August 1, 2011
Today kicks off the start of the 9 Week Challenge! If you haven’t signed up but want to participate, get in a.s.a.p. Here’s the points breakdown…
9 Week Challenge! Who’s In?
Buy in is $100 per person and you will need to keep an accurate food log. We’ll review food logs weekly, but the honor system will be at play. Integrity will be tested as will your blood.
This is going to be a 9 week challenge that includes a few variables to healthy living. The benefits will be rewarding. This challenge is based on a points system broken down like this:
+5 Paleo Zone
0 Paleo with Dairy
-2 Cheat (no zone, no paleo)
+1 64 oz. Water per day
+1 8+ Hours of sleep per night
+1 5 Meals a Day
+1 More than ½ total Carb Blocks are Veggies
Weekly Exercise Bonus
+20 WOD 5+ Days a week
+10 WOD 4+ Days a week
+0 WOD 3 Days a week
-10 WOD >2 Days a week
-1 Per Alcoholic drink after 5 (per week)
-1 More than 5 Block meals
-1 < 3g EPA/DHA per day
+1 Recovery meal within 1hr post WOD
0-500 Forfeit Money
501-750 Get $25 Back
751-1000 Get $50 Back
1001+ Get $75 Back plus a Prize!
$25 goes toward pre-and post-challenge blood tests.
June 29, 2011
Just a heads up about membership rates and conditions. We are offering new options and rates. Please review your choices and ask us any questions you may have.
June 23, 2011
Saturday’s WOD has changed to an Out-of-Box event. We are going hiking! Mt. Baden Powell near Wrightwood. Please join us if you can. The plan is to depart the Box at 0830 hrs for the drive up to the Vincent Gap parking lot (trailhead). If you know where Vincent Gap is or don’t need directions, we’ll hook up at the trailhead ~0900 hrs. This is described as a “moderate” hike with 2800′ elevation gain in 4 miles. The summit is about 9400′. If you aren’t an experienced hiker and have any questions, just ask. You don’t need any special gear, just bring water and food, and some more water. Oh and if you plan on coming, drink and extra liter of water right now. We recommend comfortable clothes, you’re normal workout clothes are perfect. Sun protection is a smart idea. Here’s a link with some basic info.
June 13, 2011
So who’s excited about this weekend?! Come on! Join us for the CrossFit Games SoCal Regional and support Shanon at CSU Long Beach. It’ll be fun!
June 11, 2011
June 17-19th 2011 CrossFit Games SoCal Regional at CSU Long Beach! Try to make it down to spectate and cheer on all the athletes. We are planning on driving down Saturday after our morning WOD to cheer on Shanon! Let’s all support her on her way to being crowned Fittest Women on the Planet! And winning a bunch of cash…LOL! These events are very fun and spectator friendly. The weather should be great, bring some sunscreen, some paleo snacks (maybe a beer…) and let’s do it!
May 31, 2011
Pics from the awesome Memorial Day Murph! Thanks everyone!
May 25, 2011
Memorial Day Murph Update! Just to be clear, friends and family are welcome and encouraged to join in on the fun. Just like a friends and family Saturday class. Let’s support our True Heroes!
May 24, 2011
Memorial Day Murph! That’s right! Try to make it in Monday for the Memorial Day Hero Tribute. Anybody want to grill up some meat? Speak up! We’ll throw down on the WOD then grill some meat and enjoy a cold beverage. Here’s a great place to donate also: http://memorialdaymurph.com/index.html Let’s stand up and honor all those who sacrifice so much to allow us to live so free.
May 1, 2011
First off we want to give a couple Thanks out. Thank you all who made the trip to Boulder City MX Park and participated in the CrossFit Moto event. And Thanks to all who participated in the CrossFit Open Qualifiers these past six weeks. The WODS were great, and everybody did amazing.
Note, Saturday’s classes May 7th are cancelled. Everyone is invited to join us in Costa Mesa at the OC Marketplace for the Next Level Performance CrossFit Invitational. Shinny, Shanon, Alison and Shawn are competing. Come cheer and join in on the fun! Be sure to wear your CrossFit HiDef shirts! Here’s a map for more info check it out! We apologize for cancelling two Saturdays in a row and encourage you to join us in these outings. These are team outings for all of us to enjoy.
