Crossfit Hyperformance - Elite Fitness in Savannah, Ga

Metcon Wednesday

2012-02-15T00:00:00.000-05:00

Stacia in a great overhead

I hope everyone had a wonderful Valentine's Day. Use today to make up on a movement you haven't done this week yet. After the WOD, stick around for some gymnastic movement practice. Ready? Here we go.

WOD:

4 Rounds

Run 400m

20 Alternating KB Cleans

10 HSPU

3 Muscle-ups or MU transitions followed by a dip out

Terrific Tuesday Twosome

2012-02-14T00:00:00.000-05:00

If you have not met Cara yet, you are welcome.

Please take time today to do some lower leg stretching and ball of pain time. Your calves should be a little tender after Screwzanne. The question was posed to me yesterday about the MODs: what happens when I can no longer increase the weight the desired amount? Answer- Reset or drop down 20-30% next week and work your way back up. Keep in mind the numbers the first couple of weeks might change quite a bit as we are all finding out our 5RMs. It is okay to make bigger jumps in weight than listed on the board, but soon those jumps will be small. NOTE: everybody will fail a lift at some point. Please take this as a direct physiological response to the linear training. Fail, reset, and work back up. Doing this consistently will get you stronger than just floundering around the same weights because they are comfortable. Also, on a day like today, please take the opportunity to improve your back squat by performing your strict pull-up sets. HUH? Trust me.

WOD: Sorry Garage Gamers I had to try this

15-12-9

Thrusters (155/105)

One Leg Burpee Side jumps (jump and land on the other leg)

Stay on one side of the bar the whole time.

Garage Games Hangover

2012-02-13T00:00:00.000-05:00

sorry Chris I stole this from your Facebook page (it was better than the 8 year old baseball pic)

Congrats to our athletes who competed this weekend. Rumor has it that we lost to Rich Froning's team on the barbell WOD by 4 seconds and Emily K is the fastest hurdler on the planet. Minus the dodgeball fiasco our team was in 5th place. Laura, Em, Maija, Jen, Jenni, JT, Steve, and Anthony did an awesome job. We are so proud of you guys (girls). We want to give a special ahout out to Anthony who competed in both the individual and team competitions. YOU ARE NOT ALLOWED TO EXERCISE TODAY.

In other news, Chris Blanchard has taken over the athlete of the week honors. Chris has been crossfitting for less than a year and does most of the WODs RX. He always has a positive attitude and helps others out. Chris has not problem coming early to work out the kinks and stay late to work on skills. Thank you Chris for being an inspiration to crossfitters everywhere.

Today is week 2 of our linear progression.

MODs are the same as last week. Add 5 pounds to your squat and 5 pounds to your press.

WOD: Happy late birthday Suzanne M. (she hand picked this WOD for your pleasure)

Buy in- 150, 100, 50, or 25 Double Unders depending on your skill level

Then,

3 Rounds

25 Box Jumps

25 Pull-ups

25 Hollow Rockers

25 Ring Dips

Cash out- equal number of double unders from the start

THE ONLY SUB FOR DU IS ATTEMPTS.

Friday

2012-02-10T20:58:00.000-05:00

Happy Friday! Hope you've had a great week. Has all that extra work on OHS paid off yet? Coach Glassman said that if you want a stronger core, then you have to stabilize the f#*& out of the midline and overhead squats do just that.

Today spend 10 minutes working to get closer to your first quarter goal. Is it time to re-test? Do you need to do a personal research project? Find out and, please, let us know the results.

Conditioning WOD:
For time:
30 Handstand Pushups
40 Pullups
50 KB Swings
60 Sit-ups
70 Burpess

Thursday

2012-02-09T20:57:00.000-05:00

Scott B also in a strong overhead position. These guys have been working hard on that mobility. Warm up your shoulders well before the wod. Ramp weight up to an appropriate workout weight.
Conditioning WOD:
15 min AMRAP
7 Push Press (135)
7 OHS (135)
15 GHD Sit-ups

Do you have your team together for the Affiliate Clash? Registered individuals can pick their team, up to 4 people, any combination of men and women. The last wod will be a bracket-style tournament of games. Beer may be involved :) We'll create teams out of partial ones. This is going to be awesome!

Wednesday

2012-02-08T21:28:00.000-05:00

Meet Stacia.
Conditioning WOD: 8 Rounds, Run 400m. Rest 90s between rounds

Don't underestimate the simplicity of this workout. That's approximately 8 - 16 minutes of sprinting.

Have you registered for the Affiliate Clash and Low Country Boil yet?? It's gonna be a blast!

A new hero

2012-02-07T21:53:00.000-05:00

Tod and Scot, both in great finish positions for the Snatch. Don't forget to add to your warm-up 20 OHS with a PVC pipe, in a doorframe or pullup bar frame.
Conditioning WOD: "Rahoi"
12 min AMRAP:
12 Box Jumps (24")
6 Thrusters (95/65)
6 Bar-facing Burpees

Don't be fooled, there is a mental component to this workout. Your objective is to not breakup any sets.

Monday

2012-02-06T22:30:00.000-05:00

Our coaches were very happy to nominate Amber Sela as our first Athlete of the Week. You've probably seen Amber around the 10am or 4pm classes walking in with 3 month old Bear in tow. She's followed the workouts from crossfitmom.com during pregnancy, paying close attention to how she was feeling. She wasn't bothered to come into the gym and do something different or scaled down. Now her, Kyle, and Bear are all in great shape as Amber has had an tremendous bounce-back and is just about to the same level of fitness of as before. Every day Amber walks into the gym in a calm energetic glow and her positivity is contageous. Keep hitting your goals!

Skill focus for the week: Overhead Squats. Grab a PVC and inside a door frame or pullup bar frame. Add 20 PVC pipe (in a frame) OHS.

Strength MOD: Back Squats

Conditioning WOD:
3 rounds for time and quality:
10 Deadlifts (275/185)
50 Double unders

Workout will be scaled accordingly per athlete at the gym. Happy Monday!

Saturday Feb 25th - 2nd Annual Low Country Affiliate Clash and Low Country Boil. 3 workouts, t-shirt, and party. Registration is $45 before Feb 11th.

Registration is Open, spots are filling up fast!

2012-02-04T14:13:00.004-05:00

Visit Event Website

The 2nd Annual Low Country Affiliate Clash and Low Country Boil is Saturday Feb 25 and is hosted by Crossfit Hyperformance. This will be an unforgettable event. Everyone can join in as a participant whether you are just starting out or a seasoned veteran. There will be one individual workout, then teams of 4 will be created for two more fun team challenges.

T-shirts and shrimp are being ordered this week and we need an estimate of participants, so please take a minute to register online if you haven't done so yet. The cost is $45 ($65 after Feb. 11th) for a day crossfit awesomeness, t-shirt, and all you can eat low country boil. We also REALLY need volunteers (am and pm shifts available) and judges. Volunteers can be non-crossfitters so get the whole family involved. Registration for volunteers and judges is through the event site.

Be Good To Yourself

2012-02-03T00:00:00.000-05:00

Don't forget it's bring a friend to Crossfit Day! Guests are free. Anyone is welcome to come. Please try to come early.

Guest post by Karen, a fellow CFHP athlete, masters competitor, and gym chiropractor extraordinaire.

Feeling Great? Feeling Strong? Amazing fact #927... You can only feel about 30% of what is actually going on in your body.

Muscle strength and efficiency are dependant on three things:

1) Optimal nerve supply (maximizes contraction of fibers)

2) Optimal blood supply (maximizes nutrients and waste removal)

3) Joint alignment and integrity (maximizes muscle efficiency)

The function of chiropratic care is to align joints more maximal nerve supply for muscle crossing a joint, which also creates optiaml blood supply to affected muscles... the reason most sports teams have a chiropractor on staff!!

Chiropractic films, exmas, and reports in exchange for bringing a dry good donation for Savannah's Second Harvest (a $215 value).

Chiropratic adjustments are only $45.

Call 356-5886 to schdeule an appointment by Feb 14th.

Optimal performance by choice not by chance.

On to the day's festivities:

Step 1) Grab a friend

Step 2) Both come in and find out

2012 Affiliate Clash is Around the Corner

2012-02-02T20:43:00.000-05:00

Visit Event Website

The 2nd Annual Low Country Affiliate Clash and Boil is 23 days away, hosted by Crossfit Hyperformance. This will be an unforgettable event. Everyone can join in as a participant whether you are just starting out or a seasoned veteran. There will be one individual workout, then teams of 4 will be created for two more fun team challenges.

T-shirts and shrimp are being ordered this week and we need an estimate of participants, so please take a minute to register online if you haven't done so yet. The cost is $45 ($65 after Feb. 11th) for a day crossfit awesomeness, t-shirt, and all you can eat low country boil. We also REALLY need volunteers (am and pm shifts available) and judges. Volunteers can be non-crossfitters so get the whole family involved. Registration for volunteers and judges on the event site.

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

WOD: "Tyler"
5 Rounds for time:
7 Muscle Ups
21 Sumodeadlift Highpulls

If you don't have muscle-ups:

but you have unassisted ring dips, do 7 banded muscle-ups each round
otherwise do 14 CTB pullups and 14 ring dips each round.

ewwww, I think I got a burpees flare-up again

2012-02-01T00:00:00.000-05:00

So, how do those legs feel? Good perfect time for:

2 min max reps followed by 30 seconds rest

Burpees

10 yd shuttle runs

TTB

Pistol Roll-ups aka Ninja Rolls

Double Unders

Today the focus is not so much on a score, but working hard for 2 minutes. Of course we will keep score for recording sake.

It's Karen!

2012-01-31T21:06:00.000-05:00

We've got Savannah's fittest moms. The pre- and post-natal class meets Mon, Wed, and Fri at 9:15 (movements not required) so spread the word!

Don't forget, Friday is bring a friend to Crossfit Day!

500m row x 2 (1 minute rest between)
250 m row x2 (1 min rest between)
100 m row x 2 (1 min rest between)

WOD: "Karen" 150 ball shots for time. Men Rx is 20 lb, Women's Rx is 14 lb.

3-2-1-Pull!

2012-01-30T22:04:00.000-05:00

Want better pull-ups? Watch this
(this is a preview, the entire video is available in the CF Journal and worth watching).

The warm-up is your opportunity to physically and mentally prepare yourself for the challenge ahead. Drew 's got some great warm-up variations coming to you from this weekend's Crossfit Football Cert. This week add to your daily warm-up 20 kip swings with "butt on". Keep in mind the daily warm-up is also your chance to practice and refine the foundational movements - squatting, pressing, pulling, trunk extension, trunk flexion, and hip mobility. Our best athletes do a version of this everyday. Give yourself enough time to get through the warm-up.

WOD: Double AMRAP

7 Min: 5 Heavy Kettlebell swings
10 Push-ups

At the end of 7 minutes run 400m then everyone starts the next AMRAP together.

7 min: 5 CTB Pullups
10 Medball situps

Do not use a band on CTB pullups because getting in and out will waste too much time and objective to transition quickly. If you need assistance, you may perform jumping CTB pullups. If necessary, half the class can do the second AMRAP first to ensure everyone gets a heavier kettlebell :)

2012-01-27T00:00:00.000-05:00

Kristin B looking great!

Today feels like a fast jumpy metcon.

AMR(eps)AP in 8 minutes

30 Double unders -sub is 90 singles, but the idea is to DU

15 Power Snatch (75/55)

Yes this is the World Wide WOD #1, and if you would like we can video it for the comp.

Double Decker

2012-01-26T21:19:00.000-05:00

Add to warm-up 20 Reverse Hypers.

WOD: Double Decker
Run 400 m
25 OHS
25 SDLHP
25 Push Press
Run 400 m
25 OHS
25 SDLHP
25 Push Press
Run 400m

Rx weight is 115/75. Each time you drop the bar (OHS or PP) or take your hands off of it (SDLHP) stop and do 3 Burpees.

Can we get a little sprint action?

2012-01-25T00:00:00.000-05:00

Why of course we can.

PreMOD:

1 minute jump rope

Dynamic warm-up movements (high knees, but kicks, carioca, inch worms)

MOD:

100m sprints (rest as needed)

2 x 50% max speed

3 x 75%

3 x 100%

WOD:

Alternating Tabata

Games push-ups

Sit-ups

Squat jumps (bb on your back if you wish to scale up)

SO, 20 seconds of push-ups, 10 seconds of rest, 20 seconds of sit-ups, 10 seconds rest, 20 seconds of squat jumps, 10 seconds rest... repeat 7 more times.

