CrossFit Maximus Outdoor Soccer Team Signups! – Updated!

CrossFit Maximus is recruiting players to play on an outdoor soccer team!  The signup sheet is at the bottom of the stairs in the Pit at CrossFit Maximus.  With the success of the Maximus indoor team, we are hoping to equally see success for this team!  The details are below”

  • Need a minimum of 15 players including 3-4 ladies (two ladies on the field at all times).
  • Deadline to register is March 15th and each individual must register online by March 15th!  There is an option during registration for a team so enter “Crossfit Maximus”.
  • Cost is $85/player.
  • Games start April 11th at Masterson Station Park and will play on either Monday or Thursday night around 6:00pm.  This is with us signing up for the “Intermediate COED division II”.
  • If we don’t get 15 players LYSA will place individual registrants on our team so we’re still good to go!
  • We’ll have to purchase a cheap t-shirt with individual numbers on the back and of course Crossfit Maximus on the front.

Register Here!

1.       go to this link
2.       Create an account
3.       Click on Adult leagues
4.       Click on “Intermediate COED division II” (add to cart)
5.       TYPE CROSSFIT MAXIMUS in the request team name box
6.       Complete the rest of the form and pay J

 

EVERYONE NEEDS TO COMPLETE THIS PROCESS BY MONDAY MARCH 14th!!!!
Also we will be ordering shirts the size and number you requestedJ This will be $10 and we will bring them to the first game!

 

Thanks,
Angela and Rick Conner

You contact Rick at rick.conner1@gmail.com or 859-608-9973 or
Angela at angela.conner1@gmail.com or 859-227-1398

 

WOD – 2/28/11

Skill Work


Double Unders

WOD

 

5 Minute Rounds

Round 1:

4oom Run

AMRAP Cindy

Rest 1 minute

Round 2:

Run 400m

AMRAP Cindy

Rest 1 min

Round 3:

Run 400m

AMRAP Cindy

 

 

Megin Springate

 

I am a CrossFit Woman
I do not wear makeup
I do not wear gloves
I do not do my hair
I do not ‘glisten’ or ‘glow’

I am a CrossFit Woman
I sweat
I grunt
I curse
I bleed

I am a CrossFit Woman
I will not shy away from failure
I will not hide my emotions
I will not quit
I will not hold back

I am a CrossFit Woman
I am a coach
I am a competitor
I am a daughter
I am a friend

I am a CrossFit Woman
I am confident
I am strong
I am beautiful
I am a CrossFit Woman

I think it’s time we start changing this pretty little box that society has put it’s little girls in.  You should wear dress adorned in lace, be quite and polite, play with dolls and learn to cook.  Ok…..so this is an extreme exageration, but there is some truth.

Soceity has this stigma that CrossFit women are breaking.  You can be strong, confident and sure of yourself and not be a bitch.  That’s right, I used the ‘B’ word.  CrossFit women are kind, compassionate, empathetic and on and on and on…..because let’s face it, we’ve all been there.  We’ve all wanted to quite a wod half way through, drop the weight or take one more break, but we don’t.  Why?

Because we are CrossFit Women!


Rest Day – 2/27/11 – *Mobility WOD Cancelled Today*

Rest Day

- Today is rest day – Mobility WOD Cancelled Today -

 

 

Bo Hornback coaching the 6:15 class

 

 

 

“I’m getting old.”

“I can’t do the things I used to.”

“I’m over the hill.”

“I can’t train heavy anymore.”

“I can’t keep up with the twenty somethings anymore.”

“I’m starting to feel my age.”

“I’m too old for that.”

If you’re under the age of 40 and have been heard saying things like that you should be ashamed and embarrassed.

Ray Lewis just finished another season as one of the absolute best defensive players in the NFL and doesn’t seem to have lost a step. He’s 36. So is Donald Driver who is still an outstanding wide receiver and training as hard as he ever has.

While Brett Favre fell apart this year he was still one of the best quarterbacks in the league during the 2009 season at 40 years old.

