Wednesday, November 24, 2010


I don’t exactly know what I’m getting us in to, but come on, it looks so fun…..

World-Class Fitness in 100 Words:

■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

■ Regularly learn and play new sports.

–Courtesy of CrossFit, Inc.

Read that last line again…. ‘Regularly learn and play new sports’.

On Saturday, December 4 at 10am, our workout of the day (WOD) will be a Cyclocross race at Riverbend Park in Palisade.  If you have a mountain bike, get it out and let’s get ready for some fun!!

Also, on January 15, 2011, there is a 6-on-6 Dodgeball Tournament being held at CrossFit Agoge in Montrose.  We are trying to form at least two teams.  This event is open to the public, you do not have to be a member of CrossFit Junction to participate.  Let’s go dodge, dip, duck, dive, and dodge….. or whatever…..

WOD

Three rounds for time of:
30 Kettlebell swings (53/35)
25 Wall ball shots (20/14)
20 Pull-ups