Front Squat
3-3-3 sets across
“Fran”
21-15-9 reps for time:
Thrusters
Pull-ups
Affiliate Team Training
FS
3-3-3 sets across
“Double Fran”
21-15-9 reps for time:
Thrusters
Pull-ups
Rest the same amount as your “Fran” time, then do the wod again.
Score = TOTAL time for both
Team 6 – 1
Teams of 2 complete for reps:
6 Minutes Row for calories
5 Minutes of DU’s
4 Minutes of KB Swings
3 Minutes of Hang Power Snatches
2 Minutes of Push-ups
1 Minute of Burpees
- Keep track of your reps
- Only one person working at a time
- You can do one rep, then your partner can do a rep if you want
Affiliate Team Training:
Midwest Sectionals Final Event
5-4-3-2-1 WOD
For Reps:
5 Minutes of Row for calories
4 Minutes of Box Jumps
3 Minutes of Hang Squat Snatches
2 Minutes of Wall Balls
1 Minute of HSPU’s
Paleo Challenge 2010
The Paleo Diet is surprisingly easy for me to follow. When I started, the only expectation I had was to feel better because I was eating healthier. The first week I was eating so much food (especially fruit) that I didn’t expect to lose weight or see any major changes in my body – I was wrong. I lost nine pounds over the 4-week period, but more importantly, I discovered that it is really easy and satisfying to eat simple, natural foods.
Broiling meat in the oven and steaming veggies in the microwave makes for a quick and easy meal. I am able to satisfy sweet cravings by eating a variety of fresh and dried fruits. My favorite treat is mashing a banana with cinnamon and putting it in the freezer until almost completely frozen. For me, it is just as good as ice cream.
I will continue to make the Paleo Diet part of my lifestyle.
-Michelle Doolin
Congratulations on getting your first Muscle-Up Doolin!!!!
3 Rounds for time:
400m Row
25 Toes to Bar
400m Run
Affiliate Team Training
3 Rounds for time:
500m Row
400m Run
Foam Roll, self-massage, and/or stretch for 15 minutes
Saturday Group Run:
When: Saturday, February 27, 2010
Time: 0845 Meet, 0900 Run
Where: Crossfit Maximus in Hamburg
859-327-3677
1850 Bryant Road
Lexington, KY 40509
http://crossfitmaximus.com/category/halfmarathontraining/
There are two routes this week:
Beginners
Beginners will head out on the Brighton trail and turn Right onto Polo Club. Runners will travel on Polo Club and make a left onto Deer Haven. Continue on Deer Haven to the 3.1 miles/ 10km turn around. The marker will be placed on the right hand side, just past Sleepy Hollow Lane. Please keep track of you time. Make sure you get a ½ mile warm up and cool down before and after your run. Please keep track of your time. Make sure you push yourself.
See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/414126703718551054
The map is interactive. By clicking the route title, you can see mile markers and notations we have placed on the map.
Intermediates
Intermediates will head out on the Brighton trail and turn Right onto Polo Club. Runners will travel on Polo Club and make a left onto Deer Haven. Deer Haven ends and turns in to Walnut Hill Road at the dead end. Continue on Walnut Hill to the approx. 5.0 mile turn around or to your desired turn around. The turn around is located approximately 1 mile past the Green Briar neighborhood, at the creek road bridge.
See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/188126703799138050
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 warm and sunny, in the high 30s. Dress appropriately. Hands and ears should still be covered, you can always take stuff off when you get hot. Layer accordingly and wear something up top that blocks the wind. Don’t forget your water bottle for after the run. For after the run, have a change of clothes and plan on refueling with something warm within 30 minutes. (Soup, cocoa, hot food).
ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357
Please email Steve Cobb or Varinka Barbini if you have questions about the run.
Today is our 1st annual “Chuck Norris Smackdown”!
The WOD will be posted in the Arena only
The Cash Out will be randomly drawn by one member of the class
“Chuck Norris doesn’t wear a watch. He decides what time it is.”
Ferocious Resolve and the Physical Confrontation
Just FYI, some of the most Elite Crossfitters swear that bingeing on ice cream the night before a hard WOD improves performance! 
Back Squat
5 – 5 – 5 – 5 – 5 sets across
Then….
30 – 20 – 10 reps for time:
DU’s
Burpees
post load for BS and time for 30/20/10 wod
Affiliate Team
Back Squat
10 x 2 reps, use 50% (1RM)
Rest 1 minute b/t sets
These should be speed sets, hence the lighter load. If the load gets too heavy it slows the bar down and you do not get the desired training effect. Resist using more than 50% of 1RM!
