CrossFit Brand X traveled to the USAPL California State Powerlifting Championships and 11 members came back with first place medals!

Congratulations to our top weight loss leaders!

Casey Markee 12.6# loss
Kim Dick 9.6# loss
Michelle Allen 8.4# loss

Keep up the great work!

Jack was interviewed by Jeff Martin for the December issue of the CrossFit Kids Magazine. Here is his response. At the end of the interview is Jack's current PR's and what he is most proud of. Keep in mind, Jack is 12 years old and weighs 90lbs.

How old were you when you started CrossFit? How long did it take for you to get hooked on it?
I started CrossFit when I was about 6 years old and got hooked on it the first minute of that day.

Was there a moment, or maybe a WOD (or its aftermath), when you realized you understood what CrossFit was about? And what is CrossFit about?
I realized I understood CrossFit after I did the WOD Trevor. CrossFit is about getting stronger and eating better, staying in shape.

How has CrossFit impacted your life outside the box? Has CrossFit helped you in your other sports performance, your academic performance, or your response to stressful social situations?
CrossFit has impacted my life by making me stronger and faster at everything I do. It has taught me not to give up.

Do you monitor your diet? If so, when did you begin to look at nutrition as part of your training? Could you describe a typical training meal and a typical cheat meal?
I do monitor my diet because it helps me do better in CrossFit and it makes me feel better. I think a typical cheat meal is pizza.


When did you decide that CrossFit was no longer just a strength-and-conditioning program but your sport of choice? Was there a particular experience or incident that helped you make that decision?
I decided CrossFit was a sport when I was starting the teen class. I used to want to be a professional skateboarder but the more I did CrossFit, I didn't want to skateboard because if I got hurt skateboarding i wouldn't be able to CrossFit.

Do your non-CrossFitting friends and relatives get what you do?
They don't get it, and they wont until they try it.

Do you ever get discouraged or burned out? How do you overcome that?
I haven't really ever really gotten burned out on CrossFit. If I ever get discouraged I just say to myself that I'll do better next time.

Good or bad, involving you or someone else, can you tell us about your most memorable CrossFit experience?
My most memorable experience was Death by 10 meters. I got 21 on 21.

Who in the CrossFit community inspires you and why?
I'm inspired by Jeff Martin because he is such a good coach.

Which pr—for a WOD or lift—are you most proud of and why?
I'm most proud of is Death by 10 Meters because I made the record of 21.

What are your favorite and least favorite benchmark WOD, lift, and movement (if different from the lift)?
I like everything. My favorite WOD is Trevor, my favorite lift is Deadlift, my favorite thing is rope climb arms only.

Which skill, technique, or movement was the most difficult for you to master? Which one, if any, are you still trying to accomplish
How do you mentally prepare for a WOD when you know what it is well in advance? How about when you see it on the whiteboard minutes prior to the start?
My most difficult was the double under . I'm still trying to get a muscle up. I can do jumping muscle ups now. I only know about the Cert WOD in advance. I prepare myself for it by knowing that I will be able to beat some of the adults at it. I always try my best at every Wod.

Do you like the evolution of the Games? What's missing?
Yes, kids participating.

Do you think the CrossFit Games will eventually become a sporting event on a par with something like the X Games?
I hope so.

Do you think the Games should include a teens bracket? Or should teens compete equally with the adults?
I think the teens should compete equally with the adult so that they have more of a challenge.

Can you describe your short-term and long-term CrossFit goals?
Short term- triple body-weight dead lift
Long term- Win the CrossFit Games

What do you think about CrossFit's evolution as a fitness program? What would you like to see for the CrossFit community over the next few years? What wouldn't you like to see?
I would like to see all the schools use CrossFit for their PE program instead of machines.

