Tuesday 3/1/11 Rest Day!

Play a sport today or work on a skill.

Have Fun!

Monday 2/28/11 @ 7:30pm

Warm-up
Foam roller
Row 200m

Saginaw W.O.D aka "989", 4 Rounds
-9 Burpees
-8 Thrusters
-9 Pull-ups

Workout was created with Saginaw in mind to show are pride and support for this great area we live in. Even in this hard time we are working hard to fight out of this depression in good spirits and make our lives better! Come and show your hard work and pride tomorrow! Have Fun!


Week Schedule:
Tuesday, 3/1/11- Rest Day
Wednesday, 3/2/11 @ 7:30pm
Thursday, 3/3/11 @ 7:30pm
Friday, 3/4/11 @ 7:30pm
Saturday, 3/5/11- Rest Day
Sunday, 3/6/11 @ 7:30pm

Sunday 2/27/11 @ 7:30pm

"Severin"
-50 strict pull-ups
-100 push-ups, release hands from floor at the bottom.
-Row 5K
If you have a twenty pound vest or body armor, wear it!

Have fun!

Saturday 2/26/11 @ 10:00am

“Fight Gone Bad”
Three rounds of:
-Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
-Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
-Box Jump, 20″ box (Reps)
-Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
-Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post total number of reps to comments. Have Fun!

Confessions of a Recovered Globo-Gym Addict

It’s hard to change. Really hard. Pre-CrossFit (P.C.) I was a globo-gym addict. Five days a week, sometimes six. Waiting on the doorstep at 4:45am for the Air Force base gym to open at 5. Free weights, cardio equipment, leg presses, and even some machines. Leg days, tri/bi days, chest and back days. Quite honestly, I loved it. I felt great and really thought I was getting somewhere. My muscles were growing and I was a better cyclist because of it. Sure, I only had one kind of pathetic-looking pull-up but I had one! No other girl in the gym ever came close. I was the Queen of what the front desk girls called “The Testosterone Room.”

Then I found CrossFit. I tried one workout. It was supposed to be 20 min. I barely made it to 10. But it seemed like it had lasted for hours — and I was wrecked for the next day. I had finally met my match.

I tried another and another and another. Still cycling my “CrossFit-style lifting” sessions (that’s actually what I wrote in my training log) with long road rides, some sprinting, and swimming. I was still trying to break things up into “Leg Days” and “Upper Body Days.” Oh — and toss in 40 minutes on the elliptical and maybe the treadmill.

It worked for a while.

But then a funny thing happened. I realized I was an idiot. No matter how hard I tried, I couldn’t separate all the CrossFit workouts into upper body or lower body days. A power clean involved the whole body, as did clean and jerks, deadlifts, push presses, squats, snatches, kettlebell exercises, rowing, and even the famed pull-up. (Oh — and I had five of those now — something I had never been able to achieve in all my globo-gym days.) CrossFit made me mix up all the body parts, just like life did. It made me intertwine cardio and lifting — just like life did. CrossFit — when I went hard enough — was leaving me gasping and exhausted in 20 minutes — like hours in the globo-gym never had. It became my drug of choice. I still went to the gym five days out of seven, but what I did was soooo much harder, even though it was shorter. I felt better, looked better, was better.

See, what it took me so long to realize was this: more does not always mean better. We live in a big society, with big appetites — and this attitude bleeds over into our gym culture. We (mistakenly) think that more time in the gym means that we’re achieving more. Not necessarily so. What matters is effort and skill and attitude, not just time punched on the clock. That’s pretty much true for success in all walks of life — so why would we think that things would be any different in the gym?

 Every once in a while, I think about taking two hours and doing one of my old globo-gym workouts – maybe a “back and bi’s” day, followed by 45 minutes on the elliptical. And then I remember how impersonal, soul-less, and boring it was — and I realize I’d rather shoot myself in the stomach. CrossFit is a better way. You just have to wrap your head around it.