Warren Moon was a Pro Bowl quarterback at 41.

As impressive as what Donald Driver is doing (playing a speed position in the NFL at a high level at 36 years old) Jerry Rice has one up on him. The greatest wide receiver of all time played until he was 44 years old and had 1200 yards the year he turned 40.

Still think you’re too old to run hill sprints?

-click for full article-

 

2/26/11 – Share the Pain Saturday – Bring a Friend!

WOD


Teams of 2 complete:

100 Wall Balls

22 Sprints

100 SDHP

16 Sprints

100 Pullups

10 Sprints

Finish with 25 Burpees

 

Brett Elmore

 

 

The Open – The New Site and Programming

 

Get a real-time ranking for your performances

The CrossFit Games Open begins on March 15. With athletes from all over their world submitting their results and videos, we needed a new site to keep track of the competition. The new Open site will have some cool new features such as showing participants their up-to-date position in the world and in their region. The ranking will update in real-time as results pour in.

Another new feature is that athletes will be able to create side-to-side comparisons with any other Open athlete. For example, you’ll be able to find out how you compare with Mikko Salo across the Open workouts.

With regards to programming, the Open workouts will be very manageable. They will draw mostly from standard CrossFit movements like thrusters, cleans, pull-ups, and push-ups. At only one workout a week, any athlete training for the Games in will be able to easily handle the volume of work.

Affiliates will be able to turn hosted Open workouts into community events. Upon completing a week’s Open workout, athletes will be able to relax and drink some beers with their fellow CrossFitters.

And it all starts in just three weeks.

-full article-

 

 

 

WOD – 2/25/11

WOD


3 Rounds for reps:

4 min AMRAP:

5 Ring Dips

7 OHS

20 Mountain Climbers

1 min rest between AMRAPs

*Last programmed 12/27/10

Coach Jen Sharp

World-Class Fitness in 100 Words:

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
  • Five or six days per week mix these ele- ments in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports

WOD – 2/24/11

WOD


“Death by Power Clean

(Complete 1 PC on the minute, adding a rep each minute)

(Score is how many rounds completed)

- 20 minute time cap -

Cash Out


Max Wall Balls in 1 minute


Do You Know What You’re Eating? Do You Care?

Did you know that Darth Vader loves hot dogs?

He’s also a BIG fan of Taco Bell. Huge.

Now, do you think he REALLY knows what he’s eating when chomping down on these “foods”?  More importantly, do you think this Sith lord actually CARES what he’s eating?

Today’s post is going to be a slight departure from normal NF articles, as I want this to be more a discussion about what we eat, why we eat it, and how our eating decisions are made.  If you’ve been following the news recently, you’ll see where this is going.  Ready?

Doing my best Super Mario impression: “Here we gooooo!”

-click for full article-

The Characteristics of Hunter-Gatherer Fitness – Mark’s Daily Apple

Dr. Loren Cordain and a few MD colleagues have recently published a paper (PDF) called “Organic Fitness: Physical Activity Consistent with Our Hunter-Gatherer Heritage.” It makes for a great companion piece to Primal Blueprint Fitness, and it encapsulates quite nicely the breadth of research into the physical activities of our hunter-gatherer ancestors. Read the whole thing. There’s probably nothing really new to you guys already well-versed in this stuff, but it’s good having it all in one space, and it’s good having it from more sources (not just me). If someone ever asks you why you go barefoot, avoid weight machines, squat below parallel (don’t you know it’s bad for your knees!?!), go on hikes for fun without sunscreen, and hate treadmills, you can send along a nice, neat package including the PBF eBook and the Cordain paper. This isn’t a “nyah, nyah, proven right again!” type thing (well, kinda). This is a “buttressing the incoming unavoidable inexorable impossible-to-ignore flood of evidence in favor of listening to evolution in matters of health and fitness” type thing. The times they are a changin’, eh?

