Monthly Archives: March 2010

Our Last Training Group Run!

Posted on by

Saturday Group Run:

 When: Saturday, March 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 is one route this week:

Beginners & Intermediates:

Both Groups 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 into Walnut Hill Road at the dead end.  Continue on Walnut Hill Road .Turn around at 2nd enterance of Real Quit Lane (Gate enterance 8 miles).    

Notes:

Review the MAP!!!

See the Running Route Map:

http://www.mapmyrun.com/run/united-states/ky/-lexington/524126900696480233

PreRun Breakfast: Whole grain carb with Peanut butter & jelly; or cereal w/ soy milk; or breakfast bar.  Drink water and coffee at least 30 minutes before the run to prevent toilet stops and cramps.

Anticipated Weather: 50s

**Lisa and David will be meeting at 8:00 AM if anyone wants to join them for an earlier start time 

I hope you all have a wonderful run.  I will be in New Mexico with the National Guard Marathon Team, but Shane and Steve will be there to lead you. I hope you have enjoyed your training and have learned a few things about yourselves. 

Saturday there will be a Pasta Dinner that all family, friends, and runners are invited to enjoy some food and last minute preparations.  More information to follow next week. Have a Wonderful Day!

WOD 3/18/10 – Happy Birthday Coach Kelli!!!!

Posted on by

Happy Birthday Coach Kelli!!!

 

“The Chief”

5 Total Rounds: 

 AMRAP in 3 minutes - 

 3 Power Cleans 

 6 Push-ups 

 9 Air Squats 

 rest 1 minute b/t rounds 

 Score = Total rounds 

    

  

Don’t forget about Elements Classes!  Every Tuesday at 6:45 pm and Saturday at 8:00 am.  Sign-up sheet is on the cork board in the hallway to the Arena. This week is Class B.  Next week will be Class A.

   

   

 

WOD 3/16/10

Posted on by

5 Rounds for time:

7 KB Thrusters

11 Burpees

200m Run


Followed by

“Tabata Row”

Row as hard as possible 8 rounds:

20 seconds work / 10 seconds of rest

NCAA Tournament Brackets!

We are doing a Bracket Pool at CFM for the NCAA Tournament.  Entry is $10.  BYO Bracket or get one from the front desk.  Must be in by 8:30 pm Wednesday 3/17/10!  Put a score for the final game to be used as a tie breaker.


WOD 3/14/10 – Rest Day!

Posted on by

REST DAY!

Open Training 2 – 5 pm

Pushing the Prowler Sled….. always a good choice.

Remember if today is a rest day use it.  More is not always better!

Wisdom of Mark Rippetoe

“You are right to be wary. There is much bullshit. Be wary of me too, because I may be wrong. Make up your own mind after you evaluate all the evidence and the logic.”

“There is no such thing as “firming and toning.” There is only stronger and weaker.”

“The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.”

Pointing Out Gluteal Atrophy by John Izzo (EliteFTS.com)

Top 6 Recovery Methods for Athletes by Joe Hashey (EliteFTS.com)

WOD 3/13/10

Posted on by

Jen Smith, during Event 3 at the Arnold Sectionals

“Maverick & Goose”

2 Person Team will complete the following for time:

800m Relay Run

80 Wall Balls

80 SDHP

80 Box Jumps

800m Relay Run

80 Push-Presses

80 Sit-ups

80 Burpees

800m Relay Run


- Only 1 person working/running at a time

- Each exercise must be completed before moving on to the next

- This workout will be scaled appropriately if needed

The Claim: To Cut Calories, Eat Slowly

Posted on by

The Claim: To Cut Calories, Eat Slowly

Christoph Niemann

For ages, mothers have admonished children at the dinner table to slow down and chew their food. Apparently, they’re onto something.

Researchers have found evidence over the years that when people wolf their food, they end up consuming more calories than they would at a slower pace. One reason is the effect of quicker ingestion on hormones.

In a study last month, scientists found that when a group of subjects were given an identical serving of ice cream on different occasions, they released more hormones that made them feel full when they ate it in 30 minutes instead of 5 . The scientists took blood samples and measured insulin and gut hormones before, during and after eating. They found that two hormones that signal feelings of satiety, or fullness — glucagon-like peptide-1 and peptide YY — showed a more pronounced response in the slow condition.

Ultimately, that leads to eating less, as another study published in The Journal of the American Dietetic Association suggested in 2008. In that study, subjects reported greater satiety and consumed roughly 10 percent fewer calories when they ate at a slow pace compared with times when they gobbled down their food. In another study of 3,000 people in The British Medical Journal, those who reported eating quickly and eating until full had triple the risk of being overweight compared with others.

In other words, experts say, it can’t hurt to slow down and savor your meals.

THE BOTTOM LINE

Eating at a slower pace may increase fullness and reduce caloric intake.