Jacks Personal Records:
Sumo Dead-lift: 185lb
Dead-lift: 165
Back Squat: 165lb
Push Jerk: 95lb
Clean 95lb
Rope climb-no feet

The CrossFit Amundson Goal Setting and Positive Self-Talk Seminar is an educational and inspirational student focused seminar that will unleash the power of your mind. Goal setting and positive self-talk are critical skills to understand and utilize in the pursuit of elite fitness. In this hands-on seminar, you will learn how to set and achieve your goals by using progressions and cues that compliment the physical modalities of CrossFit. The seminar instills a deeper appreciation for the mental component of CrossFit training and will motivate you to immediately start setting and achieving your goals. This exciting seminar also includes a work-book and personalized instruction on mental techniques and strategies to develop a winning mindset and an indomitable spirit.
This FREE Seminar is scheduled for January 22, 2011, 10:00AM to 1:00PM at CrossFit Brand X, 432 Maple Street, Ramona, CA.

Holiday Hours!
NO 6:30a.m class this week.

Tuesday December 28:
9:00AM CF,
4:30 CFT/Weight Training,
5:30PM CFTEEN,
6:00PM CFPreschool,
6:30PM CF
Wednesday Dec. 29:
8AM CF,
6PM CF
Thursday Dec 30:
9AM CF,
4:30 CFTeen,
5:30 CFK/ CFTeen,
6PM CFK Preschool,
6:30 CF,
Friday December 31 and Saturday January 1-CLOSED
Happy New Year!

Friday, December 17th
starts at 4:00pm!
Potluck Style!

Bring something you would like to share!

Fun stuff for kids and adults!

All evening classes will be cancelled.

Saturday, December 4th

8 am CrossFit

9 am Krav Maga

ALL OTHER CLASSES ARE CANCELLED

1. How long have you been CrossFit?
I started CrossFit a little over six months ago.

2. How long did it take you to get hooked on it?
I would say I was hooked on CrossFit within the first week or two.

3. How has CrossFit impacted your life outside of Brand X?
It has really made me start thinking about my health and well-being as a whole. I have drastically changed my diet. It took me a month or so to realize that it really didn't matter how often I was going to CrossFit that if I didn't start eating healthier I wasn't going to get the results I wanted. At first I just wanted to lose weight. But now losing weight is just an added benefit. Now I want to run faster, lift more, and have more energy to play with my kids. I'm really proud of what I have accomplished at Brand X.

4. Do you ever get discouraged or burnt out? How do you overcome it?
I haven't reached the burnt out stage yet. But when we are doing a WOD that I'm not sure how I will do I literally just keep repeating to myself "I can do this, I can do this". I always do better if I'm right in the head. I try and not let myself get bogged down by the fact that I am not as fast as others. I hope to one day be able to keep up with the pack. That's what pushes me to keep coming back. I don't want to be last anymore.

5. What future CrossFit goals have you set for yourself?
I have a lot of goals right now. I want to be able to do pullup, pushups, a rope climb. I want a decent 5k time. At this point I just want to be able to do the basics unmodified.

6. What was your first impression of CrossFit?
I was very intimidated and nervous my first visit to BrandX. I thought that I was going to a place that was going to be full of young fit men. I was sure that I would be the only over weight, out of shape, quickly approaching middle age, woman there. But during my first visit I saw that wasn't the case. There were men and women of all ages and fitness levels. I liked the idea that the majority of the workouts are based on basic movements that everyone should be able to do. I have never been able to do a pullup or a regular push up for that matter. I still can't do them but I am closer then ever. I feel stronger and overall fitter then I have ever felt.

7. How has your impression of it changed over time?
Overtime I have learned that CrossFit is for everyone. Not just the super fit. I like that. I like that there are regular women just like me there who are doing the same WODs as the super CrossFitters. We may not be doing it as fast or lifting as heavy but everytime I go I get faster and I can lift more. That's what it's about for me. Sometimes I look at the people around me and am in awe. I walk out thinking "Now that was some crazy stuff we just did". Never in my life did I think I would be looking forward to the day that I could do a pullup or wondering if I would be able to PR my deadlift that day.

Brand X has not only been great for me but my kids too. My nephew (Cole Dick) start CrossFit a few years ago and we have watch his progress. I am continually amazed and proud by what he has accomplished at Brand X. My husband and I were happy when our oldest son Kyler expressed an interest in CrossFit. That's what orginally got us to join Brand X. Now it's a family affair. Kyler and Cole are in the teen class and my two youngest are in the Preschool class and it's great. I have to say one of my favorite parts of the day is when we leave Brand X and compare notes about our WOD's.