eStore 
Posted by michael stanwyck :
Thursday, Nov 05, 2009
I know you've all been waiting on pins and needles! Well it's that time again. Can you feel it in your stomach? What is that? You all know that anything's possible when you step into the gym, but why does it gnaw at your gut not to know ahead of time? That anxiety - That's ENERGY! Everyone has it, it's just a question of what you're gonna do with it. Well, you already love CrossFit or you wouldn't be here. So welcome that stress because it means it's time to amaze yourself. So come into your workout, step up to the plate, and turn that energy into something incredible. You're all capable of such fantastic achievements - I see them every day. How about you? When was the last time you surprised or amazed yourself?
Apparently we're not keeping you guys busy enough...
Today's Workout
Thursday Smack Down!
- Within the first two minutes of class, one person will choose a workout from the CFLA Smack Down Deck.
- NO card is a "safe"... whatever you choose, we guarantee a Smack Down! Good Luck!
Posted by Andy Petranek :
Wednesday, Nov 04, 2009
Show up. Don't quit. These are the first four words of our original slogan - and, quite honestly, they are words that still hold true today... if you show up and don't quit, the results will come. But there is one thing missing from that phrase... "Learn." Well of course... you're supposed to learn... but did you ever think of it as a responsibility? My responsibility as a coach is to show up and teach... your responsibility as a student (and mine, when I'm a student) is to show up AND LEARN. We structure our entire program around learning and educating - so that as a student member of CFLA, you're getting so much more than just a hard workout.
If you have a RESPONSIBILITY to learn, how do you show up to the gym differently? How do you take class differently? If there were going to be a pop quiz at the end of class, would you listen, comprehend, ask questions, take notes and remember differently? If so, why? If you goal is to get to ELITE FITNESS, learn, you must.
Sweet Cheeks' Wonder Twins (Alyssa & Shirley)!
Today's Workout
“NATE”
AMRAP 20
2 Muscle ups
4 Handstand push ups
8 Kettlebell swings (32 kg/24 kg)
Posted by Becca Borawski :
Tuesday, Nov 03, 2009
If you could learn any sport, what would it be? Now...why haven't you learned it yet? One of CrossFit's recommendations for fitness is to "regularly learn and play new sports." When is the last time you picked up a new sport? What's stopping you? If you are consistently doing CrossFit, chances are you will pick up that new sport quicker than the average person and probably have more fun, too. I recently started taking fencing lessons. I was inspired to do so by a couple potential students who came by the gym. So, let's hear what sport you secretly want to learn and maybe we can inspire each other.
Is this what happens if you misbehave at CFLA? In the corner....but not exactly facing the wall.
Today's Workout
1 mile sprint for time
- rest -
Pull up ladder
(On minute 1 do 1 pull up, on minute 2 do 2 pullups, etc., until you can no longer complete the required work within the minute allotted.)
Posted by Andy Petranek :
Monday, Nov 02, 2009
Is your pantry well stocked with the food you need for quick, easy and good preparation of meals? Do you know what you need to have on hand so that you're ready to make almost anything? Are you armed with a shopping list when you go to the market? Preparation is truly the key to success in eating good food, and maintaining a healthy diet. If you plan well, are organized, and, most importantly, have good food available in your pantry or refrigerator to eat when your stomach starts churning for lunch, a snack or dinner, chances are, you'll make good choices and eat well most of the time (rather than stuffing your face with whatever you can find to fend off the hunger pangs.)
I was surfing the web over the weekend and came across a great blog called Real Food Rehab that includes a post from Oct 27 with a Pantry Essentials Guide. Check out the blog - some really cool stuff regarding food, preparation, ingredients, recipes, and food motivation. Comments?
Say "Burpee!"
Today's Workout
21-18-15-12-9-6-3 rep rounds for time of:
Knees to elbows
GHD Sit ups
Wall Ball Double shots
Rev. Grip Push Ups
