Thurs. Jan. 7

21,15,9:
Deadlift (225/135)
Burpees

Strength:
Push Press
3-3-3-3-3

*If the weather gets bad, I will post and email you all concerning closing.


From CrossFit Evolution


The Benefits of Crossfit
5 Self-Improvements from Crossfit Training.

1. Physical Health = Sickness and injury free
2. Mental Health = Stable and happy, motivated
3. Fitness = Accomplish anything, anywhere, at anytime
4. Appearance = Look good
5. Life = Enjoy it to the fullest: the people, the places, the moments

That may seem like a tall order for a gym, but not THIS gym. Every single member of our gym feels the benefits listed above. You are only required to do 2 things. You must show up for the training and you must always do your best. That's it.
Feel better, look better, perform better, BE better.
Improving Mental & Physical Health
Step 1: Moving from Sickness to Wellness.

I believe that most people do not realize that there is a scale that goes from sickness, to wellness, to fitness. And it IS in that order. Sickness can be defined as having a disease, a bacterial or viral infection, or simply not being absolutely perfectly well. How do you know if you are not well? For starters, do you take any medication? Are you over or under weight? Are you achy in muscles or joints? Does your back, neck, knees, or shoulders hurt? Do you have frequent headaches? Are you depressed? Do you just "not feel right"? If you make excuses for the way you feel everyday...then you ARE sick. And it's high time for you to get well.
To get from sickness to wellness will require some work on your part, let's face it, alot of work. If it was easy, then everyone would be well and our insurance premiums would be better. The most important thing you can do is to get started today, at home or wherever. Just get started. Evaluate where you are now and decide where you want to be.
Start by building on a strong foundation of better nutrition and basic exercise. Proper nutrition will go a long way to helping you feel better, deal with stress effectively, and assist your body's immune system. You may even find that you will sleep better and feel more refreshed. There's also a chance of having more energy and more enjoyment in life.
So, what nutrition plan? We always advocate Paleo, but for now, let's not get hung up on what, how, why. You already know what to do. Eat lean meat (includes fish, seafood, poultry), lots of veggies and fruits, and add olive oil. Unless you live in a cave, everyone has heard of this. Just focus on eating those foods MOST of the time. Just do your best and if you fall off track, just get back on. You also know what is bad for you. So eat less of that. Just do it.
Many of our members are on Paleo, and have had wonderful results. Keeping a logbook and being held accountable is effective. Proper diet can stabilize your mood, clear your thinking, relieve stress, fuel your workouts and your day, stabilize your weight, and help your body and muscles recover faster.
Now on to basic exercise. If it's been a while, start walking, anything, just start doing something EVERY day. There are enough hours in a day for you to get in 15-30 minutes of exercise. Stick to some bodyweight classics like push-ups, sit-ups, squats, lunges, running, and jump rope. Start in your living room, your yard, or even your local "I don't know your name unless I scan your card" gym. When you feel ready, increase the intensity of the exercise.
If you want more guidance and motivation, or want faster and better results, then come see us at our High-Performance gym. Check out our workout-of-the-day to see what's going on. You can just come in and start, you don't "need to get ready" for it. That is what scaling is all about. Doing Crossfit training here, allows you to commiserate, compete, and support others in an atmosphere of professional training in which the focus is on form, technique, and scalability, to each and every person. This means that the focus is on YOU and your performance.
Our high-intensity training, scaled to each individual, causes physical and mental adaptations quickly, that you will not expect. It is the beauty of this programming. Lots of varied, full body, functional movements that make you stronger, faster, and more powerful. The camaraderie and competition build strong character, friendship, and assertiveness.All of this will make you feel better physically and mentally.
Improving Fitness (Super Wellness)
Step 2: Moving from Wellness to Fitness.

On to the next step. You are not sick, you are well, but that is not enough. Many people say they are fit, in actuality, they are merely well. To be fit, is to be thriving and moving forward, progressing. If you are not progressing, then you are merely surviving. To move from wellness to fitness requires a commitment to nutrition and consistent bouts of intense exercise.
Your nutrition MUST be squared away. You need to be following a Paleo diet at the minimum. Want more? Put your Paleo food into Zone proportions, it'll drive you and your family insane (albeit temporarily) and give you the BEST performance and bodyfat results possible. Is it worth it? YUP. Is it a pain in the ass? YUP. Should I still do it? Only if you are willing to weigh and measure everything that you put in your mouth AND willing to write it all down in a food log.
Without that food log, tweaks can't be made. Tweaks are essential to breaking plateaus, switching from losing fat to gaining muscle, and to learn how your body works best. Members with the best nutrition success, all kept food logs diligently and shared them for feedback.
Taking exercise to the next level requires you to ask yourself what you want out of life. I call this "Mediocrity Vs Bad-Assity". Where do you want to be? Why settle for "okay", when you can be more and do more? Made your decision? Good. "Bad-Assity" is an attitude, a state of mind. It is a physically and mentally strong body that endeavors to accomplish great things.This is super wellness or fitness. It is the ability to do well at anything, at anytime, anywhere.
This requires consistent training at varying levels of intensity, but always with 100% of your best effort. This demands the learning and application of new skills and techniques. This results in new personal records and the aquisition of feats thought impossible (muscle-up anyone?). This is "Bad-Assity". This is Super Wellness. This is Fitness.
When you finally squash a workout that used to lay you out on the floor...the feeling of elation that comes from that moment spills over into the rest of your life. You will see life in a new way. You will be compelled to do more. You WILL be changed. That may sound like BS, but walk into our gym at anytime and ask anyone if Crossfit changed their life. Be specific, ask them how. I guarantee that they'll be more than happy to share.

