Girls

The Awesome, Amazing, Fierce Ladies of CrossFit Hillsboro


http://www.youtube.com/watch?v=SnxMjIbKQRc

Dinner Review of Newport Bay

Tonight, Shelly, the boys and I were at Washington Square having some mind-numbing veg-out time. It was getting pretty late and we knew that there would be no way we would be in any shape to prepare a square meal by the time we got home. After reviewing our options of Subway, Spparo's & Newport Bay, the choice was pretty clear.
We were seated quite promptly at Newport in an area with enough room for the boys to make an utter mess and wiggle uncontrollably. The drinks were well priced and really good (had a pinot noir). The apitizer we had (peel and eat shrimp) were not only seasoned and cleaned with the proper pooer scooper, but they were pretty well priced at about 8-9 dollars.


The big surprise was the dinner, however.  We knew that we would eat a lot of food between the four of us, so we ordered this family dinner special they had on their menu.  It was wild Alaska salmon with asparagus and the menu showed it was enough to feed 3-4 for $39.  We thought it was a good idea. 
It turned out to be enough to feed about 8 or 9 people.  There were two HUGE salmon filets and about 5 different bunches of broiled asparagus wrapped in a slice baked ham.   I think we ate about 3/4's of just one side of one filet and 3 bunches of asparagus. 
 
The server was about the nicest person whom has ever waited on us, anywhere.  She was knowledable, great with the kids and made us feel like real guests.  Shelly and I are often so disapointed with guest services we receive when we go out (which is really rare), and I think that's what I was expecting.  Newport Bay gave me the 'wow factor' tonight and I'll definitely go back to that location again.  I just hope that they deliver again.   

CFT's

Jeff was such a trooper to help Andrea bring it home!

KBaehr, I forgot how much weight is there.

Linds, this is America.  Use the pound next time.

'Best Smile 2010' Jflood.  Lock it out!!!!!225 Donna!  Huge leap!Go Boyeee!Quote of the week: "Kiss my ass!"  H. Hady. "Shit, Shelly" WOD.  Ouch.  The beautiful Shelly.  I love working her out. One of my fav pics of the box.  So dynamic.  This is the quietest they will be all week outside of sleeping. 

Very important this Saturday: The H3 Project

Some of you may know that Chuck's personal vision and one of the main reasons we created the studio is to manifest vision of The H3Project: Ending hunger and homelessness in Hillsboro.

Tomorrow, the USPS is accepting non-perishable foods to be set in yellow bags that you should have received in the mail.  If you have not received a yellow bag, please bring your non-perishable food items to the studio for the classes tomorrow for us to deliver the the USPS.

Your help is very appreciated and the vision cannot be reached without you,

Thank you,
ShellChucker, Corp.

CrossFitter pics this week.

I love the Bosu and I don't think we use them nearly enough. 

Rod was to only one who represented yesterday. Way to show up me and Jonas.  You rock, Rod.  

(side) I wish I had traps and shoulders like Melinda.  (below) And, it's only 90 libbys on Jonas' back. I think Melinda should have just stood on his back instead.  

Good to have Kristin (below) back in class from Hawaii.  And it seems now that fried chicken really is the answer for cancer.  JFlood in 100 words.  

Look at Derek's nice little sweat angel.  One of my favorite pics.   Nice work Derek.  That's awesome.  

"Shit, Shelly!"

This was a lung buster today, which was appropriately names for it's creator, Shelly Gonzales, because that's the first thing we all said when we looked at this WOD on the white board. 

"Shit, Shelly!"
5 rounds
200m sprint
95lb SDHP
10 wall balls

3 min break
5 rounds
200m sprint
10 push ups (clapping if you can)
10 pull ups

I (Chuck) was toast.  We'll, wheat free, gluten free toast, that is.   

What do you and Tiger Woods have in common?

Choices!  Every day we are faced with choices that effect us both physically and emotionally.  Even down to the small things.  Ever have to choose which route to take:  Mapquest's suggestions or the correct one? That's easy though, right?  How about some tougher ones.  Like the decision you made to become healthier.  The problem here is having too many choices. 

The Way Things Use To Be: There's a new show that just finished up its first season.  I don't get into a lot of shows but this one is great.  I'm talking about Spartacus on 'Starz'. Throughout the show, you get to see how gladiators trained at the time of Spartacus (c. 109-71 BC).  The only weights they had were logs and large stones.  Some ancient Greek athletes started with using a small calf.  As the calf grew, they continued to lift it and get stronger.  You see, they didn't have 5 Globo Gyms to compare prices or home treadmills and ellipticals to buy. All the food they had was what the earth gave them.  The industrial/processed revolution hadn't happened yet.

