Go Barefoot, you’ll like it!
http://www.vibramfivefingers.com/
(We currently have no affiliation with VFF, we just like the concept)
“Angie”
Complete for time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
Affiliate Team
WOD
- Rest 10 Minutes -
2K Row for time
Post times for both wod’s
Great Thread from Crossfit Invictus on using the Foam Roller and/or Lacrosse Ball
www.crossfitinvictus.com/ blog/tag/how-we-roll/
Rest Day
Open Training 2 – 5 pm
Affiliate Team Training
Rest Day!
Hey guys!
Good results so far for the first week of the Paleo Challenge! Team “COOK” (Has no official name yet) is taking the LEAD this week with an average of 85 points!! Good job keep it up guys!!
We are so proud of the Team “Sugarless Sugars” that is taking the initiative to go out to dinner and eat Paleo together! That rocks! Accountability and Comradery is what is going to create individual success and win the prizes!
Please Don’t forget to make a TEAM NAME for your team and post it in the gym on the poster board by this Monday!
Please Don’t forget to get your PRE picture made with one of the coaches by Monday!
POST POINTS ON MONDAY’s!
Keep up the hard work guys, yall rock!
-Coach Kelli
“Fight Gone Superbad”
In this workout you move from each of five stations after 3 minutes. You rest 1 minute between stations. The stations are:
On call of “rotate,” the athletes must move to next station immediately following 1 minute rest for good score. One point is given for each rep, except on the rower where each calorie is one point.
Affiliate Team Training
“Fight Gone Worse”
Will be explained at Training. High noon.
Saturday Group Run Plan A:
When: Saturday, January 30th
Time: 0845 Meet, 0900 Run
Where: Crossfit Maximus in Hamburg
859-327-3677
1850 Bryant Road
Lexington, KY 40509
Route: To see the map go to: http://crossfitmaximus.com/category/halfmarathontraining/
There are two routes this week:
Beginners: This week intermediates are running a 5km Time Trial. Please bring a watch to track your time. The workout is approx. 1 mile group warm up run, followed by stretching. The Brighton Trail is your 5km route. After completion of the 5km run, please walk/ run for a mile and stretch. Log your times in to your logs.
The map is interactive. By clicking the route title, you can see mile markers and notations we have placed on the map.
See the Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/992126478900125353
Intermediates: This week’s run is approx. 8.66 miles if you run the entire route. There are mile markers set out for you to gauge you distance and determine your turn around point. Water & oranges will be provided at Quiet Lane.
See the Map: http://www.mapmyrun.com/run/united-states/ky/llexington/117126478879496947
The map is interactive. By clicking the route title, you can see mile markers and notations we have placed on the map.
Notes: This weekend is supposed to be in the 20s- 30s with a change of snow. Dress appropriately. Gloves, mittens, warm socks, hats and turtlenecks are a wise choice. Consider wearing tights as a base layer with wind pants overtop. Also, layer and wear something up top that blocks the wind. Everyone should also, start bring a water bottle for after their runs if they have not started to do so already. For after the run, have a change of clothes and plan on refueling with something warm. (Soup, cocoa, hot food).
ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357
Saturday Group Run Plan B: If it is unsafe for the morning run, the run will either be changed to later in the day or moved to Sunday. We apologized for any inconvenience, but safety first!
Please email Steve Cobb or Varinka Barbini if you have questions about the run.
We’ve all been there. That voice inside your head screams at you to stop! Negative thoughts creep in, “you’re only in round 2, you still have 3 more to go.” There is the option of quitting, for Crossfitters there is NO option. Pace a little, take another brake, but never quit. If you are not contemplating stopping or slowing down at any point during your workout, you are either superhuman, or you are not working hard enough. That is Crossfit. Perseverance through discomfort. As OPT says, “get comfortable with being uncomfortable.”
