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Bring a Friend Day-March 19th and 20th

Posted by Shirley Brown : Monday, Mar 05, 2012

Whenever I find something that I really like in life, I usually like to share it. This is true with activities, food and information. I love CrossFit as do many of the kids out there, and in a couple of weeks you will have the opportunity to SHARE it with a friend. It's our official Bring A Friend day. It's the perfect day to bring a friend or two. You can show off what you know and share a part of your life that is pretty cool. Mark your calendar and make sure to bring a friend!

Weekly Challenge #4: RUNNING. This weeks Whole Life Challenge is to run for 10 minutes every day STARTING Today! This CAN be part of your 30 minutes of exercise. Get outside, get moving and get running. I'll even let you take the dog with you!

Does this look like sharing to you?

Today's Skill

Today's Little Champs and Champs Workout
Lil' Diane
Shoulder press

Today's Game
Obstacle course

Do you like Running?

Posted by Shirley Brown : Friday, Mar 02, 2012

The Whole Life Challenge is still moving along. How about you? Have you found it easier to stay on track with food? Do you go to bed on time every night? I know for me these things are getting easier, more routine you could say. I know some people have been feeling better too! So, keep up the good work and don't forget to log your points.

Next week's challenge: Run for 10min everyday! I'm not telling you to go out and sprint, but challenge you to jog or run for 10 minutes. You an use this as part of your exercise points, so don't feel you have to exercise for 40min. If you include running into your scoring you may use this. At the end of the week you will have the opportunity to log an extra 2 points for running every day next week! Good Luck!

Chair Sit Time

Weekly Challenge #3

Posted by Shirley Brown : Monday, Feb 27, 2012

The Whole Life Challenge for this week is, sleep 7 hours every night. Since you all have to sleep 8 hours to get your point, you will get 2 bonus points at the end of the week for getting a perfect sleep score. That means everyday this week you MUST sleep 8 hours to get 2 bonus points at the end of the week! Get Ready for bed and keep up the good work!

Jacob hanging around!

Today's Skill
Bar Hangs

Today's Little Champs and Champs Workout
250m Row
25 squats
20 sit ups
15 push ups
10 jumping pull ups

Who’s leading as of NOW?

Posted by Shirley Brown : Tuesday, Feb 21, 2012

I get the behind the scenes look at everything and it's pretty school. When you sign your name below, click 3, 1, 1 and 1. I see when your score comes through. I also see if you misspelled your name or clicked enter too soon. I can also see if you forgot to log your score for the day! If you do forget, it's ok, what's most important is that you are making concious decisions in your life regarding your food and your health! Keep choosing vegetables over sugar. Get to bed on time to you can have a successful day at school and limit that TV and computer time, (Facebook DOES count). And don't forget you can check the scoreboard by clicking HERE!

In the lead as of right now is....drumroll........ Hannah Goldsobel, good work Hannah! Keep up the good work!

Michael-doing dips

Today's Prodigy Workout
"Death by Lateral Burpees and Deadlifts"
Min 1: 1 Lateral burpees, 1 Deadlift
Min 2: 2 Lateral burpees, 2 Deadlifts . . .

Today's Game
Musical Medicine Balls

Weekly Challenge #2: Mindfulness

Posted by Shirley Brown : Monday, Feb 20, 2012

Your Bonus Challenge for Week 2 is to practice MINDFULNESS for 10 minutes every day. What does that mean? It means that for 10 minutes, you will break from what you are doing and bring your attention to one thing and one thing only. You may start your day with it, do it mid-day, or finish your day with it. You may choose from the following list, but pick one and stick with it all week:

Journaling - Spend 10 continuous minutes writing. Some suggestions you might try to get yourself started -- Free writing on what's going on right nos, what's working or what's not; writing about 1 positive experience you've had during your day; writing down 3 things you are grateful for, however simple, and say something about how each one impacts your life.
Mindful walking -- Take 10 minutes to quietly walk, bringing your attention to your breathing your steps and your surroundings. You do not have to be alone, but it must be quiet. No conversation.
Sitting in meditation or prayer.

