CrossFit Goals for 2011

Ana and Dave modify ring rows, down and up respectively

Goals

We will be releasing a lot of new info and plans this week to help achieve some Big Hairy Audacious Goals in 2011 for CFPH and you, the first is to have EVERYONE…

“Going Paleo”

Since nutrition is at the foundation of all athletic ventures, our Goals for the year start here.  NOT in a promise to work out 8 times this week as part of a highly motivated resolution.  This is an invitation to those who want to take the first step in adopting a lifestyle change.  Gain a command of what you eat.  Get healthy.  Get well.  Body composition/weight will take care of itself.

Gluten Free January is a great starting point for anyone thinking about making an adjustment to your diet.  This is the first step in “going Paleo”

Do these 3 things to join in:

• READ the FAQs about what Gluten is and why not to eat it
• Read Alison’s recipes posted here to get you started in dropping gluten during breakfast
• Login or REGISTER for the CFPH site & forum and respond to this thread about how you are going to participate in Gluten Free January you are going to go gluten free (GF) see sample goal statements below
  • “I am going to have eat gluten free 5 days out of the week”
  • “I am going to eat lunch gluten free”
  • “I am going to go through January gluten free”

Weekly Warm-up

2 rounds of 10-15 of each:

• Samson Stretch (15 seconds each leg)
• Squat
• Sit-ups
• Arch-ups
• Push-ups
• Pull-ups (Not on Monday)
• As long as you can get inverted against a wall and hold yourself up (if you can do this for more than :30 start balancing on 1 hand at a time for short durations)

WoD

“Unworthy”

Five rounds for time:

• Squat:                                 80 – 40 – 20 – 40 – 80
• KB Swing @ 53# KB:      40 – 20 – 10 – 20 – 40
• Pull-up:                               20 – 10 – 5 – 10 – 20

1st round: 80 Squat + 40 Kettlebell Swings + 20 Pull-up
2nd round: 40 Squat + 20 Kettlebell Swings + 10 Pull-up
And so on…