That's how one of our clients described last weeks Workout; Run, Squat, Run.
No Name; 4 Rounds for Time
Run 400m
Squat 50x
AJ 13.44
DB 16.19
AB 17.22
JD 18.28
JH 19.09
KM 21.09
This week we are revisiting a CrossFit benchmark; Helen
400m Run
21 Kettlebell Swings 24/16k
12 Pull ups
Check out your past results on the 10/17/09 post
Sunday, November 29, 2009
Sunday, November 22, 2009
Thanksgiving Blast!
Great job last week to all who completed "Linda-ish"
10,9,8,7,6,5,4,3,2,1 Rep's of
Dead Lift (BW)
Bench Press (BW)
Pull ups
Yup, that's 55 total repetitions... Killer!
AB 13.50
AJ 16.33
JH 19.09
KM 19.51
DB 21.27
JD
This week's CrossFit Workout is Run, Squat, Repeat...
4 Rounds for Time;
400m Run
50 Squats
3, 2, 1... GO!
10,9,8,7,6,5,4,3,2,1 Rep's of
Dead Lift (BW)
Bench Press (BW)
Pull ups
Yup, that's 55 total repetitions... Killer!
AB 13.50
AJ 16.33
JH 19.09
KM 19.51
DB 21.27
JD
This week's CrossFit Workout is Run, Squat, Repeat...
4 Rounds for Time;
400m Run
50 Squats
3, 2, 1... GO!
Sunday, November 15, 2009
Tons of Personal Bests!
Congratulations to everyone who worked so hard last week. Many of you posted PR's (personal records) in the big lifts!
Special shout out to;
AJ who did 3 sets of 5 Dead Lifts @ 213lbs (145% of body weight) and oh yeah, followed up by 12 rounds of Cindy in 15 minutes. True Firebreather!
Last Week's Results;
CrossFit Cindy
AMRAP in 15 minutes
5 Pull Ups
10 Push Ups
15 Squats
TE 12 Rounds
------------
AJ 12
KM 9
DB 8
NL 7
Get ready for this week; CrossFit Linda-ish
10-9-8-7-6-5-4-3-2-1 Reps of;
Dead Lift (1.5x BW)
Bench Press (BW)
Pull Ups
Most of us did this workout during the third week of July, can you beat your time?
Special shout out to;
AJ who did 3 sets of 5 Dead Lifts @ 213lbs (145% of body weight) and oh yeah, followed up by 12 rounds of Cindy in 15 minutes. True Firebreather!
Last Week's Results;
CrossFit Cindy
AMRAP in 15 minutes
5 Pull Ups
10 Push Ups
15 Squats
TE 12 Rounds
------------
AJ 12
KM 9
DB 8
NL 7
Get ready for this week; CrossFit Linda-ish
10-9-8-7-6-5-4-3-2-1 Reps of;
Dead Lift (1.5x BW)
Bench Press (BW)
Pull Ups
Most of us did this workout during the third week of July, can you beat your time?
Sunday, November 8, 2009
Hips, Hips and more Hips!
NL working the Row during "Christine"CrossFit Workout - Christine
3 Rounds for Time;
Row 500m
12 Dead Lift BW
21 Box Jump #3
This week's Results;AJ 13.31
---------
JD 13.10
DB 14.53
AB 15.02
KM 16.36
JH 18.34
This week's Workout is CrossFit Cindy
AMRAP (As many rounds as possible) in 15 minutes;
5 Pull Ups
10 Push Ups
15 Squats
The great thing in the world is not so much where we stand, as in what direction we are moving. Oliver Wendell Holmes
Wednesday, November 4, 2009
Another Success Story!
During a recent training session I commented to NL that she looked great, and what was she doing differently? She agreed to be interviewed for our Blog.
Hi NL,
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 with me consistently for the past year. You look great! Tell us, what are the main things that keep you motivated?
You! I'm pretty indifferent about working out. I know that I have to do it, but I had never really gotten into a routine until last July. In our sessions, you push me but we have a pretty good time. Now I get a great workout and we sort of hang out at the same time so it's good for my body and good for my soul. It works!
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?
About 3 weeks. I can't say I am on the zone diet - I am just following some of the eating principles that you have "encouraged" me to implement. I've lost about 7 pounds. My waist is coming back. I've been getting more sleep and drinking more water so I think combined with eating better, I have also had more energy and wake up more refreshed (i.e. getting up before my alarm clock...which NEVER happens).
