I am personally not a fan of major detoxes and fad diets. This will often set you up for failure. For lasting change, it is best to incorporate some smaller healthy habits that will stick for good. Here are my top 10 ways to incorporate more healthy mindful eating and gentle daily detox for better health:

1.) Drink more water, preferably fluoride free. Hydration is important and water is the single best way to cleanse your system. Replace sodas and sugary drinks with more water. For some natural electrolytes add a dash of high quality sea salt 1-2x a day.

2.) Eat mindfully. When you sit to eat. Eat. Digestion starts in the brain. If you are in front of a screen or reading a book your digestion is not at its best. Meals with friends and family is the best way to digest. Also, take time to chew your food. The more you chew the less work your stomach has to do and the more enzymes you create.

3.) Cut out the processed junk food and reduce  the carbs! Reducing (not omitting!) carbs by just a few servings a day = big change for health. Reach for a piece of fruit, plain yogurt, veggies and dip, or dried fruit and nuts instead of chips and candy. Cook meals that do not come from a box. Carefully consider how processed some “health” foods can be. Most times gluten is replaced with sugar and msg in boxed gluten-free foods. Eat foods as close to their original state as possible. Also, take a look at your beauty products and feed your skin simple nourishing ingredients instead of a chemical cocktail.

4.) Incorporate fermented foods like sauerkraut, kimchi, yogurt and kefir. Fermented foods are full of natural probiotics and are healing to your gut. And, these days all our guts could use a little healing and sealing.

5.) Make your own chicken or bone broth and use it for cooking or snack on it. Broth is healing to your gut and filling as well. The gelatin is soothing to your GI system. Choose grass fed and organic meats whenever possible.

6.) Stop eating sugar!!! and foods that quickly turn to sugar once consumed. Sugar, and even most artificial sweeteners, are addicting and extremely damaging to your system causing a cascade of negative health issues and all sorts of cravings. Strive to even out sugar spikes in your system. Fuel your body throughout the day and get off that insulin roller coaster.

7.) Incorporate more veggies. Eat salads, smoothies, juice your veggies. For dinner have the veggies be your largest portion. Strive to add as many veggies to your days as you are able. When cooked right veggies are amazing and you do not have to suffer through them. Some real butter makes everything taste better!

8.) Incorporate detoxing herbs, teas or essential oils into your daily routine. Try turmeric, milk thistle, clay, DE and/or magnesium. Be safe and knowledgeable about what you include in your diet, research it, you have a multitude of resources at your fingertips

9.) Incorporate a high quality fish oil into your daily supplement routine. Fish oil can help with depression, curb inflammation and will support healthy bones, joints and teeth. Do NOT just grab the least expensive brand out there and expect good results. Go for quality.

10.) Breath deep and have some gratitude. Stress is terrible for your health. Take some time away, even just 5 minutes, to really breath deep and mindfully. Meditate and be thankful for what you have.

You will find that once you start incorporating some of these small habits to your daily life it gets easier to include more. This will result in big changes to your health that will stick for good.

 

How many of these tips are you incorporating into your diet right now? Is there anything you would add to this list?


If you’re looking into going Paleo and are also seeing things about the Primal diet, it can be a bit confusing. Are they the same thing? Are they similar? Can you eat food labeled Primal if you’re following Paleo, or vice versa? Well, in order to better answer these questions I’ve put together an article by Jess from Paleo Gurbs.

The Similarities
Turns out the diets have more in common than differences. They both embrace eating food that was more likely to have been around back in the time of early man, and shun the types of food readily available to us in the form of fast food, junk food, as well as foods that have been promoted and encouraged as healthy, like grains and dairy.

Both have you eating a substantial amount of protein, i.e. meat, coupled with a bunch of vegetables that are on the approved foods list. They both allow certain types of fruit in moderation, and require that you get your share of healthy fats each day in the form of nuts and oils.

The Main Differences
Paleo puts the Paleolithic Era on a pedestal and says that this is the ideal model for how a human should eat. Primal is more vague and doesn’t get very specific about which era was the best or not, just that our modern lifestyle doesn’t work, so it’s good to dial things back to a more primitive time.

