upcoming events new faces sign up for the open … · 2017-03-06 · if you want to participate in...

2/5/14 2:13 PMCrossFit 515 Newsletter

of 8http://archive.constantcontact.com/fs193/1109639533246/archive/1112518382191.html

March 2013

Upcoming EventsUpcoming Events

March 6 - April 7 - 2013 CrossFit Games Open! May 31 - June 2 - North Central Regional at Navy Pierin Chicago July 23 - 25 - CrossFit Games Masters Competition inCarson, California July 26- 28 - CrossFit Games Individual and TeamCompetition in Carson, California

Sign Up for the Open ... Now!Sign Up for the Open ... Now! The Open will run from March 6 - April 7, and will consistof one workout per week for each of the five weeks.Workouts are performed at 515 (or another affiliate),judged by a trainer, and validated by the affiliate.Workout 13.1 will be announced on Wednesday, March6. If you want to participate in the Open, you mustregister, complete workout 13.1 (at 515 or anotheraffiliate), and submit your score by 7:00 p.m. Sunday,March 10.

Click here to register for the Open. Designate CrossFit515 as your team. Each week, the top three men'sscores and the top three women's scores will comprisethe team's score for the week. At the end of the Open,the top 48 men, top 48 women, and top 30 teams ineach region will qualify for regionals.

TEAM 515 so far...

Annette DeFranciscoJaime NoyceKady OnkenLindsay VaughtShelley NoyceWilliam CoderAnthony RanalloJim Noyce

New Faces New Faces Welcome our newest members to 515! Introduce

yourself and cheer them on!

Rob Lane

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games



Jim NoyceKevin ChristopherMeghan McCoySteve HarmsBobby NoyceJustin PreisserLeann DawsonNate YohoTiffany KragnesBen KnutsonClaire VorpagelMichelle ClarkJustin VaughtBen Woods Lance Kellow John JackovinBrian SenderMindy ClarkJerit TrippKevin Palmer515 Flat Stanley

If you have any questions about the Open, ask any ofthe CrossFit 515 trainers. You can find more informationabout the CrossFit Games season on the CrossFitGames website.

Why Compete in the Open?

"The Manifesto""The Manifesto"

BJ Neal

Brandon Despins

Christian Howell

http://games.crossfit.com/

http://www.youtube.com/watch?v=x9KytVYCg40



"The Manifesto""The Manifesto"by Bobby Noyceby Bobby Noyce

CrossFit 515CrossFit 515 - Slow-Mo Makes EverythingCooler

I have been doing CrossFit for a little over 3 years nowand reflecting back on the experience andtransformations makes me incredibly happy and proudof what "515" has become and means to me. We havebeen through a lot, some good, some bad, but for themost part I wouldn't change a thing. Looking back at thepast only makes me realize how fortunate we are tohave the opportunity to train and train with all of theamazing people that walk through our doors each day.The good ones just seem to "stick". Disclaimer, by good

I mean absolutely nothing about athletic ability. I amstill not sure what it is about the people that "stick" orthe atmosphere that has been created, but something (ifnot multiple somethings) special happens inside those 4walls each and every day. It simply blows my mind whatwe all begin to accept as "normal". CrossFit teaches people to work hard towards their goalsand to no longer accept mediocrity as normal, in thegym as well as in all aspects of life. However specialCrossFit is in itself, 515 represents what I believeCrossFit truly is in its purest form. Amazing athletes,even better people, friends that get together to pushthemselves mentally and physically because they knowit is making them better...at life. I watch people dothings and accomplish goals that they never thoughtwere possible. Having absolutely anything to do withthat feeling of accomplishment they have is the mostrewarding experience I have ever had. And I get toexperience that A LOT, because apparently 515 breedsfreaks (in a good way). I have always believed that actually writing down yourgoals is the best way to make it a legitimate andattainable action in your own mind. As Lance alwayssays to me, you have to make the lift in your mindbefore ever touching the bar, the rest is easy. Once youput in the work and break that mental barrier the rest issimply the rewarding part.

