Thurs. Jan. 7

21,15,9:
Deadlift (225/135)
Burpees

Strength:
Push Press
3-3-3-3-3

*If the weather gets bad, I will post and email you all concerning closing.


From CrossFit Evolution


The Benefits of Crossfit
5 Self-Improvements from Crossfit Training.

1. Physical Health = Sickness and injury free
2. Mental Health = Stable and happy, motivated
3. Fitness = Accomplish anything, anywhere, at anytime
4. Appearance = Look good
5. Life = Enjoy it to the fullest: the people, the places, the moments

That may seem like a tall order for a gym, but not THIS gym. Every single member of our gym feels the benefits listed above. You are only required to do 2 things. You must show up for the training and you must always do your best. That's it.
Feel better, look better, perform better, BE better.
Improving Mental & Physical Health
Step 1: Moving from Sickness to Wellness.

I believe that most people do not realize that there is a scale that goes from sickness, to wellness, to fitness. And it IS in that order. Sickness can be defined as having a disease, a bacterial or viral infection, or simply not being absolutely perfectly well. How do you know if you are not well? For starters, do you take any medication? Are you over or under weight? Are you achy in muscles or joints? Does your back, neck, knees, or shoulders hurt? Do you have frequent headaches? Are you depressed? Do you just "not feel right"? If you make excuses for the way you feel everyday...then you ARE sick. And it's high time for you to get well.
To get from sickness to wellness will require some work on your part, let's face it, alot of work. If it was easy, then everyone would be well and our insurance premiums would be better. The most important thing you can do is to get started today, at home or wherever. Just get started. Evaluate where you are now and decide where you want to be.
Start by building on a strong foundation of better nutrition and basic exercise. Proper nutrition will go a long way to helping you feel better, deal with stress effectively, and assist your body's immune system. You may even find that you will sleep better and feel more refreshed. There's also a chance of having more energy and more enjoyment in life.
So, what nutrition plan? We always advocate Paleo, but for now, let's not get hung up on what, how, why. You already know what to do. Eat lean meat (includes fish, seafood, poultry), lots of veggies and fruits, and add olive oil. Unless you live in a cave, everyone has heard of this. Just focus on eating those foods MOST of the time. Just do your best and if you fall off track, just get back on. You also know what is bad for you. So eat less of that. Just do it.
Many of our members are on Paleo, and have had wonderful results. Keeping a logbook and being held accountable is effective. Proper diet can stabilize your mood, clear your thinking, relieve stress, fuel your workouts and your day, stabilize your weight, and help your body and muscles recover faster.
Now on to basic exercise. If it's been a while, start walking, anything, just start doing something EVERY day. There are enough hours in a day for you to get in 15-30 minutes of exercise. Stick to some bodyweight classics like push-ups, sit-ups, squats, lunges, running, and jump rope. Start in your living room, your yard, or even your local "I don't know your name unless I scan your card" gym. When you feel ready, increase the intensity of the exercise.
If you want more guidance and motivation, or want faster and better results, then come see us at our High-Performance gym. Check out our workout-of-the-day to see what's going on. You can just come in and start, you don't "need to get ready" for it. That is what scaling is all about. Doing Crossfit training here, allows you to commiserate, compete, and support others in an atmosphere of professional training in which the focus is on form, technique, and scalability, to each and every person. This means that the focus is on YOU and your performance.
Our high-intensity training, scaled to each individual, causes physical and mental adaptations quickly, that you will not expect. It is the beauty of this programming. Lots of varied, full body, functional movements that make you stronger, faster, and more powerful. The camaraderie and competition build strong character, friendship, and assertiveness.All of this will make you feel better physically and mentally.
Improving Fitness (Super Wellness)
Step 2: Moving from Wellness to Fitness.

On to the next step. You are not sick, you are well, but that is not enough. Many people say they are fit, in actuality, they are merely well. To be fit, is to be thriving and moving forward, progressing. If you are not progressing, then you are merely surviving. To move from wellness to fitness requires a commitment to nutrition and consistent bouts of intense exercise.
Your nutrition MUST be squared away. You need to be following a Paleo diet at the minimum. Want more? Put your Paleo food into Zone proportions, it'll drive you and your family insane (albeit temporarily) and give you the BEST performance and bodyfat results possible. Is it worth it? YUP. Is it a pain in the ass? YUP. Should I still do it? Only if you are willing to weigh and measure everything that you put in your mouth AND willing to write it all down in a food log.
Without that food log, tweaks can't be made. Tweaks are essential to breaking plateaus, switching from losing fat to gaining muscle, and to learn how your body works best. Members with the best nutrition success, all kept food logs diligently and shared them for feedback.
Taking exercise to the next level requires you to ask yourself what you want out of life. I call this "Mediocrity Vs Bad-Assity". Where do you want to be? Why settle for "okay", when you can be more and do more? Made your decision? Good. "Bad-Assity" is an attitude, a state of mind. It is a physically and mentally strong body that endeavors to accomplish great things.This is super wellness or fitness. It is the ability to do well at anything, at anytime, anywhere.
This requires consistent training at varying levels of intensity, but always with 100% of your best effort. This demands the learning and application of new skills and techniques. This results in new personal records and the aquisition of feats thought impossible (muscle-up anyone?). This is "Bad-Assity". This is Super Wellness. This is Fitness.
When you finally squash a workout that used to lay you out on the floor...the feeling of elation that comes from that moment spills over into the rest of your life. You will see life in a new way. You will be compelled to do more. You WILL be changed. That may sound like BS, but walk into our gym at anytime and ask anyone if Crossfit changed their life. Be specific, ask them how. I guarantee that they'll be more than happy to share.