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It is that time of year again. MURPH!!
Some of you KCF'ers out there have been around a couple years now and maybe you have done "Murph" once or twice. You might even know the story behind the Man and the WOD. But I know that many of our newest members do not the story of Lt. Michael Murphy, or why he has been immortalized with the hardest of all CrossFit Hero WODs.
Lt. Murphy was a Navy SEAL. He served in Afghanistan where he gave his life to save the lives of his three best friends and team mates. Only one man will ever truly or fully grasp the sacrifice, selflessness, devotion and bravery that Lt. Murphy and the rest of the team demonstrated on the mountainside that day. That one man, Marcus Luttrell, the sole survivor, lived to tell the amazing tale as a result of the sacrifice of Lt. Murphy.
If you truly wish to understand the events of that day, and why we honor him, and all who have served, past and present, on Memorial Day, buy the book "The Lone Survivor" and read it. Read it twice.
For now...read this...the Summary Of Action for Lt. Michael Murphy's Congressional Medal Of Honor.
On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task. The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.
Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the "Mountain Tigers" that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban.
A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia. The enemy had the SEALs outnumbered. They also had terrain advantage. They launched a well-organized, three-sided attack on the SEALs. The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.
Trying to reach safety, the four men, now each wounded, began bounding down the mountain's steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb.
Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.
An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs. The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.
The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort. They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night. Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.
As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.
On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight. By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.
The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused. One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.
By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.
This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago. It was the single largest loss of life for Naval Special Warfare since World War II.
The Naval Special Warfare (NSW) community will forever remember June 28, 2005 and the heroic efforts and sacrifices of our special operators. We hold with reverence the ultimate sacrifice that they made while engaged in that fierce fire fight on the front lines of the global war on terrorism (GWOT).
-NSW-
OPERATION REDWING KIAs- On June 28, 2005, three of four SEALS on the ground (Murphy, Dietz, Axelson) were killed during combat operations in support of Operation Red Wing. ON the same say, a QRF of eight Navy SEALs and 8 Army Night Stalkers were also killed when the MH-47 helicopter that they were aboard was shot down by enemy fire in the vicinity of Asadabad, Afghanistan in Kumar Province.
Navy SEALs
SEAL Delivery Vehicle Team 1, Pearl Harbor, Hawaii.
- Lt. (SEAL) Michael P. Murphy, 29, of Patchogue, N.Y.
- Sonar Technician (Surface) 2nd Class (SEAL) Matthew G. Axelson, 29, of Cupertino, Calif.
- Machinist Mate 2nd Class (SEAL) Eric S. Patton, 22, of Boulder City, Nev.
- Senior Chief Information Systems Technician (SEAL) Daniel R. Healy, 36, of Exeter, N.H.
- Quartermaster 2nd Class (SEAL) James Suh, 28, of Deerfield Beach, Fla.
SEAL Delivery Vehicle Team 2, Virginia Beach, Va.
- Gunner’s Mate 2nd Class (SEAL) Danny P. Dietz, 25, of Littleton, Colo.
SEAL Team 10, Virginia Beach, Va.
- Chief Fire Controlman (SEAL) Jacques J. Fontan, 36, of New Orleans, La.
- Lt. Cmdr. (SEAL) Erik S. Kristensen, 33, of San Diego, Calif.
- Electronics Technician 1st Class (SEAL) Jeffery A. Lucas, 33, of Corbett, Ore.
- Lt. (SEAL) Michael M. McGreevy Jr., 30, of Portville, N.Y.
- Hospital Corpsman 1st Class (SEAL) Jeffrey S. Taylor, 30, of Midway, W.Va.
Army Night Stalkers
3rd Battalion, 160th Special Operations Aviation Regiment (Airborne), Hunter Army Air Field, Ga.
- Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio.
- Chief Warrant Officer Corey J. Goodnature, 35, of Clarks Grove, Minn.
- Sgt. Kip A. Jacoby, 21, of Pompano Beach, Fla.
- Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Ind.
- Maj. Stephen C. Reich, 34, of Washington Depot, Conn.
- Sgt. 1st Class Michael L. Russell, 31, of Stafford, Va.
- Chief Warrant Officer Chris J. Scherkenbach, 40, of Jacksonville, Fla.
