Jacob doing a heavy pull from the floor! Nicely done!
For Time:
1 Mile Run or 1500m Row
50 Ab Mat Sit-ups
25 Burpees
50 KB Swings
1 Mile Run or 1500m Row
“Gracabelly”
2 Rounds for time:
15 Clean & Jerks
800m
15 Snatches
“Cash Out”
100 Ab Mat Sit-ups for time
The 9:30 am Crew rockin and rollin during our 12/14/09 AMRAP!
Press
Find new 1RM
5 – 3 – 2 – 1 – 1 – 1
“Cash Out”
Run 1 Mile
25 GHD Sit-ups
25 GHD Back Ext.
I just want to thank our members for being outstanding individuals!
At no other Training Facility will you find the quality of character, and dedication to self-improvement that we have right here at Crossfit Maximus. I’m proud to know so many great people.
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| Shamrock Shuffle 3K c/o Lexington Habitat for Humanity 1260 Industry Road Lexington, KY 40505 |
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“Monkey, Get Down!”
7 Rounds
7 Overhead Squats
7 Box Jumps
7 Muscle-Ups
Overhead Squatting Safety
Awesome Video on Double Unders! Courtesy of Jon Gilson from Again Faster
As someone who struggles with DU’s I appreciated this, and I know that I’m not alone 
Peeps from the 9:30 am group make even the toughest wod’s look like fun.
From L to R: Linda B., Lisa H, Doolin, and Todd S. Keep rocking guys!
AMRAP in 20 Minutes:
5 Power Cleans
10 Pull-ups
15 Knees to Elbows (KTE’s)
“Cash Out”
4 x 400m Row or Run
Rest 2 Minutes between
REST DAY!
Open Gym 2 – 5 pm
Jacob doing DB Squat Cleans
Here is what Kelly Starrett has to say about Lower Body Maintenance
Teams of 2:
Each person completes each exercise before switching with teammate. Upon completion of both exercises, both partners move to the next couplet.
50 Double Unders (DU’s) / 500m Row
Run 400m / Plank while partner is running
25 Jumping Pull-ups / 25 Wall Balls
25 Tire Flips / 25 Push-Presses
“Max Nutrition with Michele”
Michele Frank, CFNS (Certified Fitness Nutrition Specialist)
Why creatine and how much do you need?
Creatine is made up of three amino acids – arginine, glycine and methionine. Creatine Monohydrate (creatine combined with a single water molecule) is the most researched compound in the supplement industry. It has been proven to increase strength, build lean muscle and help the body recover faster from physical exertion.
Creatine is produced naturally in the body and is used in muscle to replenish ATP (energy) stores. ATP (adenosine triphosphate) is the initial fuel for your muscle contractions. ATP provides energy by releasing a phosphate molecule and it then becomes ADP (adenosine diphosphate). See how the name went from triphosphate to diphosphate? This just means it has 2 phosphate molecules instead of 3 after losing 1.
The energy produced by this lasts for about 10 seconds, after which more ATP must be produced. This is where creatine phosphate comes in and gives its phosphate to the ADP making another ATP. This ATP again is used as energy. You can think of it as the more creatine you have (by supplementing creatine) you’ll be able to produce more ATP thus generate more energy during workouts.
When supplementing with creatine monohydrate you can super saturate your muscles with creatine which in turn increases the water content of your muscles. Higher water content in muscle increases the muscle’s ability to perform protein synthesis. Increased protein synthesis leads to better recovery and faster muscle gain.
For creatine monohydrate to be properly absorbed into the body, it needs to be taken with a high glycemic carb (fruit juice, milk, protein shake). It should never be taken with a citrus fruit juice (Orange Juice, Grapefruit Juice) or plain water. Many supplement suppliers will add sucrose, dextrose, or maltodextrin to their creatine supplements to aid in absorption for this very reason.
According to the International Society of Sports Nutrition (ISSN) the proper daily dosage of creatine is 0.1 grams per kilogram of body weight. For those who live in the United States that would be 1 gram for every 22 pounds of body weight. It is recommended to take creatine on a daily basis, both on workout days and non-workout days. We recommend splitting your daily requirement into two servings. On workout days, take one serving before and one after your workout. On non-workout days, take one serving with breakfast and one with dinner. You should cycle creatine 12-16 weeks with 4 weeks off in between.
