Be sure to reserve classes. Click on this link from your smartphone to download the app if you don’t have it yet: ballstoncrossfit.zenplanner.com Dr. Doug Gold from Full Motion Life and Sport will be treating athletes for free from 5-6pm. Reminder – free nutrition seminar Tuesday 6:30pm (there won’t
THE TRUTH ABOUT ABDOMINAL TRAINING AND BODY FAT Abdominal training is one of the most misunderstood endeavors of all time. Out of all the muscle groups (sans the buttocks), read any Internet or...
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD "CrossFittness" 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of...
@CFR5 On-Ramp Class #4 Skill Review: MB/Barbell Clean Font Squat Rower Mechanics Double Unders (Dubs) New Skill: Kipping Pull Ups KB Swings Wall Balls W.O.D.: 9-6-3-6-9 Pull...
Max Effort Lower Strength Back Squat (Max Reps, 1 attempt (45,35)) WOD "CrossFittness" 1-2-3-4-5-6-7-8-9-10 Hang Cluster (75,55) After each round complete 1 round of...
http://fitnesshq.com/7-reasons-to-try-crossfit-in-2015/ Come try Crossfit at CrossFit King of Prussia in 2015!!
CrossFit is now a thing. CrossFit “Boxes” (aka gyms) have been springing up like weeds all over the the country and you won’t have to look far to find one near you. And surely you’ve heard someone talk about it. That is the second favorite thing CrossFitters like to do: talk about CrossFit. The f…
Box Brief 1.28.15 - Expert Dave Newman dissects the double-under and offers tips that transfer over to triple-unders???!?!? Click the link below http://library.crossfit.com/free/pdf/CFJ_2014_12_Double_Achauer2.pdf
Raleigh CrossFit
Review: Nicole Capurso's Flex Dieting Seminar at CFW Last week we hosted Nicole Cupurso and her Flex Diet seminar. I was very impressed. Nicole is not only a top weightlifter and CrossFitter (Team The Outlaw Way / Competitive Edge Performance), she speaks well and articulates the important parts of the Flex Diet and how to use it to reach your goals. First off... allow me to address the donuts. If you don't know, Nicole and many of her Flex Diet friends make jokes about eating donuts. They are NOT saying you should eat donuts, or other junk food, daily. Instead that it is ok to have one every now and then. The Flex Diet gives you a threshold... a specific number of grams of carbs to fit your donut into and therefore keeping the donut from derailing your goals. Most of you know I promote eating clean food... "Paleo" foods, if you will. I have tried to explain for years that the eating "Paleo" does not mean eating low carb or even that you should be. Granted some of the Paleo Purveyors did push a low carb version... that's dumb. Rather, you should eat the carbs, protein, and fat you need to accomplish your goals. No more and no less. I ate Paleo while training for an Iron Distance triathlon last year... I weighed ~225lbs so I sometimes ate 500+ grams of "paleo" carbs (fruit, potatoes, rice) to fuel each training day. Understand the difference between counting your macro nutrient intake and eating healthy are not always the same thing. For you Paleo freaks... you know, you guys and gals who eat a SUPER STRICT, 100% EVOLUTIONARY, CAVEMAN, PRIMAL HUNTER diet 80% of the time... what Nicole teaches is pretty much what you are already doing, only it quantifies it and keeps you from having to lie to yourself about being such a healthy hunter gatherer. Moving on... the Flex Diet is a pretty simple way to figure out how much you should eat per day. The equation uses a multiple to adjust for your specific goal fat loss, performance, weight gain, etc.). I prefer the Flex Diet approach over The Zone to lining out the number of grams of protein, carbs, and fats to the Zone. It is a more practical and less confusing approach that I think more people can apply and stick to. Ultimately, sticking to a diet is most important part to your success with it. If losing weight (fat) is your goal, I highly recommend it. Most people I work with have no idea how many calories they eat each day, much less how many grams of protein, carbs, and fat. It blows my mind how many adults actually eat like year old children... they literally have no idea that they reason they are fat and unhealthy is they have Poptarts for breakfast, nachos for lunch, and pizza for dinner. When they add it up and find out they typically eat less than 50 grams of protein and more than 300 grams of carbs each day, it is an eye opener. The Flex Diet will force you to learn to plan your meals and give you clearly defined numbers of each macro you can consume each day. Some coaches and nutrition "experts" scoff at the Flex. They forget that the average person, just starting to diet, cannot gauge their food intake like we do. For a beginner, weighing, measuring, and counting is a great way to get educated on eating and dieting. I don't care which method a person uses to diet if it works. The bottom line... Nicole presents the info in a clear and concise manner. I highly recommend you attend when she is in your area. If you want to know more about implementing the Flex Diet now, hit me up. Or contact Nicole... she does online coaching at a great rates.