HQ Company, 160th Special Operations Aviation Regiment (Airborne), Fort Campbell, Ky.
- Master Sgt. James W. Ponder III, 36, of Franklin, Tenn.
If you were not aware of this already, this Saturday, Keystone CrossFit fielded the largest team in KCF history and the biggest team at the Civilian Military Combine. The CMC is a CrossFit style event with a CrossFit workout followed by a grueling mountainous obstacle course the covers around 6 miles. This race has become a tradition at KCF, and each and every year our team has grown and our members have improved their performance via hard work, training and dedication.
We would like to take this opportunity to congratulate all of our team members who came out, kicked ass, worked super hard and represented what and who we are at Keystone CrossFit...consummate professionals.
We could not be more proud. Keep up the great work KCF Athletes!!
Mark Your Calendars!
Summer is basically here (well minus the snow fall we had this week!), and with that comes busy schedules and awesome things to look forward to at the Box!
So mark your calendars for our upcoming May and June events!
Saturday- May 18th CMC!!!
Our Keystone CrossFit athletes compete at the Civilian Military Combine! There will be NO SCHEDULED CLASSES! So come out to Camelback Mtn in Tannersville, PA and support your fellow athletes! They compete at 10:15am. It’s going to be EPIC!!!
Memorial Day, we are closed!
Don’t you worry! We will be doing Memorial Day Murph as usual, but we will be doing it on Saturday, May 25th! One class time, 10am running heats till we’re done! Hope to see you all there!
May 26th -CrossFit Kids Gauntlet! @ CF KOP
There is still time to register your teen (ages 12-18) for the CrossFit Kids Gauntlet Competition at CrossFit King of Prussia on May 26th! You must email them and fill out your application by this Saturday, 5/18! We’d love to bring some of our KCF teens out to compete. Coach Alli will be a judge at the completion, and would love to be judging your son or daughter! Email crossfitkop@gmail.com to participate!
Thurs, Fri, Sat, – June 6, 7, 8 Guest Days are Back!!
That’s right! We’re growing, the word is out, and people on the street are wondering what this Keystone CrossFit Kool-Aid is all about! Now is the time to start rallying up all your friends who have been asking you about CrossFit, posting on your Facebook posts, and nagging you at work, and let them get a taste of the KCF Kool-Aid!
Bring anyone you’d like (preferably someone who has never been experienced us before), as many people as you’d like, to any workout, on any of these three days!
We will have fun (but challenging) workouts that anyone will be able to do, and you will be your guests workout buddy and motivator! It’s going to be awesome!
June 22nd - Park WOD at Nay Aug!
On Saturday June 22nd Keystone CrossFit will be hosting a CF Headquarters Olympic Weightlifting Cert so we will not have regular scheduled classes. However, we will be hosting a park wod up at Nay Aug park in Scranton at 10am! Bring a friend or family member if you want! It’s going to be a good time and great workout! Don’t forget to wear a Keystone CrossFit shirt!
June 29th – Olympic Weightlifting Seminar (Snatch), 12:30-4:30pm
So you love CrossFit right?! But what is the one thing you struggle with the most when it comes to workouts like Grace and Isabel? It’s your Olympic Weightlifting technique. Although we spend countless hours per week drilling proper form, position, and technique into your brains, sometimes you just need more than that 30 minutes per class to really execute all that you’ve learned and transfer it into a beautiful clean and jerk or snatch. Want to get ahead in the workouts and in your performance, then you should attend this seminar!
Where: Keystone CrossFit
When: 12:30-4:30pm (with break for lunch)
Who: Coach Tim and Coach Alli will be bringing their expertise and experience!
Cost: $50 per person (for pre-pay by June 26th), or $60 at the door.
About the seminar:
Spend four hours with Keystone CrossFit Olympic Weightlifting Certified and USAW Certified coaches learning, studying and practicing the Olympic lifts, the SNATCH.
The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming, and expert coaching is a powerful advantage.
This seminar consists of primary practical work with brief lectures. Lectures will address topics such as technical details of the lifts, foundational principles and teaching protocols. Participants will have the opportunity to perform the snatch with actual training loads along with technical and progression drills and receive individual coaching and corrections throughout the day.