Then
30 – 20 – 10 reps for time:
DU’s
Burpees
Paleo Challenge 2010
Have you ever watched a kid play with that toy where they have to put the different shaped blocks into a box of some sort? They sort of know what they have to do. They have to take the little cube and put it into the hole; but for some reason it just does not go in. Maybe they’re trying to put it in the circle instead. They eventually start banging on the box with their fists. This is what weight loss has been like for me.
I’ve always been in decent shape but over the years I just have gotten a little too heavy for my liking. I get shin splints when I run, on top of the fact I just can’t run as fast as I used to because I just feel so heavy. I also have had somewhat higher than normal blood pressure; I’m only thirty for God sakes! My educated young bride insisted that I should probably go to the doctor and possibly even get on medication. Being a pharmacist I just didn’t want to have to go down that road, not yet at least.
I knew that if I lost the weight my blood pressure would come down too. So I just did what I’ve always done, ate less and exercised more. A month went by, the scale must’ve been broken; didn’t move. Seriously. I kept working out like a rat on a wheel at the gym and eating less. I just kept feeling more tired more than anything. This equation had worked before: Calories in minus calories out = weight loss. I’d done this a few times successfully over the last couple years and now it just wasn’t working. Why?
Fast forward past a few more sessions of “banging my fists on the box” and then I stumbled upon CrossFit. A childhood friend sent me a flyer asking for a donation to the wounded warriors project in Fight Gone Bad IV at Albany CrossFit. Having never heard of this I checked it out on the internet and found out there was a CrossFit here in Lexington too. When I came to CrossFit Maximus for the first time I was honestly a little intimidated by the workouts. However, I’ve worked out at every other gym and realized this place was the real deal. The concept was just what I needed. Working out with other people; no stale, boring, routine workouts. This was it.
I met J. Sharp and told her I loved the placed and that my goal was to just lose about 10 pounds. She had mentioned the Paleo and Zone diets in passing to me and asked if I’d ever heard of them. I never had. So I went home and looked up everything I could on the internet about them. I came across a few books to put it mildly. I tended to focus on just two of the books that I found, “The Paleo Diet” by Loren Cordain and “Good Calories Bad Calories” by Gary Taubes. Even though they were essentially “diet books” they were two of the most interesting books I’d ever read. The short readers digest version take away message: spikes in insulin caused by refined processed carbohydrates cause people to become fat by inhibiting lipolysis.
Was the answer this simple? I looked up in one of my pharmacy textbooks and I almost feel embarrassed admitting this but I never really put two and two together but as plain as day in the diabetes chapter of the book: Insulin inhibits lipolysis. My “ah ha” moment had arrived. Prevent insulin spikes and you’ll lose weight. So I cut out refined carbs, started eating more vegetables and fruit and came into CrossFit a few days a week; I dropped 18 pounds in two months. So that’s pretty cool but here’s the real kicker, I didn’t have to count any calories and I was never hungry.
Now I realize that probably not everyone will just be able to drop some of their favorite foods as easily as I did, but I guess it comes down to this: How badly do you want to lose weight? Or maybe I should put it like this, once you have the know-how to put the right block in the correct hole, wouldn’t it be silly to keep trying to put the cube in the circle?
Seth D.
6 Exercise Machines You Must Avoid
AMRAP in 15 Minutes:
3 Pull-ups (chest 2 bar)
6 Push-ups
9 OHS
Affiliate Training
AMRAP in 15 Minutes
3 Pull-ups (chest 2 bar)
6 Ring Dips
9 OHS
Practice DU’s until you get 300!