Raleigh CrossFit is gearing up for the 2015 CrossFit Games Open. Stop thinking about doing it and register to join us!
Clean Eatz, Wilmington's favorite healthy place to eat is two years old today! Swing by and get a great meal made from the best ingredients and congratulate Don and Evonne! 203 Racine Drive
Row, row, row! CFR5's athletes hit the rowing hard this morning in our METCON: “Bombo Genesis” 2000m Row Then, 30-20-10 Dubs (x3) Sit Ups *20min time cap
Great Community!
GROUP CLASS MALE Level 1 – Goblet Squat; 4 x 6; r 1min Level 2 – Front Squat; 4 x 4; r 2min Level 3 – Front Squat; 4 x 1-2; r 3min FEMALE Level 1 – Goblet Squat; 4 x 8; r...
GROUP CLASS MALE Level 1 – Goblet Squat; 4 x 6; r 1min Level 2 – Front Squat; 4 x 4; r 2min Level 3 – Front Squat; 4 x 1-2; r 3min FEMALE Level 1 – Goblet...
Oak City CrossFit – WOD Barbell Rows; L’il Chipper on Wednesday! Barbell Row (3 Sets of 8 ) Five pounds heavier than last week if you can. (No Measure) 10 Minutes of Goal Work Work on...
Shoulder press 2×2-3 @ 93% Amrap push press @ Strict press weight x 2-3 1min rest between 16 min EMOM Pull-up/ctb-pick a number Push ups-pick a number 5 Rds 1 min row for cal 1 min rest *Record total cal 1970-01-01
CrossFit RDU
There will be NO Endurance WOD tonight. Reminder: The 919 Nutrition Challenge kicks off this we...
6am Jon p 155pr, 6:08rxKing 130, 6:59rxJill c 75 pr (old 1rm!), 7:16rxTheresa 55pr, 7:49 10#Mike s 95, 8:57 14#Welcome Theresa!! Today was her first class!! -steph for Jason
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 21 – 15 – 9: Deadlift (275/185) Box Jump (30/24) Time cap of 10 minutes
Started at the bottom! #footwork #strength #progress #ropeclimbs #crossfit #cfinvoke #cfiathlete #cfibootcamp #training #fitness #getfit
@raleighrawjuice put in serious work today! #burpees #cfinvoke #cfibootcamp #fitness #cfiathlete #crossfit #thrusters #stayfit #healthyliving #change
Have you ever thought of what you would be doing if you were not involved in CrossFit? I have wondered…
Lots and lots of pr's today. Keep it up! Hard work does pay off.
Krav Maga kickoff this Saturday at 12pm! FREE CLASS! You should try it! WOD Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 21 -
WOD 01 28 15 P A. SC Thruster – Build to a max in 6 sets B. Clean high pull; 3,2,1; rest 2-3 min – HEAVY, straps okay C. AMRAP [9]: 3-6-9-12.. Thrusters (95/65) T2B D. With same clock as C:...
Beginners Class was a blast to coach tonight ...as always! We had all different levels and a bunch of new faces in the mix. Energy through the roof - keep it up everyone. Brutal but Fun. Deadlifts / Sprint team workout. Also welcome to Rob who joined today, glad to have you on our team!