We will work on skill transfer exercises, lift off from different positions, lifting off boxes, doing mobility work specific for Olympic lifting, footwork, landing, and everything in between! This is a hands-on learning experience, don’t miss it!
A sign-up sheet will be posted at the gym, or you can email us at keystone_crossfit@yahoo.com
Some last minute reminders!
1. We are expecting to build our wall inside our lobby area to give the Sandlot their own entrance and hallway. This should be happening this week or early next week. So please excuse the construction
2. Once our wall is built we will be utilizing a check-in system for classes. You will need to sign in to each class. This helps us take attendance and keep better records. Plus you will be able to reserve your spot in class beforehand!
3. We have lots of great stuff for sale! We have hoodies, t-shirts, wrist wraps, SFH protein, fish oil, fermented cod liver oil, beanies, socks, abmats, lacrosse balls, tape, ropes, and soon to be edibles and coconut water! To buy these items, just take what you want and write your name down for the item on the retail sheet. This is done with the honor system, but it is there for you! If there are items you’d like us to carry, speak up and we will look into it!
4. Kids classes will stay on the normal schedule for the summer, 4:15pm-5:00pm Tuesday and Thursday until further notice of any changes.
5. Don’t forget to use the website journal! This is an added feature we got for you guys to help with your progress and journey as an KCF athlete, and we’d love for you guys to use it! You can interact with your fellow members on the site, comment on posts, and come together! It is there for YOU!
Okay that’s all! We love you guys! Keep Calm and PR On!
New shirts for the Civilian Military Combine are being ordered in the next few days! If you are participating in the event and want to sport an awesome new KCF shirt and match all your fellow athletes at the event, then we need to know, NOW!
Please email us and let us know if you'd like to order one by giving us this information.
1. Shirt or Tank
2. Size
The t-shirts are a unisex fit, super comfy, soft, true to size.
The tanks are also true to size and are fitted, a bit stretchy, a longer tank, and are not a racerback.
We did not post the back of the shirt here as we are finalizing the design.
If you put your name down, you are agreeing to purchasing a shirt/tank. The price will most likely be $20 and no more than $25
Email us at keystone_crossfit@yahoo.com
At last! After searching high and low, over hills and through the mountains, we have found the Hidden Valley that hosts a happy cow farm that will provide us with some super delicious and nutritious grass-fed BEEF!
The happy cows I speak of roam free on lush green grass-covered fields soaking up the vitimin D from the sun. In the winter time they are fed the highest quality, most nutrient-rich hay, and by no means do they get access to soy or grains.
Interested yet? Keep reading.
Because we love you guys so much, and because we are simply the best and want the best for you, we want to provide you the opportunity to get your hands on a cow of your own (or at least a part of a cow)! KCF baby, that's what's up.
We will be taking pre-orders on shares of cows that will be ready in the Fall. These cows were born January of last year and will be about 650-700lbs by the time September rolls around.
The price per pound is $3.80 (hanging weight- which is with the flesh and bones).
Quarter shares will be around 170lbs (weighing weight). You will get a great variety of steaks, roasts, ground beef, bones, organ meat (if you want it).
An example of a quarter cow is as follows:
--6-8 Premium roasts @ approx. 3# each
--6-8 Chuck roasts @ approx. 3# each
--12-14 steaks
--50-60# hamburger
--Marrow and other bones (for vitamin-rich bone broth)
--Organ Meats if wanted (Heart, kidney, liver, tongue)
So for about $600-$650, you'll get all of that. It is roughly about 125lbs of meat, but if you get the bones (bone broth heaven!) and organs you'll get most of your 170lbs worth.
Sure beats paying $15/lb for a grass-fed strip steak at Wegmans! If you think about it, the total price per pound of actual meat you will get will be less than a regular sirloin that is conventionally raised, and there will also be no pink slime in your hamburger!
Just a side note, we bought a share of a cow over a year ago and still have tons of roasts left. The meat is delicious, high quality, and you know where it came from and can taste the difference. Definitely was a great purchase.
If you are interested in going in on a share, please contact us at keystone_crossfit@yahoo.com. It will be a first come first serve basis. We will be taking a deposit of $100 to reserve your share. Limited shares are available.
Again, these shares will be ready in the fall. This is actually the best time to butcher them as they have had the whole summer to eat lush green grass while grazing out in the sun.
Moo!
