WOD

4 Rounds:

400m Run

10 OHS

20 Box Jumps

Cash Out

Mobilize that ass!

This is one of my favorite quotes from CrossFit founder Greg Glassman.

“The line of reasoning that “the elements of CrossFit were well known and that therefor the program is not original” is factually and logically untenable. Beethoven invented nothing – the notes were each known to all. Shakespeare did nothing original in Hamlet – the words were common place. Andrew Wyeth bought his tempera from readily available sources – colors we’ve all seen before, so no original works there. Wolfgang Puck is no chef – he’s using ingredients I can find in my local grocery store. Absurd utterances each, stupid to repeat, and dangerous if believed.

CrossFit is as original as any novel, poem, musical score, recipe OR software (always ones and zeros, therefore never original)…

This argument/observation, used sadly by [some guy] last week, is so weak that when it was offered by one of the Queen’s JAG’s in Canada during meetings to formally decide whether Canadian Forces needed to attribute/compensate CrossFit for their use of our program, immediately on hearing this weak line of argument, the majority quickly decided that this, CrossFit, was IP and that attribution, compensation, and licensing was morally, ethically, and legally required. Good, good, people Canadians. Neither stupid nor dishonest. Great combination of attributes.

And, as for… CrossFit, being “extant knowledge”, [this is] 100% wrong.

We’ve weathered attacks against every single facet of this concept from academia, commercial fitness, athletic training, and Internet turds with no athletic training or experience beyond Internet posting (DD, IronGarm, T-Nation). Truth is CrossFit is “Bizarro World” different from what is going on at every university sports program (except the ones we’ve infected), commercial gyms (except for the ones we’ve infected), and among exercise physiologists (except for the ones we’ve infected).

The problem is that [many people] came in during the third stage of Arthur Schopenhauer’s dictum that “every truth passes through three stages before it is recognized. In the first it is ridiculed; in the second it is opposed; in the third it is regarded as self-evident.” I actually enjoyed the first and second phases best!”

-Greg Glassman, Founder of CrossFit

Happy Halloween & Rest Day!

Open Training 2 – 5 pm

Phys Ed: Do Women Sweat

Differently Than Men?

Does a hard-working woman sweat like a man? That question, which has figured in many an antiperspirant commercial, has received surprisingly little scientific scrutiny. But a new study published this month in the journal Experimental Physiology provides persuasive evidence that women do sweat copiously during exercise. (Did anyone really believe they misted?) But fit women seem to sweat differently than unfit people of either sex, and quite differently than fit men, a fact that has implications for sports performance. It also may have some bearing on what it has meant, since prehistory, to be female…….. READ MORE

Teams of 3

Complete As Many Reps As Possible in 20 Minutes:

KB Push-Presses

Air Squats

Pull-ups

* Rotate as needed *

This is what kids have to do when there aren’t video games or tv’s.

Move it, Move it!!!!

The following article below comes from our friends at Hyperfit in Michigan.  Here is what they have to say about Excuses.

There are none. If you break your hand, you work around it.

Excuses – There are none.

Do you find yourselves trying to make your workout conditions optimal?  Maybe you don’t like working out on a certain side of the gym, prefer a certain type of bar, or want to warm up in a particular manner.  It can even go so far as to skip workouts that contain a certain movement.  We all tend to be creatures of habit and prefer to do things according to the plan in our head that is best suited for us.  Maybe it’s time to put yourself outside of your comfort zone and train a little differently.  Train outside when it’s a little colder, use that bar you don’t like, get disconnected from your ipod.  If you can train in uncomfortable circumstances, you will thrive when you get inside your comfort zone.

- Bo

Run 400m
10 clean and jerks
Run 400m
10 clean and jerks
Run 400m
10 clean and jerks

Kris Freeman

New found celebrity CrossFit Maximus coach Kris Freeman has been featured in the latest edition of Max Muscle’s regular magazine.  Check out the article by clicking the picture below.  For all those who wish to meet with Kris, he will be available for autographs from 3-6 tomorrow afternoon at CrossFit Maximus.  Please, limit two autographs per person, and no flash photography.

Article from Max Muscle Magazine

On the Minute, for 18 Minutes:

10 KB Swings (hardstyle)

5 Pull-ups (strict)

* strict means no kip

Our Newest CrossFitter!!

Eva Cate Wesley was born October 26th at 3:40 pm, to Nelson ”Animal” & Betsy Jo Wesley.  She weighs 8 lbs. 2 oz. and is 20 ½ inches long. She has a head full of dark brown hair.  Mommy and baby are doing wonderful!  Congrats!!!!

