Wednesday 112515

CrossFit Pella – CrossFit

Warm Up E (No Measure)

2-3 Rounds of:

10 Kettlebell Swings

10 ring rows

10 Burpees

Run 400m/Row 500m

Hang clean, clean, front squat, jerk complex (6 sets of 1+1+1+1 start at 60%, work up)

Metcon (Time)

21 Ground to over-head (125/85)

7 Bar Facing Burpees

15 G2OH

7 Bar Facing Burpees

9 G2OH

7 Bar Facing Burpees


OH walking lunges 3 x 5/5

Holiday Hold Em’ Challenge


I love the Holidays! I love the accompanying gatheringsĀ and the great fellowship over fabulous food. These are things to be loved, cherished and celebrated. A healthy relationship with food and fitness means that occasional eating for joy can be just that, joyful. It also means that choosing a walk with friends or family is fine over a workout for a day or two or three. Moderation can be healthy.

We don’t often talk about the weight on the scale but rather focus on the gains we are making personally inside and outside of our CrossFit Pella walls. The reality is though that the weight gain during holidays (typically 5-7 pounds) is not typically muscle and is not acquired from un-processed foods. Excess body fat gained that quickly is not healthy and though I am in favor of having balance; it is likely not very balanced if you push aside healthy habits for weeks at a time.

The “Holiday Hold Em’” challenge is designed to help you stay on track between Thanksgiving and New Years. We all know that any weight gained during this time likely will not result in additional PRs in the gym. This is not about weight loss, this is about helping maintain a healthy balance over the celebrations. A piece of pie eaten with family is to be enjoyed, finishing an entire pie while doing dishes is not enjoyable.

Here is how it works:

  1. Weigh in at CrossFit Pella between 5:30am on Tuesday the 24th and 4:30pm on Wednesday the 25th
  2. Record your weight (it is confidential, no worries) on the paper inside the envelope, have a coach initial it
  3. Add your $10 and mark yourself paid, this money goes into a pool
  4. Eat moderately and continue to do CrossFit and be active throughout the holiday season
  5. Weigh yourself on the scale at CrossFit between December 28th 5:30am and December 30th 4:30pm
  6. If your weight has not gone up you get your $10 back, plus a “split” of the money of any people who have gained (which we hope is no oneā€¦ and if you have gained, we better see some PRs to accompany it).
  7. Let Andi know if you have any questions 641.780.7366

Again, holidays are to be celebrated and enjoyed. We just hope to help you develop healthy habits that carry through your life no matter the time of the year.

Friday 112015

CrossFit Pella – CrossFit

Warm Up A (No Measure)

Row 500M before and after

2-3 rounds

10 Push-ups

10 Pull-ups

10 Sit-ups

10 Air Squats

Metcon (Time)

400m run

30 pull ups (Fb as chest to bar)

60 air squats (Fb as goblet squats 36/26)

30 cleans (155/110Fb, 135/95Rx, 115/75Sc)

60 air squats (Fb as goblet squats)

30 pull ups (Fb as chest to bar)



Plank:Row with a partner 200m:plank, do 5 rounds so each partner has rowed 1000m