Hey Challengers! The end is near! Congrats on your 8-weeks of the WLC! We hope you all enjoyed this challenge and took away some good habits and saw what big changes were possible in just a short time.
Some news updates for you all...
Elk Mountain hike is Postponed!
Our mountain hike that was set for this Sunday is postponed until further notice. Due to the weather and the fact that there is still snow on the mountain, we will just have to do it another day. We'll keep you posted on the date!
Whole Life Challenge Finals! Next Saturday, April 13th at 10am!
Heats just like last time, find a partner and help count reps. We will be awarding winners and giving out prizes! Please be present at the event!
If you can not make it to the finals, the only day we will be doing a make-up wod will be Thursday, April 11th! If you are going to miss the finals, you must let us know asap!
Make the most out of these last days! We are so proud of you all!
Reminder!!! This Saturday is the Finals for the Baseline Challenge! If you competed, best better show up and try to win that cash prize!!!!
We will be running heats beginning at 10am! There will be no 11am class time, so all competitors need to show up at 10am to be able to judge one another and cheer everyone on until we are done!
Non-competitors are welcome to join us in the cheering but can not participate in the workout.
Prizes will be given out for Fastest Time: Male and Female and Most Improved Overall
Here are your previous scores!
See you there!
If you didn't know, last week we had a Paleo Soup Exchange for all of our Whole Life Challengers. Our challengers had to bring in three soups to exchange along with a sample for the coaches to judge. We the judges, had the awesome treat of sampling the soups for lunch today and we have narrowed them down to one irresistible and delicious soup who is our winner!
This was not an easy task let me tell you! All of the soups were delicious and we didn't want to stop eating them all! By the end of lunch we were torn between two soups. We judged each soup on a 5-star rating, and what it narrowed down to was the depth of flavor and seasonings.
Our winners soup had "layers" of flavor as I put it. The soup was savory and slightly sweet, it had hints of nutmeg or cinnamon something we just couldn't place. I wish I had more than just our sample to eat!
We asked the members to leave their names off the labels so whoever made this soup, please stand up and take a bow!
And the winner is.....
Coconut Curry Butternut Squash Soup!
Amazing! This soup was very flavorful, seasoned perfectly, had lots of depth, was the right texture, and had us wanting more!
We promised you a small prize, and you have won yourself the newly published and best selling book, Rich Food, Poor Food.
We know you will love this book and we hope it comes in handy! Your book should be here in a week or so.
For all of you that took part in this little competition, be proud of yourselves because your soups were also amazing and we were really impressed! What is more important is not who won and who didn't but that it was a fun way to stay connected and try something new! Thanks again to all who participated!
Attention all Challengers!!!
How is everyone doing?! Let us just say, that we are so proud of all of you for doing this challenge and trying something new! It takes a lot of work and we know you guys will do great!
We are now in our second week of the Whole Life Challenge! Just remember, the first week is the hardest! Keep your goals in mind and stay focused! You will be happy that you did. Preparation is key to being successful during this challenge, so in light of that we want to make sure you all are prepared for the upcoming WLC schedule of events!
Below is our schedule of events for all you challengers!
Mon 2/25 - Saturday 3/2: WLC Soup Exchange!
Today kicks off the WLC'rs Soup Exchange! Now through Wednesday, 2/27 bring in 3 pint-sized cups of soup and place them in the freezer. Label the soups with your name if you want and the ingredients/recipe for your fellow challengers to use.
Make sure to also bring in one small sample (1/2 cup-1 cup in a plastic freezer bag) as your "Judges Sample"! For this sample, only list the soup name, do not list your name on the label!
On Thursday 2/28- Saturday 3/2 come to the gym and take home 3 different soups out of the freezer for you to enjoy!
The Judges will be Coach Tim and Alli, they will be tasting the soups on Monday, March 4 and will be doing a "blind" taste test. Hence the reason why we do not want you to put your name on the judge’s sample.
The winner of will be judged on a 1-5 star rating. If there is a tie, we will re-taste the soup and choose the winner accordingly. The winner will receive an awesome prize!
The main point of this exchange is for you all to stay engaged and get to try something new that you may have not thought about ever trying! Have fun with it!
Saturday, March 9th @7pm: WLC Bowling Night!!
