Thursday, 24Jun10

Tabata Boxing

A human timer will determine how much time of WORK

there will be at each station…. if you want to know what that means come to the class.

No rest between stations. …NO REST….   This class will take you to the Next Level

• Human Timer
• DB Thrusters
• B-A-G
• Box Jumps
• B-A-G
• Mitts
• Bosu Burpee w/ push-up
• B-A-G
• Jump Rope
• B-A-G
• Slams

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The most successful people are those who are good at plan “B” ~ James Yorkee

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“Sugarholics” Jack LaLanne was telling us how bad sugar was in the late 50’s

You look great

ROD

Thursday, 17Jun10

Tomorrow, Friday 18Jun10 ONLY the 11:00 am class has been moved to 10:30 am.

Tabata Boxing

A human timer will determine how much time of WORK there will be at each station…. if you want to know what that means come to the class.

No rest between stations. …NO REST….   This class will take you to the Next Level

• Human Timer
• DB Thrusters
• B-A-G
• Box Jumps
• B-A-G
• Mitts
• Bosu Burpee w/ push-up
• B-A-G
• Jump Rope
• B-A-G
• Slams

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Thursday, 10Jun10

Tabata Boxing

A human timer will determine how much time of WORK there will be at each station…. if you want to know what that means come to the class.   

No rest between stations. …NO REST….   This class will take you to the Next Level

• Bag Push
• KB swings (heavy)
• B-A-G
• 3 way Box Jumps 
• B-A-G
• Mitts
• Bosu Burpee w/ push-up
• B-A-G
• Tuck-in’s
• B-A-G
• Bear Crawl

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If you are going to be a champion, you must be willing to pay a greater price. — Bud Wilkinson

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“CrossFit: Not Your Average Gym” – CNN Video.

Thursday, 03Jun10

Tabata Boxing

A human timer will determine how much time of WORK there will be at each station…. if you want to know what that means come to the class.   

No rest between stations. …NO REST…. NO WATER….  This class will take you to the Next Level

•  Human Timer (exercise to be determined)
• B-A-G
• Slams
• Ball tuck-in’s w/ push-up 
• B-A-G
• Hit Mitt
• KB see saw press
• B-A-G
• Ball V’s
• Box jumps
• B-A-G

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“We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before.” – James Truslow Adams

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Take Dr. Clay’s nutritional advice.

ROD

Thursday, 27May10

Tabata Boxing

A timed 90 sec of WORK at each station.  The last 30 seconds of each station everyone will do an ab exercise called out by the trainer such as v’s ,bicycles, leg lifts …… 

No rest between stations. …NO REST…. NO REST

• Heavy bag push
• B-A-G
• Slams
• Wall Ball 
• B-A-G
• Hit Mitt
• Tire sledgehammer swings
• B-A-G
• KB bottoms-up curl & press
• Box jumps
• B-A-G

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“Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.” – Carl Bard

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If You’re A Parent Or A Female Athlete Please Read!!!

http://fittwarehouse.com/?p=669

Jessica Pamanian’s 170lb x 3 clean and jerk at the Northeast Regionals by CrossFit Again Faster – video [wmv] [mov]

Thursday, 20May10

Tabata Boxing

A timed 90 sec of WORK at each station.  The last 30 seconds of each station everyone will do a ab exercise called out by the trainer such as v’s ,bicycles, leg lifts …… 

No rest between stations. …NO REST…. NO REST

• Heavy bag push
• B-A-G
• Slams
• Wall Ball 
• B-A-G
• Hit Mitt
• Tire sledgehammer swings
• B-A-G
• KB bottoms-up curl & press
• Box jumps
• B-A-G

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“The great pleasure in life is doing what people say you cannot do.” – Walter Bagehot

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This is for my man, Shane. Check these videos out.

