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321Go

Daily WOD

1.29.13 WOD

This is who we are fundraising for! The big throwdown is going down at 5:30, but will be doing his WOD throughout the day at all the classes if you can't make it and you can still donate at the gym (cash only) or online **We invite all of our members and look forward to coming together as a community and raising money for Alex and his family. There are 3 ways to donate: 1) You can buy a Alex shirt or Alex Kid Shirt  and the profits will automatically go to the cause. The link to buy the shirt is below http://dfslifestyle.com/store/ 2) If you go the Facebook page (link below), Angels for Alex there is an option for donation via PayPal. https://www.facebook.com/AngelsForAlex 3) CASH (only)donation at CFPC on Tuesday during any of the classes.  *If you are interested in reading about little Alex please read the blog below! http://www.kathyhterry.blogspot.com/ WOD AMRAP 10 Minutes 3 Power Cleans (155/115) 6  Burpees 9 Squats BEGINNERS WOD AMRAP 10 mins 3 Power Cleans 6 Burpees 9 Squats Comments: What is your favorite quote?
321Go
January 28, 2013
Daily WOD

Nutrition Challenge Announced!!!

The holidays are behind us and the New Year is in full swing. A great time to get back on track and set some individual goals! We are set for another ‘Paleo’ Challenge to begin, Wednesday, February 6th. This time it will be an individual, points free, goal-oriented challenge with the option of a 6-week duration. There will be a $5 fee to start and participants will be asked to determine and post their individual goals for the challenge before it begins. “What do you hope to achieve by establishing “better” eating habits?” Dig deep and let your peers know why it’s important to you to participate in such an event. To kick-off the challenge, Shannon will be holding a Q & A session, Monday evening, February 4th at the gym (6:30 pm). It will also serve as a chance for people to share strategies, favorite paleo resources and exchange recipes. Shannon will also be using her website (www.primalpeak.com) and Primal Peak Facebook page to give frequent tips, words of encouragement, reminders of goals, helpful info and recipes along the way. At the end of the challenge, participants will submit their experience, what they gained, and what their results were. Winners will be chosen based on inspiration and results, and announced at an End-of-the-Challenge Celebration. If you are interested, email Shannon at Shannon@primalpeak.com for more details and guidelines.
321Go
January 28, 2013
Daily WOD

1.28.12 WOD

Have you ever tried rowing with your boots on? WOD Push Press 5-5-3-3-2-2 REMINDER: Tuesday at 5:30 pm is the community fundraiser for Alex. Throwdown for Alex! We will be doing a throwdown next Tuesday January 29th at 5:30 pm. We invite all of our members and look forward to coming together as a community and raising money for Alex and his family. There are 3 ways to donate: 1) You can buy a Alex shirt or Alex Kid Shirt  and the profits will automatically go to the cause. The link to buy the shirt is below http://dfslifestyle.com/store/ 2) If you go the Facebook page (link below), Angels for Alex there is an option for donation via PayPal. https://www.facebook.com/AngelsForAlex 3) CASH (only)donation at CFPC on Tuesday during any of the classes.   *If you are interested in reading about little Alex please read the blog below! http://www.kathyhterry.blogspot.com/   Comments:  Are you planning on coming to the Fundraiser Tuesday evening?  Give us a heads up so we know how many to expect!
321Go
January 27, 2013
Daily WOD

Weekend WOD

Some good camaraderie before a WOD REMINDER:  Class at 7 and 8 am WOD 5 Rounds 7 Deadlift (275/185) 30 Squats 7 Handstand Push ups Comments:  Anyone up for another nutrition challenge?  I may smell one in the future
321Go
January 25, 2013
Daily WOD

