20/15 Calorie Row
10 Thrusters (115/80)
20/15 Calorie Row
10 Thrusters (115/80)
15-12-9-6-3 reps of:
200 Meter Row*
*Following each round
80 Double Unders
80 Air Squats
800 Meter Run
40 Kettlebell Swings (70/53)
40 Hollow Rocks
400 Meter Run
AMRAP 18 of:
30 Thrusters, 95/65
30 Box jumps, 24/20"
30/24 Cal Row
30 Toes 2 Bar
21-15-9 reps of:
Squat Snatch, 95/65
Chest to Bar Pull-Ups
150 Double Unders
Buy-in: 50 Wallballs (20/14#)
12 Deadlifts (185/135#)
12 Bar-Over Burpees
Buy-in: 35 Wallballs (20/14#)
9 Deadlifts (225/155#)
9 Bar-Over Burpees
Buy-in: 20 Wallballs (20/14#)
6 Deadlifts (275/185#)
6 Bar-Over Burpees
800 Meter Run
30/25 Calorie Row
20 Clean & Jerks (115/80)
The whole life challenge is beginning soon. For those who are interested in losing weight, learning better habits and becoming more lean let me know. Our members have seen great results. We would love to have you on our team. Click the button below and choose Blue Valley CrossFit as your team!
WANTED: People who want to improve their lives by improving their fitness. Requirements are the following:
Coachable: You must have a willingness to learn, and to do your best to do the hard stuff--not necessarily what you want to do, but what you need to do.
Open to community: We're all in this thing called life together, and we're all choosing to improve. You will be encouraged, and will be expected to be a positive encouragement to others.
No complaints: We all have excuses, we all have days when we don't feel like doing the hard stuff. This is when growth occurs. Keep a positive mindset.
Ever wonder how people are able to stay so fit and stick with their exercise routines? It's easy! THEY SHOW UP. That pretty much sums it up. I always tell people the hardest part of CrossFit is showing up. If you can do that, we will take care of the rest. We'll provide you with a workout, show you how to do the movements, and scale it to your ability. Don't be that person who is afraid to start, afraid you will not be able to do the workout, afraid that you might actually be able to attain your goals (that last bit was sarcasm my friends).
This week one of our members brought in her almost 80 year old mother to workout. We scaled the workouts to what she could do, and she loved it! She came back every day this week, and now she's more fit.
What is holding you back? Want to lose that extra 40 pounds you've been carrying around? Want to have better balance and mobility? Want to compete in a marathon or triathlon? Want to be able to play with your kids and grandkids? Want to be more fit? Want better health? Want a better life?
S H O W U P .
Blue Valley CrossFit Christmas Party:
December 19th 7pm at the Harrison House. Bring a plate of goodies to share and we will provide the food. For those who want to participate we will also be having a long sock exchange. (Talk to a coach for the address to Harrison House.)
"Dr. Barry Sears, regarded as 'one of the foremost omega-3 experts,' recommends at least 2.5 grams of EPA and DHA should be your minimum daily potency intake to maintain optimal health."
Bottom line: Wanna be less efficient at storing body-fat? Wanna have an omega-3 ratio-level that promotes wellness rather than illness? You answer should be Yes to both questions btw.
Then start eating seafood regularly, like almost daily, or supplement with omega-3 fish oil, specifically EPA and DHA.
Most labels are in mg, or milligrams, which translates to thousandths of grams. If one capsule contains 400 mg of EPA, and 100 mg of DHA, then you should be taking 5 capsules per day, in order to meet the 2.5 grams daily as recommended by Dr. Sears. The math breakdown looks like this: 400 + 100 = 500 mg, or 0.5 g 0.5 X _____ = 2.5 _____ = 5 You see what I did there? I know how to do math!
What I personally do? My brand has 900 mg per capsule, so I take 4 per day, as I'm not the best eater when it comes to a variety of food sources, so I go a little overboard, just in case. 1 in the am, 1 at lunch, 2 at dinner, or supper, if you prefer.
This doesn't require any elimination of foods from your diet, so it should be doable, unless a physician has told you not to for some reason. Start here, get this right day in, day out, and we'll move on from there. This step will get you just a little bit better today than yesterday!
adapted from Texanerin Baking
Servings: 6 cupcakes
***I used 3 eggs instead of applesauce and I left our the expresso powder since I had none. I used 4 Tablespoons of stevia for the cupcakes and 2 Tablespoons for the frosting
Thanks to all who came out and participated and donated to a great cause. FrankenFran is always a great time and a great way to contribute to the continual fight against Ovarian Cancer.
20 min. AMRAP, up the ladder, of:
Power Clean, 205/140
Teams of 2, 1 working at a time.
