After the last two days at the grocery store I had to write a post about signs in the store, most specifically, Gluten Free. I know there are always trends, and fad diets and “buzz words”, but I have to laugh at the new one. In years past it is “fat free, sugar free, etc”, but now the craze seems to be “gluten free”. I guess that advertising gluten free is not  bad thing since there are people with gluten allergies, but the amount of signs that say gluten free are crazy. Especially when they are listed on items  that never, EVER have gluten, like deli meat, butter, milk, etc.  Here is the best part of the story. Brandon and I are at King Soopers getting deli meat and we notice all the signs that say gluten free so we decide to see if the lady behind the counter knows anything...Read more

Tomorrow is our first ever Friday Benchmark day.  Each week on Friday we will select a different Benchmark WOD to do, whether it’s a Hero WOD or one of the Girl WOD’s.  Each week will present a different challenge, and at the same time allow us to monitor our progress.  WOD: “Randy” For Time: 75 Reps Power Snatch 75# Men 55# Women Extra Credit 3 Rds for Time: 25 Hip Extension 25 Knee to Elbow Below is an excellent link to the Burgener Warm Up.  This video demonstrates a warm up routine put together by Coach Mile Burgener who is the owner of Mike’s Gym in Bonsall, Califorina. He is an Olympic lifting expert and a great Functional Fitness coach.  This warm up incorporates all the correct moves involved in the snatch and really another Olympic lift.  We will start to incorporate this warm up in to our daily dynamic warm up routine.  In...Read more

1 Rd For Time: MB Clean x 30 20#/14# Push Press x 30 75#/45# Sumo Deadlift High-pull x 30 75#/45# Push-Up x 30 Deadlift x 30 135#/95# AbMat Sit-Up x 30 Crystal: 22:52 Jake: 16:48Read more

Ingredients: 1 Bell Pepper 1 Cup Cherry Tomatoes 2 Cups Cucumber 1/4 Avocado Small amount of Fat Free Italian  or Balsamic Dressing(look at the sugar content and make sure it is low <5g and the calories should be low as well) Cut all ingredients into bite size pieces, combine in bowl, and mix in dressing. You can eat this just as your carb/fat or make it a balanced meal by adding grilled chicken, steak or fish. If you don’t add the protein to the salad make sure you are eating it on the side. As listed above it is 2 blocks carbs and 4 blocks fat.Read more

Plyo Work Box Step Offs 1 x 10 Vertical Jump 2 x 8 Full Squat Jump 2x 6 Split Squat Jump 2 x 8 ea Lateral Jump 2 x 30 sec WOD Four Rds each for time: 800 meter Run Rest as needed between Rds Aaron: 3:44, 3:56, 3:55, 3:36 Shannon: 3:29, 3:27, 3:20, 3:20 Rick great job finalizing the basic skill intro portion.  You rocked the MB clean, Sumo Dead lift high-pull, and Dead lift.  I know those legs were hurting after all the squat work yesterday, but you pushed hard and kept great form good job. Jolene and Ms. E you two did awesome with the squat series today.  At first both of you were fighting habits that have hindered you for years, but you worked hard and slaved most of the habits (especially with your overhead squat).Read more