CrossFit Kirkwood

"Snack Dish"

Pretzel and Peanut.

Aren't they cute?

Team Buddies.

(I'm still laughing about this...)

Partnered up on Saturday for the above workout-

Challenging but nothing too taxing before "Murph" on Monday!

(stay tuned tomorrow for "Memorial Day Murph" footage!)

Trainer TIm and Bridget eeked out ahead of the other teams!

Nice effort by all, I must say!

Thanks for joining us, everyone!

The Husband post-shrug on the hang power clean, pulling down and around the bar and then receiving it on his shoulders with high elbows.

PMill with a strong shrug (remember to look straight ahead- fight the head tilt) and also receiving the bar nice & high on the shoulders with elbows pointing straight ahead.

Trainer Tim with a straight-arm shrug on the way up (just how we like it!) and finishing the hang power clean with the bar at the base of the neck.  Good stuff!

Grammy keeping her arms as straight as possible for as long as possible on the drive back during each stroke on the rower.  As Coach B would say, "When the arms bend, the power ends."  True on the Oly lifts, true on the rower, true on the SDHP... You lose your arm connection to your hips and legs AS SOON AS you bend your elbows and start pulling with your arms.

Your legs are stronger than your arms.

Helps to think about that when "jumping" the barbell up or pushing your feet into the foot stretchers on the way back when rowing.

Next Ladies' "WOD" Event!

SIGN UP AT THE GYM!

Looking forward to it!  :)

DATE NIGHT THIS FRIDAY NIGHT FOR CFKWoodians!

We'll partner you up if you need a buddy!

Paleo Potluck Feast Afterward!

Whoop!  Whoop!

Please, oh, please don't stack the plyo boxes when you are moving them out of the way.

They're a bear to get apart.

THANKS!

RICKY AND EMILULU!

Here's the scoop from Emily!

 

We took a couple extra days on our trip to see some places and split up the long drive. We went to oklahoma, Albuquerque, Flagstaff, Grand Canyon and Sedona.  I think my favorite place was Sedona. Soo pretty!!! If you ever go in that area definitely would make a stop there. It's this really small town surrounded by 2 million acres of national forest and this giant rocks that have been created over millions of years. Also went to the oklahoma city memorial, which was really neat to see. They did an awesome job with it! 

I have been studying for boards but I'm pretty confident I'll pass.

I don't have too many pics most our on Ricks camera, but here's one from hiking in Grand Canyon.

 TRADER DEB FINISHED THE TRIPLE T!

HIGH FIVES LIKE CRAZY FOR HER!  Impressive beyond belief!

This was in preparation for her upcoming Ironman.

Here's what she had to say:

 

I completed the American Triple T Triathlon Tour!  Over 140 miles, four triathlons in three days.  It was great training for my upcoming Ironman on June 24th. Also, my Nom Nom Paleo shirt was quite a hit in rural Ohio 

Deb

 

 

They're IN!

OUR SUPER COOL PUSH UP

CHALLENGE TEE's ARRIVED!

Labelled and Ready for Pick Up!

Wearing mine right this very minute.  They rock.

Thanks again to Grammy for the perfect design.  Husband Rich is jealous once again!  No double under hoodie...no push up challenge shirt...  sigh... Poor Rich.

Genius.

Our WOD (below) required that hands stay on the bar for the full 12 minutes to avoid a burpee penalty.

I lamented to the PM class that I lost track of my rounds as I'm a tried & true "board swiper," and this workout prevented me from sticking with my routine.

Just John set up poker chips behind him and kicked one backward at the completion of each round.

Big brains he has.

Let's all say it together...

"EWWWWWWWW!"

Apparently some Red Bull sales ladies stopped by Monday night and dropped off some free cans..  CHEMICALS, CHEMICALS.  Fake sweeteners and caffeine.

In case you were wondering?

NOT PALEO.

 

 ALL EYES ON STEVE!

GOAL POST ACHIEVED!

He seriously deserves some pats on the back- has been working on his pull ups from the day he walked in the door at CFKW and has wittled his way down to just using a blue band.  10 legit reps up on the board!

Way to go, Steve!

OPEN GYM FRIDAY NIGHT

"MURPH" on MONDAY

(Come prepared to deal with high heat and humidity for the mile runs!)

CFKW DATE NIGHT NEXT FRIDAY, JUNE 1st!

ALL CFKW MEMBERS ARE WELCOMED TO ATTEND!  

GRAB A FRIEND OR A SPOUSE OR SIGNIFICANT OTHER AND JOIN US FOR A PARTNER WORKOUT AND POST-WOD PALEO FEAST!

This is a potluck event, so please bring some meat to grill or a Paleo side dish to share!

Hope to see you all there!

 Next Introductory Series Begins on Monday, June 4th!

Unilateral movements for this workout!

Important to incorporate to balance out both sides of the body.  We tend to favor our right or left side with bodyweight movements (pull ups, squats, push ups...) as well as barbell movements (weighted squats, presses, cleans, etc.), but you have a dumbbell or kettlebell in one hand, then that side is forced to do all of the work and get stronger.

I typically go til one side gets tired and then shoot for equal reps on my other arm or leg.  Sometimes we specify how many each side, and other times (like this WOD) we leave it up to you!

 

Props to Aimee who has graduated to a box for her box jumps!  No more stacks of bumpers for her, I say! For those who have dealt with overcoming the fear of this movement, you TOTALLY get it.  :)

Awesome!




 Interested Paleo-Challengers:

Please shoot me an email (if you haven't already done so) if you're interested in participating in our next 6-week challenge, which will begin in July!

The kick-off meeting will be either Friday evening, July 13th or Sunday afternoon, July 15th.  Mark your calendars (tentatively!), and I'll keep you posted!

Have 12 already who have already responded!

