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Get yourself a head of lettuce and a rotisserie from the supermarket.

Peel off a couple leaves of lettuce, stuff them with pieces of chicken, maybe a few peppers, tomatoes, some mustard or a little mayo, pickles, or anything else you can think of. Have them with some almonds or cashews and yum! Throw a few dried cranberries/cherries in there for a little sweet kick.

You can always keep them wrapped up with a toothpick and they make quick finger food on the go! Enjoy!

and remember... SEXY AINT EASY :) 







3/14/11

"SEXY AIN'T EASY"
TEAM WEIGHT LOSS CHALLENGE
STARTS TODAY!!
1.  weekly weigh ins are mondays at 6:30 pm.
2.  each person sets thier goal for the week.
3.  then we add everyones goals together as
a team goal for the week.
4. at the next weigh in we add up everyones results
and compare to the team goal set the previous week.
5.  if the team goal is not met, then there are burpee
 penalties that will be completed 
as a team that night.  

Sexy ain't easy, so let's work together as a team!!






3/9/11

THE GRAND OPENING WAS A BLAST!
Thanks to everyone that  showed up and hats off to those of you that did the workout.  All of those surprises in the WOD kept everyone guessing, great job everyone.


Adrian (on the left) is one of our newest members, Pam (middle) a hard workin' CrossFitter, and Megan (right) one of our awesome trainers!


After the wod, the "winning team" was rewarded with burpee pull ups while the two other teams
earned their titles with Team Tug of War.



The teams had different stations to rotate and worked as long as it took the rower to complete 500 meters




Row, jump rope, wall balls, kettlebell swings and push press... oh my!





And then a surprise team tire flip 200 meters around the building...


I hope everyone got a chance to sign the med ball!!




Mario, the winner of the Grand Prize free month! Congrats Mario!!



"Brotherhood"
Robert aka "Big Sexy" visiting from Brethren CrossFit (left) and Chris (right).  Gotta love it!




Mandy "Manimal", another one of our fearless trainers!! 


THANKS TO EVERYONE FOR COMING OUT IT WAS AN AWESOME DAY!!!


2/23/11

GRAND OPENING!
Don't miss our Grand Opening Event on
 Saturday, March 5th
11:00 to 2:00
We will have door prizes, taco bar lunch, raffle and of course a WOD challenge. 
This will be FUN, save the date, invite your friends and see you there!

More info to come...







2/16/11

Thanks to everyone that showed up to our first official WOD!
 It was so nice to see some familiar faces and meet new people as well.  The attendance was far beyond my expectations, woo hoo! If you couldn't make it yesterday, be sure to still come by and check us out. 
Here are some pics from the "Dirty Dozen" WOD, I will also post them on Facebook so you can share you hard earned glory with your FB friends too :)
  Everyone did an awesome job.  


 
                                               





2/15/11
Opening Day!

PREPARE TO BE INSPIRED...
The gym looks fantastic and we have a fun chipper as our first wod. 


2/11/11

What do you miss most about CrossFit?
 Constantly varied? Functional Movement? High Intensity?
 Cardio? Power? Stamina? Agility? Balance? Strength? Speed? Flexibility? Coordination? Accuracy?
Gymnastics? Olympic Lifts? Sport?
The curiosity of the WOD? 
The community?
 The feeling of accomplishment?
 Doing something healthy for yourself? 
All of the above!
The time is here. The wait is almost over. See you Tuesday!! 




1/29/11

Why do you train?

When you train with CrossFit the meaning of "training" takes a whole new definition.  Much of us start a new fitness program with a single goal in mind.  But once your a CrossFitter your one goal turns into many.  Goals like, improving your overhead squat, muscle ups, pull ups, the list goes on and on.  When describing to a friend what it is like to master or PR a skill I compare it to the feeling you had as a kid when you learned how to ride a bike, FUN!  The ten fitness domains we include with CrossFit workouts puts the FUN in FUNdamentals. 

This is a must read "WHY DO YOU TRAIN?" from CrossFit Oahu






1/28/11

 Construction Update

Things are moving quickly this week inside the new gym!

