If you have been living under a Rock then you wont know that Andi is in the Competition. If you are going to support her check the schedule for timing.
Canada East Region

Good Luck to the only Female in the Tri-Cities to qualify. GO ANDI!!!

BBQ Packs $75
Ground Beef from $9/lb
Roasts from $9.50/lb
Steaks from $14/lb

Asparagus $4/lb

If you would like more information you can visit the Hemlock Shore Farms face group page, contact Mike at mike@hemlockshorefarms.com, or if you would like more prices of all the products you can check the whiteboard at the gym for all the prices.

PALEO CHALLENGE 5
It looks like we have about 28 people signed up so far and there may be a few more coming so the contest will be a tight race! Weigh in, measurements, and general rules with Nik from 1:30 to 2:30… Seminar (optional) from 2:30 to 5:30. If you haven’t paid for the challenge yet please try to do so before Saturday if possible to make the event flow a little smoother. If you have any questions, put down the triple-triple and the donut, shoot us an email and we will get back to you asap!

2012 30 Day Challenge Best Results:
Most Weight lost – Chris L – 20 lbs.
Most Inches Lost – Helen T – 4.5 inches off waist and hips
Most Body Fat % Lost – Thom W – 5%

Rules Include:
-NO GLUTEN EVER (even during cheat meals) because Gluten is the devil!
-NO Beans/Legumes ever… including peanuts as they are not nuts… I know, it’s crazy, Google it.
-No Dairy, except in small doses during cheat meals (sprinkling cheese, natural ice cream, etc).
-3 Cheat meals per week are acceptable. Keep portions to one plate or bowl.
-Alcohol is ok once a week, remember keep it gluten free, best choices are red wine or tequila… or red wine with tequila for a really good time… and then likely a really bad time.
-You must work out a minimum of 3 times per week and record your workouts in the workout log. If you can’t make it to CFW for the minimum 3 WODs you must do something else that is measurable. A 5km run, a homemade body weight WOD, or an hour of Zumba (this is not acceptable for the guys) are all forms of exercise. Non action sports (golf, darts, baseball), leisurely activities like playing with your kids, or excessive vomiting from all the red wine and tequila’s are examples of what’s not enough to count as exercise.
-1 or 2 Fruit per day max, berries are best, then apples/oranges/pears, avoid bananas.
-1 handful of nuts per day if you would like, but no more than that.
-Aim for 8-9 hours of Darkness per night.
-All you eat and drink must be recorded in the meal planners or in some type of journal.
-Drink as much water as possible, and record how much you are drinking in your journal.

Coach Chris

Partly due to the controversial Body Weight ratio in the first event, Brent and Brad were both placed in the C Division where they stood out like sore thumbs, but in a good way. It seemed like most of their competition came from each other as they dominated their divisions and placed first and second (respectively) with ease. First time competitor Karla was also placed in the C Division, after making a slight rookie miscue in the first event that may have cost her a spot in the B. More importantly, she did get some very beneficial and well earned experience due to that and made the best of it by finishing on the podium anyhow with a 3rd place finish there.

First time competitors Kat, Shelley, and Sherry were all placed in the B Division where they all did very well and all hit some new accomplishments during the comp. Kat strung together 5 pullups in a row for the first time, Shelley did her 1RM for reps in WODs on two separate occasions, and the newest CrossFitter of the 9 person roster Sherry finished 4th after also pulling out some new PR’s throughout the day!

Also first time competitor, Jessica had one of the most impressive Tabata Something Else numbers of the day and earned herself a spot in the A division where she ended up in 8′th place. Very well done Rookie! After a shaky start in Event 1 in the A Division, the next 2 WODs went much better for myself and brought me a 6′th place overall finish. Perhaps the most impressive result belonged to Coach Andi where she had strong showings in all 5 of her events throughout the day and finished 2′nd overall in the A Division.

Be sure to congratulate all of our competitors as it was a great effort by all and CFW showed we were there to make noise and stand on some podiums!

Coach Chris

Here it is guys. Part II of our mobility workshop. This will be again a 2 day workshop, but if you can only attend 1 day then that is fine. We strongly encourage to attend both days as there will be a lot of information and some of the issues will only be looked into 1 of the days.

Make mobility as important as your other healthy goals if not the #1! This time around we will be focusing on the end position of your Overhead squat, and how your positioning should maintain throughout the midline and shoulders.

Date: February 23rd (Saturday); OH Positioning
March 2013; Shoulder/Midline stabilization

Time: 1-3pm (on both dates)
For: This is free for all our members
Location: CrossFit Waterloo

This will not be a treatment clinic, we will be focusing on the importance of Mobility. As well we will define the difference between Mobility and Flexibility. We will be spending the time working on improving the finishing positions and why we are restricted to achieving the position. There will be time where we will put all the information that will be delivered in this workshop to use by practicing and retesting movements.

The workshop will be held by Dr. Porr and your coaches of CrossFit Waterloo. Make sure to sign up with one of the coaches!

Eddie

Clear your schedule for this coming Saturday (Nov. 24th) and/or Dec. 1st, as CrossFit Waterloo will be hosting a free Mobility Workshop for its members. This will be a 2 day workshop, but if you can only attend 1 day then that is fine. We strongly encourage to attend both days as there will be a lot of information and some of the issues will only be looked into 1 of the days.

The workshop will be held from 1pm until 3pm on both days. This will not be a treatment clinic, we will be focusing on the importance of Mobility. As well we will define the difference between Mobility and Flexibility. We will be spending the time working on improving basic movements (ie. Squat) to better your ability as an athelete. There will be time where we will put all the information that will be delivered in this workshop to use by practicing and retesting movements.

The workshop will be held by Dr. Porr, Matt Currado, and your coaches of CrossFit Waterloo. Make sure to sign up with one of the coaches!

Eddie