Good Grub

You should definitely check out Robb Wolf’s site. Buy The Book!!

the Quick Start Guide.

1. Clean out the Pantry

2. Go shopping

3. Cook!

4. Go for a walk

5. Sleep!

If you are in the Holly Jolly II and not sure about what you are eating, don’t hesitate to ask your coach.
for time
50 Ring Dips
40 Press
30 Sumo Deadlift High Pull (65, 95)
20 Burpees
follow with an
800m sprint Time Trial.

How Functional is Your Fitness?

What Is Fitness and Who Is Fit?

Outside Magazine crowned triathlete Mark Allen “the fittest man on earth.” Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?

Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.

Crossfit’s Fitness
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That’s what this issue of CrossFit Journal is about, our “fitness.” to Download the rest free, click here

Grand Opening This Saturday 9:30 till 2 pm. at the new box! 609 W. Whitestone Blvd.

There will be WOD’s, Demos, Oly Lifts, Fun. Bring your friends.



Box Jumps


Knees to Elbows

400m Run

For time

NM/AR/OK/MS/North Texas WOD

Even at 21 weeks pregnant (and weight scaled back), Nikki continues to get in her WODs. Follow her blog at


For time

Run 250m

25 Snatches (75/45lbs)

25 Kettlebell Swings (55/35lbs)

25 Overhead Squats (75/45lbs)

25 Box Jumps (20″/16″)

25 Sumo Deadlift High Pulls (75/45lbs)

25 Wallballs (20#@10ft / 14#@8ft)

25 Thrusters (75/45lbs)

Run 250m