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Sep. 3-6 - Closed for Labor Day Sep. 7 - lululemon Trunk Show from 5:30-7:30pm. Athletic apparel for men and women...bring your credit card! |
Hoodies and Long Sleeve T-shirts on sale. Place your order by Sep. 30th. |
Go out, have fun, and enjoy your long weekend!!!
What to do when you are “Crossfit-less”
EAT!!!
1) Eat
2)Ice Baths
3) Practice lifts with a broomstick
4) Do some out of town WODS located here
5) Go hunting
6) Learn the ukulele
7) Flex in front of mirror
8 ) Practice Muscle ups
9) Take handstand pictures of yourself in bizarre places
10) Be with your family and friends.
400 m walking lunges.
*A reminder that we are closed tomorrow (9/3/2010) and will be back Tuesday (9/7/2010)
Sandra performing the Lunges at the Survival of the Fittest.
Crossfit HQ had an interesting article about the burning sensation on your legs during WODs. It’s a must read for everyone. Click below
Coach Rey learned this skill from his Native Land through many years of hunting wild coconuts and rabid bananas.
Three Rounds for time of :
5 Rope climbs (or 1 min rope hold)
21 Ring Dips
50 Squats
*Just a friendly reminder that our box will be closed September 3, 4, 5 and 6.
Hey Ladies, need a little bit of inspiration? Well this one is for the ladies.
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008
20 min. AMRAP of
2 Muscle Ups (or 2 pull ups and 2 dips)
4 Handstand Push ups (or handstand hold for 30 seconds)
8 Kettlebell Swings (70/53)
Do you consider yourself as a leader, or a follower? What constitutes as a leader? Read Solitude and Leadership article and have a new perspective on the Hero WODs.
"I think I can, I think I can I think I can"
Three rounds for time of:
30 Wallball shots (20/14)
30 Squat snatches (75/50)
*Remember boys and girls — hit the red mark or above the red mark when performing wall ball shots.
This is a must read for everyone, but I am sure the men would take interest in this article. Click here for more.
The Fall Challenge is here, and it’s bigger then our last one. The challenge will be open to all AK CrossFitters and is a little different then our previous challenge.
When: The 8 week Challenge begins on Monday, September 27th and ends on Saturday, November 20th (right before Thanksgiving).
The Lowdown: There will be a Men’s and Women’s Category, and the winner will be determined by the person who increases their lean muscle mass to fat ratio the most. In order to determine this, Bodymetrics will be coming with the Bod Pod on Thursday, September 23rd from 4-8pm. The cost is $39 for the test and another $39 for the retest on Saturday, November 20th from 9:30am-12:30pm. We will also be taking before and after pictures on those two days. Please wear a bathing suit or sports bra and shorts (and no, these pictures will not be posted anywhere and will only be viewed by the AKCF Staff).
How: Signup here. Use the code XFIT
Sweet Prizes: The top male and female will win:
This is not a Paleo Challenge although we do strongly encourage participants to do Paleo during the challenge, and we will be posting articles and recipes about Paleo throughout the 8 weeks to keep you motivated and provide you with some great resources to set you up for success! We also recommend you keep a food and workout log so we will be putting the AKCF Logbooks on sale for $10 the week before the challenge starts (sale ends on 9/25).
All participants in the challenge will receive a bag from lululemon, a 25% off card for Urban Pl8 and a coupon from Natural Body.
On March 6th, John David attended the nutrition seminar on Paleo and it really made sense to him. It was presented in a non-threatening, non-judgemental way, and the instructor challenged the group to do it for one day and be very cognizant of how you felt, your mood, energy level, etc..
John David can now do pullups without the assistance bands, and his stamina during Bootcamp and CrossFit workouts is much better while his flexibility has increased dramatically. His clothes fit better, and he feels more confident throughout the day. He has small cheat snacks several times a week (ice cream is so delicious), and strongly recommends giving Paleo a try for a day. See how you feel. If you feel good, try it another day. It will quickly become habit, and as the unnecessary weight you are carrying begins to fall off you will be hooked. You will be amazed what kind of caveman or cavewoman body is dying to show through.
Teams of 4
"Like pretty little maids, all in a row." 100 points if you know what that movie that quote is from.
800m med ball run
-100 jumps side to side over a parallette
-100 push ups
-100 squats
-100 sit ups
-100 med ball cleans
-100 medball situp throw / catch (25 each)
800 med ball run
Must run as a team – one team member must carry the med ball during the run but team members can take turns carrying the medball.
Each member does 25 reps and team must complete each exercise before moving on.
Med ball situp throw / catch – stand approx 8-10′ away from each other.
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
Ten rounds for time of:
10 Thruster (95/65)
10 Ring push-ups
“Strategy and the Games” with Tommy Hackenbruck, CrossFit Journal preview video [wmv] [mov]
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.
Two rounds for time of:
24 Deadlifts (155/105)
24 Box jumps (24″)
24 Wallball shots (20/14)
24 Bench press (115/55)
24 Box jumps (24″)
24 Wallball shots (20/14)
24 Squat Clean (75/45)
Breck Berry interview from Day 2 at the 2010 CrossFit Games – video [wmv] [mov]
