Our Next Two Weeks

The first 2 weeks of October will be Community Day meaning Monday through Friday will all be the same as the Friday schedule (plus the 730pm class) because everyone will be working out together!  CF, Funk and CF Kids will be together. Basically we will still be getting in awesome workouts that will be modified to each kids ability, just like always, and the kids can come to any of these times each day.  Perfect for those of us who can't normally make it in on certain days because of after school schedules.   Our home for the next 2 weeks is: 4093 Reynoldsburg-New Albany Rd. NA 43054. The parking for classes will be on Hawksmore and Fenway (just before and after the driveway).

The location has a for sale sign and green mailbox.  You'll see a long driveway (as in 100 yards) with a house and barn.

There is a short warm up run from parking to WOD location on the running/walking/biking path along 605 (Reyn-NA rd.)  Make sure to not park in front of fire hydrants or mailboxes.  There is plenty of space for everyone to park and an actual dead end on Hawksmore with no houses.

a MAP

Shoot us a line if you have questions

Breakfast Pizza

Overview
Sometimes it’s hard to get your kids to eat breakfast. When that happens, get crafty and combine one of their favorite foods—pizza—with eggs to go. This Paleo pizza is a sure-fire hit. It’s easy to make and easy to modify with your family’s favorite breakfast toppings.

Ingredients
Crust
1 cup almond meal
1 egg
1 ½ tbs. olive oil
1⁄8 tsp. baking soda
½ tsp. garlic powder
½ tsp. chopped fresh oregano
Toppings
2 eggs
2 strips bacon, cooked and crumbled
1 heirloom tomato, sliced or chopped
A few sprigs fresh basil, torn

Notes
There are several options to create more balance in this meal. Serve your pizza with a side of fruit, add sautéed vegetables of your choice, or sauce it up, which actually helps the eggs stick to the crust.




Directions
1. Preheat oven to 350 F.
2. In a medium bowl, mix together almond meal, eggs, olive oil, baking soda and garlic powder with a spoon. Once combined, use your hands to form the mixture into a ball.
If the dough is too thick to mold, add a small amount of olive oil.
3. Place the ball of dough on a baking sheet and press into a crust shape (round or oval will work).
4. Bake in the oven for 12-15 minutes, or until slightly crispy.
5. While the crust is baking, chop the tomatoes and tear up the basil.
6. In a small bowl, beat the eggs.
7. Just before the crust comes out of the oven, cook the eggs over medium-low heat until they are still slightly
runny. Don’t completely cook the eggs, because you will be cooking them in the oven for a few minutes.
8. Crumble the eggs onto the crust and top with tomatoes and bacon.
9. Bake in the oven for 2-3 minutes.
10. Remove from the oven and top with the fresh basil. Cut and serve.


Warm Up
:10 Wobble Hold
5 Burpees
20 OH Lunges
100m Run
5 Wobble Press
5 Burpees
Max L Hold
100m Run

Skill
3 Rounds
100m Row
10 GHD Sit Ups
5 Knees To Elbows
:30/:30 Pigeon


WOD
2x4:00 AMRAP
2 Min Rest Between Sets
5 DB Goblet Squats
5 DB Swings
5 DB Sumo Deadlift High Pulls
5 DB Push Press (R)
5 DB Push Press (L)

More Than A Sport

The words of Blair, 13 years old:

"Crossfit isn't just a sport, its so much more than that. Its a place that I can go and get away from everything. Go run 400 meters and think about everything that's going on. I can go in there so frustrated and leave an hour later calmer, more collected. The energy from others in there is amazing to. People reaching their goals & are turning their lives around. There is more to Crossfit than meets the eye. It is more than a gym, & you cant just see it to believe it. You live it to believe it."

Pretty smart 13 year old huh?!


