Let’s start October off with a bang!!! Reminder that today is the beginning of the Fall Fit Challenge. It’s not too late to sign up. Just bring $25.00 cash or check to the gym, weigh in and you are all set. Winner takes all!!!

Bulger

10 rounds for time of:

Run 150 meters

7-Chest to bar pull-ups

7-Front squat (135/95)

7-Handstand push-ups

Also, it’s time to announce our October Member of the Month….Vanessa Scalzo!! We are so proud of you ‘nessa and so grateful you are part of this CrossFit family! You have worked your butt off and it shows in your amazing results! You are a total inspiration :) Read her write-up at: cascadecrossfit.com/member-spotlight

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We will be working on clean technique….

If you have trouble with racking the clean you will be working on technique.

You will start with a bar and work your way up…

Warm up:
Muscle cleans focusing on fast elbows

Then:

Muscle Clean to front squat – 7×3
(You will do a muscle clean from the high hang position, rack it then front squat it. You may use hips if I see you are getting the hang of it.)

If you already do cleans proficiently you will be working on:

Power clean and Push Jerk – 7×2

Heaviest possible

Then everybody:
5×3 Pause front squats – HEAVY with 5- second pause at bottom, DO NOT USE ANY BOUNCING to get out of the bottom, and make sure you go butt to ankle!

5×3 Good mornings w/ bent knees.
Heavy but with good form!

Last thing! Biggest Loser Challenge starts tomorrow! Courtney M emailed me about her experience last challenge and wanted to share for anyone who it might help. Courtney did incredible and saw amazing results. I know it’s one thing for us trainers to tell you are thoughts on changing your diet, so i think it’s a great perspective hearing another peer’s experience. It’s not too late to sign up if you want. And for those doing it, come prepared for a weigh in tomorrow or any day after that! You guys rock and thanks for sharing Courtney!!

I have yet to put my thoughts about the last challenge into words and felt like this would be a good time. Feel free to share.

As a family nurse practitioner specializing in lifestyle-focused disease management, I have done a lot of work with people on all kinds of diets: HCG, candida, elimination, normal low fat/low carb, etc. All the while, I ate ok, but never went all in on an elimination diet or anything as strict as I often prescribed for my patients. By doing the Biggest Loser Challenge and following a mostly-perfect-paleo diet, I finally had to walk the walk.
I not only lost a lot of weight, but discovered surprising foods my body didn’t want to deal with. Prior to paleo, I thought I knew which foods to avoid. So wrong.

Don’t be misled, it was not an easy change. For the first 1-3 weeks, Kyle and I were both dragging, crabby, just not feeling good. Here is how I explained it to myself so I could stay on track. This is the body’s normal response to finally being rid of the junk and getting what it really wants: varied, unprocessed food. Our bodies actually detox; dump all the junk they’ve been storing up so they can soak up all the good new stuff coming in. There is a saying in natural medicine about how the body will heal itself when it gets the right food. Between hangry episodes I tried to remember this and, after a while, it wasn’t too bad.

If anyone is on the fence about doing the challenge and needs someone to talk to, feel free to have them write.
This was a great change for us. We’re not doing a perfect job maintaining, but we didn’t do paleo perfectly either. Some of the changes have stuck and that’s a good start.

9 am Partner Workout(s) of the Day

1
In teams of two, complete as many rounds and reps as possible in 15-minutes of:
10 Kettlebell Swings
10 Goblet Squats
10 Burpees

2
In teams of two, complete as many rounds and reps as possible in 15-minutes of:
20 Wall Balls
200m Run

Both workouts are performed as a relay – Partner A must complete his/her round before Partner B can begin his/her round

Then…. 10 am Open Gym 

3, 2, 1, GO! 

 

 

 

EVERYONE has done a great job this week. I’m glad we decided to do the whole week of Benchmarks. Lots of good results. Lets end this week with a bang!!!

BARBARA

5 ROUNDS

20- PULL UPS

30- PUSH UPS

40- SIT UPS (AB MATS)

50- AIR SQUATS

REST EXACTLY 3 MINUTES AFTER EACH ROUND. SCORE IS TOTAL TIME INCLUDING RESTS (4)

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Been a great week so far and it’s time to keep it rolling with another Benchmark! Today, we’ll be doing Randy in honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Randy:

75 snatches for time (75/55)

Also, a reminder to sign up for all of you who are interested in our Biggest Loser Challenge, which starts Monday, October 1st!! Sign ups are at the gym and it’s a $25 cash/check buy in, where winner takes all! If you’re on the fence…I highly suggest going for it as its always better to do it with people to help hold yourself accountable! :-) Now is the time to get back on track after summer and get our healthy eating habits ready for the holidays!! And we always say it, and even though it’s so cliche, it’s true, remember: you cannot outwork a bad diet! If you really want results, crappy diets have to change.

Choice is up to you how you are going to change your diet, although, we tend to encourage the “paleo way” (no dairy, no grains, no sweets, no alcohol, and no legumes). We’ll post some recipes throughout to help keep some new ideas flowing and there are also tons of blogs with healthy-paleo friendly recipes! Now here’s to a great, healthy, fall! Now, let’s DO this!!!!!

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Cascade CrossFit | Birthday Boy!!!

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