The Primal methodology takes into account what we know is good for the body, even if it wasn’t necessarily around in the Paleolithic Era. It looks at research and findings and makes an educated choice to include it in the diet, rather than sticking to any sort of dogma that would otherwise rule it out.

Where Did These Diets Come From?
Sometimes it’s easy to figure out where a diet originated. Like the Atkins Diet which is named after its creator, or The Zone Diet which is directly linked to Dr. Barry Sears. But with Primal and Paleo it gets a little trickier to figure out who created what, and who is the authoritative source on what the diet entails, what you can eat, and what you can’t. The Paleo Diet seems to have originated back in the 70s, and several people have come along over the years to modify and try to lay claim to it. The most recent would have to be Loren Cordain who has a website and book and claims to be the founder of the diet itself, and a leading expert on what is OK and not.

The best source of information for the the Primal Diet is The Primal Blueprint by Mark Sisson. He very articulately explains the basic tenets of what it means to go primal, and gives his reasoning for why certain foods or types of foods should be avoided or eaten in moderation. He also has a book and website that further outlines what it means to live a primal lifestyle, and why it’s preferable to the sedentary computer and television laden lifestyle many of us are caught in.

Which One Is Better?
One is not really “better” than the other across the board, it’s a matter of which foods your body responds well to, and which it responds adversely to. Paleo ideology seems to be more exact as to which foods you can and can’t have, where Primal takes into account the fact that we live in a modern society and have the benefit of science and research and factors that into the equation. They are both equally flexible, so you don’t have to eat things you don’t find appealing just because it’s “part of the diet”. You can tailor them to suit your specific needs. The important part is you’re cutting all of the junk out of your diet that impedes your health, and that is reason enough to start on one of the diets as soon as you can.

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Ready to get serious out changing the way you eat and even think about food? Ready to slim down for that bikini body you swore at that New Years Party you’d have by now? Ready to cut down on the medication you take and instead fill your body with the proper nutrients it needs to fight acne, digestive issues, and even disease? Well, we’ve got a bi-weekly blog coming your way to help with all that. Meet Kristen Files. She will be our foodie blogger this summer. Providing information about nutrition, quality of food, and some yummy recipe ideas! Her blogs will come out every other Friday so be on the lookout. Be sure to also like her Facebook page “Hearts for Health” to stay more up-to-date on latest food trends and most flavorful healthy food you can buy.

Hey, I am Kristen Files. I am a wife, homeschooling mother of 4 and a serious foodie. I also run a natural

food co-op from my home and am the Austin, Texas chapter leader for the Weston A. Price Foundation,

a nonprofit dedicated to educating others about the importance and ancestral dietary principals. I have

been a part of the Crossfit Round Rock Community for 3 years this summer. I love Crossfit and how it has

changed my life.

    I am also passionate about nutrition. My health journey began about 8 years ago. I struggled with many

auto-immune issues, including chronic fatigue, interstitial cystitis, and systemic candida (yeast)

overgrowth, etc. along with thyroid issues and severe adrenal fatigue. I was able to heal most of my

auto-immune issues and some food allergies and lose almost 30 pounds just by changing my diet. My

worst days now are better than my best days before. Besides, now that I eat real food, whole foods, my

meals taste better than ever. Once you make the change it is hard to go back. My current way of

living/eating evolved in baby steps over many years. I am not an organizer and thrive on chaos by

nature. So, I am here to tell you if I can do this thing, so can you.

I am so excited about how much dietary changes improved my life that I decided to become a

Nutritional Therapy Practitioner (NTP) in order to share the experience with others (minus all the

hiccups and road bumps I encountered). Nutritional Therapy is achieving optimal health and function

through individually formulated nutritional and lifestyle changes. I look for root causes in regards to

health issues and weight loss instead of chasing around symptoms. I have a heart for the auto-immune

plagued, adrenally fatigued cross-fitter like myself. If you are exercising and not addressing your

nutrition you are not achieving your fullest potential. Nutrition is absolutely foundational to those gainz

and success at the gym. I will be stepping on board at CFRR to do some nutrition blogging and recipe

sharing for our community. So, if you have any nutrition interests or concerns let us know and we will

address them here.


