Community Archive

[slideshow]

We train to suck less at life.  “What we do is meant for every body, but not everybody is meant for what we do.”  Want to take the first step in becoming a 101er?  Email us at [email protected] to attend one of the free orientation workout sessions for On Ramp Class 35.  One workout can change your perception of working out, 4 weeks can change your lifestyle.

Monday July 9th @ 7:30am, 12:30pm, 7:30pm
Tuesday July 10th @ 8:30pm
Enrollment is limited.

Day 1 vs Day 12 “Baseline” Results:
Sarah = 4:56 to 4:20
Wendee = 11:02 to 6:52
Al = 9:15 to 6:58
Andria = 7:16 to 5:33
Lisa = 6:59 to 6:14
Ajay = 8:09 to 5:12
Kristina = 10:20 to 5:47
Klaus = 8:46 to 5:33
Vicky = 8:49 to 5:38
Nick = 6:18 to 3:51
Katie = 8:11 to 5:31
Michelle = 7:39 to 6:51
Monica = 9:21 to 7:18
Marcia = 10:48 to 6:46
Mario = 6:24 to 4:35
Kyle = 6:57 to 5:39
Tori = 7:05 to 5:56
Rojika = 8:30 to 7:21
Melanie = 6:55 to 4:50
Jessica = 5:27 to 5:18
Carolyn = 6:17 to 5:47
Teri = 8:12 to 6:49
Heather = 9:47 to 5:59
Kim = 10:29 to 6:22
Alex = 5:43 to 5:07
Priscilla = 8:22 to 6:47
Candyce = 5:48

[slideshow]

CrossFit is meant for everyone, not everyone is meant for CrossFit.

All we look for when taking someone in as a student:

Commitment – We can’t get something from nothing. You have to commit the time and resources towards change. We can’t help people who aren’t ready to help themselves.

101% Effort – Doesn’t matter if you’re a talented athlete or someone who has never worked out a day in their lives. Results follow effort and we expect nothing less than 101%.

Care – Our community is what helps people keep going. It’s the positive environment that fosters success. You have to care about how you interact with the community and do your best to be a positive influence.

[youtube http://www.youtube.com/watch?v=Q2Btle81KRE?hl=en&fs=1&w=425&h=349]

It’s always much harder to build something up than it is to destroy it. To build up your physical state, it takes long term commitment to train and diet, but it could all be loss very quickly with poor choices. To build up your mental state, it takes constant positive thinking and reinforcement to keep yourself on task towards your goals, but it can instantly revert if you allow yourself to believe in your own excuses.

When you’re own the path upwards towards a higher state of being, the natural order of things will always have negative forces that will try to bring you down. It’s up to you what you will allow affect you. You can be a positive influence so as to keep yourself moving forward and be a life giver to those around you. Because unbalanced and negative people tend to want others to be as unbalanced and as negative as them. Keep positive influences around you to support your building of a better life.

Workout A
“Javorek Barbell Complex” (Compare to 1/5/11)
3 rounds each for time of:
6x deadlift
6x hi-pull
6x front squat
6x push jerk
6x back squat
(135/95#)

(Bonus: Complete the following dumbbell complex after each round of the barbell complex)
6x straight leg deadlift
6x power clean
6x front squat
6x press
6x thruster
(45/25#)

Workout B
“100m time trial” (Compare to 4/27/11)
10 rounds each for time of:
100m sprint

Results:
071911 Javorek & 100m Dash

Although we associate Memorial day with backyard barbeques and as a symbol to the start of summer, we need to remember that Memorial Day is a day to honor the men and women who have died in military service to our country. We, like our country, are made up of many faults and failures, but at the end of the day, there are men and women who, on our behalf, go out into harm’s way but never return; they are true heroes. Have a happy and safe Memorial Day weekend everyone and thank you for another week of committing yourselves towards excellence.

Workout
For time:
5k run

Results:
053011 5k Run