In the never ending pursuit to be number 1, Pepsi has brought back the Throwback. And after some research I found out they did this last year as well. When I first saw the commercial Saturday evening, while standing at Granite City waiting for a table, I just about fainted. Typically I blow off the commercials unless I have a sick desire to see if they serve some type of entertainment value. Ya know, that same type of sick entertainment you get from watching someone bend a way they were not meant to bend in a football game. You see it happen live - you don't want to look because you know what's going to happen, but you can't help to look. Yeah, that same type of sick entertainment.

The Pepsi Throwback is back......."Now Made With Natural Sugar". This couldn't happen at a better time!!

In a country where there are about 54 million people who are pre-diabetic, Pepsi is raising their hand and saying, "I want to help you with your blood sugar issues". But with this kind of help I'd rather take my chances in a snake pit.

Basically, you can liken pre-diabetes to the pregame of your favorite sport. It's the show before the game where the commentators talk about and predict what is going to happen over the course of the next few hours. Pre-diabetes is much like that commentator predicting the outcome, except the eventual outcome here will be diabetes.

For a more in depth look at my point in all of this, and I will say I found some really cool interactive websites to help give you a visual presentation, then go to my blog and snoop around. It was some seriously eye opening information.......even at 2:45 a.m. as I finish this up.

WOD

5 Rounds for time:

25 Wall Ball
30 Pull-ups

Today my little buddy turns 6 years old. The little guy has been around the gym just about as much as I have since the beginning. When I watched him start doing these on his own, I had to get a video camera out. In this video he did 5 and just jumped up off the floor and started doing burpees for no reason. This goes to show you our kids watch what we do even when we don't think they are watching. In the second video Carl and Joel are teaching Gage to jump rope.

Happy Birthday Gage!! I Love You 'lil man.

WOD

In teams of 2, complete 12 rounds each of
12 squats
12 push-ups
12 SDLHP 75/65

*One team member rests while the other complete their round.

January 23rd will mark our first FREE Saturday Community WOD. The final details are being ironed out as we speak. So if you have been interested in trying a taste of CrossFit, then this is your opportunity. Once we get all the details I will post the information to the right in the upcoming events box. Until then.........

WOD

50 pushups
10 db thrusters
10 dead lifts

40 pushups
20 db thrusters
10 dead lifts

30 pushups
30 db thrusters
10 dead lifts

20 pushups
40 db thrusters
10 dead lifts

10 pushups
50 db thrusters
10 dead lifts

Dead Lifts with 75% body weight (men) 50% body weight (women)
Thrusters - attempt to get 65# (men) 45# (women) with combined db weight

WOD

For time:

30 ring dips
15 DB squat snatches each arm ( 40#/20#)
20 ring dips
12 DB squat snatches each arm
10 ring dips
9 DB squat snatches each arm
30 medicine ball sit-ups

Noon Level 1 Nutrition meeting.


Evening Level 1 Nutrition Meeting

To all who came in and attended our first level 1 meetings of the new year, nice job to all of you. It was a blast spending time with so many different people at one time in that type of environment. Keep up the dedication and be sure to ask your coach any questions you may have.

WOD

"Tabata Gone Wild"

8 rounds for total reps of:
:20 double unders
:10 rest
:20 DB Snatch
:10 rest
:20 box jumps (24")
:10 rest
:20 kettle bell swings (26/16kg)
:10 rest

*****REMINDER****** Today is the level 1 nutrition seminar. We will break up into groups and practice constructing zone meals with our flash cards. The remainder of the class will be a question answer session as well as showing you the food matrix. Times are 12:15 and 7:00 p.m.

Whatever questions, concerns, or complaints (keep to yourself) you have about the zone or paleo then we will tackle them today. The first 15 minutes will be the basics of why you need to focus on your nutrition. And for those of you who were left less than enthused during the assessments Saturday, then be there today. Without sound nutritional habits you will develop muscle but it will always be hidden underneath layers of fat. It can be argued that your nutrition makes up 70% of your exercise success. When you let your food slide then you are literally leaving three quarters of your potential sitting on the table. Exercise alone won't do it. To put it in a time line format....if you cut out proper nutrition, it would take you 3 times as long to get the same results you would if you combined proper nutrition with intense exercise. I encourage you to take advantage of this opportunity.

WOD A

"Pot Pourri"

3 minutes of power snatch- note numbers
rest 3 minutes
3 minutes of overhead squats- note numbers
rest 3 minutes

Then for time: Clock starts here.
40 Burpees

5 rounds of
15 Med Ball Cleans
15 Wall Ball

WOD B

And for those who missed yesterday you have the option to do "Lynne".

You gotta love those blue canvas converse! Our first resident Hurcules from drinking a gallon of whole milk a day. Congrats to Chet for setting new pr's during his first week of CrossFit Football workouts last week.

WOD A

“Lynne”

Five rounds for max reps of each movement. Take as much rest as necessary.
Bench press (men-bodyweight; women 1/2 bodyweight)
Pull ups

There will be a limit of 6 per class who will do this wod today. It will work like this - 3 people will be on the bench performing as many bench presses as they can while the second group of 3 will be spotting the first group of pressers. They will then go do as many pull-ups as they can. Keep your score of that round and go back to the bench racks and spot the second group. Once the second group finishes their pull-ups, they will act as spotters for group 1. This can almost be considered a team workout without the clock.

You perform as many reps of bench presses as you can. Once you rack the bar or your spotter helps you get the bar up, that round of bench press is finished. With the pull-ups - if jumping the second you can no longer jump and get your chin over the bar you are done, if using a band then it is kipping band pull-ups not jumping band pull-ups. Kipping, once your hands come off the bar that round is done. The workout is scored by the total number of bench presses and pull-ups for all 5 rounds. To make the board, men ='s bodyweight on the bench AND kipping without any aides. Women is half your body weight AND kipping without any aides.

WOD B

5 Rounds for Time:

7 Squat Cleans M:135 F:95
21 Box Jumps

As all of you well know by now our fearless leader is celebrating his 40th year of life today! Let's all make sure to wish him a Happy Birthday! We have put a lot of thought into this workout and there is just one thing we need to say before we list it:

"Hey guy, it's time to train your goat!

WOD

"Jimworthy"

21-15-9
Turkish Get-Ups
Thrusters 95/65