Fri - 5:30am, 8:00am, 5:30pm
NEW! On Ramp Class; Mon, Wed - 7:00pm and Fri - 6:30pm
Saturday is Open Gym from 8:00am to 10:00am
We are closed this week. New session start on 7-13-09.
*If anyone would like ideas for workouts to do during the week that the gym is closed, you can check out www.crossfitextremefitness.com. They post "Out of Town" WOD's which are workouts that you can do just about anywhere with little or no equipment.*
* Click here for another list of body weight work outs, most of these workouts require nothing more than a pull-up bar, rings or a jump rope.*
Below is information from Dave Werner of CrossFit Seattle about nutrition and Paleo and Zone eating.
It is possible to change your body composition and your health. Results are highly dependent on food. Exercise helps, but by itself exercise will not give you the results you expect. Our recommendations are driven by results. We have seen many different approaches tried by many different people. When one of our friends and athletes gets his/her eating right it is impossible to miss. They thrive. Their athletic performance leaps, they look great, they bounce. Seriously - bounce. People feel so good when eating right that the simple act of walking has an energy that is hard to miss.
We recommend the Paleo and Zone approaches to eating. Why? Because they work. In our years of training people we have seen uniformly excellent results in people who stick to these approaches. What results? Decreased body fat, increased lean muscle mass, increased energy levels, improved sleep and recovery, increased athletic performance.
We are not trying to sell you anything. You can't buy anything from us. We aren't going to carry any nutrition "products" ever. This is about eating real food that you get from (ideally) farms and markets, with grocery stores being the second choice. A great book about discerning "Food" from edible "products" is "In Defense of Food" by Michael Pollan. This is a short and readable discussion about making good food choices. For a much more thorough analyses of the current state of nutritional science please read "Good Calories, Bad Calories" by Gary Taubes. I believe Taubes book to be the most important work on nutrition I've ever seen. For a deep understanding of how the current nutritional recommendations came to be, this work is indispensable.
What are the Zone and Paleo diets? Not 'diets' at all really. Rather, they describe two different aspects of rethinking how you eat. We are talking about permanent changes to the decisions you make about how and what to eat.
The Zone approach concerns itself mostly with the quantity of food eaten, both total size of meals and the relative amount of protein, carbohydrates and fat eaten at each meal.
The Paleo camp is less concerned about quantity, focusing instead on quality. What you eat matters, and if making good food choices, it is hard to over eat.
For daily application here are some resources.
Our friend, Robb Wolf, has been giving great nutrition guidance for a long time. His website is a gold mine. To get you started he has written a shopping guide and several sample menus available here. He has answered many questions and compiled lots of great resources in his FAQ.
"Randy"
75 pound Power Snatch, 75 reps for time.
"Eva"
Five rounds for time:
800m Run
30 Kettlebell Swings 70/53
30 Pull-ups
*Tomorrow's mainsite WOD is a 10K Run. Chris and I will be doing this at 4:15 a.m. If anyone would like to join us we would love some company. Anyone who is interested can meet us at the gym no later than 4:15 a.m.*
Time Trials
400m Run
3 min. max Pull-ups
3 min. max Squats
3 min. max Push-ups
800m Run
*Compare to WOD 4-20-09*
Congrats Charm for knocking a minute off your time!
CrossFit has theoretical hierarchy for the development of an athlete. The foundation of this hierarchy is Nutrition. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development.
We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.
Organic; low-carb; reduced sugar; preservative and chemical free; made from all natural ingredients; and now with special bacterial cultures designed to help you poop! Seriously, is there anything that “health” food can’t do (or fix, or correct, or modify, or prevent…)? Uhh…yeah. Especially if it’s junk food masquerading as health food. In recent years, food manufacturers have grown increasingly privy to the American public’s dietary whims. In the early 90s, they fell over themselves to cut the fat, replaced sugar with sugar alcohols to keep up with the low-carb dieters of the new millennium and are now plying us with promises of eco-chic or otherwise “green” food.
Open Gym
8 a.m.- 10 a.m.
Front Squat
3-3-3-3-3
*Compare to WOD 5-4-09*
**Members need to start getting into the habit of being responsible for checking and knowing their previous score when a WOD is repeated. It is very easy and takes only a few seconds. For example: for this WOD you just go to the archives, click on May and then scroll down to WOD 5-4-09. The picture is posted with everyone's previous front squat weights. Members should know what their previous max was before they walk in the door so that they can try to PR it. The trainers are there to provide the programming, coaching and motivation. Looking up past scores/times is a very small responsibilty that needs to be up to each individual member.**
Nick brings up a great point, I attended my Level 1 Crossfit certification this last weekend in Aromas. It was a great experience. During one of the lectures they emphasized how important it is to track your results. Read this journal article http://journal.crossfit.com/2009/05/gr8-fran-time-btw.tpl#_login
Sports psychologist Shane Murphy says.
“There’s a process in psychology known as self-monitoring, which is quite strong,” he says. “It becomes much easier to change just from the process of tracking. You’ve brought the attention to your own behavior and you can control it. Online tracking would be very liable to have the same effect. It’s something that we notice in goal-setting literature: public goals do produce stronger adherence than private goals. You’re more likely to persist, even with some setbacks.”
If that’s the case, do you really want to be the last one to log on?
If your logging on our website to check the WOD, there is no reason you can’t take a few minutes to post your result. It’ simple, I know if Charm my sister in- law can do it regularly …you can too. I have set up accounts for everyone on www.beyondthewhiteboard.com my plan was to start logging everyone’s results, I tried but it became too time consuming. You can see the pic below on 5/20 when I logged everyone’s result. I posted my results for yesterday for the WOD Front Squats 3-3-3-3-3. See the 2nd picture below of my history on this WOD. I wasn’t close to my PR but expected that, next time I will definitely being attempting a PR or close to it.
If you want to see improvement in your progress you won’t know unless you start tracking your results. If you need any help just let me know, I would be happy to get you started.
Terry
Three rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Handstand Push-ups