This Saturday’s run

Posted on by

Saturday Group Run:

 When: Saturday, March 13, 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 is one route this week:

Beginners & Intermediates:

Both Groups 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 into Walnut Hill Road at the dead end.  Continue on Walnut Hill Road .Turn right onto Real Quit Lane ( See the Map- you will be running the large loop). Exit Real Quit Lane at the Gated exit and turn right onto Walnut Hill Road.  Continue about  0.2 miles and turn Right onto Cayman Lane (Greenbriar). Turn Right on Bahama. Follow Bahama to the T- Intersection and turn Left (Pay attention here; if you turn right you will end up at Winchester Road).  To exit the Greenbriar you will Turn Right onto Cayman Lane and then a right onto Wallnut Hill Road. Then it is our usual route back to Crossfit Maximus!  The total mileage is approx. 12.5 miles

Beggineers may want to skip the Real Quiet Lane loop.  This will make your run distance approx. 11 miles   

Notes:

Review the MAP!!!

See the Running Route Map:

http://www.mapmyrun.com/run/united-states/ky/-lexington/633126836554217761

PreRun Breakfast: Whole grain carb with Peanut butter & jelly; or cereal w/ soy milk; or breakfast bar.  Drink water and coffee at least 30 minutes before the run to prevent toilet stops and cramps.

Anticipated Weather: 50s

**Lisa and David will be meeting at 8:00 AM if anyone wants to join them for an earlier start time :)

http://www.mapmyrun.com/community/groups/468126395793138357

Please email Steve Cobb or Varinka Barbini if you have questions about the run.

CrossFit Sectionals at the Arnold in Columbus, OH

Posted on by

This past weekend, seven athletes from CrossFit Maximus competed in the Ohio sectionals in Columbus OH.  Lincoln Brown, Mike Deime, Bo Hornback, Seth Parker, Matt Sharp, Lisa Hill, and Jennifer Smith all competed in three gruesome WODs, with four athletes qualifying for a fourth WOD.  They were joined by about a dozen CFM members that showed their dedication by making the three hour trip to support the competitors at the Arnold Fitness Exposition in Columbus Ohio.  All seven of our athletes successfully completed the WODs within the time alloted, as prescribed, without anyone receiving a DNF (did not finish).

Check out the video

These were the WODs they competed in:

WOD 1
5 Rounds For Time (completed with a weighted vest throughout 30/15lbs):
7 Deadlifts – 225/155lbs
11 Burpees

WOD 2
Sandbag Sprints (40m): Men: 20, 40, 60, 80 100 lbs x 5 Women: 10, 20, 30, 40, 50 x 5

WOD 3
2 Rounds For Time:
Row 500M
15 Overhead Squat – 95/65lbs
Row 500M
15 Toes-to-Bar

WOD 4
15-12-9 reps of
Power Clean and Jerk 155/105
Box Jumps
C2B Pullups
Then:
100m rope sled pull

Three of our athletes qualified to continue on to the Regional qualifier in Logan, Ohio May 8-9, two of which finished in the top five.  Matt Sharp (4th Place), Bo Hornback (18th place), and Jennifer Smith (5th place).  These athletes will compete against athletes from CrossFit affiliates in Pennsylvania, Maryland, Delaware, Ohio, Indiana, Kentucky, Michigan, West Virginia, Virginia, and Washington DC, where 3 men and three women will continue to the CrossFit Games in Aromas, CA in July.

America’s Worst French Fries- Men’s Health

Posted on by

America’s Worst French Fries (and What You Should Eat Instead!)

Men's Health

By David Zinczenko, with Matt Goulding – Posted on Mon, Feb 22, 2010, 11:21 am PST

Eat This, Not That
by David Zinczenko, with Matt Goulding a Yahoo! Health Expert for Nutrition

 In spite of the name, French fries are practically an American birthright. They’re offered as the first choice side dish with nearly every fast-food and sit-down chain meal available. But here’s the catch: In a recent study of 7,318 New York City patrons leaving fast food chains during the lunch hour, researchers learned that combo meals—meaning meals with sides—averaged 1,100 calories each, which is over half a day’s allotment. It goes to show: When your regular meals at these restaurants are already pushing the nutritional envelope, adding an extra 300 (or more!) empty calories can make for a dietary disaster.

The authors of the best-selling weight-loss series Eat This, Not That! and Cook This, Not That! have rounded up three of the worst orders of fries available at chain restaurants across the country. We’ve also offered up the surprising winner of the fast food French fry cook-off—you’ll never believe which restaurant chain produces the healthiest fried spuds!