AMRAP in 15 Minutes:
3 HSPU’s
5 Burpees
7 KB Swings (american)
Affiliate Team Training
Part 1
run 400 m – 9 sets
(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)
rest EXACTLY 2 min b/t sets
- Rest 8 hrs -
Part 2
AMRAP WOD
Back Squat
3 – 3 – 3 sets Across
Sets Across – use the same weight for all 3 sets
+
3 Rounds for time:
400m Run
21 KB Thrusters
12 Pull-ups
Affiliate Team
Rest Day
Tomorrow (Thursday, 1-28-10) at 7:00 pm, Lexington Clinic Orthopedic Sports Medicine, will be putting on a “What Should I Do Before a Run” presentation at Crossfit Maximus. If you are involved with running team, or you are just interested, please attend! Email Steve Cobb or Varinka Barbini if you have questions about the meeting. See you there!
Seth with Olympic Lifting Coach Mike Burgener
Press
5 – 5 – 5 – 5 – 5, post 5RM
Then……
4 x 400m Row
Rest 2 Minutes between efforts
Post Total Time for all 4 Rows
Affiliate Training
WOD
+
Pull-ups (3 strict/6 chest to bar/9 kipping) x 5, rest 3 min. b/t
“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”
“What do you guys do for Abs?”
We get this question A LOT! The answer is EVERYTHING! The Functional Movements that we use in Crossfit Programming cause you to generate forces from Core to Extremity. That means in Back Squats you are using all your major trunk muscles, this includes your lower back and precious abs. If you weren’t, you would fall over.
You may not always feel your abs “burning” like they do when you do 150 crunches. Trust us, your stomach is getting hit indirectly practically everyday. ”But I can’t see my 6 pack yet.” That has everything to do with your body fat % and the way you eat. You can build the best mid-section and you will never see it, if it is covered by layers of fat tissue. Try PALEO!
What the heck does a crunch work anyway? It’s a crap movement honestly. The ROM is really lacking, the muscle time under tension sucks, and anything you can do 300 reps of, has way too light a load to provide any muscle-building benefit. That’s why if we do hit abs fairly head on it’s going to be GHD Sit-ups, which have a huge ROM, or Toes to Bar.
“What if I don’t want to build muscle? I just want to tone.”
1. I feel bad for you, just kidding 
2. There is no such thing as toning. I’m sorry to break the news to everybody. There is only a stronger muscle and a weaker one. If you want the effect of “toning”, aka. muscles appear tighter, you need to be stronger. There is only one way to get stronger, which is to progressive resistance. That means the weight has to eventually get heavier, or the exercise becomes harder in some way.
I hope that answered at least a couple of Questions we get about Abs.
- Freeman
Brenan Morton, owner of Nepa Crossfit does a BB Turkish Get-up
21 – 15 – 9 reps for time:
Deadlift
Box Jumps
Ring Dips
Affiliate Team Training
A. Snatch Grip DL 4-6 reps x 3, rest 2-3 minutes b/t, post load
+
B. WOD, post time
+
C. Tabata Push-ups – 8 rounds x 20 seconds work/10 seconds rest
post lowest round
The New Cavemen and the City
LIKE many New York bachelors, John Durant tries to keep his apartment presentable — just in case he should ever bring home a future Mrs. Durant. He shares the fifth-floor walk-up with three of his buddies, but the place is tidy and he never forgets to water the plants.
The one thing that Mr. Durant worries might spook a female guest is his most recent purchase: a three-foot-tall refrigerated meat locker that sits in a corner of his living room. That is where he keeps his organ meat and deer ribs.
Mr. Durant, 26, who works in online advertising, is part of a small New York subculture whose members seek good health through a selective return to the habits of their Paleolithic ancestors.
Or as he and some of his friends describe themselves, they are cavemen.