In all of these things, the practice is in having the thing be the ONLY thing that you are doing. Other thoughts will creep in, other desires will pop up. Just quietly and gently bring yourself back to what you are doing.

This can be one of the most important parts of your practice of health and fitness.

Our kids journal!

Today's Skill

Today's Little Champs and Champs Workout
6 pull ups
12 Overhead squats
50m run

Today's Game
Clean the Yard

Drinking Water

Posted by Shirley Brown : Friday, Feb 17, 2012

Today is day four of our water challenge and I've been on it with water consumption today. It may have been the fact that last night, as I was laying in bed, I had to finish my 24oz bottle of water. Then I had to get up during the night, multiple times. I will not repeat that mistake! I am on the water train and not jumping off. Water is just great, we are really lucky to have access to so much clean water. It does many things for the earth and our bodies. By keeping hydrated it not only makes you feel better but keep your body running smoothy. Keep up the great work and ditch the soda for water!

Oliver doing a little running!

Thursday, February 16th

Posted by Shirley Brown : Thursday, Feb 16, 2012

Orlando pushing to the sky!

What you can eat!

Posted by Shirley Brown : Wednesday, Feb 15, 2012

I was having the conversation the other day with someone about what foods work and what foods don't. She then brought up the point that instead of talking about all the food you CAN'T eat, it's better to talk about all the food you CAN eat. Lets talk about just a few. Any fruit or vegetable (except a white potato), a plethora of protein sources, chicken, beef, fish, poultry etc. Whole grains like quinoa or couscous, fats like avocado, nuts and olive oils. This list is really never ending. Just change your perception and you will see there is TON of food to eat. It's up to you to decide what you are going to do with it!

Rack position

Today's Skill
Rack position

Today's Little Champs and Champs Workout
1 DB front squat
1 DB push press
1 Mt climber (2 count)
Round 2- 2 of everything, Round 3-3 of everything etc.

Today's Game
CrossFit Concentration
10 box jumps earns you a flip

Being on Time

Posted by Shirley Brown : Tuesday, Feb 14, 2012

If you are playing the game then you might as well play by the RULES.

-Don't forget to log your points by 9pm! If you log later than 9pm your points won't be counted.
-Be honest with your scoring. Nutrition guidelines are: no dairy, no sugar (of any kind) and nothing white, ex: white bread, white pasta etc! Sleep 8 hours =1 point, exercise 30min = 1 point, watch less than an hour of TV or video games=1 point.
Have fun! We want these to be sustainable habits, so it's ok if you mess up just get back on track!

Prodigy working the sit-ups

The Scoreboard

Posted by Shirley Brown : Monday, Feb 13, 2012

The Whole Life Challenge is a game, which means you earn a score. Everything you do plays into your score. Make healthy food choices and earn all three points. Exercise for 30minutes earn one point, watch less than and hour of TV or video games earn one point and sleep a full 8 hours earn one more point. Below you can see It's a real life game and the score is visible. If you are interested to see how you are all doing, check it out HERE!
Scoreboard on 2/12/12
The Scoreboard

Today's Skill

Today's Little Champs and Champs Workout
AMRAP 10min
8 Thrusters
8 Burpees
150m Row

Today's Game
CrossFit Powerball
10 rope skips earns a turn

Sunday, February 12th

Posted by Shirley Brown : Sunday, Feb 12, 2012

Welcome to Day 1 of logging your Whole Life Challenge score. It's as easy as filling in the questionnaire below. Bonus challenge #! Starting on Monday, your first bonus challenge is to drink 1/2 oz. of water for every 1 pound of your body weight EACH DAY. That means if you are 150#, you will drink 75 oz. of water every day to complete this challenge. You will be asked on Monday, February 20th when you log in your points if you completed the weekly challenge. That is going to be your only chance to report, so don't miss it!

apple sandwich
Whole Life Challenge Sand-which?

