This Week's Workout -
3 Rounds for Time:
500m Row
30 Kettlebell Swings 16/12 k
10 Stair Run
"Courage is the greatest of all the virtues. Because if you haven't courage, you may not have an opportunity to use any of the others." - Samuel Johnson
Congratulations to everyone who completed last week's workout -
5 Rounds for Time:
20 Walking Lunges 50/20 lbs
15 Wall Ball Shots 12/8 lbs
10 BB Overhead Press 75/45 lbs
"Courage is never letting your actions be influenced by your fears."- Arthur Koestler
KL 9.59
AM 13.29
--------
TE 12.08
AJ 13.05
CH 14.12
NL 14.14
KM 14.55
GR 14.55
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Sunday, June 21, 2009
Balance, Coordination & Strength
This Week's Workout -
5 Rounds for Time:
20 Walking Lunges 50/20 lbs
15 Wall Ball Shots 12/8 lbs
10 BB Overhead Press 75/45 lbs
"Courage is never letting your actions be influenced by your fears."- Arthur Koestler
Congratulations to everyone who completed last week's workout - Dana
5 Rounds -Every 3 minutes on the clock;
120 Jump Rope
10 Push Ups
15 Squats
Your remaining time is your rest interval...
"It isn't hard to be good from time to time... What's tough is being good every day."- Willie Mays
AJ 5.87
AM 7.07
CH 3.22
KM 4.15
KL 5.34
NL 1.01
5 Rounds for Time:
20 Walking Lunges 50/20 lbs
15 Wall Ball Shots 12/8 lbs
10 BB Overhead Press 75/45 lbs
"Courage is never letting your actions be influenced by your fears."- Arthur Koestler
Congratulations to everyone who completed last week's workout - Dana
5 Rounds -Every 3 minutes on the clock;
120 Jump Rope
10 Push Ups
15 Squats
Your remaining time is your rest interval...
"It isn't hard to be good from time to time... What's tough is being good every day."- Willie Mays
AJ 5.87
AM 7.07
CH 3.22
KM 4.15
KL 5.34
NL 1.01
Wednesday, June 17, 2009
An Interview with our client "KM"
Paul- Hi KM, Thank you for agreeing to share your experience with us! I think posting this on the Blog will help inspire others…
You’ve been training three to four times per week for the past year. Twice with me, and the other days on your own doing cardio and strength training. You look great! Tell us, what are the main things that keep you motivated and so consistent?
KM-I had a vision in my head of what I wanted to look like…..a ‘cool drink of water’. I am looking at this not only from an immediate visual perspective, but future health perspective as well. I want to be agile and strong in years to come. Once I started training and saw some cardio and strength improvements I was totally motivated to continue the level of training and intensity. The cross fit training has been very motivational for me. In the beginning I was not confident with my ability both from a cardio and strength point of view. I have come to realize that the entire cross fit exercise is built on my cardio and strength accomplishments. The training has built up my confidence not only with workout activities at the gym but also in other areas in my life.
Paul- One of the reasons I wanted to interview you is because of your experience with The Zone Diet. How long have you been on it, and what have the results been?
KM-I have been doing the zone diet for 7 weeks. I have lost 6 lbs and have become leaner. I have 4 lbs to go. My goal is to keep continue to stay eating the zone way as I am nutritionally satisfied.
Paul- What motivated you to make a commitment to The Zone? How did you get started and how do you keep track of what you eat?
KM- I have been working out so consistently for a very long time and have seen great results; however, I knew that to achieve my vision I needed to change my eating habits. For the past 4 months I had been doing somewhat of the zone diet but not 100% committed. I decided to give it a 3 week trial run. It took 2 weeks to see results. I lost ½ pound the first week and a 1 ½ pound the second week.
For the first 3 weeks I measured everything I ate. I also keep a diary of my daily meal intake. This has been a good reference tool as well as a motivational tool.
Paul- What do you eat on a ‘typical day’ when you have a training session with me?
KM- A ‘typical day’ looks like the following:
Before I train with Paul:
½ apple
1 slice cheese
After I train with Paul:
½ apple
1 t peanut butter
Breakfast:
4 hardboiled eggs
4 inch cucumber
½ cup tomatoes
½ cup raw carrots
½ snap peas
½ cup red pepper
½ apple
Coffee with ½ and ½
Lunch:
Salad with:
4 oz grilled chicken
½ cup chick peas
½ cup broccoli
½ cup radishes
½ cup tomatoes
½ cup green pepper
2 cups lettuce
6 black olives
Olive oil
Dinner:
4 oz baked chicken
1 cup green beans
1 kiwi
½ blueberries
½ raspberries
9 pecans
Paul- Tell us about your ‘cheats’. When are you most likely to cheat, and what do you like eat?
KM- The amazing thing is that I really do not crave sugar at all…not even an office little ‘mini chocolate bar’. SO my cheats are really having wonderful dinners on weekends @ a restaurant including a piece of yummy bread. I limit my wine to 2 glasses 2 x per week. The big splurge would certainly be home made guacamole and chips with a great margarita.
Paul- Thank you for All your help KM!
As I have always stressed, reaching your goals is a function of the commitment you make to;
1) Exercise
2) Nutrition
3) Rest and Recovery
If you're not putting the same energy into 2 & 3 as you are to 1, you are selling yourself short.
Check out these great resources for nutrition information;
The Zone Diet.com
The CrossFit Journal - Issue 21 - Zone Meal Plans
FrontRange CrossFit Nutrition Package
You’ve been training three to four times per week for the past year. Twice with me, and the other days on your own doing cardio and strength training. You look great! Tell us, what are the main things that keep you motivated and so consistent?