Anyway, let’s get to the meaty bits of the paper – to what they call the “fundamental elements of ‘organic exercise,’ which may serve as a template from which to design a fitness strategy for adults living in today’s modern industrialized culture.” I’ve bolded and italicized their words (from a section of which the title of this article is derived) and followed up with my commentary:

1. A large amount background daily, light-to-moderate activity such as walking was required. Although the distances covered would have varied widely according to hunting and foraging routines, cultures, weather, seasons, ages, etc., most estimates indicate that the average daily distances covered were in the range of 6 to 16 km.

Or in other words, Move Frequently at a Slow Pace. Note that “6 to 16 km” per day is a fairly big range, and it’s the ideal – if you’re trying to perfectly emulate hunter-gatherer activity. This is neither necessarily optimum nor possible for most people. Now, If I could, I’d go on a two-hour leisurely paced hike through nature every single day, but I can’t, and so I don’t. I also don’t fret about it. If you get three to five hours (or more) of slow moving walking or hiking each week, you’re doing things right.

2. Hard days were typically followed by an easier day, but every day a variety of physical activities had to be accomplished just to provide for the basic human needs. The hunter-gatherers’ daily energy expenditures for physical activity typically were at least 800 to 1200 kcal or about 3 to 5 times that of modern sedentary individuals.

Vary your workouts and get plenty of rest, but stay active every day. Be a generalist, unless profession or dearly held extracurricular activities require specialization. That is, if you’re a high-level athlete or just an extremely passionate one, focus on your sport. Exercise should breed pleasure, after all. Hunter-gatherers were generalists by necessity; they had to be all-around physically capable, so it’s probably an optimal path – health-wise – for us, their descendants, but not if it negatively affects your enjoyment of life.

3. Individuals walked or ran on natural surfaces, such as grass and dirt, and often on uneven ground; our ancient ancestors almost never walked or ran on solid flat rock. The combination of softer natural walking/running surfaces and less biomechanically restrictive shoes is a more evolutionarily congruent strategy to reduce impact loading of the joints.

I’m in agreement with this – ditch the shoes altogether or opt for alternatives that promote natural locomotion – but  “natural surfaces” are probably less important for healthy moving in the grand scheme of things. What’s important is how we land and use our joints and muscles to absorb the impact. If you’re walking or running in species appropriate footwear that promote a healthy footfall, you will be more likely to handle the impact of that footfall whether you’re on concrete, a hardwood floor, or a dirt path. I will say that walking or running on uneven ground strewn both with large obstacles that you have to avoid or climb over (rocks, sticks, branches) and with small objects that you perceive underfoot and must subconsciously react to (pebbles, gravel, sharp stickers) is ideal, but if you live in a big city without regular access to the outdoors, what are you gonna do? Nothing? Pick the appropriate footwear (or lack thereof) and you’ll be most of the way there.

4. Life in the wild often called for intermittent bursts of moderate-to-high level intensity exercise with intervening periods of rest and recovery. High-intensity interval training sessions should be performed once or twice per week.

As I often say, make your long, easy workouts longer and easier, and make your short, intense workouts even shorter and more intense. Intensity is key for the best results in fitness, but you’ve gotta rest. Apply a stressful stimulus, allow your body to respond and adapt to that stimulus. It’s extremely simple and intuitive, yet so many get it so wrong. Add sprinting to your weekly routine if you haven’t already. The PBF protocol calls for one dedicated sprint day each week, with WOWs rounding out the weekly HIIT.

5. Cross-training is important and should include exercises focusing on strength (resistive), endurance (aerobic), and flexibility (stretching). Rotation among multiple different forms of exercise develops resilience and multifaceted fitness and reduces the likelihood of overuse injury, boredom, and emotional burnout.

Again, the generalist approach. Competency across a broad range of movement patterns,activity types, and energy pathways. Joints should move freely and smoothly, lean massshould be visible and capable, and you shouldn’t get winded ascending a flight of stairs or going for a walk. These things – joint mobility and flexibility, basic physical strength, and adequate aerobic endurance – are valuable and useful to all people, everywhere, regardless of interest in formal exercise or sport.