1.25.13 WOD

    Some of the 8:30 am crew recovering from burpees and push jerks REMINDER: Next Tuesday at 5:30 pm is the community fundraiser for Alex. Throwdown for Alex! We will be doing a throwdown next Tuesday January 29th at 5:30 pm. We invite all of our members and look forward to coming together as a community and raising money for Alex and his family. There are 3 ways to donate: 1) You can buy a Alex shirt or Alex Kid Shirt  and the profits will automatically go to the cause. The link to buy the shirt is below http://dfslifestyle.com/store/ 2) If you go the Facebook page (link below), Angels for Alex there is an option for donation via PayPal. https://www.facebook.com/AngelsForAlex 3) CASH (only)donation at CFPC on Tuesday during any of the classes.   *If you are interested in reading about little Alex please read the blog below! http://www.kathyhterry.blogspot.com/   SHOULDER ISSUES? Some you have asked questions on what to do about shoulder issues.  Most people experience discomfort in the anterior delt (front of their shoulder).  This can be a number of issues but here is the deal for most people.  When you first start working out you are relatively limited to what you can do.  The volume that you can handle and loads you can lift are minimal, but this changes over time.  As your work capacity increases you can do more, lift more, and handle more stress.  This means it's all the more important to stay in good positions when working out.  These are all the things we talk to you in about during the instruction portion of class... even if you've heard it 100 times before.  "Armpits forward", "elbows down", "active shoulders", "external rotation"... if all this sounds new to you then you need to pay some more attention peeps!  The issues most face are due to internal rotation and repeated movements in that position.  Things like burpees, push ups, overhead squats, etc can all cause some issues.  Most likely, it's not the front of your shoulder that's "messed up".  It's typically tied to your chest, sub scap (under your shoulder blade), and scalene muscles which are in your neck.  Two things that can help. 1. STAY IN A GOOD POSITION 2. Once you create a healthy range of motion for your shoulder you need to keep it strong there.  All the things we do help build that…
321Go
January 24, 2013
Daily WOD

1.24.13 WOD

WOD 5 Rounds 50' Burpee Broad Jump 50' Bear Crawl 25 Swings (53/35) Beginners Class 5 Rounds 8 Burpee Box Jump 12 Ring Rows or Pull-ups 16 Swings Comments:  Don't those rocks in the sink make it feel JUST like a spa?!!!
321Go
January 23, 2013
Daily WOD

1.23.13 WOD

Sorry for the lack of pic.. working out website stuff REMINDER:  Cubbies will be cleaned out this Friday, make sure you have anything you've left behind!!! JAN 29th at 5:30 pm is the FUNDRAISER WOD for Alex WOD 3 Rounds 20 Back Squat (155/105) 20 Pull-ups 20 Toes to Bar Comments:  What is the best way to avoid the Sundance crowd?
321Go
January 22, 2013
Daily WOD

1.22.13 WOD

Some of the 8:30 am members trying to recover from the WOD UPDATE: We will be trying to be step up the cleaning around the gym in order to provide everyone with a neat and clean place to work hard. With nearly 100+ people through the doors each day, keeping the gym clean becomes a BIG job! Here are a few things you can do to help keep it nice for everyone. 1. Take off your shoes.  Keep a separate pair of shoes at the gym and change your shoes as soon as you come into the gym. This will help us keep the floors clean and less slippery. 2. If you make a mess, clean it up. We all make messes at the gym, chalk buckets get kicked, muddy shoes, animal crackers, dog hair, ripped hands, etc. These things happen.  When it does, please help everyone by doing your best to clean it up. 3. If you use equipment, put it back neatly where you found it. 4. Keep the cubbies clean. Check the lost and found as it will be donated on a weekly basis going forward.  Typically every Monday evening. We will be working harder to keep the whole place cleaner and neat, but we need you to do your part to help! Thanks!   WOD 7 sets NOT for time of the following complex -High Hang Squat Snatch -Hang Squat Snatch -Full Squat Snatch -Overhead Squat Beginners WOD: AMRAP 10 min 3 Hang Power Snatch 3 Overhead Squat 6 Ring Dips Comments:  Twitter or Facebook?
321Go
January 21, 2013
Daily WOD

1.21.13 WOD

Now those are some nice looking hands. WOD On The Min for 12 min 4 Burpees 4 Push Jerks (185/135) 4 Burpees Comments: Do you even bother trying to keep your hands looking nice anymore, or do you take some pride in those callouses?
321Go
January 20, 2013