Warm Up
2 Rounds
Lunge to first drainage gate
High knee skip to second drainage gate
Sprint to 50m mark
Karaoke to second drainage gate
Spin and karaoke to first drainage gate
Sprint through 3.2.1 Go! line

Skill #1
5 Minutes
Pistol Practice

Skill #2
Sumo Deadlift High Pull

WOD
3 Rounds
10 DB Push Press
100m Run
10 DB SDLHP
100m Run

The Flu

5 Ways to Fight the Flu

The weather is beginning to change and that means illness. The flu is annoying enough on its own. So it doesn't help that flu season falls at one of the most exciting times of the year. To avoid missing out on sports events, Halloween parties, Thanksgiving feasts, and holiday fun, follow these tips:

1. Get the flu vaccine. It's the best way to protect yourself against the flu. Hate shots? Most teens can get the flu vaccine as a nasal spray. Getting vaccinated doesn't just protect your own health. It also helps the people around you because there's less chance you'll catch the flu and pass it on.
2. Wash your hands often. In addition to getting the flu vaccine, hand washing is an important line of defense against germs like flu viruses. Why? The body takes about 2 weeks to build immunity after a flu vaccine — and even a vaccine isn't foolproof if a new strain of virus starts making the rounds. Hand washing also helps protect against other germs and illnesses that there aren't vaccines for, like the common cold.
   
   Wash your hands after using the bathroom; after coughing or sneezing; before putting in or removing contact lenses; before using makeup; and before eating, serving, or preparing food. The great thing about hand washing is it's easy protection. So get in the habit of washing your hands when you come home from school, the mall, a movie, or anywhere else where you're around a lot of people.
3. Keep your distance if someone is sick (coughing, sneezing, etc.). Flu viruses travel through the air, so try to stay away from people who look sick. Of course, people who have the flu virus don't always look sick. That's where vaccines and hand washing come in.
   
   It's also a good idea to avoid touching your nose, eyes, and mouth — three places flu viruses can easily enter the body.
4. Cough or sneeze into a tissue or your elbow — not into your hands. That way, you're not spreading the virus when you touch surfaces that other people may touch too.
5. Stay home if you have the flu. You don't want to pass your germs to someone else. And staying home is a great excuse to curl up and watch your favorite movie, play video games, or read. Rest can help the body recover faster.

You also can fight the flu on a daily basis by keeping your immune system strong. Some great immune boosters are getting enough sleep, eating healthy foods (including five or more servings of fruits and veggies a day!), drinking plenty of fluids, and getting regular exercise.

Don't let the flu mess with your fall and winter fun. Fight back!

Warm Up
2 Rounds
30 sec plank hold on right elbow/ left leg
15 sec transition
30 sec extended ring row hold (butt & hips up)
15 sec transition
30 sec plank hold left elbow/ right leg
15 sec transiton
30 sec L-Hold Pullup Bar
15 sec transition
30 sec plank hold

Skill
1 Forward Roll
1 Tallbee
2 Knees To Elbow

*1 kid goes at a time rotating through twice for each kid.

WOD
5 Rounds
3 Forward Rolls
5 Tallbees
7 Knees To Elbows
9 Box Jumps

The Squat Clean

During the past four decades, obesity rates have soared among all age groups, increasing more than fourfold among children ages 6 to 11. 
Due in part to the childhood obesity epidemic, 1 in 3 children (and nearly 1 in 2 minority
children) born in the year 2000 will develop type 2 diabetes at some point in their lifetime if current trends continue.
I know these are pretty sobering statistics, but we can't just ignore that it's happening and think it will reverse itself.  We need to teach our children through example and inspire them to make healthy decisions physically, nutritionally and emotionally.  

Warm Up
Obstacle Course

Skill
Squat Clean


WOD
3 Rounds
5 Front Squats
10 Burpees
15 Sit Ups
200M run

Blueberry Pops

Overview
Arts and crafts are a lot of fun—especially when the kids get involved. Add food in the equation and you have the ingredients for a good mix of creativity and nutrition. These blueberry pops are a perfect mixture of crafts and cooking that will entertain and please your palate.