- Crossfit Maximus

4 Rounds:

Push-ups

Air Squats

Mountain Climbers

Ball Slams

20 seconds work / 10 seconds of rest of each

Rest 1 Minute between rounds

Halloween approaches!  What are you going to be????

I talk to people on a daily basis that ask me about diet and healthful eating.  Many tell me stories of clean, week-long eating followed by destruction and despair during the weekends.  I, too, find myself at times in the grips of non-favorable foods on the weekends.  We must all remind ourselves that one meal or one day of forbidden foods doesn’t derail everything that we’ve worked so hard to try to attain.  The article below is from Mark Sisson of the Daily Apple.  Read it.  It made me feel just a little better, after eating a piece of birthday cake for Tripp’s birthday this past weekend – helping me get back on track.

- Kathy

Mark’s Daily Apple: Look, I make no bones about the fact that the Primal Blueprint plan is technically a restrictive one. Since we’re restricting only harmful or unnecessary foods and exercises, though, I’m also not apologizing for it. And since you’ve obviously gone out of your way to receive this PB Insider, you’re at least interested in what these restrictions can mean for your life and health.

The thing about restrictions is that people don’t always pay attention to them, even when they know they’d be better off doing so – and especially when the things being restricted are cultural or dietary staples that we encounter on a daily basis. I liken it to a reformed heroin user vacationing in Amsterdam’s Red Light District: temptation abounds. Processed “food” is just as prevalent everywhere we go and it’s even easier to give in. Your body may reject grains, sugar, and vegetable oils (oftentimes manifested in a physical revulsion), whereas the junkie still physically craves the needle, but social convention and our intense fear of awkward moments between friends or coworkers (or bosses!) can overpower our intellectual and corporeal rejection of such foods. Imagine your temperamental supervisor goes out of the way to buy you an ice cream cake for your birthday… are you really going to turn down a slice?

Restrictive regimens invariably create issues for certain people. Issues like guilt, food obsession, and mania can rear their heads when someone slips up and eats the wrong thing. Even though physical or metabolic health isn’t really impacted much from that single, isolated event, a person’s psychological health can really suffer.

And yes, even with the PB, people have these issues. I know, because I get emails and I notice this sentiment throughout the forum and on other blogs. You eat a piece of bread at dinner and freak out to the point of being unable to enjoy your grass-fed ribeye. You eat that proffered slice of cake (because, who knows, a promotion might hang in the balance) and feel like you undid weeks of solid Primal eating.

Just realize that the Primal Laws aren’t enforced by pain of death or injury. They are guidelines – solid guidelines that you should follow for optimum health – but they aren’t uncompromising. You aren’t living in the Edenic grasslands of Eastern Africa. It’s not a Primal paradise out there. You aren’t actually Grok. If you mess up and eat a piece of bread or accidentally run a marathon, it’s totally fine and even expected! We all make momentary compromises in life. Hell, part of being human is “messing up” and rolling with the punches. To deny that basic inherency in pursuit of absolute 100% unrealistic perfection can actually be worse than giving in occasionally.

Don’t panic! Relax, and remember that an unofficial Primal precept is the 80/20 principle. 100% is great and all, but not everyone can, or even wants to, achieve it. Going 80% of the way is pretty damn good, and anything is better than 100% SAD. You might even say that compromise is part of the Primal Blueprint.

In those pre-dinner times of yeasty, bready weakness, just make sure you maintain a 1:1 bread:butter ratio. And keep them few and far between. But above all, don’t panic! We’ve had people undo decades of metabolically destructive eating and exercising in mere months on the Primal path. There’s no way a single meal of restricted foods throws you off. Just stay calm and get back on the horse. This isn’t a crash diet designed to “shock” your body. There will be plateaus along with the descents, and for some, results come more slowly or gradually.

But results will come – mark my words – and slipping up once or twice won’t really influence when or how they arrive.

Don’t panic!

- Mark Sisson

Get-Up Sit-up, 3 reps each side

Alternate sides for 10 minutes

Then…..

4 Rounds for time:

15 Burpees

200m Run

7 Rounds for time:

10 Wall Balls

10 Pull-ups

* compare times to crossfit.com 10/22 *

Routine

Rest…..

Open Training 2 – 5 pm

Q & A with Mike Robertson

Share The Pain Saturday

Teams of 2 Complete for time between the two of you:

100 Wall Balls

22 Srints

100 SDHP

16 Sprints

100 Pull-ups

10 Sprints

Finish with 25 Burpees each

(Beginners do no more than half)

5 Rounds:

6 Hang Power Cleans

12 Front Squats

400m Run

* Rest 1 Minute between rounds *

Wait, isn’t this the opposite of the food pyramid recommended by the FDA?  Yes, yes it is.  Welcome to the world of free thinkers. If you think back to how your grandma told you to eat, it might be pretty close to this.

