We are all challenged in different ways.
Some of us are looking for big strength gains and the ability to lift 2 or 3 times body weight off the floor with deadlifts or cleans.
Some of us want to be able to climb the 15′ rope multiple times
For MANY, doing one dead hang unassisted pull up is a HUGE goal.
Whatever your goals are, it all comes back to you vs your body weight. How can you move your own body up, around, under, and through different challenges in the most efficient manner while producing the greatest power.

There are a million different combinations of challenging body weight workouts out there.
Last week Dawna posted a ‘Vacation WOD‘ link that essentially lists out several pages of Body Weight exercises.
If you missed it – go back and print it…

Today is a great example of a tough Body Weight WOD.
Just you, a jump rope and a stop watch.
No excuses.

WOD
25 Sit-ups
50 Squats
25 Sit-ups
50 Double Unders
25 Sit-ups
50 Jump Change Lunges (25 each leg)
25 Sit-ups

Great job on the WOD today. I heard a few people mention that they were going to get their nutrition on track after Rx for weight today was 50% of body weight. We’re here to help you! Come to our Beginner’s Workshop on December 4th from 10am-2pm. In addition to teaching you the basic CrossFit moves, we are going to educate you on the proper way to fuel your body. This can seriously change your life. Sign up online or at the front desk. Hope to see you there! - Dawna

STRENGTH
3×5 Deadlift at 65% 1RM

WOD
Run 800m
~then~
9 Rounds at 50% body weight
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
~then~
Run 800m

Olympic Lifting with Sage Burgener
Sage Lifting

This weekend Maggie and I had the amazing fortune to attend the CrossFit Olympic Lifting Certification led by Sage Burgener, the daughter of legendary coach Mike Burgener. Sage started lifting as a small child and in her teens earned the title of Junior National Champion. This weekend she taught a group of CrossFitters how to coach the Snatch, Clean & Jerk, skill transfer exercises, and the famous Burgener Warm-Up. I’ll say it now…. Sage is my HERO! She is intelligent, articulate, humorous, and can pull an enormous amount of weight off the floor and put it over her cute head. If you ever have the opportunity to learn from Sage, do not miss it – she is wise beyond her years. The CrossFit community is lucky to have this wonderful resource. A big “THANKS” to Andy at CrossFit Salem for hosting the event.

I don’t know about everyone else who attended the cert, but I am BEAT! There was so much information to process as well as working on our own lifts. It’s amazing how snatching, pressing, cleaning, jerking, and squatting with a piece of pvc pipe all weekend can wear a girl out! But, there is no time to rest….. We get into our place on Tuesday and have tons of work to do to before we open on June 7th.

Can’t wait to see you in the gym!

-Dawna

Our first post and it is EXCITING.

We open our doors in June
- exact date is still to come.

On June 15th, we will be hosting Whole9 – Melissa and Dallas will make their appearance to drop some nutritional knowledge!!!

The link above for the Workshop will take you to MindBody Online where you can register!!! Only 35 people can attend – this is a first come, first serve situation!!!

We are working like MAD PEOPLE – so many pieces are falling into place.

We are offering some GREAT deals for those of you who SIGN UP before July – seriously, get in from the beginning and you will not be sorry!!!

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Email us if you have ANY questions – We can not wait to get you into CrossFit Body & Fuel!