NEW PB FOR GRACE

30 Clean and Jerks for time 95lbs (135 rx men)

New time: 2: 49!

http://www.youtube.com/watch?v=acrCaIJ0kPE

Here is a clean and jerk

(This is the element challenge)

(this is me dying lol)

VIBRIMS!! MORE INFO!!

WEEK 2: FEEDBACK
WOW! Ill never go back to a regular shoe...
first week was tough on the arches and running in the required some different muscles so I was in pain... but I am back up to running 8-10 KM in the Bikila model (more traction and better for running... I recommend these for runners) and feel great! I finally have no hip pain after my runs!

KOS/SPRINTS- I use for Crossfit and even dance now as the smooth bottle makes it easy to slide.
If you are doing a lot of jumping however, for safety I would recommend a regular shoe.

KOS for power lifting, but Olympic lifting however a flat shoe is recommended.

Price of five finger shoes: KOS good price is around $80.00, 100.00 for sprints and Bikila's. Never pay more than 120 bucks!

SIZING: If you order online... order about .5 smaller ... and if you use the five finger measuring pad- always go 0.5-1 size bigger than it recommends!

The whole purpose of these are to help us gain back our natural gait. With busy lifestyles we are always stuck wearing a shoe, when our feet are meant and designed to be bare.
This also gives you more surface area and build stability naturally.

Highly recommended!!!!!!!!!!!!!!!!!

EVA

THIS WOD ITS BRUTAL
5 RDS
30 KB swings 1.5/2 Pood
30 pulls ups
800m RUN

TIME: 40:59

She is a long one!

Newbies: 1.5 pood KB is 24kg and 2.0 pood is for the men RX at 32kg (Heavy Swings!)

FRAN

21-15-9
(women) 65lb thrusters (men) 95lb thrusters
pullups


From 13:12 1rst attempt haha static pull-ups (no kip) FEB 2010
8: 15 Cert End FEB 2010
6:13 MAY 2010

New 4: 39 PB AUG 2010

GOAL: SUB 4 !

WHAT IS PALEO!?

Paleo is short form for paleolithic diet... or lifestyle I should say. It is as simple as this:
Lean meats (grass fed ideally)
vegetables
unsaturated fats (moderate saturated)
nuts/seeds

limited fruit and whole grains ( and im not talking "multigrain"cereal and smart bread! read up on real WHOLE grains)
NO DAIRY
NO REFINED SUGAR

It is basically a diet you would see millions of years ago based on wild animals and plants. I know you about you, but Ive never visualized a fat caveman!?

There are variations of this diet based on how restrictive one wishes to be and my recommendation is that you read up on it and if you decide to go paleo take baby steps by first eliminating refined sugars and dairy from your diet. It will be hard at first but it was probably one of the best lifestyle changes I have made.
For myself, of course I cheat now and then... but after I do I usually feel like shit... insulin coma to say the least...so it doesn't take long to get back on track.

Here are some sites to help you get started:
Nutrition link from w
ww.crossfitaltitude.com
www.paleodiet.com
www.marksdailyapple.com

LETS RE-EVOLVE!

NANCY SQUARED

30OH SQUATS (65)
800MRUN
30 PH SQUATS
800 M RUN
30OH SQUATS
800m RUN

TIME: 10: 14

Did this one around the soccer field with little tim-bit soccer players cheering me on! so cute! so motivating!

"TIRED" PARTNER WOD

350lb TIRE FLIPS (partner A)until (partner B) completes 400M run etc...until tire completes the whole track
haha here's the shitty part for me... my partner walks...

Feedback : find fast partners

VIBRAM WODDING

WOO!! Got my first VIBRAM'S in and did my first WOD with them:

400m RUN
50 WALL BALLS (20)
25 KB swings (20)
400m RUN
25 WALL BALLS (20)
25 KB swings (20)

TIME: 14:05

NOTES: FUCK haha it was tough... but feedback on the shoes... I got the vibram sprinters...and damn! I was fast! I need a new Murph time with these puppies!!!!

A NEW BEGINNING

Once upon a time, way back when, and to never be brought up... there was a blonde fat chick hating her life. The love for fitness was there, but lacking confidence to conquer well... food and ACTUAL exercise.
Here's my short story sweet...
In all honestly...I was active but what killed me was the alcohol consumption... and the sugar. I drank while in school (like most do) because it was really the only time I was happy and had liquid confidence. I was fit, but over trained...and ate nothing but fruit.
Slowly I began to grab control... learned a lot through obtaining my Bachelor's degree in Sport and Physical Education. We make so many mistakes with magazines, books, media... really it's overwhelming trying to become fit and ditch the love handles.
Leaning out quite a bit, working as a successful trainer in Sudbury,ON, deep down I was still unhappy and now addicted to fitness. There were some days I would teach 4 spin classes, my own resistance training, while eating only 1200kcal.
I was tired, I loved my clients and participants but maaaaan I was tired.
So I packed up and moved to Burlington Ontario...randomly. Worked in a couple of gyms and started to recognize the same lifestyle pattern.
In December 2009 my training partner recognized that my style of training was very functional, sport specific, and someone intense. He recommended CROSSFIT ALTITUDE ran by Danille Comollio and Jen Morris. They made me sign a waiver... (that included the risk of death due to high intensity exercise)... criticized my form, yelled in my face, and pushed me to the point that I actually went home and hurled. I wanted to quit- but they actually wouldn't let me. My first WOD... hell... I hated.
I was so sore from air squats (ya that's right- this was before the dreaded weighted squats) that I had to pee standing in the shower because I couldn't get to the toilet.
Here's the sad part- I went back. and again. and again. When I didn't go back... all I could think about my crossfit. When the crosswalks counted down and hit 0 I felt I should a burpee or something. I was addicted...as a fellow athlete would say OCD (obsessive crossfit disorder)
So February came around and I decided to get my Level 1 Cert in Milton, ON at Fire Power. (Where Louis trains). I wanted to learn the methods and science behind it. This was it...this was so my calling. I'm still new at it...I still can't do everything to a tee...but that's life. There are always going to be challenges... life is always changing...just like every WOD.
Crossfit gave me confidence in myself, made me "grow some balls", and a fierce attitude towards every workout... and every challenge the world throws at me. I competed in my first crossfit competition in MISSISSAUGA at CROSSFIT ELEMENT. I finished 5th in the RX category, which was pretty damn sweet for me.
For those who were there haha I was the only who spent about 7 minutes upside down trying to get handstand push-ups.
Competition was tough but it was SUCH an experience. So many amazing athletes, and the atmosphere was indescribably INSANE!
The last WOD I actually blacked out. I honestly dont remember the last 5 minutes haha all I know is that I layed on the ground, in a pool of my own sweat, having a mini seizure for 5-10 minutes--- it was awesome.

FEEL FREE TO POST YOUR EXPERIENCES AT ANY TIME!!

Brit