JIMMY JOHNS Gone PALEO!
JJ has an option to make a lettuce wrap out of any sandwich that you want. This makes for a quick meal and they DELIVER which is even better!
Check out the website for nutrition facts and ideas of how to make a healthy option!
http://www.jimmyjohns.com/menu/nutrition.aspx
Paleo Tips:
*Cut out the bread, get the lettuce wrap!
*Add an extra portion of meat!
*Add extra veggies!
*Add the guac!
*Cut out the Mayo and Cheese!
Snatch, find 1RM
1 – 1 – 1 – 1 – 1 – 1 – 1, reps
Rest 5 Minutes
10 – 1
Push-ups / Toes to Bar
Affiliate Team Training
WOD
rest 5 minutes after, then do the following:
OHS 10 x 10; 90 sec rest
+
GHD Sit Ups – 3 sets of 25
post loads used to comments
Get deep on squats
Pay attention to tempo; no rest is to be taken at bottom or top of either movement
The goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10
Paleo Challengers,
Welcome to the Paleo Challenge Part II! In the “EVENTS” section of our crossfit maximus website you will find the entire Paleo Powerpoint. In this powerpoint you will find all the juicy information that you will need to be successful for the next 4 weeks. Also, you will find an “easy to use” CHART for all your points each day/week. Keep track of your points on this chart! Each Monday you will plug your FINAL numbers from the previous week on the Paleo Points Poster that is in the Arena next to the water fountains. Please dont be “that person” that doesn’t turn their points in or turns them in late!
You are already designated to separate TEAMS, now you need to think of a Team NAME! Come in to see who is on your team! Please get together (email/phone/facebook) with your team and keep eachother accountable each week! Don’t let your teammates down!
If you have any questions, suggestions and/or freak-outs, please email me at kelli@crossfitmaximus.com. I will get back to you asap!
Remember: A Healthy Lifestyle Change will not be easy…the first week will suck really bad, you will have cravings, feel depressed, moody, anxious and/or all the above because of your body detoxing all of the chemicals and junk out! Give your body a break from all the junk we eat and lets do this journey TOGETHER! I promise if you stick to it for 4 weeks you will love the results both mentally and physically!
Keep it simple, stick to the phrase!
Coach Kelli
Tomorrow at 6:30 pm, Heather Mattocks-Greene, and her associates from Lexington Clinic, will be putting on a presentation at Crossfit Maximus about running nutrition. This information is a crucial piece of your overall race preparation and they represent a wealth of knowledge about the subject. If you are involved with running team, or you are just interested, please attend! Email Steve Cobb if you have questions about the meeting.
“Jackie”
For time:
1,000m Row
50 Thrusters
30 Pull-ups
“Cash Out”
3 x 15 Ring Dips, rest 1 Min. b/t sets
Affiliate Team Training – 6 pm
A. Build quickly to a tough but not 1RM in the Power Clean – take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes – 25/15#/h post loads for A, time for B and reps for C to comments work on speed through the middle for the PC risk failure on the CTB chin ups in late sets chest to deck on ALL burpees, even with DB’s; jump with arms at sides and DB’s in hand, please.
This Saturday’s group run went great. We had about twenty runners, and the 
weather was great for running. We had advanced, intermediate, and walker/runners, and everyone had a great workout. With no injuries, and only one wrong turn, everyone seemed to really push themselves. It was good to see team members running together, and helping each other to improve. I am excited about this week’s training, and I hope we get even more people out for next Saturday’s run!
Rest Day
Open Gym 2 – 5 pm
We had our first team meeting and WOD yesterday, it went great! Thanks to everyone who participated!
Here is an excerpt from Vibram Fivefingers.com about the benefits of their footware
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Why wear a cast on your foot when fitness training? Wearing FiveFingers during strength and fitness conditioning can increase your comfort, balance, performance and overall sense of control. That’s because many of the poses and exercises you perform during strength and fitness training rely on flexible yet stable support from your feet and legs.
FiveFingers footwear not only provides a sure-footed grip to enhance torque during power moves, it’s untrathin sole enhances feedback and lowers your center of gravity to improve balance and agility. FiveFingers will allow your foot to move naturally, flexing easily with every move you make. Its five individual toe slots lets your toes to separate gently, allowing you to use them as your natural stabilizers and providing unrivaled balance and increased muscle stimulation to your feet, ankles, and lower legs. Whether you are cardio training on a stairmaster or powering through a CrossFit routine, FiveFingers will help you get the most out of your workout and your body. Check out any one of our Fivefingers Products recomended for fitness training by clicking on one of the images to the left. 6 Key Reasons to Wear or Train in Vibram FiveFingers: 1. Strengthens Muscles in the Feet and Lower Legs - wearing FiveFingers will stimulate and strengthen muscles in the feet and lower legs, improving general foot health and reducing the risk of injury. 2. Improves Range of Motion in Ankles, Feet and Toes – no longer ‘cast’ in a shoe, the foot and toes move more naturally. 3. Stimulates Neural Function Important to Balance and Agility -when wearing Vibram FiveFingers, thousands of neurological receptors in the feet send valuable information to the brain, improving balance and agility. 4. Improves Proprioception and Body Awareness – those same neurological receptors heighten body awareness, sending messages about body mechanics, form, and movement. 5. Eliminates Heel Lift to Align the Spine and Improve Posture – By lowering the heel, our bodyweight becomes evenly distributed across the footbed, promoting proper posture and spine alignment. 6. Allows the Foot and Body to Move Naturally, Which Just FEELS GOOD.