Remedies...

2012-01-24T20:44:00.000-05:00

When you need some posistivity...just walk in
When you need a bit of energy...crank up the tunes
When you need some momentum...do something new
When you need to celebrate...offer a high 5
When you need to overcome...breathe and let go
When you need to fight...let out a groan
When you need a push...set a goal
When you need a pull...throw your heart into it
When you need strength...look up

It's that time. Lots of new faces in the gym and that means lots of new germs. It always happens about 2-3 weeks into it...just as you've established a solid workout schedule. That bug that is going around starts to linger in your chest and before you know it it's got a hold on you. Becca offers a remedy for those of you fighting off the yuckies going around on the CFHP Nutrition Blog: Your Paleo Is Showing. And please, if you are feeling ill, go home and recover.

Add to your warm-up: 20 Reverse Hypers

WOD: (Sunday's MainSite)
7 Rounds:
7 Deadlifts (225/165)
7 L-Pullups

Cash out: 100 Double-unders or 10 minutes goal-work

2012-01-23T00:00:00.000-05:00

Our kids showing you how to squat.

When was the last time you did the "baseline" workout from movments 101? Well here is a little twist on it.

WOD:

3 Rounds

Row 500m

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Rest 2 minutes between rounds.

Team WOD

2012-01-20T21:04:00.000-05:00

Thanks to everyone who came Wednesday for Berto's farewell wod. He has trained both mentally and physically for the challenges that lie ahead and is well prepared for wherever life takes him. We'll miss you. Yours in the Pursuit.

On to the WOD....Deck O Cards (for you Suzanne)

Each class will split up into two teams with one deck of cards between them. Designate one person from each team to flip cards. On 3-2-1-Go each team will draw a card. The number on the card is the number of reps... Jack, Queen, King are all 13. The suit of the card is the movement. Each member on the team must complete the card before the team can draw again. The game continues until all the cards are completed. The team with the most cards wins.

Hearts - power cleans (115/75)
Diamonds - burpee lateral jump over the bar
Spades - hollow rockers
Clubs - class choice

If a joker is pulled, all the members of the other team must row. The team must accummulate 500m x #members on the team. For instance, a two-man team must row 1000m together, a 4 man team must row 2,000m together. The distance does not need to be equal.

The losing team must carry the "It's not supposed to be easy banner" up Sutlive to DeRenne and back on Fredrick. Wear your crossfit shirt if you have one :)

2012-01-19T00:00:00.000-05:00

As we heal from yesterday please take a minute or 9 and enjoy this WOD.

As Many Reps in 9 Minutes

3 Thrusters (95/65)

3 Pull-ups

6 Thrusters

6 Pull-ups

9 and 9, 12 and 12, 15 and 15, 18 and 18, 21 and 21... until the time ends.

Bye Bye Berto

2012-01-18T00:00:00.000-05:00

You wouldn't like him when he is angry.

Today is Berto's last day in the gym with his FireFighting Company. The boys at Truck 16 asked if the CFHP team would throw together a little WOD to remember the day. Here goes.

"When you cook bread too long all you get is Berto"

15-12-9

High Box Jump (2 tires if you dare)

GTO (135/95)

Run 800m (if it rains substitute 75 double unders)

15-12-9

TTB

HSPU

Run 800m

15-12-9

KB Swing (heavy)

Floor Wipes (135/95)

Getting to Know You

2012-01-17T11:41:00.002-05:00

Maybe not like that, but getting to know our athletes is one of things we as coaches enjoy the most. Not just learning your name, but discovering what matters to you and what drives you in the gym. If you have started training with us in the last month or so but haven't filled out our New Athlete Questionnaire yet, please take a minute or two to do so. We look forward to hearing your responses.

If you're not new, but have never filled it out, then we want to hear from you too!

New Athlete Questionnaire

I will take one Randy please.

2012-01-17T00:00:00.000-05:00

YES!

Remember your warm-up additions.

Time today to work on your snatches.

"Randy"

75 Power Snatch (75/55)

It's Monday - Let's get at it!

2012-01-15T21:05:00.001-05:00

Add to warm-up:
10 HSPU (or any derivative you need to work on like negatives, bands, etc...)
and 15 GHD sit-ups

WOD: 10 rounds
15 Deadlifts (135)
15 Push-ups

VIDEO DEMO

Jump for joy because it's Friday!

2012-01-13T05:29:00.000-05:00

Those are the happiest double unders in history.

WOD:

6 Rounds

5 Clean and Jerks (base the weight you use on the MOD today)

15 Ball Shots (20/14)

Core Control

2012-01-12T18:50:00.000-05:00

Julie is a happy little elf.

How are those abs feeling from heavy KB swings one 1-arm presses? Well more stabilization is coming your way...

5 Rounds
5 Pistols - right
5 Pistols - left
5 wall walk-ups

5 Rounds
10 Med ball sit ups
10 Lateral jumps
100 ft. bear crawl

5 Rounds
1 arm farmers carry, 100ft, switch hands half way
1 arm waiters carry, 100 ft, switch hands half way

Attention new moms and moms-to-be: Hyperformance Moms is starting Monday. This is a Pre and Post natal class class that will meet at 9:15 M,W, F. The workout will be taken from crossfitmom.com. Movements is not required. Come in whatever shape you are in.

Yeah Burpees, I mean Box Jumps!

2012-01-11T20:50:00.000-05:00

Gotta have fun too, right Jared?

Looked at the main site. Saw Filthy Fifties. Couldn't pass it up. The weights are light (er). The movements are quick. Go fast!

For time:
50 Box jump, 24 inch box (YES, that's on purpose!!!)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press,
45 pounds
50 Back extensions
50 Wall ball shots,
20 pound ball
50 Burpees
50 Double unders

Ice your calves, stretch them out well before and after the wod. I promise no more box jumps this week :)

Run Forrest....

2012-01-10T21:32:00.000-05:00

Add to your warmup: 2 minutes handstand practice and 20 KB swings

For time:
50 Box Jumps (30/24)
Run 800m
50 Box Jumps (30/24)

Paleo Challenge Savannah starts today!

2012-01-09T00:00:00.000-05:00

First off, this is our 1,000th post. GOoD GracIOus!

Second, There have been some changes to the format of 30 Day Clean Your Plate Paleo Challenge (pricing and requirements, so read below). Let's get everyone who wants to participate on board today. By the way, this is the only Paleo Challenge we know of in Savannah. Non-crossfit friends and family that want to get involved are welcome to participate.

Third - SATURDAY Absolutely ROCKED! Over 70 people came our free Open House Crossfit on a sunny Savannah morning between the 9am and 10am classes. On top of that the crew from Crossfit Brunswick came and threw down at the members-only 11am competitors workout. THEN, about a dozen of you spent the rest of the day with Greg C from Crossfit Valdosta getting some in-depth direct feedback on your runing technique and hit a few PR's along the way. We really appreciate all our Savannah and out-of-town neighbors for spreading the Crossfit word!

We have some very talented athletes at Crossfit Hyperformance.

We would like to add a little training focus to your warm-ups from now until Regionals.

This week please include everyday in the warm-up:

20 Heavy Kb Swings

and

2 min of Handstand work (walking/holding/HSPU)

WOD:

"Ricky"

20 min AMRAP

10 Pull-ups

5 Deadlifts 135/95 (please note the the actual workout calls for 70lb DB deads)

8 Push Press (135/95)

Paleo Challenge Update...from Suzanne and Becca:

First off, I just want to say thank you to everyone who came out for our third CFHP Paleo potluck last night, aka post-WOD bacon sweet potato treat night. If I do say so myself, you all have some mad skills in the kitchen and I can’t wait to try some of your recipes as the challenge progresses. Speaking of which, there have been a few minor changes to how it’s going to work that I want you all to know about. I know there was a lot of confusion before and we definitely don’t want that. So without further ado, here’s the lowdown.

The Clean Your Plate Challenge starts Monday, January 9th and will now cost $35 to participate. Each week, there will be a set of tasks for you to complete and points to log, much like our last Paleo challenge. This time, rather than entering your points on a Google docs spreadsheet, you’ll have a paper scoresheet where you will log your points and turn in by Wednesday of the following week. For example, Week 1 ends on January 15th, so your scores are due in by the 18th in the box on the front desk. The scoresheets for the following week will be waiting for you there as well, so you can pick those up at any time. Good so far?

The next order of business is meetings. We reached a general consensus with everyone who attended the potluck that Monday nights at 8PM would be the best time to get together. These are going to be short, informative sessions where we can delve a little bit into some sciency stuff, answer any questions you might have along the way, and just have some fun together. Not to worry, we’re not going to make you sit through chemistry class or anything, but you will hopefully learn a thing or two you didn’t know before. Oh, and if you hadn’t guessed, you get points for coming! As a side note, there will be many opportunities to accumulate these points throughout the month, so please yes you can participate even if you are unable to make the meetings.

We all had such a blast together on our last challenge, saw a lot of PRs and positive changes in all who took part, and and I know it’s going to be just as fun this time around. Plus, you can never go wrong with a little friendly competition and prizes thrown in the mix!

I hope this clarifies any confusion there may have been, but if you still have questions, ask away!

Remember to do your push-ups as well (post your running total!).

The Opens Are Coming

2012-01-06T10:46:00.000-05:00

Last year, over 60 CFHP athletes, of all levels, participated in stage 1 of the Crossfit Games, the Open Competition. This was a great experience for all involved. For the majority of athletes, it was the first time being judged and held to competition standards. Each week, there was major buzz in the air at the announcement of the WOD, which athletes had 1 week to complete and submit their score online. We picked one day to each week to program the OPEN WOD as our WOD and the energy that day was through the roof.

Anyone can participate, however to qualify for placement the workout must be completed as Rx'd. You can expect to see the most common crossfit movements and standards (pullups, toes to bar, ball shots, double unders, olympic lifts, box jumps, thrusters, etc.). If you can do the majority of the movements reasonably well then competing will be a great experience. If you need to scale, then it will still be a great experience and we want to encourage you to try these workouts when we do them.

Finally, if you are serious about placing high enough in the Opens to qualify for Regionals then training starts now. Saturdays at 11am are competition classes. We'll focus on filling in gaps and weak areas in your training.

Our team for regionals will be chosen from individuals who

Participate in the Garage Games World-Wide WOD Open (1st WOD announced),
Participate in the Garages Games ONE (Woodstock, Ga Feb 11th and 12th) (Ind WODs announced)
the Crossfit Games Open,
attended most Saturday competition wods,
participate in the January Clean Your Plate challenge,
and can commit to traveling 3 days on the weekend of our Regional (Date in April TBA).

WOD: Set your goal! Then, you may:
5 Rounds
7 Snatches (115/85)
Run 400m

Paleo Potluck 7pm Tonight! Bring a friend and a dish to share (no grains, sugar, or dairy please). We will eat and then give an introduction to the 30 day Clean Your Plate Challenge. See you there!

Handstand walks and burpees? Heck Yes!

2012-01-05T00:00:00.000-05:00

Thursday Jan 5

If you haven't set a goal for this quarter, then today is the day. Ask a coach for some help. Here... we will help you get started today.

12ft handstand walk (sub is 5 cartwheels)

Then

21-15-9

Heavy KB Swings

Burpees

And another

12 ft Handstand walk

Clean Your Plate Challenge starts January 9th!

2012-01-03T22:58:00.000-05:00

WOD: 3 Rounds for time:
5 Muscle-ups
10 Deadlifts
15 Medball Situps
Run 100m (after round 1), 200m (after round 2), and 300m (after round 3)

Well, it’s that time of year again. You’re down to those last few holiday cookies and candies and your choice is to either eat them or throw them out..so you begrudgingly eat them even though you don’t want to. Sound familiar? Did you even enjoy it? I’m guessing the answer is no. By now, you must be so sick of sweets you could scream!

Naturally, we think this is a perfect opportunity for another Paleo Challenge, Crossfit Hyperformance style! The challenge officially starts Monday, January 9^th. . We will kick off our second Whole 30 month of clean eating with a good old fashioned Paleo potluck on Friday Feb 6th at 7pm. Bring your favorite Paleo dish for everyone to try along with the recipe (make sure it fits the Whole30 definition of Paleo). Then, while everyone is happily chowing down on some clean eats, we’ll talk with you all about the guiding principles of a Paleo lifestyle and what it will mean for you for the next 30 days and beyond.