Ingredients
1 pint blueberries, washed and dried
1 can full fat coconut milk
6 wooden skewers
Wax paper
Cookie sheet
Notes
You could drizzle with chocolate for more variation or sprinkle with
shredded coconut directly after a dunk in the coconut milk.
Directions
1. Thread blueberries onto skewers, leaving enough space for a handle at the bottom.
2. Place threaded skewers onto a cookie sheet lined with wax paper and freeze for 30-45 minutes.
3. Pour coconut milk into a tall glass, leaving enough room to dip your skewers into it.
4. Remove the frozen berries from the freezer and carefully dip the skewers into the coconut milk so a layer of milk covers all the blueberries.
Place the blueberry pops back into freezer for 10 more minutes.
Repeat 1-2 more times until a thick layer of coconut milk covers your berries.
5. Serve cold.



Warm Up
10 Minutes
10 Situps
3 Forward Rolls
1 Handstand Attempt
*Grassy area to the side of building

Game 
Freeze Tag
*1 Person is "IT"
Try to tag as many ppl as possible in 2 Minutes.
When you are tagged you have to hold the bottom 
of a squat until someone who is not it comes and 
tags (rescues) you. After 2 mins switch who is it. 
You can vary the game to Plank Holds, Hollow Holds, 
etc.


WOD
Tabata
4 Rounds each
Medball Push Press
Tire Jumps
Burpees
Lunge Jumps
Sit Ups
Shuttle Run

Human Beings Are Awesome!

When you look at it from the right angle, and some of you will do this just by glancing and some of you will need to tilt your head and squint a little bit, but if you catch a look from just the right way...humanity is pretty awesome. Human beings are awesome creatures. They are beautiful, unique, and extraordinary. EXTRA-ordinary. That's outside the ordinary. Every single human being on this planet is outside the ordinary. I know that might not make sense, but it's how it is.

Human beings will surprise and delight you...if you let them. They will also fulfill every awful thought you invent about them, if you choose to spend your time inventing these thoughts. It's a waste of time. Mostly for you. They will go on being awesome whether you think it or not.

And YOU will go on being awesome - whether you think it or not. 

Wouldn't it be easier (and less tiring and more exciting) to just BE awesome? Wouldn't it be a lot more fun to just think up crazy stuff (oh, I don't know, like rope-climbing and PR scoring and...you get the picture) and then DO it?

Do you KNOW how awesome you are? I sure do.

Warm Up
10 Minutes
Partner
Banded 50m Resistance Runs
*band around waist partner stands behind and resists the person running

Skill
5 Minutes
DB Swing
DB Snatch (alternate arms)
KB Deadlift

WOD
5 Rounds
5 DB Swings
5 DB Snatch (each arm)
5 KB Deadlift

*workout is to be done in the dead end of Zarley
time starts with all equipment on the 3.2.1 GO line
workout cannot be started until all equipment reaches the dead end
only 1 piece can be carried at a time
workout is over when all equipment is returned to the 3.2.1 GO line

Snake Drill

Line the kids up side-by-side, spacing them a sufficient distance apart that they will be able to run between one another. On "go," the first person at the left of the line turns and begins to run in an "S" pattern (like a slalom) between the other kids until he/she reaches the end of the line. Quickly shift all the kids to the left, being careful to maintain the space between them. (Thi

s may require a few practice runs to allow the kids to figure out how far to shift each time.) The person who is now at the beginning of the line begins to "snake" through the line. Once he/she reaches the end, the entire line shifts left again. Continue until everyone has snaked through the line.

Variation: Use a medicine ball to increase the difficulty of the drill. Have the kids hold a medicine ball as they snake through the line. In this drill, each child travels to the end of the line and back. He passes the ball to the next person in line, then runs back to the end of the line as the entire group does the shift to the left. Then the next child in line begins to snake down the line and back. Continue until everyone has snaked back and forth through the line.