Let me remind you that this space was last used as a cold storage (a gigantic fridge).  When we started there was four walls. That's it.  The walls were bare, just exposed insulation covered by mulched newspaper (kinda cool tho).  The city originally wanted 6 toilets per bathroom, we got them down to 2 each.  This week they got the bathrooms plumbed and framed.  We just need toilets, sinks, fixtures, etc.

They are also sheathing the rest of the walls.... and the painting has begun. My friend Marci will be painting a mural of our logo on the wall, it is sure to look awesome!  We also now have a much needed front door (instead of plywood).   Next week they will finish the walls, run the electrical and complete the bathrooms (fingers crossed).  Look for our new outdoor signs next week also!!

We are excited to have a good representation of CrossFit equipment.  Pull ups bars, rings, boxes, med balls, kettlebells, paralette, rowers, oly bars and bumper plates, a few squat racks and lots of jump ropes.  Oh and some good tires for flippin'! We even have a ping pong table (got to work on those agility skills you know?!).  Get ready to hit those wods like a champ, we are so excited to start training everyone.  Don't worry if you haven't done a CrossFit wod in a while (or ever), we will most definately scale. 

I'm hoping to open in two weeks (fingers crossed again). Our blog page doesn't have a comment link but I would love to hear from everyone.  Please go to our Facebook page and write on our wall or send me a message via the comment page.

Have a great weekend everyone and if your in the area stop by and say hi or peek in if we are not there.

Here are a few pics:

This is the front of our building, with the new glass doors.  We have a front sign made with the same graphics as the logo on the website for the top of the building. 



This is the BACK wall (yes Esther) that will have the logo painted on it. 
I have a feeling lots of med balls will be thrown at this wall!



I took this pic standing against the black (back) wall, so it is looking at the front of the building.  To the right is the pull up bars and looking above the bars is chains hanging from the ceiling for our rings.  (the construction guys must think we have some kind of freak show planned... well it's kind of true...)
The left wall will be our rowers and squat racks, lift platforms, etc.  Steve is hoping we can hang a basketball hoop and have room to do a little half court.  That would be super cool, but we shall see.
Look in the front, right and you will see the bathrooms.  The office you ask? We will have a custom made all in one desk/check in counter near the front door, no office. 









1/21/11


                                 THE POWER OF POSITIVE SELF-TALK
"The greatest adaptation to CrossFit takes place between the ears"
                                                    ~ Coach Glassman said to Greg Amundson

Christi, Greg Amundson, Megan &
Mandy

Last weekend I went up to CrossFit Santa Clara with my fellow CrossFit friends Megan & Mandy for a seminar given by Greg Amundson of CrossFit Amundson about the "Power of Positive Self-Talk & Goal Setting".  Greg Amundson is the original firebreather and  trained in the early days of CrossFit by Coach Glassman in Santa Cruz.  Here are some of the key points we took away from his seminar:

3 Rules to master the power of your mind

1) What we focus our attention on will rule over our lives
2) Our thoughts & words will be our actions
3) We can learn to use our thoughts and words to control our lives

BUIYATAOO!

 Believe Unconditionaly In Yourself And The Ability Of Others!

Steps to Goal Setting

1st  Write down your goals.
  They should be specific, concise and written in a positive tense.
Example:  "I will do 50 consecutive push ups in 8 weeks"

2nd  Immediate action is required. 
Start your "personal research project", find your starting point, your plan and an attainable time frame. 
Example:  Find out how many push ups you can do now; throw down and go for your max push ups, then write that down as a starting point.
Devise a plan to improve your push ups:  I am going to add 25 push ups to each warm up.
Establish a reasonable time frame: In 8 weeks I will train for my push up goal.

3rd  Make your goal public.
Facebook anyone?  Include your family and friends in your action plan and definately "get them in the know".  My sister Colleen was VERY successful with her recent weight loss goals and she used to update her Facebook status every Monday with her weight loss stats (good or bad, but mostly good).

4th  Acknowledge when a goal has been achieved.
As you progress (and you WILL) acknowledge your achievements.  Going back to the subject of Colleen, her Monday Facebook updates when she acknowledged her progress created an amazing and exciting buzz of comments from her friends and family.  Which in turn provided her with motivation to keep her eye on the road ahead.

5th  LISTEN... to your self talk
Keep your words in line with your actions.  If you get off track, its not over!  Throw your heart back into your goal and your body will follow.


3...2...1...GO!