3 Rounds:
25 Toes to Bar
25 DU’s
Paleo Challenge 2010 WINNER
I’ll start this off by talking about why I did the Paleo Challenge. I am desperately trying to break some of the lifestyle habits that I grew up with. Most of my family is obese and battling the diseases that go along with it. It is heartbreaking to watch the emotional and physical struggles that my siblings and parents are dealing with. I feel that, as the primary purchaser and preparer of food in our home, that I have the opportunity to show myself and my children a better way to eat and live. The challenge was not easy for me. I come from a long line of very good cooks, where the hallmark of a well prepared dinner is homemade bread and cream sauces. When my mom heard about the Paleo lifestyle, she was appalled that I was cutting out two of the major food groups – grains and dairy – and was concerned for my health. I assured her that my family was still getting plenty of protein, fats and even carbohydrates, just not from the traditional sources. During the first challenge, my husband and I struggled to find things to eat, but I found it a lot easier this time around. Instead of basing my meal around a certain starch (potatoes, rice, or pasta) as I had been raised to do, I started to plan around the protein source for the meal. Some of our attempts at Paleo meals were delicious and others were, well, not. We found that we really enjoyed Spaghetti Squash as a base for meals. Sometimes, we just put a meat/tomato sauce on top of it and other times, we topped it with chicken grilled with mushrooms and peppers. My kids enjoyed the nights we would have breakfast for dinner – usually eggs, turkey bacon and some fruit. Most days I had a salad for lunch and I ate a lot of nuts along the way. I was so grateful that my favorite nut, pecans, were in season for this challenge. We even attempted a Paleo dessert this time around which was made an almond macaroon made with ground almonds, stiff egg whites and lemon. I do feel better physically when I am on Paleo. My blood sugar remains steadier and I don’t feel the highs and crashes that come with my normal diet. Which is why I hope to adjust my normal diet to become more like my Paleo diet. I am planning to use this as one of the tools in my arsenal to ward off what my doctors and family history have told me is an inevitable diagnosis of diabetes. I was dragging during some of my workouts in the first week as my body adjusted to the sugar cravings, but seemed to have more stamina beyond the first week. I didn’t cheat during the four week challenge, because I was honestly afraid that it would be hard for me to just cheat a little bit, so I stayed strict Paleo for the entire four weeks. My first indulgence after the challenge was over was a Chipotle Burrito complete with rice and cheese and sour cream. I felt sick afterward, but enjoyed every bite of it at the time. I do hope to continue to eat this way, with scheduled cheats along the way. I just don’t think I could go the rest of my life without a good pizza or burrito every once in a while, but I also want to be able to live my life with energy and good health. So, the cheats will only be occasionally.
-Kara Cook
This will allow us to continue to increase the quality of our product here at CFM. The new schedule will include slightly adjusted class times, New Level 1 Classes for beginning Crossfitters, and our 2 Part Elements Class which will focus on what Crossfit truly is about. The New Schedule will be posted on our website very shortly. Thanks for your flexibility as we continue to evolve our business.
- Staff
Since creating CrossFit Maximus, many things have shaped the way I look and interact with the community around me. One such thing is my view of the local business and the local business owner. I have learned that local businesses are operated by people who have invested their lives (in many instance their life savings) into creating an opportunity and a service for those around them. Few if any get rich, and in many instances they are simply getting by or losing money.
Unlike the large national chain stores that frequently have million dollar advertising budgets, local business owners depend on the relationships that they develop within their community and with their customers. Their customers mean something to them. They must live, work, shop, etc within the community that they operate. Customers aren’t just numbers, they are neighbors. It is much easier to dismiss a customer if you never have to see them face to face and live thousands of miles away from their problem.
CrossFit Maximus is the epitome of a local business. We live and work in this community and are personally and financially investing in creating a striving business here. When you give us your business, it means something to us. When you ask us a question, we answer it because we want to provide you with the best service possible. Our clients are members of our community and we strive to treat them as such.
Thank you for investing in us. We know that there are other fitness options that provide much fancier buildings, lots of expensive equipment, and multitudes of amenities. We will never have those things at CFM, nor do we want to. We will however provide you with the most effective fitness program that exist run by some of the most dedicated and loyal people that I have ever met.
- Matt Sharp
3 Rounds for time:
5 DL
10 Box Jumps
15 Rings Dips
“Cash Out”
25 Burpees for time
Affiliate Team Training
5 – 4 – 3 – 2 – 1 reps for time:
Deadlift
Muscle-Ups
Practice HSPU’s for 10 minutes
When you run a marathon, most people enter not expecting to win, but to push themselves. When asked “are you going to sign up for the CF Games 2010 Sectionals?,” people respond with a resounding HELL NO! Why is this any different. It’s a physical challenge, that you don’t anticipate winning, and it’s all about proving something to yourself. Plus it will be a lot of fun! Think about it.
CF Games 2010 Sectional Registration for OUR region
Well deserved rest day after our Wild Card Week from Hyperfit USA!
Thank you Doug Chapman for kicking are @$$ this week!
