Tuesday, 09.07.10: Daily WOD/Fundamentals Classes

AM-Sled Drag & Olympic Lift Metcon

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Daily WOD

For time:

21-15-9 reps of:
225#-Deadlift
24"-Box Jump
Ring Dips

post time to comments

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Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

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Monday, 09.06.10: Daily WOD

1 Class Time Today

12 Noon

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Daily WOD

3-Rounds for time

10-135# Snatch
15-Pullups
20-*Pushups
800m-Run

*Pushups-release hands at the bottom
 

post time to comments

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Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

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It's Only a Couple of Pounds....

Awesome article from FuelasRx.

There's the "Freshman 15", the "Winter Cushion" and the "Seasonal 7".  All ways to describe little increases in weight that are more or less 'expected' and 'accepted' as normal in today's society.  These small weight 'creeps' often get downplayed as insignificant.  It is - "only a couple pounds", right? 

According to a couple of recent studies it might be time to seriously look at vacation and seasonal "no rules" eating.   A recent study published in the Journal of Nutrition and Metabolism shows that overeating, even for short periods, may result in long-term negative health effects.  The study had subjects overeat and reduce activity for a period of four weeks, (think the holiday season...).  At the end of the four week period the individuals had gained an average of 14 pounds.  Now, here's where it gets good.  After six months the subjects had lost, on average, 50% of the weight gained in the four week food festival.  At 12 months, weights were still greater than starting and at 2.5 years post study the overeaters were an average of 11 pounds heavier and were carrying 2-4% more body fat than they were prior to the pigout.  The weights of control group subjects were nearly the same at the beginning and end of the study period....

So, what does all this mean?  What most of us already know...  The 'occasional' cheat meal is acceptable, healthy and normal, however; justifying eating 'off' for the entire holiday season or while on a two week vacation is not a good idea.  In fact, those frequent moments of indulgence may cost more than you think!

See full article..

Sunday, 09.05.10: Rest Day

 Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.

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Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

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12 noon Class Time Tomorrow

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The Beach WOD was Awesome

Now Heres Some Pics....

 

Cool Kettlebell pic

 

 

Angie & Cynthia after the 1st round swim

 

Cynthia & Angie kettlebell swings

 

Mark burpees

Cynthia burpees

Jarred KB swings

 

Angie burpees

Saturday, 09.04.10: Daily WOD

Beach WOD @ Fred Howard Park

Meet @ The Box 9:30am

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Daily WOD

3-rounds for time

222m-Swim
21-Kettlebell Swings 1.5 pood(54#)
12-Burpess

post time to comments

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Good Luck To Kosta Vavlas Univ. Ga. Bulldogs Linebacker #48

Sat. Game vs Louisiana-Lafayette

12pm est on the SEC Network

SICEMDAWGS!!!

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Labor Day Hours

1 Class Time @ Noon till the last rep is finished

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Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

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The dangers of high fructose corn syrup

Thanks Jim for sharing the article.

"Recently, lead researcher Georgina Coade of the University of Bristol in the U.K. presented her team's findings at the Endocrine Society's annual meeting. What they found in a laboratory study of cells from healthy-weight children really should put the final nail in the coffin of HFCS. Coade's team found that when fructose is present as children's fat cells mature, those cells become more mature ("fatter") in belly fat. They also found that affected fat cells (both belly and subcutaneous cells) become less sensitive to insulin. The link between abdominal fat and higher risks of developing heart disease and diabetes is no secret. And decreased insulin sensitivity goes hand-in-hand with Type 2 diabetes. So kids who consume a lot of fructose are being more or less set up for a life-long struggle with these diseases." See full article.

1. Juice  -If a juice drink is not made with 100 percent juice, it generally contains a large amount of HFCS, along with other artificial and natural ingredients and flavors. Some examples include: Ocean Spray Cranberry Juice, Capri-Sun Juices, and Tropicana OrangeAde.

2. Soda

3. Breakfast Cereal -Even healthy breakfast cereals contain HFCS. For instance: Kellogg’s Raisin Bran Crunch and Smart Start Healthy Heart.

4. Yogurt - Once again, seemingly healthy foods like yogurt often contain HFCS. Often, it is found in those that contain “fruit” and other sweetened varieties, such as Dannon and Yoplait.

5. Salad Dressings - Believe it or not, HFCS is often added into seemingly un-sweet items like salad dressings.

6. Breads and Baked Goods - Wonderbread, as well as other “healthier” bread products, such as Pepperidge Farm’s line of 100 percent whole grain breads and Sara Lee Heart Healthy Whole Grain Bread are guilty of HFCS use. This is a classic case of ‘HFCS hiding behind whole grain marketing’.

7. Candy and Candy Bars Many name brand candy, such as Hershey’s Watchamacallet, and Lifesavers contain HFCS.

8. Nutrition Bars - Don’t let the word “nutrition” fool you. Many nutrition bars, such as Power Bars, Balance Bars and Zone Perfect Bars contain HFCS.

 

 

Friday, 09.03.10: Daily WOD/Boot Camp/Fundamentals Classes

Beach WOD this Saturday @ Fred Howard Park Tide & Weather Looks Good

Meet @ the Box 9:30am

Fred Howard Park
1700 Sunset Dr.,
Tarpon Springs, FL 34689

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Daily WOD

5-rounds for time of:
5-Muscle-ups
10-115 pound Overhead squat
15-Toes to bar
20-GHD Sit-ups

Chris Spealler 15:55, Kristan Clever 16:53 (95lbs), Laurie Galassi 18:03 (83lbs), Josh Everett 22:01, Pat Sherwood 22:45, Miranda Oldroyd 27:29 (83lbs), Tyson Oldroyd 27:37.

