Saturday, January 30, 2010

Angie, oh Aaaangie...

whe will you lead us from here?

100 pull-ups
100 push-ups
100 sit-ups
100 squats for time

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Thursday, January 28, 2010

Feed the Beast

Hey Folks,

Lots of you have been asking about nutrition, and you have probably heard me talking about paleo, PaNu, The Zone, and the like.

You may have heard me say, and will  continue to hear me say, that if you want real results, you must eat for success!

So here are some of the top sources for Crossfit related approaches to food and nutrition.

Crossfit has for a long time recommended that you "Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." If you live by this maxim, you will being doing alright.

Crossfit Inc., as an organization has also promoted the Zone diet. Being that the Zone diet essentially adheres to the parameters of the maxim, it makes sense.  And Dr. Barry Sears, creator of the Zone Diet approach,  now lectures for Crossfit nutrition seminars.

The Crossfit Journal article #21 is the classic reference for the Zone for thousands of Crossfitters, as well as "42 to Skin the Zone" by Robb Wolf in the Performance Menu. (google it)

I personally started seeing the most improvement in performance and  body compwhen, after Crossfitting for a few months, buckled down and did a weighed-and-measured Zone meal plan . I got really great results from the zone, though I did a mostly RobbWolf-42 ways-to-skin-the-zone approach by delting carb blocks and upping the fat, and using primarily paleo foods.

Many Crossfitters are also proponents of the Paleo diet. There several approaches to Paleo eating,  including:

Loren Cordain, author of The Paleo Diet

 Robb Wolf, who was the Crossfit nutrition subject-matter-expert (SME) for a numer of years

PaNu, short for Paleo Nutrition, the particular paleo approach espoused by Dr. Kurt Harris

The Whole 30, which is a 30 day paleo challenge program by Melissa Byers, a Crossfit affiliate in NH and  a rising star in the Crossfit world. I am actually planning on doing this myself again February, and want to get as many other people doing it too.

Another favorite source is Eat Move Improve.

A good local resource is Liz Greene, who trains at PVCF, and offers nutrition and food consulting services.

Proper nutrition is absolutely crucial to your health, fitness, well being, and progress.

Holly Leonard from BeFit had a a great saying that "Nothing tastes as good as fitness feels." This, to me, is absolutley true.

But that doesn't mean that eating properly has to not be delicious. In fact, it should taste great. But you might need to retrain your brain and body. Many people, when they here about Paleo, think that it seem s extreme or ascetic. "You can't eat bread? You can't eat pasta, you can't eat rice? I couldn't survive..." But with just a little bit of effort and a few adjustments to your meal planning, Paleo can be easy and delicious, and in my mind is the very best fuel for the human body, it is our evolutionary metabolic milieu, to borrow a phrase from PaNu.

And its not that you"can't" eat those things, but rather you make the choice not to.

I'm not perfect and I don't always live up to my own idealized plan. In fact, i really need to re-commit, hence the Whole 30 challenge. But whether or not you are 100% adherent to your ideals, the more you trend in the direction, the better off you are.

Put Your Hands Up in the Air...

...and wave them like you just don't care.

Err, umm, actually don't wave them around, press that huge weight over your head instead! Keep it locked out!

(10-5-3)-1-1-1 reps max effort Push Press


4 rds for time of:
25 Push Press at approx 50% of 1rm max
40 m Frog Jumps

5-3-1 reps, max effort Push Press

Up, Up, Up, and Away...

5 rounds for time of

20 Pull-ups
25 Sit-ups
30 Wallballs

Post time to comments

Wednesday, January 27, 2010

It Don't Mean a Thing...

...if it ain't got that swing...

20 min AMRAP

5 pull-ups
10 box jumps
15 Kettlebell swings

All of the movements in this triplet involve some sort of swinging action; the pull-up can have a pronounced swing, especially when kipping, the arms swing on the box jumps, and the kettlebell swing is obvious.

Best performance so far has been 12 rounds (way to go Lynn!), we'll see what folks at the 3pm do. Maybe I'll hit it myself if its slow today...

Post rounds completed to comments.

Tuesday, January 26, 2010

Chedda Bunnies

"This is where you make your chedda..."

Overhead Squat (10-7-5)-3-3-3

10 Min Amrap

10 Pull-ups
10 Burpees
10 Sit-ups

Monday, January 25, 2010

Comments section fixed

The comments section on the blog was messed up, and I think i have fixed it now. Please go ahead and comment at will, preferably about  what you did on workouts at our gym...

You can get with this, or you can get with that


Tabata This!

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Weekend Workouts


Fight Gone Bad:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Beginner's Challenge

Row 500m
40 squats
30 sit-ups
20 push-ups
10 pull-ups

Back Squat (10-7-5)-3-3-3

Friday, January 22, 2010

Pick It Up

Deadlift (10-7-5-3)-1-1-1

7min AMRAP
5 pull-ups
10 push-ups
15 squats

Thursday, January 21, 2010

Ok, Enough Messing Around...

I have been procrastinating long enough...I will be buckling down today and working on getting some of our pullup bars installed. I'll be at the gym from 1 to 4 working on it, if anyone wants to stop buy to help out.

My Aim is True

For Thursday January 21, 2010

Buy in: 
100 Double Unders
joint Mobility Sequence
3 rounds CFSWU @ 10 reps

150 Wallball shots for time

3 rounds of:
1 minute ball slams
1 minute plank hold

The wallball shot is a greqt compund movement, and has a strong element of accuracy involved.

Wednesday, January 20, 2010

Get up for the Get Down

Overhead Squat 10-7-5-3-1-1-1

10 Min Amrap:
1  Lap Bear Crawl
20 Burpees
20 Pull-ups
10 Frog Jumps

Tuesday, January 19, 2010

Please Excuse Our Appearance

The gym was a bit scrambled today, as the AAC is in progress on somre renovations and moving equipment around and out, and we are still working on installing our equipment. But it all means that we are getting set up and moved in.

Today's WOD:

15 min AMRAP:
1 Clean
9 Thrusters
20 Sit-ups
10 Kettlebell swings

Friday, January 15, 2010

Weekend Update

Hey Folks,

I have to go down to Long Island again on business this weekend, and I won’t be back until Monday evening. That means no classes or private training Saturday, Sunday, or Monday.

Our equipment is in; we will be a few more days installing the pull up bars and assembling the plyoboxes.

Thank you to the US Marines at Umass for the new free standing pull-up bar.

Starting Monday, I will be posting workouts and daily updates to the website, so stay tuned for further information there starting next week.

The place is starting to look like a real Crossfit gym, and folks are starting to build a good sense of community. Please be sure to tell all your friends to come try us out.

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