A daily addition to our schedule will be lunch with me! Well, maybe not lunch, but noon WOD's, Monday - Friday, will be available starting Tuesday, May 29.  So eat early and come WOD at noon!

Starting June 4 - August 3, the 4:30 CFK class will become an adult classtime, as our current CFK's will be moving to the 10:00 a.m. time slot, (Monday, Wednesday and Friday).

Also, Wolf River CrossFit will have a slight membership increase starting July 1.  Each membership option will increase by $10 monthly.  Our current members and anyone who joins by July 1, 2012, will be grandfathered in and not experience a price increase for 18 months!  So, if you have any friends who are considering joining, get them in soon!!

You guys are awesome! Keep up the great work!

-Angie

The long awaited, much anticipated Nutrition Challenge results are in!

Good job to all of those who worked hard to change their dietary habits!  For some, this was an introduction into eating Paleo. For others, it was an opportunity to become a little stricter and refine Paleo diets!  I am very proud of all of the efforts made!  Now, I would be remiss if I didn't go on to say that, this challenge was not for JUST 30 days! The 30 day challenge was meant to "jump start" your nutrition and not meant for a temporary "diet".  It's a lifestyle change. While I know you've missed certain foods, and may add back this and that as your "cheat" meals....beware as those cheats do and will add up.  Stay true to your health and true to what your body actually needs, vs what you want! Food should be considered fuel...junk in = junk out.

I know...get on with it already, right??

Ok, so we ran 2 separate challenges, an Official Challenge and an Unofficial Challenge.

Officially.....the winners are (drum roll please)
Female winner who was in it to win it from the beginning....Stacey Riley!!  Stacey lost 7.2 pounds (4.8%) and lost 3.5"!!! Good job Stacey!! Now you can get those new shoes you've picked out!!!

Male winner who started CrossFit right about the time this Challenge began, and has worked really hard to make a LOT of very big changes immediately....Zack Pittman!!  Zack lost 24 pounds (6.3%) and 2.5"!!  Great job Zack! I know you've worked really hard!

Unofficially, we had 5 participants who worked very hard as well and did a great job!
Not everyone can win however, but Chris Thomas, you did win...you did an amazing job with a weight loss of 10.8 pounds (5.7%)!!
We have an Honorable Mention as well.. Jack Riley!! Jack lost 5.6 pounds (3.24%) by making a couple of very slight changes. He cut out bbq sauce and reduced his Diet Coke intake.  Jack is a good example of making small changes to make big differences!!  Great job Jack!!!

Great job all of you!! Keep up the great work!! Remember, you can't out train a bad diet so keep it real!!!

Mark your calendars for June 9!!
For a number of years, CrossFit has held annual fundraisers to raise money for very worthy causes such as the Wounded Warrior Project and CrossFit Kids, benefiting ISR (Infant Swimming Resource).  This year, there will be a fundraiser called CrossFit for Hope.  CrossFit for Hope is an alliance between CrossFit and St. Jude Children's Research Hospital.

CrossFit for Hope is the joint effort between CrossFit and St. Jude Children’s Research Hospital to raise money...a LOT of money! The goal is to raise 1.7 million dollars, which is one day's operating cost for St. Jude.  As most of you know, St. Jude works to combat childhood cancer and other deadly diseases.

Wolf River CrossFit be participating in this event.  We are already registered and will be setting a financial goal as a gym.  It is my hope that each of you will register to participate, set a personal fund raising goal and join the fight.

We only have about 5 weeks! Register HERE and lets get busy fundraising!!

The workout is:

Well gang, it's been in the works for awhile but the time has finally come...I will be full time at my gym starting tomorrow!  As most of you know, I've been working two jobs for 3 years, and just phased out of my career I've had for 13 years. While its been a bittersweet departure, I am very excited about this next chapter of my life!

I think we've come a long way in four months and I'm stoked about what the next four months can bring! With a more concentrated effort in the gym, I'll be able to work on our growth and development even more!  It's my goal to continue to offer the best coaching possible in the best environment possible with the best programming possible!

