Good fat / Bad fat…  ?? Mark breaks it down for ya:
The FDA does something sensible? Or is it a gov’t holding the hands of a nation of morons?http://www.nytimes.com/2010/02/06/business/06portion.html?partner=rss&emc=rss
Brian H., top and center, gets his L1 Cert in Atlanta
Monkey bars for adults… a gym should be fun!
Yes! The pull up ladder is back.
Thomas gets the first run at jumping pull ups.
Jerk – find your 1 rep max
24 – 16 – 8 reps for time of…
Jump squats (115lbs – M / 75lbs – F)
push press (115 / 75)
high hang snatch: (95lbs-M/65lbs-F) x 2 x 4
snatch high pull: work up to a weight that you can only pull waist high
overhead squat: work up to a heavy triple


0 thoughts on “Posted: 3/2/2010

  1. Rachel says:

    I am not sure of if the nation is full of morons or not. But until healthy veggies are cheaper than chips and soda our nation will remain fat and sick. Last night I watched Food Inc. Rent it if you really want to understand why we are so sick, tried, and a fat nation. It is an eye opener….

  2. Clair/Esko/Cameron says:

    Dear Management,are You guys ever gonna put the rings or the ropes back up!!!!

  3. Sweaty says:

    I think what most people fail to realize is that if you add up the costs of going out to eat… yes even that dollar menu fast food, that buying fresh produce and deli meat is roughly the same price, possibly a tiny bit more expensive. I have friends who spend at least 100 bucks a week on eating while my weekly bill may be around 80. People just need to educate themselves on shopping smart, however most people do not care to eat healthy and continue to destroy themselves. Hopped on the scale last night and im down to 234! Back in September I was almost 270 and just one month ago I was 249. I recommend that anyone who is still wondering about nutrition take Tony's class, very much an eye opener.

  4. Sensei says:

    I second Ilario's thoughts and wishes! And ALSO the need for our rings and ropes to be re-installed in our beloved box!

  5. AM crew representative says:

    Speaking of equipment installation… when are you getting the tanning beds and smoothie machines installed?

  6. ilario says:

    Sweaty, you are absolutely a CFW success story. And PS, So is Thomas! Great picture dude! Trying not to fall off the wagon too hard: the other day I did a great "road WOD": 300 AirSquats for time in front of the TV news. Quick simple, and brutally effective. Still sore.
    PPS, I want to take a moment to salute our team mates and fellow athletes who are getting ready to go off to the regional qualifier. You all carry the CFW banner and the rest of us send you prayers and good wishes, not just for your success, but for you to have the kind of fun and fulfillment that is unique to this kind of competition. Leave it all on the floor, and comport yourselves with the honor, dignity and grace that has made this gym/team famous throughout the region. And have fun! Soak up the energy and joy of competition, and know that those of us who can't be there with you are supporting you from back here. Onward!! 2010 Baby!

  7. Aquaman CFE says:

    Can't wait for it to warm up so we can use the swimming lane along the left side of the building. We just need to cut a hole in the fence for access.

  8. maria says:

    Don't worry ladies…I'm watching your back! This morning at 6AM the white board said 85 lbs was the prescribed weight for today. Good thing I had my cup of coffee this morning (that was for Tony) or I may have missed it!

  9. manwhocantcook says:

    Josh/Em/Whoever: Where the hell can you get spaghetti squash? I can't seem to find them in the grocery stores I go to…

  10. Jen S says:

    Allyou peeps going to the regional qualifiers…LUCKYS!!! Have a blast and give them the old CrossFit Wilmington ass kickin! We are all pulling for you! Wish I could be there to support but will be there in spirit.
    For everyone who is staying here, Prima is having an event on Saturday from 3-6 with discounted mini services and wine and cheese, etc. Would love to see my CrossFit peeps! I'll have some paleo food for ya! We're also dong botox that day at a discount…

  11. Sara! says:

    Spaghetti squash is in the PRODUCE section. It's cylindrical and yellow. Usually below the other squashes and sometimes as inexpensive as $1.49 per pound at Food Kitty.

  12. t. says:

    There are protocal for submitting official requests. First, Josh and Julie are management. You should submit your requests directly to them. Then, take a deep breath and hold it…

  13. Food Inc says:

    Thanks Rachel, that documentary definitely is an eye opener and it should be required viewing. As long as the government continues to subsidize cheap food, it's never going to get any better.