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Annie T. – First wod back after healing a stress fractured foot. Good to have you back Anne!
Teams of 2
While 1 person rows for max calories, their teammate completes max reps of the coupled exercise
*Each teammate does each exercise then they move on to the next “couplet.”
1:00 Minute Row / Box Jumps
1;30 Minute Row / Wall Balls
2:00 Minute Row / MB Cleans
2:00 Minute Row / Sit-ups
1:30 Minute Row / KB Swings
1:00 Minute Row / Pull-ups
* For Score = Total Calories + Total Reps
Kathy’s Resolution Boot Camp Starts next Monday January 18! Come kick start your New Year’s Resolution fitness goals with CrossFit Maximus!
Class meets from 6:00 – 7:00pm, Monday through Thursday, From January 18th to February 4th. You are expected to commit to being at class, on time, ready to workout. Please bring a water bottle.
Cost:
Cost is $100 up front for the entire three week session. If you choose to pay up front, you will also get full access to the entire facility for the rest of the month, which extends until February 28!
You may also pay $10 per session.
- improved cardiovascular health
- improved muscle strength, tone and definition
- improved flexibility to prevent injury and ensure continual gains.
In general, you will find yourself surrounded by a supportive group of people, including someone who is in similar shape (No matter what shape you are in now). Each day and week get progressively more difficult, to help you progress through plateaus and reach new fitness levels.
For the cardiovascular portion of the classes we may do:
- an obstacle course
- rope jumping
- stair or hill climbing
- military fitness drills
- plyometrics (speed/strength training drills)
- stamina building endurance courses
- and/or a variety of other exercises that emphasize improving your overall cardiovascular health, the body’s natural fat burning mechanism
- perform a series of free weight exercises
- use exercise bands/tubes
- do a series of isometric and isotonic strengthening/conditioning
- perform calisthenics: push-ups, pull-ups, lunges, squats
- do plyometrics
- do yoga
- do pilates
(We do abdominal exercises every class.)
CrossFit Maximus will be hosting a CrossFit Endurance Certification June 12-13, 2010. Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. You will learn how to apply and progress training at an individual and group level. You will also learn basic mechanics of running essentials.
It looks live everyone has had a wonderful week. Let’s celebrate our accomplishments and the break in weather by meeting for this weekend group run. Unfortunately, Varinka is on Military duty in Houston, TX this weekend and she will not be able to join us, but she will be with us in spirit. She has run the route and hopes that all of us enjoy it.
Next Scheduled Group Run:
When: Saturday, January 16th
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://js.mapmyfitness.com/embed/blogview.html?r=dd77597e40353d033d25d98a950fe507&u=e&t=run
Notes: This weekend is supposed to be in the upper 30s- low 40s. Great running weather, dress appropriately. You should have a moisture wicking base long sleeve layer or two, (tights, long pants with a liner, or sweats), a jacket that shields you from the elements (examples: windbreaker with a liner, sweatshirt, or vest), hats and gloves. You may also want to bring sunglasses.
Please email Steve Cobb or Varinka Barbini if you have questions about the run.
PLEASE SEND YOUR TEAM NAME SUGGESTIONS, we have to get our t-shirts ordered. We will also be sending information about registration as soon as we get it back from the race organizers.
The CrossFit Maximus 2010 Paleo challenge is here! Do you have what it takes to take your New Year’s fitness resolution one step further, and try the Paleo diet, also known as the “Caveman Diet?” If you are a dedicated CrossFitter, you take your fitness regimen very seriously, why not take your diet just as seriously? Many champion athletes swear by this diet, not just because it is good for you, but because it improves your performance and recovery in your training! All natural, essential ingredients that keep your body performing at it’s best, and will get you looking your best as well!
The challenge starts Monday, January 18 and will be organized and implemented by CFM coach Kelli Cramer. She has put all the necessary information together here, and she or any of the coaches at CFM will be happy to answer any questions anyone may have. We have seen some incredible results from the last Paleo challenge we did, and want to see even better results this time! This challenge, along with Kathy’s Boot Camp which also starts on the 18th, is great start to reaching your fitness goals this year! Good luck!