April 24, 2011
Saturday April 30th, classes are cancelled in support of the CrossFit Sports Series MX event in Boulder City, NV. CrossFit Hi-Def is traveling to the event to participate and support others to learn and play new sports. If you’ve ever wanted to learn to ride a dirt bike or you already ride MX and want to go ride, sign up and show up! It’s going to be fun!
March 13, 2011
Next Saturday, March19th, will be the first 2011 CrossFit Games Open Qualifier WOD here at CrossFit Hi-Def! The fun begins at Noon. We are still having normal Saturday Morning WODS, also at 10AM we’ll have a small nutrition discussion to fill in the time before the Qualifier. We hope to see everyone of you sign up and challenge yourselves with the Open Qualifier WOD. We’ll have a scaled option as well as the Rx’d. Remember to register online at http://games.crossfit.com/ After you complete the WOD each week, you’ll enter your time/score at the Games site and instantly see how your finish stacks up with everybody else. For you who are doing Rx’d, we will judge your performance and validate your time after you enter it online.
So a few steps are required:
1. Visit http://games.crossfit.com/ and register. (only if doing Rx’d, and one-time fee of $10 goes to CrossFit.com) Skip to step two if scaling WOD.
2. Visit http://www.crossfithighdefinition.com/ (it’s where you are currently! Whoa twilight zone moment) select the Schedule Tab, Sign up for the Open Qualifier WOD. We are charging a small fee for this WOD, here’s the breakdown:
a. Hi-Def Member as Rx’d $10
b. Hi-Def Member scaled free
c. Non-Member Rx’d $20
d. Non-Member scaled $10
3. Show up at the Box a little before noon on Saturday to put your name on the board for the WOD. There may be heats depending upon the WOD and the number of entrants.
4. Get yourself in the zone and ready to throw down!
5. …3.2.1. GO!!! Do work!
6. If Rx’d, revisit http://games.crossfit.com/ and enter your score/time. (ignore if scaled)
7. Repeat the above steps for the next weeks WOD.
March 5, 2011
Thanks team for being so awesome! So far, last week, everybody who completed their CrossFit Total PR’d! You guys are amazing. Monday we start the Level Testing so come in ready to dominate. Have a great weekend.
February 20, 2011
Starting in March we are implementing Level Testing. Each individual will complete a fitness test to earn a colored band. We are starting with four (4) levels, each with a unique colored band. These tests will be a fun opportunity to create a little “intra-box” competition and hopefully, make scaling the daily WODs simpler. Additionally, one’s weaknesses, or the “holes” in one’s fitness, will be highlighted and allow us to work towards elite health. These tests will be re-occurring throughout the year offering possibilities for advancement and showcasing improvements.
Also be sure to check out the side-bar link “Meal of the Day” for great food ideas.
And Finally, We are going to be hosting the CrossFit Games Open Qualifiers starting in March! This is the first step to qualifying for the 2011 CrossFit Games held at the Home Depot Center in July. We’ll have one specific WOD each week (most likely Saturday at Noon) starting the 3rd week of March and continuing for six (6) weeks. Each competitor will be judged and the results submitted online, for both Individual and Team divisions. There will be a small registration fee (around $20) and we’ll plan on having some kind of small post-WOD potluck. At the end of the six week competition the qualifying athletes will be awarded advancement to the Regional Competition for another round of eliminations. We encourage all of you to compete regardless of individual fitness level. This is going to be a super fun time and you can brag to your co-workers that you Kicked Ass in a Fitness Competition! Yeah!
January 28, 2011
Congratulations to the Berry Family on the new addition. Tristen powered through the BIG WOD today and little William was born happy and healthy, Mom is doing fine, Dad is very proud and Sister can’t wait to beat up her new brother. We are very happy for you guys!
January 25, 2011
Starting February 1st, 2011 we are revamping the membership options. The Free Foundations promotion is ending and the two (2) day-a-week option is changing to a “virtual punchcard” good for 10 CrossFit sessions with a two month expiration. So a person would have two months to use up the “punchcard’s” 10 credits. The Foundations course cost is $150.
January 1, 2011
Happy New Year!
We encourage all of you to schedule some time with one of our coaches to review your unique goals and accomplishments, just a few minutes of one-on-one time is all you’ll need. This reflection and mapping time is very important for personal growth. Often times the daily grind will distract or hinder our achievements. It’s very easy to refocus and amazingly effective. We also want to review nutrition needs and desires. Nutrition is arguably more important than the actual work we do in the gym.