Come visit us at our new site and new blog. The new system will be closely integrated between our site, blog and other online services.
http://www.grahamcrossfit.com/
www.grahamcrossfit.com/wordpress
Jan 13, 2011
Jan 12, 2011
WOD 01/12/2011
Thank you to all our guests for joining us today for our "WOD in a box"... How many strips did you get?
Jan 11, 2011
Jan 10, 2011
Jan 6, 2011
Guest Days are Back
Share the passion! We have all experienced the lifestyle changes and measurable results. We are constantly growing and celebrating each other’s accomplishments. And we love the camaraderie! Let’s show our friends and family what Graham CrossFit is all about! On January 12 and 13 you will have the opportunity to bring a family member or friend to join us in one of our regularly scheduled classes. We look forward to seeing new faces!
Jan 4, 2011
Jan 3, 2011
WOD 1/3/2011
Happy New Year! We decided to start the new year off with... a good ol' fashioned Smackdown! Each class had a different WOD... great effort everyone!
Dec 30, 2010
Get Real in 2011
Why should you "buy-in" to a challenge?
Often times I hear, "I'm just going to do it on my own." Or, "This month is not a good month to start: my birthday, my anniversary, going on vacation," whatever the excuse; fill in the blank. Life is always going to happen. People all around you are going to have birthdays, parties, football games, and YOU are going to have to figure out how to maintain a healthy lifestyle.
It starts with one choice at a time. This is the year for you to Get Real. Let's get real about our attitude toward our bodies, about food, and how hard we are willing to push ourselves. We live with those consequences good or bad. I am going to choose to get real about the kind of person, inside and out, that I want to be this year. This is where a it begins. When you "buy-in" to the challenge you share a common goal with others participating. You have people encouraging you and keeping you accountable. You are a part of something bigger than yourself. No more excuses.
During the month of January there are several fun events planned for members who participate in our Get Real in 2011 program. Shopping, dinner out, a potluck, baking, and a Girls Night In. We have also made a facebook page dedicated to the participants. This page is a tool for your questions to be answered and for you to encourage and motivate each other.
We, at Graham CrossFit, are going to have a positive outlook for 2011. This is THE year!
Often times I hear, "I'm just going to do it on my own." Or, "This month is not a good month to start: my birthday, my anniversary, going on vacation," whatever the excuse; fill in the blank. Life is always going to happen. People all around you are going to have birthdays, parties, football games, and YOU are going to have to figure out how to maintain a healthy lifestyle.
It starts with one choice at a time. This is the year for you to Get Real. Let's get real about our attitude toward our bodies, about food, and how hard we are willing to push ourselves. We live with those consequences good or bad. I am going to choose to get real about the kind of person, inside and out, that I want to be this year. This is where a it begins. When you "buy-in" to the challenge you share a common goal with others participating. You have people encouraging you and keeping you accountable. You are a part of something bigger than yourself. No more excuses.
During the month of January there are several fun events planned for members who participate in our Get Real in 2011 program. Shopping, dinner out, a potluck, baking, and a Girls Night In. We have also made a facebook page dedicated to the participants. This page is a tool for your questions to be answered and for you to encourage and motivate each other.
We, at Graham CrossFit, are going to have a positive outlook for 2011. This is THE year!
Dec 28, 2010
WOD 12/28/2010
Shaw's Birthday WOD
2 Rounds
3 DL 295/185
10 HSPSU
10 Knees To Bar
20 Burpees
Kicker: Pick up a sandbag and run with it!
2 Rounds
3 DL 295/185
10 HSPSU
10 Knees To Bar
20 Burpees
Kicker: Pick up a sandbag and run with it!
Dec 26, 2010
Dec 24, 2010
A Big THANK YOU!!!
Shaw and I want to wish all of you a VERY Merry Christmas! Thank you to everyone for the wonderful surprise this morning! We look forward to our little get-a-way at the Salish Lodge!! It sounds heavenly! We feel so blessed each and every day to have you all in our lives! It's all of YOU that make what we do so do special! You truly are our family and we appreciate all of you! Thanks again for the beautiful card and the generous gift! We love you all!
Shaw and Diana
WOD 12/24/2010
:30/:30/:30
3 Rounds each set
Swings/SDHP
Swings/Sit ups
Swings/Goblet Squats
Swings/Split Squats
Or
Red/Camo
"Rowing Nancy"
Shaw and Diana
WOD 12/24/2010
:30/:30/:30
3 Rounds each set
Swings/SDHP
Swings/Sit ups
Swings/Goblet Squats
Swings/Split Squats
Or
Red/Camo
"Rowing Nancy"
WOD 12/23/2010
50 Step ups with ball
Then 3 rounds
10 ball burpees
20 ball cleans
30 ball twists
Then 50 more step ups!
