Sorry the post is so behind, but it is summer already!

Another Fabulous birthday celebrated at the gym on Friday Aug 13th for our very own Tamara…who turned …..ahhm…can I say it???

41!

As most of you know, our very own JROB celebrated his 19th birthday this past Friday CrossFit Style. The work out was a lot of fun and we had a great turn out.  Even after celebrating a big night out with friends,  Jake still managed to show up first thing Saturday morning for a celebratory Fight Gone Bad WOD…..and boy was it ever a fight gone baaaaaddddd!!

Jake is also leaving us on Tuesday for school and to play some football at Simon Fraser University.  Jake has shown great dedication to his training and sport and has worked very hard to get in shape for his big year at school.  We are sad to see him leave us, but wish him all the best.  We know you will do us proud Jake!

Jake, you will be missed!

Happy birthday wishes went down in the gym today to celebrate Tara turning 38 this weekend.

Post Birthday WOD

 Tara’s Birthday WOD

 DOB 7-25-1972

 Age 38

In teams of 2 complete the following (only one member working at a time)
7 Snatches 35/55#
25 Squat Cleans 55/75#
1972 lbs of O/H Squats (any weight – adding up as you go)

then, each member of the team must each complete
38 kb swings 35/55#
380 m run
38 box jumps 20/24″
380 m row
38 double unders
ad nothing else makes a birthday wod more fun than finishing off with
38 burpees

Happy Birthday Wod’s were done twice this past week and Julia A did both of them.

Thanks to everyone who came out to enjoy the festivities……

Hope you had a chance to watch the CrossFit Games this weekend the work outs are amazing and the athletes are truly elite!  Look out for some of the wod’s to happen over the next few weeks at the gym.

Look who’s having a birthday this month at CrossFit Crux

Oh wait……..that’s just Dave in his birthday Suit!

But these ladies are!  Our very own Julia A turned 11 years old today….

and not so long ago, these gals celebrated their birthdays….Ryley R , Claudia P and this past Saturday, celebrating her Big 40  was Jen B.

And just so we don’t forget, Cori A is celebrating a birthday this Friday and our Paleo challenge winner Tara L  will be celebrating in her own style next Sunday.

If you see any of the birthday girls in the gym, make sure to wish them a Happy Birthday CrossFit Style- (aka paddy wacks) or better yet, come out for one of our Birthday Work outs, starting with this Thursday at 5 pm.  It will be a ton of fun!  ( and by a ton, I mean a lot- imagine all those years we have to add up for the reps?)

The heat is on and it feels more like a hot yoga class these days over CrossFit!

Enjoy the heat, but make sure to bring extra water to class and take needed rest periods.

Some CrossFit this past weekend Cottage Style.

If you need any work out ideas for your weekends check out the body weight exercise work outs on the Newsletter page on this website.

I have also uploaded all the recipe links from our Paleo Challenge.

We’re back and in full force dealing out Vegas style work outs all week long……

Lots of reps have been at stake especially BURPEES- I mean really, enough already!!!

 Birthday wishes go out to Lisa and Maria who both celebrated Vegas Style work outs this week.

And look what Sean and I found during our trip to Vegas-

The bellagio has their own version of Paleo- go figure?

and all the tasty “Palio” food that we never touched- right ROB?

Congratulations to our top Paleo Challenge Winners:

Paleo Challenge Winners

Tara & Terry. 

Way to go crew, you all did amazing!  Lot of pounds and inches shredded along with awesome PR’s in Fran times and max pull ups.

1st Place:  Tara Lawlor & terry Rowland  (cash prize)

2nd Place: Linda W & Dave T  (1 month membership)

3rd Place: Sarah L and Doug K  (gift package)

Keep up the good work!

Well we are on the last few days of our Paleo Challenge.  People are really dialing in their diets and making changes for life. (we hope)

Gym records are being met and PR’s are filling up the leaderboard:

Congrats to those hitting their first, if not double digits, in deadhang pullups.

Sarah L- 1, Jen B-3, Tamara – 4, Josephine-8, Cindy -10

Jake  & Dave H. -4, Jason -5, Rob L &  Allen & Rob R -6, Steve -9, Doug-10,

Rob H-11, Chad-12, Terry-13, Sean-19

And those Deadlifts:  Jake with a whopping 415 lbs (and there is still room to go),

 Sarah L- 200 lbs (WOW), Rob L &  Allen -325 lbs, Claudia-175 lbs (woo hoo),

Josephine-170# and the list goes on……..

Make sure to get your sleep tonight and eat well tomorrow as you all know Friday brings - FRAN and your final weigh in for the challenge. 

Who will be crowned Paleo King

& Paleo Queen

Will it be you??

Check out the Crux gang and K-Star

Sean, Tamara and myself had the pleasure of attending Kelly Starrett’s Movement and Mobility certification this past weekend hosted by CrossFit Colosseum.  The day was spent learning about injury prevention and treatment and how to increase your range of motion and flexibility through foam rollers, stretches and of course the lacross ball.  We also discussed preparing an athlete for their own  “ready State” and how CrossFit is the perfect way to deal with any deficiency because it is all about eliminating weaknesses.  As Kelly stated ” By forcing yourself to break down barriers to performance, CrossFit will move you closer to the ready state and the elite fitness that comes with it.”

You can find Kelly’s complete series in the CrossFit Journal.   If your not a subscriber to the journal, YOU SHOULD BE, but speak to Sean and or Cindy if you want to check out the video’s.

Enjoy the Heat and remember to bring in lots of water with you to the gym this week…it’s smokin’

You can also read Kelly’s blog here http://sanfranciscocrossfit.blogspot.com/.