200x Double Unders
100x Jumping Lunges
50x Push Ups

Friday Fail

400 Meter Row
40x Wall Balls (20/14#)
40x Back Extensions
400 Meter Run
40x KB Swings (55/35#)
40x Hollow Rocks
40x Burpees 

Man, you guys really love your peanut butter. Click this link!!

“How Bad is Peanut Butter, Really?“

From Mark’s Daily Apple

]]> http://crossfitepiphany.com/?feed=rss2&p=3035 0 http://crossfitepiphany.com/?p=3029 http://crossfitepiphany.com/?p=3029#comments Thu, 17 May 2012 01:18:46 +0000 admin http://crossfitepiphany.com/?p=3029 WOD:

21-15-9-15-21
Dips
Goblet Squats (55/35#)

“A good teacher is a master of simplification and an enemy of simplism.”
-Louis A. Berman

4x

Run 400 Meters
15x Pull Ups
30x Sit Ups

“Rather the pain of discipline, than the pain of regret.”

Jack

AMRAP in 20 Minutes of:
10x Push Press (115/75#)
10x Kettlebell Swings (55/35#)
10x Box Jumps (24/20″)

]]> http://crossfitepiphany.com/?feed=rss2&p=3021 0 http://crossfitepiphany.com/?p=3013 http://crossfitepiphany.com/?p=3013#comments Sun, 13 May 2012 19:27:34 +0000 admin http://crossfitepiphany.com/?p=3013 The following criteria must be met during the 40 day challenge for those of you who have signed up for it:

1. Before/ After pictures
     -before must be taken by Wed.
     -guys wear shorts, girls wear sports bra and shorts (we take them in the bathroom so you can change into it before if you like)
     -Pictures don’t bring any points, they are just good to have.

2.  Benchmark
      -This wod will be done at the beginning and the end of the challenge to track improvement.
      -Try to be here Monday!  
      -Will be graded on a Point scale based on improvement.

3.  Skill Movement Goal- Decide by Monday and clear with your team lead coach.
      -Something you would like to accomplish- movement, weight, or time (run, etc.)
      -Must be worked on on your own.  It’s your responsibility to get it done.
      -Points earned for accomplishment.  Must be a measurable goal. (all or nothing)

4.  Food Log
      -Strict Paleo- No:  booze, dairy, starch, legumes, grains, sugar.
      -All or nothing for points.  a day with no cheats is a point.
      -limit desserts (paleo).  1 oz dark chocolate (65% or greater) per day.
      –  refer to this link for our colaborative cookbook.

5.  Attendance
     -1 point for each time you show up for a WOD or extra skill work.
     -If you are traveling please talk to your team lead coach. 

6.  Resources
      -aside from your coaches we have a couple of athletes who have offered their knowledge to help out.  You can ask them any questions about Paleo and cooking you have.  They are great to talk to about their experiences with Crossfit and Paleo.  They are not doing the Challenge but they have done them in the past so they are great for advice!
Nancee Winslow-206-963-8466  &  Laura Morey 360-607-1675 

You earn points for your team and for you as an individual.  Your teams are as follows:

Jack’s Team
Eric
Amanda
Jesse
Mickey
Rachel
Nick
Eman
Bria
Brian
Ty
Jamie
Dave F
Faith
Rebecca
Richard
Tawnya

Aubry’s Team
Rhiana
Amy
CJ
Ally
Vince
Lisa
Heather
Cori
Megan
Squires
Pennie
Beth
Andrew
Michelle
Angie
Melissa
Erin 

My Buddy and Me
4x
One person runs 200m while the other does a wall sit. One round is when each person has done each movement.
-Then-
As a team, complete 200 Sit Ups. One person holds a plank position while the other does sit ups. Split them up however you like.
-Then-
5 Lengths of Burpee Leap Frogs

Run 400m
25x Hang Cleans (95/65#)
75x Squats
Run 800m
75x Squats
25x Hang Cleans
Run 400m

Friday Fail

3x

Broad Jump 50 meters
Run Backwards 50 kmeters
50x Push Ups
500 Meter Row

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

 - Lance Armstrong

20 minute AMRAP

Re-Do Newbie

In the remaining time:
6x Deadlift
9x Knees to Elbows
12x Bow Jumps

Speal

I struggle here today to find the words to place the performance of one man into context, to give perspective, to serve justice unto the event and not overdramatize, overspeak, overwrite the events that happened on one Sunday afternoon in Colorado. It was just exercise, after all. One man picked up weight and put it down. He threw a ball in the air and caught it. He pulled himself up on the rings.

And he pulled us all up.

Chris Spealler, a small man with the strength of a bigger man, a Bible tattoo on his chest, and a megawatt smile, lifted us all up on a Sunday afternoon and made us feel, for one bright, sunny afternoon, like life was fair.

He got third place in the South West Regionals of the CrossFit Games. Third place. And yet he overshadowed the first and second place winners. Why? Because he wasn’t supposed to be on that podium. Because he came from  behind. Because when all else was dark, Speal was light. Because one man, one small man, working harder than ever, managed to pull out the performance of a lifetime and make the last spot in his region for the 2012 CrossFit Games.

Speal will be going back to the Games for the sixth time: the only person to compete in all six CrossFit Games. That in itself is remarkable. That he was also the 2010 CrossFit Games “Spirit of the Games” award winner is remarkable. That he managed to push that big honking sled in the 2011 Games is remarkable. There is pretty much nothing unremarkable about Chris Spealler … except that he’s a regular guy, a husband, a dad, a CrossFit affiliate owner, a CrossFit Level One trainer, and just about one of the nicest guys you could ever meet.

And, so, one Sunday afternoon in the beginning of May, we huddled around our laptops and our iPads and our phones and waited breathlessly for the next updates, the next words, the next news coming from the Regionals. Could Spealler do it? Could he make it when all the odds were against him?

He did. And we all yelled and cheered and cried when he did. One man. Exercising in a gym in Colorado. And yet it was important, so important.

Why?

Because of this crazy CrossFit thing. Because CrossFit inspires us in ways we never dreamed of before. We go to the gym and we become better athletes … and then better friends, better parents, better people. And it all starts in the gym, doing CrossFit together. We have learned this now. We know that CrossFit is more than a workout, more than a name, more than one person, or ten, or a hundred, or a thousand.