Warm Up
Snake Drill

Skill 
DB Hang Clean


WOD
5 Rounds
1 Box Jump (close to pullup bar)
Hang from bar & walk hands 3 steps to the side
1 Pullup
1 Toes To bar
Walk hands 3 steps to the start
Come down
5 DB Hang Cleans
Sprint out the front door to the left to the end of sidewalk and back

Revive Chiropractic

http://www.revivechiro.com/
So here's another chance to check out what your missing at Revive Chiropractic if you haven't yet! We will be having a "Revive Your Movement" Seminar at their office at Polaris on Thursday, September 27th at 6:30pm.  This is a great chance to meet the wonderful Dr. Brandon and Dr. Samantha Shriner.  They are members of CFNA and are amazing at what they do and all around awesome people.  This seminar is FREE and will talk about how your spine directly enhances/ destroys your movement in WODs and in everyday life. Watch for more info coming soon!

Warm Up
10 Minutes
100m Run
Monkey Bars (on pullup structure outside, go around as far as you can)
10 Tire Jumps
10 Walking Lunges (head & chest up)
10 Push Ups
10 Sit Ups
10 Air Squats (stay on heels, knees out)


Skill
5 Minutes
Tire Flips
*go over form before, put in groups of 2 or 3 and flip back & forth


Game
Jump The Creek
*2 Jump ropes, kids have to jump acrosss, space them out after each round

Competition
200m Relay Races

WOD
3 Rounds
Shuttle Run
5 Tire Flips
5 Tire Jumps
5 Tire Dips
5 Burpees

Citrus Skewers

Overview
Meat on a stick: fun to eat, easy to prepare. Plus, citrus skewers look super cool!
This meat on a stick is better than the normal corn dog. Use grass-fed beef to ensure top quality and better flavor. Serve it up and watch your kids get excited to eat protein.

Ingredients
15 long wooden skewers
1 lb. grass-fed sirloin (cut into thin strips)
3 oranges (cut in half )
4 cups mixed greens of your choice
Trader Joe’s Smoke Seasoning to taste
Coconut oil
Dressing
1 tbsp. red wine vinegar
1.5 tbsp. olive oil
Salt to taste
Garnish
½ cup cherry tomatoes (cut in half )
¼ cup slivered almonds
Directions
1. Heat frying pan or grill on medium-high heat. Add coconut oil.
2. Thread meat onto skewers and season all sides with smoke seasoning.
3. Sear all sides of skewers in pan, turning when done. When meat is cooked to your liking, squeeze the juice of one orange in the pan and let it cook with the meat.
4. Plate oranges flat side down and set aside.
5. Toss mixed greens with olive oil, vinegar and salt, then set aside.
6. Stick approximately 3 skewers into each orange in a triangular pattern. Fill inside the skewer space
with greens. Garnish plate with tomatoes and slivered almonds.



Warm Up
2 Rounds
5 Air Squats
5 Burpees
100m Run
5 Tire Jumps
5 Lunges (Each Leg)

Skill
Gymnastics 
Forward Rolls
Kick Up To Handstand (Partner Spot)
Headstand/Handstand to Forward Roll

WOD
7 Rounds
7 Push Ups
7 DB Thrusters
7 Knees To Elbows
7 KB Deadlifts
7 Burpees
7 KB Swings
7 Pullups

What is "American"?

We really don't have a whole lot of deep, culturally relevant food traditions. Whereas you can identify many cultures by the food they eat, the USA is kind of a hodgepodge of those that came from elsewhere. It's not unusual to see Americanized versions of foods from all over the planet.

I don't mean to deny us what we have given -- BBQ, as it is widely known, is largely an American invention. There's no doubt that hamburgers and hot dogs on the grill are attributed to the good old US of A. Steak and potatoes? You bet. And there are some examples of regional cuisines that could make the list, for sure.

A cultural tradition, however, that means something, is rooted in history, creates the nutritional backdrop, and almost gives us who we are is pretty clearly missing. I've realized the sad truth that the most likely candidate for our contribution to the culinary world is fast food. Really. Is there any food that is more widely recognizable as "American?" Yikes.

Then I thought this -- all food traditions are created. They didn't exist before they did and it is up to us, right now, to generate a whole new food tradition for our people.