We will be heading to Idle Hour Lanes in Dickson City for a night of fun and of course bowling!!! The cost will be $4.50 per game per person, and shoe rental will be free. We have reserved lanes, so all you need to do is show up!
Saturday, March 16th: Baseline Challenge Finals!
We will be hosting the Baseline Challenge Finals and handing out cash prizes for the most improved!! Didn’t join the challenge?! That’s okay, you can come and do the workout and stay and cheer on the competitors!
Saturday, March 23rd @ 12pm: WLC'rs Paleo Potluck/BBQ!
Bring your favorite dish and come hang out with all your friends and bond over some awesome and healthy grub!!! This will be a great time for us to get together and have and awesome time! We will be playing bean back battle for those of you who think they’ve got game! If the weather is nice we will break out the grill!
At the potluck we will be taking “mid-way” measurements! The person to have lost the most inches will receive an awesome gift basket full of goodies!
We will post a sign-up sheet at the box a week before the potluck. Don’t miss this!
Sunday, April 7th @ 1pm: Elk Mountain Hike!
This WLC'rs outing will also be opened up to those KCF athletes participating in the Civilian Military Combine. We will be meeting up at Elk Mountain and will be running the black diamond hills for a little adventure and fun in the sun! This will test your limits and mental capabilities! It will be a great way to get some fresh air, and a good dose of vitamin D! Don’t miss it!
Saturday, April 13th: Whole Life Challenge Finals!!
Come one, come all! This is THE event of the season! Come with your game face on, your new six pack, and let’s see who is going to take home the gold!
We will be naming the winners at the event, so you must be present to win! Cash prizes as well as other awesome prizes will be presented!
Okay, now you have the dates set out, now go make sure you have these dates off from work and can come! We want you all to participate! If you have any questions about anything, feel free to email us at info@keystonecrossfit.com or call us at 570-851-0898
Take that big step and join the movement! Get on board with your other athletes and join the Whole Life Challenge! It's only 8 weeks, and we PROMISE you will see amazing results! Plus you'll feel fantastic!
Register now!
https://www.wholelifechallenge.com/wlc2013/affiliate/keystonecrossfit
Give your sweetheart the gift of health tomorrow! Bring them in for a free workout! They can come to any scheduled class as long as you (their spouse/significant other/sweetheart) are present!
It will be a date to remember!
There is only 3 days left to register for the Whole Life Challenge!
Want to step up your game in the gym and see some super awesome results just like this girl did? Well here's your chance!
All participants will get one extra class a week. If you are on unlimited, you can come to one Oly Club class per week. There will be prizes, events for participants, outings, you don't want to miss this! Plus nothing beats the support you'll have to help you reach your goals! Sign up now!
http://wholelifechallenge.com/wlc2013/affiliate/keystonecrossfit
On the fence about joining the Whole Life Challenge?! Don't want to give up your daily yogurt or your wine on the weekends?!!
Did you know that you get to make your diet rules completely customizable? That's right! You are choosing your own diet goals to live by for this 8-week challenge! You can go all out Paleo, or you can play the game your way. It is up to you.
Topics like this and every other question you might have will be answered tomorrow at our Pre-Game Huddle at 1:30pm. During this meeting we will fill you in on all the challenge info, including prizes, events, the workout, diet, game rules, and why you will not want to miss out on being a part of this!!
There is still time to REGISTER! (click for link)
We also will be selling high quality fish oil and protein powder next week. Message us if you'd like to pre-order your fish oil. $40.
Let's do this!
See ya there!
Our new hoodies will be here before you know it!
These will be printed on Unisex zip up fleece hoodies in Charcoal Heather Gray(deep gray). Made with 7 oz pre-laundered 80% cotton 20% polyester fleece.
Ladies! You will want to get a size down from your normal size.
Only $45 to get your very own KCF hoodie!
Please let us know on facebook or at the gym, or simply message us through the website if you are planning on getting one and what size you'd like so we can estimate how many to order.
Thanks and we can't wait for you to be sporting these around town!
KCF
Who's tough enough to take home the dough$$?!!
The Whole Life Challenge is an 8-week health and fitness challenge designed to turn you into a diggin' deep, nose-to-the-grindstone, what are you made of, no-crying-in-CrossFit, swinging for the fences master of your physical and mental destiny! The WLC started right here at CrossFit LA a year and a half ago, and you can always say that you were among the first to play. This time, though, you'll be playing with 10,000-20,000 people form affiliates around the world!