Worst Curly Fries
Arby’s Curly Fries (Large)
640 calories
34 g fat (5 g saturated, 0 g trans)
1,460 mg sodium

Arby’s is famous for its curly fries—too bad they’re overloaded with fat, calories and sodium. When one side dish accounts for nearly three-quarters of your daily allotment of salt, you know there’s a problem. As fun as these curli-Qs are, stick to the Homefry variety at Arby’s—downsizing to a small Curly Fries will still leave you with a 410-calorie side, which is more than many of Arby’s sandwiches!

Bonus tip: For full nutrition information for all of your favorite chain restaurants and thousands of foods, download the bestselling Eat This, Not That! iPhone app. It’s like having your own personal nutritionist in your pocket at all times, and will help you avoid the caloric calamities and guide you to the best ways to lose your belly fast.

Eat This Instead!
Homestyle Fries (Small)
350 calories
15 g fat (2 g saturated)
720 mg sodium


Worst Wedge Fries
Jack in the Box Bacon Cheddar Wedges
715 calories
45 g fat (13 g saturated, 1 g trans)
905 mg sodium

It doesn’t take a nutritionist to identify the hazards of a grease-soaked, cheese-slathered sack of deep-fried potatoes, but by appearance alone, nobody could guess what’s really at stake when you order this side from Jack’s. The American Heart Association recommends that people cap their trans fat intake at 1 percent of total calories. For people on a 2,000-calorie diet, that’s about 2 grams per day. See the problem? Another issue, of course, is the overload in calories—about one-third your daily allotment! 

Bonus tip: Cheese fries are clearly an unhealthy choice. But sometimes healthy-seeming options are just as dangerous as the obvious diet-sinkers. For 30 jaw-dropping examples, check out The 30 Worst Sandwiches in America. 

Eat This Instead!
Grilled Chicken Strips (4) with Fire Roasted Salsa
185 calories
2 g fat (0.5 g saturated)
805 mg sodium


Worst Fries for Your Blood Pressure
Dairy Queen Chili Cheese Fries
1,240 calories
71 g fat (28 g saturated, 0.5 g trans)
2,550 milligrams sodium

This one’s a no-brainer: Chili, cheese, fried potatoes. But even a savvy eater couldn’t possibly anticipate how bad these 3 ingredients could be when combined by one heavy-handed fast-food company. There’s as much sodium in this side dish as you’ll find in 15 strips of bacon. Stick with classic ketchup and recapture nearly a day’s worth of sodium and 930 calories.

Bonus tip: Save calories, time, and money with our free Eat This, Not That! newsletter. Sign up today and you’ll get the Eat This, Not That! guide to shopping once and eating for a week for free!

Eat This Instead!
French Fries (regular)
310 calories
13 g fat (2 g saturated)
640 mg sodium


Worst Regular Order of Fries
Five Guys Fries (large)
1,464 calories
71 g fat (14 g saturated)
213 mg sodium

Unfortunately, Five Guys doesn’t offer anything but fries in the side department. Your safest bet, of course, is to skip the fries altogether (you’d be better off adding a second patty to your burger), but if you can’t bring yourself to eat a burger sans fries, then split a regular order. That will still add 310 calories to your meal, but it beats surrendering more than 75% of your day’s calories to a greasy paper bag. 

Bonus tip: Sides account for a third of our combo-meal calories—but drinks account for a quarter of the total calories we consume each day! Battle the liquid bulge: Avoid all drinks on this shocking list of The Worst Drinks in the Supermarket.

Eat This Instead!
Regular Fries (1/2 serving)
310 calories
15 g fat (3 g saturated)
45 mg sodium


Worst Fries in America
Chili’s Texas Cheese Fries w/Jalapeno Ranch
1,920 calories
147 g fat (63 g saturated)
3,580 mg sodium

The only thing that comes close to redeeming this cheesy mound of lard and grease is the fact that it’s ostensibly meant to be shared with a few friends. Even so, you’ll collectively be taking in an entire day’s worth of calories, three days’ allotment of saturated fat, and a day and a half’s allotment of sodium. What’s even scarier, if you can imagine, is that even if you try to order more sensibly and ask for the “half” order of Texas Cheese Fries, you’ll still receive a disastrous dish that packs in 1,400 calories. There’s one French fries side dish at Chili’s that’s acceptable, although even in its much-reduced form, you’d be better off splitting it.

Bonus Tip: See what other Chili’s items made our list of The 20 Worst Restaurant Foods in America.

Eat This Instead!
Homestyle Fries
380 calories
23 g fat (4 g saturated)
230 mg sodium


Best Fast Food Fries in America
McDonald’s Small French Fries
230 calories
11 g fat (1.5 g saturated)
160 mg sodium

Out of the big three fast food joints (Mickey D’s, Wendy’s, and BK), you’ll find the least caloric, least salty fries underneath the golden arches. The key to ordering a smart side dish is portion sizing—and McDonald’s has that under control.