This month’s REBORN Athlete of the month, coming straight out of  BROFIT, is the one and the only Shanyil W. Shanyil has been attending CFRR for a little over a year and a half now. He has progressed greatly in such a small amount of time both mentally and physically here at CFRR.   It didn’t take Shanyil long to realize the importance of dialing in proper mechanics and moving with precision. He came in ready to grow and learning the CrossFit Methodology has always sparked an interest in him. This is something that he has learned to value very early on and which has kept him being one of the most coachable athletes you can find.
Although to some he might seem like a he’s full of fun and jokes most of the time, that is just a small part of Shanyil. He’s as competitive and as intelligent as they come and appreciates what hard work looks like. It’s not uncommon to see him arriving early to class to hit his pre-class mobility and warming up, even though he hates it :). He always brings an energy to each and every class that brings laughter and fun all the while bringing a positive competition atmosphere that pushes everyone else in the class. The RX weight and the top movement for the WOD might be his end goal but he doesn’t let that get in his way of letting CrossFit do its job. He appreciates and values progression and has the patience to let it take its course. It wasn’t always this easy for him, but over the past year, he has truly embraced what it means to have true strengths and to embrace his weaknesses.
Shanyil thank you for being an example of what we the Coaches and Team at CrossFit Round Rock truly believe embodies what it means to be REBORN. Thank you for inspiring and leading so many.
 

Summers in Texas can be brutal.   By August, triple digit weather is a common occurrence, while most of us sit in a cool 70°F office. This comfortable temperature keeps people from feeling thirsty but hydration is a constant in life. Hydration doesn’t just start at the office before your afternoon WOD, it is important to think about hydrating for a workout DAYS prior.

Water helps in the transportation of oxygen to your cells, removal of wastes, and helps to protect your joints and organs.   The average person should be consuming half their body weight in water on a NON-ACTIVE day. For example: I am a 180-pound male, therefore I should drink 90 ounces of water. Seeing as one liter is 33 ounces, I can fill my hydration needs with 3 of my Yetis per day.

If you are feeling thirsty then it is already too late, you should be sipping constantly. Here are some good tips to follow when changing your habits with water.   Drink a full glass as you wake and continue to sip all day.   Use a measured container (example: 1-liter “Yeti”) to refill and keep track of daily amount.   When monitoring water consumption, food and beverages never count. The only substitute for water is water.

            There is such a thing as “over-hydrating” but the majority of individuals reading this are not even close.   When urinating multiple times completely clear, it is possible that you are OVER hydrated and are now flushing electrolytes out of your body. Proper electrolyte levels are essential for the body to regulate fluid balance, oxygen exchange, digestion, muscle function, nerve conduction, muscle contractions, blood clotting, bone formation, heart function, and pH balance.

Electrolytes HELP hydration occur at a cellular level, so make sure you are eating right and replacing electrolytes regularly. Gatorade and sports beverages are an easy go to but are often sugary and contain artificial sweeteners as well. Look for healthy alternative like coconut water and fruits. Being hydrated is one of the most over-looked components to healthy living and top performance. As the days get hotter outside, don’t let the cozy office put you off, keep sipping water and stay hydrated for all of your summer WODs.

 


“What’s the best jump rope for CrossFit and double unders?”

It’s an important question, and one I see people struggle with all the time. I recently read an article by Matt Hopkins who is a former national champion competitive speed jumper who regularly teaches CrossFit double under seminars. He’s also a jump rope coach to numerous speed jumping national champions and a world record holder. In his article he breaks down the 6 best speed ropes and the pros/cons of each. It’s a great read and perfect for helping you decide which rope to buy. Check it out below…

This article is intended as a comprehensive review of the top six jump ropes on the market for CrossFit based on my experience using the ropes, seeing them in action, and gathering feedback from the athletes using them.