Entry Fee: $45 for everyone--all members, friends, and family.
Pre-game Huddle: Sunday, February 10th at 1pm
Prelims: Saturday, February 16th
Finals: Saturday, April 13th
Registration: You can register online at http://wholelifechallenge.com/wlc2013/affiliate/keystonecrossfit
Friends & Family may play along with you, but you must be registered first to invite them to join.
The challenge winner will have to succeed in 3 areas:
Performance - Improve your work, improve your play
Body Transformation - Get lean & mean
Accountability - Play every day!
How the game is played:
How the challenge works:
1. On Day 1 of the challenge you will measure where you are starting -- Both a performance measurement in the Whole Life Challenge baseline workout, and a physical measurement of where your body is. Your final ranking in the challenge will be a combination of your improvement in these measurements along with the points you earn during the challenge.
2. Starting on Day 2 you will log into the website every day and report your score for the previous day. That means that on Day 2 you will be reporting your score for your activities on Day 1. You will also have the chance to enter a brief public “reflection” of how things are going for you. Share how the day before went or just where you are at the moment -- the good, the bad, AND the ugly!
3. Visit the blog and forums regularly for coaching, support, tips, recipes, and reflection.
4. On the final day of the challenge you will repeat the measurements from Day 1 -- workout and body measurements.
Final Tabulation for rankings is based on:
1. 25% - Improvement in body measurements
2. 25% - Improvement in workout performance
3. 50% - Accountability (daily points total)
All participants in the challenge will receive:
+ Access to the Whole Life Challenge WORLDWIDE online scoreboard
+ A “Pre-Game Huddle” seminar - Want to give yourself the best shot? Come to a 1 hour meet-up to cover the basics of setting yourself up: preparing your home and kitchen, shopping and preparing food, and strategies
+ Whole Life Challenge mid-challenge BBQ and Potluck
+ Access to a Whole Life Challenge blog with coaching, support, recipes and videos
+ Access to the Whole Life Challenge discussion forums for getting together with other participants to trade experiences, successes, breakdowns, tips, "cheats" and to lend and give support.
+ A post-challenge party & celebration!
CASH & PRIZES for Winners, plus weekly prizes such as gift cards to restaurants, pro-shop discounts, gear and more!
The Whole Life Challenge is finally open to register! Use the following link to join Keystone CrossFit and set up your profile page
http://wholelifechallenge.com/wlc2013/affiliate/keystonecrossfit
This Challenge is different from the other Challenges; it is not designed for perfection. It is designed for awareness. The Whole LIfe Challenge isn't as much about specifics (although there are rules), as it is about how people make health and fitness work in their daily life. It is a training for behavior more than it is a simple tracking tool.
Signing up for this Challenge is simply the first step! We are going to have a Pre-Game Huddle a few days before the Challenge begins so stand by for that date and time. This will be an roughly 90 minute meeting to discuss the rules and answer all of your questions.
Once the Challenge, starts there will be Prelims ( a baseline workout and measurements) so that we can mark your starting point. At the conclusion of the Challenge we will re-do the baseline work and measurements and announce the winners at the Event! There will be opportunity for you to make up the Preliminary basline workout if you cannot attend that event, but there will not be that opportunity for the Finals, due to the announcement of the Winner at the event.
One of the great features of this Challenge is the ability to invite non-members to join you in this Challenge! Once you register as a member of Keystone CrossFit affiliate group, you can create you own team and invite people to register through your profile (dont have them join Keystone CrossFit). Those non-members can participate in challenge without coming to the events...they simply join your team, and do everything we do on their own with you as their inspiration! Tell you friends and family to give it a try and see how much they can change. Your personal profile page will have a window from which to send out an invitation to anyone you want to join your team (this is a different link then the one provided for KCF members to join the affiliate group). It will connect you friends and family to your specific team inside of "KCF Affiliate Group". The more people you get on your team, the more successful you may be.
There will be a forum for our team so that we can communicate daily with each other. We will also be using a "group" on Facebook to allow conversation amoung our team.