The caveman lifestyle, in Mr. Durant’s interpretation, involves eating large quantities of meat and then fasting between meals to approximate the lean times that his distant ancestors faced between hunts. Vegetables and fruit are fine, but he avoids foods like bread that were unavailable before the invention of agriculture. Mr. Durant believes the human body evolved for a hunter-gatherer lifestyle, and his goal is to wean himself off what he sees as many millenniums of bad habits.
These urban cavemen also choose exercise routines focused on sprinting and jumping, to replicate how a prehistoric person might have fled from a mastodon.
In a city crowded with vegetarian restaurants and yoga studios, the cavemen defy other people’s ideas of healthy living. There is an indisputable macho component to the lifestyle.
“I didn’t want to do some faddish diet that my sister would do,” Mr. Durant said.
The caveman lifestyle in New York was once a solitary pursuit. But Mr. Durant, who looks like a cheerful Jim Morrison, with shoulder-length curly hair, has emerged over the last year as a chieftain of sorts among 10 or so other cavemen. He has cooked communal dinners in his apartment on East 90th Street and taught others to make jerky from his meat locker.
The tribe is not indigenous to New York. Several followers of the lifestyle took up the practice after researching health concerns online and discovering descriptions of so-called paleolithic diets and exercise programs followed by people around the country and in Europe. The group’s lone woman, Melissa McEwen, 23, was searching for a treatment for stomach troubles. She started reading the blog of a 72-year-old retired economics professor who lives in Utah, Arthur De Vany.
Mr. De Vany’s blog promotes what he calls Evolutionary Fitness. Like his disciples in New York, he believes that ancient humans could perform physical feats that would awe the gym rats of today.
His followers believe that he too is capable of fearsome feats. When Mr. Durant told a gathering of New York cavemen that he had seen Mr. De Vany at a seminar in Las Vegas, Matthew Sanocki, 34, asked if Mr. De Vany looked as muscular in the flesh as in pictures on his blog.
“He looks great,” Mr. Durant said. “You feel like he could, at a moment’s notice, charge at you and trample you.”
Already, the New York cavemen are getting attention from the patriarchs of the paleo movement. One such figure, Erwan Le Corre, a Frenchman whom the magazine Men’s Health said “may rank as one of the most all-around physically fit men on the planet,” stopped by Mr. Durant’s while visiting the city in December. The men sealed their friendship with what both described as a bare-chested — and in Mr. Le Corre’s case, barefoot — run across the Manhattan and Brooklyn Bridges on a frigid night.
Mr. Le Corre, 38, who once made soap for a living, promotes what he calls “mouvement naturel” at exercise retreats in West Virginia and elsewhere. His workouts include scooting around the underbrush on all fours, leaping between boulders, playing catch with stones, and other activities at which he believes early man excelled. These are the “primal, essential skills that I believe everyone should have,” he said in an interview.
Loren Cordain, a professor at Colorado State University and the author of “The Paleo Diet,” links the movement to a 1985 New England Journal of Medicine article, which proclaimed that the “diet of our remote ancestors may be a reference standard for modern human nutrition.”
Another source of paleo converts is CrossFit, a fitness program known for grueling workouts combining weightlifting and gymnastics. CrossFit trainers, who teach at more than 1,200 gyms and other affiliates across the country, generally encourage clients to follow either a caveman diet or the Zone diet, which requires tracking calories. “Some of the gyms have hardcore paleo folks, and if you’re a member of that gym then you’re paleo, while other gyms are hardcore Zone,” said Anthony Budding, who manages the content on CrossFit.com.
Experts in early humans dispute some of the tenets of latter-day paleos, including the belief that fasting is beneficial and that the body is unequipped to handle an agriculture-based diet.
Still, there is a “sharp contrast” between the strength and fitness of our distant ancestors and us, said Clark Larsen, a physical anthropologist at Ohio State University. “The male or female of 12,000 to 15,000 years ago will be considerably stronger and in better shape,” he said. Unfortunately, life was short: If you made it to age 30 or so, you had done well.