Everyone's Invited

Paleo Potluck

Friday Night 7pm

The challenge itself will be similar to what we did before with weekly tasks, points, and prizes, but the execution will be a bit different this time. We’ll go over the nitty gritty details when we meet up on Friday night, but some major changes coming to the Clean Your Plate challenge are the additions of weekly workshops and individual nutrition counseling. Each week, we’ll get together as a group to talk about our progress, answer some of your burning questions and concerns, and then have a short and fun seminar (topics TBA). Think you’ll want more? If you’re new to Paleo, need a little extra help troubleshooting during the challenge, or even just want to geek out on nutrition like we do, either Suzanne or Becca will be happy to set up a day and time to meet with you one-on-one.

Some things to remember:

The cost to participate is $75 please register online on or before Friday.

We will meet at CFHP Friday at 7PM for the potluck,

Workshops with meet Mondays at 7pm.

By participating in the challenge you will get:

One on one intro to Paleo nutrition with a coach (if desired)

Our 30 Page Nutrition Guide

The Whole 30 Success Guide

4 weekly workshops

Weekly challenges, points, and motivation

Prizes, support, accountability, and results!

Of course, a t-shirt.

We can’t wait to see you all there!

Wee Strong Ones

2012-01-03T18:43:00.000-05:00

Watch out world. These guys are coming. Note the new kid's schedule:
Elementary school ages: Mon and Wed 5pm
Middle School ages: Tues and Thurs 5pm
All ages (6 and older) Saturday 10am

January Pushup challenge is two days in. Get Push'n y'all.

Interested in getting started? Movements 101, 102, and 103 are required for all new athletes. Classes are selling out fast so make sure to reserve your spot for next week.

WOD: For Max Reps (record your score for each event)

2 min Toes To Bar

2 min Power Cleans

2 min Ball Shots

2 min KB SDHP

2 min Thrusters

Rest 2 minutes between each movements.

Carpe January!

2012-01-02T21:17:00.000-05:00

Anthony knocking out one of his end-of-the-year goals, 1 ring HSPU. Way to go Anthony.

It's time to set first quarter goals. The deadline for reaching your goal is March 31st. Here are the guidelines:

One one goal is allowed
It must be performance based (something you DO and we can all watch, NOT lose xyz pounds, that's dumb).
It must be specific. I want to do 10 consecutive unassisted kipping pullups with good form. (Not, I want to do pullups).
It must be in the posistive tense. I want to run 1 mile faster than 8 min (Not, I want to run a sub 8 min mile)
It needs to be testable. Meaning that you can measure yourself getting closer to acheiving it. Because that is exactly what we will do.

Want some feedback on your goal? Post it to comments and we'll help you write it or talk to one of our awesome CF goal-setting certified trainers.

Today also kicks off the Carpe January Pushup Challenge. This is why we are doing it. The goal is to log 5000 pushups in the month of January (162/day). We'll have a prize for the top man and top woman that go over 5000. Log the number of pushups completed to comments below.

Okay on with the WOD! We were inspired watching the 2011 Crossfit Games Finals on ESPN2 yesterday so here is the CFHP version of WOD #7.

For time:
3 Rounds of 30 Double-Unders, 10 Overhead Squats (135/95)
then immediately after the last overhead squat,
3 Rounds of 10 Handstand Pushups and 50 ft Overhead walking lunge

50 ft. is 1 trip from the back wall to the roll-up door. The workout will be scaled according to your fitness level, so if double-unders or handstand pushups makes you start to sweat just reading this, then good. Today is the day to come into the gym and try something new and learn a progression towards a new skill. We'd love to hear your results on the workout, experience, or words of encouragement. Leave a comment below, please.
Remember! Introduce yourself to new athletes or pay the burpee penalty!

Cheers!

2012-01-01T17:34:00.002-05:00

Let's start the year off right - By celebrating goals acheived! We've got a lot of congratulations to give so here we go.

Cheers to 2011 Goals REACHED!
Rachel did ring dips for the first time ever.
Jen kick-up to a handstand 5 times.
Logan did 12 pullups in a row.
Jeff accomplished 160lb Ground-to-overhead
Maija blew through Isabel as Rx'd.
Rebe crushed a 250 back squat (then added 5 more lb)
Joel completd "Nasty Girls" as Rx'd
Ryan flew through 30 consecutive pullups.
Mike deadlifted 405 lb.
Nancy killed 5 double-unders, then doubled it.
Bill overhead squated 125, not once but 5 times.
Bill L got his 10 handstand pushups, then did 2 more.
Kelli reached her goal of 5 unbroken, unassisted pullups, but then did 20 in a row before the end of the year.
Alden raced through 30 unbroken double-unders.
Penny hit her goal of 25 unbroken double-unders (actually dd 27).

Seeing our athletes reach their goals is the reason why Crossfit HP exists. You bring so much fun and energy into our lives. Your desire to be better every day make us WANT to walk the walk with you.

Next up: a number of our athletes participated in the Carpe December Challenge in which they completed a different challenge each day from December 1st through Christmas. Making this December a strong jumping off point for the New Year.

Carpe December Winners are:
Coral A with 63 points. Coral won the month of January free for herself and 1 friend.
Jared L - 58 points
Maija - 45 points
Julie - 38 points

Reindeer Games Winners
Staci and Stephen Cannon - you guys also get the month of Jan free.

Next Challenge is the 30 Day Clean Your Plate Challenge starting January 9th. Stay tuned for more details.

New Athlete Questionnaire

2012-01-01T11:30:00.000-05:00

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2011-12-30T10:24:00.003-05:00

Today's WOD will be completed in teams of two. Each person runs 1 mile together (2 total). Partners must alternate reps for all the other movements until 20 total reps are reached. You may use two different barbells if necessary. Lunges are 1R + 1L = 1 rep

"Hidalgo"
For time:

Run 2 miles

Rest 2 minutes

135 pound Squat clean, 20 reps

20 Box jump, 24" box

20 Walking lunge steps with 45lb plate held overhead

20 Box jump, 24" box

135 pound Squat clean, 20 reps

Rest 2 minutes

Run 2 miles

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Fran Fursday

2011-12-29T21:10:00.000-05:00

Karen looking pretty satisfied with her lift.

A huge thanks to Alan, JT, Suzanne, Eric, Jared, Kelly, Morgan, and Julie for all your help the last three days. The gym looks amazing.

We're jumping right back in. Here we go!

MOD: 5x3 Front Squat
WOD: 5 minute FranRAP (As Much of FRAN as Possible in 5 min: 21-15-9 Thrusters and Pullups).
Rest 1 minutes, then
Annie: 50-40-30-20-10 Sit-ups and Double Unders

*Everyone stops at 5 minutes,
The sub for double-unders is attempts. 20-20-20-20-10.

We are closed Mon, Tues, Wed

2011-12-26T07:20:00.001-05:00

For some constantly varied, high intensity cleaning. See you Thursday!

Your Carpe December Day 26 Challenge is also to declutter your kitchen. Yup, those holiday treats hanging around. Lets get rid of them by the end of the day. Give them away or throw them away. This is a biggie so you get 5 points for doing this (honor system), but humourous pictures will earn you a bonus point. Post to comments below.

Merry Christmas Eve!

2011-12-24T09:03:00.003-05:00

Carpe December Day 24! Accummulate 200 squats, 100 situps, and 50 pushups over the course of the day. Even better, get a friend to do it with you. End this day a little bit better then yesterday. There are classes today at 9am (Open House), 10am (Open House), and 11 (members only).

Have a wonderful and safe weekend everyone! (no challenge tomorrow, suck the marrow out of the day)Remember CFHP is closed Mon, Tues, and Wed for a 3 day cleaning AMRAP. See everyone Thursday!

Time for Reindeer Games!

2011-12-23T13:11:00.000-05:00

You've been good all year. Now it's okay to get mean and throwdown. Grab a Reindeer buddy - friend, neighbor, kid, or out-of-town family and join for a day of fun.

Today's WOD will consist of 10 different very short events: one for each Reindeer plus Santa. It's a surprise.

Carpe December Day 23 Challenge: Find 20 minutes (at least) of quiet zen time. No family, no music or tv, no computer, no distractions. Spend 20 minutes by yourself to clear your head. Do whatever it takes, go sit in your car or on the toilet if you have to. It's only 20 minutes and the rest of your weekend will be so much better! 3 points for posting results to comments below.

Reminder: normal schedule tomorrow (Saturday), but we are closed Monday, Tuesday, and Wednesday for some deep box cleaning.

Carpe December Day 22!

2011-12-22T21:00:00.000-05:00

Details at GymnasticsWOD

Details at GymnasticsWOD Carl Paoli breaks down the strict Muscle-up (this man is a genius).

The first crossfit video I ever watched was of Nicole, Eva, and Annie doing a workout called Nasty Girls. I never thought in a million years that I would be able to do the same workout. But low and behold (4 years later) I did it. Since then CFHP has created a few more "Nasty Girls" that have been able to Rx this WOD. And boys too. A few you mentioned Nasty Girls as your end of the year goal, so this is for you.

WOD: "Nasty Girls"

50 air squats

7 Muscle -ups

10 Hang Power Cleans (135/95)

The CFHP Muscle-up progression:

If you need a band for pullups and/or ring dips, then sub 3 pullups, 3 ring dips, and 3 MU transitions for every 1 MU
If you have unassisted pullups, but need a band for ring dips: sub 3 CTB pullups, 3 ring dips, and 3 transitions for every 1 MU.
If you have CTB pullups AND unassisted ring dips, sub 1 banded muscle-up for every MU.

Carpe December Day 22 Challenge: Box Jump Scavenger Hunt. Look for public box jump opportunities around town (park bench, wall, etc). Get a picture of your public box jump creativity and post to facebook, paste the link(s) here to comments. You get 2 points for each picture, up to 10 points.

Carpe December Day 21!

2011-12-21T21:00:00.001-05:00

From crossfit.com

Solid Weak Core Tight Shoulders

Click picture to enlarge. Points of interest: In the "weak core" picture the pelvis is rotated anteriorly creating an excessive lumbar curve and his rib cage is poking out. This is going to hurt your back.

In the "tight shoulders" picture the bar is actually still over the middle of foot, but the subject is leaning back. This will hurt your back too. And over time you will reduce the range of motion you are capable of.

In our experience watching crossfitters press, the second picture is also a compensation for tight shoulders. Because the athlete has tight shoulders and is unable to pull the bar to the proper overhead position, they arch the back and let the ribcage slide forward. This allows the bar to be balanced over the middle of the foot without fully opening the shoulders. Take home message - core strength and mobility are related and important. It's all about THE POSITION part 1 and part 2.

Savannah Crossfitters, here is your Carpe December Day 21 Challenge: Give yourself a Christmas gift and subscribe to the crossfit journal (if you don't already). The following two videos make it worth the subscription alone. Watch the above videos. Accumulate 5 minutes of hollow holds. Post thoughts and experience to comments by midnight tonight. This challenge is worth 3 points.

WOD:

Three rounds for time of:
35 pound Dumbbell Snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell Snatch, 15 reps, left arm
15 Toes to bar

Was this post helpful? To all our athletes with their level 1 or who are registered to take their level 1 soon, we invite you to our free Coaches Development Class every Thursday at 3pm. The class is designed to help you see, cue, and move better and to fill up your coach's toolbox.

Carpe December Day 20!

2011-12-20T21:18:00.000-05:00

Gotta hand it to our girl Mich today. At 10am Mich did her first EVER unassisted pullup. Then she did 2. Then she did 3. Then she did the first 12 minutes of yesterday's workout (36 pullups) all on her own. Her goal is 10 by the end of the year. I think she's got this one.

Carpe December Challenge Day 20: Eat Meat. At every meal and snack. okay or at least make a point to get protein at every meal. Dairy and soy and legumes (yes peanuts) are not ideal sources of protein because they contribute to more inflammation (which you are trying to combat, at least after a workout like yesterday). Include some type of protein in every meal and snack today. Post a description of your efforts to comments. This challenge is worth 3 points. 1 bonus point for every picture of your meal you post to our facebook page.