What motivated you to make a commitment to The Zone? How did you get started, do you keep track of what you eat, what makes this program work for you?
I have been moving in this direction for the last several months. I have a mild gluten/ wheat allergy which I had never addressed (opting instead for stomach aches here and there) and have worked to really limit the amount of wheat that I eat. One day a few weeks ago, I was about to head to the grocery store and decided that it would be more efficient if I made a list. I was kind of at a lost for what I wanted - I was feeling healthy so I did an internet search on zone diet grocery list and lots of suggestions came up. I picked out some of the stuff that I like to eat and that is quick to prepare and headed to the grocery store. So I wasn't really planning to start eating differently, it sort of happened.
What do you eat on a ‘typical day’ when you have a training session with me?
Typical...Is anything that I do typical? This has been my recent diet:
Breakfast: Greek Yogurt (Love Fage, but my grocer doesn't carry the lower calorie option, so I usually get Chobani), half grapefruit, green tea
Lunch: Chopped salad with romaine lettuce, tomatoes, cucumbers, carrots, grilled chicken breast, sprinkle of cranberries and feta with Annie's Organic Dressing with Sparkling Water
Dinner: Grilled Salmon with Sauteed Spinach with garlic
Snack (2): Almonds and Apple or Cranberries
Tell us about your ‘cheats’. When are you most likely to cheat, and what do you like eat?
I am a late day eater. After 3pm, I get kind of ravenous and I love to graze - snacking into the evening. I like popcorn and chips. I like dip. I also like french fries - so when I am out if someone at the table has french fries...I want them. I think the Almonds and Cranberries have been working well because it's pretty filling, it's a snack...I think it's pyschological and it's got the salty, crunchy, sweet thing going on.
Thank you for All your help!
Paul
Hi NL,
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 with me consistently for the past year. You look great! Tell us, what are the main things that keep you motivated?
You! I'm pretty indifferent about working out. I know that I have to do it, but I had never really gotten into a routine until last July. In our sessions, you push me but we have a pretty good time. Now I get a great workout and we sort of hang out at the same time so it's good for my body and good for my soul. It works!
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?
About 3 weeks. I can't say I am on the zone diet - I am just following some of the eating principles that you have "encouraged" me to implement. I've lost about 7 pounds. My waist is coming back. I've been getting more sleep and drinking more water so I think combined with eating better, I have also had more energy and wake up more refreshed (i.e. getting up before my alarm clock...which NEVER happens).
What motivated you to make a commitment to The Zone? How did you get started, do you keep track of what you eat, what makes this program work for you?
I have been moving in this direction for the last several months. I have a mild gluten/ wheat allergy which I had never addressed (opting instead for stomach aches here and there) and have worked to really limit the amount of wheat that I eat. One day a few weeks ago, I was about to head to the grocery store and decided that it would be more efficient if I made a list. I was kind of at a lost for what I wanted - I was feeling healthy so I did an internet search on zone diet grocery list and lots of suggestions came up. I picked out some of the stuff that I like to eat and that is quick to prepare and headed to the grocery store. So I wasn't really planning to start eating differently, it sort of happened.
What do you eat on a ‘typical day’ when you have a training session with me?
Typical...Is anything that I do typical? This has been my recent diet:
Breakfast: Greek Yogurt (Love Fage, but my grocer doesn't carry the lower calorie option, so I usually get Chobani), half grapefruit, green tea
Lunch: Chopped salad with romaine lettuce, tomatoes, cucumbers, carrots, grilled chicken breast, sprinkle of cranberries and feta with Annie's Organic Dressing with Sparkling Water
Dinner: Grilled Salmon with Sauteed Spinach with garlic
Snack (2): Almonds and Apple or Cranberries
Tell us about your ‘cheats’. When are you most likely to cheat, and what do you like eat?
I am a late day eater. After 3pm, I get kind of ravenous and I love to graze - snacking into the evening. I like popcorn and chips. I like dip. I also like french fries - so when I am out if someone at the table has french fries...I want them. I think the Almonds and Cranberries have been working well because it's pretty filling, it's a snack...I think it's pyschological and it's got the salty, crunchy, sweet thing going on.
Thank you for All your help!
Paul
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