Christian Howell

Steve Rancourt

Natalie Rolow

http://www.youtube.com/watch?v=VtlxYdjoJKU&feature=player_embedded



Not trying to make this too much about me, but I madepicking up and putting 300# overhead a goal and let itconsume me for waaaay to long. It was so far from thetype of athlete that I used to be and in my mind Iliterally thought it was never something I would do.When I started CrossFit 3 years ago I believe my maxclean & jerk was 185#. Exactly one year ago the mostweight I had clean & jerked was 225#. On Friday(January 25, 2013) I hit 300#. If someone would havetold me I could do that 3 years ago I would havelaughed at them. If someone says that to me tomorrow,I will ask them if they care if I try a little heavier. I still do not put olympic lifting up on some untouchablepedestal that a lot of CrossFit seems to do, but it wassomething I never thought was in my DNA. I guess mypoint with all of this is that CrossFit, and morespecifically 515, can literally tear down physical andmental barriers and allow you to become something younever thought was possible. To me 515 represents atoughness and will to be the best you possibly can, whiledoing it the right way. I am humbled at theopportunities I have been given and only hope to never

take something so special for granted. Thank you toeach and every person that walks in those doors eachday.

Athlete of the Month: Athlete of the Month: Tony RanalloTony Ranallo

Get to know the people that make 515 great!

Mackenzie Thomas

Alison Hinrichs



Tony Ranallo: Top Gun, Christmas music, shoe tying andJim Brickman

Learn more about Tony by clicking here to read thefull interview

Paleo Recipe of the MonthPaleo Recipe of the MonthEat like a caveman...often

Paleo Crunch Preheat oven to 325 FIn large bowl combine:

1 cup pumpkin seeds1 cup raw sunflower seeds2 cups almond meal2 cups shredded/unsweetened coconut 4 cups raw slivered or chopped almonds

TJ Brooks

Preston King

CrossFit 515 Throwdown 2.0CrossFit 515 Throwdown 2.0The day got started at 8:30am and what ensued was 40people giving it everything they had for the pure enjoymentof competing with their friends. The first workout was 8minutes to establish a max lift with a bit of a twist, snatch +hang snatch. The hang snatch was a new movement forsome people, but like true CrossFitters they adapted quicklyand threw up some huge weights. Immediately following thesnatch complex was a brutal 8 minute clean & jerk / doubleunder ladder. The final workout was a three part AMRAP chipperresembling the final workout of the 2011 CrossFit Games ...and it was painful!

http://www.crossfit515.com/2013/02/27/athlete-of-the-month-tony-ranallo/



4 cups raw slivered or chopped almonds(Optional) 1/2 pecans and/or walnuts

In measuring cup combine:

1 cup coconut oil1 cup raw honey2-4 teaspoons vanilla 1 tablespoon cinnamon

Sorry, Steve. I can do it myself.

Directions:

Add wet ingredients to dry and combine well. Spread in a thin layer over one or two bakingsheets with sides. Place in pre-heated oven for 25 min. Redistribute the paleo mix and return to the ovenfor 5-10 min. or until golden brown. Let cool on pan for 5-10 min. Store in an air-tight container. But not tightenough to delay destromination.

CrossFit 515 always has a good vibe, but this was a chancefor friends who might attend different classes during theweek to get together and workout alongside each other. TheThrowdown also gave everyone the opportunity to judgeeach other on the movement standards, which is not alwaysa fun or easy task. However, uniform and quality judging isnecessary in CrossFit competition to ensure every athlete'sscore is being measured by the same standards. We hopethis was a great way to expose everyone to the "sport" ofCrossFit and to get the gym geared up for The Open andGames Season!



We DOUG up some FUNNYsWe DOUG up some FUNNYs

42 Things that will make you a badass. John Welbourn of CrossFit Football givesyou the rules on life. Follow accordingly.

10 Reasons Squats Are A Terrible ExerciseSatire and squats should never be

practiced.

It's how you show up at the showdown that counts.-Homer Norton

http://talktomejohnnie.com/aggressive/42-things-i-learned-leading-up-to-2013

http://talktomejohnnie.com/aggressive/42-things-i-learned-leading-up-to-2013

http://www.crossfitfootball.com/

http://www.trainbetterfitness.com/10-reasons-squats-are-a-terrible-exercise/

http://www.constantcontact.com/index.jsp?cc=TEM_News_113



http://www.constantcontact.com/index.jsp?cc=TEM_News_113

upcoming events new faces sign up for the open … · 2017-03-06 · if you want to participate in...

Documents