WOD: 5 Rounds for time:
200 m Run
15 KB Swings
15 pushups

Carpe December Day 19

2011-12-19T20:20:00.000-05:00

Crossfit is taking over Savannah! Hyperformance is the place for people who like to work out. Who aren't afraid to set a goal that scares them. Who are okay with learning something new. It seems like everywhere I turn people are recognizing crossfit and asking questions. After 3 years sometimes it is still difficult to explain this niche to people who have been conditioned to believe that fitness is something you do one your own, tuning the world out, running on a hamster wheel.
Crossfit is unique because it's a shared experience. It's not just competition. It's not you vs. them, it's not even you vs you. When it's you vs. the WOD and 10 other strangers are facing the same thing - you become compatriots. The shared experience creates a community like no other. I believe we have the strongest crossfit community in Savannah. What do you think?

Congrats to the 8 awesome folks that graduated movements last week! Jay, Tracey, Donny, Brittaney, Hoots, Christina, Melanie, and Matthew. Getting started is the hardest step, but now the real work starts. Can't wait to see you in class this week! There are only 3 spots left to take advantage of the free 103 class (Thursday 7pm). 101 and 102 are required first.

Your Carpe December Day 19 Challenge: Step out of your comfort zone and introduce yourself to 3 people you've never met. And I'm not just talking about knowing their names...I mean what they do, why, and something that matters to them. It can be at CFHP, the store, sitting on Santa's lap, whatever. Post results to comments by Midnight Monday night. This challenge is worth 3 points.

MOD: Spend 15 minutes working on your goal. What I mean is do something you can measure to determine how far away or close your goal is. Only 2 weeks left until the end of the year.

WOD: (after a little story)....I felt a little un-inspired coming up with today's workout, and wondered, what did we do exactly 6 months ago that we could repeat and measure improvement? We'll the 19th was a sunday so nothing, the friday before was FGB so that's out, and from the 16th was BEAU. Perfect! I haven't done my son's welcome to the world WOD yet (although technically....)

"Beau"
100 Bear Complexes for time (65/45)
Every minute on the minute stop and perform three pullups.

Carpe December Day 18!

2011-12-18T07:59:00.005-05:00

Lots of smiling facing coming in from the first round of "Kelly" last Saturday - lots of heel strikes too! Can you see them? Ouch! Here's an overview from the Crossfit Journal on the Basics of Pose Running Technique. Stay tuned, there will be a pose running seminar coming to CFHP at the beginning of the year. Dates and time to be announced.

Good luck Suzanne, Laura, and Caleigh getting Crossfit Level 1 trainer certified today! I know you guys are having an awesome weekend.

Carpe December Day 18 Challenge: Read the above pose running article. Map out a 5K loop from your house. Then either walk, jog, run, or any combination there of your loop. Post results to comments by midnight tonight, this challenge is worth 3 points.

Carpe December Day 17!

2011-12-17T21:48:00.000-05:00

Carpe December Day 17 Challenge - Get 1 extra hour of sleep (2 points). You can sleep in an extra hour, take a nap, or go to bed one hour earlier than normal. Sleep is so important for recovery and to keep all your gears running smoothly. Here is Mark Sisson's 17 Ways to Improve More Sleep. Get one extra point for each tip you implement tonight (report to comments below by Monday morning).

Join for a Free Workout Saturday morning at CFHP at 9am or 10am.

Persistence - Day 16!

2011-12-16T21:16:00.000-05:00

Anthony perfecting his overhead squat.

Love this post, "Wax on, Wax off" by none other than Andy Petranik at Crossfit LA. He just knows exactly how to hit the nail on the head.

Day 16 of the Carpe December Challenge: read the above post, then write a short story (post to comments) about a time in your life when persistance paid off (it can be a skill, or something crossfitty, but doesn't have too). Today's challenge is worth 5 points.

If you are just joining in on the Carpe December Challenge - it's not too late! Every day is a new opportunity to earn points by posting your results of the daily to challenge to comments below. The point of the challenge is to make every day count, even if December is a crazy month and you would rather wait until January. The person with the most points at the end of December received their January membership for themselves and a friend for FREE! Jump in where ever you are.

WOD:
30 Pullups
30 Double Unders
30 OHS (barbell only)
30 KB Swings

Rest two minutes, then 2 rounds of:
15 Pullups
15 Double-unders
15 OHS
15 KB swings

Rest 2 minutes, then 3 rounds of
10 pullups
10 double-unders
10 OHS
10 KB Swings

Friendly Reminder - CFHP will be closed Mon Dec 26, Tues Dec 27th, and Wed Dec 28th for massive cleaning. Rates change for all athletes not on autopay January 1st (unlimited will stay the same).

Got Skills? Carpe December Challenge Day 15

2011-12-14T20:47:00.000-05:00

Raja learning new skills. Remember our 103 classes are free through December 23rd. 101 and 102 are required first though. They are in high demand so online registration is required.
We're half way through December already. How are those end of the year goals coming along? We had a few folks hit theirs yesterday! Keep working on it a little bit each day.

It's NO SUGAR THURSDAY once again. Today's Carpe December Challenge is to eat no sugar, sugar substitute or imitator today. Cut that craving with lots a woder, hehehe.

TODAY's WOD: FIGHT GONE BAD
With a continuously running clock, perform 3 rounds of as many reps as possible in one minute for each the following:

Ball Shots (20/14)
Sumodeadlift Highpull (75/55)
Box Jumps (20")
Push Press (75/55)
Row (for calories)
Rest 1 minute

Reminders - Crossfit HP will be closed for cleaning December 26th, 27th, and 28th. Rates change for current athletes, not on autopay, Jan 1st.

Name That Handstand - Carpe December Day 14!

2011-12-14T20:32:00.000-05:00

Can you name all the athletes in the handstands? 10 bonus bonus points if you can!

It's another work on your goat day. The wod below looks easy, but don't be fooled. The point of the (somewhat) shorter wods this week is to give you time to work on your goal or a weakness.

Carpe December Day 14 Challenge: Do a 20 minute volume ladder. A volume ladder means doing a limited number of reps every minute on the minute for 20 minutes. You accummulate a lot of volume (practice) without ever going to failure, which means that you are practicing good movement. So for instance, an athlete can do about 4 ring dips max, but in a workout he/she might need a band. This athlete wants to get better at ring dips so he never needs a band. He would start his volume ladder with 3 ring dips every minute on the minute. When he can no longer do 3 with good form he continues each minute with less reps. This can be done with lots of different movements and works great for gymnastics and olympic lifts. You get 4 points for posting the movement and reps to comments below.

Today's WOD is a benchmark HERO: "GRIFF"
Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward

POST WOD: volume ladder - your choice of movement.

Carpe December Day 13!

2011-12-13T20:35:00.000-05:00

A Saturday class getting ready for "Elizabeth". We'll be doing Elizabeth again this Saturday for anyone who wants to compare.

Your Carpe December Day 13 Challenge - Eat veggies at EVERY meal (that includes breakfast),
AND earn an additional point for each cup of cooked veggies you eat. That southwest omelet is sounding pretty yummy!

TODAY's WOD:
"Jackie"
For time:
100m Row
50 Thrusters (45lb)
25 pullups

Competitors: You are shooting to perform unbroken thrusters and all chest to bar pullups.

POST WOD: Goal Work. Attempt your goal or do something to move yourself closer to accomplishing it.

Carpe December Day 12!

2011-12-12T21:00:00.000-05:00

Chasing Virtuosity...

Speed and accuracy (of a movment) are the result of neuromuscular adaptation, aka your brain and spinal cord - or muscle memory. For the Olympic lifts moving both fast and accurately is the name of the game. Being fast doesn't matter if the bar is thrown along in a crooked path. Being accuarate doesn't matter if you are slow. A successful lifter needs both. How do they achieve this? Lots and lots of repetition. Then more repetition. Then some drills, and more repetition. Just when you think you've mastered a movement. Think again.

Your Carpe December Challenge: Bottom to Bottom Tabata Squats.

Get a stopwatch. Start in the bottom of the squat. Stand and return to the bottom of the squat. Perform as many full depth squats as possible in 20 seconds. Rest for 10 seconds (if you can hold the bottom, do it). Repeat 7 more times for a total of 8 20s intervals. Track the number of reps for each interval. Your score is the lowest number of reps in any one interval. Post to your results to comments.

Congratulations, if you scored 20 or higher you have officially mastered squats. Not at 20? Get back to work.

WOD:

Tabata This: Complete 8 intervals of 20 seconds of work to 10 seconds of rest for each of the following movements. Rest 1 minutes between movements. Your score is the sum of the weakest interval in each movement.

Squats

Row

Pullups

Push-ups

Sit-ups

Carpe December Day 14!

2011-12-12T20:47:00.000-05:00

Carpe December - Day 11

2011-12-10T21:00:00.000-05:00

This past week has been extraordinary. I've really enjoyed reading the comments of everyone taking part in the Carpe December challenge. We hope that you are getting something out of participating. The challenges thus far have ranged from fitness and nutrition related to recovery and mobility to positive self-talk and goal setting.

Enjoy this one: List the things, people, circumstances, opportunities, accomplishments, failures, etc that you are grateful for. You'll get 1 point for every 20 things. Max 5 points. (number them pretty please)

Can't wait to see everyone back at the box, hitting it hard Monday. Enjoy your rest day and another opportunity to be LIMITLESS.

Carpe December Day 10!

2011-12-09T21:07:00.001-05:00

If Santa can do it in the snow....

Julie, Coral, Jared, Maija...y'all are rock'n this challenge. It's not too late to start. Every day we'll post a 24 hour challenge. Use the comments below to announce your results and earn points. At the end of the month, the winner with the most points a free unlimited membership for January.

Today's challenge: spend 15 minutes doing something to move one step closer to your year-end goal. In your comment, announce your goal, what you did, and what the next step will be.

Saturday's Open House WOD is "Kelly" another Crossfit Benchmark.

5 rounds for time:

400m Run

30 Ball shots (20/14)

30 Box Jumps (24"/20")

Every crossfit workout is scalable, meaning our awesome coaches will change the loads and volume and complexity of skill to match AND challenge your current level of fitness. If you are just starting then an appropriate volume for this workout is 5 rounds of 400m run or walk, 15 ball shots (scale weight too if necessary) and 15 box jumps (scale height if necessary) or step-ups.

Come with a LIMITLESS mindset.

Carpe December Challenge #9

2011-12-08T21:00:00.000-05:00

Bring a friend to Crossfit Day!

It's going to be an awesome day, with a few surprises in the mix. You don't want to miss this. You'll earn 2 points for the Carpe December Challenge for each friend you bring.

Guests are free today. Please arrive early and bring a water bottle. Your guest will need to fill out a waiver. Please be sure to introduce your guest to the coach, show them the lockers for their stuff, and show them the warm up if you have extra time. We'll start exactly on time today with a group warm up and instructions. Any late comers who miss the instruction will have to watch.

WOD:

The 12 Days of Christmas, friend style!

(This wod is performed just as the song go's.)
Here's the deal, you and your friend must do this together. Two people working at the same time, you are both doing the complete wod you just have to move from exercise to exercise together. You may not pick up reps for your partner.

Here it is:

1 Power Snatch (135 fire breathers/ 95 Rx/ 95 fire breathing girls/65 Rx)
2 Flying Pull-ups ( one hand must release and touch the top of the Pull up station)
3 Push Press (same weights as above)
4 Front Squats (same weights)
5 Dead lifts
6 Toes to bar
7 Air Squats
8 Push ups
9 Ring Dips
10 Ball shots
11 KB Swings (70 /53/35)
12 Burpee Long Jumps

Carpe December Challenge #8

2011-12-07T21:00:00.000-05:00

Les recovering after a Saturday workout. Hydrating is important, even on your off days. Now that the heat is on you may find yourself drier than ever. Today's challenge is to weight yourself, then,

Drink half your body weight in ounces of water.

So if Drew weights 140 pounds, then his goal is to drink 70 ounces of water throughout the day. Only pure, unadulterated water. You can drink other beverages but they do not count towards the water quota. This challenge is worth 2 points, post results to comments.

Eat no sugar for 24 hours.

Yup, you did it once and I know you can do it again this includes all types of sugars and sweeteners real or fake. Read Mark Sisson's Definitive Guide on Sugar. If you do it, you'll get another 2 points.