Muscle-up/False Grip Demo [wmv]

100 Muscle-Ups, Ricky Frausto & Joe Westerlin [wmv][mov]

Muscle-up/Squat WOD (Annie) [wmv][mov]

Nasty Girls [wmv][mov]

Thursday, 13May10

Tabata Boxing

A timed 90 sec of WORK at each station.  The last 30 seconds of each station everyone will do a ab exercise called out by the trainer such as v’s ,bicycles, leg lifts …… 

No rest between stations. …NO REST…. NO REST

• Heavy bag push
• B-A-G
• Slams
• Wall Ball 
• B-A-G
• Hit Mitt
• Tire sledgehammer swings
• B-A-G
• KB bottoms-up curl & press
• Box jumps
• B-A-G

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“A person cannot directly choose his circumstances, but he can choose his thoughts, and so indirectly, yet surely, shape his circumstances.” – James Allen

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Thursday, 06May10

Tabata Boxing

A timed 2 min of WORK at each station.  The last 30 seconds of each station everyone will do a abs exercisies called out by the trainer such as V’s, Planks, Bicycles, Leg raises, Crunches …… 

No rest between stations. …NO REST…. We want 100% maximium effort

• Sandbag step-ups
• B-A-G
• Push-ups
• Wall Ball 
• B-A-G
• Hit Mitt
• Squats 
• B-A-G
• DB presses
• Med Ball wall rotations
• B-A-G

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 ” Choosing to be positive and having a grateful attitude is going to determine how you’re going to live your life.” ~ Joel Olsteen

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Nutritional Corner

Homemade Organic KFC Double Down! Damn That Looks Good!!

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 An overview of what’s happening with food industry in the US. This is shocking information!

Where is Michele Obama’s answer to this tragic epidemic.

Thursday, 22Apr10

Tabata Boxing

A timed 2 min of WORK at each station.  The last 30 seconds of each station everyone will do a abs exercisies called out by the trainer such as V’s, Planks, Bicycles, Leg raises, Crunches …… 

No rest between stations. …NO REST…. We want 100% maximium effort

• Box jumps
• B-A-G
• 1/2 Burpees
• Wall Ball 
• B-A-G
• Hit Mitt
• KB High-Pull 
• B-A-G
• DB Thrusters
• Med Ball rotations

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The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives. – William James

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Hamstrung

Most people try to stretch their hamstrings by doing toe touches but if you look closely you will see that there is a lot of lower back stretching going on in the typical toe touch stretch. If you keep doing your stretches this way you will train your body to always stretch your lower back when you are trying to stretch your hamstrings. We want to avoid training our body with (and thereby reinforcing) bad movement patterns.

So if one wants to really stretch their hamstrings without stretching their lower backs, then they have to figure out a way to keep the lower back from taking up the slack.

I offer the following solution to the hamstring problem. This stretch, done correctly, immobilizes the hips and spine and allows the athlete to isolate the stretch into the hamstring muscles.

You will need the following props: a strap and an Abmat. You can also use a belt, jump rope or jumpstretch band in place of a strap and can use a towel or rolled up yoga mat in place of the Abmat.

Lie on your back and place the Abmat or rolled up towel or rolled up yoga mat under your lower back. You want to support the natural lordotic arch. By keeping your butt and shoulders on the floor and your lower back supported, you will limit the stretch into the lower back and limit the movement of the pelvis due to the pull of the hamstring.

Take the strap across the sole of your foot and lift your leg as far as you can without lifting your butt off the ground. The non-stretching leg should remain straight and the toes should stay pointed straight up. Press the sole of that foot into a wall. This will help keep the leg engaged and help keep your pelvis grounded and even.

Do not pull too hard with the arms. Try to remain relaxed and let your shoulders come back towards the floor and the weight of your arms passively pull the strap. Rest your head on the floor or on another Abmat.

Do not be discouraged by how high you lift your leg. This is a difficult stretch and it will reveal the true length of your hamstring. Try not to cheat by lifting your butt. Keep your butt glued to the floor and work on slowly lifting the leg.

Try to notice where exactly you feel the stretching sensation. You should feel the sensation in the belly of the muscle at the midway point between your butt and the back of your knee. Be careful! If you feel sore in the area behind the knee or the buttocks then you might be overstretching the tendons and not the muscle fibers. Try bending the leg slightly at the knee but still keep pushing up through the heel of the foot.

Try to do this stretch daily after your workout while the body is still warm. Do each leg for at least a minute or longer. Breathe slowly and deeply and try to visualize the hamstrings slowly relaxing and releasing.

Was this helpful? Please post your thoughts and hamstring questions to the comments.

Thank you to Allison and Jacinto from The Black Box for modeling.

Thursday, 15Apr10

  Tax deadline today!

