Just a Dirty White Paleo Boy that does CrossFit and a Throwdown Challenge to try CrossFit WMD

Flounder Fillets over Sweet Leaf Spring Mix with tomatoes, 

strawberries, grapes and cinnamon almonds. 

One of my favorite songs.....

No matter how old I get, I'll always be a....

Making today's Nutribullet offering - half a Serrano pepper, carrots, squash, kale, plumcot, carrots, pistachios, flaxseed and strawberries with Creatine and Fresca as the liquid. 

Here's what it looks like in the container before adding the liquid.

And with liquid added...

Screw on Base with Blades...

Installed...

Flipped and mounted on the motor base.

Press down and then you're in the process of "Extracting" aka High Speed Blending!

And done.... lots of green veggies in this..... thus the pea green color.

If you want more color like red, add more red stuff.... like grapes or more Creatine Mix!

Then screw on the handle and drink your meal!!!

Which you need when you enter this Battleground aka the CrossFit WMD Box!

Those are 93# and 116# Round Stones for the She Beasts and Mansters respectively....
For the Stone to Shoulder coming up....
Squat down and grab those suckers and lift them from the ground to the top of one shoulder in one motion.
Yeah.... you heard me right.
One of the exercises that makes you wonder WTF you been wasting your time on in PowerHouse or Family Fitness cause it didn't prepare you for this!

15 - 30 minutes of stretching and warm-up is part of the prep for each WOD.....
One of the reasons I haven't injured myself at CrossFit.

And here's the Workout board....

It's nice to come in and see the whole workout laid out for you with simple and colorful illustrations highlighting the correct lifting technique.

A "WOD" (Workout Of the Day - in case you missed this in a previous post).... a WOD Brief is done before each workout where either Will Black or Tony Guined goes through each exercise to be performed for the Strength Focus (which was Overhead Squats for today) and the WOD and highlights the DO's and DON'Ts and then there's a demonstration of each exercise.

Then during the Strength Focus and WOD, Will and Tony are continuously watching each and every person performing the exercise and making corrections and giving encouragement for better lifting technique and performance.

Let me ask you this.... Do you get this kind of personal instruction at your gym?

Take a look at this Warm up.....

Most People would call this a Workout!!!

Strength Focus is Overhead Squats - Probably the most effective All Body Exercise I have ever done....

I had to be very careful and could not achieve hip crease below knee crease because of my groin injury, but still got in a decent  5-4-3-2-2 set of Overhead Squats.

And look at this WOD known as a "Chipper" because you go straight through it without stopping, "chipping" away at the 11 sets of exercises.

Talking about a variety - You'll know you had a workout when you finish this one!

Box Jumps - Jump from ground to the top of a 24" box, stand up, jump down to the floor.... that's One!
Hand Stand Push Ups (When's the last time you did those?)
Pull Ups (Yeah - you big muscle bound dudes - how many pull ups can you do? Oh.... I forgot... you don't do them)
200m Run (ditto above comment)
Thruster - Squat low with a bar held at the front shoulder position and then stand up and press the bar overhead...... 30 times in a row.... yeah that'll get you breathing hard!
Toes through Rings.... Yes they have hanging gymnastic rings in a CrossFit box and you hang from these and then pull your feet up and put your toes through the rings you're hanging from.... again - when's the last time you did that?
Kettle Bell Snatch - Take a 53# Kettlebell with one hand off the ground and sling that SOB overhead in one motion while the KB pivots in your hand - if it doesn't blow your shoulder or break your arm, it'll tear every callous off your hand. No - seriously.... Will and Tony will coach you the proper way to do this including the rotation of the Kettlebell in your hand at the top of the movement.... I love this exercise... there's just something about reaching down and picking with one hand and picking something heavy up off the ground and slinging it over your head that makes you feel..... Well pretty fucking good!
Let's go run again!
Shoulder the Stone - I told you this was coming - lift that 116# off the ground and to the top of one shoulder 15 times!
Ab Mat Sit Up - from full extension to the back to full extension to the front.
Hand Release Push Up....Push up where the bottom part is chest to ground and you pull your hand up off the floor, then complete the push up.

And here's where the Rubber meets the Road....

The Performance Board....

Did the above in 19:33 which was not bad.

Look at Jeremy's 12:45 time..... Beast!!

Oh and the Haley chick at 17:18 is pregnant and still kicking all our asses!!!

So.....

Kyle, Allen, Ray, AC, John, Leroy, Heath, Ted, Bryan, Shelley, Denise, Liz, Lauren and all you other Pants and Skirts that I've been talking to who are slugging through your Family Fitness Workouts....

Here's your challenge....

Come up to CrossFit WMD.....

WWW.CROSSFITWMD.COM

this Saturday morning from 8:00 am - 9:30 am to the CrossFit Orientation class and see what it's all about.

Just rip up 288 to the CR44 exit right before Gulf Coast Auto Park....

Take a right on CR44 aka Old Anchor Road and it's about a half a mile to a mile up on the left.

Talk to Will Black or Tony Guined and tell 'em the Crazy Old Man William Miller sent you.

And Be Prepared....

To Begin Something....

That Will Make You Better....

Than YOU have ever been before.

It's time to make your own CrossFit....

DISCOVERY!!!!