You can still get in on the Carpe December Challenge of the Day. Just pick up where ever you are. Challenges are worth varying points, but must be done that day (the challenge will be posted the night before). To get points you must submit results to comments below. Challenge winners a free membership for the month of January for themselves and a friend.

WOD:

"Amanda"

9-7-5

Muscle up

Snatch (135/95)

Note: coaches will scale at the whiteboard

Post WOD:

3 rounds of:

row 400

run 400

Note: no rest between WODS!

Carpe December #7

2011-12-06T21:00:00.000-05:00

Another challenge you can do any place any time:

50 Burpees - 1 point

100 Burpees - 2 points

150 Burpees - 3 points

Earn 1 extra point for doing it with a friend. Post results to comments below.

And you have an bonus challenge to do anytime beween now and Saturday. Bring a toy to put into our Toys for Tots box. You'll get 3 more bonus points.

Remember, this Friday is bring a friend to Crossfit Day! Guests can come for free. So start spreading the word.

WOD:

21-15-9

Med ball get-up Ball shots

Burpees over your deadlift bar

Deadlifts (250/185)

post WOD:

run 1200m as fast as u can go!

Carpe December Challenge #5

2011-12-05T21:38:00.000-05:00

Our Crossfit Kids classes pair fitness with fun. Which is something we all need, especially when things get busy this time of year. Your challenge today is to read the Definitive Guide on Play by Mark Sisson, then to:

Play for 30 minutes outside.

The high is supposed to be 73. So not only do you get to unwind, you'll get a full dose of vitamin S (sunshine) too. 2 points for play time and extra point if it is outside. Post what you did to comments.

Do you know what else is fun? Fran, Fran is a whole lotta fun. So...

WOD: " Holiday Fran"

21-15-9

Thrusters (115/85)

CTB Pull-ups

Post WOD:

rest for 5 min. then,

100 DU (sub is 50 tuck jumps 50 singles)

100 sit ups

Carpe December Day 6

2011-12-05T21:00:00.000-05:00

Your Carpe December Challenge for Tuesday December 6th is handstand practice. You can do this at the gym or at home. If you are just learning to get up to the wall, then hold there. If you can already hold a handstand agaist the wall then practice shifting your weight from hand to hand. Already good at that? Practice pulling yourself off the wall. Anyway you do it

Accumulate 3 total minutes of holding a handstand. - 2 points

Earn 3 bonus points for taking and posting a picture of you doing a handstand in a public place (gym doesn't count). If you post the picture on facebook, post the link in comments below.

Remember, it's not too late to jump into the challenge. The winner gets the month of January free for themselves and a friend. 3-2-1-Go!

                                                                 Work Out of the Day:
                                                                   10 Min AMRAP of,

                                                                          5 HSPU
                                                                      15 Box Jumps
                                                                      rest 5 mins, then

                                                                  10 Min AMRAP of,

                                                                 10 Push Press (95/65)
                                                                 10 Air Squats
                                                                 10 Ring Dips

Carpe December Day 4 Challenge

2011-12-04T01:08:00.000-05:00

Jump in now, it's not too late. Make the most of your December by completing different daily challenges. Collect points by submitting your results to comments below.

Day 4 is an important challenge. Simply plan your meals for the the week ahead. Write out you dinners for the next 7 days. Take into account leftovers (which are great for breakfast and lunch).

It doesn't have to be 100 percent paleo, but keep it as clean as possible. The biggest snag athletes hit when eating clean is running out of food and not having a plan.

You'll get 2 points for completing the exercise. Earn an additional point by posting links to your recipies to comments. Comments must be sumbitted by midnight tonight.

Carpe December! Challenge number 3!

2011-12-02T21:28:00.001-05:00

There are multiple point opportunities today:

1 point for spending 20 minutes working on mobility (see www.mobilitywod.com for ideas).
2 points for running the bridge 5K.
3 points for running the bridge 10 k bridge.

Good luck to all our athletes running the bridge today!

Just wanted to say a huge thank you to Sorinex for supplying the equipment at the expo yesterday. They drove 3 hours to be here. Sorinex is a family venture that has have been supplying strength equipment to athletes for decades. We found them to be forward thinking, reliable, and a great team. And brilliant when it comes to strength training. Drew, myself, Suzanne, and a handful of others all learned some new tricks from Bert and Dusty yesterday. Thank you again for what you guys do.
Thank you as well to all of athletes who wodded yesterday or came by to say hello. Steve and Eric came in early to help set up and Eric came back to bring home our new toys (a bench!). Maija was the first to play with some of the toys (yes, we brought home the hand grenades). Wes climbed all the way to the top of the pullup structure, primal style of course. Neil and Eileen threw down and got to play for the morning. Quinn came out with Riley and helped run the table for a few hours. Chris B came to just hang out. Then Quinn, Suzanne, Julie, and JT did a FGB style wod. You guys are a great example of crossfit and our community culture and we're super proud to be apart of it all.
It was so much fun to see everyone that came by. Y'all truly rock our world. Happy Saturday!

FRIDAY!!!!!!!

2011-12-02T00:01:00.002-05:00

6pm class is cancelled tonight. All other classes are normal at the gym. Additionally there will be a wod demo at the Bridge run Expo at noon and 5pm. CFHP athletes are welcome to come.

Day # 2

You Carpe December Day 2 Challenge is to break down your end of the year goal into one thing you can do by next Friday. Post your weekly goal to comments for 1 point.

When you are posting to comments, please scoll down the list of options next to "comment as" and click name. This will allow you to type your name so you get your points. Otherwise, make sure to leave your name in the actual comment. Sometimes in blogger you have to click "post comment" a couple times before it submits.

THE TOP 10 REASONS EVERYONE SHOULD BE DOING CROSSFIT

1. CrossFit emphasizes intensity, and intensity is what creates results:
Intensity, of course, is relative, allowing everyone to train at a level appropriate to their own physical and psychological limitations. Most traditional exercise programs promote low to moderate intensity. Ever heard the myth that, to burn more fat you need to workout at a lower intensity?... this is horribly misguided information that continues to be spread even while current scientific research has found that shorter duration, higher intensity exercise is in fact better for you. Intensity is not something to be afraid of. It is the magic. It's the secret ingredient that will change your life.
2. CrossFit creates ATHLETES, not bodybuilders:
Through the emphasis of high power functional movements over low power isolation ones, you'll be training your body not to just look better, but to WORK better. The irony about that is, when you take the focus off of vanity and put it on performance, your physique responds like never before. CrossFit promotes functional exercises by emphasizing the movements which create better core strength, stamina, coordination, agility, and balance to name a few. You'll begin to focus less on trying to "look fit", and more on ACTUALLY becoming fit.
3. CrossFit workouts are competitive events:
This friendly competition motivates people like nothing else. Whether you're competing with your own previous score, or competing with a friend in class, you will be shocked how much more fun this makes working out. This is especially true if you're a former athlete who thinks he or she has lost that competitive drive. CrossFit will awaken something inside of you, and the feeling is addictive and amazing.

4. CrossFit is the new definition of fitness:
Decades, and billions of dollars later, and not one "leader" of the fitness industry has been able to define fitness, until now. CrossFit has defined fitness as "an increase in work capacity across broad time and modal domains". What this means is that the fittest people on earth should be great in everything, but specialize in nothing. Read the "What is Fitness" article on the right for more on this breakthrough idea.
5. CrossFit is not just fitness, it's a community:
Sure, it may seem intimidating at first, but you'll quickly realize how supportive the CrossFit community is and how this is just part of the thread that binds it together. You will never have to workout alone again. Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you'll also develop relationships in the gym that truly make training fun. This encourages consistency, which is extremely difficult to find in other programs. The people in your affiliate become your teammates, and you're likely to bond quickly with anyone you meet at the bank wearing a CrossFit tee shirt. People are passionate about this for a reason, it's up to you to find out what that is.

6. CrossFit produces MEASURABLE results:
Unlike most other fitness programs, when you do CrossFit, you will have measurable and repeatable data to prove you are getting fitter. Intensity equals POWER. And power is generated by moving a load quickly. This means you can score a workout and repeat it at a later time to measure the work produced. Not only will you see and feel improvements physically, your score will demonstrate it.

7. CrossFit prepares you for ANYTHING:
CrossFit trains multiple metabolic systems, as opposed to just one like in most sports. There are three metabolic pathways that produce the energy to perform any activity: the phosphagen, glycolytic, and the oxidative systems. Most programs focus on one or two of the systems making you a specialist, but weak in the others. CrossFit trains you to become a well rounded athlete, spending time in all three time domains and improving your work capacity in any activity that you do. Soooo... the next time you encounter a bear you'll have a choice. You could either take the bear down in one swooping lash, wrestle with it until it is too fatigued to fight back, or run away from it for hours on end... phosphagen, glycolytic, oxidative.

8. CrossFit promotes long term health:
Functional movements are named as such for a reason. They make us more functional. They help us move more efficiently and prevent injuries in our everyday lives. Combined with a diet that promotes longevity and performance, you will feel better, perform better, and have more energy even as you get older. This truly is the closest thing to a fountain of youth that we have.

9. Your weaknesses can not hide from CrossFit:
The workouts will keep you honest and force you to attack your weaknesses, making you a better all around athlete. This is something that nearly everyone avoids when training on their own, which severely limits progress. In other words, don't be afraid of your weaknesses, or exercises that you "hate", face them head on with relentless determination and you will get results you never thought possible.

10. CrossFit is life-changing:
The results you see from Crossfit transfer over to other aspects of life. The confidence that it delivers will allow you to perform activities you never thought possible. Not only will you feel better physically, but most people notice changes in their performance at work, at home, and in their relationships.

MOD: CHECK THE BOARD

WOD: 100 AIR SQUATS
             80 PUSH UPS
             60 TTB
             40 PULL UPS
             20 BURPEES
             10 MED BALL GET-UP SLAMS

HAVE A GREAT WEEKEND. I HAVE ENJOYED THIS WEEK WITH ALL OF YOU.
YOURS IN THE PURSUIT.
STEVE

December 1st Challenge

2011-12-01T12:49:00.000-05:00

Here's your first Carpe December Challenge and rules. See the CD Challenge Page for more details. The winner gets a free month membership in January for themselves and a friend.

Go 24 hours with no sugar.

If the label lists sugar or any of it's buddies (the word will end in -ose) or any of it's impostors as an ingredient, don't eat it. You can do anything for 24 hours. 3-2-1-Go. Fresh fruit is okay, dried is not.

You must post "I did it" with your name to the comments below by midnight Friday night to recieve 2 points.

YEAH THURSDAY

2011-12-01T00:01:00.001-05:00

Ok so I have recovered from my travels and now have a rested and clear head. I hope everyone is enjoying the programming this week, if not whatever. Just kidding that was not very positive was it.

I want to thank WES for covering me yesterday. I had a sick one at home and Wes came through for me.

The usual applies to the MOD. Please push through and complete all the mods. I have to make up yesterdays MOD today.

MOD: WHITE BOARD!!!!!

WOD: RUN 800

THEN COMPLETE 6 ROUNDS OF

5 OHS 135/95
20 DOUBLE UNDERS

RUN 800

THE SUB FOR DOUBLE UNDERS IS 10 BURPEES

Happy Birthday Angela

2011-11-30T04:44:00.004-05:00

First off let me start by saying I spent 12 hours driving yesterday and I am writing this post at 430 am, sipping a coffee and thinking positive thoughts about the day to come. It's going to be a fabulous day and I want everyone to start, or end this day off right...the crossfit way. So boys and girls...here is your fab WOD of the day...enjoy and much love. - Steve-O

P.S. MOD is a surprise and is on the white board.

WOD

Dirty 30's

30 box jumps

30 SDHP 95/45

30 push press 95/45

30 hang cleans 95/45

30 ball shots 20/14

30 TTB

30 Double unders

Post wod:

Work on one of your goals. Try a new skill. Enjoy and expand.

Carpe December!

2011-11-29T11:08:00.002-05:00

Screw December. Just because Christmas is four weeks away means forget about the rest of the perfectly good month. What you do today won't count anyway. Why even try?

Warning! Yes, I am going to go there again. I'll proudly link to last year's controversial Tough Love Post (make sure to read the comments, continued on to the next day's post as well). Although after reading "Tough Love" again a year later, I realize it was a bit negative. I'm going to do better this time.