Scoring the Whole Life Challenge

Posted by Shirley Brown : Thursday, Feb 09, 2012

The Whole Life Challenge is quickly approaching- and below is what each day will look like on our blog. Mark your scores here each day by 9pm. Then make sure to get yourself to bed as 8 hours of sleep each night is a must. Saturday morning we will be at Rancho park doing our preliminary workout! I'm excited to have you all participating.


Today's Prodigy Workout
6 rounds for time:
10 mountain climbers (2 count)
10 box jumps
10 dumbbell thrusters

Today's Game
Clean the Yard

Whole Life Challenge for Kids

Posted by Shirley Brown : Tuesday, Feb 07, 2012

This Saturday the 2nd Annual Whole Life Challenge Begins. This year we have special "Kids" rules that are more applicable and real to our kids. Here is a quick overview of how things work. Starting Saturday, February 11th until April 7th your health/life will be challenged. Challenged in the areas of nutrition, sleep, physical activity and limiting TV/video hours. What does this mean? Each day during this challenge you will start with 6 points. 3 points for nutrition (staying within our guidelines) 1 point for accumulating 8 hours of sleep, 1 point for 30 min of physical activity and 1 point for watching less than 1 hour of TV and or video games per day. You goal is to keep as many of your points as possible. You will log your points by coming to the blog daily and checking in by 9pm the following day. The challenge also starts with a baseline workout at Rancho park on Saturday, we will retest the workout April 7th and see how much you improved. So, what are you waiting for: Email shirley at to sign up. $25 fee

Today's Prodigy Workout
10 Rounds:
5 Deadlifts
5 Dips

Today's Game
CrossFit Powerball
5 sit ups earns a turn

Thursday, February 2nd

Posted by Shirley Brown : Thursday, Feb 02, 2012


Today's Prodigy Workout
AMRAP 12 minutes:
8 one-arm seated dumbbell shoulder press
10 flutter kicks (2 count)
10 walking lunges (2 count)

Today's Weightlifting
Back Squat 3-3-3-3-3

Monday, January 30th

Posted by Shirley Brown : Monday, Jan 30, 2012

Fly superman!

Today's Skill
Knee ups

Today's Little Champs and Champs Workout
6 knee ups
12 Superman’s
6 sit ups
12 jumping squats

Today's Game
CrossFit Concentration

Thursday, January 26th

Posted by Shirley Brown : Thursday, Jan 26, 2012

2010: Coach Andy with Odie and student

Today's Prodigy Workout
Kettlebell Sumo Deadlift High Pull

Today's Game
Simon Says

Monday, January 23rd

Posted by Shirley Brown : Tuesday, Jan 24, 2012

Blindfolded burpess??

Today's Skill

Today's Little Champs and Champs Workout
spend 30 seconds at each station
-Up downs
-Tire flip and hop
-Plank Hold

Today's Game
Rope swing obstacle course

Thursday, January 19th

Posted by Shirley Brown : Thursday, Jan 19, 2012

Sometimes its a long road!

Today's Workout
AMRAP 12min
10 jumping pull ups
10 box jumps
10 push ups

Today's Weightlifting
Push Press 3-3-3-3-3

Monday, January 16th

Posted by Shirley Brown : Monday, Jan 16, 2012

The view from our Hike!

Today's Skill
Monkey bar crawls

Today's Little Champs and Champs Workout
Deck of cards
Diamonds=Mountain climbers (2 count)
Clubs=Sit ups
The value of the card represents how may reps you complete!

Today's Game
Obstacle course

Thursday, January 12th

Posted by Shirley Brown : Thursday, Jan 12, 2012

Isabella has come a long way over the last year!

Today's Workout
5 bench dips
10 Wall balls
20 jump rope skips
30 sit ups

Today's Weightlifting
Shoulder Press 3-3-3-3-3

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