Zeke,

After trying crossfit one day, on a friend’s recommendation, I quickly became hooked! I am a crossfit junkie now. I thrive on performing different wods everyday sometimes multiples. Crossfit has enabled me to meet new people who have similar interests.

I thrived on setting personal goals and breaking new PR’s. However, I still wanted more out of crossfit. That was when I set my sights on crossfit competitions. I wanted to see if I could actually do it – compete with the big girls at age 40.

My focus quickly switched from exercise and having fun in class to setting increasingly higher expectations of myself. In order to meet these expectations, I realized right away that at 40, I had to make numerous changes. A pivotal change was my diet. I am now strict Paleo. Next, I realized that rest and sleep are good medicine! Ice, stretching, massage and chiropractic are all a part of my game-plan now. I push myself much harder and get extra advise from coaches and friends. Most importantly, I get support, help and awesome cooking from my partner.

Thank you all, every-ones hard work has paid off – I made regionals !!!

Example of daily food log :

0505- Feet hit the floor- big glass of water
0520- either quarter of shack and/or 1piece of chicken sausage
0730-after class- big protein shack (kale,banana,coconut milk etc.) yummy one
0830-1 piece chicken sausage
1000-breakfast- salmon and eggs, 3-4cups fresh veggies(ex. broc., mushrooms,
onions, red cabbage, zuccini etc) 1/2 sweet potato, 1/4 avacodo

1230-big protien shake -yucky one (full blender full of veggies,sm fruit,spinach,
protein powder, spices for antiinflammatory, water) remember eat to live

3:00pm- lunch- chicken, 3 cups veggies, 1/2 sweet potoato, 1/4 avacodo

5:00pm- hit or miss snack

7:30pm- dinner- chicken, 2-3 cups veggies, 1/4 cup nuts

bedtime- protein/fat snack
–
Marcie, you have the support of the entire gym behind you and we’re all excited to see you compete at Regionals in a couple weeks. Keep track of the CrossFit Games at games.crossfit.com!
–
Workout of the Day

…

Join CFOIB & Brunswick County LEO in the:

WEST BRUNSWICK HIGH SCHOOL

10am – 6pm

Fellow CrossFitter, Tony Caison, has been recently diagnosed with cancer. Tony has served the citizens of Brunswick County for over 16 years in Law Enforcement. All proceeds from this fundraiser will go to the Caison family to help with expenses.

There is a signup sheet at the gym w/ carpool options for Sat as well. Hope you can make it out to support a good cause!

EVENTS:

Strongman Competition @ 10:30am, 12:30, 2:30, & 4:30pm

Raffle for 42″ TV, Gas Grill, Pink Camo .22 Rifle and many other prizes.

Bake sale, BBQ Plates and Popcorn

Live Music by Running with Scissors and Meteor Men

Corn Hole Tournament

Kids Obstacle Course @ 10am, 12, 2, & 4pm

Larry Harrelson vs. Sheriff Ingram WOD @ 1pm

Coach K vs. Maj. Brian Sanders WOD @ 2pm

Equipment & Exercise Demos- All Day

On the importance of self-confidence

“Killing The Fat Man: Episode 1“, free CrossFit Journal video [wmv] [mov] [HD mov]

“Killing The Fat Man: Episode 2” with Gary Roberts, free CrossFit Journalvideo [wmv] [mov] [HD mov]

Gaining muscle & losing fat at the same time: part 1, part 2, part 3

Workout of the Day
OTM for 10 Min
4 Power Clean & Jerks – 185m/135f
…
3 X ME Push
3 X ME Pull
…
3 Rounds
25 Wallballs
25 KB Swings
50 Situps

GREAT TIME ON SAT – thanks to everyone who participated and supported!

Also a special thanks to Greigh, Leilani, & Brian for rallying up the gym to get involved!

Workout of the Day
5 Rounds
AMRAP 3 Min
Shuttle Run
Max # KBS
-rest 2 min after each round-

3 Sets – Max L-Sit hold
3 x 10 RDL @ 135m/95f

Workout of the Day
Hang Power Cleans: 5-5-5-3-3-1-1-1
…
Team Elizabeth – alternating with a partner
21-15-9
Cleans
Ring Dips
-Rest 5 minutes-
Row 2000M – alternating with a partner