Whoop!  Whoop!

ENJOY YOUR MEMORIAL WEEKEND!

See many of you on Monday for our Hero Workout!

 

Bay to Breakers-

 

The Engelmohrs and Schaeffers just returned from San Fran where they participated in the annual "Bay to Breakers" 12K last week!  

Maren had this to say about the event:

I did not include any of the naked runners, but there were many of them!  The easiest 7.4 miles I've ever run- with good friends, perfect weather, beautiful scenery, crazy costumes, and plenty of entertainment!

Congratulations to you ALL!  What a wonderful week you had!  John said they ate their way through the city and had a blast!

So jealous, we are!  

 

  

 MDA- Top 8 Common Reactions to Your Grain-Free Diet

MDA- Is it Primal? 7 More Foods Scrutinized (including agave nectar!)

 Rx Review of Climb On: Intensive Skin Repair

OPEN GYM FRIDAY NIGHT THIS WEEK!

MURPH ON MONDAY- We're up to 3 classes now:  7:30, 9:00, and 10:15!  If you'd like to contribute to the Memorial Murph fundraiser, here's the site:

Memorial Day Murph 

 Workout:

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

(The pull ups, push ups and squats can be divided up however you'd like- they do not need to be done in the order listed below.  Most complete those reps "Cindy-like" by doing 20 rounds of 5 pull ups, 10 push ups, 15 squats, but it's completely up to the individual!)

 "Annie" Dropped in This Week!

Classic Benchmark and LOADS of PR's-

Peanut has the new women's record of 5:34!  Unbelievable!!!  Way to go, Brooke!

Lake Mill still holds the men's record- he's being chased!

CrossFit for Hope

  

  Added this to the right sidebar!  We're almost halfway to our goal of $1,500 already!

Hey!  Hey!

CrossFit for Hope is fast approaching!

Sign up to join in the fundraising workout through MBO to reserve your spot as well as register through THIS LINK to join our CFKW "CrossFit for Hope" team!

INFO AND REGISTRATION

Here's a reminder of the workout for that day:

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

  

 When I created this "gem," I thought it LOOKED like a worthy workout, but not until I dove in did I fully realize its potential.

Maybe I cursed it more because the running is challenging for me (MarthaMac said that was her breather...really?!!), but expect to witness the return of this one.

It deserves a rematch.

 

 

NEXT INTRODUCTORY SERIES BEGINS ON MONDAY, JUNE 4th!

IT'S A GO!

 

 

 

TIME TO CATCH UP!

Hey, all!  The Mottls spend three glorious days in Phoenix last week, celebrating the Husband's rock star status at the JW Marriott.  Pampered beyond belief and felt a little bit out-of-bodyish to not have to think about meals or laundry or cleaning or work or alarm clocks.  Quick trip, but couldn't have been nicer!

Lots of kudos to Rich for his #1 sales status!  

Proud, proud wife, I am!

 

CFKW LADIES!  Mark your calendars!  

Our next "WOD's" event is on the books!  

SFG and Stickit (Laura T. and Kristina) are the master planners for this surprise "active" event- thanks to both of them for faciliating!  If you're newer to our gym, the "WOD's" activities are always a surprise and they're always physical and ALL the ladies are highly encouraged and most welcomed to attend!  We've participated in classes such as: aerial arts, trampoline, hip-hop dance, Daily Method, self defense...  Just show up and prepare to have loads of fun and learn something new!

Date: Thursday, June 7th, 2012 
Time: Meet at 6:30
Location: TBA a few days prior to event (along with details on what to wear)
Cost: $15 per person (cash or charge)

There will be a sign up sheet at the gym next week.  Please RSVP by Saturday, June 3rd.  If you have any questions don't hesitate to ask me or Laura Terry!

Thanks,

Kristina Stuber 

 

Mr. Rogers with a strong "shrug" on his power cleans- getting tall before dropping down and around the bar!

So, I'm not so sure we'll amp up "Grindy" again.  Holy cow!

We're all still feeling the effects of this one.

(The original "Grindy" is a combo of Grace- 30 clean & jerks at 135/95 and Cindy- AMRAP 20 minutes, 5 pull ups, 10 push ups, 15 squats.  San Francisco CrossFit created "Grindy" as

10 C & J (135/95)

5 rounds of Cindy

10 C&J

5 rounds of Cindy

10 C&J

As you can see, our "amped" version was a little heavier...a little longer.

ST. PETER DASH!

Lila (Minnie) is heading up the St. PeterDASH on Saturday, June 2nd!

Registration forms are at the gym, so sign up ASAP if you're interested!  They're having a fun run for kids as well!  

This race gets RAVE reviews- super organized and last year all the participants said it was the 5K with the best and most food fare at the finish!  :)  Can't beat that!

More info for you:

St. Peter Dash

Check it out!

Ashley Nanney, owner and chef of Feed Your Vitality (where many of us have been ordering delish Paleo meals as of late) was interviewed on Fox 2 News last week!

She even gave CROSSFIT KIRKWOOD A SHOUT OUT!

THANKS, ASHLEY!!

Feed Your Vitality on Fox 2 News!

EveryDay Paleo- Mexican Meatballs

 

 

Pics and workouts from last week:

 

 

 

 MEMORIAL DAY MURPH IN ONE WEEK!

May 28th is the day, and here's the link to sign up to donate to the Navy Seals Foundation, Lone Survivor Foundation, and That Others May Live Foundation (and you'll receive a cool t-shirt!)

We'll have TWO classes on Monday- one at 9:00 AM and one at 10:15 AM, so sign up through MBO as well!

Chris, Jennifer, and Lesley have "Murph" behind them as they tackled this brutal hero workout at open gym Friday night.

Chris knocked 10 minutes off his previous time!

Kudos to the three of you!