Winner Takes All!

As if you didn't know already, PRISCA is the winner of our "who can lose the most weight"contest!!! She has lost 25# in the last 8 weeks!

PRISCA has show steadfast determination in her quest to be a lean, mean fit machine.  For this, she is awarded a $50 gift certificate to be used towards another month of Team Survival Fitness Bootcamp.

Other "losers" of note are Dave with a loss of 14# and Charles with a loss of 13# in the same time frame.

 

What continuing excellence requires is the proper MINDSET.

For this, I highly recommend "The Secret"

What is the Secret?

www.thesecret.tv

The Secret is a wonderful video that explains the Law of Attraction exceptionally well...you get what you decide.

Some of you did very well at achieving your goals during the first six weeks, because you decided you wanted it to be so. 

 However, for the last six weeks, you have decided you don't care so much....thus your lack of results.

It is easy to get results again.  

Simply CHANGE YOUR MIND. 

AM CLASS MEETS AT STONEHURST PARK WED, THURS, FRI UNTIL FURTHER NOTICE.

6 WEEK ASSESSMENT

  

1 MILE RUN 

50 PUSH UPS

800 M RUN

50 SIT UPS

400 M RUN

50 JUMPING PULL UPS

200 M RUN

50 BOX STEPS

NEW ASSESSMENT FOR THE NEXT SIX WEEKS COMING UP!

SOME CHANGES

NOTICE:


From now on, assessments will be done on WEDNESDAYS.


We will "always" meet at the Church on MONDAY MORNINGS, so there will be no confusion as to the Monday location.


"Off Campus" Runs will be done on TUESDAYS (so we can use Burbank High School's track).


For TOMORROW (Tuesday, November 10, 2009), the AM class will meet at La Tuna Canyon. The PM class will still meet at Stonehurst Recreation Center Park.

To get to La Tuna Canyon, take the La Tuna Canyon exit off the 210. The trailhead is just to the left of the exit (if you're coming from the East) and just across the street from the exit if you're coming from Sunland or the "west". You can also take La Tuna Canyon, the road, directly off Sunland Blvd. down near Glenoaks. Right before you get to the 210, the trail head and parking area are on your right.

ALSO, PLEASE VOICE YOUR OPINION: DO YOU THINK THE BLOG IS EASIER TO READ WITH COLORFUL TEXT OR PLAIN WHITE?

MEETING AT THE CHURCH ON MONDAY MORN

Mystery Sandwich

Meet at New Hope Community Church on Monday Mornings until further notice.

Hmmmmm.

FRIDAY WOD

Run a 5K

or

AMRAP in 25 mins:

200 m Farmer's Walk

20 Push Ups

20 Sit Ups

20 Dips

Record Times and Comments

Why Wall Balls?

 http://library.crossfit.com/free/pdf/12_03_Wallball.pdf

The following is an excerpt from the above Crossfit Journal article. I highly stress you take 10 minutes and read it in its entirety.

"As an example of high functionality and marked carryover of cardiorespiratory benefit to sport and human performance in general, we offer our “wall-ball” exercise. This exercise is largely a front squat and push-press combination. The functionality of throwing or shooting an object from overhead and standing up is hopefully obvious.

We use a 20-pound Dynamax Medicine Ball and a flat vertical target (originally the wall and hence the name) located about 8-10 feet above the ground.

The movement begins as a front squat and follows through to a push press/shove that sends the ball up and forward to the target from which it rebounds back to the throwers outstretched arms where it is “absorbed” back into the squat. In its entirety the wall-ball is quite simply a throw.
When perfected, each shot looks identical to the one before, and the ball’s contact and departure are gentle and smooth."

WOD

Let's just say, it involves some Wall Balls and other uses of the Medicine Ball for time.

THURSDAY

MEET AT BURBANK HIGH SCHOOL TRACK AM/PM

Mapquest Map of Burbank HS



AM

Enter track via parking garage off Delaware road. (HS is between Delaware and Harvard. If you're facing the FRONT of the school, Delaware will be to your left. If you're facing the back, it will be on your right).

PM 

Enter track via gate off Glenoaks. Park anywhere along the North side of Glenoaks or in any of the neighborhoods along there. We will meet on the large empty court at the base of the entrance to the field. 

MAKE SURE YOU HAVE A WATCH OR STOPWATCH WITH A SECOND HAND AND A HEADLAMP IN CASE WE CAN'T GET ON THE FIELD.

 

TUESDAY WOD

"Electric"

5X for Time:

3 Hanging Straight Leg Raises

5 Ring Shrugs

7 Burpees

9 Ring Rows

11 Squats

13 Hanging Knees to Elbows

15 Sit ups

200 m Sprint

Hello to Matt!

Congrats on a 23:37 5K on Saturday.

Prayers, warm wishes and good thoughts to TAMMY.

We miss you and wish you a speedy recovery.

Happy Monday!

Congratulations to Jacque!! This weekend she ran her 2nd ever 5K (first in over ten years) with a time of 27:58.   That's a 9 minute mile pace!  Here is an excellent running calculator to help calculate your pace: http://www.redlands-events.com/Running%20Calculator.htm

As Jacque said upon completion, "I'm back!"

Race season is upon us. Here are 3 more races coming up in the next two weeks: 

We SPARK (to benefit Cancer research) Sunday, November 8th, Lake Balboa, Encino 5/10K 

Hip Hop Classic (benefits Union Rescue Mission) Saturday, November 14, Rose Bowl, Pasadena 

Run for Her (Ovarian Cancer Research) Sunday, November 15, Pan Pacific Park, Fairfax District
 
Additionally, I know MOST of you are doing the Run for the Hungry in La Canada on Thanksgiving Day. PLEASE REGISTER ASAP! Once you are registered, let me know along with your t-shrit size. Team CrossFit Academy will be providing everyone with excellent shirts!



We will be training for this race and upcoming races continuing with some track/speed work this Thursday at Burbank High School once again. You've been warned in advanced. Watches with second hands and/or stop watches (preferred) will be mandatory for all speed/track work from now on.

WOD

"4 Corners"

Involves:

SUV Push

Pistols

Lunge Steps

Push Ups

Sit Ups