While I highlight differences in the ropes in the review below, the truth is each one of these ropes would be an excellent option and the biggest differences aren’t necessarily in performance, but in price and preference. That said, I used the following seven criteria to judge each rope:

  1. Weight of the handles: CrossFit athletes know it’s the arms that wear out first when jumping, not the legs. When the arms fatigue you start to miss. The handles, therefore, must be light weight.
  2. Track record: Is the jump rope being used at the highest levels of competition by the top competitors?
  3. Function: The rope must turn smooth and fast, and have a good, comfortable grip that doesn’t slip when you sweat.
  4. Versatility: Can it be used by athletes of various ability levels? Can it be used indoors or outdoors? The ability of the jump rope to accept various sizes, types and weights of cables is key here. Heavier cables may be more appropriate for intermediate jumpers while expert jumpers use thinner cables. There are also some cables that can be used outdoors on hard surfaces.
  5. Ease of resizing: When you get your rope, can you size it perfectly for your needs? Jump ropes that are too long will slow you down, and jump ropes that are too short will cause misses. Ease of adjusting to your optimum size “out of the box” is important.
  6. Cable quality: Nylon coating is much tougher and lasts longer the vinyl coatings. We also find that USA made cable is superior in durability, and kinks less easily, than cable made overseas.
  7. Cost

ELITE Surge 2.0 Speed Rope


An incredibly versatile CrossFit rope by  EliteSRS that has become popular for speed and double unders at competitions, with competitive jumpers using to get up to seven jumps a second. Handles feature a patented ball bearing system that make it very efficient and smooth spinning.

Specs:

  • Weight: 3.4 oz
  • Handles: Machine cut aluminum handles with a foam grip. Attach to the cable at a 90-degree angle. Dual ball bearings in each handle.
  • Cable: USA made. Cable comes at 10 feet in length and is easy to adjust with a cable cutter and Phillips screwdriver.

Pros: The thin handles allow for fine motor control and precision while turning the rope, and dual ball bearing system gives it an extremely balanced feel. Comes with a two year warranty on the handles, which easily accept different weighted cables (from super thin uncoated 1/16 inch cable for competitions to a thick 4 mm PVC cord for beginners). Very durable.

Cons: We have heard that even with the foam grip, the handles can become slick when you sweat. Some people are also surprised by the small/thin handles, which can take getting used to. Won’t do crossing moves well.

Price: $29.99 – website (also sold at discount as part of a CrossFit Kit)


RPM Speed Rope 3.0

Summary: The RPM Speed Rope is a very reliable rope with heavy duty handles and a track record of very fast speeds at competitions. Advanced speed jumpers working out indoors will find it goes as quick as they want.

Specs:

  • Weight: 3.6 oz
  • Handles: Metal handles are about 5.5 inches in length and very tough. The top piece of the handle rotates on an anchor disc.
  • Cable: All ropes come with a super long 12’ bare wire cable. USA made cable.

Pros: The hollow metal handles have a nice feel in the hand and feature a knurl grip that won’t slip while you jump. Cable length is easy to resize. Comes standard with faster bare cable for advanced jumpers, but you have the option to purchase with coated cable for training. Eight different colored handles are available. For a $10 extra fee you can have the handles engraved.

Cons: Competition jumpers have complained of receiving blisters after long periods of practicing from the rough grip. Very pricey for a jump rope!

Price: $52.95 – website


Ultra Light Speed Rope

Summary: The “ultra light” version of the most common/popular cable speed rope design on the market. Handles attach to the rope at a 90-degree angle to prevent breakage and kinking with the high, repeated torque of double unders. A simple, proven design (commonly seen in speed jumping and CrossFit games competitions) that is also the lightest speed rope we’ve found.

Specs:

  • Weight: 2.4 oz
  • Handles: 5″ long. Designed with an unbreakable polymer plastic dowel.
  • Cable: Uses a standard 3/32″ coated USA made cable that can be adjusted with cable cutters and a Phillips screw driver.

Pros: Lightest speed rope on the market. It produces a smooth turn and can reach speeds to 6-7 turns a second. The cable and handles can each be customized with the color of you choice (8 different options). The “ultra” light weight means less arm fatigue. Easy to adjust cable lengths and swap out cable styles. Cable made in the USA.

Cons: The light-weight handles can take a little bit to get used to if you’re used to heavier or bigger grips. Handles are a smooth plastic, which means they could benefit from some grip tape if you want them to stay in your hands when you’re sweating.

