“Take away my people, but leave my factories, and soon grass will grow on the factory floors. Take away my factories, but leave my people, and soon we will have a new and better factory.”
Andrew Carnegie


Our people getting after Helen!


Crystal is happy about lunges!
Today's workout

10 OH squats #95/#65
100m run
9 OH squats
100m run
8 OH squats
100m run
7 OH squats
100m run
down to.......
1 OH squat
100m run

The first challenge of the year is upon us! Are you up for taking on "Helen"? We will take the next 8 weeks to find out who raises their game and improves there time the most!!

The following video is of OPT crushing "HELEN"



Today's workout

The Baseline for:
"Helen" Challenge

Are you determined to obtain your goals? Webster's dictionary defines determination as so - 3 a : the act of deciding definitely and firmly; also : the result of such an act of decision b : firm or fixed intention to achieve a desired end . We see determination everyday here at Kaizen from every single one of our students. Today, I would like to highlight one student in-particular..... This student tore is meniscus, which lead to him having surgery. So naturally he had to miss weeks of CrossFit right? Nope not this student did not miss ONE SINGLE DAY! Not after he hurt is knee and not after surgery! He is a great definition of determination.


Here is Greg working around his injury post surgery!
Today's workout

5 Rounds of:
50 OH Lunge
10 Box-jumps
10 Wall-Balls

It seems the world is catching up to Dr. Sears, Robb Wolf, and CrossFit in regards to fish oil. This report hot off the presses ( http://www.foxnews.com/story/0,2933,584513,00.html ) shows that taking large doses of fish oil can help with mental illness too. Maybe Dr. Sears is right? Fish oil maybe the closest think to a "miracle pill" in our lifetime. This is not the only article that was released in the past few days either, here are a few more published reports....

http://online.wsj.com/article/SB10001424052748704107204575039590838522222.htm

http://www.sciencedaily.com/releases/2009/08/090803173250.htm
Do not take my word for it, do a little research and decide on your own if you should be taking Fish Oil.




Today's workout

Push-jerk
3-3-3-3-3

-then-

Tabata
Tuck-jumps
push-ups

A recent study released by the University of Illinois actually shows that this is a measurable benefit. ( http://hdlighthouse.org/treatment-care/care/hdltriad/exercise/updates/0042exercise.php ) So this means that everyday you come into the box, not only are you getting stronger, leaner, having more fun, getting better sleep, but you are also getting smarter! Well maybe not smarter but you are getting an increase in nerve cell production in the brain and that does help out with the damage you caused in your teens and early twenties!


Patric doing his old Health-lift PR of #275..... 25 TIMES! Then came back and nailed his first muscle-up!!!


Eric getting a new PR in the Health-lifts and Burpees WOD....


Kade getting after her first WOD! Nice job kid!
Today's workout

L-sit wars

-then-

4 rounds of:
400m sprint
3 minutes rest in between each sprint

With our "HELEN" baseline a week away. I thought we might start the week off with a few qoutes about competition to get us in the right mindset!

"I love the winning, I can take the losing, but most of all I Love to play." Boris Becker

"Do you know what my favorite part of the game is? The opportunity to play." Mike Singletary

"If you are not big enough to lose, you are not big enough to win." Walter Reuther




Today's workout

5 rounds for time:
5 Health-lifts #275/#185
10 burpees

CrossFit Football! (http://www.crossfitfootball.com) This program was started by John Welbourne a former NFL player (with 10 years of pro experience) who found CrossFit and fell in love with the sport. So much so, that he took a look at the science behind it and applied it to the sport of football to develop his system with HQ. The rest my friends, they say is history!


Our family is growing!


Not even a little wrist injury can slow Roland down!

Did you know you can schedule a private skills lesson? Depending on what package you have you get a one-on-one session with a coach. TAKE ADVANTAGE and call to schedule your session you can work on any skill you want or let's get your nutrition dialed in!

On another side not we have our "HELEN" CHALLENGE coming up! Do not forget to sign up and put your skills to the test!

Today's workout
(Courtesy of CrossFit Football)

This is the first WOD they ever posted!

Posts during March 2009
03.31.09 Daily WOD


3 rounds

1 min rest between rounds

Max Rep Thrusters @ 135lb - 30 seconds on...30 seconds off
Max Rep Burpee - 30 seconds on...30 seconds off
Max Rep Pull Up - 30 seconds on...30 seconds off
Max Rep SDHP @ 135 lbs - 30 seconds on...30 seconds off

Next stop Australia, where we get today's WOD from The Cell (http://thecellfitness.com.au/) Also check out this article from the Art Of Maniliness (http://artofmanliness.com/2010/01/27/the-burpee-the-one-exercise-to-rule-them-all/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+TheArtOfManliness+%28The+Art+of+Manliness%29)
The Burpee: The One Exercise to Rule Them All: The Art of Manliness


A little humor on this fine Thursday!



Today's Workout

WOD
Five rounds for time of:
45kg Overhead Squat, 15 reps #95/#65
Row 500 meters
25 Sit-ups

The Benchmark! In honor of our challenge coming up next month, I thought we might take a twirl with our girl "Helen"! We use our "Benchmarks" to gauge our progress and performance in CrossFit. They seem to bring out the intensity that we are looking for and are a lot of fun! Speaking of intensity here is a little video to introduce you to it.



DRESS ACCORDINGLY WE WILL BE RUNNING OUTSIDE!

Today's workout
(Courtesy of Coach)

"Helen"

3 rounds for time:
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps