You must sign in the night before by 9 pm and There must be more than 1 person signed in. Sorry guys but I don’t want to be out of bed for a 14 hour day for one person and I promise you don’t want to be here with me at 6 am alone. But we should have some good sized classes in the am because it has been requested by many. So pack your breakfast at night, a warm set of workout clothes and I will see all your bright smiling faces at 6 am. Charlie, Mitch and myself will be sharing the load.
We start Wednesday the 8th and they will run Monday, Wednesday and Friday.
More good news! Yoga!
We are starting a yoga class a few days a week with an official yoga instructor. Days to look for are Tuesday at 7:30 and Saturday at 8 am. The first one is always free but drop in rate is $12 bucks for none members and $8 for RTCF members. If this does well we will be adding more classes through out the week. So please tell your friends and family. There will be a sign up sheet in the box if you plan on coming. First class will be this Saturday. Great way to work on your flexibility issues…… Hint hint…. See you there!
This is Peggy doing Grace with 60#'s! After She didn't think she could!
Sorry to do this guys but we keep loosing power. So I am closing down for the day. The weather is supposed to turn to rain tomorrow. This means we will for sure be open.
Thursday as usual will be a make up day. Friday will be a normal WOD day but anyone who needs to make up a challenge WOD can do so.
I realize we are in the midst of a leaning challenge…….. But, I have another challenge or a dare if you will for anyone who needs a little more motivation.
I challenge you guys to 5 consecutive Muscle Ups. Start a pot which everyone puts 20$ into. The end of every month every tries for 5 MU’s, if no one gets 5, you all through another or ten or whatever. The idea is to keep it interesting and to motivate you. Not only will it help you each your goal but it will add some extra work to help you lean up in the challenge.
Only the people who have never done a muscle up will be allowed to enter the pot.
Now. I know a lot of you all to well and the first thing in your head was, that’s not fair because so and so is stronger or whatever. Some kind of lame B.S. excuse. Stop! The person to work at it the hardest is going to get there first. That’s it. No if’s and’s or but’s. If you put in the work and get stronger, more athletic, etc. you will reach your goals first.
The Point Greg Everett This is an excellent article. A must read for everyone who want tho be stronger at these lifts or in general.
Add 1 every minute. 1 the first 2 the second 3 the third and so on….
Continue until failure. You have the entire minute to complete all lifts with as many attempts as needed.
Charlie giving the BFT a run for the money.
Quick not….. The schedule will stay the same even with the this AWESOME weather.
Snow ball fights and snowman making are encouraged before and after class at the box! I think forts need to be made and teams chosen for a snowball war…… Who’s coming with me?
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
We have a new link to the bottom left of the screen which makes us an official Revolution Natural Running affiliate. Which means you save money on shoes!
So you often hear people ask about shoes and I answer with “The thiner sole the better.” Check out Inov-8. For those who have been on the moon for the last few years, these are a very popular shoe in the CrossFit community because of there light construction and stable base for lifting. Great for running and lifting in. A little on the spendy side but worth it! Use the link below and save some cash. I have been looking at these shoes for a while and they rarely drop in price.
They also have several other shoes that would be great for CrossFit because of their light build and thin sole.
Reminder….
Everyone has until tomorrow to get their measurements money and pictures taken care of for the leaning challenge.
So I wanted to touch on a few topics after out nutrition talk on Wednesday. I have been getting a lot of questions about the zone. This is kind of my fault. We have not been talking much about the Zone much in a while.
The Paleo Diet is in a nut shell refers to the type of food you eat. The Zone diet is referencing the portion sizes and times you should eat. You all know of Paleo and surprisingly enough you know what Zone is too. Paleo is meat, veggies, nuts, seeds, little fruit, little starch and no processed sugar. Right? Right. When do you eat and how much do you eat? Every 4 hours and balance out your Proteins Fats and Carbs. That’s Zone!
Now Before you freak and say ” Well I’m not weighing my food! That’s to hard! Waaaaaahhhh!!” Calm down and step off the ledge. For the most part you don’t need to. All the meat you buy is already weighed. The block chard has most of the veggies and fats in their raw, for example 12 spears of asparagus is 1 block of carbs. Or they have them in volume which is as simple as pouring them into a cup before you put them into the pot.
So all I’m trying to show you is that eating Zone (if you are cooking like you should be and I have been pounding into your thick pretty little heads) isn’t very hard. All you need to do is make sure you plan ahead and keep leftovers in the fridge. How much different is that from what we have talked about already? Not at all.
The other big freak out I have been getting is that Zone is better or worse than Paleo…….. You are most likely misunderstanding what the message is. Paleo and Zone go together like peanut butter and jelly, ham and cheese, rock n roll, long legs and short shorts…….. I think that’s enough examples. You can eat a Zone based diet with any kind of food. But ideally you would use Zone with Paleo style food. That is how it was designed. Sears only shows you all the blocks in case Paleo food is not available to you.
Now that being said. If you have a goal or performance is what you are about……. A Zone Paleo Diet would be the most ideal way to go. No one is saying you need to eat Zone or Paleo. You can do one or the other. All I’m trying to do is show you all the tools to use. If you have never done a paleo based Zone diet I recommend trying it for 30 days. After 30 days you will be fairly able and used to balancing out your meals. I’m NOT saying buy a scale tote it around with you everywhere you go and weigh all your fries at Burger King. I’m saying read this think link CF Journal #21 Zone Diet and Give it a go for a short time just to give you an idea of how much food to eat and when.
I hope this helps a lot of you out. Eating Zone doesn’t have to be a stress filled ordeal and I really hope you try it. I have had great success with it.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
1 Free Workout
Everyone gets one free workout. Check the schedule for times or call to set up a private session.
But we should have some good sized classes in the am because it has been requested by many. So pack your breakfast at night, a warm set of workout clothes and I will see all your bright smiling faces at 6 am. Charlie, Mitch and myself will be sharing the load.
