9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
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01.20.2012FRIDAY
Get ready and get signed up. The Paleo Challenge will start this coming Thursday January 26th. We are starting a little early so we can party it up after the March of Diems ThrowDown. The challenge rules and guidelines will be out by Monday morning but we need you to get signed up NOW. The cost will be $10 per person and we will have scheduled time slots Mon-Wed to come in and get weight, measurements and before pictures. This will be tough and the rules will be strict. We will be following the Whole30 guidelines. The results will be real and real crazy so challenge yourself to do this. Also, any of you that can make an appointment to go get some blood work done at your doctors will recieve some credit as some of the guidlines will include the hard work put in. There will be an essay to write at the end telling us your experience as well as a Facebook page to continue posting feelings and thoughts through the challenge.....this will all be taken into consideration as we PICK a winner. That is right, we will choose a winner. Although measurements and weight are a huge part of the challenge they will not be the only thing that counts. This is about getting healthy and being strong. It is about COMMUNITY!!! Let's do this......oh yeah did I mention the winner/winners will get some FREE CROSSFIT...yeah...it is gonna be some sick prizes!12.07.2011WEDNESDAY
HELP US...we want to help keisha but we need to do it soon. Bring in a donation as soon as you can...if you had other ideas get with me and lets make it happen!
A woman.
A momma.
A friend.
Our neighbor.
Abandoned by her family.
Raised by the government.
Living in the projects.
Hope lost.
But now she’s done. She’s had enough, and she wants more.
This Christmas season, you have an opportunity to make a real change in someone’s life…Not by serving soup, or buying groceries, or gifts and toys that will one day wear out, but by helping an individual become independent.
“Keisha” is a 34-year-old reluctant resident in local public housing and the mother of 5 children ages 16 years through 6 months. Abandoned by her husband many years ago, she’s been raising them alone with assistance from the government. And raising them beautifully (sweet, kind, beautiful children in AP classes and on A-B honor roll) But she wants more…she wants out of the system. And she wants away from her ex-husband who threatens them regularly.
Recognizing that her life wouldn’t change unless she did, Keisha made some big life changes.
She placed her baby in day care.
She got a job.
She invited us into her life. To help.
And this is where I’d like to invite you to join us in her life. To help.
After hard work, money saved, and still a long road ahead of her, Keisha has found an apartment that she is able to rent on the outskirts of town. What she needs now is money to have her utilities turned on.
Will you join us?
Really. That’s it. That’s all she wants. In her words: “Moving is our priority. I don’t even care about Christmas presents for the kids right now.”
But could we do that too??
11.28.2011MONDAY
We NEED thoughts and ideas from you….here is a story from someone we know and love…Do we want to help? What can we do…..ideas please to my inbox and I will share ideas as I get them. DO YOU want to get involved?
A woman.
A momma.
A friend.
Our neighbor.
Abandoned by her family.
Raised by the government.
Living in the projects.
Hope lost.
But now she’s done. She’s had enough, and she wants more.
This Christmas season, you have an opportunity to make a real change in someone’s life…Not by serving soup, or buying groceries, or gifts and toys that will one day wear out, but by helping an individual become independent.
“Keisha” is a 34-year-old reluctant resident in local public housing and the mother of 5 children ages 16 years through 6 months. Abandoned by her husband many years ago, she’s been raising them alone with assistance from the government. And raising them beautifully (sweet, kind, beautiful children in AP classes and on A-B honor roll) But she wants more…she wants out of the system. And she wants away from her ex-husband who threatens them regularly.
Recognizing that her life wouldn’t change unless she did, Keisha made some big life changes.
She placed her baby in day care.
She got a job.
She invited us into her life. To help.
And this is where I’d like to invite you to join us in her life. To help.
After hard work, money saved, and still a long road ahead of her, Keisha has found an apartment that she is able to rent on the outskirts of town. What she needs now is money to have her utilities turned on.
Will you join us?
Really. That’s it. That’s all she wants. In her words: “Moving is our priority. I don’t even care about Christmas presents for the kids right now.”
But could we do that too??
11.09.2011WEDNESDAY
November 3, 2011
I know I talk about CrossFit a TON on this blog (and I swear I don’t work for the company!). Thing is, with all that CrossFit has done for me, I feel it’s my duty to relay the vast benefits on to other women if only to educate and inform. Having said that, if you have an aversion to hard work, read no further.
