CrossFit Northwest Tucson

Level 1 results

Everyone who came out last Saturday for the Level 1 testing did a fantastic job.  Congratulations to Kenny, Cecile, Jason, Patrick, Brian M, Jay, Kurt, Dan, and Austin on passing the first step.  As Jason put it so nicely on his Facebook post after,

"Crossfit (Northwest Tucson's) Level ONE!!!!!!!!!!!!!!!!! Done. The hardest "beginning" ever."

You can look forward to the next offering of Level testing in six weeks.  Those of you who passed the Level 1, you can take the Level 2 then, if you are ready.

WOD

As many rounds as possible in 20 minutes of:

135/95 pound Snatch, 5 reps

7 Burpee box jumps, 24" box

Post rounds to comments.

Member of the Week - Kim Wall

My husband, Roger introduced me to Crossfit.com when I worked out at the YMCA, so I started doing WOD’s on my own in 2008. Then one day I saw Jen at the kids’ school and told her about the WOD I had just done and asked if she had heard of Crossfit because I loved it, and she said, “No way! Kevin & I Crossfit in our backyard! We love it too!” and I said that I told Roger we should open a gym because there were none in NW Tucson and she said, “No way! We are opening a gym!” So after recuperating an injury and then realizing the worth of the cost, I finally joined 8 months ago in June 2009.

My favorite exercise is pullups. I love that I get to swing on the bar (fun!) and get stronger at the same time; and it is so cool to see measurable progress as you move down a band. My favorite WOD’s are unique one’s that incorporate short burst cardio intervals with strength and gymnastic movements

I am a part time Cardiovascular RN House Supervisor @ Tucson Heart Hospital and a full time Mom.

Hobbies: playing games with the family, camping/fishing, hiking, bicycling, Cub Scout fun, church events, and of course, Crossfitting

My goals:

Long-term: to not be the obese, diabetic, heart diseased body my genes want me to be;

Short-term: to get off the bands for my pullups, to run faster, to do pushups on my toes, to get consecutive double unders. 

I Crossfit because it is the only exercise regimen that keeps me wanting to workout. It is fun, varied, supportive, energizing and exhausting at the same time. You have to find what works for you in order to do it for life and for me it is Crossfit.

Future Crossfitters beware! It is addicting and you’ll never want to quit! Even though you may want to cry or yell at times, you’ll always feel satisfied that you endured and you’ll leave knowing you conquered where you may otherwise have failed.

Posted by Kim Wall

Kim got her first pull-up this week, ran a 1:45 400m, and jumped on a 24" box.  Congratulations.

WOD

"CrossFit Total"

Back Squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Post total loads to comments

Compare to 091118

Level 1

Level 1 testing is today from 1000 to 1200.  Come a bit early to start warming up, and if intend to work out before the test, I think you will reconsider after you see the WOD.

WOD

As many reps as possible

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post reps to comments.

Choices

What would a caveman eat on Super Bowl Sunday?
Meat, veggies, fruit, nuts, and seeds.
I'm sure if it were the Tarahumara tribe, they would concoct a corn based beer to drink.

Modern Day Translation:
Lots of meat on the grill...burgers, steaks, chicken, pork, salmon
Bowl of nuts
Guacamole to dip veggies
Bowl of fruit

What's a Super Bowl without the beer?  ...Redbridge.  Do I dare make a commercial? 

I've already got ideas...

Posted by Jennifer

Good Buddies!

WOD

"Elizabeth"

21-15-9 reps of:

Clean 135/95 pounds

Ring Dips

Post time to comments.

Compare to 091202

Watch what you eat!

I am definitely “borrowing” material this week.  Anaerobic Inc has been posting some incredibly interesting articles and videos this week

Take a look at this video.  Especially, if you are a soda drinker. 

 17 Reasons for Not Losing Weight by Mark’s Daily Apple.  Those of you who are battling issues with weight loss or leaning out, I guarantee there is at least one reason in this article you will easily identify with.  I found some myself. 

 If you like visuals such as charts and graphs, this is the site for you.  This article shows the difference in the food categories eaten in the 1970’s to current times.  Any guesses at the foods we eat more of today? 

 Finally, Kevin posted this article yesterday and I want to reiterate the importance.  I know many of you will now roll your eyes and think “here goes Jennifer again diagnosing the world’s problems according to gluten”.   Can we rely on an already taxed health care system to be around much longer when the following ailments will continue to increase: cancer, heart disease, osteoporosis, irritable bowel disease, anemia, rheumatoid arthritis, lupus, multiple sclerosis, all other autoimmune disease, depression, anxiety, dementia, epilepsy, nerve damage, and of course, celiac disease.  The people who are diagnosed with celiac disease will actually cost our health care system the less money than the other ailments.  Why is this?  Could it possibly be because if we remove gluten then we increase our odd of not contracting any of the above diseases?  Is it possible to prevent disease by removing one item on the menu?  Food for thought. 

 I challenge you to eliminate gluten from your diet for 2-4 weeks.  Then reintroduce it into your diet, if you feel bad, you need to stay off gluten.  It’s unfortunate to me that so many people are flat out unwilling to give this a try.  They think they cannot do it or don’t want to.  You can still enjoy many of your favorite foods in a gluten free form.  My girls got to eat gluten free sandwiches this week in their lunch.  They loved it.  Not all foods taste exactly the same as the evil other containing gluten, but with time and not giving up, you will find what works best for you.  

