WOD 5.23.15

May 22, 2015 | Posted in Daily WOD | By

Workout of the Day 5.23.15

Skill of the Day 

None

Strength Work 

None

CrossFit WOD

Friends and Family Day

Coach of the Day!

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WOD 5.22.15

May 21, 2015 | Posted in Daily WOD | By

Workout of the Day 5.22.15

Skill of the Day

Free Standing handstand 1 minute total

  • Try to walk

Strength Work 

Bench Press

  • 5 X 5 @ 80%

CrossFit WOD

4 Rounds for Time:

  • 5 thrusters 65/695
  • 10 Overhead squats 65/95
  • 15 burpees

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WOD 5.21.15

May 20, 2015 | Posted in Daily WOD | By

Workout of the Day 5.21.15 – Support your Favorite Team!

Skill of the Day 

3 Rounds

  • 1 minute plank (front, left, and right side)

Strength Work 

Clean + Front Squat 5X5 @ 80%

CrossFit WOD 

15min AMRAP:

  • 25 meter Tire Flips
  • 50 meter Sprint
  • 25 Mountain Climbers

Coaches of the Day!

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Magical Green Powder

May 20, 2015 | Posted in The Word | By

By: Trice Sweet

My favorite aspect of nutrition and the research behind it, is that’s it’s always changing. Our society has gone from loving eggs, to demonizing their cholesterol, to now understanding more about why we actually should be eating this protein-filled nuggets. We’ve spent time trying to understand grains versus whole grains, making them the foundation of the food pyramid, and then realizing that wait, maybe this shouldn’t be our starting point. Soda is finally transitioning from a family-favorite to a health hazard, and with the overwhelming sugary evidence we’ve come across, there’s not much to argue with.

The list could go on and on about what organizations like the FDA and (mainly) the USDA has deemed safe and healthy for consumption, how they’ve taken back claims of earlier scientific research, or how many times I’ve gotten excited about a new peer-reviewed journal about the effect of sugar on mice and their weight.

But that’s what’s so fascinating – we latch onto trends that trickle down from our government regulations, from a blog post that went viral, or something we heard someone say that one time – and we have been for years. But there is no clear cut answer, and the human race will probably always be searching for the secret combination of foods to make us live the longest, feel the best, and most importantly, take barely any effort.

So when I heard about this matcha tea craze, the new trend among my Facebook peers for quick weight loss, I thought about how funny people are. How we think we’ve found the secret, how this tea, that has already been around for centuries, has randomly found its way onto my news feed, because you guessed it, it’s super trendy.

Matcha Mania: How Do You Make Jeff’s Secret $.80 Starbucks Drink, Again?

What is matcha tea?

Matcha tea is a special powdered green tea used in Japanese tea ceremonies. Yep, that’s it. Just green tea.

How is matcha tea any different?

Catechins, are found in green tea, and are a group of polyphenol compounds found in the leaves of green tea. Of the many polyphenol compounds found, tea catechins—particularly those found in green tea—have been found to possess antitoxigenic and antimutagenic properties and may exert disease-preventing effects against hypertension. There has also been evidence linking the antioxidants in green tea against certain (and numerous) cancers.

Additionally, there is something called L-Theanine in matcha tea which is linked to a “calming” effect, which works harmoniously with the caffeine. The caffeine in matcha is also different from the caffeine in coffee. It has a slower release than the caffeine in coffee, which provide steadier energy levels.

In fact, in a recent study (2009) the highest amount of methylxanthines were found in the powdered green tea (matcha).

What are methylxanthines?

You may have heard it referred to as Xanthine if you’ve ever known anyone with COPD or related issues. It’s one of the doc’s first go-to medicines to increase lung strength and relax airways for patients. The best part? These methylxanthines are found in green tea.

Why the craze?

Matcha tea has been around for centuries, but it’s popularity has significantly increased over the past two years. It’s easy to consume, is now being introduced at popular coffee shops like Starbucks, has had a huge surge on social media and in sales, and is becoming a topic of conversation among health enthusiasts.

The craze behind matcha is a simple, cyclical trend that will probably fade out, just like the other fads have in the past. Why? Because eventually people figure out that the quick fix was never really a fix in the first place, and attempt to find yet another solution. That’s not to say that matcha isn’t good for you (because look at all of those benefits!) but without good sleep, adequate exercise, and real, whole foods, you’re never going to achieve the health and fitness goals you’re looking for.

