A full house for "ANGIE"...it seems we just move to a new box and have the ability to fill all the bars...immediately!! ...thanks to you!

W.O.D. 9.08.09

"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Notes:
The 5:30PM and 6:30PM classes will start and end at 1010 DeKalb (the old box).

The 7:30PM Level 2 WOD will start and end at 200 DeKalb (the new box). It will be coached by Tim P. The regular Level 2 WOD's will resume on Monday of next week.

Please post to comments if you will be available, or want to help on Saturday 9/12 for the Upper Merion Community Fair.

Read:
Fat Loss 101-Master the basics

Quote:
"Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts."
-Rip

Results:
Aimee 14:30
Jason 24:08
Chris P. 15:20
Jeff 25:10
Tim P. 12:54
JZ 25:55
Jen S. 28:07 (band)
Mike L. 25:15 (50)
Kelly 28:45 (band)
Shawn 27:57
John K 31:06 (band)
Trisha 30:57 (band)
Todd 27:35
Mike B. 31:40
Gina 30:58 (band)
Swine 27:55
Westwood 23:20 (50)
Nikki 23:03
Meg 19:59 (band)
Liz 23:25 (band)
Mike F. 37:46 (20 band)

Level 2 WOD:
6 Rounds for time of:
20 Push Jerk 65/95 (from the rack)
40 Double Unders
20 SDHP 65/95
Paul 35:19 Rx
Aimee 24:07 Rx
Han 23:35 Rx
Lisa 30:31 Rx
Laura 35:05 55#
Sam 20:53

Jeff and Cindy enjoy a lite salad, tomato present, of course!

Best Buns on the Beach???


Thai Turkey Lettuce Wraps- (quick and easy) if you want the recipe let me know!
IDEA:
Ask to sub a tomato for the typical home fries and toast when out to breakfast!

What did you eat this weekend?
Did you use the holiday weekend as a "cheat" weekend?
Follow the 80/20 Principle?

Anegada, in the BVI, is an island 10 miles long by 2 1/2 miles wide with extensive salt ponds, reaches its highest point at 28 feet, hence its name which means the "drowned land." Of coral reef origins, Anegada has "extruded" sixteen miles of sandy beaches with a primeval quality. Anegada is "guarded" by the famous Horseshoe Reef which, at eighteen miles long, is one of the world's largest coral reefs.

W.O.D. 9.7.09

Rest Day!

Quote:
"Every now and then go away, have a little relaxation, for when you come back to your work your judgment will be surer."

Leonardo DaVinci

Dad representing, CFKoP in St. Croix.

W.O.D. 09.06.09

Beach WOD or Away from home WOD.

3 Rounds for time of:

50 Squats

40 Walking Lunges (20L/20R)

30 Push-ups

20 Burpees

10 Jump Squats

Read:

Inflammation Combat.

Quote:

“Tension is who you think you should be.
Relaxation is who you are.”
Chinese Proverb

Kristin and Meg.

Tim and Chris P.

Sam.

W.O.D. 9.05.09

Workout: “Michael“
Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Reminders:

1) We will be closed Sunday, Sept 6th and Monday, Sept 7th for the Labor Day holiday.

2) Classes will resume on Tuesday, the Level 2 Class will be held Tuesday night at 7:30PM, Tim P. will be teaching (his first Demo class).

3) Next Thursday September 10th is Yoga with Jen Fugo from 6PM-7:30PM.

4) Saturday September 12 we will be taking part in the Upper Merion Community Fair, details to follow.

5) Keep your fingers crossed for a possible move next Sunday September 13th!!!

Quote:

Besides pride, loyalty, discipline, heart, and mind, confidence is the key to all the locks.
-Joe Paterno

Results:

Chris P. 15:32

Sam 21:20

Tim P. 16:03

Jeff 23:04

Lisa 21:42

Meg 24:11

Kristin 28:03

Cindy 24:37

Laura 18:20

Jill 26:08

Tom 36:05

Kate 22:42

Blueberry Whipped Cream...blueberries and cream (whipped)...another classic from JZ!

A great idea from JZ.

Get your sushi wrapped in cucumber rather than rice...

2 Days of Dinner...

W.O.D. 9.4.09
Karen
150 WallBalls for time (20#/14#)

Strength:
Push or Split Jerk
3-3-2-2-1-1

Read:
Older, Wiser, Slower.