Price: $9.99 – website


SR-1 Rogue Bearing Speed Rope

Summary: This model rope is characterized by it’s swivel tip ball-bearing heads, which make it more forgiving if your hands get out of alignment when jumping. A good “entry” rope for anyone new to speed ropes and double unders. This design is quite prevalent, and varieties of this same rope are made by many jump rope manufacturers. Used regularly in competitions.

Specs:

  • Weight: 3.68 oz
  • Handles: Articulating swivel bearing. 6.75″ long with a tapered end for sure grip. 4 high-grade metal ball bearings in nylon resin handles.
  • Cable: 3/32″ coated cable that can be easily adjusted with a cable cutter and a small Phillips screwdriver. Comes at 10 foot length.

Pros: Metal articulating eye at the end allows the cable to change angles while jumping. Ultra-durable nylon resin handles. Easy to adjust length. Addition of extra ball bearing in each handle (2 vs 1 in each handle) promotes faster turning of the rope.

Cons: This SR-1’s biggest fault is that it does not accept different weighted cables, which limits its versatility. Handles can become slick when you sweat (but the tapered end helps mitigate slipping – add handle grip tape for extra grip). We’ve also had one come apart on us where the swivel tip attaches to the handle, and many reviewers have struggled with the same issue.

Price: $21.95 – website


HIT 360° Speed Rope

Summary: A new style of speed rope that we’ve fallen in “like with.” The swivel tip ball bearing head is “forgiving” if your hands aren’t always in the perfect position during doubles. Goes fast, but also can be used for freestyle workouts. It’s brand new, and we haven’t seen in competition yet.

Specs:

  • Weight: 3.7 oz
  • Handles: 5.9″ aluminum handles with swivel bearing heads
  • Rope: 10ft PVC coated cable

Pros: Swivel-tip head allows the cable to change angles while jumping. Thin, knurl grip aluminium handles will last forever. Easy to adjust length. Thin handles fine control. Dual ball bearing in each handle (2 vs 1 in each handle) promotes faster turning of the rope.

Cons: We’re not sure how long swivel tip heads will last (the design hasn’t been around long enough to get good “durability” reviews). The PVC coated cable is not as durable as nylon coated cable. The knurl grip could benefit from some grip tapefor comfort in the handle (expect blisters if you’re hands aren’t calloused up already).

Price: $14.99 – website


Rx Jump Rope

Summary: The “heavy-duty” CrossFit jump rope. Incredibly smooth turning with the largest handles of any jump rope we reviewed and heavy cable options for jumpers who want more resistance. This is another commonly seen rope in CrossFit gyms, with seemingly endless options for customization, but it is not a great option for competition because of its size.

Specs:

  • Weight: 6 oz
  • Handles: 6 inches long and 1 inch in diameter. Ergonomic shape. Comes pre-wrapped in grip tape of your choice.
  • Cable: Comes is a variety of weights. Vinyl coated. Not adjustable.

Pros: Very fast and has perhaps the smoothest spinning handle of all the ropes we reviewed (handles have a multi-directional swivel axis bearing system that produce a near frictionless rotation). We like this rope because of all of the color choices of the cable and handles. The best thing going for the Rx ropes is that you can order different weighted (USA made) cables to help in matching your jumping ability. Grippy ergonomic handles won’t slip when you sweat.

Cons: Pricy. The biggest issue is the handle size, which actually hinders some of the fine motor control in the hands that’s useful for speed jumping. The rope length is not adjustable (if the size you order doesn’t fit, order a cable replacement for $9). Cable is coated with vinyl, which is less durable than nylon coating.

Price: $42.95 – website

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

May 22

PR City


Last week we had 13 PRs just on Front Squats alone. Also, some people improving on their Fast Eddie’s ab workout time. Great job last week. Keep your form solid and your squats low.

