Today (February 1st), registration opens for the 2012 CrossFit Games Open.

Last year, we had a blast traveling to neighboring gyms and throwing down the weekly Open WODs with CrossFit athletes from other local gyms.

This year, it will be a very similar but more laid back approach as CFIV and other neighboring boxes will be hosting various weekend events. All athletes regardless of skill level can compete and see how they stack up against the rest of the world.

The global event kicks off February 22 but you can head on over now to go sign up to take part!

WOD – 2.1.2012

5 Rounds
Run 200m
15 Wallball
15 Box Jumps

When transitioning to a food plan that focuses on real food only, a problem can arise. It is possible to overdo it at the grocery store and buy too much food, especially fruits or vegetables. The thing about real food is that it spoils quickly for lack of preservatives.

Many of us ran into that issue when we took part in the CSA program last year. It’s a real bummer to throw away food when you didn’t have the time or opportunity to use it all up. It’s especially unfortunate when you know that so many people out there do without.

Love Food, Hate Waste helps you find solutions to be more efficient with food usage. The really cool thing about this site is the Rescue Recipe section where you choose which food you have in excess and they give recipe ideas to help you use it up. There are also really great ideas of how to store your food and enhance the storage life.

Although it’s a site directed towards citizens of England, Wales, Scotland and Northern Ireland, reducing waste and improving food use efficiency knows no borders. The site offers a number of tips and recipes you may find useful. Let us know what you think.

WOD – 1.31.2012

Front Squat
3-3-3-1-1-1

10-9-8-7-6-5-4-3-2-1
Russian Swings
Chin-Ups

We’ve finished Week 2 of our 6-Week Paleo Challenge. Many of you are doing an excellent job of posting your meals on the accountability page. We are seeing some strong effort and extra creativity when it comes to making your meals. There is one trend that we have noticed that might need some scaling back though – the paleofication of comfort foods.

The main purpose of this challenge is to reset some habits so that we make healthier choices well after the challenge is over. By replacing some ingredients and making junk foods Paleo we’re not getting to the heart of the matter and that’s choosing real food. Our ground rules for the challenge haven’t been too strict but you may consider removing some of those foods as we head into the half-way mark. Making Paleo pizza, brownies or pancakes might not be doing you any favors regarding your psychological needs and patterns that led you to these foods.

Whole 9 has an excellent article and an even better analogy to explain the benefits of choose real food over paleofying junk food. Check it out here – SWYPO.

WOD – 1.30.2012

Power Clean
3-3-3-1-1-1

“DT”
5 rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk

We have a few exciting changes and improvements in store for the months ahead. They’re a part of continuously improving your experience at CFIV:

Show and Tell Hiatus
For the last few months, we’ve had an open policy of encouraging you to bring friends on any given Saturday. However, after this Saturday, that will change a bit. Instead of any Saturday being open for you to share with friends and family, we’re going to schedule specific Show and Tell Saturdays at different times of the year for you to share the CFIV fun. As always, we will be available for any of your interested friends or family to contact us regarding intro sessions in the interim.

4pm Class
On February 6, we will be starting a 4pm Level One Class that will meet on Mondays, Wednesdays, and Fridays. This will be a more focused session for those newer to our program or anyone looking to concentrate on working skills at a lower intensity. It will be the same as any other class with more of an emphasis on skill-building.

Have a great weekend!

WOD – 1.27.2012

800 meter run

9-7-5
Wall Walks
18-14-10
Hollow Rocks
27-21-15
Vertical Jumps

800 meter run

WOD – 1.26.2012

Bench Press
5-5-5-3-3-3

Row 2K