Can you believe the first month of 2010 is almost over?
Great job by everyone who completed the CrossFit Fran workout last week!
Ten people (including Paul) participated, Here are the results;
AB 11.43
AJ 16.05
AM 15.10
DB 14.18
JD 18.23
JH 19.05
NL 12.43
TE 8.26
YR 6.52
This week's workout is CrossFit Cindy
In 15 minutes, complete as many rounds as possible of;
5 Pull Ups
10 Push Ups
15 Squats
How many rounds did you get last time?
Hint; Check out Nov 15, 2009
Sunday, January 24, 2010
Sunday, January 17, 2010
What Are Your Goals for 2010?
A better Fran time? A heavier Squat or Deadlift? Closer adherance to your nutrition plan?
Getting to bed a bit earlier?
Congratulations to everyone who completed last week's CrossFit workout; Hellen
3 Rounds for Time;
400m Run
21 KB Swings 24/16k
12 Pull Ups
AJ 16.29
----------
KM 13.40
DB 14.05
AB 14.19
JH 15.58
This week's workout is; Fran
21 - 15 - 9 Rep's of
Thruster 95/65lbs
Pullups
Thursday, January 14, 2010
Wednesday, January 6, 2010
5 Tips for Fitness Success in 2010
1. Get Rid Of The Junk
The New Year is a perfect time to examine your kitchen. Purge your home of the cookies, ice cream, chips, sodas, booze and other processed junk that’s accumulated over the past few weeks. Don’t worry, you’re not wasting food as these items really have no nutritional value and barely fit the definition of food. Having these items around will only prevent progress you could be making towards your fitness goals. If you’re a parent, don’t use your children as an excuse. Be a good example for them. After all, you don’t want your kids to become a childhood obesity statistic.
2. Go Grocery Shopping
Unless your goal for 2010 is to gain fat and waste money, eating out every night isn’t a very successful nutritional approach. Having groceries means you’ll be able to prepare healthy meals to eat. At a minimum, make sure you always have some healthy protein sources, fresh fruits and veggies, and some spices to keep things interesting. For recipes and ideas, check out http://everydaypaleo.com/, http://livingpaleo.com/ and, http://thelabelsayspaleo.com. Another easy fix is Fresh Direct... Fill the fridge with healthy ingredients people!
3. Set Goals
If you haven’t already, make a health and fitness goal for yourself to achieve this year. It should be something realistic but difficult to accomplish. For example, a 1000 pound deadlift might be a bit of a lofty goal for me to achieve this year. However, a 400 pound deadlift for reps might be a little more within my reach. If you have a very broad goal, you can break it down into some smaller, more achievable goals. For example, if your goal is to “eat healthier”, you can break it into more specific goals such as “eat protein at every meal”, “avoid drinking soda”, “eat breakfast everyday”…you get the idea.
4. Discuss your Goals with your Coach
We can work together to develop an individualized plan to achieve your goal. We can evaluate your goal and establish the best plan of action to achieve the desired result. Simply put, you’ll get better results much sooner with a personalized approach. How many times have you set a goal in January only to have it become a faded memory by February? Discussing your goals with me on regular basis will help keep you on track and ensure your success.
5. Be Consistent
Coming to the gym everyday this week and then disappearing the next isn’t an effective approach to work towards any sort of goal. Make sure you get to the gym at least 2 to 3 days a week. You’ll have to make exercise a part of your normal routine in order to maximize your results. In fact, what you do outside of the gym may be more important than what you do in it. Good nutrition, regular sleep, and living a healthy lifestyle are all equally important to your health and fitness. You’ll certainly live better and live longer if you can get all of these variables dialed in.
Best wishes for 2010!
The New Year is a perfect time to examine your kitchen. Purge your home of the cookies, ice cream, chips, sodas, booze and other processed junk that’s accumulated over the past few weeks. Don’t worry, you’re not wasting food as these items really have no nutritional value and barely fit the definition of food. Having these items around will only prevent progress you could be making towards your fitness goals. If you’re a parent, don’t use your children as an excuse. Be a good example for them. After all, you don’t want your kids to become a childhood obesity statistic.
2. Go Grocery Shopping
Unless your goal for 2010 is to gain fat and waste money, eating out every night isn’t a very successful nutritional approach. Having groceries means you’ll be able to prepare healthy meals to eat. At a minimum, make sure you always have some healthy protein sources, fresh fruits and veggies, and some spices to keep things interesting. For recipes and ideas, check out http://everydaypaleo.com/, http://livingpaleo.com/ and, http://thelabelsayspaleo.com. Another easy fix is Fresh Direct... Fill the fridge with healthy ingredients people!
3. Set Goals
If you haven’t already, make a health and fitness goal for yourself to achieve this year. It should be something realistic but difficult to accomplish. For example, a 1000 pound deadlift might be a bit of a lofty goal for me to achieve this year. However, a 400 pound deadlift for reps might be a little more within my reach. If you have a very broad goal, you can break it down into some smaller, more achievable goals. For example, if your goal is to “eat healthier”, you can break it into more specific goals such as “eat protein at every meal”, “avoid drinking soda”, “eat breakfast everyday”…you get the idea.
4. Discuss your Goals with your Coach
We can work together to develop an individualized plan to achieve your goal. We can evaluate your goal and establish the best plan of action to achieve the desired result. Simply put, you’ll get better results much sooner with a personalized approach. How many times have you set a goal in January only to have it become a faded memory by February? Discussing your goals with me on regular basis will help keep you on track and ensure your success.
5. Be Consistent
Coming to the gym everyday this week and then disappearing the next isn’t an effective approach to work towards any sort of goal. Make sure you get to the gym at least 2 to 3 days a week. You’ll have to make exercise a part of your normal routine in order to maximize your results. In fact, what you do outside of the gym may be more important than what you do in it. Good nutrition, regular sleep, and living a healthy lifestyle are all equally important to your health and fitness. You’ll certainly live better and live longer if you can get all of these variables dialed in.
Best wishes for 2010!
Sunday, January 3, 2010
Welcome Back!
2009 was such an amazing year in terms of health and fitness. So many individual achievements were reached that it would be impossible to list them all here... I am so proud to be a part of your success. Thank you for giving me the opportunity to work with you!
Over the next 6 to 8 weeks we will return to the basic strength lifts with a high intensity 'circuit' at the end of most sessions. Once per week we will do one of the CrossFit benchmark Girls.
This week we will revisit Christine;
3 rounds for time;
Row 500m
12 Dead Lift (BW)
21 Box Jumps (21")
3, 2, 1.... GO!
Over the next 6 to 8 weeks we will return to the basic strength lifts with a high intensity 'circuit' at the end of most sessions. Once per week we will do one of the CrossFit benchmark Girls.
This week we will revisit Christine;
3 rounds for time;
Row 500m
12 Dead Lift (BW)
21 Box Jumps (21")
3, 2, 1.... GO!
Saturday, January 2, 2010
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