I'm calling out anyone and everyone who is waiting until 2012 to get started with crossfit (or to make any change for that matter). This way of thinking just gets under my skin so bad! What a waste of God-given time to say that December is too busy to start anything and January would be better! Just go hibernate, please.

Carpe December!
Our athletes come to CFHP because they can. We WOD to show gratidute for the ability to move, breathe hard, and push ourselves...because some people can't. Our athletes come here because this is place where limits are challenged and glass ceilings only exist in your head.
If you're the type of person who is always waiting for the exact right time to do anything significant, then I firmly believe that you are missing out. Missing out on what could have been. Missing out on three full weeks in December BEFORE Christmas that are a perfectly good opportunity to be a little bit better than you are today. The pattern continues into every month, not just December.

Our purpose is "Kaizen!" A Japanese term, for continuous refinement and improvement.

Our mantra is "LIMITLESS". All things are possible...with enough hard work.

Life is short. The next 33 days could be the best days of 2011. If you let them.

We'll do whatever it takes to see that every one of you reach your end of the year goal. If you need more help than just the regular classes, please email Jen or Drew. Nothing makes us happier than to you succeed.

Start the New Year one step ahead. Between now and December 23rd the third class our of intro series, Movements 103 will be free. You must take 101 and 102 first. 103 must be taken on or before December 23rd. Online Registration Required. Max capacity is 4 participants per class. FYI, these classes were sold out in December last year.

MMMMMMMMMM TUESDAY!!!!

2011-11-29T00:01:00.002-05:00

Recently the coaching staff for Hyperformance attended a goal setting seminar hosted by Crossfit Valdosta. The speaker was Greg Amundson. The main focus was ridding yourself of negitive connotation words and statements and the importance of positively influencing other athletes.This did'nt really seem like it was going to be that hard, but wow how my eyes have been opened. Yesterday while I was doing the MOD under the ever watching eyes of Drew and Jen I realized how little attention I paid to my speech and thoughts. I always strive to be helpful and encouraging to our athletes yet yesterday I realized how little I try and help myself. Negative thoughts and words lead to negative results. I am challenging all of our athletes to not only be positive toward each other but remember to be positive and believe in yourself.

MOD is on the white board. Remember if you missed yesterday, do Bucket list item #1 first.
WOD:50-40-30-20-10
          GOBBLET SQUATS
           PUSH-UPS

          YOU MUST HOLD THE KB AT CHEST LEVEL BY THE HANDLE FOR THE SQUATS

          SCALE UP THE PUSH-UP WITH GAME STYLE OR OVER THE BACK BAND.

        " IT DOES NOT MATTER HOW SLOWLY YOU GO SO LONG AS YOU DO NOT STOP"
                                                            CONFUCIUS

THE MONDAY AFTER!!!!!

2011-11-27T23:15:00.001-05:00

Let me start off by saying I hope everyone had a safe and enjoyable holiday. I personally ate and drank a little to much and have been paying the price in the gym.

I would like to remind everyone about the bucket list. The movements for the week are posted on the white board, if you miss a day remember to make up the MOD on your next visit.

MOD: 5 x 2 Clean and Jerks for max weight.
YOU MUST TOUCH AND GO EVERY SET!!!!!
This means no resetting between reps.

Wod: 4 ROUNDS OF JUMPING HELEN FOR TIME

RUN 400
21 KB SWINGS 53/35
12 PULL-UPS
20 DOUBLE UNDERS

THE ONLY SUB FOR DOUBLE UNDRS IS 20 BALL SHOTS WITH A 20/14 BALL

POST WOD:
3 x 15 KNEES TO ELBOW

Happy Thanksgiving. What are you thankful for?

2011-11-24T07:23:00.000-05:00

A little Turkey for your Thanksgiving.

Have a good turkey day. REMEBER ONLY 8AM TODAY.

For Thanksgiving this year I am thankful for a wonderful family, a great group of friends, and a community of athletes that of which I love being a part. I am also thankful for all of our heroes that have given the ultimate sacrifice for our country. I am thankful for our active duty military, fire, and law enforcement that keep us safe everyday. I am lucky to have Jennifer as my wife and best friend. She is the most beautiful person inside and out that I have ever had the pleasure of knowing. As a parting note before the funfest and turkey I would like to give you the spirit of Kaizen: the mentality that each day is an opportunity to improve. Take this spirit of Kaizen into all of your endeavours and you will find yourself a much better person in the end. Always look for ways to improve. Remember: your potential is LIMITLESS.

MOD:

Warm-up

Partner Glute-Ham Raises

WOD:

thanks Quinn for the inspiration

"Long Drawn out Diane with some jumps"

Run 1200m

21 Deadlifts (225/155)

21 Box Jumps

21 HSPU

Run 800

15 Deads

15 Box Jumps

15 HSPU

Run 400

9 Deads

9 Box Jumps

9 HSPU

Bake at 350 and enjoy.

Have a good turkey day. REMEBER ONLY 8AM TODAY.

One more day until Turkey!

2011-11-23T09:48:00.000-05:00

Vanessa getting ready to blast out of the hole.

Your thoughts and words

lead to actions

when repeated turn to habits

which help build character

and shape your destiny.

Be a positive force through your thoughts and words and become a better person.

MOD:

Max Thruster

4 sets of max ring dips

WOD:

5 Rounds

9 Back Rack Thrusters (115/75)

Bear Crawl 50 ft

18 Double unders

Bear Crawl 50ft

More Turkey Please!

2011-11-22T10:09:00.000-05:00

Resources to check out!

The Paleo Table - Thanksgiving Edition

Southern Paleo Thanksgiving - Part 1

Southern Paleo Thanksgiving - Part 2

Thanksgiving on a Budget

Or just google Paleo Thanksgiving recipies, the results are all delicious!

The Turkey!

1 turkey
4 tablespoons grass fed organic butter
Several fresh rosemary and thyme stalks

Preheat oven to 400. Wash and dry the turkey with paper towels – make sure you remove the giblets. Place the turkey in your roaster breast side up. Pull back the skin from the breast and in between the skin and the meat, place the butter, rosemary, and thyme. sprinkle the entire bird with sea salt and pepper. Cover and roast for 20 minutes. Lower the heat to 350 and cook for an additional 20 minutes per pound, uncovering the bird for the last 30 minutes to brown the turkey. Remove and let rest for 20 minutes before carving. Make sure you use a meat thermometer to ensure that your turkey is done!

Cranberry sauce

Turkey is almost always served with a sugary cranberry sauce at thanksgiving, but this sauce doesn’t have to contain that much sugar to be delicious. Of course, cranberries on their own are very tart, but in this recipe a cup of orange juice is added for a nice orange test and to cut on the tartness. No extra sugar needed. As an added bonus, this sauce is so easy to prepare, you could probably do it eyes closed. This recipe gives a cranberry sauce that’s a bit more tart than usual, but you’ll probably end up liking it even more than the cranberry sauce you used to know.

At this time of the year, you shouldn’t have any problem finding fresh cranberries, but you can always use frozen ones in the case you can’t find any.

Ingredients

1 lb fresh raw cranberries;
1 cup freshly squeezed orange juice;

Preparation

Place the cranberries and orange juice in a pot and slowly bring to a boil, making sure to stir from time to time.
As the cranberries cook, they will eventually pop. When all the cranberries have popped, the sauce is ready.
Cool in the refrigerator and serve with your thanksgiving turkey.

Stuffing

Ingredients

1 lb mild Italian pork or chicken sausage, casing removed (I used chicken sausages from my local butcher)
4 ½ cups mushrooms, diced
1 medium yellow onion, diced
6 celery stalks, diced
4 carrots, diced
1/2 cup chicken broth
1 tablespoon diced fresh sage
½ tsp minced fresh thyme leaves
½ cup dried cherries, finely chopped
½ cup slivered almonds
½ tablespoon garlic powder
4 tablespoons olive oil
Sea salt and black pepper to taste

Preparation
Preheat oven to 350. In a large soup pot, sauté onions in olive oil until translucent. Add the sausage and brown. Add the carrots, celery, mushrooms, chicken broth, cherries, almonds, sage, thyme, garlic powder, salt and pepper. Mix well, bring to a simmer, and cook for 5-10 minutes or until the veggies begin to absorb the chicken broth. Transfer to a large glass baking dish, cover tightly with aluminum foil and bake at 350 for 45 minutes.

Deviled eggs with bacon bits

Deviled eggs are a classic thanksgiving appetizer and they have the advantage of being very easily prepared so you have more time to spend with the turkey or your guests. They’re also universally loved, especially in this recipe where bacon bits are added and you’ll even have to watch on the kids so they won’t end up being full before the main course is served.

Ingredients

12 eggs;
1/2 cup paleo mayonnaise;
1 tbsp mustard;
1 tbsp cumin;
6 slices bacon;
Paprika for granish;
Sea salt and freshly ground black pepper to taste;

Preparation

Cook the bacon slices in a pan over a medium heat until crispy. When the bacon is ready, let cool.
Crumble the bacon to small bits.
Place eggs in a pot filled with cold water.
Bring to a boil and let boil for 12 minutes.
After the 12 minutes, remove from the heat, drain and run some cold water immediately on the eggs. The cold water will cool the eggs so you can work with them, but will also stop the cooking process. You’ll often see overcooked eggs with a grey-colored edge to the yolks.
Once the eggs are cold enough to handle, peel them and cut them in half.
Carefully scoop out the yolks and mash them in a bowl with the mayonnaise, mustard, bacon bits, cumin and salt and pepper to taste.
With either a spoon or a makeshift piping bag made with a plastic sandwich bag with a cut off corner, fill in the cavity of the egg white halves with the yolk, mayonnaise and bacon filling.
Garnish with some paprika and some of your favorite fresh herbs.

Paleo Holiday Yams

Ingredients

5 large yams, peeled and cut into 2 inch rounds
2 small apples, peeled and cut into large chunks
1 teaspoon fresh grated ginger
1 tablespoon ground cinnamon
½ teaspoon ground nutmeg
¼ cup 100% pure maple syrup
4 tablespoons organic grassfed butter
1 cup chopped pecans

Preparation
Cook the yams in a pressure cooker for 6-8 minutes. Using a slotted spoon, move the cooked yams to a large mixing bowl. To the yams, add the apples, butter, ginger, cinnamon, nutmeg, and maple syrup and mix well. Spread the yam mixture evenly into a 11×7 glass baking dish. Top with pecans and bake uncovered at 350 for 30-35 minutes.

Pumpkin Pie

In an effort to bring you a traditional thanksgiving dessert that all the family will adore without questioning your paleo diet background, the pumpkin pie was a clear winner. In fact, pumpkin pie is the quintessential thanksgiving dessert. Of course, the usual pumpkin pie is made with lots of sugar and a flower based crust, but nothing prevents us from making an oven more delicious fresh nut crust with hazelnuts and pecans.

As for the sugar, well, here a compromise is made and the chosen sweetener is honey. While honey is natural and non-toxic, it’s still high in fructose, but the amount you’ll end up eating with your hot and delicious piece of pumpkin pie is really not such a big deal, especially in this time of feast when other, nastier, indulgences are always around the corner. Treat yourself with a large piece of this pie when still hot with a big portion of coconut vanilla ice cream.

This recipe calls for pumpkin puree. You can either buy canned pumpkin puree, making sure it’s the only ingredient or you can roast some fresh pumpkin in a 350 F oven for about an hour to make your own puree.

Ingredients

Crust:

1 cup pecans;
1/2 cup hazelnuts;
4 tbsp butter, ghee or coconut oil (room temperature);
A pinch of sea salt;

Filling:

1 can fresh or canned pumpkin puree (about 1 3/4 cups);
2 eggs;
1/2 cup local raw honey;
1/2 cup coconut milk;
2 tsp cinnamon;
1/4 tsp ground cloves;
1/4 tsp fresh grated ginger;

Preparation

Preheat your oven to 350 F.
Process the nuts in a food processor to almost a flower consistency. Be careful not to process too much and get a butter instead.
In a bowl, mix the ground nuts with the butter or coconut oil and then spread the crust mixture in a pie pan and bake for 10 minutes.
While the crust bakes, mix all the filling ingredients together in a bowl.
Add the filling evenly on the baked crust and bake for an additional 45 minutes.