Then 3 rounds
10 ball burpees
20 ball cleans
30 ball twists
Then 50 more step ups!
Dec 21, 2010
Dec 20, 2010
WOD 12/20/2010
It's our annual Holiday WOD!
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| 6am Holiday WOD-ers! |
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| So festive!! |
 |
| Coach wore his Santa suit! |
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| Mrs. Clause and two elves showed up... you decide which is which!! |
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| Welcome Heidi... our newest member! |
Dec 18, 2010
WOD 12/18/2010
Congratulations to everyone who earned a new band today! You worked hard and it shows!!!
Elizabeth
Traci
Cara
Kara
Melvin
Mark
Lisa
Donivan
Tenechi
Stacy
Kelly
Ruthie
Cindy
Shannon
Julie R.
Jeremy
Britt
Elizabeth
Traci
Cara
Kara
Melvin
Mark
Lisa
Donivan
Tenechi
Stacy
Kelly
Ruthie
Cindy
Shannon
Julie R.
Jeremy
Britt
Dec 17, 2010
WOD 12/17/2010
Is there a better way to end the week then deadlifts and wall ball?
12 DL
40 Wall Ball
9 DL
30 Wall Ball
6 DL
20 Wall Ball
3 DL
10 Wall Ball
12 DL
40 Wall Ball
9 DL
30 Wall Ball
6 DL
20 Wall Ball
3 DL
10 Wall Ball
Dec 16, 2010
Dec 15, 2010
WOD 12/15/2010
3 Rounds
10 DB Thrusters
3 Rounds Cindy... oooh, yeah!!
10 DB Thrusters
3 Rounds Cindy... oooh, yeah!!
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| The Birthday Girl in action! Workin' those 25# DB!! |
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| Ellen shows us what chin over the bar really means! |
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| Nice work Kim! |
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| I lost my contact... it's here somewhere! Nice push-ups, Susan! |
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| Team work until the end!! |
Dec 14, 2010
WOD 12-14-10
100 m Run with weight (45/25)
70 Squats
100 m Run with weight
35 Push Press (45/35)
100 m Run with weight
15 Thrusters (95/65)
100 m Run with weight
35 Burpees
100 m Run with weight
70 Double Unders
100 m Run with weight
70 Squats
100 m Run with weight
35 Push Press (45/35)
100 m Run with weight
15 Thrusters (95/65)
100 m Run with weight
35 Burpees
100 m Run with weight
70 Double Unders
100 m Run with weight
Dec 12, 2010
HELEN FINALS 2010
All I can say is... WOW! What a phenomenal event today! We had SO much fun today that there are just no words that can best describe the emotions. ALL of our participants did an amazing job, battling the rain, the nerves, and fighting 'til the end of Helen! We had so many PR's set today... congratulations to everyone for participating and improving your time!
We also had a great showing of why GCF is so awesome! Many of our members endured the cold and rain to cheer on the participants and even run together. What a great showing of encouragement and support!
Even the Lululemon team acknowledged how friendly our members are... they said they didn't want to leave because everyone was so nice and friendly!
Thanks to Lululemon for coming down! Thanks to Cami, and Billy for providing massage! Thanks to Anne and the Max Muscle team for awesome samples! Thanks to Susan from Rainier Family Physical Therapy and William from Costco for joining us!
Here's how it ended up:
Most Improved Women:
1st Place: Chris Taylor, Improved time by 3:11 (Final time 14:04)
2nd Place: Ashley Painter, Improved time by 3:01, (12:24)
3rd Place: Kimmy Cantu and Holly Glover, Improved time by 3:00 (Kimmy 15:24 & Holly 15:30)
Most Improved Men:
1st Place:Nick Lipoma, Improved by 4:36 (10:20)
2nd Place: Donivan Taylor, Improved by 3:02 (16:13)
3rd Place: Bret Hampton, Improved by 2:03 (16:05)
Fastest Time Women:
1st Place: Katie Oltman -14:24
2nd Place: Theresa Stockrahm -15:05
3rd Place: Marie Schulz -15:12
Fastest Time Men:
1st Place: Mike Delgado - 9:25
2nd Place: Tom Porter - 9:56
3rd Place: Brigs Schulz -10:07
Congratulations to all our participants! We can't wait until the next one!
