CrossFit Citadel

Athlete profile: John cox

Age: old enough to buy beer x2+

Family: married 24 yrs to wife, Angela, 3 sons- Austin (also a crossfitter), grant, and Thomas.

Occupation: nurse anesthetist- a what?

Crossfitting since: sept 2011

Favorite WOD: Brady

Fitness background: tennis in high school/college. Triathlons

Changes since crossfitting:  the changes have been tremendous in all areas so it's difficult to narrow down,but two come to mind. Squats and shoulder flexibility/strength. My squats looked more like I was bowing to Mecca and forget overhead squats. My shoulders were so inflexible I could not get a front rack position or support myself in a handstand.

Favorite moment: anytime I'm not last returning from a group run.

Advice for new athletes: get to know the other athletes here-Share your successes and weaknesses---we've all been there. Our community is a great source of information, inspiration and motivation.

Hobbies: music has always been a hobby of mine. I play several instruments- master of none. Play in a classic rock cover band. Can you say midlife crisis!

Farthest place: I lived in alaska for 6 years

Last movie tear up: it had to be something on lifetime movie network. Come on I'm not the only one.

Favorite non-paleo treat:   A good Aged whiskey -room temp- no ice

Random fact: Jimmy buffet fan. He's living proof-do what you love and the rest will fall into place.

A young man finds passion, purpose and a way out of the dark with CrossFit. Rosemary Campbell reports.

Paris Edward Little walked into CrossFit St Kilda (CFSK) in Melbourne, Australia, nearly two years ago. It was a weekend, and we were doing the CrossFit Total.

Soon, Little became a regular at the 7 a.m. class. He would jog down the driveway into the gym, rosy cheeked, hair tussled, straight out of bed. He would smile and politely greet everyone. His boyish good looks and impeccable manners were a direct hit to our hearts, and we loved him instantly. As the weeks passed, we gathered snippets of information about him: he was 20 years old, he had recently returned to Australia, he worked part time at a call center. He usually diverted conversation away from himself and ended up chatting about the WOD and training, then he’d jog off back down the driveway.

As we learned even more about him, we learned he represents what a community can do for an individual. CrossFit offered him a fresh start, a daily challenge where he could see and monitor his own progress and equally enjoy the success of others.

WOD
"Team Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Tomorrow we will close registration for our quarterly Foundations seminar! We've still got three or four slots available so if you'd like to go deeper with some foundational weightlifting and gymnastics movements this is that opportunity. Now, on to how to stand (properly)!

A) 3 rounds for QUALITY of:
    5 Handstand Push-ups
    5 Muscle-up (bar)s
    L Sit 30 seconds


B) Hurdle jumps:
    33" x10
    36" x10
    42" x10

Nearly 50 workouts later, Gary Roberts has gone from being focused on his weight loss to being focused on general healthy living.

“Now I’m (going) to concentrate on improving my fitness—not necessarily worried about fat,” he says.

Roberts also reaches a milestone in his CrossFit career: getting the opportunity to redo his first WOD. When he started CrossFit, the workout took him nearly 10 minutes and the pull-ups were band assisted. This time—as his wife looks on—he knocks out the WOD in 4:31.“I tried to talk to her about what CrossFit is, what it feels like and … you can describe it all you want, but until you actually see someone gettin’ busted and cracked down and (being) as intense as possible (you don’t understand),” Roberts says.

For his wife’s part, she notes how coordinated her husband has become.

“It’s kind of crazy to watch,” she says.

The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats Rest
1 minute.

Repeat for a total of 5 cycles.

Snatch 70%x1x3
Clean & Jerk 70%x1x3
Snatch Pull 90% of snatch x3x3
Snatch Deadlift 100% of snatch x3x3
Front Squat 75%x3x5

How do I get involved? You can either register to be a participant , sponsor participants and affiliates, or both. As a registered participant, people can search for you through the site. Seek out sponsors and have them visit your page to make a pledge or donation.

What's CrossFit for Hope? CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.

Contributions can be performance-based pledges or donations for participants and affiliates. We'll keep track of the athlete performances and donations for each individual and every participating Affiliate.

When is the "Hope" workout? The Hope workout is on June 9, 2012. Contact your affiliate for more information about the schedule for the workout day.

St. Jude Children's Research Hospital St. Jude Children’s Research Hospital opened in 1962 and was founded by the late entertainer Danny Thomas. Its mission is to find cures for children with cancer and other deadly diseases through research and treatment.