Paleo Fudge

Ingredients

3/4 cup almond butter
1/2 cup coconut oil
1/4 cup honey (use less if you don't want it too sweet)
1/2 cup cocoa powder
1/2 cup unsweetened shredded coconut
1/2 teaspoon pure vanilla
1/2 cup Enjoy Life chocolate chips (or other paleo chocolate)

Preparation

Line a 9×9 baking pan with parchment or wax paper. In a microwave safe bowl combine almond butter, coconut oil, and honey – heat for one minute. Then in a large bowl add cocoa powder, melted ingredients and vanilla and mix until smooth. Add in the coconut and make sure all coconut is covered
sprinkle in the chocolate chips and give it a few stirs. Pour mixture on top of the parchment paper and let sit in the refrigerator for 2-3 hours. Cut into small pieces and ENJOY!

note: these must remain refrigerated. they will melt if they get too warm.

Are you positive?

2011-11-22T00:01:00.002-05:00

We've all been there. Down on one knee, breathing deep, thinking about how the next rep was going to be terrible. How hard was that next rep? What if you could change that rep into something positive? What if every rep in every workout was a challenge that you can overcome with a single positive thought? The beauty part is that in between every stimulus and your subsequent response is A CONSCIOUS CHOICE. You can choose how you respond to everything in Crossfit and life. "Be that change in the world that you want to see." Want to learn more?

MOD:

Agility ladder drills &

Plyometric skipping/bounding

Max Power Snatch

WOD:

10-9-8-7-6-5-4-3-2-1

Strict Pull-ups (scale up to weighted if you so dare)

Burpees

Post WOD PRP work

Countdown to turkeyday

2011-11-21T00:01:00.002-05:00

FGB gear is in! Eddie Wilson graciously came by the gym yesterday and set out all of the FGB gear for folks who raised at least $150. Please come by and get your goodies. I have to admit, the shirts this year look very sharp. I would also like to thank everyone who came to the gym yesterday for the first Goal Setting Seminar. Thank you for giving the the platform to begin to accomplish one of my goals. The next seminar will be soon, with more of a focus on positive self-talk and how that applies to what we do. When I was asked the question "what gets you up early and makes you stay up late?", the answer was our athletes. You guys drive me to be the best I can be. Greg Amundson told us an acronym that is the reason Jennifer and I started Crossfit Hyperformance: Believe Unconditionally In Yourself and the Ability Of Others (BUIYATAOO).

MOD:

Max Power Clean

Shoulder Press 4 x 8 at at least 60% Bodyweight

PRP (personal research project ) work-- work on your goals!

Ask a coach about helping you make a goal for the week and see where you stand NOW!

WOD:

7 Rounds

15 SDHP (95/65)

5 Plyo Push-ups

10 KB Swings (53/35)

Super Saturday Workouts at CFHP!

2011-11-19T07:34:00.001-05:00

New Saturday Schedule!

The 8am class has officially gone into hibernation for the winter. The Open House classes are still scheduled for their regular time, at 9am and 10am.

Crossfit Kids (6 and older) is happening at 10am.
Members-only Sport of Fitness class will be at 11am.

Our Open House Workouts

We welcome anyone who is ready to set up their fitness level to get a taste of Crossfit HP at our Open House classes held every Saturday at 9am or 10am. Please understand that the Crossfit HP is sport-based fitness and we exists to train better athletes. We believe that everyone has an inner athlete, so even if you've never played a sport in your life, you can still excel with us. If you come with an open-mind, positive attitude, and willingness to try something new Saturdays are a blast.

I hope your Friday is as awesome as me!

2011-11-17T23:06:00.000-05:00

Once again, I would like to thank everyone in my CFHP family for making this week special. Everyone here is so positive, and truly inspires me everyday to not only be a better athlete but, a better human being.

This will probably be my last week of WOD postings so, I just wanted to make sure I said "thank you" to all of you out there that make this place so much more than just a gym. Y'all are awesome, and I am just very grateful I had the privilege to be a part of this badass CFHP family!

I love all you guys & gals! Now get out there & be awesome!

WOD:

"Gozer the D-estructor"

2 Rounds of...

24 X Deadlifts (Bodyweight & a half)

24 X Box Jumps (24/20)

24 X Ball Shots (20/14)

24 X Push Press (135/95)

24 X Box Jumps

24 X Ball Shots

24 X Power Cleans (135/95)

*But, here's the catch.... every 5 minutes on the clock (minute 5, 10, 15, 20...etc.) athletes must stop what they are doing & sprint 200 m. This can be a run, or a row. I want this to be clear; everyone begins their sprints at the same time, every 5 minutes according to the clock.

So.....today I'm taking it easy on you!

2011-11-16T23:40:00.000-05:00

So, yesterday's WOD (along with the rest of the week) kicked my butt so righteously that I am gonna be forced to take a rest day for myself. I'm listening to my body & he is saying that he will not be productive if he dosen't get some recovery time. In the spirit of this conversation with myself, I am taking it easy on everyone today...lots of built in rest in today's WOD(s).

Your'e Welcome!

WOD:

"Sleepy-Bear"

Part I:

5 Rounds of...

3 Minute AMRAP

3 X Thrusters (115/75)

6 X Push-ups

9 X Air-squats

*One minute rest in between rounds. Record total number of rounds.

(Rest for 5 min)

WOD, Part II:

3 Rounds of...

1 minute max effort - Flutter Kicks

30 Seconds - Rest

1 minute max effort - Sit ups

30 Seconds - Rest

1 minute max effort - Leg Levers

30 Seconds - Rest

1 minute max effort - Ball Slams

30 Seconds - Rest

Couple things

2011-11-16T12:46:00.000-05:00

Hey all,
I want to touch base and tell you about a couple of things we have going on right now for the gym. First off, please notice the right side banner logo for Reebok. This button will take you directly to the Reebok store. What a great idea for some gear for Christmas, or Hanukkah, or what ever else may be celebrated around December. They helped produce our wonderful FGB shirts. In addition, Reebok has done many awesome things for the Crossfit Community as a whole.

Second, there will be the first of several Goal Setting Seminars this Sunday at 2pm in the gym. Last weekend many of our coaching staff went to hear Greg Amundson talk about goals and positive self-talk. We were all taken aback at how much we didn't know, and how much this actually helped us. If you have been having trouble setting goals or sometimes feel like you can't do anything right in the gym, then PLEASE come in Sunday and let us help you. THIS IS A FREE SUNDAY SESSION and you will have time to work on your goal after the workshop. The talk is scheduled for 45 minutes, but if we get rolling, then it might last longer. All that we ask is that you empty your minds beforehand and let everything we talk about soak in. WE DO NOT HAVE ALL THE ANSWERS, but we will work our butts off trying to help you as much as we can.

See you Sunday!

Yours in the limitless pursuit,
Drew

Today we honor one of our fallen comrades

2011-11-15T17:15:00.000-05:00

Staff Sgt. Pape, was assigned to Co. C, 1st Bn., 75th Ranger Regiment, at Hunter Army Airfield, Georgia. 1st Battalion, 75th Ranger Regiment. 30 year old Staff Sergeant Kevin Pape died Tuesday Nov. 16th, 2010 when the Taliban attacked his unit during operations in support of Operation Enduring Freedom.

Today is the one year anniversary of Kevin's passing. I believe I can speak on behalf of the entire CrossFit Hyperformance crew in saying that our thoughts, and prayers still go out to the Pape family. This Hero WOD today is not a memorial but, a celebration of a wonderful life!

RLTW!

MOD:

Be sure you are warmed up & stretched well before the clock starts!

WOD:

"Pape"

6 Rounds of...

800 m. Run

30 X Burpee Pull-ups

1 X Rope Climb (without feet for Rx)

* We only have the 2 ropes for climbing so, the rope climbs may be done whenever one becomes open. They may be performed anytime before, during, or after the burpee pull-ups.

We love our toys

2011-11-15T07:01:00.001-05:00

The next person that hangs a wire jump rope gets a 50 burpee penalty. It ruins them. Please coil the jump rope and return it to the shelf.

Love,
Jen

Speaking of jump ropes, if you would like your own Rx jump rope, then we will be placing the order next Wednesday. To get one:

go to www.rxjumpropes.com and watch the video on how to measure (it is different for genders, hights, and styles)
pick out your desired handle
add your name to the whiteboard under the bucket list

We get a little discount when we order 10 or more, so we pass it on to you guys. TUESDAY IS THE LAST DAY TO ORDER.

Strong Mind, Strong Body!

2011-11-14T17:58:00.000-05:00

In case you need some extra motivation, or reason to practice functional fitness...consider this.

Only the strongest will have any chance of survival during the eventual zombie apocalypse. Prepare yourselves now my friends. Enjoy your Tuesday's test of mental & physical fortitude!

MOD:

Heavy Back Squats

WOD:

"Zombie Killer"

10 Rounds of...

3X Handstand Push-ups

6X Deadlift (225/155)

12X Pull-ups

24X Double Unders

Post WOD Chipper:

20X Back Squats

50X Weighted Box Step-ups

800 m. "Buddy" Carry

*The Post WOD Chipper is to be untimed. The weight for all movements of the Chipper are your own bodyweight. It is supposed to be heavy so, focus on perfect form (tight lower back, engaging your core, keeping your chest up...etc.) rather than speed.

IT'S MONDAY! 3-2-1...KABOOOM!!!

2011-11-13T21:26:00.000-05:00

It's my (Austin) week of programming WODs once again folks! I will be trying my hardest to rock your socks off with some of the most fun & challenging CrossFit adventures you may ever face! Today is no exception with "Countdown to Armageddon" (not a reference to my upcoming wedding at all). Enjoy, my friends....

MOD:

Heavy Squat Clean & Jerks

WOD:

"Countdown to Armageddon"

On the minute, for 15 min...

3X Deadlift

3X Hang Power Clean

3X Push Press

(135/95 for all 3 movements)

...then, immediately into (without reseting the clock)

800 m. Run

30-20-10

Box jump

KB Swing (53/35)

Burpees

800 m. Run

*My goal for everyone during this WOD is to make a conscious effort to be aggressive, and powerful with their movements. Pop open & extend your hips on the cleans, box jumps & KB swings. Get aggressive & punch with your elbows to catch these cleans. Keep in mind a mantra of "Beautiful Violence", like the picture of the nuclear blast posted above.

Now, get out there & be awesome....and WOD like you mean it!!!!

Beer Friday

2011-11-11T01:00:00.001-05:00

MOD

Deadlift

5,5,3,3,3

WOD

Deck of Cards

Face Cards and Aces = 11 reps

Split the class into two teams and race to the finish!

Team with the most cards completed wins a free chance to pet

Lucy and Obi!!!!

Hearts High Box Jumps

Diamonds Thruster 75/55

Clubs One Arm KB Swing 52/35

Spades Class Choice

Joker is 1,000 Burpees for the team!!!!! (just kidding)

15 med ball sit up slams per person for the Joker

Thursday

2011-11-10T01:00:00.012-05:00

MOD

Front Squat

5,3,3,3,1

WOD

5 Rounds

10 Wall Kick Ups

Overhead Walking Lunge Across the Gym (45/25)

20 Double Unders

Overhead Walking Lunge Across Gym back to starting point (wall)

A wall kick up is when you perform a handstand and kick the wall.

Thanks to the athletes for all the feed back on the WODs this week- Wes

Skye is upset with me for not having a theme this week. After some thought I want the theme to be "Skye is pregnant and kill'n the WODs!" Not kidding around here folks. Skye you truly are a Crossfit Mama! - Wes

Wednesday

2011-11-09T01:00:00.004-05:00

"The Day I Freaked Out On The Paleo Challenge"
By Wes Stoneman

There I was 16 days into the challenge and going strong. Had not cheated once! I was spending a lovely day with my family walking the trails at Ft Pulaski. We were all sitting down for a paleo picnic lunch when for some reason I freaked. I did a quick mental check list. Kids are safe, check. Dusti is ok, check. Got our paleo food, check. Weather is awesome, check. Enough fat is Wes's diet so he doesn't go crazy, oops! Here is a short list of what I ate over the next few hours... Wendy's #2 with a coke and a Frosty, Vinnie's Pizza, 1 Beer, Frozen Yogurt, and 1100 calories of Ben and Jerry's. I felt better and terrible all at the same time and even felt "hungover" the next morning. The take away on this story is... Paleo Works! I was feeling great and WODs were getting faster but I did not have respect for the power of food. I was eating paleo but I was not giving my body the right ratio of foods. Mostly I was not eating enough good fats for energy. This whole paleo, crossfit thing is a process. You have to find what works for YOU... not me or Drew or anyone else at the gym. You can follow basic guide lines but it is really a trial and error process. So KEEP trying and see what works for you!