Wed. Jan. 6

20 Min AMRAP:

5 Box Jumps
10 Wall Ball
15 KB Swings (53/35)

Strength:

Front Squat:
1-1-1-1-1-1-1
then
50 Reps of 50% 1RM

from CrossFit Evolution

"Life Is Not Fair: And You Don't Want it to Be"

Fairness. What does that mean, really. Most people think it is "the right thing to do"; justice for all; an equal distribution of goods, services, whatever; and that you should be fair to everyone. And we all know "life is not fair", but that phrase is always treated as an ending to some sad story of despair. And I am sick of it!

Doing the right thing, justice for all, equal distribution, and equality for all is just not reasonable or possible for all people all the time. Fairness is in the eye of the beholder. Fairness changes quickly as well. Why so much stock in a word, a morality, that is dependent on personal opinion and perspective? Because it sounds nice. That's it. People feel good when they decide that they are "fair" about something.

That one is fair does mean that one is just. To do the right thing is your perspective of it only and may not be the reality. Justice for all usually is just for some. Equal distribution as it relates to fairness is anti-capitalism... and don't get me started on that topic. Equality of people is good when we're talking about civil rights, but not good when we're talking about preferential treatment related to education or employment. I think people should be allowed in a certain college or hired for a specific job based solely on merit. Based on their intellect, their work capacity, their achievements...that's what I want to see. I want salaries to be dependent upon proven results and work done.

In society today, this is what "fair" translates to:

* Fair means everyone gets what they THINK they deserve
* Fair means everyone is equal
* Fair means balanced
* Fair means everyone gets their way and gets along

It kinda sounds "nice" doesn't it? Here's what's wrong with it:

* Most people think they deserve alot, when in fact they deserve much less

* If you deserve something, that means you're waiting and not acting. Achievers GET what they want by going after it, they don't wait for someone to tell them their worth. They didn't "deserve it", they earned it.

* Everyone is NOT equal. Duh!! Everyone is unique. The way we think, the things we like, our motivators, our goals, our skills, our background, our experience...etc etc. If I'm the most intelligent scientist on earth and I created a new form of cheap fuel... I do not want to be paid the same as the person who is less intelligent and not creating something of value. I believe in excellence and I believe in getting paid well for it.

* Balance means hearing both sides or having it all. That's a myth. You can't have it all, but you can make yourself think you do if you like. Everyone has strengths and weaknesses. You will NOT balance them. You will get the strengths stronger and the weaknesses to not suck so much. That's it.

* What about a "balanced life"? Another myth. You find the things that give you the most joy and then spend the most time on them. Things you don't like, find a way to NOT do it or get around it. It's very easy actually. Instead of trying to make everything work, just enjoy life more by spending time on the things you like.

* No matter how fair you think something is, someone will disagree. Why? Because fairness is subject to change and is in the eye of the beholder. What is fair today, is not fair tomorrow.

Some CrossFit Evolution scenarios for thought:

* It's 6pm. There's 15 advanced members training and 3 beginners that just walked in the door. Is it fair to keep the advanced members waiting while the beginners take 15 minutes of the trainer's time? Is it fair to focus on the paying members and leave the beginners bewildered and lost? Is it fair to the owner that the lost beginners decided not to join because they didn't "get it"? What would be fair?

- As you can see, fairness is changeable and dependent on
one's perspective. You just can't be fair to everyone just like
you can't make everyone happy.

* You offer a discount to a large group of new joins, but after a couple months, half of them fall off. Is it fair to increase the price on the remaining new members? Is it fair for the business to just take a loss?

-Depends how you are looking at it right?

I ask that everyone keep in mind that when we make changes and adjustments to programming, number of classes, in-house policies, prices, and more... we do so in order to make it better for our members, for prospective members, for us, and for the business (not in that particular order).

Life is not fair.
I think if life was fair, then I would be very unhappy about it. I don't believe that anything is owed to me. If I want something more than someone else, then I will get it. If I am better, smarter, faster, whatever... what I want I will get it first.

If life was fair, it would be too easy. Easy means I would do less and think less. Doing and thinking less means I wouldn't push myself. Not pushing myself would lead to slow-moving and slow-thinking. I would stop growing and I would just age. There is no joy in that.

If Crossfit was fair, you would only improve in the things you are good at. You would never reach your potential. It's the challenge and the competition that makes you better. It's being forced to do what you can't do or don't want to do.

Life was not meant to be fair. It was meant to cause adversity, because that is what causes us to grow. It has always been that way and always will be. So, when people say "life is not fair", I have to smile, because I don't want it to be. It is what excites me, teaches me, and drives me forward. When something is not "fair", there is always an opportunity waiting to be found, there is always an action waiting to be done.

So whatever gets thrown at you, just take it and run with it. Don't let it knock you down. We like adversity. We like proving ourselves. We don't care about what's fair and what's not. We care about doing our best. We care about hard work and the results that prove it.

"The question isn't who is going to let me, it's who is going to stop me." -Ayn Rand

Tues. Jan. 5

"Grace"

30 Clean/Jerk for time (135/95)
*each rep counts from ground to overhead.
http://media.crossfit.com/cf-video/grace-off.wmv



Strength:
Overhead Squat
5-5-5-5-5
Muscle Snatch
3-3-3-3-3

NO EXCUSES 2010: PERSONAL RESPONSIBILITY

Article taken from CrossFit Evolution

Take responsibility for your actions and inactions. Even better, don’t be guilty of inaction. What’s an inaction? Every time you make an excuse to NOT do something, that you DO want to do, that’s an inaction. Stop making excuses and choose action. It won’t be easy, in fact, it may be the hardest thing that you’ll ever have to do. Why is that?

Because in today’s society, it’s easy to get busy and get lost in the “not-so-important” details of life. It’s easy to say “I’m too busy. I don’t have time. I don’t have the money. I’m not smart enough. I’m too old.” So many people settle for mediocre, average, and ordinary. Why aim so low, when life is so short? Your best years are probably right NOW.