Post time to comments.

Enlarge image

Jim Hardy.

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"CrossFit and Swim Training" with Chris Michelmore and Sage Hopkins, CrossFit Journal preview video [wmv] [mov]

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The Final heat of the Team obstacle course Finals at the 2010 CrossFit Games - video [wmv] [mov]

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Peter Egyed interview at the 2010 CrossFit Games - video [wmv] [mov]

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WOD Demo with Chris Spealler, Pat Sherwood, Miranda Oldroyd and Tyson Oldroyd - video [wmv] [mov]

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  Introducing

CrossFit Triumph Boot Camp

Anyone can participate in the Boot Camps
No need to go through fundamentals classes

5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only

Classes are limited to 10 persons

You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to 727-255-2722 
We will also have a sign up sheet @ the gym

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Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

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Thursday, 09.02.10: Daily WOD/Boot Camp/Fundamentals Classes

AM-Sled Drags & Olympic Lifts

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Daily WOD

3-Ronds for time

10-135# Power Clean to Overhead
8-25yd Shuttle Sprints

*use any method to get it overhead
shoulder press,push press,split or push jerk

*rest 5mins

As Many Rounds As Possible in 4mins

12-Pushups
12-20" Box Jumps

post time to comments

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  Introducing

CrossFit Triumph Boot Camp

Anyone can participate in the Boot Camps
No need to go through fundamentals classes

5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only

Classes are limited to 10 persons

You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to 727-255-2722 
We will also have a sign up sheet @ the gym

_______________________________________

Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

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The Dark Side of Vitaminwater

Alecia..thank you for sharing the following Huffington Post.  So before reading on, answer the following question, do you think Vitaminwater is healthy?

"Now here's something you wouldn't expect. Coca-Cola is being sued by a non-profit public interest group, on the grounds that the company's vitaminwater products make unwarranted health claims. No surprise there. But how do you think the company is defending itself?

In a staggering feat of twisted logic, lawyers for Coca-Cola are defending the lawsuit by asserting that "no consumer could reasonably be misled into thinking vitaminwater was a healthy beverage."

Does this mean that you'd have to be an unreasonable person to think that a product named "vitaminwater," a product that has been heavily and aggressively marketed as a healthy beverage, actually had health benefits? "

Continue Reading...

Wednesday, 09.01.10: Rest Day

Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.

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Beach WOD this Saturday Tide and Weather Permitting

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  Introducing

CrossFit Triumph Boot Camp

Anyone can participate in the Boot Camps
No need to go through fundamentals classes

5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only

Classes are limited to 10 persons

You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to 727-255-2722 
We will also have a sign up sheet @ the gym

_______________________________________

Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

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Tuesday, 08.31.10: Daily WOD/Boot Camp/Fundamentals Classes

AM-Sled Drags & Olympic Lifts

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Daily WOD

Shoulder Press

5-5-5-5-5

*Find your 5 Rep Max

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  Introducing

CrossFit Triumph Boot Camp

Anyone can participate in the Boot Camps
No need to go through fundamentals classes

5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only

Classes are limited to 10 persons

You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to 727-255-2722 
We will also have a sign up sheet @ the gym

_______________________________________

Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

______________________________________

Monday, 08.30.10: Daily WOD/Boot Camp/Fundamentals Classes

AM-Sled Drags & Olympic Lifts

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Daily WOD

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

 

Kristan Clever 10 rounds + 7 squats (135lb squat, 35lb DB), Elyse Umeda 9 rounds + 3 burpees (135lb squat, 30lb DB), Laurie Galassi 8 rounds + 10 lunges (125lb squat, 30lb DB), Karianne Dickson 8 rounds + 7 squats (125lb squat, 35lb DB), Kim Malz 8 rounds + 2 squats (135lb squat, 30lb DB), Danielle Mulford 6 rounds + 4 squats (125lb squat, 30lb DB).

Post rounds completed to comments.

Enlarge image

Todd Widman at the 2010 Northwest Regionals.

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"Pose Running: Pull vs. Push" with Dr. Nicolas Romanov, CrossFit Journal preview video [wmv] [mov]

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The final heats of Individual Finals at the 2010 CrossFit Games:
Womens Heat 3 - video [wmv] [mov]
Mens Heat 3 - video [wmv] [mov]

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Tony Blauer explains the S.P.E.A.R. System - video [wmv] [mov]

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WOD Demo at CrossFit Santa Cruz - video [wmv] [mov

______________________________________________

  Introducing

CrossFit Triumph Boot Camp

Anyone can participate in the Boot Camps
No need to go through fundamentals classes

5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only

Classes are limited to 10 persons

You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to 727-255-2722 
We will also have a sign up sheet @ the gym

_________________________________________________

Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

_________________________________________________

Sunday, 08.29.10: Rest Day

Make sure rest days are active in terms of restorative modalities. Sitting on the couch is not a good choice. Foam rolling, light rowing, stretching, mobility drills, contrast plunges and massage should be employed whenever possible.

______________________________________________

  Introducing

CrossFit Triumph Boot Camp

Anyone can participate in the Boot Camps
No need to go through fundamentals classes

5-Days a week with 2 Class Times to Choose From
Mon (am only),Tues,Thur,Fri 9am & 6:30pm & Sat. @ 9am only

Classes are limited to 10 persons

You Must Sign Up At Least A Day In Advance For Boot Camp
You can Email us or Simply Call/Text to 727-255-2722 
We will also have a sign up sheet @ the gym

_______________________________________

Fundamentals Classes are 4 Days a Week

M,T,Th,F 11am,5:30pm & 6:30pm

______________________________________