The Way Things Are Now:
I believe the problem started in the early 80's.  Gold'sGym and a few others were around. Then, starting in 1983, we started to see the likes of 24 Hour Fitness and Bally's. The list has just grown from there. All of them trying to sell the cheapest membership and let you use all the shiny equipment they have. Now you're choosing not only where to work out but what to use. It's not just the gyms either;  there are hundreds of diets out there to choose from too. There are celebrity diets, detox diets, diet pills, low carb., the cookie diet (true!) and more! Those are just the diets. What about all the other choices? We have hundreds of fast food restaurants, frozen foods at the grocery store, aisles of canned food and so on!
Plus, trying to make all these choice will drive us crazy.

Since We're Not The Greeks, What Do We Do?:
We may not be living in the same era but we can still make the same choices.  We know that when we put a little more effort into making our food at home from scratch with fresh ingredients that we not only enjoy it a little more but feel better about it.  You know, because it doesn't come with any of the guilt that makes us say, "I'll just work it off tomorrow".  But, what about our physical activity?  It's not just the "where" but the "how" and "can I commit to it".  Don't stress about the "where" It can be ANYWHERE.  Just remember, it can be as simple as a log and some rocks. The "how"? Just pick it up and move!  If your heart rate is up, you're doing a good job.   Now, the "commitment". There are plenty of days that I don't feel like doing it.   It would be easy to not do anything but I'm always reminded of an interview I saw when I was about 12 years old.   Karl Malone, a 19 year vet of the NBA, 14 time all star and #2 on the all time scoring list was known for and asked about his work ethic in the weight room. He responded simply by saying that it was the days he does it when he doesn't want to that made the difference. I think that worked pretty well for him.

This is Nicole.  Nicole impressed us all and nailed a 36" platform jump this evening.  Incredible.  Made it look effortless too. 

I'm actually missing a kid here. Where is he?  Mush doggies!

Ah, the afternoon 'Yuck with Chuck'. And this the the yuck after Chuck. 

Wait, is the Chuck after Yuck? Up-Chuck after Yuck?  Schucks. 

'Yuck'

That was a fun little chipper from Ashley.   
Also, I believe we have 7 people now who will be going in on a cow.  We could be up to 1/2 a cow.  Can't wait! 
In the imortal words of my old boxing coach, Vasilly "CHACK, to be animaal, you most eeeat animaal!"

'Yuck'
A.F.A.F.P.
800m row
4 rope ascents
14 135lb ground to overhead
24 ring dips
40 box jumps 27"
800m run

Finisher: 14 hand stand push ups. 
(no cramps for me today, yeh!!! must be the Midol). 

Stay healthy!

With so many out sick lately, we thought we'd take this opportunity to talk a bit about staying healthy.  Nobody likes to be down and out.  Well, sometimes I do because it's the only real time I'm actually 'down'.  BUT, it is not fun to feel icky, so...

Keep these tips in mind to keep your immune system healthy:
Here are the basics, courtesy of WebMD- http://www.webmd.com/cold-and-flu/features/preventing-cold-and-flu-how-doctors-keep-germs-at-bay

#1) Wash your hands.  Often.  Soap and water.  Sing "Happy Birthday".  This is a magical song that when sung for precisely 30 seconds, miraculously removes all the germs and bacteria.
#2)  Exercise.  Vigorous activity.  If your symptoms are above the neck, go for it.  Below the neck, hold off for a bit.
#3)  Feed your body healthy foods.  One of my favorite inspirational quotes is, "Take care of your body. It's the only place you have to live."- Jim Rohm.  Or another,  "Let food be thy medicine, and let thy medicine be food." Hippocrates #4) Sleep. Make the time. It's that important.  Compliments of 'Preventtheflu.com':

Sleep
Consistent, adequate sleep is vitally important to overall health and paramount to a healthy and well functioning immune system. Recent studies have shown that proper restful sleep is intimately tied to the balance of a number of hormones, most notably cortisol and melatonin. Adequate levels of these hormones are vital to a properly functioning immune system in order to prevent both acute infections and long term illnesses (such as autoimmune disorders and cancer.)

More important than how long you sleep is when you sleep. To insure proper glandular function it appears sleep is optimized when in sync with the day-night cycle. That means the optimal spring/summer bedtime is between 9 and 10 p.m. and the optimal fall/winter bedtime is between 8 and 9 p.m. It also appears that sleep cycles started before midnight are far more effective than those started after midnight-- regardless of the number of hours slept.
While admittedly these parameters are very difficult to observe given our lifestyles, if you feel like “you are coming down with something,” rest and proper sleep may be one of your cheapest and most enjoyable remedies!

How can we do our part at the studio to keep you healthy so you can remain consistent with your workout routine? Not to freak you out, but remember that everything you touch has been touched by others. We've got hand sanitizers at the front desk for your use. After use of a workout mat, please use a Lysol wipe to disinfect. Be the cool one who takes the initiative; others will follow your lead. Remember kettlebell handles, dumbbells, jump ropes, etc. We will go the extra step as well. If you're one who sweats puddles (you know who you are), please use your towel to dry it up.




We appreciate your cooperation and hope that you do not have to spend days lying on the couch recovering. After all, May flowers are up ahead, right?!

-Shelly