KM-I had a vision in my head of what I wanted to look like…..a ‘cool drink of water’. I am looking at this not only from an immediate visual perspective, but future health perspective as well. I want to be agile and strong in years to come. Once I started training and saw some cardio and strength improvements I was totally motivated to continue the level of training and intensity. The cross fit training has been very motivational for me. In the beginning I was not confident with my ability both from a cardio and strength point of view. I have come to realize that the entire cross fit exercise is built on my cardio and strength accomplishments. The training has built up my confidence not only with workout activities at the gym but also in other areas in my life.
Paul- One of the reasons I wanted to interview you is because of your experience with The Zone Diet. How long have you been on it, and what have the results been?
KM-I have been doing the zone diet for 7 weeks. I have lost 6 lbs and have become leaner. I have 4 lbs to go. My goal is to keep continue to stay eating the zone way as I am nutritionally satisfied.
Paul- What motivated you to make a commitment to The Zone? How did you get started and how do you keep track of what you eat?
KM- I have been working out so consistently for a very long time and have seen great results; however, I knew that to achieve my vision I needed to change my eating habits. For the past 4 months I had been doing somewhat of the zone diet but not 100% committed. I decided to give it a 3 week trial run. It took 2 weeks to see results. I lost ½ pound the first week and a 1 ½ pound the second week.
For the first 3 weeks I measured everything I ate. I also keep a diary of my daily meal intake. This has been a good reference tool as well as a motivational tool.
Paul- What do you eat on a ‘typical day’ when you have a training session with me?
KM- A ‘typical day’ looks like the following:
Before I train with Paul:
½ apple
1 slice cheese
After I train with Paul:
½ apple
1 t peanut butter
Breakfast:
4 hardboiled eggs
4 inch cucumber
½ cup tomatoes
½ cup raw carrots
½ snap peas
½ cup red pepper
½ apple
Coffee with ½ and ½
Lunch:
Salad with:
4 oz grilled chicken
½ cup chick peas
½ cup broccoli
½ cup radishes
½ cup tomatoes
½ cup green pepper
2 cups lettuce
6 black olives
Olive oil
Dinner:
4 oz baked chicken
1 cup green beans
1 kiwi
½ blueberries
½ raspberries
9 pecans
Paul- Tell us about your ‘cheats’. When are you most likely to cheat, and what do you like eat?
KM- The amazing thing is that I really do not crave sugar at all…not even an office little ‘mini chocolate bar’. SO my cheats are really having wonderful dinners on weekends @ a restaurant including a piece of yummy bread. I limit my wine to 2 glasses 2 x per week. The big splurge would certainly be home made guacamole and chips with a great margarita.
Paul- Thank you for All your help KM!
As I have always stressed, reaching your goals is a function of the commitment you make to;
1) Exercise
2) Nutrition
3) Rest and Recovery
If you're not putting the same energy into 2 & 3 as you are to 1, you are selling yourself short.
Check out these great resources for nutrition information;
The Zone Diet.com
The CrossFit Journal - Issue 21 - Zone Meal Plans
FrontRange CrossFit Nutrition Package
Sunday, June 14, 2009
We miss you Dana!
CrossFit style Workout - Dana
5 Rounds -
Every 3 minutes on the clock;
120 Jump Rope
10 Push Ups
15 Squats
Your remaining time is your rest interval...
"It isn't hard to be good from time to time... What's tough is being good every day."- Willie Mays
Congratulations to everyone who completed last week's
workout - Helen
3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups
Our results;
AJ 11.51
CH 14.18
KM 16.07
TE 11.42
5 Rounds -
Every 3 minutes on the clock;
120 Jump Rope
10 Push Ups
15 Squats
Your remaining time is your rest interval...
"It isn't hard to be good from time to time... What's tough is being good every day."- Willie Mays
Congratulations to everyone who completed last week's
workout - Helen
3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups
Our results;
AJ 11.51
CH 14.18
KM 16.07
TE 11.42
Sunday, June 7, 2009
Agility and Power!
CrossFit Workout - Helen
3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups
"In this life we get only those things for which we hunt, for which we strive, and for what we are willing to sacrifice." - George Matthew Adams
Congratulations to everyone who completed last weeks' workout "Christine"
3 Rounds for Time:
500 Meter Row
12 BW Dead Lifts
21 Box Jumps (20")
Our results:
AJ 13.09
AM 16.02
CH 17.48
GR 14.37
KM 17.02
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3 Rounds for time:
400 meter Run
21 Kettle Bell Swings (24k/16k)
12 Pull Ups
"In this life we get only those things for which we hunt, for which we strive, and for what we are willing to sacrifice." - George Matthew Adams
Congratulations to everyone who completed last weeks' workout "Christine"
3 Rounds for Time:
500 Meter Row
12 BW Dead Lifts
21 Box Jumps (20")
Our results:
AJ 13.09
AM 16.02
CH 17.48
GR 14.37
KM 17.02
Everything you ever wanted to know about Fish Oil
Take your Rowing to the next level
10 Ways To Get Stronger at Pull-ups Fast
Monday, June 1, 2009
Show us your Strength & Endurance!
Welcome Back!
CrossFit Workout "Christine"
3 Rounds for Time of:
500 meter Row
12 BW Dead Lifts
21 Box Jumps
"Bravery is being the only one who knows you're afraid."
- Franklin P. Jones
Pasturized eggs are better for you!
Don't be afraid to speak up. Your coach is not a mind reader...
A quick fix for the shoulder press
The 80/20 principle
CrossFit Workout "Christine"
3 Rounds for Time of:
500 meter Row
12 BW Dead Lifts
21 Box Jumps
"Bravery is being the only one who knows you're afraid."
- Franklin P. Jones
Pasturized eggs are better for you!
Don't be afraid to speak up. Your coach is not a mind reader...
A quick fix for the shoulder press
The 80/20 principle
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