More information on the rules of the Challenge, events, prizes and procedures will be made available to everyone in the next few days. For now, just follow the link above and JOIN THIS AWESOME EVENT!
Our first ever Whole Life Challenge will begin on Febuary 16th!
The Whole Life Challenge is an 8-week online and in-your-life game you play with your friends and family that trains you to have exactly what you want in your life in the areas of health and fitness. It will transform your relationship with the daily habits that give you long term success, and it will challenge you to see what sort of an impact you can have on your life, your body, and your fitness over eight weeks.
The Whole Life Challenge is a game that transforms your health and fitness with fun, game play, accountability, and mastery. This is not a routine. It is designed by you to have your health and fitness be wherever you are, not just at the gym or the salad bar. It’s a game where the playing board is literally your life, and the choices you make each day show up as points, giving you very real and very immediate feedback on how those choices, over the long haul, affect your life.
Registration opens soon so get ready! In the mean time start preparing your brain for this challenge, encourage friends and family to get on board!
Stay tuned for a big announcement coming up! It will be life-changing! If we can get all the info together and organized right, we will post the announcement tonight! But might be tomorrow! ;)
“The Baseline Challenge”
You all remember the Baseline! For most of you it was your very first CrossFit workout. Well now its time to do it agian!
If you don't remember the workout, let us remind you!
For Time:
Row 500 Meters
40 Squats
30 AbMat Sit-ups
20 Push ups
10 Pull ups
This Saturday will keep off our 8-week Baseline challenge! This workout is open to all levels and the purpose of the challenge is to see how FAST and how much you can IMPROVE over that time period. If you haven't yet, get signed up now at the gym! Who will take home the $$$?!!!!
Here is the info:
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Qualifying Day: |
Sat. – January 19th 10 am |
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Finals Day: |
Sat. – March 16, 10 am |
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Entry Fee: |
$25 ($20 goes for prize money) |
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Prize: |
Win the pot! |
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Winner: |
Prizes for both most improvement and fastest times! |
Prelims: Sat. January 19th, 10am
Finals: Sat. March 16th, 10am
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Men’s Categories |
Women’s Categories |
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Rx |
Nothing scaled |
Rx |
Nothing scaled |
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Scaled |
Anything scaled |
Scaled |
Anything scaled |
“The Baseline Challenge”
How the Challenge Works
- GET REGISTERED – get your name on the list and pay the $25 entry (remember, $20 goes back in the “kitty” for prize money).
- SET YOUR BASELINE - Sat. January 19th is the prelims. Set your “Baseline” time. This will be the time off of which we will calculate your improvement.
- TRAIN – CrossFit and proper nutrition (ie. Paleo) for 8 weeks with the intention of improving your “Baseline” time.
- SHOW UP for the FINALS – Sat. March 16th. Go for YOUR best “Baseline” time!
** PRIZES will be awarded for:
¨ Most improvement - in women’s and men’s divisions. This includes both Rx and scaled divisions together.
¨ Fastest times - in women’s and men’s Rx divisions.
Rules:
- You must choose the category you are going to compete in and STAY in that category for the finals
- Rankings for TIME:
- There will be one master list ranking participants based on time
- Your TIME rank will be based on your performance within your category.
- Categories will be listed in the order Advanced, Intermediate, Beginner. This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.
- For example, if you compete in the intermediate category, the best ranking you can have is one below the lowest in the advanced category. So if there are 6 people in the advanced category, your ranking, if you are the fastest intermediate, is #7.
- Rankings for IMPROVEMENT:
- There will be one master list ranking participants on percentage improvement.
- This list is NOT categorized. Your category has no bearing on where you finish on this list.
- For example, if you compete in the intermediate category, and you have the highest percentage of overall improvement, you would be ranked #1.
Guest Days are back!
Our first Guest Days were such a hit, that we’ve decided to do another round of them this Thursday through Saturday, January 10-12.
These special classes will allow each current Keystone CF member to bring as many non-members as they’d like with them to ANY class they attend in order to sample the awesomeness that you all experience each and every day. You’ll be their ‘workout buddy’ for your session. The workouts will be ones that most anyone can do, scaled of course, and as always, will pack that KCF punch you all love.
So we hope you have spread the word to your friends & family…these sessions are fun for your friends, family…and it’s another great chance to see just how far you’ve come!
