After a month of hard work and clean eating, the final votes for our Spring LEANing Paleo challenge are in, and we have winners!  Before revealing the winners, I want to tell everyone how proud of you I am.  Outside of the winners, we had multiple who lost 10 or more lbs, including Niki Vasquez, losing over 16lbs. and Martin Armstrong losing over 20lbs!  Great job everyone, I hope to see you all keeping up with your new Paleo lifestyle.  If I can be of any help in keeping you on track, let me know how to help you.

On to the big announcement:  In the Men’s category, Brian Becker has won by a landslide, and on the women’s side it came down to a tie between Lori Barolo, and Mia Buehler.  The three winners will split the grand prize money, as well as receive a free month of training here at Wine Country CrossFit.  Congratulations!

Schedule Announcement:  No Classes On Monday May 31

In celebration of Memorial day, there will be no classes held at Wine Country CrossFit on Monday, May 31.  I hope everyone has a fun filled long weekend!

-Ryan

What can we say about Thursday?  It’s kind of a boring day.  Wednesday is exciting because the work week is half over. Friday is exciting because, well, it’s Friday!  Poor Thursday is stuck in the middle.  What do you say that we liven it up a little bit.

From now on Thursday will be known as P.R. (Personal Record) Thursday.  I want everyone to think back on the week that we have just completed, and let everyone know about a PR that you had.  I know that there are a lot of them out there because I have seen them in the gym.  These PRs could be a max weight lifted, a new fastest time in a workout, or a goal completed.  Shoot, it doesn’t even have to have taken place at Wine Country CrossFit, tell us about the big sale you just closed at work.  Share your successes with your fellow CrossFitters.

I’ll get us started.  Two days ago, I did the Army’s APFT with the 9:00 class.  I had a PR in the run.  I ran under an 8 minute /mile pace for the first time ever when running more than a mile.  I credit my PR to finally learning to POSE run properly.

I’m also going to use this post to call out a couple of PRs that I witnessed recently.

First, Rocky got his first muscle up a bit more than a week ago!

Second, Jamie cleaned 100lbs this morning in the 6am class!

Alright guys, take it away from here, what have you done that was a PR this week?

Ummm yeah, that's a PR!

A big congratulations to Sgt. Russell on getting his first muscle up this morning.  As many of you know, Sgt. Russell has been plugging away at this goal really hard for the last couple of weeks, even through the lack of sleep associated with his newborn.  Congrats Sgt. Russell, keep up the good work! (P.S. this looked like cake, let’s shoot for two in a row ASAP!)

(Sorry the video is sideways, when I shot this I forgot that you can’t rotate video like a photo, so you’ll have to hold your screen sideways or something, maybe work on stretching those tight neck muscles!)

Just a reminder to everyone.  If you don’t have a goal on the board, let’s get one up there.  Let’s keep them attainable in no more than a month’s time for right now.  If you need help picking a goal, please talk to any of your coaches and we can help you think of something you would like to work on.

If you DO have a goal on the board, let’s keep working strong on it.  As you come in before class, use any time that you have to keep pressing toward that goal.  Talk to your coach as to how you can incorporate working toward your goal into your warm up everyday.

If you have any questions, never hesitate to contact me.

-Ryan (ryan@wccrossfit.com)