We have less than a month left in the Challenge.  I have heard of one of our challengers who is down four pant sizes.  Another member is down over 35 lbs.  How are you doing.  Are you questioning why you are still doing this.  If you have fallen off the wagon.  Please read the Grain Manifesto.  I have seen this on a couple of different websites but will credit Whole9CrossFit as I think they originated it.  I am sure I will have to eat these words later. (atleast words aren't grains).

After this week I would like to see you PR today.  Anyone up for the challenge.

If you are feeling super duper today please add a weight vest.

"GI JANE"

100 Burpee pullups for time

Then

Deadlifts 3x20 at 50% max weight.  As much time in between deadlifts as needed.

I'd like to propose an endurance challenge to anyone who is willing to one:  get to know their fellow CrossFitter even better, and two:  wants to test their patience, fortitude, and mental capacity.   This challenge is known as the Red Rock Relay.  This challenge consists of teams of 12 people running in an all day-all night 180 mile race.  Similar to the ragnar relay, this race will consist of two vehicles of 6 people each taking shifts of running and racing.  The event takes place on September 10 and goes on through the night to finish on the 11th.  Take a look at the red rock website, let me know if you're interested and we'll assemble a team to see who can handle it.  

Here's the workout today:

Strict Presses

5-5-5-5-5

then......

Grace- 30 Clean and Jerks for time (135/95)

scores from yesterday

WOD

50-40-30-20-10

Kettlebell Swings

Situps

Josh Stack Pressed 52K's of kettlebells last week.  Truly Amazing!!  (in this picture he gives it the thumb down) He is holding in his hand a 32k and a 20k! If you wanna get stronger, his Class is Tuesday at 530.  If you wanna get Smarter his blog is here. 

Brad and Jane, Rock and Row!!  hahaha thats funny!

15 Pull ups, 30 back squats

20 pull ups, 45 back squats

15 pull ups, 30 back squats

10 pull ups, 15 back squats

For those who haven't seen the new schedule changes yet, please take a look at the monday and thursday schedule, we will no longer be having a 7:30.  

I've been noticing a lot of people with minor aches and pains lately, be sure you're listening to your body, if your body is telling you something, please listen to it.  I know sometimes that all we want to do is to start and finish the workout no matter what the consequences, but if your body is telling you something else, perhaps starting and finishing a prescribed workout is not the best thing for you, remember that we can scale a workout to anyone's needs.  

Let me know if you're experiencing any significant wear and tear on your muscles, joints, or anything else in your body that needs some attention and I'll do my best to recommend some exercises, give you my opinion on what it is and how to treat it.  I may not know all the answers, but I know I can find them if you ask the questions.  

Dave's challenge:

as many toes-to-bar as possible in 2 minutes.

Please check the schedule,  we have made a few changes Monday  and Thursday evening.  The last WOD will be at 6:15pm.  Danzan Ju Jitsu will be held from 7pm til 9pm.  This is a bit different from the popular form of Gracie Ju Jitsu as you may have seen in MMA on TV.  This will more resemble a Steven Segal movie.  All CrossFitters are welcome to attend.  Stay tuned to learn more in the coming weeks.  Sensei David is a 4th Degree Black Belt and has been instructing for several years.  He came highly recommend by our own Kat DiFrancesco. 

Want to be on the Affiliate team.  Tryouts will be workout based and starting next weekend.  Its a good time to start working the weakness you have been procrastinating. 

Todays WOD

"Alternating 500's"

We will have 3 people share a rower.  You will row a 500m sprint then rest 2 turns,  for a total

of 5x500m.  2/1 rest to work ratio. 

If this is confusing, just show up and we will show you when you get here.

Today is a great day to bring in that friend that keeps talking about it but never shows up to meet you.  This workout is  beginner friendly but will smoke the most fit out there.   Hope to see lots of you today!

Fight Gone Bad!

3 rounds of

1 min SDHP 75/55

1 min Wall Ball Shots

1 min Box Jumps 20in box

1 min Push Press 75/55

1 min row for calories

Rest 1 min.

Just like the UFC this will last 3, 5 min rounds.  Of course unlike the UFC, our workout is scalable to anyone.