Thank you all for your support over the last four months!! I appreciate each of you very much and I look forward to our CrossFit future together!!

Best,
Angie

On Saturday we had a number of our CrossFitters who participated in the Warrior Dash in Jackson, MS.  Below are the results from the event, thanks for posting Cat!
There were 7200 competitors in all.
Josh Day time- 32:23, Overall place- 84, Overall within gender- 83 , Overall within age group (M-30-39)- 25 out of 1424
Chris Amos Thomas time- 1:03:42, Overall place- 4912, Overall within gender- 1704, Overall within age group (F-30-39)- 549 out of 1107
Amanda Malone - time- 43:45, Overall place- 1335, Overall within gender- 194, Overall within age group (F-30-39)- 59 out of 1107
Kerry Chaffin time- 1:00:09, Overall place- 4310, Overall within gender- 1395, Overall within age group (F-20-29) 633 out of 1366
Geoff Amos time- 41:06, Overall place- 895, Overall within gender- 787, Overall within age group (M-20-29) 355 out of 1554
Chris McKendry time- 1:02:59, Overall place- 4801, Overall within gender- 3153, Overall within age group (M-20-29) 1233 out of 1554
Cat McManus time- 1:03:33, Overall place- 4886, Overall within gender- 1691, Overall within age group (F-30-39) 543 out of 1107
Awesome job everyone and way to represent Wolf River CrossFit!!

Next Warrior Dash event will be held September 22. We will select a few start times for the gym as a whole, so let me know if you're interested in participating!

Here's a video of the Jackson, MS, event and a little bit of what to expect!!

Hey Paleo Challengers!!
You've almost made it 30 days! There is one week left before the challenge ends so if you've been slack lately (SEVERAL of you) tighten up!

Next week I will need a complete tally of your points, your weight, measurement and pictures.  Next Monday we will do the WOD we did at the beginning of the challenge to see what improvements you've made also!  If you don't normally come to the gym on Monday, no worries, we'll have until Wednesday, May 3rd to get it done!

If you're a part of the official challenge, make sure I have your "Buy In" money!! A few of you haven't paid yet.

Keep it together! You can do it! Remember...this is not temporary, it's a LIFESTYLE CHANGE!

-angie

Next Tuesday, I will be travelling to New Orleans for my final conference with what has been my full time employment for 13 years, the American College of Apothecaries.

I have been tapering my hours since opening Wolf River CrossFit on January 2, in anticipation of finalizing my time by end of April.  It’s an exciting time for me, as well as well as emotional as I come to the end on an era.

Josh will be handling all evening classes in my absence.
The schedule will go as follows:
Monday
Regular Schedule
Tuesday-Friday
No morning classes!
Evening classes will be conducted on our normal schedule.

Thanks for your patience!

Everything will be back to normal on the 23rd!!

WOD journals are designed to help you keep a detailed record of your workouts so you can track your progress and make every workout really count! Journalling is extremely important in gaining muscular strength and endurance progress because they pinpoint every aspect of your training routine. By keeping a detailed journal, you will learn if you're getting stronger with each specific lift and workout.  By reviewing your WOD journal, you will see patterns of how your strength is effected from each workout and make the necessary changes to maximize your progress.

Along with recording your workouts, your WOD journal should also contain thoughts and feelings before and after your workouts. Were you tired before going into the gym? Stressed? Did you run out of energy half way through your workout? What was your stress level?  Mood? Attitude?  How about after your workout? Were you frustrated with your training session? Did you feel energized or completely exhausted when you finished? These are extremely important aspects to document when keeping your WOD journal and the wealth of information gained from these records will provide you with the knowledge to keep succeeding!

If you'd like to purchase a Wolf River CrossFit WOD journal, go to our store and purchase one today!

Click here to buy stuff!

It's about time someone take notice and this message gets taken to the public!!