Saturday, Jan. 4, 2013

Shoutout to our friend Grant Higa, a pro strongman and raw powerlifter, who stopped by to train Friday. The Big Island native lives in Washington state and trains at Imperial CrossFit, owned by our great friend, Allen Velasco. We’re stoked to have a great community of lifters and like-minded friends. See you soon, Higamonster! We’ll get you those Komoda cream puffs you were looking for . . .

010413 WOD

A. Group warmup

B. Stretch

C. AMRAP 8:00

12 box jumps (24/20)

8 American kettlebell swings (53/35)

6 shoulder-to-overhead (115/75)

Rest 4:00

AMRAP 8:00

24 double-unders

8 thrusters (95/65)

12 toes-to-bar

Metcon programmed by Spencer Arnold

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SPEAKING OF KOMODA DONUTS . . .

>> 30 days of clean eating starts monday.

Yes, we’re writing to 90 percent of our members who did not eat clean over the holidays, including our coaches (and myself). This 30 days of paleo / paleo plus / or Whole 30 will kick off Monday, and it will put us in a good place as we head toward to CF Games Open. Even if you’re not doing the open, use it as motivation to clean out your diet, detoxing from all the sugar, alcohol and other toxins we had over the last couple days, weeks, months.

Here’s what you need to know:

• WHAT: 30-day clean eating challenge, including paleo (easiest), paleo plus (moderately strict) or Whole 30 (strict)

• WHEN: Monday, Jan. 6, to Feb. 6

• WHO: You. Yeah you.

• WHY: Is this a question?

• WHAT DO I WIN? Absolutely nothing. Your reward will be better health. We are using this challenge as a time to detox as we prepare for the open; future challenges will require measurements, photos, weigh-ins, buy-in and more. Use your friends and coaches as resources to help motivate you during this time.

• WHAT DO I DO NOW? Read about Whole 30 on the Whole 9 website (link to the right of our homepage); clean out your cupboards; start planning meals for the week

• WHAT IF I DON’T WANT TO DO PALEO? Find something you can detox from: wine, other alcohol, desserts, etc. that you can give up for a month

• I DON’T KNOW WHAT PALEO IS? Email us and we will send you a wealth of information

• BUT HOW DO I GET SUPPORT? Text Kehau and you’ll be added to our paleo support group. Having accountability makes all the difference. We’re excited to see your progress. Now start preparing! You have one weekend left until start time!