***ATTENTION***
Tonight’s classes will be running on an adjusted schedule. More details are listed below.
All Members
The Gold Gym will only be open to workouts during our morning sessions. All afternoon and evening classes will be provided at the Blue Gym. You may have to adjust your usual schedule, so take a good look at tonight’s lineup:
Primordial Potluck
So you wanted to perform better. You wanted to look better. You wanted to feel better. I can see that, but I know the real reason that you signed up for the CFLI paleo challenge. You wanted a spot at the table for our paleo potluck dinner. Well, you have dedicated yourself to finding the perfect recipe and the night is finally here.
The gym will be filled with food that is supposed to be in our bodies. So, if you registered for our challenge and would like to hit up this macronutrient mash-up, be at the Gold Gym at 6:15 tonight. Your cost for admission is to bring a paleo dish that will be shared with the group. Get crackin’! (Nuts and eggs are both acceptable.)
Wodders
Please view this video on the snatch. This is a great visual for understanding the requirements of this lift. You will also see familiar movements that we ofter practice. Understand that these variations are used so that we can improve our snatch. So, know the snatch first. Then realize that the complementary movements are slight modifications to the that base lift.
Wednesday already? Wow, this week is moving quick. Between the Beach WOD on Monday and the Stones yesterday, time really does fly when you're having fun!
Few things:
1) Paleo Pot Luck Dinner
The Paleo Potluck dinner will be Thursday night at the Gold Gym at 6:15pm. All Cave peeps are invited and we just ask for everyone to contribute 1 Paleo dish to contribute to the group. There will be no afternoon/evening classes in the Gold Gym tomorrow and the Blue Gym will be running the following schedule:
Gretchen was in again last night and will be in every Tuesday. Last week she had a line out the door and the reviews were unbelievable! Unfortunately last night we didn't do a great job of spreading the word and because we were at the Blue Gym most of the time, she didn't get much action. Next week we will get the sign-up sheet out early and make sure everyone has a chance to book their massage. Just a note: This isn't a candles and harp music type of massage. Gretchen is here to treat and prevent any sport related injuries or aches and pains. She's good!
3) Paleo Bonus Challenge
Ok so this week's challenge is definitely tough, especially the "Footprint" portion. Just please understand that you need to use your best judgement in circumstances that are out of your control. For example, we don't want you to starve to death because you didn't want to unwrap the plastic off of your steak. Know what I mean? You shouldn't be producing any excess waste, but if someone else does, you need to use your best judgement. If you want to have a coffee from a cafe, don't skip it because THEY used a paper filter, but YOU should be using a re-usable cup. Do your best!
In ancient Greece, it was believed that the titans were the firstborn sons of Earth. Much like ourselves, both the titans and the gods were often victims of their own emotions. They each often made spontaneously passionate decisions. This was no different for the giant known as Atlas.
In loyalty to Cronus, an elder member of the titan race, Atlas led a revolt against the gods. When the titans were unsuccessful and defeated, the gods’ king Zeus dealt Atlas a fitting punishment for his treason. Although in common retellings, Atlas is sentenced to holding the celestial heavens and Earth apart for eternity, this is not the only version of the tale. One variation of the story that has been passed down for millennia depicts Atlas as the physical supporter of our world. He forever props the globe up upon his shoulders.
Since the literal translation of Atlas is “bearer” or “endurer”, we will touch upon bearing some stones and perhaps a little endurance as well.
Getting Stoned
There may be nobody closer to an Atlas in the CrossFit world than Rob Orlando. When it comes to CrossFit Strongman movements, Rob O is the one to follow. Check out some of his tips on lifting Atlas Stones!
Okay folks, slight change of plans for Memorial Day Weekend (just in case you didn’t check your e-mail).
We adjusted Saturday’s and Monday’s schedule due to gloomy weather predicted for tomorrow. Saturday we are back to our regular class schedule and Monday we will hit the sand for our fun beach WOD.
It looks like this: Saturday:
Regular Schedule Classes: 7am – P1 & P2, 8am WBC P1 & P2
Running Class – still meeting at Smith Point Beach, 8am (rain or shine)
Monday:
Beach WOD!!
Smith Point Park – 8am All Levels
Reminders:
- Parking Fees start at 8am.
- We will be meeting in front of the main pavilion.
- Class may be up to 1.5 hours
- Best CFLI Spirited wardrobe wins a prize! Be creative!
- Class is FREE and will not count towards your weekly total. Extra training sesh for the unofficial first week of summer anyone? See you there!
The Power Clean
P1 - Take a quick peak:
P2/3-A little more emphasis on the jump:
"To give anything less than your best is to sacrifice the gift."
-Prefontaine
Workout for Fri, May 24, 2013
P1- Power clean: 2 reps every minute on the minute for 5 mins.
P2/P3 -Power clean: 2 reps(T-N-G) EMOTM for 8 mins.
7RFT:
7 power cleans (155/105)
14 wall balls (20/14)
Sorry if I excited any of you Metallica or Hemingway fans. I am referring to, of course, the kettlebell. The ol’ KB can do so much more than just swing. Kettlebells are incredibly versatile tools that present us with a multitude of weightlifting options. You may have used these for various swings, snatches, push presses, SDHPs, goblet squats, weighted pistols, Turkish get ups, juggling, and more. In some cases, they can even increase the difficulty of our gymnastics movements. You may have seen people do pistols on the handles or use a pair as parallettes during deficit handstand push ups. Like many things in life, the tool itself doesn’t make the major impact. It’s how you choose to incorporate it into your task.
Future Homo-Sapiens
Have a family to feed? Are grilled steak and steamed veggies loosing their luster? Here is another resource. Just remember to filter out anything that doesn’t fit with what you can eat. Check out this link!
