Wednesday, October 31, 2007

Fat Loss Programs

Over at his excellent blog Coach Michael Rutherford has a great article on how he implements fat loss for his clients. His approach is fairly basic and you've probably heard these reccomendations before, but if you follow them faithfully you'll be amazed at how effective his tips are for fat loss.

Tuesday, October 30, 2007

Class on Halloween

just a reminder that we will be having group class on Wednesday at 7:00pm. Think of the extra treats that you can eat!

Tonight we worked on deadlifts and then did a chipper workout.

500 m row

25 dumbell thrusters

25 kettlebell swings

25 push ups
25 overhead squats

25 ring rows

25 hurdle jumps

25 sit ups

100 jump ropes

Monday, October 29, 2007

The Burrito Diet

Mark Sisson's Daily Apple blog has a great entry on different diets and what actually works. Check out the link:

Saturday, October 27, 2007

A little healthy competition

Devon and Tina squared off in a 500 meter row today. Both set personal records for time.
Devon 1:54.3
Tina 1:54.7
This was an 8 second improvement for Devon and a 3 second improvement for Tina. Both of them have been training consistently 4-5 days a week for the last 6 months and have made huge increases in their strength, conditioning and body compositions.

Thursday, October 25, 2007

Our favorite sites

There's a lot of information abut fitness out there on the internet. Some of it good most of it bad. Here are a few of our favorite sites.

New workout of the day posted everyday. Has a good forum and great exercise and workout videos. They also have a great journal that comes out monthly.

Another great site with an informative forum, workout of the day and a monthly journal.

A great nutrition blog.

Santa Monica California Crossfit affiliate blog. They post a workoutof the day Monday through Friday. Great exercise demos and links to many other good fitness articles.

Tuesday, October 23, 2007

Tuesday night class in action

After warming up with med balls and pull-ups we did:
3 rounds
450 m run
30 squats
20 push-ups

Great job to Jonathan visiting from Crossift Northwest in Seattle. He blazed through the workout in 9:57!

Saturday, October 20, 2007

New Group Class Starts October 29th!

We will be offering a new group class Monday nights at 6:00 starting October 29th. Call today to reserve a space! Hope to see you there!

Friday, October 19, 2007

Visitors to Everyday Athlete

Today we had visitor from out of town, Ryan and Michael. They did a great job on muscle-ups and a Fran workout.

Tuesday, October 16, 2007

deck squats

When Tina started in July she couldn't complete one deck squat. Today her workout was:

3 rounds

row 250
10 deck squats with a 12k kettlebell
10 push ups

Sunday, October 14, 2007

group class

Thanks to everyone that came out for our new class on Saturday. You all did a great job!

3 rounds

wall ball
ring rows
kettbell swings
slam ball

perform each exercise for 30 seconds then rest for 30 seconds
after one full circuit is completed rest for one minute

Friday, October 12, 2007

New Saturday Class

Just a reminder that our new Saturday morning class starts tomorrow. Start your weekend off right, join us at 10:00 am for a great workout! Hope to see you there!

Tuesday, October 9, 2007

fractured Fran

For today's workout we did fractured Fran.


95 lb thrusters
rest 2 minutes between each set

This was Anton's first workout with us and he did a geat job!

Friday, October 5, 2007

New Group Classes

Just a heads up to everyone about some new group classes that we are adding to the schedule. We will be adding a new class Wednesday night at 7:00 pm and Saturday morning at 10:00 am. New classes start Wednesday October 10th and Saturday October 13th. Hope to see you there!

Thursday, October 4, 2007


Yesterday XX had his first exposure to Fran. The workout is as follows:


95 lb Thrusters

XX finished in 8:20
Great job for his first time!