What would you foodies out there put in the cuisine "American" food? What would make you proud? What would fill your heart and soul, not just your stomach? What would you want to pass on to generations to come? What will get us back to being a healthy America with childhood obesity and diabetes on the downslope and not on the rise at the rapid rate that it is?

Warm Up
Partner
1 Minute Lateral Jumps/ Plank Hold
1 Minute Rest
1 Minute Front to Back Jumps/ Hollow Hold
1 Minute Rest
1 Minute Box Jumps/ Hang From Pullup Bar

Skill
Pistols
*use mods to get full ROM

WOD
21-15-9
Floor Press with Bumper Plates
Lateral Jumps over Bumper Plate
Air Squats
*100m Run after each round

What Your Missing Out On!

CrossFit Kids is a program designed to take the beauty of the functional movements that our bodies were designed to perform and adapt it to your child’s unique and ever changing needs. Our mission with CrossFit Kids is simple: to help shape your child’s life long definition of health and fitness by pairing working-out and fun so that they will build habits to last a lifetime. While fun and games are important, helping your child to move better is our goal.  We will introduce them to proper techniques to develop their ten general physical skills: Cardio-respiratory endurance, Power, Strength, Stamina, Speed, Agility, Flexibility, Balance, Accuracy, and Coordination.  These are fundamental to all things that kids need to do when they play-pull, push, run, throw, climb, lift and jump. Kids will participate in fun and engaging workouts that are constantly different, challenging and deliver measurable results and prepare them to be well- rounded athletes. At the same time we will be increasing their strength and self-confidence  to take advantage of the window of opportunity for peak development. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Trainers. Nutrition will be discussed and good food choices encouraged. Join us as we forge the future of fitness with Crossfit Kids!

Warm Up
Mix in with Adult Class 

Skill
Medball Ground To Overhead
*Tap ball to ground each time starting in
angry gorilla form (chest and head up using legs,
not low back)
Tire Flip Jump In & Out


WOD
12 Minutes
Shuttle Run
5 Burpees
5 Medball Ground To Overhead
10 Tire Jump In & Out (In & Out=1)
*30 sec rest after each round

The New Place

This weekend, September 15th & 16th will be "Bring a Friend" Weekend again! If you missed out this past weekend, don't let weekend pass you by.  You are guaranteed to have a great, butt kicking time! Get all of your friends from school and their parents to check us out.  We will be moving into our new place in a couple of weeks and the sky is the limit as to how many different classes and different times we can make available. But we need more people to make this possible.  Do yourself and your friends a favor and get them in here to check us out!

Warm Up
Obstacle Course

Skill
Deadlifts
Ring Rows


WOD
5 Rounds
6 Ring Rows
6 Push Ups
6 Deadlifts
100m Run

Sandwich Sushi

Overview
Few kids like sushi. It’s raw and cold and fishy. But if you
substitute in food your kids love to eat, you’ll get “sushi” that
won’t make them squirm!

Ingredients
4 slices of turkey cold cuts
4 slices of ham cold cuts
1 cup julienned carrots
1 cup julienned cucumber
Notes
Serve with a side of guacamole for dipping! Get creative with
your sushi. There are endless combinations for this dish. Fill your sushi
with red bell peppers, jicama or avocado—and on and on and on.
Directions
1. Lay 2 pieces of ham on top of 2 pieces of turkey. Cut away
the excess edges so they form a clean-cut rectangle. Then
slice length-wise down the middle, so you are left with 2
longer “sushi paper wraps.”
2. Lay ¼ cup of carrots and ¼ cup of cucumber on each wrap.
3. Start at one end and roll the carrots and cucumber up in
the lunch meat. Place the open-end side down to keep the
roll closed or, if necessary, secure with a toothpick.
4. Repeat with the remainder of the meat and vegetables.