Stop being a bystander to your own life, watching everything go by while it’s happening right in front of you. You alone control the direction of your life. You control your happiness. If not you, then who? The answer is anyone, anything, or worse… no one. Here’s how it works, in a nutshell. Instead of making an excuse, just say the truth: I don’t want to. It is a conversation ender, but why waste time (yours or someone else’s)? If it’s NOT the truth, meaning you really do want to do it, then it’s an excuse. Stop the excuses, and figure out a way to do what you really want to do.

Disclaimer: This doesn’t mean there are no repercussions for your actions and I assume that we know right from wrong and the differences between moral and immoral. Do not break the law or intentionally hurt someone.

2nd Disclaimer: Do not use your faith as an excuse either: “I am waiting for God to show me or bring it to me”, or “It’ll happen on it’s own if it was meant to be”. This actually may be THE biggest excuse used. I am not going to get into a religious discussion, all I will quote is an old proverb: “God put the bird on the earth. God put the worm on the earth for the bird to eat. But God did NOT put the worm in the bird’s mouth.” Religion and faith is beautiful, but stop using it as a crutch & excuse. There are many opportunities out there and many ways in which to achieve them, but first you have to pay attention and then you’ll have to go after it… just like that bird.

Popular excuses: I don’t have the money. I don’t have time. I’m too busy.
While this may be true, what it really means is that you don’t want to spend your money or time on that item/luxury/service. There is no right or wrong, just truth. Many people when faced with something that they want very badly, will find the money or time for said item. It usually involves giving up something else of lesser value. Where there’s a will, there’s a way.

More popular excuses: I’m too old. I’m too overweight. I’m too weak.
Those excuses mean 1 of 2 things: 1) I’m too lazy to see this through, or 2) I have low self-esteem. Sorry, but it’s the truth, and sometimes it’s painful. Example: someone comes to a gym and says they want to get in shape. Followed by, this looks too hard for me. If you think it is, it is, because you either don’t want to work to get in shape or you don’t think you can do it. You came to me, so you must want my help. Trust that I want to improve you and not injure you. Why? Cause if you don’t improve, you can quit paying me. If you get injured, you can quit paying me also. And why would I want that??

I am not saying that the above excuses are not true, they are, but it goes deeper than that. If you want something, if it’s important, you will go after it. I want to get people fired up enough to realize that it’s high time they: 1) recognize what is important, and 2) do something about it and stop making excuses. Go after your dreams now, because you are getting older every day, and you only have a finite time on this earth to experience life. Take it to it’s fullest.

Let’s look past the ordinary New Year resolutions and into some extraordinary goals. It starts with being more specific and even better if you can set a time-line. Dream big and aim high, cause even if you miss your target, you’re still closer than had you kept your eyes closed. So, open your eyes and start living.

Mon. Jan. 4

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats


*We will be posting two wod's per day. One will be a standard wod for the majority of the membership. The second will be a strength wod for those members who wish to focus on overall strength through barbell movements and heavier standard movements.

Strength WOD:
Dead Lift 3-3-3-3-3
*take 50% of 3RM and do 3 sets of ten with that weight following the 3x5

Happy New Year

Hope everyone had a safe and happy New Year. To kick off 2010, we are going to add some new classes on Wednesday's and Friday's. These classes are going to be called Warrior WOD's. Warrior WOD's are designed for current CrossFitter's or individuals that have a higher fitness level than your average gym rat.

These classes are free for current members, $10 drop in fee for guest. However, if you plan to attend be prepared to push yourself. These classes are not for the faint at heart. Warrior WOD's are going to be longer and more intense than our current CF classes. I am planning on having class at 3pm on Wednesday's and 10am on Friday's.

Check out the Endurance Blog or email Steve at crossfitendurancemt@gmail.com to learn more.

Wed. Dec. 30

15 Min AMRAP:

5 Burpees
10 KB swings (53/35)
15 ABMAT

Tues. Dec. 29

6 RFT:

10 Push Press (95/65)
10 Box Jumps, 22-30″
10 Push Ups
10 SDHP (95/65)

Mon. Dec. 28

Burgener Warm Up

4 RFT:

10 Power Snatch (65/45)
15 Front Squats (65/45)

Sat. Dec. 26

Tabata Squats:
With a continuously running clock, perform Air Squats, 20 seconds of work, 10 seconds of rest, 8 rounds. Your score is your lowest number of squats for the 8 rounds.

Next, do the same thing with Tabata sit ups, lowest round is also your score.

*each wod is exactly 3:50 long.

Wed. Dec. 23

*the above dog "Paisley," is in the permanent push up position :-)

"Death by Push Ups"

With a continuously running clock, do one push up the first minute, two the second minute, three the third minute. Continue this rep scheme until you cannot complete the amount of push ups that corresponds with the minute you are on.

You score is the highest number of push ups you successfully complete in the corresponding minute (i.e. 15 push ups in the fifteenth minute.)

Holiday Work Outs

We will be posting a few workouts you can do on your own over the next couple of days. Keep checking the site. Merry Christmas.

Tues. Dec. 22

15 Min AMRAP:

4 Burpees
8 KB Swings (53/35)
12 Wall Ball

Mon. Dec. 21

"Fran"

21,15,9:
Thrusters (95/65)
Pull ups

Fri. Dec. 18

"Karen"
150 Wall Ball for time!

Thurs. Dec. 17

Run 5k

Wed. Dec. 16

"Diane"
21,15,9:
Dead Lift (225/155)
HSPU

Tues. Dec. 15

3 RFT:

35 Air Squats
30 ABMAT
25 Push Ups
20 KB Swings (53/35)
15 Burpees

Mon. Dec. 14

21,15,9:

KB Clean and Jerk (35/26), (ea. arm)
Floor Wipers (95/65)

Sat. Dec. 12

Teams of 3 for time:

100 Burpee/Deadlifts (135/95)
200 ABMAT
300 Push Ups
2k Row

Fri. Dec. 11

15 Min AMRAP:

10 HSPU
10 Box Jumps
10 Tire Sledge

WHY DIGESTIVE ENZYMES ARE CRITICAL TO YOUR HEALTH

By Natural Bias

Good health is dependent on properly digesting and absorbing the food we eat, and in turn, this ability is dependent on the availability of digestive enzymes. Although you’ve probably heard of digestive enzymes, chances are that your diet is deficient in them and that your potential for optimal health is being compromised as a result.

