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.
WOD:
10x100m Sprints
90 Seconds Rest Between Rounds
Monday, October 24, 2011
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
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
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!
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!
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
21-15-9
Wall Ball
Burpees
Sit-Ups
Run 800m
Today's WOD: For Time
Run 800m
21-15-9
Wall Ball
Burpees
Sit-Ups
Run 800m
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