St. Jude is the only pediatric cancer research center where families never pay for treatment not covered by insurance. No family ever pays St. Jude for the care their child receives.

In the U.S., in children, more than 18,000 cases of cancer are diagnosed each year. Child cancer survival rates have increased from less than 20% when St Jude opened to almost 80% today.

Acute lymphoblastic leukemia (ALL) is the most common childhood cancer. ALL has seen an impressive improvement in the five-year survival rate from 4% when St. Jude opened in 1962 to 94% today.

WOD
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

3 person partner WOD: "Catch 22"

With a 22 minute clock counting down: You and your partners must complete a total of 200 double-unders, 90 pull-ups, AND 90 thrusters (95#/65#). You can all work at the same time but only one partner can do double-unders at a time. Same for the pull-ups and thrusters. Each partner has to do a minimum of 20 double-unders, 20 pull-ups, and a minimum of 20 thrusters. Once that is completed, each partner must be 2-man carried for 200 feet. With the remaining time, you and your partners will row for calories and do burpees. Your team's score is the sum of calories and burpees that you complete. You can trade off as often as you like but only one teammate can row at a time.
Post sum of calories and burpees that your team completes. Team with the highest sum wins!

Why is form so important?
"Using the proper form when exercising is vital for a number of reasons: to prevent injuries, proper use of energy, use the right muscles, and have effective exercises. Proper form when exercising makes for a more rounded workout from which you will get more effective training."

Click to watch "Fight for form" video

WOD
As many rounds as possible in 15 minutes of:
10 Wall Balls 20lbs
10 KB Sumo Deadlift High-pulls, 1.5 pood
10 Ring Push-ups
10 Double Unders

Post total rounds.

The Glycemic Index (GI) is one the best tools for fat loss. It measures how quickly foods breakdown into sugar in your bloodstream. High glycemic foods turn into blood sugar very quickly. Starchy foods, grains, and dairy (all the foods you shouldn't be eating) are great examples. We would argue that a low-glycemic load diet promotes long-term health AND high performance in the gym. So, the question to ask is this; what foods will give you the most nutritional bang, AND least amount of glucose, for your buck.  Follow the first link to better understand glycemic load and what's considered low, medium, and high loads. THEN check out the second link for a list of common foods that have been rated by their respective glycemic load. NOTICE the GL for all the proteins, nuts/seeds, and veggies (Paleo) vs the grains, dairy, starches, and legumes. Hummm...

http://www.mendosa.com/gilists.htm

http://www.alsearsmd.com/glycemic-index/

Wednesday

Hang Power Clean 3-3-3

Hang Squat Clean 3-3-3

Squat Clean 3-3-3

Post loads.

Name: Rachael Whitehorn

Hometown: Kilgore, Texas

Age: 27

Family: Daughter-Mylia

Occupation: Oil & Gas

Crossfitting since: end of 2011

Favorite WOD or exercise: Out of the ones I've done so far, I LOVED "Party with the girls"


Fitness Background: I've done several fitness "fads" & loved them all but got bored easily...until I was introduced to crossfit <3

Changes have you seen since starting CrossFit: I've learned that I can do a lot more then I've given myself credit for. My body hasn't changed much but I wasn't extremely out of shape when I started. Crossfit has changed my mindset more then anything at this point. I now know that if I can't master an exercise at first, I WILL be able to with the right coaching & practice.

Favorite CrossFit Citadel moment: Conquering my first kipping pullup!!!

Any advice for people just getting started: Just do it! Give it 110% every time, the whole time & you will progress. Don't stop, don't give up, & don't give in.

Hobbies, interests, and/or talents outside of CrossFit: I <3 horses. I'm a rodeo junkie. Other then home, my church (BarNone) is probably my most favorite place to be. I love kids & most of my free time is dedicated to anything they want me to do.

Farthest place from home you have ever visited: Ireland

Last movie that made you tear up: Courageous! Highly recommend, especially for dads.

Favorite non-paleo treat: Chicken fajita nachos from JTree!!

Random fact uniquely about you: I'm deathly afraid of water. So much so, I'm just now starting to ease into eating things that come out of it. Silly, I know, but I have no answer as to why I'm scared to death of water. I just am.

WOD
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total reps, muscle-ups plus clean and jerks.