Friday 10109 – Feel the burn

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Paleo Challenge Challenge starts next Wednesday the 5th and ends Dec. 22nd.  Cost is $25 and includes a little seminar, booklet, and emails throughout the challenge.  You must have your before photos and payment in before closing on the 5th to be in the contest. Strength Shoulder Press 3-3-2-1-1 WOD 3 Rounds for Time 15 KB Snatch Right Arm (53/35) …

Thursday 101028 – Expect the Unexpected

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Expect the Unexpected…Being able to perform well at any task thrown your way…No limitations…That’s CrossFit right?  So why don’t we try a little “unknowable” today.  No workout posted online.  You have to show up to see it.  Be ready for anything. How Lactic Acid Prevents Fatigue Pain Equals Potassium. Are you feeling tired and sluggish during your workouts?  Are you …

Wednesday 101027 – Ups and Downs

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CrossFit Waco at the CrossFit FXTX Games II…We missing anyone? A RESPONSE TO “CROSSFIT – IS THE GAIN WORTH THE PAIN?” By: Ocean City CrossFit Today I read with great interest an article written by Fabio Comana, a well credentialed fitness professional and spokesperson for the American Council on Exercise (ACE), entitled CrossFit – Is the Gain Worth the Pain? …

Tuesday 101026 “Bulger”

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Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth. …

Monday 101026 – Deads, 2fers, Jumps

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Warming Up and Stretching: The Neglected Disciplines By: Bill Starr (CrossFit Journal) If you don’t warm up or stretch, you aren’t optimizing your performance. Bill Starr explains. Getting considerably stronger and staying that way is largely a matter of taking care of the details, such as training consistently, designing a program that fits your individual needs, eating wholesome foods, taking …

Friday 101022 – Mini Eva

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CrossFit FXTX Games II Don’t forget that some of us will be headed to Allen, TX tomorrow for the FXTX Games II.  WODS start at 8am.  Everyone is more than welcome to come and have a good time. Event Website: CLICK HERE Strength Floor Bench Press 5-5-3-3 Rest 1:30 between sets WOD: “Mini Eva” 3 Rounds 800m Run 30 Kettlebell …

Thursday 101021 – Team WOD

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How to Push Past the Pain, as the Champions Do My son, Stefan, was running in a half marathon in Philadelphia last month when he heard someone coming up behind him, breathing hard. To his surprise, it was an elite runner, Kim Smith, a blond waif from New Zealand. She has broken her country’s records in shorter distances and now …

Wednesday 101020 – Heavy OHS

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LIGHT IN YOUR EYES Chris’s before and after photos are amazing! Look at all of the changes in his face. In three weeks his whole demeanor and the light in his eyes has changed! HE is a new MAN! Continue Reading Over 85 pounds lighter than the day he first walked into the gym.  Chris was one of our first …

Tuesday 101019 – Another One

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Bread was around 30,000 years ago – Study LONDON (Reuters Life!) – Starch grains found on 30,000-year-old grinding stones suggest that prehistoric man may have dined on an early form of flat bread, contrary to his popular image as primarily a meat-eater. Continue Reading *Post your thoughts to comments. Skills Hanging Power Clean WOD AMRAP in 12 Minutes of 3 …

Monday 101018 – A Beautiful Day

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It’s the start of a brand new week, and what better way to break it in than with “Murph”.  It’s been a while since we have toyed with him, so I think it’s about time. A BIG THANKS to CrossFit Centex for putting on the Amazing Grace – Barbells for Boobs event last Saturday.  The event was a lot of …