Enzymes are proteins that facilitate chemical reactions. Nearly every biological function of a cell depends on enzymes, and as such, they’re critical to our health. Similar to the theory that mammals are limited to approximately 1 billion heartbeats, it’s also believed that we have a limited capacity for enzyme production. Based on this theory, anything that puts unnecessary demand on the body to produce enzymes, such as a diet that’s deficient in them, could compromise health and shorten lifespan.

Enzymes Aren’t Just For Digestion
As I already mentioned, enzymes facilitate nearly all cellular activity which means that they support the function of organs, glands, and all other types of tissue that are critical to life. When digestive enzymes are not obtained through diet and the body must manufacture more of them to compensate, this infringes on the resources that are available to produce the metabolic enzymes that are needed to support these other important functions. Because of this, it’s desirable to regularly eat food that’s rich in enzymes and minimizes this unnecessary burden.

The activity of enzymes often depends on a variety of external factors such as temperature and pH, and when such external conditions are not appropriate, enzymes will remain inactive. This conditional behavior is what allows foods to be digested by the very same enzymes that they naturally contain. Research has shown that the digestive system recognizes when these enzymes exist in the food we eat, and in response, is able to conserve resources by limiting production of additional enzymes. As such, foods that are rich in enzymes are easier to digest because they reduce the burden on the digestive system, and by doing so, they also preserve the body’s capacity to produce metabolic enzymes.

In addition to breaking down the food we eat, digestive enzymes are also important to immune function. They help to break down bacteria, viruses, parasites, and damaged cells, all of which can pose a significant threat to our health. Furthermore, when digestive enzymes are obtained through diet, the resulting conservation in digestive effort reduces the chance of immune function being impaired by a limitation in capacity to produce metabolic enzymes.

Why the Modern Diet is Deficient in Enzymes
The enzymes naturally found in food are destroyed at 118 degrees Fahrenheit. As such, cooked food is generally lacking in enzymes and forces the body to compensate by producing more of its own. Because most processed foods are highly refined and exposed to high temperatures, they’re typically depleted of enzymes as well. Unfortunately, these two categories of food are staples of the modern diet. The pancreas produces most of the digestive enzymes that are needed to compensate for such a diet, and research has shown that such a burden causes it to enlarge which is generally recognized as a warning sign of overuse and dysfunction.

Natural whole foods are the foundation of a truly healthy diet, and consuming them raw will provide a natural supply of digestive enzymes that will relieve the body of unnecessary burden. In turn, the additional resources that remain will be available to produce the metabolic enzymes that will help to fight illness, prevent disease, slow aging, and promote optimal health.

Incorporating Digestive Enzymes Into Your Diet
Consuming more raw food to benefit from a natural external supply of digestive enzymes doesn’t mean that you need to become fanatical about eating everything raw. In fact, some vegetables can interfere with digestion and absorption when eaten raw, and some anthropologists believe that the cooking of meat has made important contributions to our evolution including a significant increase in brain size. In my opinion, the best way to incorporate digestive enzymes into your diet is to find a compromise between cooked and raw. An additional benefit of doing so is that raw foods are very easy to prepare and will reduce your cooking time.

Enzymes aren’t the only nutrients that are damaged or destroyed by heat, so the more you cook your food, the less nutritious it will be. I eat all fruit and nearly all vegetables raw, and although I typically cook meat, I do so at a low temperature of 225 degrees Fahrenheit or below. On occasion, I’ll eat beef or fish completely raw. Although some might say this increases the risk of infection, I believe this is much less of a concern with the quality of food that I buy. Either way, this is one of the many decisions in life that you’ll have to take accountability for and make yourself.

Another simple and natural way to take advantage of digestive enzymes is to chew more thoroughly. Saliva naturally contains enzymes that break down carbohydrates and fat, so the more time you spend chewing, the more of a chance these enzymes will have to predigest the food you eat. Furthermore, thorough chewing will break down food more completely, result in more surface area being exposed to enzymes, and in turn, reduce digestive burden.

The Value of Digestive Enzyme Supplements
Although I prefer to error on the side of obtaining nutrients from whole foods rather then supplements, I think digestive enzymes are worth consideration, especially if most of the food you eat is cooked or processed. While most supplements are intended to provide vitamins or minerals that aren’t adequately obtained through diet, digestive enzymes facilitate the ability to obtain more of these nutrients from the food we eat, and they reduce digestive burden in the process.

The digestive enzymes in supplements originate from animals or plants. Although both are beneficial, many people prefer plant enzymes because they have been shown to be more effective. In addition, it’s difficult to verify the quality of animal enzymes and be sure that they haven’t been taken from unhealthy livestock that were raised in factory farm conditions.

Although there are many different digestive enzymes, they all fall fit into the categories of proteases, carbohydrases, and lipases which respectively break down proteins, carbohydrates, and fats. Most supplements contain a combination of digestive enzymes from each category, and the higher quality brands usually list them by active units rather than grams and are also free of unnecessary fillers and additives. Depending on your nutritional individuality, it may be beneficial to find a supplement that combines these different types of enzymes in proportions that match your typical meal.

Additional Information
For more information about digestive enzymes and how our limited capacity to produce them affects our health, I highly recommend reading Enzyme Nutrition by Dr. Edward Howell. Although this book was written more than twenty years ago, it still provides a very compelling argument for the significant importance of digestive enzymes and is one of the most informative and influential resource on the topic.