Wednesday's WOD http://www.crossfitgastonia.com/w-o-d
CrossFit Gastonia - W.O.D -
You guys all rocked tonight! Way to push yourselves. I had a blast coaching you. See you on Tuesday! - Julie :)
Bootcamp, Bootcamp WOD | 8:00 pm by Cathy Baad | 0 Comments
Bryce performing a push press.
Wednesday Squat Clean and Jerk (1 rep max) 20 mins Metcon (AMRAP - Rounds and Reps) 12 min Amrap 10 Shoulder press 95/75 20 front rack alt lunges 95/75
Endurance, Endurance WOD | 6:48 pm by Barrett Pack | 0 Comments
Raleigh CrossFit
Raleigh CrossFit
It is that time of year again. The comfort zone is just a place where dormant stale people live. Last year I personally witnessed more than a dozen PR's by doing nothing less than putting themselves out there and pushing through their comfort zone. Also this year, something new...a scaled division?? READ UP AND GET SIGNED UP! We will be doing each WOW on Friday (the day after it is released)! http://games.crossfit.com/article/whats-new-2015
Learn about the changes to regionals, as well as new additions to the sport.
Have no fear! Kill Cliff Berry has been ordered and is on the way!
Another 3 for 3 pr day.
Loving the new racks! Thanks MuscleDriver USA! #poweredbymdusa
Ok y'all, we're giving Yoga another go! Poll Question: What day/time would you attend a yoga only class at SCCF? A- Saturday @ noon B- Sunday @ 9am C- sunday @ 10am D- other Respond in comments'
The Open is coming! The Open is coming! Be prepared! And register for Team CF Durham! http://www.jtsstrength.com/articles/2015/01/26/7-principles-prepping-2015-crossfit-games-open/
It’s that time of year again. Registration for the 2015 Open is upon us, and CrossFit athletes worldwide are gearing up to prove their fitness. This article aims to provide strategies and suggestions for athletes of any level who are taking on the Open this year. 1) Train through the Open, not for t…
This week's Nutrition Talk Tuesday blog by Whitney discusses the importance of protein intake! Don't forget, this Saturday at 9am Whitney is hosting a Nutrition Seminar, the "10 myths to weight loss". Anyone is welcome to attend.
Optimizing Protein IntakeNutrition Talk TuesdayPosted by Whitney Money, R.D. on Tuesday, January 27, 2015 10:15 amProtein is a crucial part to our diet! Protein is made up of amino acids and amino acids are the building blocks of muscle tissue. Protein should be about 15-20% of our daily intake (1.6…
Pr's in the house. Dee pr'd her deadlift, back squat and shoulder press.
Virtual shoveling getting ready to start. 6am folks what did you think? Want to do this: a) never b) in a month or 2 c) a few times a year
1/27/15 – 8:30am Class Trial Run http://wp.me/p2DLR3-120
RANT Reminder! 6:30pm we have our Deep Stretch Yoga class! Feeling all the front squats or deadlifts? Stretch it out! As a result of the surveys you all filled out, we are going to do a trial run on an 8:30am All Levels Class on Tuesdays and Thursdays. This is going to start next week on Tuesday, February 3rd and will go for two weeks. [ 158 more words. ]
PSA: Although we will "test" front and back squat this week, I do not expect big numbers, from anyone who has been consistent with training, due to the high intensity of CF Open metabolic work we have on the schedule. I.E. don't get frustrated if you don't PR on everything or anything, look at the big picture and have confidence in the squatting volume under our belts.
South Charlotte CrossFit – CrossFit WOD View Public Whiteboard Metcon (Weight) 6 x 3 Tng Push Press, AHAP Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Goblet squats 10 Russian KBS 5...
http://crossfit-dilworth.com/tuesday-wod-1-27-15/
SKILL: T2B – 10 Min EMOM Review Hollow to Super/Kipping Technique then EMOM 4-10 reps 14 Min AMRAP: 14 Alt. Pistols 14 KBS (24/16) 40 DUs
SKILL: T2B – 10 Min EMOM Review Hollow to Super/Kipping Technique then EMOM 4-10 reps 14 Min AMRAP: 14 Alt. Pistols 14 KBS (24/16) 40 DUs
CrossFit | 9:00 pm by Liz | 0 Comments
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