6. Regular sessions of weight training and other strength-building exercises are essential for optimizing health and fitness. These need to be performed at least 2 or 3 times per week, for at least 20 to 30 minutes per session.

Strength training is the foundation. It helps you build and maintain a powerful, stable base of operations (your body) from which to conduct daily business. I would add that these weight training sessions must be composed of compound, full-body movements, rather than isolation exercises, because, well, compound multijoint movements are simply how we move around in the world. If you’re an advanced trainee with a strong foundation built by years of compound exercises, go ahead and hit the curls and tricep kickbacks if you like, but if you’re trying to establish or enhance your actual strength, stick with compound movements. Bodyweight is sufficient for just about everyone, but barbells, kettlebells, and other weighted implements are awesome tools, too. The PBF protocol calls for 2 LHT (Lift Heavy Things) days each week.

7. In general, hunter-gatherers were lean, and probably almost never obese, which reduced trauma to their joints.

Yep. (Have you ever seen Grok?) Furthermore, the obese are usually inactive, and activity – especially weight-bearing activity – increases the strength and thickness of connective tissue. So it’s a double whammy. Obesity increases wear and tear on joints that are already weakened by inactivity.

8. Virtually all of the exercise was done outdoors in the natural world. Outdoor activities help maintain ultraviolet-stimulated vitamin D synthesis, improve mood, and facilitate adherence to a regular exercise program.

This is a huge aspect of fitness (and health) that goes relatively unheeded. While you can still get an extremely effective workout in a cloistered gymoutdoor workouts provide added benefits. This isn’t rocket science. I think most people understand this intuitively. Which would you prefer: a 45 minute treadmill run in a gray room with artificial light, or a game of Ultimate Frisbee in a park on a sunny day? Or how about the choice between yoga in a studio and yoga on a cliff overlooking the ocean? Time spent in nature is undeniably good for our psychological and physiological well-being. I still hit up the gym for certain routines and for the camaraderie, but more and more I put an emphasis on getting back to nature – to get my daily dose of rays and to recharge in a more natural environment.

9. Much of the physical activity was done in context of a social setting (small bands of individuals who were hunting or foraging were working together on various chores). There is substantial evidence that some of the psychological benefits of formal exercise training programs are derived from the social bonding and other unique aspects of the group exercise sessions. The benefits of group exercise can be conferred by structured programs and/or informal exercise sessions involving at least 2 individuals.

Look at the popularity, success, and effectiveness of something like CrossFit. People are willing and able to subject their bodies to immense amounts of pain and suffering in the presence of others undergoing a similar experience. We are social animals who derive great satisfaction from being with likeminded individuals. Empathy is a powerful thing, and it’s there for a reason. We’re able to transfer the suffering, to spread it out across the group and make the pain a bit more bearable. You don’t have to take a spin class or go for a Zumba session or even do CrossFit, necessarily, to get the benefits of mixing social bonding with fitness. Simply adding a single workout partner will make things easier and help you stick to the regimen. Or, you could play sports, either in pickup game form or by joining a formal league.

10. Genetic evidence suggests that humans and dogs have been coevolving together for as long as 135 000 years. The mutual advantages conferred by this co-evolutionary process have been theorized to be related to cooperative hunting between domesticated wolves and our ancient hominin ancestors. Thus, both the dog and the human genomes may be specifically adapted to outdoor exercise involving cooperation between these 2 species. Indeed, studies indicate that dog ownership can facilitate adherence to an exercise program, improve fitness, and reduce excess weight among individuals.

I get my best workouts (most enjoyable, certainly) with my yellow lab, Buddha. He exudes confidence and serenity almost to the point of enlightenment, and I’m convinced that my appreciation of my dog isn’t just learned. These furry guys have been living, sleeping, working, hunting, and bonding with us humans for tens of thousands of years. It’s entirely feasible that genetic advantages to having a dog (for both parties involved) have arisen and persist today. I’ve actually written about what we can learn from and how to exercise with dogs. Read it and then get outdoors for some fractal fun.