We also had a great showing of why GCF is so awesome! Many of our members endured the cold and rain to cheer on the participants and even run together. What a great showing of encouragement and support!
Even the Lululemon team acknowledged how friendly our members are... they said they didn't want to leave because everyone was so nice and friendly!
Thanks to Lululemon for coming down! Thanks to Cami, and Billy for providing massage! Thanks to Anne and the Max Muscle team for awesome samples! Thanks to Susan from Rainier Family Physical Therapy and William from Costco for joining us!
Here's how it ended up:
Most Improved Women:
1st Place: Chris Taylor, Improved time by 3:11 (Final time 14:04)
2nd Place: Ashley Painter, Improved time by 3:01, (12:24)
3rd Place: Kimmy Cantu and Holly Glover, Improved time by 3:00 (Kimmy 15:24 & Holly 15:30)
Most Improved Men:
1st Place:Nick Lipoma, Improved by 4:36 (10:20)
2nd Place: Donivan Taylor, Improved by 3:02 (16:13)
3rd Place: Bret Hampton, Improved by 2:03 (16:05)
Fastest Time Women:
1st Place: Katie Oltman -14:24
2nd Place: Theresa Stockrahm -15:05
3rd Place: Marie Schulz -15:12
Fastest Time Men:
1st Place: Mike Delgado - 9:25
2nd Place: Tom Porter - 9:56
3rd Place: Brigs Schulz -10:07
Congratulations to all our participants! We can't wait until the next one!
Dec 10, 2010
WOD 12-10-10
Partner WOD
AMRAP in 20
10 Med Ball Sit Up Passes
10 Med Ball Twists
10 Med Ball Over Unders
10 Med Ball Burpees
10 Med Ball Lunges
AMRAP in 20
10 Med Ball Sit Up Passes
10 Med Ball Twists
10 Med Ball Over Unders
10 Med Ball Burpees
10 Med Ball Lunges
Dec 9, 2010
WOD 12/9/10
Another great day playing CrossFit Baseball with our guests!
Walking lunges
Burpees
Sit-ups
Tuck-ins
All with a weight plate! Because why not!
Walking lunges
Burpees
Sit-ups
Tuck-ins
All with a weight plate! Because why not!
On Our Way
We are about mid-way through the three week Primal Impact challenge. Some of you are feeling great, improving your abilities during the WOD's, and enjoying all the benefits of clean eating. This is just a little taste of how you can feel everyday if you REALLY commit to this lifestyle. We still have 9 days left to be successful. My hope for you is that you are enjoying the meals that you are preparing and excited about eating real food. This is not a get skinny quick starvation diet. This is a way of life. Ask someone to keep you accountable and remember to encourage each other in our successes!
New Traditions for a Healthy Life
Breadless Cauliflower and Mushroom Stuffing
- 3/4 cup butter (or olive oil)
- 1 pound crimini mushrooms, cut in half
- 1 leek
- 2 stalks celery
- 1 head cauliflower, broken into florets
- 1 cup hazelnuts
- 2 lemons
- 1 teaspoon lemon zest
- 2 garlic cloves
- 1 tablespoon fresh thyme
- 1/3 cup roughly chopped parsley
- 1/2 teaspoon salt
- Instructions:
Preheat oven to 350 degrees Fahrenheit.
In a sauté pan over medium heat, melt 1/4 cup of butter and sauté mushrooms, leek and celery for about 5 minutes, until the mushrooms soften a bit. Combine with cauliflower florets in a 13×9 inch rimmed baking pan.
In a food processor, combine hazelnuts, juice of one lemon, lemon zest, garlic, thyme, parsley, salt and 1/4 cup of melted butter. - Pulse until the mixture is well-blended and the hazelnuts are in tiny pieces, but it’s not nearly as smooth as a paste.
- Spoon the mixture on the top of the cauliflower and mushrooms and mix well.
Bake for 45 minutes at 350 degrees, stirring occasionally. Raise the heat to 375 degrees and bake another 35-45 minutes, stirring several times so the stuffing does not burn or stick to the pan. It is these last 35-45 minutes that are crucial to finishing the dish. The hazelnuts will brown and lose moisture, becoming caramelized and a bit crunchy again.
This stuffing can be baked a day ahead and then covered and re-heated before serving. Right before serving, squeeze the juice of the remaining lemon on top and add more salt if needed.
Dec 8, 2010
WOD 12-8-2010
We had a great time today with the first of three Guest Days! Thanks to all our guests for joining us for a free WOD! We decided to have some fun with a deck of cards... and it wouldn't be complete without a few burpees! AWESOME effort everyone!
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