finish strong

Monday January 27,2012 WOD:


Nine rounds for time of: 185 pound Squat clean, 7 reps 8 Burpee box jumps, 36" box


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Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.

WOD Demo with Ute CrossFit East Draper by Again Faster Equipment - video [wmv] [mov] [HD mov]


Use Nutrition Challenge to Further Your Own Goals!
Alright guys, its January 26th. Only 5 days left in the January Nutrition Challenge. Mary Cooper is leading all of us with her stellar record. Great job Mary! Lets wrap this up girl!
For the rest of us, if we’ve missed “the mark”; “failed” to do the challenge “perfectly,” should we just go ahead and cheat because it doesn’t matter anyway? NO!! The challenge is a TOOL. It is not the be all-end all. Lets use it as a catalyst to further our own fitness goals. Do we just give up on a WOD 3/4 of the way through because we haven’t met the time we’d hoped for or our bodies aren’t feeling our best? NO!! We adjust our strategy!Okay, one more round left, or 3 minutes left so how can I bring MY best for TODAY to complete this well? And just like we don’t let the scoreboard become a distraction for us (hopefully!) by comparing ourselves to others, but instead we focus in on our own WOD Book’s and our own progress we do the same with this challenge. Five days left in the challenge. How can we bring our personal best to finish strong and do what will help us feel great 5 days from now?
So, here we are over 3/4 of the way through our Nutrition “WOM”. Finish well! Our strength will grow when we persevere...everyone falls sometimes. Its all about picking ourselves up, taking a deep breath and moving forward. If it hasn’t gone the way we’d hoped, lets use it as a learning tool.
As February approaches and we finish strong the next 5 days, we can think about what our personal nutrition goals are for February. It really is an individual thing. We each live in our own bodies and they respond differently. Some of us do fine with dairy. Others do not. Some of us naturally control our portions well. Others of us need help with this! My personal experience this month has been that it has helped me tune back into the ingredients in the food I eat and cut out the sugar. It has helped me not cheat with sweets when I wanted to. I did give in on three occasions. In retrospect, I realized one of those times was worth it. Two were not. One was about the experience of being out with my husband on a date and sharing delicious food together. Honestly, it was worth it! The other two times I “snuck” food at home and felt guilty about it later. That is not fun. I’m trying to remember how I felt on the different occasions and remember “sneaking cheats in the kitchen” does not give me what I really want.
The other thing I realized was primal works really well for me, but I personally need to combine it with the Zone to get to where I want to be. I have a portion-control problem!! My natural instinct is to eat large quantities of nuts and dairy when I cut the carbs. This is not helping me meet my goals. So, my personal goal for February will be to stick with primal and add in the Zone portions (if anyone has questions about this, ask me!). I needed to do the January challenge to realize this. So, alas its been a helpful experience even though it wasn’t perfect!
What about you guys? What successes have you had this month? Heather McGinnis cut sugar out of her coffee. That is huge! Thats a new daily habit that has changed for her and will surely pay off. What is something new you’ve integrated this month? Celebrate every step.
If any of you guys have questions or would like help setting and meeting your own nutrition goals, feel free to talk to me or another coach at the Box or you can email me at