I know we did a lot of bear crawl this week but I didn’t notice the real bear that got in and left his foot print. Did anyone else see him?

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MONDAY 5-6-13 Deadlift 3-3-3-3-3 mini wod: 3 Rounds for time: 10 Deadlift @ 50% max 200 meter Run TUESDAY 5-7-13 “Elizabeth” 21-15-9 Clean (135, 95) Ring Dips WEDNESDAY 5-8-13 For time: 20 Shoulder Press (95, 65) 20 Squats 20 Push Press (115, 75) 20 Squats 20 Push Jerk (135, 85) 20 Squats   THURSDAY 5-9-13…

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This is for those of you that start checking to see if I’ve posted the wods yet. It’s not even Sunday, much less, late in the evening!   MONDAY 4-29-13 “Schmalls” for time:* Run 800 meters Then 2 Rounds of: 50 Burpees 40 Pull-ups 30 Pistols 20 KB Swings (53, 35) 10 Handstand Push-ups Then:…

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“Share the Pain” this week! Bring your friends to check our wods this week for free. The Nutritional Challenge is not over. I’ve been getting less meal records lately. Are you keeping track of what you’re eating and just not writing it down? Don’t give up now. Some of you put money on this challenge…

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Share the Pain Next week! It may rain several days this week so let’s plan our fun for next week. Of course anytime you want to bring a guest, even if it’s not a planned week of Share the Pain, that’s fine. Always good to share with others. MONDAY 4-15-13 10 Rounds each for time:…

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I want to include a note before I post the wods this week. Several of you may know this but it is always good to remind people. Word of mouth is the best way to advertise a good product. It is also the most effective and convincing when people see the differences CrossFit has made…

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I have lots of photos that show just how fast we move. Sometimes we are so fast we are almost invisible! These are the pictures I thought were good. They show some new people… New places to work out… New positions… Some normal pictures…(I don’t want to say old faces)          And some new wardrobe…

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3 Bananas, mashed about 1 Cup 2 Tbsp Coconut oil (may need less, or none) 2-3 Tbsp Honey 3 Eggs 1/3 Cup Applesauce mix these ingredients together then add: 1 tsp Vanilla 1-1/2 Cup (or less)Almond Flour 1/2 tsp Salt 1 tsp Baking Soda mix all together and bake at 350 degrees for 30-45 minutes…

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There are other pages to check out along with the wods. I’m trying to post some of the pictures I’ve taken lately. They will be posted on the inspiration blog section. I’m eventually going to post the paleo banana bread recipe that people have tried on the nutrition page of the blog. I’m having a…

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