Antioch CrossFit: April 2011

New Class Update

For the week of May 3, the 8:00 a.m. class will be on

Tuesday, Wednesday and Thursday.

Then effective May 9, it will be on Monday, Wednesday

and Friday.

April 26, 2011

Taken on 4/19/11

Warm Up/Stretching:

4 Inchworms width of mat (up/down=2)

Then

5 Push ups

10 Squats

15 Mtn. Climbers(slow for stretch L/R=2)

2 Rounds

Skill:

Floor work for proper handstand positioning

Handstand holds

WOD:

45-30-15

Kettle bell SDHP (#53/#35)

Jump Box

Push Ups

April 25, 2011

Everyone showing some love for Jess!!!

Warm Up:

Run and jump rope

High Knees

Butt Kicks

Karaoke

Toe Touch

3 rounds (back/forth=1)

Strength:

Bench Press 3 x 5

(40%, 50%, 60%)

WOD:

10 Overhead squats (#65/#45)

Run 200 meters

AMRAP in 12 minutes

Warm Up:
The Official CrossFit Warm Up

WOD from CrossFit.com
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (subsituted)

What is CrossFit?

First, lets get the technical terms used by CrossFit and what they teach as their definition.

“CrossFit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity.”

“CrossFit is a fitness program focused on maximizing 10 areas of fitness. Strength, cardiovascular/respiratory endurance, power, speed, stamina, flexibility, coordination, agility, balance, and accuracy. In other words, general all-around athleticism.”

CrossFit is a broad and inclusive program encompassing the standards you would expect; weightlifting, body weight exercises, and traditional cardio. However what CrossFit added were sometimes forgotten areas in what we call ‘Globo-Gyms’. Those are Olympic lifting, climbing, throwing, basic tumbling, and gymnastics. It taxes both the aerobic and the anaerobic energy systems. CrossFit focuses on whole body, functional movement patterns that occur in activities of daily living. Core strength is a foundation of the program. CrossFit makes us better general athletes and allows us to specialize outside of the gym, be it on the track, the court, at home or the streets.

Everyone can do CrossFit but CrossFit is not for everyone. Lets be honest, CrossFit is hard work. There is no book reading, no TV watching and definitely no static/isolated exercises in here! The people who thrive in CrossFit are committed to hard work, dedicated to consistency, willing to try without fear of failure, and eager for challenge. Rarely will you do the same workout twice. Routine is our enemy and will lead to mediocrity, complacency, and injury. Now the next part is key; CrossFit is a training program that can be tailored to suit ANYONE and ANY fitness level.

So to sum it up in my words and what I will use to explain CrossFit when asked…

CrossFit is an ever-changing fitness program done at high intensity that prepares us for everyday natural movement that can be scaled to the need of the athlete.

By using constantly varied, functional movements executed at high intensity, we can improve the physical fitness, or what we call general physical preparedness, in everyone from elite athletes to sedentary office workers and kids to seniors. So now that you know CrossFit is for everyone, why aren't you in here? If you are, why aren't you bringing in everyone you know?!

New Morning Class

FINALLY...starting May 3, AC will be adding the morning class back to the schedule. We will be posting the class time by the end of the week.

For returning members your fee will be due that day.

April 21st, 2011

Warm up:

Samson stretch

Overhead squat with PVC

Sit ups

Back extension

Pull ups

Dips

3 rounds of 10-15 reps of each

WOD:

Grace (95/65)

30 Clean & Jerks for time

One Year CrossFit Anniversary & Athlete Spotlight - Stacey (with an e) Phillips

Happy one year CrossFit anniversary Stacey and Dave!!!

Name: Stacey Phillips

Nickname: Pain in the ass

How did you hear about Antioch CrossFit? My friend Davida; who belongs to Diablo CrossFit, invited me to attend one of her classes... I was hooked from then, and began to research where they had CrossFit in my area! I got lucky when I realized my son could do Kajukenbo (Karate) while I worked out! It was a win-win situation for me and my family!

How long have you been CrossFitting? One year

What do you like about Antioch CrossFit? The people! Everyone is always so encouraging! The workouts are usually short, but exhausting... The intensity is high and when you’re done you feel a great sense of accomplishment.

What is your favorite WOD/lift/movement? This is difficult, there are so many different workouts I enjoy! I have learned so much! Before CrossFit "lifting" wasn't even a part of my vocabulary!

What is your least favorite WOD/lift/movement?
This is easy... I hate double unders and box jumping!!!!

What are your short term and long term goals? My short term goal is to run a full marathon this year... And long term goal is to master all the difficult exercises that I dislike. (like double unders)

How has CrossFit changed your life? I had the worst personal year in 2010... And if I had not had my CrossFit workouts, and CrossFit family, I might have stayed in bed the entire year feeling sorry for myself. My husband CrossFit also, so when I was down and didn't want to go, my family would encourage me to go with them. And I have made some very close personal friends that share the same interests as my family and I.

What motivates you? Honestly, competition... I am very competitive, and enjoy getting a work out and being able to compete at the same time!

How would you describe the culture of Antioch CrossFit? Like family... Encouraging, helpful, knowledgeable, fun!

Words of advice for new members: Don't EVER get discouraged, you WILL get there if you keep at it! It took me a year to do kip pull ups, and I am STILL working on the dreaded "double unders"! You WILL be sore... Welcome and expect it, this lets you know you are working hard and building the muscles that help you lose fat and feel great about yourself! Don't ever to be afraid to ask the trainers for help with specific exercise and stretches, that is what they are there for! They enjoy helping you get to your best!

April 20th, 2011

Warm up:
Hip openers
Quad/hip flexor stretch
Shoulder mobility

Skill:
Pull ups

WOD:
AMRAP in 7 minutes
5 KB/DB snatch
10 Knees to elbows
15 Push ups

What is Paleo?!

I get that question every time I am out with friends and tell them what diet I am on. Here is my condensed version of what Paleo is so next time if someone asks, you'll be able to give them a little insight into your diet.

Paleo is the missing link in your journey to getting the RESULTS you want. Paleo will change everything. Let me simplify it for you. Most people work out 5 times a week at the most; now even if you only eat 3 meals a day with no snacks, you will eat 21 times a week. What will affect your body more? 5 or 21?

Paleo is nothing processed. It comes from the Paleolithic era where the hunter-gatherer had to eat hunted meats and gathered vegetation. There was no bread, sugars and pastas that the modern world has brought us. We are just eating what our ancestors ate and what our bodies are meant to breakdown. So instead of having to waste energy on breaking down processed foods, our body uses the most natural fuel thus giving us more energy and better RESULTS.

Here are the Basics of Paleo do's and don'ts

Green light:

Lean meats (ideally, grass-fed, free-range)

Fish

Veggies

Nuts and seeds

Some fruits (has natural sugars)

Off limits:

Dairy

Sugar

Legumes (no peanuts, since they're a legume)

Grains (no corn)

Starch (no potatoes)

The key to it all is to pay attention to how your body feels when you consume each food. Remember this is just a guide. Helpful information is everywhere on the internet.

Here are some links to get you jump started!

http://everydaypaleo.com/

http://www.health-bent.com/

http://www.mypaleokitchen.com/

http://paleoblocks.blogspot.com/

http://feastingonfitness.blogspot.com

http://paleochix.com/

http://feedmepaleo.blogspot.com/

http://www.sweetcheekshq.com/

http://thelabelsayspaleo.com/

http://www.marksdailyapple.com/

There is a plethora of info.