New York might seem a challenging environment for the aspiring caveman. Entire professions, oblivious to the rising and setting of the sun, toil in the glare of computer monitors. More to the point, the city has gone so far as to outlaw both hunting and gathering, at least when committed in a city park. Uprooting a plant, snatching a bird egg or trapping a squirrel in a park are misdemeanors punishable by up to 90 days of jail. “I like New York, but it’s hard to sit in a Midtown office all day,” said Ms. McEwen, a slim brunette, who prefers the term “hunter-gatherer” to describe her lifestyle.
But the surprising consensus of the paleos is that the city is a paradise.
“New York is the only city in America where you can walk,” said Nassim Taleb, an investor who gained a measure of celebrity for his theories, described in “The Black Swan,” that extreme events can roil financial markets. “People treat walking like exercise,” he said, “but walking is how humans become humans.”
Mr. Taleb, who rejects the label “caveman” in favor of “paleo,” avoids offices (including his own) as much as he can. He prefers to think on the go. Dressed in a tweed coat and Italian loafers, this paleo man is a flâneur, sometimes walking miles a day, ranging from SoHo to 86th Street.
Instead of eating three square meals a day, many of New York’s cavemen fast intermittently, up to 36 hours at a stretch. Fasting is a topic of banter at the Union Square West apartment where Matthew Sanocki and his brother, Andrew, live and run design-related e-commerce Web sites.
“Are you going for a 24?” Matthew might ask Andrew, describing a fast by its duration in hours.
Andrew Sanocki, 38, a former Navy officer, explained that he preferred working out on an empty stomach near the end of a fast, and then following up with a large meal. This is a common caveman schedule, intended to reflect the exertion that ancient humans put into finding food. It is as if, Mr. Sanocki explained, “we’ve gone out and killed something, and now we have to eat it.”
Another caveman trick involves donating blood frequently. The idea is that various hardships might have occasionally left ancient humans a pint short. Asked when he last gave blood, Andrew Sanocki said it had been three months. He and his brother looked at each other. “We’re due,” Andrew said.
Most of the cavemen at Mr. Durant’s gatherings are lean and well-muscled, and have glowing skin. A few wear trim beards. Some claim that they no longer get sick. Several identify themselves as libertarians.
They regularly grumble about vegans, whom they regard as a misguided, rival tribe. But much of the conversation is spent parsing the law of the jungle. The most severe interpretations generally come from Vladimir Averbukh, a jaunty red-headed Web manager for the city who was born in Tashkent, Uzbekistan. Upon visiting Mr. Durant’s apartment for the first time, in August, Mr. Averbukh scowled at a tomato plant on his host’s roof deck.
“Cavemen don’t eat nightshades,” Mr. Averbukh, 29, said. He explained that tomatoes are part of the nightshade family, arguing that they are native to the New World and could not have been part of humanity’s earliest diet. Mr. Durant shrugged. (Mr. Durant said later that there was nothing uncavemannish about eating tomatoes.)
Mr. Averbukh is a pre-Promethean sort of caveman. Much of his nourishment comes from grass-fed ground beef, which he eats raw. In a bow to the times, he sometimes uses a fork.
The other cavemen in New York find Mr. Averbukh’s preference for raw beef a little strange.
“I draw the line at sushi,” Andrew Sanocki said. “Paleo man had fire, didn’t he?”
Beyond Mr. Durant’s tribe, it is likely that other New Yorkers are practicing a milder, diet-focused version of the lifestyle. An Upper East Side physician, Grant Macaulay, said he has recommended the diet to hundreds of his patients, and sends them to Barnes & Noble to buy a copy of Mr. Cordain’s “Paleo Diet.”
But these computer-savvy cavemen are not interested in living off the grid, like others who share their ambivalence toward the indoor life. And their eating and exercise habits aside, the cavemen say they have no nostalgia for the prehistoric world.
