May 26th, 2009

Functionality Hits the Trail!

tom ohs

grant hike

Check out Tom and Grant above snowshoeing up to camp in the snow. Awesome! This weekend he and Morgan hiked up to do a little skiing. Both great ways to enjoy your family and put your CrossFitness to the test. Read the excerpt from one of his emails below.

“Morgan & I snowshoed up Big Chief (about 1100’ vertical) with our skis & ski boots and our back and then skied down. I have to say that I was very impressed with how both of us did. That is probably the hardest hike up that Morgan has done in terms of vertical and weight on her back and we just cruised right up it without getting too winded or running out of leg strength. I was surprised at how strong my legs felt the whole way up. Thanks!”

Way to go Morgan, Grant and Tom!

Where have you noticed your increased work capacity in your everyday life. Share thoughts in comments.

All Classes


Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

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May 23rd, 2009

Omega 3s and You!


We have all heard about them. This is one thing mainstream nutrition actually has right. We need them. Here is a VERY basic primer on them. If you want more info click the links to continue reading on each subject. Post questions and thoughts to comments.

What are they?

They are polyunsaturated fats that are referred to as essential fatty acids which means we cannot create them and we will die without them.

What do they do?

They help prevent hypertension, heart disease, stroke, arthritis, cancer and lower triglycerides for starters.

Where do I get them?

Fatty fish are by far the greatest source of omega 3 fatty acids (think wild salmon). You can only eat so much fish so consider a high quality fish oil supplement. Another way to significantly increase omega 3s in your diet is to make sure that any animal product you eat (beef, lamb chicken, dairy, eggs) are truly pasture raised. These sources are not as high as fish oil, but all of them together make up a significant portion of ones diet and can really add up. They also provide other nutrients that are not found in fish.

Animal vs. Plant Omega 3s

EPA and DHA come from animal sources of Omega 3. These are the types that our body needs. ALA comes from plant sources like flax. Your body can convert ALA to EPA and DHA, but not very efficiently, making animal sources of Omega 3 fatty acids preferable.

9 AM Classes

Four rounds for time of:
Run 400 meters
50 Squats

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May 22nd, 2009

Joey gets Pull Ups!


Reading, tying your shoes, blowing bubbles, riding a two wheeler, snapping your fingers, swimming…all milestones. Well, it is no different in our family with the pull up. We were celebrating like crazy last night because Joey got her pull ups. Many of you have seen her dangling from the pull up bar during your classes and practicing her kip. We really haven’t done a lot to teach her. She has just watched everyone around her and has played on the bars a lot. Give kids the opportunity to move and you will be amazed at what they figure out to do. We are so proud of you Joey. Your determination has helped you achieve your goal.  You are an amazing young athlete and and even more amazing young lady! Celebrate your kids’ achievements whether physical, educational, spiritual or some other arena. Encourage them when you see them do something positive. If you do, chances are they will do it again!

All Classes

For time:
Row 500 meters
Ring Push Ups, 30 reps
Row 1000 meters
Ring Push Ups, 20 reps
Row 2000 meters
Ring Push Ups, 10 reps

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