Max Muscle Sports Nutrition
3090 Helmsdale Place, Suite 360
Lexington, KY 40509
859-263-0080
Team Maximus at the 2009 Firefighter Combat Challenge World Championships Las Vegas, NV
From L to R: Andrew Norton, Jeremy Bruner, Chris Sweat, Rob King
21 – 15 – 9 reps for time:
Power Cleans
Turf Sprint, MUST touch turf edge
* 1 length of turf = 1 reps
Back Squat
1 – 1 – 1- 1 – 1 – 1 – 1, find 1RM
“Cash Out”
L-Sit for 2 minutes…… take as many sets as needed
*Modify with Knee-Tuck
Thank You to all Members who donated food to God’s Pantry
In total we accumulated 142 lbs of food!
BoHawk and Pat Sherwood throwin down!
AMRAP in 15 Minutes:
250m Row
10 Push-Presses
10 KTE’s
“Cash Out”
100 DU’s for time
*Sub: 1 DU = 4 singles
Crossfit Maximus got some press from this past weekend’s CF Level 1 Certification
ON CROSSFIT.COM! Check it out HERE!
CF HQ Staff doing the “Lumberjack 20″ WOD at this weekends Cert
“60% of the time it works….. every time”
5 Rounds for time:
21 – 15 – 9 reps
Med Ball Cleans
Burpees
1 Minute Rest between rounds
** Time cap for each round is 4 minutes! If you finish 21-15-9 before then, rest 1 minute and then go again.
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Dear Fellow Crossfitters,
On January 9th, 2010 at the Kentucky International Convention Center (Louisville, Ky), individuals from all over the region will converge to test their fitness against others in a competitive fitness venue, “The Kentucky Fitness Challenge.”
Contestants will participate in several fitness challenges to determine who is the
fittest in each age/gender group. The top over all male and female will be crowned “Kentucky’s Fittest Man and Woman.”
We are asking for the Crossfit community to come and participate in this first time event. This will give your staff and clients a chance to meet and compete with other members of the community, in a positive event while supporting health and fitness.
Crossfit practitioners receive a “special registration” price of $25 (regularly $45). This offer expires December 31st, 2009. Could you please inform your staff and clients of this event? We would appreciate your support.
We look forward to meeting you at this years event. Thank you.
Sincerely,
Kelly Cable
Metro Cross Training
(502) 689-2116
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We are So happy for you all!
“Lumberjack 20″
20 Deadlifts, 400m Run
20 KB Swings, 400m Run
20 Overhead Squats, 400m Run
20 Burpees, 400m Run
20 Pull-ups (Chest to Bar), 400m Run
20 Box Jumps, 400m Run
20 DB Squat Cleans, 400m Run
This new hero WOD is a fundraiser to help the families of the fallen soldiers and wounded at Ft. Hood. CrossFit Lumberjack lost 4 members in this attack. Please help if you can. You can donate online here https://www.rapidreghost.com/cfhf/FundraiserPage.php?frID=194
Closed for the Crossfit Level 1 Certification
Kevin, before or after his 25,000m Row
Kristina “Levitating” onto the 24″ Box!
Crossfit Maximus will be CLOSED December 5th – 6th for the CF Level 1 Certification
GROUP WOD’S ONLY Today: 9:30 and 11:00 am
Meet at the Playground near Maple Leaf Drive Fire Station
* Located on Maple Leaf Drive behind Carmike Movie Theater
** Day Care will be provided at Crossfit Maximus
We apologize for any inconvenience
- Staff
Saturday December 5th we will be having 9:30 and 11:00 Group WOD’s ONLY.
There will be NO OPEN GYM and NO 3:00 Group WOD!
We are doing a special “Mystery WOD” OFFSITE. That means that we will NOT be using our facility due to the Crossfit Level 1 Certification we are hosting this weekend.
We will meet at 9:30 and 11:00 at the playground near the Maple Leaf Drive Fire House. It’s located behind Carmike Movie Theater.
5 Rounds for time:
7 Bench Press, use 75% of bodyweight
200m Run
21 Push-ups (Chest 2 Ab Mat!)
“Cash Out”
Row 500m
25 GHD Back Ext.
Row 500m
Due to the Crossfit Level 1 Certification
Deadlift
5 – 3 – 2 – 1 – 1 – 1, find 1 RepMax
Then…….
AMRAP in 10 Minutes:
5 Deadlifts (use 70% of your 1RM DL)
10 Burpee – Box Jumps
“Jason”
For time:
100 Air Squats
5 MU’s
75 Air Squats
10 MU’s
50 Air Squats
15 MU’s
25 Air Squats
20 MU’s
“Cash Out”
800m Run for time
