Day four: Community

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Project give back day 4 focuses on community...the gym, where you live, a church. How can you give back somewhere?

Our way to give back to you is to provide better networking. An idea taken from our buddies at CrossFit Champions, we want to provide a member business directory, so we can build a stronger business community in the gym. Sell Insurance? We want to know. Have another business or service you offer? Tell us. Let's network and help each other out! Form to submit your business below.

WOD:
5 Power Clean
5 Handstand Push Ups
100 m sprint
5 Rounds

Business Directory

Project Give back-Day THREE: Public Service Employees

Day three...are you doing the challenge? Give back to your public servants, Police Officers, Firefighters, Teachers, Postal Workers, EMT....you get the idea. They do so much for so little...

If you are considering a Paleo diet- check out 'The Primal Blueprint" book by Mark Sisson. GREAT BOOK, GREAT SITE HERE.


WOD:
Wall Ball
Box Jump
Burpees
Pullups
1 Min at each station 3x
1 Min rest between full rounds

Burpees are all fun and games till you grow up.
Big Land!

Day Two: Stranger

Project Give back...are you doing it? Or are you reading this rolling your eyes and think I am a repressed hippie? We ALL have so much to be thankful for...we all have use of our motor functions as we all witness daily, we all have food on the table, clothes on our backs and roofs over our heads. We are all blessed, and should truly think twice about just breezing past this challenge to give back.

Day TWO: Give back to a stranger...how can you do it? Give food to the guy on the street corner? Donate to a child's cause to walk for a cure? Is someone having a benefit for someone less fortunate than you??

WOD:
15 Right Arm Thrusters
15 Left Arm Thrusters
15 Swings
15 Situps
5 Rounds



Welcome to Raymond and Brandon! Glad to have you join the crew!

Project Give: Day ONE - HOME

Wow, what a weekend! Lots of good stuff we learned to bring back to our peeps. Stay tuned for things to change...as always for the better of you.  AndJust as proof that we really were there, There is Jen and Ben with Casey Burgener, Josh Everett and Dutch Lowy

This week we want to encourage you ALL to find a way to give back to someone. Can be someone you don't know with a donation of old clothing, food for Thanksgiving, labor...there are thousands of ways to give back. Can be someone you do know with a long overdue call, or a thoughtful gesture...how can you give back to someone that always gives to you?

Day one is HOME. I challenge you to find a creative way to give back at home. And no letting her hold the remote does not count. Dig deep, see what you got...

WOD:
400 M run
15 OHS (lots of work on these...glad to see form coming along)
5 rounds

Sorry for missing the peeps pictures of late, we will get on it tomorrow.

Short and Fun

We just want to thank you guys for all of your patience while we try to get this gym "fit".  Just to give you all a heads up, we are going to the CrossFit Oly Cert on Saturday and Sunday and plan on bringing back some new fun ways to do our lifting.  So in honor of that, we put together this little WOD.

15 DeadLifts
10 Power Cleans
5 Snatches
3 Rounds
Rest 5 Minutes then
2 Man Makers on the Minute for 10 Minutes

Veterans Day Thanks

On this day we would like to give thanks to all the men and women of the armed forces who have always did what it took to make American what it is today. We honor them.

“And they who for their country die shall fill an honored grave, for glory lights the soldier's tomb, and beauty weeps the brave” ~Joseph Drake


WOD:
50 Wall Balls
21 Thrusters
21 Pull Ups
12 Swings

50 Wall Ball
15 Thrusters
15 Pullups
12 Swings

50 Wall Ball
9 Thrusters
9Pullups
12 swings

Who would you take to a fight?

Random poll: If you could pick 2 gym members (1 female, 1 male and you) as backup for a brawl who would you want in your corner? Someone fast? Someone strong? Someone smart? Someone you just 'would not mess with'??? Who.....

March is d-day for spandex/sport bra challenge...are you still eating clean? Stay tuned very soon for some more tips on sticking with it. How many times have you 'started'?

WOD:
10 OHS
15 Swings
20 Situps
4 Rounds

Rest 5 minutes and run an 800 for time (x2)

Corinne cranked out 65# today...awesome job!

Wes has progressed very quickly to the big daddy bell...keep up the good work, proud of your progress!

It's all new muscle fibers working for you now.

Nothing like a bottom to bottom tabata for a warm up....before 160 squats in the WOD. Building new muscle endurance!!

You know how sometimes words are inadequate for thoughts or feelings at times? Well, we cant say a big enough THANK YOU to Jeff Tool Time Baker and Keith Stringer who worked 9 hours with us on Saturday to make such huge changes in the gym.
Also lending MUCH appreciated help were Lindsey, Josh Ruiz, Nick, Chris, John and Corinne....and Bob donated the new vanity for our to be Post Workout Recovery smoothie makin area!

Welcome to Justin who will be visiting us for a few weeks from CrossFit Fire Base


WOD:
400 M Run
40 Squats
4 Rounds


Welcome Back, Adam!

Last Reminder

Starting this week if you are not scheduled for a class, we are not expecting you. Classes ALL must be scheduled by Monday at noon for the week.