Quote:
"There is no better than adversity. Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time."
-Malcolm X

Results:
Swine 6:44 165x1
Han 5:47 135x2
Sam 7:16
Shawn 9:18 145x1
JZ 14:50
Meg 12:15
Dan 7:33
Kevin 11:18
Gina 8:27 (10#)
Dave 13:03 (14#)
Jen S. 9:40
Lisa 6:51
Nicole 13:49
Tim P. 16:14
Laura 10:44
Jill 8:55
Chris P. 11:53/205 SJ
Kristin 11:42/75 SJ
Jeff 13:42
Cindy 8:00 (10#)
Mike F. 13:30
Jason 12:10/230# SJ
Jim 11:39
Nick 19:17 (20/14/8)
Rob 11:58
Joe A 13:39

Tim and Laura use their functional fitness skills out West at Arches National Park and Zion National Park.

Welcome back from your adventure!!

W.O.D. 9.3.09

Annie
50-40-30-20-10
Double Unders
Sit-ups
and
Strength:
Deadlift
3-3-3-3-3-3-3

Read:
Meth in a Can

Video:

Annie (Speal)...[wmv][mov]

Note:

I'll take anyones food images to post...with or without the tomato!

Quote:
Believe in yourself and you'll always be on solid ground, no matter where you are.

Results:
Todd 13:47/??
Sam 7:09/ 400x1
Jim C. 15:05/285x3
Swine 7:10/305x3
Kevin 12:03/245x3
Dan 7:12/300x3
Tim P. 9:26/295x3
Granny 11:03/195x1
Patti 11:12 (su)/255x3

This mornings breakfast from Tim and Laura Pappas...

NO Sugar Challenge Day 2.

Lunch.

2 hard boiled eggs, turkey, spinach...and almonds (not pictured)

Dinner.

Scallops, Sauteed Chicken, Spinach, peas, Onion and a REALLY spicy hot pepper!

How are you feeling?

Read:

Why Grassfed Animals Product are better for you.

Swine's first class.

Keith, from Orlando drops in for a WOD!
BRIAN.
JASON W.

SWINE.

W.O.D. 09.02.09

"The Bear Complex"...(wmv)(mov)

You have 5 rounds to find your max weight at:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

These exercises must be done in succession without putting the bar down for seven times through the sequence.

You may rest as needed between rounds.

Contact with the floor must be touch-and go during sequences.

Rest anywhere but the floor.

Please take 5 minutes to watch the video so you know what to expect.

Reminder:

There will be a Demo Class tonight at 7:30PM taught by our new Level 1 certified Coach Paul, better known as Swine. It will not be the WOD listed above on the blog, there will be a different WOD for the 7:30 Class. All members are welcome.

Quote:

"Follow your dream...take one step at a time and don't settle for less, just continue to climb. Follow your dream...if you stumble, don't stop and lose sight of your goal, press on to the top...For only on top can we see the whole view, can we see what we've done and what we can do, can we then have the vision to seek something new...Press on, and follow your dream."

-- Amanda Bradley

Results:
Meg 60(x6)
Swine 110
Sam 145
Shawn 115(x5)

Jen C. 70

Nikki 90(x6)

Aimee 95 (x4)

Nicole 85 (x2)

Miranda 80

Lisa 95 (x5)

JZ 95 (x3)

Brian 80

Jason L. 145 (x3)

Jason W. 155 (x6)

Hannah 115 (x1)

Chris 135 (x4)

Jeff 110

Cindy 55

The Swine WOD. (+,-, R):

3 Rounds for time of:

15 Push Press (65/95)

15 Push-up

400M Run

Keith Rx 12:53

Dawn 35# 11:45

Trisha 45# 12:03

Liz 45# 12:17

Lisa Rx 11:28

Chris Rx 8:37

Aimee Rx 8:42

Jeff Rx 12:04

Kristin 45# 12:26

Dinner Day 1, oh look the elusive tomato!!!

No Sugar breakfast Day 1.

Egg Omelet with Spinach

Tomato

Apple

Almond butter

It's 3...2...1...go on the first day of the No Sugar Challenge, are you ready? I know, it's only 9:30AM, but how are you feeling? Are you excited about the challenge and eager with anticipation at the thought of eating clean for a month! I know I am...

Post to comments what you are eating? feeling?