So with all the athlete profiles on the main games site, I thought that I would profile our athletes.  Some of you are kinda shy, well I am not going to allow this anymore.   I don't know all of your stats, or lastnames for that matter but I do know a lot about you from the way you work out. 

The First athlete we are going to Profile is Alex.  If you haven't met Alex, then you haven't spent any evening at the gym.

Alex, has worked with us since Late September.  Since then he has lost 38lbs.  He has gained pullups, overhead squat, pushups, kettlebell swings, wall balls, focus, teachability, friends, and much more I am sure.  He enjoys the Warrior Diet.  My favorite thing about Alex is he works for his results.  He does extra every day, he works his weakness, he asks questions and he mostly enjoys it.  Alex I am sure I am missing lots, maybe you will fill it in for us in the comments.

At the end of last Month, most of us were fully focused on sectionals.  However there was another NRG that team that represented at Tackle the tower 2010.  I think it was called Fight for Air.  Anyway Jill J put the team together and we kicked some but.  Check the Pics on the pic page.  If you have more, please Email them to me and I will get them added.

Oh, for the WOD

30 Deadlifts, however you wanna do it.  You have to do 30 Deadlifts.  Thats it.  You can do 30 singles at a heavy weight.  15 doubles, 3x10 5x5 +2,2,1,1,  If you are unsure, come learn more about the deadlift. You can do behind the back, sumo deadlifts, single leg deadlifts, again take your pic.  If you don't know, I will help you.

AMRAP in 20 minutes of:

5 thrusters (95/65)

7 burpees

10 kettlebell swings (24k/16k)

scores from yesterday

Alex makes her triumphant return

Dave's Challenge:  as many unbroken bent over rows with barbell as possible after the workout.

I've got a spot reserved for the CrossFit Affiliate team at regionals, but I don't know who wants to be on the team.  Spots will go to those who have shown immaculate consistency throughout the weeks here at CrossFit NRG, it will go to those who have proved their will to get better, faster, and stronger in every aspect of CrossFit training.  Let me know your desires to compete and we'll assemble the team.  

10-20-30

Push Press 95/65

Wall Balls

Pushups

Overhead Squats 95/65

You got it, 10 of each, 20 of each, then 30 of each.

Bill, Sue, and Rob enjoy the warm up during Kettlebell Class on Thursday nights.  Can you find the kettlebell?

Mike, Crushes the backsquat and pullups workout.  

Getting bored with the same old food.  I have been really enjoying www.marksdailyapple.com  He has a great take on the same but different.  Intense training 4x per week, lots of playing sports and eating clean.   The best thing is he has some great recipes,  I am excited to try this on this week.  You can find it here.

If you get a chance to thank Holly,  she has been putting in overtime to get the Picture Boards Updated.  IF you aren't on there yet, its just cause the pictures worry blurry or we didn't really like the picture.  We will get you on there in the coming weeks I promise.  

Today is Simple and Sinister at its finest.

3 Rounds of

10 Hang Cleans 155/105 or whatever you can do

Run 800 Meters.

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.

Grace from 3/11/10

David instructs Ian at Danzan Ryu Ju Jitsu Class.

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!!