- Freeman

“Sectionals Throw-Back”

5 Rounds for time:

7 Deadlifts

11 Burpees

Boooooooyah!!!!!

Chris P.  Weighted Pull-ups got big ballz

Cheaters Cheaters Pumpkin Eaters

I wouldn’t have believed that a person would actually cheat on a workout to get a better time until I witnessed it multiple times.  Missing a few reps here or there is one thing, cutting approximately 3-5 reps EVERY round is another.  Posting a weight that was done with a half Range Of Motion (ROM) is also a violation of your integrity.  Who would do this?

More people than you think.  Who are they truly cheating?  Themselves!!!  That’s the weirdest part.  Why would one cheat on a workout trying to improve your fitness and quality of life.  What does time mean without integrity on form, technique, and completion of the written repetitions.

This is not to say that scaling is frowned upon or included in this.  By all means cut the workload by reducing rounds, weight, or alternative exercises.  But that’s entirely different because it’s planned and for a purpose.  Not because you are tired and know that those last 5-10 reps will cost you a precious 90 seconds.  Big deal.  Is it truly worth your integrity to get a faster time.  The clock is one measuring tool, don’t let it become more than it’s supposed to be.

- Freeman

Barbell Overhead Complex 5 rounds:

Press 3

Push-Press 3

Push-Jerk 3

Then rest

post load used, increase weight each round

“Death By 100 FT Run”

Boot campers warming up

4 Rounds for time:

10 Push-ups

15 Push-Presses

20 Box Jumps (step down)

Nick Harpe

Nick H. driving out of the squat

Top 5 Ways To Recover, Post WOD

1.     Stretch. Whether it be a Mobility WOD, another run through the mobility warm-up or simply something you’ve done since highschool, something is always better than nothing. Ask a coach if you need suggestions.

2.     Contrast shower/ Ice Bath. Hop in and start cold to help stop inflammation, go for a couple minutes then switch to hot, this will help increase circulation. If its possible, fill your tub up with water and add a bag of ice, spend 4 to 6 minutes in, then take a warm shower.

3.      Eat a good meal. Paleo preferably, of course. If suggestions are needed, ask a coach. If you want a good read on the subject try “ The Paleo Solution”  By Robb Wolff. Has many helpful  ideas and a lot of scientific benefits I cant really explain.

4.     Try yoga or a massage. Switch up your routine and throw in something different. Consider it a workout day, we have both on-hand at our facility. Yoga runs Saturday morning at 9:30, also Monday evening at 5:45. Contact Kelli to make an appointment for a massage.

5.     SLEEP. Probably should be #1 but that’s ok. Try to maintain a healthy sleeping schedule, getting 6.5 to 7.5 hours of sleep per night. Or take naps like I do.

We know how hard you guys work and we also like to see you happy and smiling and not beat down. Take care of your body and the rewards are great. Always ask a coach if you need suggestions for anything, or just to shoot the shit. We’re pretty nice usuallyJ

-Jordan

3 Rounds:

400m Run

20 KB Squat Cleans

15 Burpees

Don’t you just love all those supermodels that say they never work out and eat whatever they want yet still manage to look fabulous? It almost makes you want to adopt their diet of caffeine, nicotine and burgers.

Would it surprise you to know that many of these beautiful women may actually have high percentage of body fat? They may unknowingly be laying the groundwork for many chronic diseases associated with aging. There is a difference between being thin and being healthy.

Skinny Fat…

A term that is used when a person is thin yet does not eat healthy or take care of themselves. They think they don’t need to watch the junk they eat because they are thin. They can be more unhealthy then an overweight person.

Our society is currently in the movement that skinny is sexy, skinny is hot, skinny is what all women need to strive to be.

Really people?  Skinny fat is NOT HOT!  Healthy women that lead healthy lifestyles ARE HOT!!

Let’s start a movement to educate women and girls of all ages on how to be healthy and be proud of a healthy lifestyle.   Education of how to nourish their bodies with healthy natural fruits, veggies and proteins, not starve themselves, take caffeine pills, and smoke to fight off hunger.   How about starting a movement to promote and spotlight those women role models that show how to strength train for healthy lean muscles, a good metabolism, longevity of life, and healthy curves.

Who are your healthy lifestyle role models?

- Jen Sharp