CWCF Benchmark Workout

Our newest "Crazy" Shannon made it for her second workout so we ran
her through our benchmark workout. CrazyWife got in on the fun too.

CWCF Benchmark

Run 400m
40 squats
30 sit ups
20 push ups
10 pull ups

CrazyWife - 6:58 (knees; lg band)
Shannon - 7:43 (knees; lg band)

Great job ladies!!!

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Steubing Ranch CrossFit finally open for business

Our good neighbor Shannon finally found her way to the casa garage
gym. She was looking for something new to replace her boring Globo
Gym workouts...sound familiar??? I thought so.

Shannon impressed with her strength and flexibility but we do have
pull ups to work on.

Warm up:
1,000 meter Row
Pull ups
Push ups
Squats

Workout:

As many rounds as possible in 10 minutes of:

1 pull up
2 push ups
3 squats

Shannon - 15 rounds

Great job!!! We are on for classes in the garage Tuesdays and
Thursdays at 6:15pm. Should be fun...

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CrazyWife's APFT

CrazyWife tackled her semi-annual APFT this morning on minimal train-
up and blew it away.

That's what happens when you really start eating right and you lose 10
pounds in three weeks, makes it a little easier to drag yourself
around the track...

Happy Birthday Baby!!!

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Exercise: Effective for Fat...GAIN???

Here is another great post from CrossFit's Nutrition Expert, Robb Wolf.

Read more here if you want to find out why you can work out all the time and still not lose weight...

Fort Sam CrossFitters Uniting

We are finally making progress in getting people together to CrossFit at Jimmy Brought.

Our two most recent "Crazies" showed up again, happy to be saved from the elliptical machine and/or spin class I'm sure.

A new "Crazy" busted onto the scene with almost two years of CrossFitting under his belt. Keith, killed the workout today. "What a monster!"

Today's Workout:

Beginner's Ladder

1 pull up, 2 push ups, 3 squats
2 pull ups, 4 push ups, 6 squats
3 pull ups, 6 push ups, 9 squats
4 pull ups, 8 push ups, 12 squats
5 pull ups, 8 push ups, 15 squats
and all the way back down to...
1 pull up, 2 push ups, 3 squats

CrazyWife - 7:53
Leah T - 8:14
Crazy #2 - 8:32

Keith - 22:17 OUTSTANDING!!!

Keith took the ladder all the way up to 10 pull ups, 20 push ups, 30 squats and back down to 1, 2, 3. Total: 100 pull ups, 200 push ups, 300 squats. What an effort...

"Calling all CrossFitters..."

"...at the Brigade Gym!!!"

I dropped off some business cards at the Brigade Gym thinking that there might be some folks hiding out there trying to get their CrossFit on by themselves. Since CrossFit is best served up as part of some group "suffering", I'm hoping to bring some small groups of us together to better spread the word...

Don't worry CrossFitters, we are doing FREE workouts on Fort Sam through December...don't miss out on an opportunity to work on your form or get some other pointers on working more CrossFit into your current PT program...

If there is enough interest, I could show up for some weekday lunchtime workouts.

The "Crazies" were REALLY Crazy Today

We didn't expect a big turnout today right after the Combat Medic 5k but Crazy Leah brought one of her friends and Big Dan also managed to drag himself in after a fun-filled night of PlayStation 3 I'm sure.

Dan and I hit some Rapid Ascent from Dan John for some good barbell work on Power Cleans, Shoulder Press and Front Squats. One of my favorite all around strength programs...

Leah, her friend and CrazyWife hit some Dumbbell Bear Complex for about 20 minutes to get in a good sweat. They were glad they didn't laze around on the elliptical for an hour when they were done...

Hopefully our numbers will continue to grow as we continue to collect funny looks from the few gym patrons there on Saturday mornings who just seem to be going through the motions...

Combat Medic Run

We will be CrossFitting at Jimmy Brought again this Saturday at 0830.  CrazyWife and I are going to hit the Combat Medic 5k Run at 0730 so we might be too tired to think of a really scary workout.  Now's your chance to try out some CrossFit and see what it's all about.  Come in and get some great tips on your form and how to successfully incorporate some CrossFIt into your current PT program.

If you are going to the Combat Medic Run, look for me in my new Vibram Five Fingers shoes as I try to get my calves and ankles used to the POSE method of running nearly barefoot without any of those fancy Shox, Air, Springy shoes we pay 100s of dollars to run in but that don't lower the rate of the incidence of running injuries.  Only by retooling your body to run with proper technique will save you from all of those afflictions that all runners suffer at one time or another during their careers: bad knees, plantar fascitis, heel spurs (orthotics anyone?), stress fractures, shin splints, bad backs, er... you get the idea...

Just Do It!!!

See this video from CrossFit Watertown as one of their members tells us why we should just start CrossFit... don't think about it... just do it!!!

CrossFit comes to Fort Sam

"If they won't come to you...go to them." This is my own quote after waiting (in vain) for new clients to line up to sign up to sweat it out in our little garage gym that could.

Well, in this Texas heat, that turned out to be a bridge too far. Not that I blame them, fitness is hard enough without working out in the sauna that is Central Texas.

So we are changing our tune.

CrazyWife CrossFit will be bringing CrossFit to the masses starting tomorrow.

After spotting several fellow CrossFitters while doing quite a few of my own CF workouts at Jimmy Brought gym after our regularly scheduled PT, I'm excited to announce that CrazyWife CrossFit will be offering Saturday morning classes for anyone interested in learning more about the fastest growing fitness phenomenon in the world.

CrazyWife CrossFit "make over"

We are fresh off last weekends CF Nutrition cert and we are jumping in the shallow end, head first. CrazyWife finally "gets it" about nutrition and we are making drastic changes, ripping off the band-aid if you will, to get our health, fitness and nutrition in order. CrazyWife came home from the cert and threw out all of the "crap" that we have always eaten. Nothing was spared. Our vast collection of alcohol...gone. All of our processed, boxed up, junk carbs...gone. All of the stuff we "thought" was "healthy"...gone.

After just a week of following a more Paleo Diet, we are feeling better and we both swear that our little pooch tummies are already starting to shrink. Can't wait to see the "after" pictures in a few weeks.

Stay tuned as we continue to discuss more of what we learned and what is working for us...

Nutrition Cert here we come!!!

CrazyWife and I are in Dallas today for the CrossFit Nutrition
Certification. Should be another incredible experience. Stay tuned...

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