Athlete Result Component
Chris Adams 1 x 5 @ 255 lbs Front Squat
Chris Adams 4 x 10 Handstand Push-ups
Chris Toombs 1 x 5 @ 225 lbs Front Squat
Dara Bowlin 1 x 2 @ 105 lbs Overhead Squat
Dara Bowlin 1 x 2 @ 95 lbs Split Jerk
Dara Bowlin 5 x 5 @ 85 lbs Front Squat
Deedra Arevalo 2 x 5 @ 115 lbs Front Squat
Diana Pena 8:05 Fast Eddie’s 15
Diana Pena 1 x 5 @ 115 lbs Front Squat
Don Holley 1 x 5 @ 145 lbs Front Squat
elvis jaimes 1 x 1 @ 295 lbs Bench Press
Jennifer Adams 6:42 Fast Eddie’s 15
Joan Gibbs 1 x 5 @ 80 lbs Front Squat
Kellie Flanders 1 x 5 @ 120 lbs Front Squat
Kim Thompson 1 x 2 @ 95 lbs Split Jerk
Laurie Roth 1 x 5 @ 85 lbs Front Squat
Marcus Garcia 1 x 5 @ 195 lbs Front Squat
Mary de’Scacchi 1 x 5 @ 125 lbs Front Squat
Misty Fierro 1 x 5 @ 122 lbs Front Squat
Nicholette Lawson 3 x 5 @ 115 lbs Front Squat
Trevor Brown 1 x 5 @ 225 lbs Front Squat
Trevor Brown 8:00 Fast Eddie’s 15

I’m sure most of our evening community has noticed a new ninja turtle hustling around the gym. Jake has only been doing group classes for one month. He’s outgoing, strikes up a conversation with anyone he meets, and is improving his CrossFit game DAILY. Not only has he gotten kipping toes-to-bar, pull-ups, and handstand push-ups; he has also come to every community event we have held since he has been here at CFRR. Someone like Jake proves to us that there are people that will invest their time in you just as much, if not more than, we invest our time in them. I know we all want to get to know Jake a little bit more so here are some fun facts about one of our most recent Fundamentals graduate. Welcome to the family sir! Cowabunga dude

  1. Where are you originally from?

Wisconsin 

  1. Brief fitness journey history?

Was introduced to the gym at a young age but wanted to strengthen my basics to really make proper growth

  1. Why CrossFit Round Rock?

I just felt like I belonged at CFRR. I knew I could push myself to new levels here.

  1. Favorite movement from fundamentals?

Pull-Ups 

  1. What’s one of your 2017 fitness goals?

Compete in the CrossFit Open

  1. One random fact about yourself.

Huge Teenage Ninja Turtles fan

May 15

PR City


We’ve come to expect solid results from our athletes. From the way they eat; to the form they hold throughout the toughest metcons. Here are last weeks results from being off of our Wendler cycle for the first week. Totalling 46 PRs. Until next week….

Andi Barlow 1 x 1 @ 60 lbs Thruster
Chris Adams 1 x 1 @ 155 lbs Muscle Clean
Chris Toombs 1 x 1 @ 205 lbs Thruster
Chris Toombs 8:36 Fast Eddie’s 15
Dara Bowlin 1 x 1 @ 105 lbs Thruster
Deedra Arevalo 1 x 1 @ 60 lbs Muscle Snatch
Deedra Arevalo 1 x 1 @ 85 lbs Muscle Clean
Deedra Arevalo 1 x 1 @ 120 lbs Power Clean
Diana Pena 1 x 1 @ 115 lbs Power Clean
Diana Pena 1 x 1 @ 85 lbs Muscle Clean
Don Holley 6:18 Fast Eddie’s 15
Fallon Jefferson 1 x 1 @ 105 lbs Muscle Clean
Fallon Jefferson 1 x 1 @ 145 lbs Squat Clean
Fallon Jefferson 1 x 1 @ 135 lbs Power Clean
Helen Butler 1 x 1 @ 70 lbs Muscle Clean
Helen Butler 1 x 1 @ 95 lbs Squat Clean
Jace Files 1 x 1 @ 145 lbs Thruster
Jennifer Adams 1 x 1 @ 95 lbs Muscle Clean
Jennifer Adams 1 x 1 @ 125 lbs Squat Clean
Jennifer Adams 1 x 1 @ 130 lbs Power Clean
Jennifer Randle 1 x 1 @ 90 lbs Muscle Clean
Joan Gibbs 1 x 1 @ 70 lbs Muscle Clean
Jody Virgne 1 x 1 @ 85 lbs Muscle Clean
Karrol Houser 3 x 3 @ 45 lbs Thruster
Kathryn Galvan 1 x 1 @ 100 lbs Thruster
Kellie Flanders 1 x 1 @ 75 lbs Muscle Snatch
Kellie Flanders 1 x 1 @ 120 lbs Thruster
Kellie Flanders 1 x 1 @ 105 lbs Muscle Clean
Kellie Flanders 1 x 1 @ 135 lbs Power Clean
Kim Thompson 1 x 1 @ 85 lbs Muscle Clean
Kim Thompson 3 x 1 @ 60 lbs Muscle Snatch
Kristen Files 1 x 1 @ 70 lbs Thruster
Laurie Roth 1 x 1 @ 95 lbs Power Clean
Laurie Roth 1 x 1 @ 90 lbs Muscle Clean
Marcos Pena 1 x 1 @ 135 lbs Muscle Clean
Marcos Pena 1 x 1 @ 185 lbs Power Clean
Michaela Smith 1 x 1 @ 95 lbs Muscle Clean
Mike Stearns 1 x 1 @ 75 lbs Muscle Clean
Misty Fierro 1 x 1 @ 100 lbs Thruster
Misty Fierro 1 x 1 @ 90 lbs Power Clean
Misty Fierro 1 x 1 @ 90 lbs Muscle Clean
Nicholette Lawson 1 x 1 @ 85 lbs Muscle Clean
Paul Barro 1 x 1 @ 145 lbs Muscle Clean
Scott “Big Sarge” Garrett 1 x 2 @ 165 lbs Thruster
Shanyil wickramasinghe 1 x 1 @ 165 lbs Thruster
Sharon Rudesal 1 x 1 @ 150 lbs Thruster
May 10

