CrossFit Total – Part 3

6 Jan 2010 | 2 Comments | posted by vero | in G7 CrossFit of Laredo

Benchmark WOD
CrossFit Total – Part 3
1-1-1 Shoulder Press
followed by:

(4 rounds)
3 Shuttle Runs
15 Knees to Elbows

Post times, lifts, comments, etc. to comments section or the new forum.

Class Schedule for Thursday

The 7:30p.m. class will be cancelled tomorrow (Thursday). Please feel free to attend our 5:30 p.m. or 6:30 p.m. class that day.  The new schedule will begin next week.  See below for details.

New Schedule

Our new class schedule starts next Monday, January 11th.  Please remember that you must still sign up for classes, but you are able to pick and choose what classes you would like to attend.  Hopefully this will allow greater flexibility with your schedules, and still allow us to continue to provide you with the best coaching possible.

Beginning January 11th:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5:30 a.m.		5:30 a.m.		5:30 a.m.
9:00 a.m.		9:00 a.m.		9:00 a.m.
					10:00 a.m.
					11:00 a.m.
5:30 p.m.	5:30 p.m.	5:30 p.m.	5:30 p.m.
6:30 p.m.	6:30 p.m.	6:30 p.m.	6:30 p.m.
7:30 p.m.	7:30 p.m.	7:30 p.m.	7:30 p.m.

Primal Challenge – Recipe

Primal Stuffed Flank Steak

Charm City Kettlebells posted this great recipe.  There’s a lot you can do with some meat and a variety of vegetables.  Be creative and don’t forget to share your recipes with the rest of us in our forum.  From what I hear, everyone is doing a great job trying to follow the nutrition recommendations.  Remember that you can talk to your assigned coach about any questions you have regarding the challenge/nutrition.  Keep up the good work, everyone!

Discussion Forum

Don’t forget to sign up for the discussion forum we added to the site.

CrossFit Total – Part 2

5 Jan 2010 | 6 Comments | posted by vero | in G7 CrossFit of Laredo

Burpees & Deadlifts

Benchmark WOD
CrossFit Total – Part 2
1-1-1 Back Squat
followed by 5 rounds:

5 Front Squats
100 m run

Today, we will attempt the back squat portion of the CrossFit Total benchmark.  Bring your journals to record your lifts and compare to your previous attempt 3 months ago.  Also, post lifts and times to comments.

Primal Challenge has begun!

Try your best to follow the nutrition guidelines we have provided you with and you will definitely see results.  Let us know if you have any questions about the guidelines we have recommended and we will answer them in class today.

Here is another recipe we previously posted about. Spaghetti squash is such a great substitute for flour spaghetti and there is so much you can do with it.  I apologize for re-posting recipes that we have included on the site before, but I know that many of our members are new and are not aware of these recipes.  Try it out and let us know what you think!

New Schedule

Our new class schedule starts next Monday, January 11th.  Please remember that you must still sign up for classes, but you are able to pick and choose what classes you would like to attend.  Hopefully this will allow greater flexibility with your schedules, and still allow us to continue to provide you with the best coaching possible.

See “Schedule” section for details.

New Discussion Forum

We have added a discussion forum to the G7 website.  We are all in this together and any information we can provide to each other to aid in the process of getting fit will help.  Please feel free to use the discussion board to communicate with other G7 athletes and coaches. You can use the forum to keep track of your training, share information on nutrition and recipes, or discuss workouts, exercises, etc.

CrossFit Total – Part 1

4 Jan 2010 | 6 Comments | posted by vero | in G7 CrossFit of Laredo

Anigabi (23 mos.) perfecting her deadlift

Benchmark WOD
1-1-1 Deadlifts
100 Burpees for time

The CrossFit Total benchmark will be split up over 3 days this week.  Today, we will attempt the deadlift portion of the benchmark.  Bring your journals to record your lifts and compare to your previous attempt 3 months ago.

Primal Challenge Starts today!

The best advice we can give you as you approach this challenge is to start off your day with a nutritional primal breakfast.  Traditional breakfast foods tend to be very carb-heavy and almost always contain some sort of grain, but they don’t have to.  Eggs are a great choice for a quick and easy breakfast, but there are plenty of other recipes and ideas out there.  We’ll try to post some recipes over the next few weeks, and please feel free to share any ideas you have with the rest of us.

Here’s a recipe for a breakfast sandwich we posted about several months ago.  You should also try doing a search for recipes within our site to see all the recipes we have posted in the past.  It should be a good selection to get you started with the challenge this week.

It is not too late to participate in the Primal Challenge.  If you still would like to sign up, please e-mail vero@g7crossfit.com and arrive 15-20 minutes before your class time today.  The challenge buy-in is $20.  The winner will receive the collected money as well as 1 month membership free.  Good luck, Athletes!