 Safe foods

 Foods containing gluten

WOD

Thruster 3-3-3-3-3

Post loads to comments.

Bring Them In!

All of us at Crossfit Northwest Tucson are committed to improving our lives through working out and eating right.  I’m sure we are passing along our good habits to our children.  Either directly or indirectly they mimic what they see us do.  How do we get our external family or friends involved, since they do not see us daily and usually already are set in their ways?  Bring them to a class, or talk to them about your nutrition.  Or bring them to our next Buddy WOD.

 We had a nice turn out at our Buddy WOD last Saturday.  How many of our ”Buddies” will be joining us?  We all know how we have improved our lives, I can’t understand why more people aren’t interested in doing the same.  Are they settling?  Do they think that getting older, gaining weight, having trouble walking, getting out of a chair is just part of life?  As we know, That’s Bull$&!#!  We have some older members who put out the same effort as our younger members.  With great results.

Here is a little challenge, each member talks to one of their family members, be it sibling or parent and get at least one of them in for an intro session.  After all, they have nothing to loose and a new life to gain.

Posted by Greg

Read Gluten: What You Don't Know Might Kill You by Mark Hyman, MD - The Huffington Post

Buddy lunges!

WOD

"The Chase!"

2 Rounds for reps, resting 5 minutes between rounds

Run as many meters as possible in 10 minutes

Row as many meters as possible in 5 minutes

100m run/row = 1 rep

Post total reps to comments

Weakness

Turn those weaknesses into strengths!

We’ve all learned that CrossFit is a core strength and conditioning program that was developed to enhance our abilities across ten general physical skills: cardio respiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power and speed.  You may not know that each day, CrossFit's prescription of constantly varied, functional movements performed at a high intensity challenges us across all of these!

Every athletes performance against each day’s WOD is limited by our weaknesses within any given skill; for some strength might be the limiting factor, for others it may be endurance, flexibility or balance.

To maximize our performance and growth as an athlete, it helps to identify our weaknesses, set goals around improving them, measuring the progress around strengthening, and eliminating weaknesses by turning them into new strengths.

Remember: Determined, focused, and consistent effort (hard work) against these weaknesses will be rewarded by mastery of the skill & personal growth as an athlete. 

Try integrating your weakest skills into your warm-up each day; you will be amazed at the turn-around achieved in even just one month’s time!

Posted by Wayne.

Failure provides insights to your weaknesses, and opportunity to overcome them.

WOD

As many rounds as possible in 20 minutes of:

15 Wall ball Cleans, 20/14 pounds

10 Box jumps, 30/24" box

275/185 pound Deadlift, 5 reps

Post rounds to comments.

Member of the Week - Jared Green

1.  How did you find CrossFit? I have a friend in Utah, Rand Colbert, who is a member of Crossfit Cedar City.

2. What is your favorite CrossFit exercise or WOD? I do not know if it has a name but this was the workout. WOD; 800 M run, 30 reps back squats, 800 M run, 25 reps front squats, 800 M run and 20 reps over head squats.

3.  How long have you been CrossFitting for? I Started with Crossfit in November 9, 2009.

4.  What do you do for a living? I am a Physician Assistant. I work full-time in Neurology and par-time in Urgent Care

5.  What are your hobbies? I enjoy Outdoors; especially Scuba and Rock Climbing.

6.  What are you goals? I am almost 36, I want to get back into shape, before my 40's. I want to get into the best shape of my life. Set an example to my kids, so they do not learn my old bad habits.
 
7.  Why do you CrossFit? It makes sense. It is a method of working out that gets results. I enjoy being able to work out with and get motivated from elite athletes.

8.  Any advice for future CrossFitters? Do not be hesitant to jump in and work hard. Push yourself to your limits. You will be amazed at what you can accomplish in a short amount of time. 

I am excited every morning after the workout, that I took control over my fitness. I would recommend Crossfit exercise to everyone at every level of fitness. I am truly amazed at the results I have seen. I made the decision to get into shape on October 22, 2009. I weighted in a horrible 253 pounds. I am now at 214. I my mind, these are the same results you get from the "Biggest Loser." I would re-invest in my life, in Crossfit, over and over again. Thank You!

Jared Green

WOD

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups

Post time to comments.

Buddy WOD

Today we are opening up the gym for your friends and family, and we look forward to meeting all who come in for the Buddy WOD.  We will possibly have an overflowing gym and hope to provide a great sample of what it is like to participate in a WOD.  All that we ask is that you watch your buddy.  You will know them better than us, and if it looks like they are pushing too hard, their form or range of motion looks as if they may hurt themselves, please slow them down or grab a coach to help foster better movement.  This WOD is supposed to be a fun experience for all and we want everyone to leave exhausted and at the same time happy they got to experience that which you experience everyday at CrossFit Northwest Tucson.

Buddy WOD

Two person teams, split up work as needed

400m Buddy carry

50 Pull-ups, or Jumping pull-ups

75 Push-ups

400m Farmers walk

100 Squats

125 Sit up Medicine ball toss

200m Walking lunge

100 Burpees

75 Box jumps

Both members run 800m

Post time to comments.

Function/Fitness

Function - an activity or purpose natural to or intended for a person or thing.

Fitness - an organism's ability to survive and reproduce in a particular environment

Just a couple definitions to think about the next time you hear the claim Functional Fitness.  Especially if they are doing a "core exercise" (crunches) on the exercise ball.

WOD

Five rounds for time of:

Row 500 meters

135 pound thruster, 7 reps

Post time to comments.