MOD

Push Press

7,5,5,3,3

WOD

15 Min AMRAP

Ball Shot 15

Burpee 10

Toes to Bar 5

Couple of Reminders folks:

No classes this Saturday. Your CFHP coaching team will be traveling to Valdosta to attend the Greg Amundson certification. This is open to the public and spot are still available.
If you haven't listed your 2011 end-of-the-year goal on our goal board, it is the NEXT thing on yur BUCKET LIST.
Starting Saturday November 19th the 8am members-only class will go into winter hibernation and be replaced with an 11am competitors class (also members only).
Some of our rates have changed for all new athletes. Current athletes are grandfathered in through the end of the year, and those athletes on autopay will remain unchanged for the duration of their autopay.
We will hold regular classes the Wednesday before Thanksgiving. On Thanksgiving Day there will be 1 morning class at 8am. The Friday after Thanksgiving there will be an 8am and 10am class.

Tuesday

2011-11-08T01:00:00.001-05:00

MOD

Full Squat Snatch

1,1,1,1,1,1

WOD

5 Rounds

Thruster 8 Reps 135/95

Run 400 m

Monday Wess' Week

2011-11-07T01:00:00.000-05:00

MOD

Back Squat

5-3-3-3-1

WOD
"Cytomax!"

21-15-9

Ground to Overhead (95/75)

Med Ball Slam

Pull Ups

PS Tomorrows post will look more creative. The time change has the Stoneman household all jacked up!

BEER FRIDAY!!!

2011-11-03T20:02:00.000-04:00

FGB6: Thousands of Dollars - Raised. New PR's - Set. Limitlessness - Discovered.
Bro-Hug over Racked Barbell- Mastered!

...Leaving you guys this week with a heart warmer of Austin and Morgan. Aw love those 2! :)

WOD:

Run 800M
15 Hang Squat Snatch
Run 800
15 Squat Snatch from Mid Thigh
Run 800
15 Squat Snatch

GOOD LUCK TO ALL THOSE RUNNING THIS WEEKEND!

Thanks for another great week guys! Way to persevere yet again and find new ways to be limitless!
Love, Eileen

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Encouragement - This is what we do

2011-11-03T06:35:00.000-04:00

The early am classes have set some lofty goals for the end of the year. It really gets me fired up as your coach to know what your goals are and to see you move closer and closer to them every day.
10 am, noon, and afternoon classes it's your turn now. Write them up on the goal board for everyone to see.

Here's the second video in Greg Amundson's Goal setting series. (If you missed the first here it is) A great 2-minute story. What kind of story are you telling yourself about your future?

Leave your end of the year goal in the comments section below and you will be entered into a drawing for one to see Greg on November 12th in Valdosta with the rest of the Crossfit HP Coaches at his Self-talk and Goal Setting Seminar. (deadline is Friday at midnight)

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Thursday "FLUSH"

2011-11-02T22:00:00.004-04:00

Love this Pic!! Who would mess with these Crossfit Babes?!?!

WOD:

FLUSH!

3 rounds for Time
Max Reps in 1 Min

Wall Balls (20/14)

Hang Power Cleans (135/95)

Box Jumps

Toes To Bar

Rest 3o Sec Between exercises. Score is Total Reps.

Set your 2011 year-end goal today. 10am, noon, and afternoon classes - have your coach write your goal on the board. Only one goal. It must be performance-based. Be as specific as possible.

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Wednesday = AMRAP!

2011-11-01T22:00:00.003-04:00

Eddie and Berto at Fight Gone Bad 6!

WOD:

20 Min AMRAP

3 Wall Climbs

10 Up-Downs
( Thighs touch ground and stand up)

5 Parallette Pass-Throughs (STACK UP WEIGHTS in PLACE OF PARALETTES)
( Forward and Back = 1)

10 Grasshoppers
(Right + Left =1)

See WOD Demo video from Crossfit.com

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Congratulations Paleo Challenge Winners

2011-11-01T08:19:00.000-04:00

Congratulations on completing 30 daysof clean eating! Happy Halloween! Lets get onto the winners...This weeks individual winner Suzanne G 21points in burpees plus the write up and the crossfit total. She was not only strict for the whole week, she was also strict for the whole month!

The weekly winners were Suzanne M (week 1), Jason Doll (week 2), Bill Hannan (week 3), and Suzanne Giroux (week 4). If you haven't received your prizes, they are at the gym :)

And the team winner and overall undefeated team...The Flintstones (Team 2), awesome job team 2 way to stay with it all month. Not only did your team stay paleo, but you performed the challeges every week. Your prize is still to be determined. Right behind them we had team 1 and with only a difference of 18pts team 5 followed. Then team 4 followed close behind them with only a difference of 21pts.

The following people were also Strict for the full 30 days: Bill, Suzanne G, Mike Wilson, Jennifer S, and Penny. Awesome job everyone!

So the Challenge is over!!.......what now? You have a few options

The best option…try eating ONE non-paleo and see how you feel the next day (most people will go for dairy) see how it affects your body
The most popular…..have a big cheat meal! (I already heard people planning dinners)
Continue the diet and allow 1 cheat meal each week
Be hard core and continue for another 30 days!! A few people have mentioned that they are going to continue the diet and not eat a lot of sugar but allow for cheat meals here and there. That is pretty much what I do now. Every now and then it ends up being a week of cheats but I get to the point where I feel like crap and need to be back on it. It is really about what you can manage and what works for you. Now that you are not on the whole 30 you can try things like agave nectar, honey, coconut flour, coconut ice cream... etc these are all foods that are considered paleo and might help with cravings especially for ice cream. If you have any questions let me know.

We hope you learned a lot about food, cooking, strategy and planning, your own body, and most importantly, that you do have more control over what goes into your mouth. This is only the start of a lifelong journey to determine what fuels your body best in different situations. Don't be afraid to tweak and experiment. Pay attention to how your food makes you feel. It is more powerful than any pill.

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

"Gator"

2011-10-31T22:00:00.002-04:00

Emily and Laura used teamwork to come up with a creative solution to successfully complete a partner WOD!

WOD:

"GATOR"

8 Rounds
5 Front Squats (185/125)
26 Ring Push-ups

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Haaaapppy Haalloowweeenie!!!

2011-10-30T23:00:00.003-04:00

Steve and Eric posing creepy-cute in the spirit of Halloween!
Muahah ahahah ahahha.........

I had so much fun looking through our photo archives for pics to post on blog this week. My favorite pics all had common themes... friendship, teamwork, and cheerleaders. These are also the themes I love most about Crossfit, our box, and our athletes. So this week take a min to remember why you love WODing at CFHP and to appreciate our fellow athletes.

Halloween Costume WOD - October 31st. There will be NO 6pm or 7pm classes today!!

MOD: "THRILLER DANCE PARTY"

1) Dance off! That's right. Bring your best moves. Winners will be posted on white board.

WOD: "PARTNER PUMPKIN WOD"

800 M Run with Pumpkin. 20 Pumpkin Thrusters at each corner
50 Partner Pumpkin Sit-ups
50 Partner Pumpkin Passes
(Partners stand back to back. Twist and pass pumpkin around both bodies. 1 full rotation around bodies = 1 rep)
800 M Run with Pumpkin. 20 Pumpkin Thrusters at Each Corner

*15 Burpee Penalty for putting the pumpkin down

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Sunday's Team Throwdown

2011-10-29T13:21:00.000-04:00

Sunday is the last day of the Beyond the Box Challenge. Teams will go head to head in a wod for final points and bragging rights. (And just because it will be fun). Here's what you need to know.

Arrive by 11:30 if you want your percent body fat measured.
Be prepared to WOD.
We'll take pictures too incase you want to compare to a before picture.
It won't be an official potluck, but we'll make Paleo Smoothies for recovery. If you want to bring something to share go for it.

We won't neglect anyone who didn't compete in the challenge, if you wanna come WOD at noon too that is fine. Don't forget! You can still earn some extra points by submitting a description of your 30 day experience - what changed, what you learned, harder or easier than expected, strategies that worked, etc. We'll compile these to use for the next challenge. Also on your scoresheets, you'll get a bonus point for each PR on the CFT if you did it today.

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Beyond The Box Challenge - final countdown

2011-10-28T10:04:00.003-04:00

I am so proud of everyone who made the committment to eating cleaner and stuck with the Whole30 program from 30 days. So many of you have become leaner, woded harder, and learned more about yourselves in the process.

It's not over yet. Sunday is the last day of the challenge. Your points will be due Sunday at midnight.
I know some of you have been tempted to give-in a little early since you have made it this far - a little butter here, added sugar there, etc. But you made a committment. So for TODAY, SATURDAY, and SUNDAY your daily point for staying clean is tripled. You'll get 3 points for each you stay clean.
We'll do the Crossfit Total Saturday morning at 8am (if you need to do it today, text me).
We'll have the team Throwdown on Sunday at High Noon. I know its short notice. You won't be penalized for not being there, but teams with more athletes will be at an advantage.

Don't forget to email your experience to Becca for some bonus point. And team 2 has been rocking out the burpees at the am classes so I hope everyone else isn't falling too far behind.
Looking forward to celebrating with all of you!

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Rope Climbs and Pull-ups count me in

2011-10-28T09:04:00.000-04:00

1000 words Jen S.

MOD: Rope climbs!!!

At least 5 rope climbs for those of you that already know how, and for those of you that don't know how to climb a rope, today is the day to learn how!

WOD:

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Score is number of pull ups completed.

Congratulations to Kelli Boyd who got her first pull up yesterday! Hard work pays off, nice job!

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Performance Driven, Goal Focused, Limitless Potential

2011-10-27T09:54:00.001-04:00

Contest! We're giving away 1 free pass to join the CFHP coaches to see Greg A on November 12th in Valdosta. Read on for more information on this life-changing seminar and rules for entry.

It doesn't take long to understand that there is a HUGE mental component to crossfit training. Coach Glassman said to Greg Amundson, "The biggest adaptation to crossfit takes place inbetween your ears."

Since that day Greg has been on a quest to drive performance through positive self talk and goal setting. Greg is known as the original fire breather, continues to hit PRs a decade into crossfit, and now uses his experience to lead and motivate athletes and coaches with his Goal Setting Seminar.

Here's a great (free) video from the Crossfit Journal

Goals are everything. Without one, you're just working out, spinning your wheels, and never really knowing if you are improving or not. It's sort of a miserable way to spend your life.
There are about 60 days left in 2011. I know! Where the heck did it go??? Are you going to do something you've never done before or are you going to be in same place you are now? It's goal setting time.
Next week the goal board goes back up. Each athlete will set one goal. It must be performace based - something you DO! Something we can witness.

Now, to win attendence to the seminar all you need to do is make your goal publicly known on the comments section below. When you post your comment include your name. You may need to hit a post multiple times, but it has gone through when you see a message that says, "Your post will appear shortly". 3-2-1-Go.

C
Here's a little bit to get you going.

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer

Everybody's working for the weekend

2011-10-27T09:26:00.000-04:00

Nothing like a good Burpee pic to get you going. Nice job Dana.

MOD: Handstand walk practice. We often see handstand walks in workouts, but dont often get a chance to get comfortable with them off the clock, so here is your chance! If you aren't comfortable walking on your hands yet, get comfortable holding a handstand for as long as you can. Maybe grab a parter and have a handstand holding competition! Enjoy!

WOD: For time:

100m oh walking lunge 25/10lb plate

100 sledges

100m oh walking lunge

After the first OH lunge walk leave your plate at the 100m mark and run back to the gym. After the sledges run back to your plate and lunge all the way back in the door.

Nutrition Challenge: Bonus 2 points if you send in a brief write-up on the Paleo Challenge Experience (the good, the bad, the ugly). What did you learn? What did you unlearn? Email this response to Becca or post it on our Facebook page.

Volunteer with us at the CFHP Water Station at the Rockn'Roll Marathon on Saturday Novemeber 5th. All volunteers must Register Online: www.runrocknroll.com/savannah/volunteer