January 9, 2019

StretchLab

The folks from StretchLab will be at the gym this evening and tomorrow evening from 5-8:30pm.
StretchLab is a 1:1 stretch that gives the individual a really good feel for what an assisted stretch is like and how it can complement their training regimen.  They follow PNF stretching which is a proven form of static stretching to help increase range of motion and all the Flexologists bring their own certifications (yoga, physical therapy, dance, etc.), followed by a rigorous training program specific to StretchLab.
 
They will have 2 benches and will be offering 15 minute demo stretches to Ultimate members during that time.  
We will have a sign-up sheet on the whiteboard so please sign-up!  This a free service that we highly encourage everyone to take advantage of!

CF Blog December 19

Partner WOD:    IMG_1468
8 Rope Climbs
20/15 cal Assault Bike           (each, relay)
40 KBS      (2/1.5)
200m run             (each, relay)
6 Rope Climbs
20/15 cal Assault Bike
30 KBS
200m run
4 Rope Climbs
20/15 cal Assault
20 KBS
200m run

*split rope climbs and KBS as needed
*complete Assault Bike and Run relay style 

Conditioning WOD:

A) Rowing
1:40/:20r x 9

*this is a pre set workout on the concept 2 rowers, go to menu-select workout-custom list-v1:40/:20r…9
*1:40 sec of work followed by 20 sec of rest x 9 rounds, after the 5th round you get a 2 min break (just follow the on screen instructions)
*track meters each round

B) EMOM 6

Min 1: 20 Hollow Rocks
Min 2: 40 sec Abmat Sit-Ups
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Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25th – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 18

Strength/Skill: IMG_1469
3 Super Sets

5 Strict BB Overhead Press @20X1
8-12 Ring Push-Ups
10 Ring Row @20X2

*rest 90 sec b/w sets
*scale push-ups as needed

WOD:

3 Rounds
15 T2B
60 Double Unders
+
2 Rounds
30 Wall Balls                (20/14)
7 Power Clean              (175/115) (60-70% 1RM)
+
20m DB OH Walking Lunge (45-50/30-35)

*10m Right Arm & 10m Left Arm

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Interesting read from Vox.com:

CrossFit is amassing an army of doctors trying to disrupt health care

CEO Greg Glassman believes his program could end chronic disease — and he wants doctors to help him.

Patient after patient would stream into her clinic with diabetes, weight problems, and heart disease. Rockett followed the medical guidelines, recommending healthier diets and more exercise. But despite her best efforts — even texting and emailing motivational follow-ups — many failed to change at all, either because they didn’t want to or didn’t have the means.

In 2013, eager to try something new, Rockett decided to quit medicine and close up her practice. What she did next, she says, is the most meaningful contribution to health care she’s made to date. She opened a CrossFit gym.

CrossFit is a high-intensity interval training and resistance exercise routine known for instilling a cult-like devotion among followers and promoting the low-carb diet. By the time Rockett opened a gym, she was already a devotee. Now age 51, she can do 32 pullups and deadlift 240 pounds. She attributes her fitness and lowered cholesterol to the program. And she believes she can help people make more substantive changes in their lives through CrossFit than she ever could practicing medicine.

“It’s exciting that I can treat and cure medical problems in the gym,” she said. “Just in the last week alone, I’ve gotten three different texts from people saying, ‘I don’t think you understand how much this has changed my life.’” Though she had 2,000 regular patients at her clinic and now works with just 70 regulars at her gym, she’s convinced she’s having more impact on each individual. Plus, she said, “This is more fulfilling.”

That CrossFit could be a substitute for, or an extension of, health care in America may seem like a stretch. But this is precisely the vision of CrossFit’s charismatic, contrarian, and often combative founder and CEO, Greg Glassman. These days, Glassman is on a quest to disrupt health care and solve the growing crisis of chronic disease related to diet and inactivity. And he wants to do this one CrossFitting doctor at a time.

A couple of years ago, Glassman discovered that at least 20,000 US doctors regularly went to CrossFit gyms. He also learned that many of them felt like Rockett — disappointed by their inability to prevent chronic disease and help patients change their behavior.

“Medicine is supposed to be about helping you through the accidents — the misfortune of a genetic disease, the misfortune of a trauma, the misfortune of some pathogen,” Glassman said. “Nobody went to medical school to babysit someone through a life of self-inflicted misery because of two deadly habits: sedentarism and excessive consumption of refined carbohydrates.”

