What else can you do with Pull-Up assistance bands?
These two lucky ladies turned them into a bouncy swing...it's gotta be more fun than Pull-Ups!

W.O.D. 3.2.09
Hang Power Snatch

Thank you so much to everyone who came out yesterday and made the CrossFit KoP Grand Opening party a huge success. Fun was had by all ages. It's you, the community that makes CrossFit KoP so much fun!

On the horizon for April/May are some new classes; keep your eyes out for a kids class, beginner class and the addition of a fire breather class.

Sugar Journals...make sure to turn your food logs in this week so we can review them and crown the winners! So far I've only gotten 3 journals...


"A person's a person, no matter how small."
-Dr. Seuss

Tim M. 140
Paul 90
Doug PVC
Mike F. 105
Mike M. 90
Jill 50
Doreen 75
Miranda 50
Hannah 80
Jon 65


Appalachian Athlete said...

Well, you won't be getting a food journal from me b/c I stopped writing it down, so take me out of the running. Unofficially, I was good for ~3 out of 4 weeks, with the other week being the "aw F-it I can barely walk I'm gonna drink as much beer and eat as many candy bars as I damn well feel like it" week.

I was surprised to find that I lost about 7 pounds with only one or two workouts the whole month and eating zone at 15 blocks and 2x fat. I'll be very curious to see how I feel as I ramp up the workout loads/intensities over the next two weeks.

All in all, worth the effort. I think I've probably made a permanent, positive change in my diet.

I'm curious to hear how the no-sugar thing worked for people who were actually working hard. Anyone?

Anonymous said...

We had an awesome time and are so glad to be a part of such a wonderful group of people. I also learned some new "games" that I'm sure will make me a big hit at our next national sales meeting!

Thanks to Aimee and Jason for hosting and to everyone who provided for such a great time for a couple of weary travelers!

Laura Pappas said...

So for me on the no sugar thing, I did no sugar and tried to zone - although I never really did the counting blocks part very well. It was an education just to make sure I had balanced protien, fat, and carbs everytime I ate.

I missed some foods with the no sugar month, but agree that I will definately be changing my diet going forward based on some what I learned. I gained a few pounds at first and then wound up net -2, and feel great. Thanks for coming up with this crazy idea and putting it in the form of a challenge, because I don't think I would have done it otherwise. Doug, I feel like my recovery time is still about the same but felt just as strong or stronger during my workouts - both xfit and running.