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.
Challenge starts Monday! So I know I said you had to attend the meeting to do the challenge but in an attempt to rich-en the pot and get more people involved anyone who wants to join that didn’t make it can do the challegne. The winner is the person with the most over all changed body based on before and after pictures. Since it is picture based it will give the skinny folks just as much of a chance as everyone else.
We are also doing a performance based part. Based on 3 WOD’s. These 3 WODs will be next week. The 3 WOD’s will be judged by someone so there is no sand bagging or cheating. The person with the most overall percentage inprovement will win.
Both winners win a cash pot and a free month.
Requirements:
$30 bucks goes into the pot. Winners take all.
Picture taken by me. Guys short shorts only. Girls booty shorts and sports bra. The skimpier the better. The idea is to show shape and definition so we can see the difference at the end. Before you freak out, no one will see them except the top 5 at the end chosen by myself and the other trainers.
Measurements and weight by me. Again before you freak out these are just top show improvement and or the difference at the end. These have no effect on the outcome.
You will need to journal your food every week on a face-book group that I will create. This will be a private group so only challenge members can see it. You will need to journal the time(general not exact within a half hour) the amount (general amount not calories or exact measurement) and what it was. This is to hold people accountable. Also to help you if your having trouble with eating or performance. You must label these with your name (even though your account says who you are) and what journal entry it is ( week#1). This is to help me keep track of who has entered their journals. If it’s labeled any other way you will not get credit. Example; Cameron Brickman Week #1
Saturday from 11:00 to noon I will be here for anyone who wants to swing by when no one else is here to have your picture taken without view of the public. I will also be here next week durning none class hours for the same.
Everyone has until Friday the 13th to have all your money in, pictures and measurement done by me.
Challenge officially ends the 27th of February. Everyone has 3 days which is March 1st to have your after pictures and measurements done again by me. If you don’t make it by this date you for fit the challenge. You can have them done early if you will be unable to have them done in this time frame.
If you fall of the wagon during the challenge, get back on. One bad day doesn’t have to mean the end. You are changing years of bad habits and everyone falls down once in a while. Just get back up and keep going.
I will start the page for the group today. You must be invited to be part of the group. As you pay I will add you. Please do not add anyone who is not part of the challenge.
Not sure if I like the ladies sweat shirt. I know asking this is a major mistake but…… Ladies your opinion and just about the shirts please.
If you would like to order a sweat shirt…… Deadline is December 23rd by closing time. I know it’s kind of late for Christmas time, but your mistress or mister won’t mind if its late. $45 And yes before you ask there is tax as well. You can also pay online or at the box.
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.