(Words of the Day) by CrossFit Lisbeth

Friday 2/25/11 Rest Day

Open Gym From 11am-12:30pm.

Thursday 2/24/11 @ 7:30pm

AMRAP 10 min
Run 200 meters
12 push ups (clapping)
-Rest 3 min…. then
4 Rounds Alternating 1 min on and 1 min off
30 KB Swings
-if you don’t complete all 30 swings in a min multiply your number by 3 and you have that many knees to elbows
Post results to comments. Have Fun!

Week Schedule

Thursday 2/24/11- 7:30pm

Friday 2/25/11- Rest Day

Saturday 2/26/11- 10:00am

Sunday 2/27/11- 7:30pm

Wednesday 2/23/11 @ 7:30pm

3 Rounds for time:

-12 abmat sit-ups (45lbs.)

-11 cleans to press to OH squat (barbell)

Have Fun!

Week Schedule

Wednesday 2/23/11- 7:30pm

Thursday 2/24/11- 7:30pm

Friday 2/25/11- Rest Day

Saturday 2/26/11- 10:00am

Sunday 2/27/11- 7:30pm

Nutrition

What did you eat today? Did it fuel your body for the most productive workout? Was it a balance of lean protein, fats, and carbs? If you are unsure, refer to the zone diet for reference. Try to pay attention to what you are putting into your body by looking at the Nutrition Facts and the ingredients list. This takes a second to do and after a few times doing it you will be able to scan the whole package in half a second. If the item you are eating does not have Nutrition Facts, that means you are eating something that is fresh and not man-made and pumped with preservatives. Also, if there is less than three ingredients, it is a good food source, however there are some exceptions such as sugar. Preservatives are great at what they do! But are terrible for the body. The body does not know what to do with preservatives. So the body ends up storing this waste that does nothing good for the body, except cause disease. Watch out for companies trying to fool you, by putting the "Heart Healthy," stamp on the box. This is very misleading, because these items are your heart's worst enemy. The great question that is always asked, "is this good for me?" The answer to the question is simple and now you are capable to help people by answering it.

If you are trying a new nutrition habit, good work on trying to better yourself. It is a struggle for sure, but your hard work will pay off! Do not become consumed in it and most importantly have fun with eating new things, cooking differently and trying new spices. Food is meant to taste great. If something does not taste good, trying using a spice (not salt) or cook it differently. If it continues to taste bad maybe you need to try another healthy choice that you do like. Moderation with bad foods is key, drink a beer, eat a Swiss Cake Roll, or maybe a Twinkie. If you can eat healthy 95% of the time you are doing wonderful and keep it up. Most importantly eating healthy will give you a longer better quality of life than the other path. Enjoy your healthy habits with friends and family because these are the people we want to keep around for as long as possible.

Have Fun!

Tuesday 2/22/11 @ 7:30pm

Tabata Tuesday
-Squats (w/barbell)
-Pull-ups
-Push-ups





The original Tabata Protocol requires the following:

8 intervals of 20 seconds all-out intensity exercise followed by 10 seconds of rest

• Tabata scoring, count least amount of reps for each exercise.

The Tabata Protocol: Supra-Aerobic Cardio

Never heard of the Tabata Protocol? Created by Izumi Tabata, the Tabata Protocol is simply the best supra-aerobic cardio workout every discovered.

"The rate of increase in V02max is one of the highest ever reported." - Izumi Tabata, Japan

Week Schedule
Wednesday 2/23/11- 7:30pm
Thursday 2/24/11- 7:30pm
Friday 2/25/11- Rest Day
Saturday 2/26/11- 10:00am
Sunday 2/27/11- 7:30pm

Have Fun! Questions and comments are answered via posts.

