We are cancelling Saturday’s class on 2/23. We are joining up with CrossFit Gordon and CrossFit Fairport and CF Gordon at 8:00 am. If you want to workout please show up. This is not a competition per se as it is a gathering of like minded athletes. Come out it will be fun.
Warm up 20 min
5 pull ups
10 push ups
0ly warm up
30 squat cleans
30 pull ups
800 meter run
We are currently participating in a Whole 30 challenge. What is whole 30? Well, it is totally clean eating i.e. “Paleo” for 30 days. No substitutes, no cheating , no excuses….just make a commitment and do it! It is as much about discovering your cravings and behaviors around eating as it is a diet. I highly recommend everyone try this. if you honestly can’t go 30 days without sugar, bread, cheese, alcohol…etc then you may be sabotaging your health. Now…don’t get me wrong, I am not saying you have a a problem that needs professional help but realizing that you may make choices that are less than healthy for many reasons that may or may not be valid. As Americans our lives are busy and it takes a tremendous amount of effort and planning to eat this way…so occasionally…yeah…we eat something quick, easy and tasty. Also, sugary treats are delicious and ok once in awhile. I have discovered that I really crave sweetness, whether it be ice cream, fruit, dried fruit (esp hard for me), flavored creamer, even breath mints (artificial sweetener…even worse). Ever time I pour a cup of coffee I start to say “what the hell…just this cup I will use creamer..and justify that it’s only once…won’t hurt anything”. Well…thankfully I have not caved in and we are on day 14.
Overall, I feel great. I am eating no added sugar, drinking less coffee and have more energy. Even if you didn’t start when we did I will help you get started and can send you an email with the contents of the whole 30 program. Just let me know. Good luck.
Please visit a blog that my daughter started, 30dayscaveman.blogspot.com
New Years Eve we will have classes at 6:00, 7:00, and 9:30 am. The evening classes are cancelled.
New Years Day we are going to do “Murph” at 9:00am. We will stagger the starting times to accommodate everyone. Happy New Year.
Since we finally got some snow I thought I would re-post this video I did last year. I see patients every year because they hurt their lower back shoveling snow. If done correctly not only is shoveling safe it is actually a pretty good functional fitness workout. Check it out.
<iframe width=”560″ height=”315″ src=”http://www.youtube.com/embed/J4dpPmVdG2w” frameborder=”0″ allowfullscreen></iframe>
arms in disgust
rotator cuff dumbell rotation 5 lbs
10 push ups
20 walking lunges
15 back extension
mobilty: 5 min foam rolling. Concentrate on thoracic extension
1 x 5 shoulder press
3 x 5 push press
5 x 5 push/split jerk
The snow storm will not affect class times today. Monday 12/31 schedule 6:00, 7:00, 9:30 am, no afternoong/evening classes.
skill: 1 or 2 challenges
5 bear complexes
add weight each round to “the bear”!
If you have purchased the 10 CrossFit classes through Living Social please allow me to extend a hearty greeting to you! Congratulations, CrossFit is an amazing training program that changes people’s lives. I hope you are one of them.
First thing is to call 857-2506 and I will schedule you to come in for a first time evaluation. This may be one on one or a small group setting. It allows you to see the facility, meet the staff and ask any questions about the program. It gives me a chance to see what level of fitness you have so I can scale the workouts according to your ability.
Then, you can choose a time that best suites you. Some classes are more advanced than others so we will find one that you will be comfortable and excel in. If there are times that might work better for you please let me or someone on the staff know. We add class times according to feedback from our athletes.
I look forward to working with you. if you have any questions or concerns please feel free to contact me, firstname.lastname@example.org. Also like us on Facebook, Catalyst Health Group/CrossFit CHG. I tend to post most of my current information on Facebook.
15 min AMRAP
Note!!! I may need to cancel Friday 12/28 5:30 pm class. Check back for confirmation.
Warm up x 3
50 jump ropes
10 kettlebell swings
10 hang snatches
strength: 5 x 3 deadlifts
21-18-15-12-9-6-3 sumo-deadlift high pulls
3-6-9-12-15-18-21 wall balls