These pictures have nothing to do with the post, I just liked them!


It’s the time of year where people start to bring crazy food loaded with sugar around the office and it’s starting to get dark early which makes some of us want to snuggle up at home right after our sugar high work day. This means it’s time to do your best to stay on track with your goals. Those people that don’t come to our box don’t understand what it’s like to perform poorly after eating poorly. Who does understand? Your fellow athletes at ACF. If you’re finding that you are having a hard time saying no to junk food or just struggling to make it in to the box as regularly as you’d like, ask a friend for a little support. Plan on hitting the WOD at the same time. Maybe meet at the gym early to hold each other accountable for doing an extra little bit of stretching. Don’t let this time of year get you off track. A wise man once said, “don’t let great get in the way of good”. Just because everything isn’t perfectly in line, its ok. You can still do as best as you can, today!



Dead Lift – Find todays 3 rep max
Complete as many reps as possible in 7 minutes of an up ladder 1,2,3,4,5…12,13,14…
KB swing, two pood
chest to bar pull-ups


CrossFit for women runners

Seven shades of Paleo


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8 Responses to “11/27/12”

  1. Charity 2012-11-27 at 08:14 #

    Hopefully I’ll be in the rest of the week. We’re battling sickness over here. Luckily that means being home and not out eating treats 🙂

  2. Jenny 2012-11-27 at 08:57 #

    I am a hibernator! So I know that winter time I will lean on the box for support. My goal is to continue in the box through the winter as I have through the summer. One day at a time. MAKE IT A PRIORITY and show up!

  3. kyle 2012-11-27 at 09:17 #

    get to the box rain or shine you will feel so much better keep it going ACF!

  4. FireSteve 2012-11-27 at 10:08 #

    I am definitely an 80/20 er.
    Will get this done later at work. Looks fun. I was thinking deadlifts would be good today, and look what appeared.

    • FireSteve 2012-11-27 at 17:19 #

      Just finished. Wasn’t very motivated even after 3 cups of coffee, but got 325# @ 3 reps. Then completed 10 rounds plus 9 reps.

  5. Melly 2012-11-27 at 16:12 #

    I feel like this is totally me lately. I have been completely slacking off (based on my overachiever standards). I still come to the box an average of 5 days a week but I seem to have lost my ability to stick to a healthy paleo diet (which of course is not helping me on my progress at the gym). I am sad to admit I fall more into the WTF Paleo category as of late even though I am striving for at least the 80/20 shade of paleo. As a newbie paleo crossfitter, I am still trying to learn and adapt to this way of living. Keep the articles coming E. They are quite informative and motivating!

  6. Rosie 2012-11-27 at 19:43 #

    Woa, got sucked into those articles for far too long. My goal is 80/20 with the 20 being not too ridiculous. Personally, it’s a matter of figuring out how to be food-prepared while living: traveling, working, snacks, holidays, weekends, camping… That’s where a support system with blogs, recipes, ideas has helped me. I got some pretty fantastic recipes and ideas from you guys in the past few months, thanks! And thanks noon class for another great WOD!

  7. denise nelson 2012-11-28 at 06:29 #

    good work out i like dead lifts #203 my goal is to keep ACF as a priority with all the holiday stuff, family stuff, work stuff, and all the other stuff life throws at us!! hopefully my love for acf will be enough to acheive this goal!!

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