Today helped serve as a focused coaching opportunity to remind you all about good form, proper movement standards and efficiency of technique. It was also an incredible opportunity to sit back a moment and realize we have a bunch of men and women doing pull-ups and climbing ropes, lifting heavy stuff, throwing and swinging heavy objects, sprinting with sandbags, and jumping rope like Rocky training for a fight with Clubber Lang. That’s fitness!

We hope you had fun, we will do this one again. If you need your results we have the scoresheets in the box and can make you a copy for your logbooks or BTWB.

Post Skills Challenge there was a little fish tournament. While Jeremy may have won it doesn’t say much that he beat 5 year old Maya who racked up a mighty impressive 700+ points! If all else fails, Maya will make the team!

Results

View this photo

Rowing for Dummies

* Not you all, the dumbbells!

For Time:

21 Dumbbell Push Press (40#/25#)
500m Row
18 Dumbbell Push Press
500m Row
15 Dumbbell Push Press
500m Row

Results

View this photo

Couples Retreat on the Rowers:

More WOD pics:

Tough week of sledding for all. If your hamstrings aren’t sore it means you didn’t get in the box! Today was a quick push-pull that still left you on the floor when all was said and done.

Come in Saturday for the 10am and 11am and give your best at the SRCF “Road to RX” Challenge. This will be fun! For those who want to see what skills they have in their toolbox and which ones are still under construction we will have a WOD that will be pass/fail; go or no-go. There will be an Advanced Skills Challenge WOD (that is mandatory for the Affiliate Team) and a Standard Skills Challenge WOD. These are based on CrossFit Oahu’s RX Test (posted the other day) but modified to what we want to test and emphasize. Certain skills were removed, some added, some modified. Details will be reviewed along with standards. You will get a judge and be broken into groups. If you elect to not do the challenge that is totally okay. The rowers are available and will be set up for a nice 5k row.

Notes:

Congrats to Judi who completed Elements this week and will be a regular at the 6am class!

Saturday is “Skinny Dip” day. Or with the recent snow and cold maybe it’s more like a “Polar Bear plunge”. Come in and get dunked to see what your body fat composition is. Bring your suit and towel! Cost is $49 for 1st time test and $35 for a re-test. For those who have stuck with the Paleo/Zone Nutrition Challenge this is the check in to see how much your 7 weeks of discipline and consistency have paid off. We can see the difference in so many of you and it’s so great to watch the transformations that have occurred.

"Jorge"

Happy Birthday Jorge (or Hee-hey)!

Pick your poison:

For Time:
5000m Row

Or:

“Fran”
21-15-9 reps for time of:
Thrusters (95#/65#)
Pull-ups

Results

View this photo

The choice today was simple; short vs. long, cardio respiratory endurance and stamina vs. speed and power. Both WOD’s are epic in scope and very effective. I programmed the choice of two because Jorge has long threatened or begged to be able to have the “opt-out” to do Fran or a 5k row over any particularly unpleasant WOD he didn’t want to do. Over time we granted him two “Get out of jail free” or “Ace” cards that he theoretically would be able to play if he chose to do so.

Jorge also has been sweating a little just what I would plan for his birthday workout, knowing I would include something he hates (running or burpees) with something he likes. So he kept saying if he didn’t like his birthday workout he would just pull one of his “cards”. In the spirit of April Fool’s yesterday I decided to post a fake WOD on Beyond the Whiteboard today consisting of his most hated exercises: 5 rounds of 400m runs and 15 burpees. I just knew he would check it today to preview the WOD before he came in. Knowing it was going to be storming and pouring down rain it could not have been a better set-up. I think I actually heard his screaming from his house when he checked the workout this morning. I know Jana sure did. The real workouts were actually his two “Ace” cards and the plan that everyone would get to choose what they wanted to do.

There were several PR’s today for Fran as well as 1st timers for both WOD’s. Congrats to all of you especially the personal bests. The energy at the 5pm class with Moe was intense and motivating as people were just going after it. Bridget and Pat were exceptionally impressive or insane depending on your point of view. They did both WOD’s! WTF!

Congrats Jorge on an excellent birthday and we are glad you liked your present! You now have one less “Get out of jail free” card. Use it wisely.

Jorge expressing his feelings about his choice of the 5k Row:

Notes:

Saturday classes (10am and 11am) will be indoors so have no fear about the weather conditions. Affiliate Team members meet at 9am. Next week we will begin testing for Team Squatch spots (3 women and 3 men) beginning Saturday.

We are going to have a sign-up sheet in the gym this Monday for the “Skinny Dip” Body Fat Re-test on Saturday 4/10 to complete the Paleo/Zone Nutrition Challenge (nice nickname of “Skinny Dip” to Rona BTW). Sign up for your spot and bring a towel and swimsuit for the water tank. If you didn’t test the 1st time and want to you are totally welcome. 1st time test is $49 and re-test is $35.

We are excited for everyone who participated as the progress has been significant. Many have kept up with the weigh-in’s, some with diet logs, and overall the eating habits have changed for quite a few. Make it last. Make it stick. We will crown the champs next week!