The Monday After

This week Cara G. gets honored for all of her hard work. Keep in mind she has only been with us for a little while. From one of our coaches: She comes in day in and day out giving more than 100% and it shows! Her progress has been amazing and fun to watch. Also, her attitude and personality is exemplary of everything Crossfit encourages. She already knows everyone, and is always friendly,encouraging, and chatting up other members. She is a blessing to coach!

Yup that about sums it up. Nice job Cara. You are doing great.

Thanks to all the judges, volunteers, and athletes from this past weekend. The Clash went off with no major issues. We have gotten some great feedback on how to make next year better (well one suggestion was to actually do it more often). Keep the feedback coming. CFHP hopes that everyone had a good time. Thank you so much for making it an awesome event.

WOD:

3 Rounds

Run 400

20 Ball Shots

10 CTB Pull-ups

Hello Jackie

Well done everyone on Open WOD 12.1 You definately grabbed the bull by the horns and held on for 7 minutes. Today's task is similar. DO NOT STOP.

Reminder - NO 4, 5, or 6pm class today.  We are prepping the gym for the Affiliate Clash.  Feel free to stop by if you feel like cleaning.
Buy-in: 80 ft handstand walks (wall to end of mat and back) The sub for handstand walks is 12 cartwheels.

"Jackie"
For time:
1000m Row
50 Thrusters (45)
30 Pullups

Cash-out: 80 ft handstand walk or 12 cartwheels

The penalty for putting down the bar is 50 lateral jumps over it, each time. Couldn't give you a Burpee Penalty today.

Here's some food for thought:
So you know us crossfitters and paleo caveman can seriously put away some bacon. I personally like it wrapped around some sweet potatoes or use the dripping to make my own salad dressing. But what's the deal with all the nitrates. Is it really that bad for you? Can I overdo it on bacon? Read on as Suzanne explains the ins and outs of nitrates and bacon in this week's Your Paleo Is Showing blog post.

Yeah Burpees!

Here we go! Crossfit HQ announced the first Open Workout for the 2012 Crossfit Games Season.  Anyone can participate and you have until Sunday to register and submit your score via games.crossfit.com.  Of course you workout has to be validated by an affiliate.  CFHP will validate workouts at regular class times on THURSDAYS and Saturdays at 11am.  Need a different time?  Becca is available to validate workouts.

Let's do this!  7 min AMBAP  (As many Burpees as Possible).  They won't look like this...