Another interesting book that was written more recently is Everything You Need to Know About Enzymes by Tom Bohager. This book provides more detail about the specific enzymes used in supplements and explains how they can also be used without food to help resolve a number of health issues.

Thurs. Dec. 10

21,15,9:

Push Jerk (95/65)
Pull Ups


Why Soy Sucks.

by Charles Poliquin
People love lists, so here are five reasons not to eat soy!

Reason 1 – Toxicity
Soy increases your toxic load. It is one of the most sprayed crops. Their high content of pesticides increases your ever-increasing toxic load. In addition, aluminum content skyrockets while processing.

Reason 2 – Potential hypothyroidism
Soy contains goitragens, which are compounds that lead to hypothyroidism.

Reason 3 – Blocking mineral absorption
Soy has a high content of phytates, which are known to inhibit the absorption of both macro-minerals (i.e. calcium) and trace minerals (i.e. zinc). The good news is that meat consumption blocks phytates. If you are going to eat tofu, make sure to eat some meat during the same meal.

Reason 4 – Link to Attention Deficit Disorder
Soy based infant formulas are linked to ADD. They contain 80 times more manganese than breast milk. Too much manganese content is linked to neurotoxicity.

Reason 5 – Increased cardiovascular load
Hemaglutinin is found in soybeans. This compound is known to make red blood cells aggregate, therefore increasing your cardiovascular load.

If you are not convinced, read Dr. Kaayla Daniel’s book, The Whole Soy Story. The information and research provided here will blow you away.

In conclusion, soy IS for dorks.

Wed. Dec. 9

4 Rft:

Row 500 M
10 DL (135/95)

Tues. Dec. 8

"Finn"

10 RFT:

10 Push Ups
10 KB Swings (53/35)
10 Sit Ups
10 Muscle Snatch (64/45)
10 Double Unders

There were fifteen men awarded the Medal of Honor for their heroism on the morning of Dec. 7, 1941. Only five survived that horrible day. Only one of them remains.

Lt. John William Finn, USN (Ret.) turned 100 years old on July 23 of this year, and he'll be attending the Pearl Harbor commemoration ceremony at the U.S.S. Arizona Memorial today in Hawaii, returning to the Kaneohe Bay waters where he mounted an impressive one-man attack on Japanese fighter planes in the ambush that pulled the U.S. into World War II. Because the bay was attacked several minutes before Pearl Harbor proper, Finn is often called the first Medal of Honor recipient of World War II.

Finn was 17 when he joined the Navy in 1926, eventually getting stationed at Pearl Harbor as an aviation ordnanceman, in charge of anti-aircraft guns, missiles, torpedoes, and distribution of small arms. On the morning of Dec. 7, a neighbor came to his door shouting, "They want you down at the squadron right away!"

Before he could see any battleships, he saw Japanese aircraft in the sky as he drove toward the bay. When he arrived on the scene, he wrested a .50 caliber machine gun from his squadron's painter:

"I said, 'Alex, let me take that gun,' " Finn explained. "I knew that I had more experience firing a machine gun than a painter."

"I got that gun and I started shooting at Jap planes," Finn said in the salty language not uncommon among veterans of that long-ago war.

He put the gun on a makeshift mount, moving it to an open and vulnerable area, where he could clearly see enemy aircraft. Finn was wounded —some reports say more than 20 times— as he stood in the open under Japanese fire. This is the citation for his Medal of Honor:

For extraordinary heroism distinguished service, and devotion above and beyond the call of duty. During the first attack by Japanese airplanes on the Naval Air Station, Kaneohe Bay, on 7 December 1941, Lt. Finn promptly secured and manned a .50-caliber machinegun mounted on an instruction stand in a completely exposed section of the parking ramp, which was under heavy enemy machinegun strafing fire.

Although painfully wounded many times, he continued to man this gun and to return the enemy's fire vigorously and with telling effect throughout the enemy strafing and bombing attacks and with complete disregard for his own personal safety. It was only by specific orders that he was persuaded to leave his post to seek medical attention.

Following first aid treatment, although obviously suffering much pain and moving with great difficulty, he returned to the squadron area and actively supervised the rearming of returning planes. His extraordinary heroism and conduct in this action were in keeping with the highest traditions of the U.S. Naval Service.

"I was out there shooting the Jap planes and just every so often I was a target for some... They were Japanese fighter plane pilots. I can remember seeing, in some cases, I could see their faces," " Finn told CNN this summer. "Medical help comes later. If you're busy shooting a machine gun or a rifle or a pistol or doing anything, you can't worry about getting medical attention."

He says it in the matter-of-fact tone we've come to expect from the generation we call the greatest, and spurns all the hero talk:

"That damned hero stuff is a bunch crap, I guess. Well, it is one thing that I think any man that is in that, you gotta be in that position," Finn said. "You gotta understand that there's all kinds of heroes, but they never get a chance to be in a hero's position."

This summer, the Navy gave Finn a birthday present befitting a hero, whether he likes the title or not:

Finn was presented with an American flag that had flown over all of the 11 aircraft carriers in the Navy's fleet. It was on the Abraham Lincoln in Seattle, then sent to San Diego for a day aboard the Ronald Reagan and the Nimitz, whose namesake the legendary Adm. Chester Nimitz put the Medal of Honor around John Finn's neck in 1942.

From there it went to Yokosuka, Japan, for the George Washington. Next stop was Pearl Harbor, where it was put aboard a cargo helicopter and taken to the John C. Stennis, at sea on assignment.

Then it was on to Bahrain, in the Persian Gulf, to be flown on the Dwight D. Eisenhower.

The final leg was Norfolk, Va., where the flag was carried from ship to ship to be hoisted up the masts of the Carl Vinson, the Enterprise, the Theodore Roosevelt, the Harry S. Truman and the George H.W. Bush.