CrossFit, meanwhile, is a radical intervention, theelegant solution” to the chronic diseases of obesity and diabetes ailing so many people, he said.

read full article here…

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Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 17

Strength:  IMG_7526
Back Squat​​
1.1 @30X0 x 5 sets

*rest 15sec between singles with the bar on the rack (2 singles each set)
*rest ~ 2 min b/w sets
*build weight each set

WOD:
3 Rounds
Row 300/250
Clean Grip Deadlift x 10​​​(225/155) (no hook grip)
Double KB Front Rack Carry x 30m​​(24/16 kg) (1.5/1)

*rest 1 min b/w rounds
*scale deadlift weight as needed (should be able to do first set unbroken)

Conditioning WOD:
A) 6 x 400m run
*1:1 rest ratio
*goal is consistent times across all 6 runs (+/- 3 sec)
*scale number of runs to keep total time under 30 min

B) EMOM 9
Min 1: BB Good Morning (empty bar) x 15
Min 2: Ring Plank x 30 sec
Min 3: Slam Ball x 10 (30/20)

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Momma’s Quote of the Week:  “Looking good and feeling good go hand in hand. If you have a healthy lifestyle, your diet and nutrition are set, and you’re working out, you’re going to feel good.”—Jason Statham

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Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 16

Strength/Skill

image courtesy of pinterest.com
image courtesy of pinterest.com


3 Sets
Double DB Single Leg RDL x 6 @3111
DB Bicep Curl x 10 @2111

WOD:
50 Double Unders
30 Ball Slams
50 Double Unders
10 Renegade Row(35/25)
50 Double Unders
30 Ball Slams
50 Double Unders

CF Blog December 15

WODIMG_1452
400m Run

21-15-9
Thrusters (75/55)
Pull-Ups

400m Run

21-15-9
Thrusters (75/55)
Pull-Ups

400m Run

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Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only

CF Blog December 14

Midline:
Every 3 min x 4
20/side MB Lateral Toss    (https://youtu.be/fi26fgPgcBg?t=1m)
20 Abmat Sit-Ups
Plank for remaining time

*go immediately from Plank into Lateral Ball Toss at the end of each 3 min cycle

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WOD: IMG_1444
4 RFT​​
7 Power Snatch(135/95)
14 Bar Facing Burpee
21 cal Row

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An oldie, but goodie from our friends at The Good Kitchen:

The all-too-early Christmas décor and evergreens encroaching on the fall leaves can only mean one thing: the holidays are on the horizon.

But what does that mean to you?

The holiday season can be wonderful, but between the baked goods, endless holiday parties, shopping, hangovers, Christmas cards, etc., it can also leave us stressed, exhausted, and a few pounds heavier than we may want to be.  Most will wait until after New Year’s to regain control of their health, but what if you started now?

I’m not suggesting that you go for broke on a strict diet and extensive training plan, but why not at least set the wheels in motion for not only a happy and healthy New Year, but a happy and healthy holiday season as well?

Here are just a few of the many reasons why you should think about kick-starting your health and fitness before the holidays instead of after:

  • If you start now, you’ll be less likely to overindulge. We all know that falling off the wagon is a slippery slope.  Once you veer off a little, you tend to throw in the towel and go crazy.  By putting yourself on some sort of pre-holiday regime, you are more likely to have a treat here and there, but then reign it back in.
  • You will feel better– Who wants to go through the holidays in a food/drink hangover haze? By ensuring that you sneak in a sweat session at least 4-5 times per week and stay properly hydrated, you will have more energy to keep smiling party after party.
  • Junk food has been linked to depression. According to studies, the type of food you eat can affect your mood – the better your diet, the better your mood.  Who really wants a “Blue Christmas”?
  • You won’t have to deal with those extra holiday pounds. The average American reports a holiday weight gain anywhere between 2 and 10 pounds. What’s more, studies suggestthat this holiday weight is even harder to take off than we thought.  So how about avoiding it altogether?
  • If you can stay on track during the holidays, you can do it anytime. November and December tend to boast calendars that are chock full of activities, appointments, parties and work.  If you prioritize healthy eating and fitness during this crazy season, you will give yourself the confidence of knowing that you can achieve this lifestyle at any point during the year.
  • You’ll have more energy for all sorts of holiday and winter activities. We’ve all been there – the post holiday-feast or post-holiday party haze – watching the day go by in sweatpants on the couch.  Definitely enjoy a treat and a drink here and there, but try not to go crazy at parties or meals – that way you can take advantage of all of the fun that winter has to offer.  Go skiing, skating, caroling, and enjoy the cold, fresh air!
  • Get yourself a fitness buddy and you can have fun supporting each other through the season. Having a partner in crime will help you stay on track with your workouts, plus you can swap healthy recipes or paleo baked goods!  You can even share the gift of health with a gift certificate to The Good Kitchen and/or a local gym.
  • You can set to task on a much cooler New Year’s Resolution. Because let’s face it, the whole “I’m going on a diet January 1” is lame.

I know that the thought of eating healthy the next couple of months may seem daunting, but it doesn’t have to be!  The Good Kitchen is a great way to help you stay on track this holiday season.  Their pre-made meals take the thought and extra hassle out of nutritious meal prep.  Plus, if you’re traveling to see family, they can ship meals to your destination so you don’t even have to worry about trying to eat healthy at Grandma’s house.

And, if you’re looking for some help in creating your own healthy and delicious holiday meals, check out Nom Nom Paleoand the Paleo Magazine.

Have a healthy and happy holiday season!

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Please Note Our Holiday Schedule of Classes:

Monday, December 24: 8, 9:30 and 11am classes only
No classes on 25 – Merry Christmas!
Wednesday, December 26: 8, 9:30 and 11am classes only
Thursday, December 27: no 7:30pm class
Friday, December 28: no 7:30pm class
*
New Year’s Eve (Dec 31): no 7:30pm class
New Year’s Day (Jan 1): 10am & 12pm classes only