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)
What is one thing you want to see added to CFPH in the new year?
Is it ring in the new year or bring in the new year?
Schedule UPDATE
In response to people asking for a Sunday workout, we’ll have open gym hours from 10:00am-1:00pm
Travel WoDs
The new Travel WoDs document can be downloaded in our Resources section, here (sorry for the confusion)
Exercise articles
NY Times – Exercise afterheat – Is it just heat trapped, is it muscle recovery, is it metabolic ? Who cares, its a good thing and it only happens after INTENSE exercise….like FRAN or doing a ironman triathlon.
Watching the above video is a pre-requesite for participating in maximal loading for squats. Special thanks to Achim!(achimalbrechtstrengthcamp.com) This video is on our new “Safety” page. “Members” –> “Resources”–>”Safety”
Sunday Friendly Funday
Sunday schedule now has a 10AM class and an 11AM community hour. This is a great time to bring a friend and show them around the cage.
CFPH Referral program
$50 off for your friend, $50 credit for you. See more here
WoD – Whether you do the WoD or strength
“Jackie”
Row 500M
50 Thrusters w/ 45#
30 Pull-ups
Strength
Squat 5-5-5
Chip and D. Tran carrying heavy bags for the odd object shuttle run
