“What you have to do and the way you have to do it is incredibly simple. Whether you are willing to do it, that’s another matter.” Peter Drucker

Eat Mindfully (excerpt from Oxygen magazine, August 2009)
1. Eat when you are hungry. – If only a specific food can satisfy you, it is probably a craving.
2. Stop eating when you are full. – Decide how hungry you are before you start eating and stop eating when you are moderately full… not stuffed)
3. Focus on each bite, not the whole meal. – Pause between bites to enjoy the taste of your meal.  This mindset will allow you to slow down and stop eating when you are full.
4. Minimize distraction. – Turn off the tv and put down the book or paper when you are eating, give your attention to the task at hand, eating.
5. Keep a log of how your surroundings impact your eating. – Recognize your food triggers and eliminate them.

WOD

5 Rounds
10 Pistols (one-legged squats-5 each legg)
20 Box Jumps (24″/20″)
30 Weighted Sit-ups (25 lb)

Jenny – Rx’d – 17:25
Erin – Rx’d – 19:17
Cole – Rx’d – 21:42
Diana – Rx’d – 18:30
Chelsea – Rx’d – 19:09
Casey – Rx’d – 17:00
Ashlee – Rx’d – 20:20
Trevor – Rx’d – 20:36
Sean – Rx’d – 14:19
Kim – mod – 21:37
Sarah – mod with K2E & Rev. Situp – 20:13
Omar – Rx’d – 17:00
Nick – Rx’d – 16:55
Shannon – Rx’d – 14:29
Nancy – Rx’d – 18:07

Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems. – Paul J. Meyer

HAPPY 29TH BIRTHDAY CHRIS!!!

WOD
29 Wall Ball
29 Hang Squat Cleans 75/55
29 Burpees
29 Power Snatch 75/55
29 Pull Ups
29 Thrusters 75/55
29 Double Unders

Luke 24:07
Jenny 30:52
Trevor 24:05
Cynthia 25:27
Susuie 37:35
Nancy 28:05
Karen 27:12
Melissa 24:29
Sean 23:36
Ashlee 34:50
Toph 21:55
Brandy 23:00
Lisa 20:23
Fran Rx’d 20:33
Casey 12:43 modified NEWBIE!  Welcome
Chelsea 20:40 modified NEWBIE
Pat 22:00
Michlle 12:06 modified + 5 rounds of Cindy

WOD

15 DeadLift 225/155#
21 KB Swings 53/35#
400m Run

Nick 65/35 18:10
Nancy 115/35 15:45
Brandy 115/35 14:24
Diane 95/25 13:18
Susie 130/35 22:29
Melissa 115/35 19:25
Ashlee 95/35 18:33
Chelsea 95/35 18:49
Karen Rx 19:25
Trevor Rx 13:43
Charlene mod. 17:03
Fran Rx 14:43
Cassie 115/35  20:49
Austen Rx’d 45# 13:35
Jason 190/35  20:56
Cheryl 38/18  19:30
Alyssa  110/35  16:37
Luke 175/53  16:05
Troy 185/45  22:00
Barry  Rx’d 18:38
Christy 75/35  16:27
Doug  Rx’d 11:50

The Regional CrossFit Games 2010 is less than 5 weeks away!  We are sending a team to compete and represent CrossFit Castle Rock.  We have talked of team tryouts, in order to fill a team.  These are workouts for all of us but if you want to be considered for the team and have your wod “count” then you have to be “counted”.  We have 2 workouts to be completed on the same day, with a max rest period of 30 minutes between wods.  We respect and understand that it is difficult to coordinate schedules with everyone and just set a day and time, so we are opening up the week ahead for this mini “competition”.  If you are interested, please contact Spencer, Dan or Shannon and make an appointment, which works for all involved.  We are extending this through the week, with Saturday morning, April 3rd being the absolute last option for your workout to “count”.  This Friday, will put us one month out from the games and we need to be training together toward the goal of an awesome competition!!!

In addition, if you would like to volunteer for the event (April 30 – May 2), please let Fran know if you are signed up or if you are having any issues signing up and we will do everything possible to get you involved!

WOD 1
Max weight clean and jerk
Max pull-ups (3 attempts) each pull-up counts toward 2 extra lbs of your clean and jerk weight

WOD 2
4 rounds
15 Deadlifts (225/155)
21 KB Swings (53/35)
Run 300M

Our greatest glory is not in never falling, but in getting up every time we do. – Confucius

WOD

“Tabata”
Wall Balls
Push-ups
Squats
Dips
Box Jumps
Sit-ups
8 Rounds 20 seconds or work 10 seconds of rest.  Keep track of total number of reps for entire workout.

Chelsea – 329
Ashlee – 365
Erin – 383
Chris – 212
Trevor – 482
Trent – 498
Cynthia – 469
Steve – 368
Robert – 483
Sean – 453
Erin McMahon – 430
Barry – 401
Fran – 390

Who aims at excellence will be above mediocrity; who aims at mediocrity will be far short of it.
Burmese Saying

The CrossFit Regionals are around the corner! We are looking for as many volunteers as possible to help make the event a success!  It’s right in our backyard at the Douglas County Event Center.  Let’s show the CrossFit community and our athletes our support!  (Plus you won’t have to pay the $50 spectator fee)  Click on the attached link to register as a volunteer!!!

https://secure2.regsvc.com/registration/?TYPE=e&ID=54&LC=&PIN=&REF=&dbGUID=72E99DF6-3F2B-4662-A5B9-717207135B37&

WOD
5-5-5-5-5
Overhead Squats

Diana – 28-38-45-55-60
Ashlee – 28-38-45-55-65
Cynthia – 28-38-45-55-60-65
Erin – 40-45-55-60-65
Brandy – 40-45-55-65-75-80
Mary – 65-75-80-90-95
Sean – 85-95-105-115-125
Juli – 55-65-75-85-95-105-115
Fran – 65-75-85-95-105-115
Trevor – 75-85-95-105-115-125
Susie – 75 lb
Austen – 75-85-95-100-105…115 1 rep
Barry – 75-85-95-105-125…135 4.5 reps!!!!!