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Thursday, October 27, 2011

Mark Sisson on Underground Wellness On Insulin Sensitivity!

I am becoming a huge fan of Sean and The Underground Wellness Show. He makes a perfect show that goes over so many nutritional and fitness issues that plague our lives and interviews some of the TOP individuals in growing fields such as Paleo/Primal Nutrition!

Someone once told me I shouldn't try to invent a new wheel when it comes to explanation/design. That's why I have no problem putting up these links and external sources of people who can clearly explain things better than I can (For now haha).

Mark Sisson, author of "The Primal Blueprint" is an extremely knowledgeable man whom I've had the pleasure of meeting and talking with. In this short clip from UG Wellness titled "How to Fix Insulin Resistance" Mark describes how you can reprogram/control Insulin Resistance or Sensitivity. My favorite part about it.....It's about HIGH INTENSITY WORKOUTS OR MET-CONS!!! Crossfit anyone?!?!

Check out the link above and I'll see you at the box today!

WOD: 1K Row For Time
ROM/Mobility Work to Follow!

Wednesday, October 26, 2011

Richest 5k!!!

Richest 5k Race in Atlanta!

Ok, so Crossfit is putting on a 5k race in Atlanta. November 19th, runners from all over will compete for $30,000!!!!! A 5k for $30k....WHAT?!?!?! 

Columbia is known for having multiple runners groups, triathlete groups, etc... Why in the world don't we have some of these runners in our box competing???? Or at least expressing interest! I'm pretty sure we could all use $30,000! There's even cash for 2nd and 3rd place! 

Here's the deal, if anyone is serious about going to this, please let me know. I would gladly organize a fundraiser at the gym to raise funds to help send an athlete or two. I'm a power athlete, not endurance so I know we have individuals who CAN and SHOULD give this a shot!!!

WOD: For time
-1 Partner Performs Burpees while the other performs Wall-Ball's. Every minute, the partners switch tasks.
150 Wall Ball's Completed
150 Burpees Completed

Monday, October 24, 2011

Start of A New Week!

Beginning of a new week and our last week for our very first "On-Ramp" group. Frankly, I am very proud of these individuals making HUGE gains! Keep it up guys and it will all pay off when you start competing with the other classes!

Tip of the Day!

Worried about getting enough Vitamin D for immune health, muscle building, etc....??? According to T.S Wiley, author of "Lights Out" in order to promote for proper Vit. D absorption, you need DARK! Proper environment when sleeping meaning PITCH BLACK will reset your Vitamin D receptors to receive more Vitamin D.


10x100m Sprints
90 Seconds Rest Between Rounds

Tuesday, October 18, 2011

Strength Week Continues...

Strength: Strict Press 3x5 at 85%

WOD: 5 Rounds Each For Time/Reps
Row 250m Sprint
Max Weighted Pull-Ups
Max Push-Ups

Into Podcasts????

Check out Underground Wellness Podcasts :D

Monday, October 17, 2011

Strength Week

Here's a picture of this morning crew doing work! Rusty is up to Deadlifting 145lbs for today's WOD, Chris is at 135 with great technique, and Alina's quote of the morning; "I know I could have gone heavier."

I absolutely loved this mornings start because everyone was ready to compete! Not with other Crossfitters, but with themselves. Expect more for yourself. If you have been stuck on a lift, a weight, or a movement, I want you to think about how to get past it!
This weeks emphasis is strength. I want you to emphasize that not only in your lifts, but also in yourself. I want everyone's inner strength and competitiveness!

Expecting more of yourself is a great start to being the best you can be!

Strength: 5x3 OH Squat (90%)

WOD: 3 Rounds
10 Deadlift
10 Strict Pull-Ups
100m Shuttle Run

Wednesday, October 12, 2011

Check This Out!

CBS Caveman Diet!

Post Workout!

Hello Everyone,

I know a lot of us have been dealing with soreness and problems in recovery so I'm going to give my 2-cents today on what I found works for me and what I've seen work for others.

Immediately Post-Workout (Crossfit WOD):
3:1 Ratio of Carbs to Protein in a shake. (Drink at least half within 10 minutes)
-Good meal afterward with possibly sweet potato and some good meat :D and don't forget about magnesium levels.
A lot of research backs this ratio up when it comes to high intensity workouts (Check out Poliquins Website!)

Today's WOD:
-Death By Pull-Ups
Perform 1 Pull-Up the first minute, 2 the second, 3 the third, and so on until the prescribed amount of Pull-Ups cannot be perfomed.

Good Luck!

Side-Note: If anyone is familiar with MindBody Online and would like to earn some sessions/membership reimbursement contact me ASAP!

Happy WOD-ing!

Monday, October 10, 2011

Hello Crossfitters of Columbia!!!

A few notes to start off the week!....
1) On-Ramp for October is now CLOSED!!! If you have anyone who wants to join contact me they must understand this. On-Ramp is a pyramid system of learning. It would be very difficult to start in the middle without the proper foundation that was learned in the first couple of weeks. However, if they contact me and commit to starting in November, I will get them started on their nutritional challenge.
2) Our programming for the next few weeks has emphasis weeks until November. This is to better round us as athletes. SO just because you don't like gymnastics does not mean to skip that week's emphasis. Get in, challenge your weaknesses! Its what Crossfit is all about!
3) From what I hear, we had excellent classes when I was gone this weekend which means that Eric is a good choice for coach, and you as athletes are great to work with! Thank you for your respect of the facility and the Coaches!

Let's get in this week and do some great work!

Monday, October 3, 2011

Beginning of Endurance Week and On-Ramp Extension!

Because of high demand and a lot of last minute e-mails, I have decided to extend our On-Ramp deadline until this Friday (Oct 7). If anyone wants to join or knows someone who wants to join they MUST contact me before Friday and attend On-Ramp classes.

Today's WOD: For Time
Run 800m

Wall Ball

Run 800m