11. Dancing was often performed as a part of rituals and celebrations, and is an ideal form of exercise that improves fitness and reduces stress.

As long as we’ve been drumming our hands, fingers, and sticks against objects to form rudimentary rhythmic patterns (tens of thousands, perhaps millions of years), we’ve been moving our bodies along with them. In other words, dance is unabashedly, absolutely Primal. I put dance in the play category, in that it’s that type of exercise that you do for the heck of it, because it’s fun (or you’re trying to procure a mate) and don’t realize you’re actually getting an amazing mental and physical workout. So dance, and don’t worry about looking ridiculous. You’re just acknowledging the presence of aural rhythms in the air with your body. It’s unnatural not to do so.

12. Sexual activity has always been an important aspect of human physical and social interaction. A frequency of sexual activity of  1 or 2 times per week correlates with multiple health benefits.

Some would say that this is the most Primal activity of them all. I won’t go too deeply into this one, not for prudishness, but because I’m planning a dedicated post on the topic in the near future. Stay tuned for that one. It will, sadly and by necessity, be relatively SFW.

13. Ample time for rest, relaxation, and sleep was generally available to ensure complete recovery after strenuous exertion.

Fitting that this is the last one, because it’s what everyone always forgets about (if they ever knew it at all) or ignores. Exercise is utterly pointless and even counterproductive without proper rest, relaxation, and sleep. You need to eat well and eat enough, let your muscles rest and regrow, and have enough downtime to reap the benefits of exercise. I mean, you’re doing this to increase the quality of life, right? You want to be strong and able to run fast and far so that life is easier and you don’t have to worry about your body, right? Get your rest and sleep, then. It’s the only way forward.

Thoughts? Concerns? Did Cordain and company miss anything? Have I? What else can we learn from the physical activities of our ancestors?

CrossFit Maximus raises over $1,250 for LLS

Last Thursday, CrossFit Maximus joined together with BD’s Mongolian Grill to raise over $1250 for the Leukemia and Lymphoma Society, to help in the fight against blood cancer.  Our coaches took turns grilling for customers, and enjoyed working with the staff at BD’s.  Crossfit Maximus thanks all of the great staff, end especially the grillers for showing us what they do everyday.  There is definitely a new found respect within the CFm staff for the BD’s grillers.  Working over a flaming stove for 8 hours is no small task for sure!  We also thank all of the great people who showed up to support us!

WOD – 2/23/11 – Congratulations Adam Cramer!

WOD


Row 500m or Run 400m

40 Double Unders

10 Burpees

30 Pullups

10 Burpees

20 Box Jumps

10 Burpees

Row 500m or Run 400m

Cash Out


Tabata Plank Hold x 12

(Right, Middle, Left, etc)


Adam with his wife Kelli

Way to go Adam!

CrossFit Maximus congratulates Adam Cramer, husband of Coach Kelli Cramer, for his recent graduation from the Lexington Fire Academy!  Congrats Adam!  We are so proud of you!

Recipe – Halibut Macadamia

Ingredients:

Halibut Macadamia

  • 1.5 lbs fresh Halibut filets
  • 1 Cup Toasted & Chopped Macadamia Nuts
  • 2 Tablespoons Fresh Parsley
  • ¼ Teaspoon Fresh Ground Black Pepper
  • ¼ Teaspoon Sea Salt (optional)
  • Grated Orange Zest (from about ½ of an orange)
  • 1 Teaspoon Olive Oil
  • 1 Tablespoon unsweetened Almond or Coconut Milk
  • 2 Egg Whites
  • Orange slices, for garnish

Instructions:

