WOD
3 rounds for time of:
Row 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups
The SKILL-OF-THE-MONTH for January is NUTRITION.
It’s a new year and it’s time to make some changes in the way you are eating. The Zone diet and the Paleo diet are the two “diets”, or ways of eating and balancing the hormones in your body, that we recommend. But if you’re not ready for that yet……at least cut out all sugar in your diet. Make some changes! You will look, feel and perform better when you watch what you put into your body. Think of your food as a drug…..Yes! It’s that powerful. We will be posting articles and videos all month about nutrition. Please come talk to us, email or call us if you have any questions. Remember, the wod’s are only half the work….You have to be eating right too for those of you who want to lose weight, or for those of you who just want to feel better or improve your performance as an athlete. Start today!
If anyone knows someone who needs a roommate I’m looking for an apartment.
Holly –
I sent you an e-mail about an apartment. I have a couple units opening up soon. One is 2 br/2ba and the other is a 1br/1ba. Email me at lee at leegientke.com.
LMG
My arms are still shaking that was a fun but tough WOD. Everyone was wasted this morning after the WOD. It will be hard to beat Justus’ time. He beat everyone by at least three minutes. Great job everyone.
Also during the Holidays we had some visitors from out of town. Andrea, Adrianne and Seth. I just want to thank everyone at the gym; patrons and trainers for making them feel welcome. Andrea came in this morning and paid us a very nice comment. She said “you guys are so nice hear.” I was really proud that she felt that way in the short time she and Adrianne were hear. She will be coming back in the summer. So thank you trainers and clients for making an effort to make our gym such and awesome place to workout.
I heard today’s WOD was a tough one. Between doctor’s appts and getting things ready for our trip, I don’t think I’ll make it in. Clark said there were 12 people at the 6am class! That’s awesome. We are so excited to be a part of a great gym with fantastic people.
We’re hoping to get to at least one crossfit while we’re gone. Everyone have a great two weeks! We’ll hopefully be catching warmer rays in AZ and at Disneyland. I’ll try to get a fun crossfit picture with Mickey or one of other characters.
Attention crossfitters. I left my watch at the gym tonight. I will be in tomorrow to get it. Hopefully no one walks out with it thinking it is theirs. That wod was tough.
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