Affiliate Team Training
Rest Day
Over the next 2 weeks volume will drop as March 7th approaches for the Sectionals, intensity will stay high, strength days will be based on % instead of 5-3-1 RM.
Partner “Grace”
50 Clean & Jerks for time
Affiliate Team Training
WOD
- Rest 15 min. -
Max Snatch in 15 minutes
Rules:
- Bar must not stop at shoulders from ground to overhead
- Power snatch or full snatches are acceptable
Paleo Challenge 2010
Fun times indeed. I ended up shedding 7 pounds which I didn’t even plan on doing. It has really shredded up my torso and I like the results.
I have done similar diets before, so this wasn’t too bad. The first week wasn’t too difficult, especially since you can eat any fruit. I also did a 2 week detox during the challenge which was welcomed. You are eating the same foods required on a detox and pushing water, so I thought they went well together. I would suggest it to others, however one MUST keep their immune system primed, so they don’t get weakened during workouts, and potentially get sick. (This has happened to me in the past).
My time saver was to make fruit shakes each morning, and grill a lot of chicken each Sunday evening for the week. Eating out however is not easy to do at all. Finally I would suggest always having a bag of almonds in the front seat of your car. Healthy, filling, and keeping the metabolism burning. Thanks for all your help!
Cory Heitz
Saturday Group Run:
When: Saturday, February 20, 2010
Time: 0845 Meet, 0900 Run
Where: Crossfit Maximus in Hamburg
859-327-3677
1850 Bryant Road
Lexington, KY 40509
http://crossfitmaximus.com/category/halfmarathontraining/
There are two routes this week:
Beginners
Beginners will head out on the Brighton trail and turn Right onto Polo Club. Runners will travel on Polo Club and make a left onto Deer Haven. Deer Haven ends and turns in to Walnut Hill Road at the dead end. Continue on Walnut Hill to the approx. 4.0 mile turn around or to your desired turn around. The turn around is located just past the gated Walnut Hill Estates Entrance,
See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/337126652156845492
The map is interactive. By clicking the route title, you can see mile markers and notations we have placed on the map.
Intermediates:
Intermediates will head out on the Brighton trail and turn Right onto Polo Club. Runners will travel on Polo Club and make a left onto Deer Haven. Continue on Deer Haven to the 6.2 miles/ 10km turn around. The marker will be placed on the right hand side, just past Sleepy Hollow Lane. Please keep track of you time. Make sure you get a ½ mile warm up and cool down before and after your run. Please keep track of your time. Make sure you push yourself.
See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/165126652265543514
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 warmer, in the mid 30s with a 20% chance precipitation. Dress appropriately. Hands and ears should still be covered. Layer accordingly and wear something up top that blocks the wind. Don’t forget your water bottle for after the run. For after the run, have a change of clothes and plan on refueling with something warm within 30 minutes. (Soup, cocoa, hot food).
ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357
Please email Steve Cobb or Varinka Barbini if you have questions about the run.
DL-PC-FS-PP-BS
5 Reps each
AMRAP in 25 Minutes
* DL = Deadlift
PC = Power Clean
FS = Front Squat
PP = Push-Press
BS = Back Squat
Affiliate Team Training
Row 2K at recovery pace
* Warm-up thoroughly
- Foam Roll EVERYTHING!
- Joint Mobility/Stretch
Paleo Challenge 2010
Having done Paleo before I knew what to expect. The first week was the hardest. After that my taste buds sort of changed!
My strategy was to always have Paleo foods with me at all times. Whenever I was hungry I ate something. This takes some advance planning, and I usually carried what seemed like a produce section with me to work, but I liked having options. My favorite thing to eat is a red pepper,raw, biting it just like an apple.
I convinced a friend from work to try Paleo as well. A lot of people were curious about the diet and I hope that by talking to them about what we were doing with the challenge it made them think about their food choices.
My weight went from 127 down to 120.4. I am super happy with the changes in my body.
I really liked being in the group this time. We exchanged some emails and all the girls were really supportive.
I made a coconut chicken soup recipe up! Here it is:
Hope that helps!
Carol
“Fight Gone Bad”
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Wall Ball (10 ft target), reps
Sumo Deadlift High-Pull, reps
Box Jumps, reps
Push-Presses, reps
Row (calories)
Your SCORE is your TOTAL REPS!
Affiliate Team Training
(Light Day)
7 Rounds for time:
10 Box Jumps, 24″ box
5 HSPU’s