If you show up when you are not scheduled, have the $15.00 drop in fee in hand, do not make us ask for it. If we have no one scheduled for 6pm, we are closing up shop after the 5pm crew finishes up.

As always those of you on the Flex plan just have to give advance notice of class changes.

Alright now that the 'business' is handled and everyone is aware of their responsibilities, lets work out, people!

Catch Up/ Skill Day

Favorite quote of the day, "CrossFit is the coolest thing I am involved in...and I'm involved in some very cool sh!t."

WOD was catch up from a previous day this week or a skill day!
Great week so far!

Please make sure you are making your payments on time! Also, next week if we dont have anyone scheduled for a class time, we are gone....SO reserve your classes by Monday, or pay the $15.00 fee.

In HONOR of Nate

Saturday work day!! We need your help to get things done so we can be open for some Saturday classes! Coem on Team CLC!

Also please remember our new policies: You must schedule your classes online, if you just show uo we will start charging a drop in fee. Also, please make sure you pay your dues by the 7th of every month to aviod the $15.00 late fee.

WOD:
"Nate"

Nate In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. First posted 12 February 2008

2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings

As many rounds as possible in 20 minutes

We always have something to get better at! It's what makes CrossFit a SPORT

To quote Nicole, who quoted Trey Patty:

“When the goal is in sight, all your physical pain disappears, and your mental determination shall carry you the rest of the way” Trey Patty

It is so true that the first person to quit and tell you that you can't is YOU. Is your goal clear in your head? Can you drop the 'can't' from your vocabulary? Is your vision and purpose rock solid? WHY do you do CrossFit?? All questions only you can answer, we are just here to help you get where you want to be.

WOD:
21-18-15-12-9-6-3
Front Squats
Sit Ups
Push Ups

Nice high elbows!

Dear Diary,

When I grow up, I want to do pull ups like Linz.
Thank you for allowing me to share my aspirations, diary.
Love, Me

Payment center works now!! Get your payments in, peeps!

WOD:
30 Squat Cleans
30 Pull Ups
3 Rounds

Great start to the clean, Steve! Elevated and elbows traveling high!

Payment Center

We know the payment center is not accepting credit card payments. There is a glitch in the system we are working with Zen Planner on. You may still schedule your classes, and we expect you to do so.
As soon as the payment issue is resolved, we will notify you. Thanks to all of you who are trying!
Do not show up without having scheduled you class!! 30 burpee penalty...

Birthdays and Famous people

Wow, we had a birthday WOD for Linz, and had a visit by a world renound athlete. He played with some equipment, and we were so honored he even touched our balls...im thinking of never cleaning them off again.

Linz B-Day WOD:
27 Pullups
3 rounds of:
9 Thrusters
9 Swings
9 Pushups
2x

Birthday Gal

She swears she has an alibi for last night...

Here is your redemption, Gena :)

John McEnroe visited today!! Did a little WOD too...nice legs, John.

Scary Monsters keep me running

I do CrossFit so I can run from the zombies at Halloween. Just sayin..

WOD:
Barbell Complex
3x3 of 3 Rounds
Deadlift
High Pull
Muscle Snatch
Front Squat
Hang Clean
Back Squat
Bent Row

My favorite people

...are the people that read our blog. How do I know who you are??

You post comments, or have chatted it up on our little box over there ---> OR have ALREADY signed up for the new online scheduler and payment system. Click the link above. Be a favorite person.

Set your profile, schedule your classes on time (limited spaces) and pay your fees! Any dues paid after the 7th will incur a $15.00 fee.

WOD:
"Randy"


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

First posted 13 February 2008 75# power snatch, 75 reps

I thought 3 Mile was just wings at Hooters??

Run, run, run!

Please read last nights post in regard to signing up for our new scheduler and payment system link above. Thanks, kittens.

WOD:
Shoulder Press 5-5-5-5-5
1 Mile Run
Push Press 3-3-3-3-3
1 Mile Run
Push Jerk 1-1-1-1-1
1 Mile run

What 'Eva'

Happy rainy run day!

I see some of you have see our new link up top that you will all use from here on out to make your monthly payments and set your schedule. Payment options will be finalized tonight, so you will be able to make payments for November when it is time!
On that note, we have a new rule we will enforce at CLC starting November 1st. If you are more than 7 days late making your monthly payment, a $15.00 fee will be enforced. 15 days? $30.00

Please create a profile from the link above and enter all your personal information, including contact information. Also we are asking this week that you start 'trying out' the scheduler, as next week it will be our official form of scheduling. Bye, bye board...

And, yes we still readily accept cash.




Skill work...

The family that plays together...

Saturday was fun! We love our community at Clear Lake CrossFit~ you guys, all of you there last night or not, ARE the gym...not Ben and I, and we have the best members!!
What fun...we had burpees in a bar, and good times all night. Thanks for coming out to help Ben celebrate his 35th birthday! More outings soon!

That is apple juice in those glasses.

Yes...that is burpees in a bar. On the bar floor...nice. Corinne represented well!