February 2011
37 posts
Paleo Challenge Update
Tuesday is the official start of the 9 week paleo challenge. Make sure you have you money in, your three workouts (Karen, CrossFit Total and Lynne), measurements, weight and pictures in ASAP. Pictures and measurements will be taken starting Tuesday. There is a final meeting at 6:30 pm on Tuesday (there will be no 6:30 class) to answer any questions regarding scoring/eating.  There was some...
Feb 1st
January 2011
30 posts
**Schedule Change**
There will be no 6:30 class p.m. on Thursday 1/27/11. There will still be a 5:30 class.                                          
Jan 26th
1 tag
1/24/10
3 rounds for time 400m run 30 back squat (95/65) 50 double unders
Jan 26th
2 tags
Jan 25th
1 note
It's Paleo Time!
Check out the new tab for the Paleo Challenge for information leading up to our Paleo Challenge starting February 1st!
Jan 23rd
NEW WOD BOOKS!
The new WOD books are on their way. Purchase in advance for $25, they will be $30 once they hit the shelf. 
Jan 22nd
Jan 22nd
1 tag
Jan 22nd
Music Requests
Comments about the music have been all over the place lately. Some love it, some hate it, some could care less. If you have a request for a certain artist, genre, song etc, please write it on the white board, email us or tell us. You can always feel free to bring in your own music source and we will hook it up and rock it! Just make sure it at least has a headphone jack (Jan and Cathy that means...
Jan 20th
1 tag
1/19/11
4x40yd dash then “Jackie” 1000m row 50 thrusters (45lb) 30 pull-ups
Jan 20th
1 tag
1/18/11
perfect push up work 15 min amrap 250m row 25 pushups
Jan 20th
1 tag
1/17/11
With a continuous running clock: 100m burpee broad jump (2 jumps per burpee) then 10min AMRAP 6 med ball cleans 9 med ball OHL (each leg) 12 K2E then 100m burpee broad jump (2 jumps per burpee) Post 1st BBJ time and total time along with med ball weight
Jan 20th
“We’re forging elite fitness but we’re filtering for character”
– Greg Glassman I can’t say it more clearly than Coach. If you’re CrossFitting and you’re cheating your reps or your time, you’re not CrossFitting — you’re just exercising.
Jan 19th
***Schedule Change***
The 6:00am class on Tuesday and Thursday has been changed to 7:00am beginning 1/25/10. We may add this time back in the summer if there is demand. 
Jan 19th
Jan 19th
More Paleo info...
Want to lose Weight? Eat like our Paleolithic ancestors Posted on January 10, 2011 by Barry Sears A recent article appeared in the British Journal of Nutrition that gives an updated estimate of what diet (i.e. Paleolithic) our ancestors may have eaten during the time from their first appearance in Africa some 200,000 years ago until they started leaving Africa 100,000 years later (1). This is...
Jan 17th
Jan 14th
1 tag
1/13/11
Tabata flutter kicks. Rest with feet off ground Tabata ring hold. Hollow position focus 5x2 Turkish get ups Then 10,9,8-1-8,9,10 Wall ball Kb swing Weighted sit-up Then Kipping work/pull-up work
Jan 14th
1 tag
1/11/11-1/12/11
Warm-up 2x 50 double unders, 50 sit-up get-ups then Death by 10m then 10 min amrap 7 burpees 7 overhead lunge (45/25) each leg (14 total lunges per round)
Jan 13th
2 tags
1/10/11
“Linda” 1.5x body weight dead lift Body weight bench press (sub 2x push-up) .75 BW Clean 10,9,8,7,6,5,4,3,2,1
Jan 13th
1 tag
1/6-1/7/10
Warm-up 3 rounds: 100 Jumping Jacks 25 OHS WOD 100 Burpees Run 1 mile Record times separately and total (Burpee time, mile time, total time)
Jan 10th
1 tag
1/5/10 Team work
Burgener warm-up  Snatch work 4rounds with teams of two: 1 min push press 1 min kb swing 1 min sit-up 1 partner works while the other rests
Jan 10th
Zone Article/Paleo Challenge
Here is a link to a great source for how to eat the right proportions based on Barry Sears Zone diet. It seems that more and more people are expressing interest in Paleo/Zone at Sisu. Who is up for a Paleo challenge? 
Jan 10th
Think you don't have time to eat right? Think... →
Jan 7th
Jan 6th
1 tag
1/4/11
Burgener Warm up Snatch work then 21-15-9 Ball Slam Pull-up Pushup EMOM 10 tuck jumps
Jan 6th
WatchWatch
Good jam to check out (sorry about the commercial)
Jan 5th
“‎By eliminating unconscious uses of ‘try’ and ‘wish’ and...”
– Robert White via our bro Erik Larsen at Aspen CrossFit
Jan 4th
5 tags
1/3/11 Front Squats
Great job today everyone! Lots of PR’s and a little fun… 1RM Front squat Then AMRAP 7 min 7 Front Squat 50-60% 1RM 7 Burpee 7 Pull-up (jumpers if you don’t have a pull-up)
Jan 4th
Jan 2nd