Robyn, Victoria, Dee Dee and Jeff decided to do a "Snowshoe" WOD today. We went to the Apex Trail just north of Heritage Square and into the Enchanted Forest. There was deep deep snow sometimes up to our knees and the trail was all uphill. Great workout. Beautiful day to be outside playing in the snow with your friends.

Tony on his way to deadlifting 360#. We are impresse

Victoria is in rare form after finishing the WOD yesterday. Randi managed to end up in a sitting position.

Thanks to the 18 people who came to do the Open House WOD, and to the 40+ people who came to eat and drink during and after the WOD. Thanks Heather from Citrus Catering (who also is a CrossFitter) for making enough food for 300 people. I am still giving food away to anyone that I meet. If you ever need a caterer, she is the one. Tabata Something Else was the WOD for the Open House. Cheering, Clapping, Moaning.

Joe didn't want to do the posted WOD, so we settled on "Kelly". Bad choice on his part. Resting started with the ball dropped on the floor. Eventually he moved it to chest height. But he Rx'd the whole darn WOD.

Friday's Open House, Our wallball targets seen on CrossFit.com!

Open House Tabata! Great food and drinks from CitrusCatering.com!

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As seen on www.CrossFit.com : March 20, 2009

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Suns for wall-ball targets at Foothills CrossFit, while over at BGI South, they have a few different categories . . .

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Adam chose to slam a rather heavy ball, even enlisting the help from his ribs to get the job done. Jerri shows fine form on her way to completing a towel pullup. And then there is Randi who pulled of her first double-under! Go Randi!

The "Green Team" on St.Patrick's Day

Tony setting up to deadlift 315#. He pulled it off. Onward and upward. All of the toys were brought out for the St. Patrick's Day WOD

Great job everyone for the weight you lifted in order for us to estimate your 1RM for the bench press, back squat, shoulder press and deadlift. Here are the results: Joe: Bench: 246#, Back Squat: 215#, Shoulder Press: 140#, Deadlift: 298# Tony: Bench: 210#, Back Squat: 289#, Shoulder Press: 130#; Deadlift: 347#. Mike: Bench: 116#, Back Squat: 111#, Shoulder Press: 64#, Deadlift: 186# Trish: Bench: 108# Danielle: Back Squat: 173#, Deadlift: 230# Amanda: Bench: 80#, Back Squat: 111#, Shoulder Press: 52#, Deadlift: 120#

In preparation for "CrossFit Total", tomorrow we will be estimating your 1RM for the back squat, shoulder press and deadlift. What is a 1RM? It is the amount of weight you can lift using maximum effort exactly one time. Why are we ESTIMATING it? Because we don't want to get injured by completely shocking our muscles trying to lift heavy weight only 1 time. We have to let our muscles "warm up" to the fact that they are indeed lifting increasingly heavier weight. Why do we want to know what your 1RM rep is? Because it is an indication of how strong you are. And CrossFit is all about strength. CrossFit Total was discussed in the CrossFit Journal Issue 52 - December 2006 as being the way to bring more strength to the CrossFit approach. It is the sum of the best of 3 attempts at the squat, the press, and the deadlift, the 3 most effective lifts in existence for developing and testing functional strength according to Mark Rippetoe, who wrote the article (see link above).

Our new tag for wall ball shots - Sharon mentioned that all was missing from the center of each sun was an image of my face. Thanks Sharon. Amanda in from one of her 800m runs in "Eva" starting another round of KB swings.

Lori wanting to be in from one of her 800m runs.

Richard hasn't been around for awhile, and he is still running!He can still pull off a kipping pullup however. Good to have you back Richard!

Now that we have our new lifting platforms built and installed, it's time to play! Murff, Patti and Wendy work on their deadlift form.

The 10 General Physical Skills:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen. 2. Stamina - The ability of body systems to process, deliver, store, and utilize energy. 3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force. 4. Flexibility - the ability to maximize the range of motion at a given joint. 5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time. 6. Speed - The ability to minimize the time cycle of a repeated movement. 7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement. 8. Agility - The ability to minimize transition time from one movement pattern to another. 9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base. 10. Accuracy - The ability to control movement in a given direction or at a given intensity

Knees to elbows! I think Tony is done? FGB- the aftermath... adding #'s can be so difficult!

HSPU (handstand pull up) progressions...

Fight Gone Bad

Food Boot Camp!

Tony "hearts" CrossFit!

Elite Fitness in 100 words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” -Greg Glassman This is what CrossFit is all about!