Workout of the Day
As a group, staying in unison, using only PVC for weight
15 Back Squats, 15 Front Squats, 15 Overhead Squats
Run 400m
20 Presses, 20 Push Presses
Run 400m
30 Squat Cleans
Run 400m
30 Snatches
Run 400m

The leader board for the 400m run was changing every hour on Friday. Both the ladies and gentlemen were stepping up to the challenge and cracking into the Top 5.

Congratulations to Cherity for nailing a muscle up today, and becoming the first female to sit atop the high rings! Keep up the good work!

Workout of the Day
Bench Press 5-3-1 w/ a max set of pull ups after each working set
-rest-
400m sprint

We continued our killer week by picking up Diane!  Deadlifts are always a killer, but add a good-sized load to a healthy number of repetitions, and you’ve got a lung-burner.  Relax between rounds of deads by getting upside down and banging out a bunch of handstand pushups.  Good times.

Cherity getting after some HSPUs. 

Ready…Set…

Workout of the Day

Deadlift  75% x 5, 85% x 3, 95% x 1. 

CrossFit Benchmark ‘Diane’
21, 15, 9 reps for time of:

225# Deadlift
Handstand Pushups

Amy climbing some serious rope.

“A Study Finds Mental Benefit of Fish Oil” by The Associated Press, The Wall Street Journal.

Workout of the Day
“Powers of 10″
100m farmers walk
10 tire slams (each arm)
1 rope climb
100 jump ropes
10 knees to elbows
1 bear crawl (length of the gym)
100 sit ups
10 parallette push up/ dips
1 muscle up

A team of CFSW bandits helped a member in need tonight. We will keep the culprit’s identity under wraps haha, but a member of the gym accidentally locked his keys in his car when he came in for the WOD this evening. After 30-40 minutes of fiddling with various hanger contraptions and wedging tools, the team was victorious in unlocking the car! Who knew a bent hanger with some masking tape could be worth so much?

Coral, post victory dance, after the lock was popped open. Nice work everyone!

“What’s your workout?” by James Wagner, The Wall Street Journal.
“Fitness as a Full-Time Pursuit” by James Wagner, The Wall Street Journal.

Workout of the Day
CrossFit Benchmark “Jackie”
Row 1000m
50 Barbell Thrusters 45#
30 Pull ups

WOD Results

Announcement: The Registration Page for the 2010 CFSW Camelback Challenge is open! Please visit it and sign up. I would like to try to get a good idea of the numbers we are looking at by the end of next week so I can ensure we have the sandbags, and t-shirts taken care of by the day of the challenge.

If you have any questions, please email me at matt@crossfitsouthwest.com.

Note:If you don’t know your team name, or who you will be teamed up with yet, you can still register. Just put “free agent” or “TBD” and we can change it later.

“A Closer Look at Vitamin D,” from the guys over at EatMoveImprove

Workout of the Day
Kettllebell complex
3 rounds of
10 goblet squats
10 rack lunges
10 kettlebell swings
10 snatches
10 clean & jerks

WOD Results

“Knowing is not enough, you must apply; willing is not enough, you must do.” Bruce Lee

Now, that’s one serious looking firehouse dog! Say hello to peanut.

Workout of the Day
2 Rounds
1 minute at each station. Go for max reps!
Tire Hammer
Mountain Climbers
Kettlebell Swings 24/16
Rest

Max Box Jump Results
Max Height Medball Toss Results
Max 3-Jump Results

Reminder: The 10AM Saturday Class has been moved to 10:30, starting tomorrow (Jan 30). The 8:30 will remain the same. See you guys bright and early!

Check out this study from Harvard University about Running Barefoot or in Minimal Footwear
Part 1 – Why Consider Foot Strike
Part 2 – Foot Strikes & Running Shoes
Part 3 – Running Before THe Modern Shoe
Part 4 – Biomechanics of Foot Strike
Part 5 – Barefoot Running & Training Tips
Part 6 – FAQ
- Thanks Steven!

“Analogy” with Brian Mackenzie, a CrossFit Journal preview video – [wmv] [mov]

Workout of the Day
Press 5-5-5
-rest-
Run 800m* then,
15-10-5
Sumo Deadlift High Pull 75#/55#
Ring Dips

*For every second over 2:00 guys/3:00 girls it takes you to complete your run…you must hold a plank position at the end of your workout.

WOD Results

It’s time to take our fitness beyond the walls of the gym…

We live in a unique part of the country that allows us to walk around in shorts in the middle of winter. Couple that with the fact that we train to become the most well-rounded athletes possible, and you have a combination that begs for an outdoor challenge! The 2010 CFSW Camelback Challenge will get us outside to enjoy the weather and will aim at testing the 10 general physical skills that we train with CrossFit: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

The Challenge – In teams of 3-4, starting at the Cholla trail head we will hike to the summit (or the saddle) of Camelback mountain and back as quickly as possible.

There will be two courses available: beginner/intermediate and intermediate/advanced. Both challenges will start and end at the Cholla Trail Head.

Beginner/Intermediate: The Saddle
Length – 0.8 miles (one way)
Elevation gain – 620 ft

Intermediate/Advanced: The Summit
Length – 1.25 miles (one way)
Elevation gain – 1200 ft

Here are the rules…
- Each team must be COED and must have at least one person that is not a current member at CrossFit Southwest.
- Each team has to carry a sandbag (ranging from 5-30 pounds).
- A picture must be taken of your whole group with the sandbag at the halfway point.

Scoring – Your team’s score will be calculated as the total time it takes from start to finish to complete the selected course, MINUS 5 minutes for every 5 pounds you carry with the sandbag. This will be your preliminary score which you will try to improve upon in late April when we have the Finals for the Camelback Challenge. We will have prizes for most improved on both courses and for the fastest TOTAL time (prelim + finals) for both courses.

The Goal – To get outside and enjoy the beautiful Arizona weather with the great members and friends of our community! Proceeds from the challenge will go directly to sponsoring and supporting our members that plan on competing and spectating at the San Diego/Arizona Sectional for the CrossFit Games in San Diego, CA in March!

When: February 20, 2010
Where: Camelback Mountain, Cholla Trail
Entry Fee: $30
What you get:
- CFSW Camelback Challenge T-Shirt
- Paleo Kit or Cliff Bar
- Team Sand bag filled to desired weight

More details, along with a way to register will be up soon, as well as information on a BBQ after the challenge. Start thinking about who you would like as teammates and get ready for a great challenge! Please feel free to email any comments/ suggestions to matt@crossfitsouthwest.com. I hope to see as many of you sign up with your friends/ family members as possible!