Rebecca, gives it her all,  Placing 7th overall.  Not bad for just giving birth 5 months ago.  Thats why she is our nutritionist!!

I am glad to report David doesn't have a fractured vertebrae.  He has some tendon damage and is already on the mend.   

Team NRG for the affililate cup?  Who wants to go to Seattle?  More details later.

How is the Challenge going?  Who's winning?  I have a couple people in mind that are at the top of my list.  How about yours?

Todays Workout

Kettlebell health press

5x5 then.....

15-10-5-10-15

Pullups (chin over vertical plain)

Split Squat Jumps

Body Blaster Burpees

Pushups / Ring Pushups

Damon, the man behind the scenes.  this guy made sectionals happen this year.  Get on his blog and let him know what an awesome job it was. www.wasatchcrossfit.com  I can't imagine the hours behind the hours that were put in.  On top of that he runs a great box, business and is a family man to boot.  Way to set the standard Damon!

AMRAP in 10 minutes of:

7 Deadlifts

7 Hang Cleans

7 Front Squats

7 Push Press/Jerk

Rx'd Weight 95# for men, 75# for women

Because the weight is pretty light and the time is pretty short, this should be (as all CrossFit workouts are) maximal effort.  Every repetition will count so even if you don't think you can finish a full round it doesn't mean you shouldn't start, good luck, I know we'll see some awesome scores up on the board today!

Thanks for all the concern that you all have shown for my back injury, I'll be getting an X-ray today on it and hopefully will have more answers as well.  I'll keep you all posted.  One thing i've learned from my little experience and I try to convey the message to you all everyday, is that proper form comes before everything else.  In the heat of competition, sometimes one can get so wrapped up in performing a repetition so ruthlessly aggressive that you disregard your own safety... stay true to form, always practice full range of motion, safety and proper form!

Tor cranks out some rapid-fire double unders on his way to a 7th place finish at sectionals

Dave's Challenge:  200 meter sand bag sprint

Saturday Morning at 11am is Ladies only kettlbell Class, taught by our very own RKC Kelly John. 

We have a couple of things on the horizon, if you are interested in them, I am interested in getting them for you.  How about an olympic lifting class one night a week.  How about a self-defense class a couple of nights a week.  Pilates?  We have so many talents within our own pool of people, it would be a shame to let them go to waste.   How about a Biking club, or running club when the weather breaks. 

Don't think we are changing what we do.  CrossFit NRG is all about General Physical Preparedness!  But we can learn some skills and have fun as we stay healthy and prepared.

March is SUBMIT YOUR FAVORITE PLAYLIST.  Please limit your playlist to 10 songs.  Submit to myself or Dave and we will put it on the IPOD.  If you don't like our list, lets see what you can put together.

Last thing.  CrossFit NRG is CrossFit,  CrossFit 801 is CrossFit, Ute CrossFit is CrossFit, SLC CrossFit is CrossFit, Draper CrossFit is CrossFit. All of the CrossFit Affiliates across the world are CrossFit.  That is all I need to say about that!

Today's WOD

TABATA

Dumbell Snatches

Burpees

Double Unders

Row for Calories.

This workout will take 15:50 Seconds.  with 1/3 of it rest.  Might as well look on the bright side.  Remember Dr Tabata's system only works with max effort.  Your score will be your total reps of each interval.

Dave's Challenge:  as many Split Lunge Jumps as possible in 60 seconds.

40 Ab Mat Situps, 5 Squat Cleans

30 Air Squats, 5 Squat Cleans

20 Pull Ups, 5 Squat Cleans

10 Burpees, 5 Squat Cleans

The greatest thing about competition that I learned from this past weekend, is what my weaknesses are.  That's the great thing about CrossFit and about competing with other people from all over the state, you know where you stand in relation to what other people's abilities are.  I'm going to piggyback on what everyone else has already said on the subject of how proud I am of everyone who made it out.  From the spectators from NRG to those of you who manned the t-shirt tables and helped checked people in to the judges who kept their athletes in check with what they have learned through their CrossFit experience.  

Bryce gettin' down and dirty with the Prowler

Dave's Challenge:

4  x 400 Meter Sprint repeats with 2 minute rest intervals.