Program Chages...

Over the past several weeks, many of you have noticed a modification in your training program; A greater emphasis on strength, fewer rep's and basic barbell exercises. There's a reason for this - - I've noticed that your endurance has rapidly improved, but your absolute strength has not increased as quickly.

While I expect us to continue our CrossFit exercises, I plan to focus on these basic strength exercises for at least the next 4 - 6 weeks to get your numbers up. My goal is to help you increase your current 'personal best' in the Squat, Dead Lift, Press and Bench Press by at least 15 - 20%. It's a tall order, but we should see a dramatic improvement in your CrossFit times as well as your overall level of fitness.

In order to be successful you will need to redouble your efforts during your training sessions, keep the focus on your nutrition and get proper rest/recovery.

Knowing your competitive nature, I plan to post the percentage gains that each of you makes in the above mentioned lifts and award a prize for Most Improved...

Stay tuned for details.

AJ loved last week's Workout...

Row, Swing, Run

Workout of the week - DeJuana

3 Rounds for time;
500m Row
30 Kettlebell Swings 16/12k
10 Stair Runs

Never attempt to teach a pig to sing; it wastes your time and annoys the pig - Robert A. Heinlein

Kelly rocked the DeJuana workout this past Thursday before heading off on a week's vacation.

This past week a friend directed me to a web posting titled "Best and Worst Foods". So, what the heck is in your lunch box?

Best and Worst Foods;

This essay not only explains why our food system is flawed, but points out which foods all humans should eat to optimize body function and address chronic diseases. The answers will surprise you.

Read the full article Here

Workout of the Week - CrossFit Cindy

AMRAP in 20 minutes of;
5 pull ups
10 push ups
15 squats

"Nothing worthwhile comes easily. Half effort does not produce half results. It produces no results. Work, continuous work and hard work, is the only way to accomplish results that last."- Hamilton Holt

Swing into Action!

Workout of the week - CrossFit Helen

3 Rounds for time;
400m Run
21 Kettlebell Swings 24/16k
12 Pull Ups

"A man is what he thinks about all day long."
- Ralph Waldo Emerson

"OPT" Completes Helen in under 7 min...

Primitive Eating Habits

So, as most of you have heard (ok, 1,000 times) that I adhere to a Zone / Paleo nutrition plan. It's one of the best things that has happened to my fitness routine since the Squat and Dead Lift... I came across this video on You Tube, you've got to check it out!