Congratulations to the athletes that participated in CrossFit Unbroken's "Tshirt Swap" WOD today. The WOD consisted of 20 deadlifts 225#, 800 m run, 20 pullups, 20 wall ball, 10 toes 2 bar, 10 squat clean 135#, 400 m hill run, 20 ring dips and 200 m walking lunge. Tony RX'd the WOD in 24:32. John came in at 23:27 with a 185# deadlift, 115# squat clean. Lida finished in 24:47 with a 135# deadlift, 75#squat clean.

We met Mike and Debra who are in their 60's and belong to CrossFit Parker. John has lost 105 pounds since doing CrossFit and are addicted. Aren't we all. Mike told us they know Kay Stolcis really well. Kay just joined our community last week. Yup, small world. And Laura brought her friend Carmen in to do the WOD on Saturday. Carmen will be back next Saturday. Welcome Carmen!

Sirloins, eggs, chicken... broccoli, spinach, peppers... blueberries, bananas... avocado, walnuts... Paleo, OH MY!! Looks like John and Danni will be eatin good this week!

When an increase in 5# is too much, in a pinch we found a way to increase by 2#. Duct tape a 1# washer on each side of the bar. What did we ever do without duct tape?

This is the result of Kathy's 40th birthday WOD. 40 burpees (which you hate) and 40 wall ball (which you love). The WOD took about 4 minutes to complete. Happy 40th Birthday Kathy! Fantastic work on PR'ing your shoulder press and for killing your fellow athletes who had to do your birthday WOD.

Lots of PR's on deadlifts today. Congratulations athletes!

So far myself, John, Lida and Trish are going to the Tshirt Swap WOD at CrossFit Unbroken this Sunday at 10:00 am. It is a workout for all levels and is a fun event where we can meet and workout with other CrossFitters in our community. The top scorers get to choose the t shirt of their choice from another affiliate box! Please rsvp if you are joining us. We will carpool together. Matt Hathcock is the Owner and will be teaching us how to do butterfly kipping pullups.

Do you want to increase your max. box jump height? How about 51"? CrossFit WOD's: short, intense, effective. And all it takes is one time through.

This Sunday is the Tshirt Swap WOD at CrossFit Unbroken at 10:00 am. Email me to let me know if you will be attending. Also, we will be doing the CrossFit Total this Monday, February 1st. The strength days this week will focus on the 3 lifts; back squat, shoulder press and deadlift. We encourage all of our athletes to participate in this WOD, so if you need to re-arrange your schedules to attend on Monday, please do so! Natalie and Seth came in to do the WOD with us on Saturday. She does CrossFit in Grand Junction and will compete in the Sectionals this March. We will be there to cheer her on!

Charlie setting himself up to deadlift 425#. He did it. His goal is to deadlift 500# by August and 550# and 575# by November. We will be there to support and encourage him as he trains to reach his goal.

Check out this video about the latest in exercise equipment.....you will never find ANY of this in our box! And......you have got to be kidding me?! More photos from "Murph"! John took his 300 squats outside. Push ups were looking strong! John did 100 kipping pullups in a row without ripping! Lida and Laura utilized some bands. The "Noon Crew" all smiles after Murph was conquered!

Welcome Nathan! He came in tonight for his Basics class and promptly jumps 36". He already fits right in. Murph: Kathy only has 75 more pushups and Jack indicated that the only part of his brain that was still working was his motor control. He couldn't remember the name of the exercise he was doing. Kathy helped him out with the word "squat". That got him moving again.

There are so many toys to use when learning to do handstand pushups. Melody is comfortable on top of a 24" box, Trish is experimenting with bands hung from the pullups bars and Glenn is anchoring his feet off our homemade parallel bars. Any way works, just make sure your arms are straight and in line with your ears and that the crown of your head touches the gound. If you cannot lower your head all the way to the ground, the ground can be raised up to you by using a bumper plate, an ab mat or even a telephone book beneath you.