PR City


Wendler cycle is over! We ended this cycle with 90 PRs last week and many more since the start of this 12 week cycle. We are so proud of all the athletes that showed such determination and high skill set throughout this time frame. Seeing what the rest of 2017 has to hold with these new numbers to work off of will be very thrilling.

Adam Bilicki 1 x 1 @ 205 lbs Back Squat
Afton Schwendiman 1 x 1 @ 115 lbs Bench Press
Andy Dietz 1 x 1 @ 480 lbs Deadlift
Andy Dietz 1 x 1 @ 380 lbs Back Squat
Barb Truesdale 1 x 1 @ 105 lbs Back Squat
Beth Wilhelmi 1 x 1 @ 170 lbs Back Squat
Cassie Mae Trumble 1 x 1 @ 65 lbs Bench Press
Cassie Mae Trumble 1 x 1 @ 115 lbs Back Squat
Charles Athanas 1 x 1 @ 210 lbs Back Squat
Charles Athanas 1 x 1 @ 155 lbs Bench Press
Chris Adams 1 x 1 @ 280 lbs Bench Press
Chris Adams 1 x 2 @ 135 lbs Overhead Squat
Chris Adams 1 x 3 @ 125 lbs Overhead Squat
Christine Ruth 1 x 1 @ 85 lbs Bench Press
Crystal Rainwater-Shedd 1 x 1 @ 122 lbs Bench Press
Dara Bowlin 1 x 2 @ 160 lbs Back Squat
Dara Bowlin 1 x 1 @ 220 lbs Deadlift
DeDe Bratcher 1 x 1 @ 105 lbs Back Squat
DeDe Bratcher 1 x 1 @ 150 lbs Deadlift
Deedra Arevalo 1 x 1 @ 185 lbs Back Squat
Deedra Arevalo 1 x 1 @ 120 lbs Bench Press
Diana Pena 1 x 1 @ 240 lbs Deadlift
Diana Pena 1 x 1 @ 185 lbs Back Squat
Diana Pena 1 x 1 @ 105 lbs Bench Press
Doug Millasich 1 x 1 @ 200 lbs Back Squat
elvis jaimes 1 x 1 @ 325 lbs Back Squat
Fallon Jefferson 1 x 1 @ 265 lbs Back Squat
Fallon Jefferson 1 x 1 @ 162 lbs Bench Press
Heather Matheny 1 x 1 @ 100 lbs Bench Press
Jake Loechler 1 x 1 @ 415 lbs Deadlift
Jake Loechler 1 x 1 @ 355 lbs Back Squat
Janna Bona 1 x 1 @ 145 lbs Back Squat
Jeannie Cain 1 x 1 @ 127 lbs Bench Press
Jeannie Cain 1 x 1 @ 240 lbs Deadlift
Jennifer Adams 1 x 1 @ 115 lbs Bench Press
Jennifer Adams 1 x 1 @ 205 lbs Back Squat
Jennifer Adams 1 x 3 @ 105 lbs Overhead Squat
Jennifer Randle 1 x 1 @ 265 lbs Deadlift
Jennifer Randle 1 x 1 @ 215 lbs Back Squat
Joel Harris 1 x 1 @ 405 lbs Deadlift
Juan Ramirez 1 x 1 @ 265 lbs Deadlift