Mr. Averbukh, who drives around town in a red Smart Car, said the thought of “throwing yourself in the forest with a stick and seeing how long you survive” held no appeal.
The cavemen are happy in the modern world, they say, but simply want to regain the fortitude that they attribute to their ancient ancestors.
“The problem is that as soon as we get out of our temperature-controlled environments, we’re weak,” Mr. Durant said. “Where’s that wildness that allowed humans to flourish throughout history?”
With this view of humanity’s past, what does Mr. Durant see in his future? One idea is a restaurant called B.C. or Wild. Just in case he develops the right business model, Mr. Durant has bought the domain name hunter-gatherer.com.
In the midst of trying to maintain consciousness during the affiliate WOD on Saturday I noticed that Kellie Hornback was doing modified burpees and squat snatches. She was doing both exercises with her right arm completely immobilized in a sling. Both modifications were cumbersome and difficult but Kellie never missed a beat. It was very impressive to say the least.
What makes Kellie’s performance even more impressive is the fact that she has done every workout modified since she had her shoulder surgery. Not once has she come into CFM and complained that she was hurt, that the workouts couldn’t be modified, or anything else for that matter. Kellie is what makes CrossFit Maximus special. She is a modern day warrior.
So the next time you are feeling like skipping a few days think of Kellie. Think about how we take for granted the fact that we can physically work our bodies when there are those that cannot. Think about the fact that being overweight and sedentary is the norm and working hard is not.
There is no excuse. -Matt
WOD
5 Rounds for time:
30 Steps OH Plate Lunges
15 Burpees
1 Rope Climb (15 ft)
15 Toes to Bar
Affiliate Team Training
A. As many ladders 1 – 5 in 10 minutes of Back Squats 225, 135
1, 2, 3, 4, 5 reps is one ladders, rest as needed, but reps must be completed unbroken
Ex. you can’t do 3/2 reps for a set of 5, you have to do 5 reps before you rack the bar
Rest 10 Minutes
B. WOD
5 Rounds for time:
30 Steps OH Plate Lunges
15 Ring Push-ups
1 Rope Climb (20 ft)
15 Toes to Bar
This Saturday’s group run had a great turnout and everyone seemed to be hitting their groove. With two routes for the two groups of runners, and heavy fog, at first we just wanted to find everyone. But after a few minutes warming up it was clear everyone was ready to run, and it was good to see some new faces. Our team is improving with every week, and we welcome anyone who wants to join!
She's all smiles
Rest Day!
Open Training 2 – 5 pm
Affiliate Team Training:
A. 1 Mile Run @ 75% effort
B. Foam Roll, or use a Lacrosse ball for trigger point work
C. If you are going to the gym anyway:
Pick 2 of your “Goat’s” (your worst/least favorite exercises) and combine them in some fashion for your wod.
Example: HSPU’s and DU’s
AMRAP in 15 Minutes:
3 HSPU’s (a doable amount of reps)
25 DU’s
KEEP WOD 15 MINUTES OR LESS!!!
Use this time of the week to prepare some of your meals/snack ahead of time. That way it’s less tempting to tell yourself, “I don’t have time to eat something healthy.” Cook larger portions of meat than you plan on eating, that way you have readily available sources of lean protein. Then, add some fat and steam some vegetables and you are in business. Or you could be really quick about it. Take your pre-cooked meat, not heat it up and put it over a salad with “paleo friendly” dressing.
