As most of you know I am a huge fan of Mark Sission his website and book.  Here is a link to his most recent and very informative post on why grains are just plain bad for you.

Grain Relapse

I find that grain bashing makes for a tasty, but ultimately unsatisfying meal.

Keep reading at Mark’s Daily Apple.com

“To be tested is good.  The challenged life may be the best therapist.”

Gail Sheehy

The WOD: “Jackie”

For Time Complete

1000m Row

50 Thrusters 45lbs/35lbs

30 Pull-ups

Last Seen On 8/19/2009

Current Times——————————–Previous Time/Weights

Michelle               12:46 35lbs

Agnes                    12:26 25lbs                             13:07 25lbs

Hillery                  10:42 35lbs                             12:32 45lbs

Scott                      12:09 45lbs                             14:46 45lbs

Caitlin                   14:37 45lbs                             17:14 Rx’d

Sarah “C.”            13:48 45lbs                            14:21 60lbs

Ted                         12:45 45lbs                             12:27 60lbs

Matt                       15:00 45lbs

Jess                        14:10 45lbs                             15:02 45lbs

Craig                      14:58 45lbs

Tory                       14:28 45lbs

Duffy                      10:33 Row 2000m 30 Pull-ups

More Great Times!  Everyone should have specifics in their journals such as were bands used for pull-ups etc.

The new shirts are coming!

Email me with the size you would like and if you want to any special order items with the new logo.  I was going to wait a bit for the sweatshirts but after today I think it’s time.

the back of the shirt says

Fitness Unleashed

“Rest: the sweet sauce of labor”

Plutarch

The WOD: 5 rounds for time

10 Deadlift 75lbs-125lbs

30 Double-Unders or 100 Jumprope

Scale As Needed

Today is an active rest day in preparation for “Jackie” tomorrow.

Sir               11:20 75lbs

Scott           14:22 125lbs

Heidi           8:55 75lbs

Matt            9:21 125lbs

Duffy           11:55 125lbs

Jenn            10:01 125lbs

Caitlin           8:27 125lbs

Jeff P             9:40 50lbs/50-jumprope

Craig             9:45 100lbs

Tory              7:25 125lbs

Saturday classes

will start at 8:45am.

“But change must always be balanced with some degree of consistency.”

Ron D. Burton

WOD: “Randy”

For Time Complete:

75 Hang Power Snatch

Last seen August 4th one of the Benchmark/Hero WOD’s performed before the Strength Bias.

This WOD was performed using the Hang Power variation of the Snatch to match the previous effort for the sake of consistency.

Previous Times/Weights

Agnes              3:25 15lbs

Jess                  6:59 40lbs                    9:39/40lbs

Mindy              6:11 40lbs                     7:38/40lbs

Scott                 7:52 65lbs                    8:24/65lbs

Caitlin             6:16 40lbs

Michelle         4:05 30lbs

Ted                   6:34 55lbs

Heidi                5:11 30lbs                     6:22/25lbs

Matt                  5:53 35lbs

Georgie            8:29 40lbs

Joan                  5:16 30lbs                      6:30/25lbs

Tony                  5:20 50lbs

Duffy                 4:53 50lbs

Everyone improved on their times!

Congratulations on your CrossFit Level 1 Certification

I am very proud of you guys.

Great People, Great Trainers.

Thank you to everyone who came out today for Fight Gone Bad IV .

Like Mindy’s shirt says “Strength In Numbers”.

Today we proved that when one person stands up and fights for a cause they believe in they can make a difference.  When a few people stand up together to fight for that same cause they make a bigger difference.  When several hundred people fight together we can change the lives of many, many people who need our help.  Today we were part of a $1 million dollar movement to benefit the Prostate Cancer Foundation and the Wounded Warrior Project.

I am very proud of everyone who came out in support of these two great causes.

Here are the details for “Fight Gone Bad IV”

The Fight kicks off at 9am

We will run 2-3 groups of 5 people through the WOD at a time.

We will assign scorekeepers to each participant/group depending on how many people come to play.

Here is the workout:

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will be doing three rounds. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

THE WORKOUT IS TOTALLY SCALABLE TO ANY INDIVIDUALS FITNESS LEVEL!!!

Anyone interested in participating is encouraged to attend.

This event is about raising funds for the

Wounded Warrior Project and Athletes for a Cure Prostate Cancer Foundation.

This event is not about showing how tough you, it’s about showing how much you care.  Whether you’ve raised $5 or $500 does not matter nor does it matter if you score 40 points or 400.  What matters most is that you cared enough to try and make a difference in the lives of those stricken with Prostate Cancer left to ask themselves why me, or the Warriors who ask nothing of us in return for their service.

1. I am trying to get a head count of those doing the workout so if you are planning

on throwing down please post to comments.

2.  We can throw together a pot luck for during and after the workout so if you’d like

to bring some food please post to comments.

For anyone looking to make a last minute donation here is the direct link to

our fund raising page:

https://www.rapidreghost.com/fgb/php/frpage.php?frID=25449

If you haven’t already checked it out please visit

“Fight Gone Bad IV”

For more information about the event.