Tabata Boxing

A timed 2 min of WORK at each station.  The last 30 seconds of each station everyone will do a abs exercisies called out by the trainer such as V’s, Planks, Bicycles, Leg raises, Crunches …… 

No rest between stations. …NO REST. We want 100% maximium effort from all the participants

• Log jumps
• B-A-G
• Medball Slams…..as fast as you can go (10lb)
• Umpas w/ Medball
• B-A-G
• Hit Mitt
• Mixed Push-ups  (5 reps & switch)
• B-A-G
• 1 arm DB Clean & Press  (5 reps each arm)
• Over-head Lunges  45lbs m/25lbs w

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Paleo-Challenge Begins Today April 15 through May 15 2010

Today marks day 1 of the Nxt Level Paleo Challenge. Those of you that wish to participate must login the comments and tell us that you are participating and a weekly progress report. 

The idea is behind this challenge is to encourage everyone to go strict paleo for 30 days straight, no cheats (planned or unplanned). What a “strict paleo” diet does or does not include can be debated on its subtler points (and we’re happy to answer those questions), but the basics you need to know are the following:

ENCOURAGED FOODS: meats (preferably grass-fed), poultry (preferably pastured), fresh fish & seafood (preferably wild), eggs (preferably pastured or at least omega-3 fortified), vegetables, fresh fruit (& limited dried fruit), nuts & seeds (preferably raw and unsalted). (The organic versions of these foods will allow you to avoid pesticide residue.)

FOODS TO EAT IN MODERATION: minimally processed oils & animal fats (e.g., olive, avocado, walnut, coconut, lard, beef tallow–be aware that some of these are not meant for high-heat cooking but should be used raw) black coffee, tea, wine, beer, spirits, dried fruits (no more than 2 oz./day), nuts mixed with dried & fresh fruits (no more than 4 oz. nuts & 2 oz. dried fruit).

FOODS TO AVOID: dairy (e.g., milk, cheese, yogurt, butter, whey protein powder), legumes (i.e., beans, lentils, chickpeas, soy & soy products, peanuts, green beans, peas), cereal grains & cereal grainlike seeds (e.g., corn, wheat, wheat germ, barley, oats, rye, rice, corn, buckwheat, quinoa, amaranth), starchy vegetables (e.g., starchy tubers, potatoes, sweet potatoes), salt-containing foods (e.g., commercial salad dressings & condiments), fatty meats, soft drinks & fruit juices, sweets (i.e., candy, honey, sugars [sucrose, molasses, high fructose corn syrup, fructose, agave nectar]), diet sodas, refined vegetable oils (especially corn, soy, & canola), foods containing artificial sweeteners, chemical food additives

OK, so the next question is, what are the rules of this challenge? Well, that’s kind of up to you. While I think you’ll get the most benefit from going strict for 30 days (you need at least that much time to notice the changes in how you look, feel, and perform), we’re not trying to exclude anyone from partaking in the challenge. So if you want to do “moo-paleo” (i.e., paleo plus dairy), we still want to hear from you. If you’re just cutting out grains, we want to know how it’s going. If you’re giving up dairy but still eating dessert, don’t be afraid to chime in. Some people thrive on a black-or-white approach, others need to baby-step their way into better eating strategies.

If you’re already paleo, what’s in this challenge for you? Plenty. When was the last time you tried a new type of meat or a new way of preparing a vegetable? Can you dial in your diet even further by shifting towards more grass-fed beef while cutting out the occasional lunch meat? Perhaps experiment with a low-carb or very-low-carb paleo approach to see if your energy levels change? Or play with your macronutrient ratios, a la the Zone and see what happens (whether weighing and measuring or simply eyeballing)? We want to hear from high-level paleo people such as yourself–you’ll serve as great inspiration to the paleo noobs, believe it or not.

So if you’re in, please declare your intentions in the comments on this post. Let us know if you’re going strict or partial, but decide what you’re going to do and stick to your guns!

Lastly, I’d like to encourage some real-world group activities during the month (and perhaps at the end of the 30 days to celebrate). I’ll leave that up to you guys to discuss in comments here and throughout the month via blog comments since so much of this challenge has been reader-driven. Thanks for being such an intelligent, curious, thoughtful community of folks.