Juan Ramirez 1 x 1 @ 175 lbs Back Squat
Kathryn Galvan 1 x 1 @ 175 lbs Back Squat
Kathryn Galvan 1 x 1 @ 225 lbs Deadlift
Kathryn Galvan 1 x 1 @ 112 lbs Bench Press
Kayla Kinchen 1 x 1 @ 196 lbs Deadlift
Kellie Flanders 1 x 1 @ 200 lbs Back Squat
Kellie Flanders 1 x 1 @ 122 lbs Bench Press
Kellie Flanders 1 x 2 @ 95 lbs Snatch Grip Push Press
Kellie Flanders 1 x 3 @ 110 lbs Overhead Squat
Kellie Flanders 1 x 1 @ 300 lbs Deadlift
Kelly Jones 1 x 1 @ 235 lbs Bench Press
Kim Myhre 1 x 1 @ 185 lbs Back Squat
Laurie Roth 1 x 1 @ 155 lbs Back Squat
Lavern Curry 1 x 1 @ 225 lbs Back Squat
Lisa Crigger 1 x 1 @ 167 lbs Back Squat
Lisa Crigger 1 x 1 @ 210 lbs Deadlift
Madeleine Price 1 x 1 @ 185 lbs Deadlift
Madeleine Price 1 x 1 @ 175 lbs Back Squat
Malinda Baca-Price 1 x 1 @ 185 lbs Back Squat
Marcos Pena 1 x 1 @ 505 lbs Deadlift
Marcus Garcia 7:20 1-Mile Run
Mary de’Scacchi 1 x 1 @ 215 lbs Back Squat
Mary de’Scacchi 1 x 1 @ 125 lbs Bench Press
Matthew Kaatz 1 x 1 @ 300 lbs Deadlift
Michaela Smith 1 x 1 @ 170 lbs Back Squat
Michaela Smith 1 x 1 @ 115 lbs Bench Press
Mike Stearns 1 x 1 @ 175 lbs Bench Press
Mike Stearns 1 x 1 @ 160 lbs Back Squat
Misty Fierro 1 x 1 @ 215 lbs Back Squat
Misty Fierro 1 x 1 @ 250 lbs Deadlift
Misty Fierro 1 x 1 @ 130 lbs Bench Press
Robby Gonzalez 1 x 1 @ 315 lbs Back Squat
Robby Gonzalez 1 x 1 @ 275 lbs Bench Press
Samantha Auburn 1 x 1 @ 255 lbs Deadlift
Scott “Big Sarge” Garrett 1 x 1 @ 315 lbs Back Squat
Shanyil wickramasinghe 1 x 1 @ 285 lbs Back Squat
Shanyil wickramasinghe 1 x 1 @ 405 lbs Deadlift
Shawna URen 1 x 1 @ 155 lbs Back Squat
Shawna URen 1 x 2 @ 110 lbs Bench Press
Steve Truesdale 1 x 1 @ 165 lbs Back Squat
Susan Denny 1 x 1 @ 120 lbs Front Squat
Susan Denny 1 x 1 @ 200 lbs Deadlift
Will Hampton 1 x 1 @ 190 lbs Bench Press
Will Hampton 1 x 1 @ 175 lbs Back Squat
William Beane 1 x 1 @ 355 lbs Back Squat
William Beane 1 x 1 @ 315 lbs Bench Press
William Beane 1 x 1 @ 400 lbs Deadlift
William U’ren 1 x 1 @ 240 lbs Bench Press
William U’ren 1 x 1 @ 300 lbs Back Squat