Here are a few pictures of the flag's journey , which was coordinated, appropriately, by each aircraft carrier's aviation ordnanceman.


"I'm 99 years old, and I might be wrong, but I think that the United States—our Republican form of government—will prevail," he said before adding with a chuckle: "I won't be around when it happens, unless it happens next month."

We were blessed to have had him with us on Dec. 7, 1941 and we're blessed to have him with us still today, 68 years later. Thank you, Lt. Finn.

Mon. Dec. 7

7 RFT:

7 Front Squat (95/65)
7 Burpees
7 DB Push Press

Sat. Dec. 5

20 Min AMRAP:

10 OHS
15 Wall Ball
20 Box Jumps

Fri. Dec. 4

For Time:
30 Ring Dips
30 Ab Mat Situps
30 SDHP
30 Ball Slams
30 lunges (Each Leg)

Thurs. Dec. 3

10 Min AMRAP:

500m Row
20 Chest to Bar Pullups

then:

2 Min Air Squats

Wed. Dec. 2

21,15,9:

Deadlift (185/135)
KB Swings (53/35)
ABMAT

Tues. Dec. 1

Overhead Progression
Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Here is a link to a good article:
http://www.marinecorpstimes.com/news/2009/11/marines_crossfit_111609w/

Mon. Nov. 30

"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

* 1 mile Run
* 100 Pull-ups
* 200 Push-ups
* 300 Squats
* 1 mile Run

For time.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

*Lt. Murphy was posthumously awarded the Congressional Medal of Honor:

For conspicuous gallantry and intrepidity at the risk of his life and above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare task unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy's team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service."

Fri. Nov. 27 - Sun. Nov. 29

Run 400m x 4
rest 1 min between rounds.

also

1 min totals of:
Push Ups
Air Squats
Sit ups

Thanksgiving Day!!!

Eat. Drink. Sleep.

Wed. Nov. 25

3 Min AMRAP
Handstand Push ups
rest 1 min
3 Min AMRAP
ABMAT
rest 1 min
3 Min AMRAP
Pullups

total reps for score

Tues. Nov. 24

Run 1 Building Lap
100 Push Ups
100 Box Jumps
Row 500 Meters

Mon. Nov. 23

"Jackie"

Row 1000m
50 Thrusters (45#)
30 Pullups

*We will be closed for Thanksgiving beginning on Thursday the 26th. We will re-open on Monday the 30th with our normal hours. Thanks....

Country Music Half Marathon Training CF Style

For anyone who is interested, Steve Morris will start a training program beginning in Jan for the Country Music Half-Marathon. To learn more check out the Endurance Blog.

Fri. Nov. 20

"Bells and Balls"

20 Min AMRAP:

5 Burpees
10 Wall Ball
15 KB Swings (53/35)

Thurs. Nov. 19

Run 1 Mile (3 building laps) for time,
-then-
Row 1600m for time.

or

"Tyler"
5 RFT:
7 Muscle Ups
21 SDHP (95)

*Congratulations to Taylor Beek (Tay Tay) for making the 16 National Team for Alliance Volleyball! We're proud of you CrossFitter!

Wed. Nov. 18

5 RFT:

10 K2E's (Knees to Elbows)*
15 Thrusters (65/45)
20 Air Squats

*K2E's are performed by hanging from the pullup bar and raising your knees up until they touch your elbows, much like a hanging knee raise... but harder.

Tues. Nov. 17

21,15,9 :

Deadlift (135/95)
Ring Dips
KB Swings (53/35)

Mon. Nov. 16

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Sat. Nov. 14

20 Min AMRAP:

5 Burpees
10 Pull Ups
15 KB Swings (53/35)

Fri. Nov. 13

"Fight Gone Bad"

With a continuous clock, perform each exercise for 1 minute. 3 Rounds, 1 minute rest between rounds. Total reps/calories for all 3 rounds is your score.
5 Stations, 1 Minute Each
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Thurs. Nov. 12

10 Push Press (no RX)
20 Box Jumps
30 ABMAT
40 KB Swings (no RX)
30 ABMAT
20 Box Jumps
10 Push Press

Wed. Nov. 11

"Cindy"

20 Min AMRAP:

5 Pull Ups
10 Push Ups
15 Air Squats

Tues. Nov. 10

5 RFT:

5 Deadlift (275/185)
10 Burpees

*Everyone who is participating in the Nutrition challenge needs to start a journal of your meals. All meals. All snacks. Every day.

Mon. Nov. 9

Back Squat
1-1-1-1-1-1-1

then -

10-15 min work on any gymnastics movement.


*Please be sure to fill out the auto-draft form for your membership located at the front desk. You will need to provide a credit or debit card number.

Sat. Nov. 7

10,9,8,7,6,5,4,3,2,1 of:
KB Swings (53/35)
Pull Ups

*Nutrition Seminar immediately following the WOD.

Fri. Nov. 6

Row 500 M
-then-
Push Press 3-3-3-3-3
-then-
50 ab mat situps

Thurs. Nov. 5

25 Reps each:

Wall Ball
Sit Ups
Pull Ups
Lunges
Overhead Squats (45/35)
Med Ball Cleans
Air Squats

-then run 3 building laps

Wed. Nov. 4

20 Min AMRAP:

4 Handstand Push Ups
6 SDHP (95/65)
8 Box Jumps


*Nice little nutrition resource:

http://www.marksdailyapple.com/

Tues. Nov. 3

4 RFT:
10 Dead Lifts (185/135)
15 Push Ups
10 KB Swings (53/35)
15 Ring Dips


* Remember to bring a notebook to the Nutrition Seminar on Saturday.

Mon. Nov. 2

"4000 Lbs. Ground to Overhead"

Must take 4000 total Lbs. from the ground to a locked-out position overhead. This can be done via clean and jerk, muscle or power snatch, etc.