  1. Preheat oven to 350.
  2. Toast Macadamia nuts for approximately 10 minutes on an ungreased baking sheet. Watch them to make sure they don’t burn. When done, allow the nuts to cool completely before chopping them (food processors work great for this!)
  3. Lightly grease a baking dish with Olive Oil.
  4. In a medium, shallow bowl, beat egg whites with the almond or coconut milk (I used coconut milk).
  5. Blend the cooled, toasted macadamia nuts in a food processor and then add the parsley, sea salt, pepper, and orange zest.
  6. One at a time, place halibut filets in egg mixture, and coat on both sides, then press the halibut in the nut mixture, and cover all over.
  7. Once the halibut filets are coated in the egg & nut mixture, place them in the baking pan.
  8. Bake for 15+ minutes or longer until temp reaches 130-135. Test a piece with a fork to make sure the texture of the fish is flaky and pulls apart.
  9. Serve with your favorite veggies, and garnish with the orange slices!

WOD – 2/22/11

WOD


Squat:

Work up to a heavy set of 3

- then -

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps of:

Kettlebell Swings

Knees to Elbows


CrossFit Games Athlete Profile:

Chris Spealler

Age: 30
Height: 5’5″ ( on a tall day )
Weight: 139

Date of Birth: 3-31-79
Place of Birth Salt Lake City, Utah
Started CrossFit November 06

Lives in Park City, UT

Affiliate: CrossFit Park City

Fran: 2:04
Cindy: 38 rounds without vest, 24 with 20lb vest
Linda: 18:31 (use bwt for a 155lb person) squat cleans
Helen: 7:11
Diane: 2:41
Grace: around 3:30 (i forget)
Fight Gone Bad: 459
Filthy Fifty: 14:01

Deadlift: 370
Press: 155
Back Squat: 325
Snatch: 190
Clean and jerk: 235
Max Pull-ups: 96

Favorite WOD: Nate
Favorite Lift: Snatch (heavy)
Least Favorite WOD: Michael or Joshie
Least Favorite Lift: They are all pretty fun but probably the press

2007 Games Finish: 4th
2008 Games Finish: 10th
2009 Great Basin Qualifiers Finish: 1st

WOD – 2/19/11 – Share the Pain Saturday! – Bring a friend!

WOD


Teams of 2 Complete:

Partner abdominal leg throw downs (10R, 10L, 10F, switch)

Partner 25 Rack Walks across gym

Partner 50 Goblet Squats (Beginners: air squats)

Partner 25m each plank walk

Coach Bo Hornback giving squat advice to Bruce Bowles

ScienceDaily (Feb. 11, 2011) — Regular exercise improves the ability of overweight, previously inactive children to think, plan and even do math, Georgia Health Sciences University researchers report.  They hope the findings in 171 overweight 7- to 11-year-olds — all sedentary when the study started — gives educators the evidence they need to ensure that regular, vigorous physical activity is a part of every school day, said Dr. Catherine Davis, clinical health psychologist at GHSU’s Georgia Prevention Institute and corresponding author on the study in Health Psychology.  -click for full article-

WOD – 2/17/11 – *6:15pm and 7:00pm classes cancelled*

WOD


4 Rounds:

250m Row or Run (must complete 2 of each)

7 – Six-count Burpees

14 KB Squat Cleans


Coach Kris Freeman Training Clients

CFM Coaches will be grilling at BD’s this evening from 6:00 – 9:00 pm to benefit the Leukemia and Lymphoma Society! Come out and support us for a great cause!

**Notice: Because we would like all of the coaches to be available, there will be no 6:15 or 7:00 class, and CFM will be closing at the end of the 5:30 class**

Article from The Healthy Skeptic

In step #1, we talked about what not to eat. In this article, we’ll talk about what to eat.

Most of the calories we get from food come from protein, carbohydrates and fat. These are referred to as macronutrients. We also get other important nutrients from food, such as vitamins and minerals. These don’t constitute a significant source of calories, so they’re called micronutrients.

For the last 50 years we’ve been told to follow a diet low in this or that macronutrient. From the 1950s up until the present day the American Heart Association and other similarly misguided and pharmaceutically-financed “consumer organizations” have advocated a low-fat diet. More recently, low-carbohydrate diets are all the rage.