But if you love the adrenaline rush of hitting new PBs (personal bests), constantly challenging yourself with new exercises and techniques, and always improving your fitness level, read on.
Here are 8 reasons why you (or a woman you love) should give CrossFit a shot:
1) It’s always challenging you to learn new exercises, so it keeps workouts fresh and exciting. Walking at an incline on the “dreadmill” 30 minutes a day, 5 times a week? No, thank you. There are more fun (and productive) things to be done!
2) It strengthens your core (WITHOUT doing 200 reps a day of ab-specific work). CrossFit includes so many compound exercises that whether or not it’s your goal, you will build core strength. So, once you inevitably peel away fat you’ll have some amazing abs to show for it.
3) It burns calories like crazy. Try doing one of the WODs (Workout of the Day) with running + compound lifts (like deadlifts, weighted squats, or cleans). It is not only exhausting but also brings you into a whole other realm of calorie burning. Workouts like this will keep you lean and mean.
4) You’ll get more muscular. And I’m talking about the lean, athletic, fat-burning, awesome kind of muscular. Don’t believe me? Check out this video and try to argue otherwise. “Skinny fat” is nowhere to be seen. 
5) You will feel like the energizer bunny. I know, weird that exercising actually gives you energy, right? CrossFit is no exception.
6) It increases confidence in the gym. I have worked out with so many women who are deathly self-conscious about entering the “men’s area” of the gym. You know, where all the barbells and plates are (aka, the good stuff). After you bite the bullet and tackle a few of the heavier CrossFit workouts you’ll never harbor that fear again.
7) It increases confidence OUTSIDE of the gym. After completing a killer WOD, I can tell that my sense of accomplishment carries over into everyday life. I can tell that it does this for other women too. I taught a young female client how to back squat in the “men’s area” last night. She simply glowed with accomplishment afterwards… Or maybe that was just sweat?
8) It’s an investment in your future. Like you, I don’t want to suffer from bone density issues when I’m 50. I want my fitness level to bounce back as quickly as possible after I have kids. I want to continue to feel strong and powerful into my 40s, 50s, 60s, and beyond. If you do too, now is the time to make the investment.
Train hard,
Steph
PS…
Here are some more resources about Women & CrossFit:
http://games.crossfit.com/features/women-2011-reebok-crossfit-games
http://orangecoastcrossfit.com/crossfit-for-women/
http://blog.fitnesstown.ca/2010/07/01/why-women-need-crossfit/
11.05.2011SATURDAY
We are getting close so it is time for step one of getting you ready to compete in the "OPEN" . Jake is working on individual programs for each person that is on the board! These programs will be VERY similar and differ mostly by technique/weight. The individual programs will be meant to focus on Olypic lifts and technical movements like the Double-under! The first step is some POST WOD "work" for building capacity. These post WOD works are made to be hard and short!
Here is what we did. We split each person into a group for those who need more work in gymnastic movements and thos who need more weightlifting. We do understand that some need work in both this is just what we think is more important per person. Remember that this takes a bunch of time an is mostly important for CAPACITY / WORK !! Also, the individuals are taking a while as well so we hope to have them done to start the second week of November. Any other team questions shoot Jake and email jake@crossfitinnovate.com
GROUP A = Gymnastics
GROUP B = Weightlifting
Jeremy H- GROUP A
Slade M- GROUP A
Tyler S- GROUP B
Scott N- GROUP A
Nick L- GROUP A
Clay J- GROUP A
James H- GROUP A
Matthew D- GROUP B
Taylor H- GROUP B
Adam L- GROUP A
Cole M- GROUP A
Jimmy C- GROUP B
George R- GROUP B
Robby H- GROUP A
Cara L- GROUP A
Stephanie R- GROUP A
Danielle K- GROUP B
Bucky- GROUP B
Madison M- GROUP B
Jessica V- GROUP A
Lindsey R- GROUP A
Amanda W- GROUP A
AK R- GROUP B
Claire H- GROUP A
We will post different stuff 2-3 days a week for POST WOD work per GROUP!!! HAVE FUN!
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