4 Rounds for time:
10 Thrusters
20 Push-ups
30 Box Jumps
40 Air Squats
Rest 2 Minutes between rounds
Score = Total time – 6 minutes (rest)
Check out Kathy’s Boot Camp for a great supplement to your running program. You don’t even need to be a member to join in the fun! The program focuses on all ten
components of optimal physical fitness: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.
http://crossfitmaximus.com/wp-content/uploads/2010/01/2010BCDoublesided.pdf
| Do energy drinks really rev up your body and sharpen your mind? And what, exactly, are they even made of? To help you separate the science from the sales pitch, we analyzed the claims and ingredients of five of the most popular potions on the market, and rated them from best to worst. All to answer the most important question of all: Are energy drinks safe-or should you can these beverages for good? |
4 calories
0 g sugars
(Exact caffeine content not provided by the company)
The Claim: “The two-ounce energy shot takes just seconds to drink and in minutes you’re feeling bright and alert. And that feeling lasts for hours.”
The Truth: Sure, it’ll give you a jolt. That’s because it’s mainly caffeine-about the same amount that’s in one cup of coffee, according to label claims. (So somewhere between 65 to 135 mg of caffeine.) And turns out, the half-life of caffeine-the time it takes for half of the stimulant to be eliminated from your body-is about 5 hours. What’s more, the company touts that since the product doesn’t contain sugar, you won’t experience the sugar crash that comes a couple of hours after guzzling the sweet stuff. And that’s true, too. Of course, you could just grab a cup of unsweetened Joe for the same effect.
Is it safe? Downing a bottle should be no problem for a regular coffee drinker. Too much caffeine, however, could cause headaches, sleeplessness, nausea, hallucinations, and a spike in blood pressure.
The real truth is that most people are already consuming too much energy, which is why there’s an obesity problem. (Think about it.) So adding to your energy excess by guzzling a calorie- and sugar-laden drink doesn’t make a lot of sense. In fact, ask yourself this: Is it a lack of incoming sugar that’s causing you to be tired-or is it that you’re consuming too much of it in the first place? Chances are, it’s the latter. Our advice: If you feel you need a boost, reach for unsweetened beverage that contains only caffeine-like a black coffee from Dunkin’ Donuts. It has zero grams of sugar, 146 mg of caffeine, and just 20 calories-all for about 2 dollars.
AMRAP in 15 Minutes
Dips for 20 seconds
Plank Hold for 20 seconds
Tuck Jumps for 20 seconds
* Rest as needed between rounds and/or exercises
* Exercise must be done CONTINUOUS for 20 seconds before moving on
* Count ONLY the rounds you complete
By doing a warm up you are letting your body know that it will have to start working soon. It is important to do this so that your heart and legs can adjust properly. So don’t sprint out of the door, but start with a brisk walk, followed by very easy running for a couple of minutes. Then stretch.
At the end of your workout take a couple of minutes to cool down. So run very slowly or walk the last minutes of your workout and end with stretches. This will improve your recovery rate and reduce muscle pains.
What are some warm up, and cool down, routines that you guys use?
Foods Your Dentist Won’t Eat |
23 g sugars
100 calories
0 g fat
Unlike most food on this list, these peaches aren’t bona fide junk food; they are, after all, still fruit. But why manufacturers feel the need to can, package, and bottle nature’s candy with excess sugar is a question we will never stop asking. In this case, the viscous sugar solution clings to the fruit like syrup to a pancake, soaking every bite with utterly unnecessary calories. Looking for cheap sources of fruit to have on hand at any time? Opt for the frozen stuff–it’s picked at the height of season and flash frozen on the spot, keeping costs low and nutrients high.
Bonus tip: For the full nutritional breakdown for all the menu items at your favorite chain menus, download Eat This, Not That! to your iPhone. It’s like having your own personal nutritionist in your pocket.
Dole Frozen Sliced Peaches (1/4 cup)
3 g sugars
167 calories
0 g fat
Dutch showing FULL opening of hips during the jump in burpees! Full extension is our standard!
Press 1-1-1-1-1-1-1 Find 1 RM
Then
3 rounds for time:
Bear Crawl 50m
8 “5 Count Burpees”
15 KBS
2010 PALEO CHALLENGE STARTS JAN 18th thru Feb 14th
Make sure you sign up today! See how much you will personally excel in Crossfit in just 4 weeks, simply by changing your diet!
We are starting another training week, and everyone has another opportunity to improve for this weekend’s group run. Everyone should be 
coming up with plans for getting your workouts in despite the weather. Barnini’s tips about treadmill running should really come in handy. Also if you don’t have a training partner, find someone you can depend on to motivate you when you may be having a down day. Post a message if you are looking for someone to train with, or if you want to run at certian times.