Remember to sign up for the Nutrition Seminar on Saturday Morning immediately following the 10am class. It's $10, and will include a trip to Whole Foods for shopping ideas.

Sat. Oct. 31

Team WOD.

Gotta come in to see what it is.

Fri. Oct. 30

Row 2000 m for time

-then-

100 Ab Mat Sit Ups for time

"There is perhaps nothing so bad and so dangerous in life as fear."
- Jawaharlal Nehru

Thurs. Oct. 29

Ramp Up:
25 Air Squats (Work slowly and focus on form. Keep the chest high, weight primarily on heels, hip crease below knee).

You vs. Burpees
150 Burpees for time

Cool Down:
Work pull up negatives.

A nice little summation from Hyperfit USA. Enjoy...

Okay – What is the deal with the Skull?

People ask, why the skull? Why the harsh appearance? You guys are so nice, why the rough exterior?

Here it is: We do not want everyone. We want people who are serious about fitness. We want people who are seeking a challenge. How do we figure that out who is serious. Simple, we give them a training session and if they come back then they are serious. Our training standards are hard, very hard and not everyone is willing to work as hard as our people are. We expect people to be diligent in their training. We close enrollment in January to protect our clientele from the people who are not serious. All are welcome, the strong stay, the determined thrive.

Most of the fitness industry used glossy slicks and catch slogans to get people in their door, a slick sales pitch and an iron clad contract to get people's money. The status quo in the industry is $15 for 15 pounds or some other bullshit. We don't do that. We sell our fitness like crack: First hit is free – You are either hooked or you are not. If you are not, go to globogym and enjoy your 4.4 visits a month for $60. If you are, you visit Alice in the rabbit hole and everything changes.

The skull and crossbones is the label that separates us from them. We don't promise enlightenment or perfect abs or tell you will become popular if you work out here. We promise hard work. We promise variety. We promise you will learn skills and train you like an athlete. We promise to make your heart hit your rib cage. We promise to make you use the handicapped stall after your first few workouts. We promise to train you as athletes. Athletes of life.

If you get your diet under control and stop eating mayonnaise popsicles and drinking hotdog water maybe the Speedo will be in your future. There is no training program that will give you rock hard abs while you have Domino's on speed dial. Really. No pill, no amount of 7 minutes a day or walking.

The Skull and Bones is the warning label. The medicine is potent. If used right, it can cure what ails you. If used wrong…

Any questions?

Wed. Oct. 28

3 RFT:

1 Building Lap (530m)
25 Box Jumps
25 Jumping Air Squats


News: We are going to be running a Zone/Paleo Challenge starting on Monday, Nov. 2.

The buy-in will be $20, which will go into the pot. Everyone who is going to participate will be body fat tested. We will re-test on Feb. 1. The person who loses the largest percentage of their body fat will win the pot.

We recommend that you journal your diet. Keep track of what you eat and when you eat it. This will help you stay focused, even through the holiday season. If you need any information about diet just let us know.

We will also be holding a Saturday Nutrition Seminar soon. We will go over Zone/Paleo programming, and we will take a grocery trip to Whole Foods to help you with good choices and shopping habits. Stay tuned for the date we will be offering this.

Sweet Blog

I'm stealing this blog entry from CF Peachtree. It's a nice little summation of why we do what we do....

Do you have it? Can you turn it on? Can you turn it on at a seconds notice? Can you turn it on when life is throwing you curve balls, when work sucks, when your relationships are crumbling, when the world is caving in?

Do you have it when it matters?

A CrossFit WOD at our gym is a microcosm of your life. I can watch one workout and I will know everything about you.

I will know if you cheat under pressure, if you short reps or range of motion. I’ll know if you can push hard or if you quit when things get brutal. I can see if you blame others or take responsibility for your life. If you are honest with yourself you will see the truth too. I will be able to see your mental strength, your heart, and your commitment to yourself.

This can be a tremendous gift to those who are willing to look. Otherwise, it’s just painful and get’s repressed.

CrossFit teaches you how to hone your mind. It gives you the chance, again and again to come face to face with yourself. It allows you to harden your mind and your focus. Over time, 3…2…1…GO can be used as a trigger. A way to focus the mind regardless of what else is going on. Eventually you won’t even need a trigger. It will be you, you who control when it’s ON and when it’s OFF, you who control your focus, passion, and mental fortitude.

It’s just up to you. It always has been.

Tues. Oct. 27

12 Min. AMRAP

250m Row
10 Push Press (65/45)
10 Wall Ball

or

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood (70#) Kettlebell swings

Mon. Oct. 26

5 RFT:

10 Burpees
10 Air Squats
10 Sit Ups
10 Pull Ups
10 KB Swings (53/35)

*Topic for discussion... "Why do I do CrossFit?"

Post the reasons you put yourself through the rigors of CrossFit every week. How have you progressed? What are you having trouble with? What are you going to do to get better? Post to comments.

Sat. Oct. 24

Wet "Helen"

3 RFT:
400m Row
21 KB Swings (53/35)
12 Pullups

Fri. Oct. 23

20 Min AMRAP:

5 Burpees
10 Ring Dips
15 KB Swings (53/35)

Thurs. Oct. 22

"Fundamentals Chipper"

30 Reps of:
Air Squat
Front Squat
Overhead Squat
Press
Push Press
Push Jerk
MB DL
SDHP
MB Clean

*There is no rx weight. This is designed for you to work on fundamental technique through all 9 elemental movements. Focus on form, not weight.