2 rounds of:
75 Bench Press, 135/95
75 Cal Row
CONGRATULATIONS to these folks for completing the latest Whole Life Challenge, listed in order of highest to lowest point totals:
Without exception, everyone showed an improvement in work capacity on their benchmark workout, as well as a loss in weight on the scale and/or a loss in inches in the places that matter.
The biggest improvements came from a combination of consistent exercise participation and eating well. Some improvements resulted from sporadic exercising and good eating, with the smallest improvements coming from some exercising and continued what I would classify as poor eating habits. Of particular note was an improvement in work capacity from better nutrition, with very little to no exercise participation, actually showing a greater percentage improvement than doing a lot of exercising and not changing eating habits much. This small sample size shows once again where the CrossFit prescription gets it right:
So where do we go from here? Your body is your laboratory. Continue with what you know is working. If the challenge proved too restrictive, then add what you "need" back into your diet, whether it be dairy, or gluten, or complex carbs, but add these back in one at a time, to determine if these items benefit you, or if you are intolerant of them, resulting in poor performance or feeling poorly. If you add everything back in, and you're back to the diet you were following before we started this journey, then you just took a 2 month detour really for no apparent reason. The point of the challenge was to show you what you're capable of, and how your body performs at its best. Also, there's something to be said for reflections, and commenting to your fellow life challengers. It's better to be positive toward others who are making a change, as well as acknowledging your own progress. While you were encouraging one another, others were celebrating the crap they were eating, and drinking. There's no reason to celebrate eating crap really-it's much better to celebrate successes, and I know your fellow challengers appreciated it. That's what we're after-successes!
Remember when we were kids and our friendships and family were all that mattered. Yeah we had school and other family obligations, but they paled in comparison to the excitement over time spent with those 2 or 3 people. These friends you could count on for anything. They would listen to you air your anger over your brother or sister. They stood by you when a bully was picking on you. They were the one person you knew you could tell anything to and they were not going to judge you.
Now, don't get me wrong, I realize that life was simpler back then. Life today offers so many distractions; Sporting events, PTO, work, time with family, and the list goes on and on. But what if I told you there was a place you could find those friendships, friends that you don't have to agree with everything they do or say. The thing is, we are all missing a valuable aspect to the life we have been given. Community. Relationships. Deep friendships. Websters has many definitions of friendship, but my favorite is: an ally in a fight or cause; supporter. Let's get real. We all need a supporter, because life sometimes feels like a fight.
Three months ago we moved ourselves a couple of blocks south. Not a long move, but a nuisance none the less. We asked our church small group and CrossFit friends for help. It was humbling how many people showed up to clean, pack, and move. These people are willing to stop everything in their busy lives and help us in our time of need. I have no doubt that it was not just my need and me personally. They would have done it for any of their CrossFit brothers or sisters.
Yes CrossFit is hard, and yes the results are real. But, as much as CrossFit has given me in health and fitness it has made me rich in other ways. Rich in friendship. Rich in community. Rich in love. By Laura Roberts (Hal's better 1/2)
Blue Valley CrossFit specializes in helping lifelong athletes train. Our core focus is mobility, proper lifting form and fitness longevity. The 10 core CrossFit principals are re-enforced by Coach Hal Roberts. With nearly 2 decades of Occupational Therapy experience, Hal programs for the entire gym and will tailor that WOD into the function fitness movements for each athlete.
Monday - Friday 5:30am, 6:30am, 9am, 5:30pm
Monday - Friday Open Gym 4:30-5:30pm
Tues & Thurs Open Gym 6:30-7:30pm
Try a Class for Free! Come in and try a class on a Tuesday, to see if we're right for you. Arrive 5 minutes early to fill out a waiver. The workout is designed for EACH and EVERY ability level. No appointment necessary.
**We require those new to CrossFit to complete FOUNDATIONS (6:30pm Tuesday & Thursday, 9:15am Saturday) before beginning regular classes.
1. HIGH-LEVEL Coaching - With the only Certified CrossFit Level 3 Trainer in the Kansas City area, our focus is on improving your fitness, not ours. We're not in this as a hobby, or with some ridiculous notion that we're gonna make it to the CrossFit Games on ESPN. We're in it to improve your life, and keep you safe!
2. UNMATCHED Community - That's right, UNMATCHED! If you're not in a community like this, we expect you won't understand it until you partake. We don't let jerks work out here, and you will have a support group of like-minded folk--like-minded in the quest for better fitness, and improved health!
7238 West 151st Street
Overland Park, Kansas 66223
Right behind Starbucks across the street from Price Chopper at 151st and Metcalf