Warm Up
10 Rounds
:30 Rowing
:30 Rest

Skill
Groups of 3
50m Sled Pull/Push


WOD
10 Rounds
5 Wall Ball
3 Tallbees
1 Manmaker

Germs and Bacteria

Almost everyone has dropped food on the floor and still wanted to eat it. Some people apply the "5-second rule" — that random saying about how food won't become contaminated with bacteria if you pick it up off the floor in 5 seconds or less.

The 5-second rule has become such a part of our culture that scientists actually tested it. As you can probably guess, they found that the "rule" is mostly myth: Bacteria can attach to food even if you pick it up super fast. So, depending on which types of bacteria happen to climb on board, you could still get sick.

Here are two facts to consider whenever you feel tempted by the 5-second rule:

1. A clean-looking floor isn't necessarily clean. A shiny linoleum floor is probably cleaner than a 1970s-era carpet. But even clean, dry floors can harbor bacteria. Newly washed floors are only as clean as the tools used to wash them (picture eating food off the mop in the cafeteria if you need a visual). Even with a brand-new mop or sponge, stubborn germs can still remain on the floor after cleaning.
2. Fast is better — but it may not be fast enough. Although a piece of food does pick up more bacteria the longer it's on the floor, bacteria can attach to it instantly. So any food that makes contact with the floor can get contaminated if conditions are right. And foods with wet surfaces, like an apple slice, pick up bacteria easily.

When in Doubt, Toss It Out

Some bacteria are not harmful. But others can torture you with miserable stuff like diarrhea. Even if there's no visible dirt on your food, you can still get sick. You just can't tell what kinds of bacteria may be lurking on the floor.

So what are you to do with the piece of watermelon that just slipped from your grip? The safest choice is to throw it out. Or let the dog have it. (And there's another thing to consider — even the 5-second rule can't get around the fact that your food may have landed right in a spot where Fido parked his butt.)

Warm Up
5 Mins
Bear Crawl Down
3 Pull Ups
10 Dot Jumps
3 Broad Jumps
50m Run
50m Backpedal

Skill
Deadlift
5-5-3-3-1-1


WOD
3 Rounds
2 Rope Climbs
6 Deadlifts
12 Box Jumps

Labor Day: How it Came About; What it Means

Labor Day differs in many ways from the other holidays of the year. All other holidays are in a more or less degree connected with conflicts and battles of man's prowess over man, of greed and power, and of glories achieved by one nation over another. Labor Day is devoted to no man, living or dead, to no race or nation.

Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a yearly national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.Founder of Labor Day More than 100 years after the first Labor Day observance, there is still some doubt as to who first proposed the holiday for workers. Some records show that Peter J. McGuire, general secretary of the Brotherhood of Carpenters and Joiners and a cofounder of the American Federation of Labor, was first in suggesting a day to honor those "who from rude nature have delved and carved all the grandeur we behold." But Peter McGuire's place in Labor Day history has not gone unchallenged. Many believe that Matthew Maguire, a machinist, not Peter McGuire, founded the holiday. Recent research seems to support the contention that Matthew Maguire, later the secretary of Local 344 of the International Association of Machinists in Paterson, N.J., proposed the holiday in 1882 while serving as secretary of the Central Labor Union in New York. What is clear is that the Central Labor Union adopted a Labor Day proposal and appointed a committee to plan a demonstration and picnic. The First Labor Day The first Labor Day holiday was celebrated on Tuesday, September 5, 1882, in New York City, in accordance with the plans of the Central Labor Union. The Central Labor Union held its second Labor Day holiday just a year later, on September 5, 1883. In 1884 the first Monday in September was selected as the holiday, as originally proposed, and the Central Labor Union urged similar organizations in other cities to follow the example of New York and celebrate a "workingmen's holiday" on that date. The idea spread with the growth of labor organizations, and in 1885 Labor Day was celebrated in many industrial centers of the country.

Warm Up
1 lap Carrying a Yellow D Ball

new toys! (not quite this clean :)

Skill
Team of 3
50 Pullups

WOD
Team of 2
3 Rounds
400m Run
21 DB Swings
12 Ring Rows
21 KB Deadlifts
15 DB Push Press
9 HSPU/Tallbees