For time:
35 KB Swings / 5 Burpees
30 KB Swings / 10 Burpees
25 KB Swings / 15 Burpees
20 KB Swings / 20 Burpees
15 KB Swings / 25 Burpees
10 KB Swings / 30 Burpees
5 KB Swings / 35 Burpees
Affiliate Team Training
Teams of 2:
Complete 150 Hang Squat Snatches for time
Every Minute, on the minute you both complete 5 Burpees till you hit 150
Post time to complete
Rest 10 Minutes, then
“Finisher”
30 KB Swings / 10 GHD Sit-ups
20 KB Swings / 20 GHD Sit-ups
10 KB Swings / 30 GHD Sit-ups
*KB must past above head on every swing (AKA. American Swing)
Saturday Group Run:
When: Saturday, January 23rd
Time: 0845 Meet, 0900 Run
Where: Crossfit Maximus in Hamburg
859-327-3677
1850 Bryant Road
Lexington, KY 40509
There are two routes:
Beginners: Beginners will be doing the usual group run. The route will be the same as last week. Turn around when you have reached your desired or recommended distance. See the Beginner route map
BEGINNER MAP
Intermediates: This week intermediates are running a 5km Time Trial. Please bring a watch to track your time. The workout is a 1 mile group warm up run, followed by stretching. The Brighton Trail is you 5km route. After completion of the 5km run, please walk/ run for a mile and stretch. Log your times in to your logs.
INTERMEDIATE MAP
Notes: This weekend is supposed to be in the upper 40s- low 50s with overcast. Great running weather, dress appropriately. It may even be warm enough for shorts. Come prepared with both long and short sleeve attire. You can always remove clothing, during your run. Just make sure you wear more clothing during your warm up. Everyone should also, start bring a water bottle for after their runs if they have not started to do so already.
ALSO: We have a group on Map My Run if you are interested
Please email Steve Cobb or Varinka Barbini if you have questions about the run.
WOD
3 Rounds for time:
50m Walking Lunges
100m Broad Jumps
200m Run
How to PROPERLY use the Box Squat
How NOT to use the Box Squat
I’m just going to hit a few points on the Box Squat
The Box Squat is a very useful tool to build the hips, glutes, and hamstrings. When you can develop these muscles and “wake them up,” you will have a heck of a squat
1. The Box is NOT used as a “Depth Gauge”
2. The point of the Box Squat is to overload the posterior chain (hamstrings and glutes)
This equates to more power out of the hole (bottom of the squat)
3. The Jack@$$ in the second picture has his knees forward and is using all quads to get off the box. WRONG!
4. You have to stretch back onto the box (loading your hips), but STAY TIGHT!
5. DON”T COLLAPSE ON THE BOX. UTILIZE CONTROL!
6. Read and watch about the Box Squat HERE
Affiliate Team Training
WOD
+
AMSAP L-Sit – 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10
Post WOD time and total seconds of L-Sits + Total DU’s
Ex. 14:10 / 210 (60 sec. L-Sit + 150 DU’s)
“Dual Con”
AMRAP in 15 Minutes:
250m Row
10 DL
Rest 5 Minutes
AMRAP in 15 Minutes:
15 Push-Presses
7 Pull-ups (chest to bar)
Affiliate Team Training
Scheduled Rest Day
Foam roll, self-myofascial release, active recovery, light row, sled pushes, stretching, work on weaknesses, etc.
Athletic Footwear and Running Injuries
The Smarter our footwear gets, the dumber our feet get!
Warm-up
3 rounds for time:
10 Groiners (mountain climbers with big ROM)
10 GHD Back Ext.
5 Push-ups, with 3 sec. pause at the bottom
Clean & Jerk, find 1RM
1 – 1 – 1 – 1 – 1 – 1 – 1, reps
“Cash out”
25 GHD Sit-ups
10 HSPU’s
25 GHD Back Ext.
Affiliate Team Training
WOD (no cash out)
+
A1. HSPU @ 2010 – amrap (-2) x 3 sets; rest 60 sec
A2. KBS – 25 unbroken x 3; rest 60 sec
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead
post wod fuel male:
above 12% – 40g prot/10g carb
8-12% – 40g prot/25g carb
below 8% – 40g prot/40g carb
post wod fuel – female:
above 16% – 30g prot/10g carb
12-14% – 30g prot/20g carb
below 12% – 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