Wed. Oct. 21

500m Row
21 Push Press (115/75)
500m Row
18 PP
500m Row
15 pp
500m Row
12 pp

Oct. Tues. 20

Deadlift
5-5-5-5-5

then:

3 Min. AMRAP
50% of DL 5 Rep max

Mon. Oct. 19

"Fran"
21,15,9:
Thrusters (95/65)
Pull Ups

Fri. Oct. 16

3 RFT:

10 OHS (95/65)
15 Med Ball DL
20 Sit Ups (Standard)

Thurs. Oct. 15

21,15,9 of:
Handstand Push Ups
KB Swings (53/35)

or

Main Site:
5 RFT:
15 135# Hang Squat Cleans
30 Pushups

Wed. Oct. 14

4 RFT:

10 Front Squat (135/95)
15 Box Jumps
20 Abmat

Tues. Oct. 13

20,15,10,5 of:

SDHP (95/65)
Pullups

Sun. Oct. 11

Attention!
We will be closed tomorrow, Monday, Oct. 12. There will be no classes. If you have an appointment with a coach, please make sure you contact them to confirm.

Homework for Tuesday. Get together your meal plan for us to review. If you have questions about how to create a meal plan, make an appointment with a coach to discuss this issue.

There is a direct correlation between nutrition and your progress and performance. If you are frustrated with where you are in CrossFit, this is a vital component in your development. Let us help you design a program if you do not have one.

Fri. Oct. 9

3 RFT:
25 Push Ups
25 ABMAT
25 Air Squats

Thurs. Oct. 8

Push Press
3-3-3-3-3

then...

Pick any skill you need to work on and spend 10 min on it.

Wed. Oct. 7

4 RFT:

500m Row
20 KB Swings (53/35)

Tues. Oct. 6

3 Min AMRAP
135/95 Dead Lift
rest 1 min
3 Min AMRAP
135/95 Thrusters
rest 1 min
3 Min AMRAP
135/95 Power Cleans

Total Reps for score.

Mon. Oct. 5

50 Burpee/Pullups for time.

then...

3 Min Abmat AMRAP

CrossfitMT Crew

The CrossFitMT crew after 2 hard days of competition!

Wed. Sept. 30

4RFT:
10 Box Jumps
15 KB Swings (53/35)
20 Wall Ball

*We will be closed Thursday-Saturday for The Oktoberfest Games. Come out this weekend! Friday the WOD will begin at 2pm. Saturday begins at 8am and will run all day.

Tues. Sept. 29

21,15,9 of:
Dead Lift (body weight)
Push Ups

Mon. Sept. 28

4 RFT:

Run 400m
50 Air Squats

Fri. Sept. 25

30,25,20,15,10 of:

Pull Ups
Box Jumps
KB Swings (53/35)

Thurs. Sept. 24

10,9,8....1 of:
Push Press (95/65)
SDHP with KB (53/35)

Competitor:

3 min AMRAP:
135# DL
then
Row 2000m

Wed. Sept. 23

20 Min AMRAP:

10 Push ups
10 Sit ups
10 KB Swings

Tues. Sept. 22

Warm Up:
2 Building Laps

WOD:
5-10-15-10-5
Burpees
Ball Slams

Competitor:

"The Chief"
3 Min AMRAP of:

3 135# Power Cleans (from ground)
6 Push Ups
9 Air Squats

rest 1 min, 5 Cycles

Total rounds for score (i.e. 4 rounds per cycle = 20)

Mon. Sept. 21

40 Reps of:

Pull Ups
Sit Ups
Box Jumps
KB Swings (53/35)
Push Press (65/45)
Wall Ball(20/10)
Air Squats

Competitor:

"Heavy Fran"
12, 9, 6 of:
135# Thrusters
Wight Vest Pull Ups

Fri. Sept. 18

3 RFT:

10 Pull Ups
20 Sit Ups
30 Air Squats
40 Lunges

Competitor:

Back Squat

1-1-1-1-1-1-1

Thurs. Sept. 17

20 Min. AMRAP:

10 Med Ball DL
10 Push Ups
10 Box Jumps

Competitor:

1000m Row
100 Push Ups
500m Row
100 Push Ups
1000m Row

Wed. Sept. 16

Front Squat
5-5-5-5-5

Tues. Sept. 15

20, 15, 10, 5 of:

Hang Power Snatch (95/65)
Burpees
KB Swing (53/35)


Competitor:

"Isabel"

Mon. Sept. 14

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

For Time


Competitor:

"Diane"

21, 15, 9 of:

225# Deadlifts
Handstand Push Ups

Sat. Sept. 12

10 RFT:

10 Pull Ups
10 Push Ups
10 KB Swings

Fri. Sept. 11

4 RFT:

1 building lap
20 wall ball

Thurs. Sept. 10

20 min AMRAP:

5 Handstand Pushups
10 KB Swings (53/35)
15 Abmat Situps

Competitor:
rest

Wed. Sept. 9

21, 15, 9 of:

(95/65)
Hang Power Cleans
Back Squat
SDHP


Competitor:

"Grace"

Tues. Sept. 8

5 RFT:

5 DL (body weight)
10 Burpees


Competitor:

3 RFT:
1 Building lap (560m)
50 KB Swings (53/35)

Labor Day Weekend

For Time:

Run as far as you can, until you can't any more.

Fri. Sept. 4

Tabata:

Dead Lifts
K2E's
Burpees

*20 Seconds of work, 10 seconds of rest for 8 rounds for each movement.

Thurs. Sept. 3

4 RFT:

Around the mezzanine:
One lap of Broad Jump
25 One Arm Push Press (Each Arm, KB or DB)
One Lap Walking Lunge


Competitor:

20 Min AMRAP:
Row 500m
20 Chest to Bar Pull Ups

Wed. Sept. 2

20 Min AMRAP:

5 Jumping Squats
10 SDHP (95/65)
15 Abmat Sit Ups


Competitor:

5 Min AMRAP:
135# Squat Cleans

rest 1 min

3 Min AMRAP:
135# Dead Lifts

Total Reps for Score

Tues. Sept. 1

5 RFT:
9 Thrusters (95/65)
9 Pull Ups
9 Burpees


Competitor:

"Angie"