Tuesday, 09.07.10: CLOSED FRIDAY SEPTEMBER 10

No classes this Friday, September 10...we are enforcing a mandatory rest day for all athletes!

Tuesday, 09.07.10: Saturday Sept 11...In-House Competition

This Saturday, Sept 11, we will be holding our second "in-House Competition" in order to select the 6 men and 6 women who will be representing our box in the "CF 215 Battle at the Mill" (our 1 year anniversary celebration and affiliate throwdown). The event will start at 10 am sharp this Saturday morning and if all goes smoothly, we hope to be done by 2pm.

Please be advised that you may participate in 1, 2 or all of the WOD's however only those athletes who complete all 3 WOD's will be eligible for selection to the CF 215 Affiliate Team. We are hoping for a great turnout and encourage all of our athletes to participate regardless of their experience. To increase participation in this event, we will be canceling all classes this Friday, September 10, and enforcing a mandatory REST DAY. So rest up and come ready to rock the house Saturday! 

 

WOD #1:

10 minute AMRAP:

3 Axel Cleans (men = 115 women = 75)

6 Front Squats (men = 115 women = 75)

9 Burpee + Vertical Leap (jump to touch ring 6 inches above reach)

 

WOD #2

3 rounds for time:

200m Plate Carry (Men = 45 Women = 25)

5 Tire Flips

30 Sledge Hammer Strikes

400m Run

20 Pull-ups

 

WOD #3:

5 minutes to find 1 RM Shoulder to Overhead

 

*All WOD's may be scaled!

Sunday, 09.05.10: So what exactly is this tabata thing...

The other day a client asked me about "Tabata"...

"What is this whole Tabata thing anyways? Is it named after someone? If so, is he still alive cuz I'd like to track him down and make him pay for the Tbata Sit-ups you just made me do!" 

Here is a brief explanation on the Tabata Protocol (adapted from our friends @ CrossFit Football):

 

What is a Tabata and how is it performed?

A Tabata Interval (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. Usually, the round with the smallest number is your score. You can also count total reps completed over the whole sequence. 

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

Saturday, 09.04.10: Paleo Deliciousness...

Running out of breakfast ideas...try this one (compliments of our friends at Whole9):

Eggs w/ Mango Gazpacho

 

Ingredients:

 

• 2 cups of 1/4-inch-diced fresh (ripe) mangoes
• 2 tablespoons extra-virgin olive oil
• 1 seedless cucumber, cut into 1/4-inch dice
• 1 red bell pepper, seeded and cut into 1/4-inch dice
• 1 sweet onion, cut into 1/4-inch dice
• 2 medium garlic cloves, minced
• 1 small jalapeno pepper, seeded and minced (optional)
• 3 tablespoons fresh lime juice
• 2 tablespoons chopped fresh cilantro
• Salt and freshly ground black pepper

Directions:

• Process mangoes and EVOO in a blender or food processor until pureed. Transfer to a medium bowl, along with remaining ingredients.
• Season with salt and pepper to taste. Refrigerate until ready to serve. (Can be made several hours before serving – it’s even better the next day.)
• Serve in a bowl (as a traditional soup) or dump it right over freshly poached, fried or scrambled eggs.  Top with fresh basil or cilantro and enjoy!
•  

 

DELIGHTFUL!

Friday, 09.03.10: Paleo Check-in...

Hey there Paleo Peeps,

So today marks DAY 17...past the half way point...the end is now in your sights! So how are you all doing? What's the latest? Are you settling into your new habits or is this still feel like a bad nightmare? Share with us...PLEASE!

I applaud all of you for your efforts so far... it's incredibly empowering to be surrounded by all of you! Your determination, self-discipline, and hard work is absolutely contagious...Keep it up!

- CF 215