(479) 644-8108

Monday 120430

Strength
Hang Snatch
3-3-3
Snatch
1-1-1
**Both are power or squat

Conditioning
50 Squats
40 G.S Push Ups
30 Wallballs 20/14
20 T2B
10 Burpees

Jim Holt during EVD fundraiser.

Sunday 120429

Ferrari $150,000, 1980’s cell phone $60, Trusting your I.T. guy, who’s not really an I.T. guy, to update the website with classy photos – PRICELESS………

WOD

REST DAY – CLOSED

Extremely difficult cycle gang, but like always we had an unbelievable turn out for all WODS and everyone did some solid work!!  Great Job..  See you on Monday.


Saturday 120428

Remember this name come July 13…….

WOD

2012 CrossFit Games Regional WOD 4

We will complete as a 2 person team event.

FOR TIME:

75 Back Squat 135/95

50 Pull Ups

25 Shoulder-to-Overhead 135/95

75 Front Squat 85/65

50 Pull Ups

25 Shoulder-to-Overhead 85/65

75 Overhead Squats 65/45

50 Pull Ups

25 Shoulder-to-Overhead65/45

*Only one person works at a time and only one bar per team.  Good Luck!!

*NUTRITIONAL CHALLENGE SHIRTS will go on sale soon, so if you earned one from the challenge please pick it up asap…. Thanks

Don’t forget to pass along the following link to those who wish to donate to Eric VanDyke http://www.giveforward.com/ericvandyke.


Friday 120427

 

Awesome video from 2009 CrossFit Games…..

WOD

2009 CrossFit Games Final Chipper

FOR TIME:

15 Cleans – Power or Squat 155/100

30 T2B

30 Box Jumps 24/20

15/10 Muscle Ups

30 Push Press DB 40/25

30 II Unders

15 Thrusters 135/95

30 Pull Ups

30 Burpees

300 Ft. Overhead Walking Lunges 45/25

*NUTRITIONAL CHALLENGE SHIRTS will go on sale soon, so if you earned one from the challenge please pick it up asap…. Thanks

Don’t forget to pass along the following link to those who wish to donate to Eric VanDyke http://www.giveforward.com/ericvandyke.


 

Thursday 120426

Remember the important things in life…..

WOD

 

Back Squat

3-3-3

Front Squat

3-3-3

OHS

3-3-3

-then

Bottom Tabata Squats


Make sure and pick up your nutritional shirt today if you achieved your goals!!  The left over shirts will soon go on sale…

Don’t forget to pass along the following link to those who wish to donate to Eric VanDyke http://www.giveforward.com/ericvandyke.


 

Wednesday 120425

Chan Chili – CrossFit Kitchen…..

Check out this awesome recipe for Paleo Chili.

Yields approximately 8 cups

-16 protein blocks

-8 carb blocks

-16 fat blocks

Ingredients

-1.5 lb ground beef

-3 cups onion chopped

-80 olives chopped

-4 cups zucchini chopped

-2 cups salsa

Directions

  1. Chop onions, zucchini, and olives.
  2. Brown ground beef in skillet.
  3. Saute onions and zucchini in skillet.
  4. Mix ground beef, olives, zucchini, and onion together in a large stock pot.
  5. Pour salsa into chili and stir well.

-A half cup of Chan Chili contains approximately 1 block of protein, a 1/2 block of carbs, and 1 block of fat.  Simply eat an additional 1/2 block of carb for a complete 1 block meal.


WOD

Rest Day – CFK & Open Gym

11am to 1pm – Open Gym

4:30pm to 6:30pm – CFK

6:30pm to 8pm – Open Gym


Don’t forget to pass along the following link to those who wish to donate to Eric VanDyke http://www.giveforward.com/ericvandyke.  Lynette has said he is doing much better and continues to improve, no doubt because of the huge loving community of CrossFitters, Friends, and Family out there praying and sending good wishes his way.  Keep it Up..

 

Tuesday 120424

Sheyla working on Front Squats……

WOD

Run 800m

10 Rnds:

-10 ring push ups

-30 II unders

Run 800m

OR-

Run 800m

10 Rnds:

-10 G.S. box jumps 30/24

-30 II unders

Run 800m

Eric VanDyke update:  Eric seems to be doing much better and hopes to get released from the hospital very soon.  However, as many of you know he has a long road to recovery.

If you know someone who would like to help support Eric’s recovery and/or colossal medical expenses there has been a website set up to make donating very easy.  Go to http://www.giveforward.com/ericvandyke and donate today.  Thanks to everyone who has given to the EVD cause already and please continue to pray for his fast recovery.

Monday 120423

 

CrossFit NWA 2012 competition team training hard in preparation for the CrossFit 2012 Games Regional Competition next month……

WOD

20:00 – heavy single C&J

Athlete will work up to heavy single clean & jerk within 20 minutes.  (Power or Squat)

-then

EMOM for 5:00 C&J x 3 @ 70% of heavy single.

Athlete will complete three reps of clean & jerk at 70% of heavy single every minute on the minute for five minutes.


 

Sunday 120422

EVD Fundraiser….. Calm before the storm…..

Saturday’s fundraiser was a huge success for the VanDyke Family as we raised over $8,600.00. This is a perfect example of what the CrossFit community is all about. The community pulls together like none other during times of need. Thank you to everyone who participated or donated or both.

 

A Big Thank You to CrossFit Terra Firma for all of their help with making this a success and for some solid work during the WOD. It was a great day and our thoughts and prayers continue to go out to Eric VanDyke as his family. Get well soon and finish strong Eric…

 

WOD

“JT”


21-15-9

HSPU

Ring Dips

Push-Ups


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan during an operation against hostile forces in June of 2005.


“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

 

Saturday 120421

Eric and Colt……

WOD

REST DAY

CrossFit Kids 9:00am to 10:00am

Eric VanDyke Benefit Team WOD

11:30am – WOD announced and briefing

12:00pm – WOD Begins…  3-2-1 GO!!

The WOD will be a compilation of Eric’s favorite movements or benchmark WODs.  WOD begins at 12:00pm sharp and we will do it all together as a CrossFit Community to show our support!!!  This will not be about time and scores, but about what we do best and thats being there for each other to accomplish a common goal for one of our own.

Come out and support our close friend and his family during a tough time as he fights a serious illness.  All donations will be accepted and several area businesses have agreed to match what we raise.

Traveling Circus Productions will be on hand to record the event and take some cool photos.  Great time to get some awesome WOD photos by a true professional Dan “the man” Frayer….

This is also an amazing and unique opportunity, if you’re new, to experience CrossFit and see why it builds community like nothing else.

-CFNWA