FYI: The rest of this week Trish is coaching the 6:30 and 9 WOD's Wed, 12 WOD Thurs, Friday and 4:45 WOD Friday. Robyn is coaching the times not listed above.

Welcome Cyndi, Cheryl, Liz and Karen to Foothills CrossFit!

Welcome Kay and Sam as well! There were alot of athletes in the house last night!

The Chief

"The Chief" Today at noon...

John in the middle of his Power Cleans

Lida and her Cleans

John and Peter's Bar Roll-outs!

Foothills CrossFit athletes are on a Paleo frenzy, cooking yummy things and bringing them in for everyone to try, sharing recipes and nutrition tips. And, achieving PR's on workouts and lifts each week. Hmmm, are the two POSSIBLY related? We think so. If you have a recipe you would like to share, email us and we will get it posted, because after we eat the ones you bring in, we will want to make some of our OWN. Trish's Carrot Cake "cookies" from Son of Grok 2 cups shredded carrots 2 cups almonds (I used about 1-1.5 cups almond flour) 1 cup shredded coconut 1 tsp nutmeg 2 tsp. vanilla 2 tsp Coconut oil or Olive Oil 3 eggs Preheat to 350. Ground almonds if needed. shred/grind carrots. Add rest of ingredients in order. Mix well. dough is a little sticky/wet "plop" cookies onto cookie sheets. I topped mine with more coconut. Bake approx 40 minutes (mine took around 30ish) Also try the Primal Peach Patties from Son of Grok. Very good. I subbed dried apricots. Bess's favorite websites: http://www.elanaspantry.com Try the Breakfast Bars!! yum! http://www.everydaypaleo.com http://www.marksdailyapple.com http://stevepaleo.blogspot.com

Tire Day and Kelly

John tossing his tire all the way around the building!

Flipping Big Bertha! John flipped her 20 times during the WOD!

Tony and Bertha...

Kelly, Kelly, Kelly, Kelly, Kelly,Kelly, Kelly, Kelly, Kelly, Kelly, Kelly, Kelly, K-E-L-L-Y!

Deadlift PR's today

New 1 rep max Deadlifts today: Laura: 190# Lida: 190# Trish: 225# Bess: 230# Peter: 220# John: 313# Glenn: 235# Kathy: 165# Another strong day at Foothills CrossFit!

Eye witnesses confirm that John got his muscle-up today. Congratulations John! Now what are you going to do next for the 1000 rep challenge this month? 1000 muscle-ups? Why not.

100 Burpees for TIME! 1-08-2010

Rebecca from CrossFit LA-Santa Monica visits Foothills CrossFit!

"JACKIE'S" 1000m Row

Jumping vs Assistance Band Pullups?

We tried this concept out on Monday. What is better, jumping pullups or assistance band pullups? The answer is both. The jumping pullup, set to the appropriate height, will allow the athlete to go through the full range of motion of the pullup by use of assistance from his or her own legs. In addition, the athlete can develop the pushing and pulling action from the bar, which will help to comprehend the kip. The benefit of the jumping pullup is that the work of getting chin over or chest to the bar is still being done by the athlete with the assistance of his or her legs rather than upper body only. The band assisted pullup allows the athlete to hang freely from the bar, demonstrate full ROM of the pullup, and develop the kip. The athlete can use different sized bands to match their skill level and progress through the bands until they are ready to go unassisted. The drawback of the assistance bands is that they reduce the amount of work being done by the athlete. The important thing to understand in developing your pullup is that it is going to take time and work. Just like everything else we teach in the gym, there is some skill in the task of getting your chin over the bar. And, just like everything else we do in the gym, your success is matched by your time under the bar and sweat on the floor. Thanks to MBS CrossFit for the information in this post.

Andrew and Daniel trying out CrossFit for the first time. Sharing a 24" box during "Danny"

Laura's Push Press

30 Box Jumps

John's Kipping pull ups. Today he started "clapping" kipping pull ups. Too cool!