Monday 2/21/11 REST DAY

This week try to improve your nutrition by making healthier choices that will speed your recovery, give you more energy and put you in a more positive mindset. Example choose water over a sugary soda (even if it says diet). Try to prepare a meal and a snack for the next day, the night before in tupperware. Or try to not stop at any fast food chain.

Have Fun and get ready to shovel!

Week Schedule
Monday 2/21/11- Rest Day
Tuesday 2/22/11- 7:30pm
Wednesday 2/23/11- 7:30pm
Thursday 2/24/11- 7:30pm
Friday 2/25/11- Rest Day
Saturday 2/26/11- 10:00am
Sunday 2/27/11- 7:30pm

Sunday 2/20/11 @ 7:30pm

DO NOT MISS FIRST EVER ROW THROWDOWN!

Warm-up:

15 bar cleans

15 deadlifts 65lbs.

50 JR

2 HSPU

15 bar press

Have Fun!

Jumping Mark

Saturday 2/19/11 @ 7:30pm

Perform 2 Power Cleans on the minute for 15 minutes. 

*use 65%-75% of your 1 RM for workout

Post loads used and rounds completed to comments. Have Fun!

Filthy Friday 2/18/11 @ 7:30pm

FILTHY 50's
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Alternating Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Have Fun! Compliments of the Great JD!

Rest Day Thursday 2/17/11

Good work this week, keep it up! Next workout will be Friday 2/18/11 @ 7:30pm. Saturday & Sunday also @ 7:30pm. Follow your nutrition guidelines, drink water, and get plenty of rest for optimal recovery.

Have Fun!

Workout for Wednesday 2/16/11 @ 7:30pm

Tuesday 2/15/11 @ 7:30pm

WOD
-75 Squats (use weight)
-25 toes to bar

Stretch and row 1,000m

Have fun!!

Monday 2/14/11 @ 5:30am

WOD 3 Rounds
16 OH squats w/bar.
17 Medicine ball cleans from ground.
5 L-holds from hanging position. Also after you get to the L position return legs to relaxed position.

Jump rope work, try to do 10 consecutive DU's.

Have fun! Happy vday!

Sunday 2/13/11 Rest Day

Continue to eat healthy. This is a great day to get together with friends and family to play a sport.

Have fun!

Saturday 2/12/11

WOD

5 reps bench with heavy weight
Max rep pushups directly after
Rest 1 minute
(repeat 5 times)

Then

Tabata squat
Rest 1 minute
Max squat reps

Cool down with stretching.

Have fun and comment with feedback.

Friday 2/11/11 @ 5:30am

Have Fun and Post!

What is Soreness?

Soreness is build up of lactic acid that creates inflammation in the body, which causes pain. Feeling sore is a good thing, it means you are alive. Second it means that you are working hard enough to better your body and its well-being. Not being sore can mean one thing you are not working hard enough. Soreness feeling is your muscles breaking down to build up stronger than they once were. To help with soreness eat proper nutrition, stretch, drink plenty of water, and take fish oil (a guide for good fish oil, refer to previous fish oil post).


Have Fun and Keep Exercising!

Thursday 2/10/11 @ 5:30am & 7:30pm

Have Fun!

Wednesday 2/9/11 REST DAY!

Tuesday 2/8/11 @ 5:30am & 7:30pm

WOD
"Barbara"
-100 Push-ups
-100 Pull-ups
-100 Squats
-100 Sit-ups w/abmat

Have Fun!

Sunday 2-6-11 @ 12:30pm

"FRAN"

Have fun!

Monday 2/7/11 @ 7:30pm

WOD 5 Rounds
10 GHD sit-ups
10 pushups
10 push-press

Have fun.

Friday 2/4/11 @ 5:30am

WOD

-Deadlift, HC, Press, OH squat 76 reps

Roads are clear. Have fun!

Box Closed 2/3/11

Cancelled, Wednesday 2/2/11 @ 5:30am & 7:30pm

WOD

-Deadlift-HC-Press-OH Squat 76 reps

Have Fun!