-Click for full article-

Abs are made in the kitchen

I hate to be the bearer of bad news, but exercise alone will not give you the body you want. You can read this earlier post done by Robb Wolf, but the fact remains that dialing in your nutrition is where you get your results.

You have to eat well if you want to look good

People are especially curious about diet right now because the Paleo Challenge is here. They want to win and I don’t blame them!

Most clients have gone Paleo, but its been on the 80/20 rule. Eat perfect 80% of the time and allow yourself to slip 20% and you will still make great progress. This definitely works and I’ve seen many people get great results off this. Unfortunately though, when it comes to getting that six pack and crushing the competition, you are going to have to be more diligent. Every one is different, but there are still some general rules that I see across the board.

These rules apply to people who have already switched over to the Paleo diet. Here is a checklist to go through while dialing in your nutrition:
1.Get rid of all the sneak in’s, such as: Dairy, wheat, rye, barley, quinoa, rice, corn, sugar, oats, etc. Basically, get rid of all the processed junk! This should have already been done!
2.No alcohol
3.Cut out all dried fruit
4.Reduce your fruit intake
5.Keep an eye on your portion sizes
6.Eat more Vegetables
7.Up your protein intake- 0.8-1 gram of protein per pound of body weight
8.Minimize nut intake- it is easy to overdo
9.Drink more water
10.SLEEP!!!
11.Take your fish oil- Robb Wolf Fish Oil Calculator
These rules should get you pretty far. Your plates should be filled with a big chunk of protein and as many vegetables as you can. Cook your food with a little bit of fat or put on your veggies. From there, fruit or sweet potatoes will be added depending on your body composition and training goals. For a quick visual of how your plate should look, see below. Good Luck with the Paleo Challenge!

WOD – 2/16/11 – Paleo Challenge Results!

WOD


AMRAP in 15 min:

7 Pullups

30 Sec. L-Sit (Rings or Bars)

200m Run

Jim Laird discussing the importance of diet with his Health and Wellness class

Paleo Challenge Results:

CrossFit Maximus would like to congratulate everyone who participated in the most successful Paleo Challenge to date.  We had the most participants ever, 46, complete the challenge.  Here are the results!

Winning team:

Team Captain – Jordan Baker

Team:

  • Jenny Trimble
  • Tonya Carr
  • Natasha Price
  • Rick Conner
  • Angela Conner

Total Weight Lost: 35.9 Lbs
Total Body Fat Lost: 16.8%

Top 5 Body Fat Percentage Loss:

  1. Elijah Martin: -8.5%
  2. Todd Burris: -6.4%
  3. Rick Conner: -5.5%
  4. Bill Vanhook: -5.4%
  5. Josh Filson: -5.2%

Top 5 Muscle Mass Gain:

  1. Ryan Meador: +1.7 lbs
  2. Reid Bowles: +1.6 lbs
  3. Allen Dobson: +1.4 lbs
  4. Kellie Hornback: +1.3 lbs
  5. John Vanhook: +1.3 lbs

The over all total weight lost for all participants was 308 pounds!

That’s equal to 3 Leah Holbrooks!

Or 1 Jim Laird!

CFM Coaches Grilling at BD’s Tonight! – Last Class at 5:30 pm

Come to BD’s Mongolian Grill this Thursday, February 17th, from 6:00pm  - 9:00 pm, and you can have your meal cooked by your lovable CrossFit Maximus coaches!  We are teaming up with bd’s and the Lexington Chapter of the Leukemia and Lymphoma Society of Kentucky to raise funds to help fight blood cancer.  Bd’s will be donating a portion of the entire day’s revenue to LLS!

So come on out on Thursday, and bring your friends!  Bring anyone you know, it’s great food for a great cause!

So that all the CrossFit staff can participate in the fundraiser on Thursday, our last class will be at 5:30 pm.  This means the 6:15 pm and 7:00 classes are cancelled, we will be CLOSED after the 5:30 class is finished.