World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
-CrossFit founder, Greg Glassman
WODs and Blogs
10 Rounds for time of:
15 Deadlifts (135/ 95)
15 Push ups
Post times to comments.
Not even 1yr old!
Please Note: The gym will be closed this Saturday and Sunday.
For those attending this weekend, its going to be a bright and early event! The first WOD starts at 8am on Saturday, followed by another at 1:30pm and the final WOD at 9am on Sunday. Check the white board in the gym or the post from Sunday if you have an extra ticket or are looking for a ticket. There will be an area for us to put up a tent on the infield. Anyone own a pop up party tent we can borrow? Saturday morning the Sweet Assassin will be providing some paleo breakfast sandwiches as well for $3 a piece.
If you haven't been following all of the excitement, check out the Official Games site. Remember, this is not the beginning of the end, this is only the beginning of the beginning...Regionals and the Affiliate team tryouts coming soon.
Be sure to stay tuned for more goings-on with a possible pre-games dinner and post party...karaoke anyone? Just a thought...
Comments:
5 Rounds for time of:
Rope Climb, 1 ascent
5 Parallette Handstand Push Ups
10 One legged squats, 45lb Barbell (watch here, here and here)
For the Rope Climb begin seated on the ground. For the Handstand Push ups, the ear should dip below the hand. For the one legged squats alternate legs.
Post times to comments.
I've been needlessly punishing myself. The sleep monster is my last demon to conquer and I shall start today! I have never been on a healthy sleep schedule. My mother used to spray me with a water spritzer to try getting me up for school, only to have me fall back asleep in the shower. I still play games with myself and my alarm clock. Hiding it, putting sticky notes on my phone, or making audio recordings to myself. I imagine the splendor of living on a natural rythym with the sunlight, sleeping upwards of 9 hours a day. I bet it would feel spectacular! I've written about it before, but sleep is an integral part of living a healthy life and I am going to recommit myself to this task! I've read a bunch of sleep advice and the common threads are as follows:
- Make a regular sleep schedule, including weekends.
- Use your bed for sleep and sex only, use your laptop, watch tv and do your homework someplace else.
- Avoid eating large meals, caffeine and alcohol at least 3 hours before bedtime. Alcohol may make you sleepy at first but it fragments your sleeping stages and a small snack is ok if you have an empty stomach.
- Create a bedtime ritual, reading a book or taking a hot bath are both good recommendations. The bath will raise your body temperature and as you cool down your body will fall into a sleep state more naturally.
- Make sure your sleep environment is dark, quiet and cool. Make sure you have good blankets though!
- Exercise regularly. This is best performed during the daytime or no more than 3 hours before bedtime.
- Go to sleep when you're tired. Sounds obvious, but if you are in bed with the lights out for more than 15-20 minutes, get up and do something else until you get tired.
Comments:
Please write in below if you want to be signed up for the Puhlayo Market this week! If its your first time, we offer a mostly local/ seasonal produce selection that is all Paleo friendly. You can scroll through our Nutrition Blog to see some past orders. If you would like to be on our regular list and receive the order each week automatically, let me know that as well. I plan on putting this sign up online every monday to remind y'all!
Comments:
Name your top three favorite Zone/Paleo Meals!
If you've the wherewithal, post recipes to our nutrition blog.
Don't worry, another rest day I'll ask for your favorite no holds barred meals.
Comments:
Someone knocked some sense into the sectionals organizers and the spectator tickets are now two for the price of one! The cost is $50 for two people to get in for the two day event. Even if you have already purchased your tickets, you can now bring a friend. Now go buy your tickets if you haven't yet, its only 6 days away!!
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