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WOD 5.20.15

May 19, 2015 | Posted in Daily WOD | By

Workout of the Day 5.20.15 – Midweek Madness

Skill of the Day 

Coach’s Choice

Strength Work 

Press

  • 5X5 @ 80%

CrossFit WOD

3 Rounds for Time:

  • 10- Cleans 95/135
  • 30- Double Unders

Coaches of the Day!

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WOD 5.19.15

May 18, 2015 | Posted in Daily WOD | By

Workout of the Day 5.19.15 – WOD Time Challenge

Skill of the Day 

6 Rounds, 30 seconds on, 30 seconds off

  • L-Hang from rings (false grip)

Strength Work 

Deadlift + RDL

  • 5X5 @ 70%

CrossFit WOD

10 to 1 reps of:

  • Bench Press 75/135
  • Muscle ups

Coaches of the Day!

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WOD 5.18.15

May 17, 2015 | Posted in Daily WOD | By

Workout of the Day – Monday 5.18.15

Skill of the Day

6 Minute EMOM

  • 15 Double Unders

Strength Work 

Back Squat 5 X 5 @ 80%

CrossFit WOD

7 minute AMRAP of:

  • 10 Kettlebell Swings 35/53
  • 10 Ball Slams

Coaches of the Day!

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WOD 5.15.15

May 14, 2015 | Posted in Daily WOD | By

Workout of the Day – Friday 5.15.15

Skill of the Day 

Free standing handstand

  • 40 seconds total
  • Try to walk

Strength Work 

Bench Press 5 X 1 @ 90%

CrossFit WOD

5 Rounds for time of:

  • 25 meter walking lunge
  • 15 handstand push-ups

Coaches of the Day!

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WOD 5.14.15

May 13, 2015 | Posted in Daily WOD | By

Workout of the Day – Thursday 5.14.15

Skill of the Day 

3 rounds

  • Pull-ups (max reps)
  • Rest 1 minute, repeat

Strength Work 

Clean + Front Squat

5 X 1 @ 90%

CrossFit WOD

10 Rounds of:

  • Sit-ups
  • 10 meter bear crawl
  • 10 push-ups
  • 10 meter crab walk

Coaches of the Day!

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Results, Regrets, and Realism

May 13, 2015 | Posted in The Word | By

By: Jeremy Warner

In the quest for great fitness, a better looking naked body, or improved human function, there can be many reasons our life train gets derailed. We find excuses each and every day to justify our actions. These justifications may be positive and aid us in our quest, but more often than not, they lean towards negativity and create “the why” for our newly justified failure.download (1)

As responsible grown-ups with various career fields, significant others, children, school, friends, and other random events that fill our schedules, it is far too easy to become caught up in the rat race of life. This rarely contributes to the goals we have set for ourselves in the world of fitness. “I want to lose this fat…insert body part here” is the last thing on our mind as we attend a friend’s wedding, or a night out on the town. So a shift in our goals is necessary so we can measure results, avoid regrets, and maintain a sense of realism in our quest to achieve a better self.

Step 1 – We must set realistic goals.

It is not enough to say I want to be skinny, or I want to be strong. We need to define these goals and set a realistic timeline for each of them. I want to have a 400 lb. Back Squat, run 7-minute mile, and complete 25 rounds of Cindy at a body weight of 175 by the end of September. This sets an achievable number on various tests of fitness. Each of them has a definitive finish line that one can work towards, not just an idea that may be altered with time.

Step 2 – I have to measure my progress.

If I do not record the results of my training, my food intake, my mood, or how well I slept each night then how can I know what variable is sabotaging my mission? A diary, training log, or even a fitness app are all great tools to keep us honest and provide feedback on our journey.

Step 3 – Celebrate small victories.

Do not be so hard on yourself. Each milestone once conquered, no matter how small, is one step closer to the finish line. If we lose ourselves on the journey, ignore friends and family, avoid that restaurant with the amazing cheesecake, or get anxious every time we see a scale then what is the point of doing all of the work?

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The lesson here is to enjoy each day, live not for regrets as a small dose of realism can get you back on track to the results you seek. Enjoy the feeling of being alive, your new-found health and the ability to do things that others simply dream about.

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