Happy New Year from all of us at CrossFit Maximus!

What did you accomplish in 2011?

Did you set any Personal Records in Strength, WOD times or Skill Work?  Achieve any nutritional goals or meet any great new friends during your class?  Maybe you joined the Academy recently and are discovering the new inner athlete that you never knew?

We want to know about your achievements and even the achievements of others that you have noticed in the community.  CLICK THIS LINK to shoot over to our Facebook page to let us know what the last year has produced for you!

While you are at it, check out the following photo retrospective for 2011.  While you are scrolling through the photos, think of all that you have learned, what you have accomplished, and all of the awesome people you have met….and don’t forget the coaches who have helped you get there!

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Jeff Wolfe

- WOD -

Teams of two complete for time:

100 Wall Balls

22 Sprints (cone to cone outside-complete together)

100 SDLHP

16 Sprints

100 Sit-Ups

10 Sprints

Finish w/ 30 Man-Makers each - beginners do half

Todd Burris

- WOD -

100 Burpees for time

- Cash Out -

2 Rounds:

Heavy Prowler Push – 1 Length

50m Sprint

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Dr. Tim Rogers

Gear Up Before you Strip Down…
What You need to Know Before you Paleo, by Dr. Tim R. Rogers

CrossFit Maximus’ next 30 day Paleo Challenge begins Thursday, January 12.  Are you ready?  Dr. Tim Rogers of ChiroFit will be hosting a seminar that will prepare you for this potentially life changing nutritional challenge, and give you the information to make the right decisions when it comes to your nutrition plan!  Come to CFM at 9:30 am on Saturday January 7 to get the lowdown on how to turn your life around during the next Paleo Challenge!

Part One: “Recon”

• Know yourself well, your habits, your pitfalls, cravings and what they could be telling you
• Investigate your blood type
• Read what you can before you start and as you go through the challenge

Part Two: “Prepare for Battle”

• Detox
• Make a grocery list and a schedule
• Pre-make what you can, store only what you will eat in your fridge
• Think ahead, thaw out you proteins the day of
• Load up on the raw materials, trash the chemicals and additives (take a garbage bag and get rid of all the man made stuff in your house.

Part Three: “Dominate your Opponent”

• expect the  shortcomings: loss of energy, crappy feeling, doubt and criticism
• expect co workers negativity, even negativity from family and friends
• meditate, control your mental environment
• train when you’re tired, fuel up on good things when you’re hungry, drink ONLY water when thirsty

Part Four: “Execute an Exit Strategy”

• What happens when the challenge is over? Will you continue to merge paleo with your current strategy?
• What about cheat days? What’s the best strategy for intense training days? What about stressful heavy deadline days?
• How can you paleo on the job and while traveling..through the holidays?

Let us know you’re coming on Facebook! Click this link!

Justin Maples

- WOD -

15 – 12 – 9 – 6

Thrusters

Double Unders

Power Snatch

Abmat Situps

15:00 Time Cap

- Cash Out -

400m Run for time

__________________________

- Academy -

Class #25/32

Skill of the Day:

Kettlebell Swings

Workout of the Day:

8 KBS, 8 Squat Thrusts w/ high jump

7 KBS, 7 Squat Thrusts w/ high jump

6 KBS, 6 Squat Thrusts w/ high jump

Cool Down Discussion:

Sugar is like crack: Don’t let anything rule your body!

____________________________________________

Jessie Siu

 - WOD -

“Jonesworthy”

Squats: 80, 64, 48, 32, 24, 16

KB Swings: 40, 32, 24, 16, 12, 8

Pull-Ups: 20, 16, 12, 8, 6, 3

Example first round:

80 sq., 40 KBS, 20 p/u etc

etc……

- Cash Out -

__________________________

- Academy -

Class #24/32

Skill of the Day:

Lunge/OH Lunge

Workout of the Day:

“Terrible 20′s”:

20 Lunges

20 Push-Ups

20 Squat Jumps

20 Ring Rows

20 Lunges

20 Burpees

Cool Down Discussion:

Chalking up:

How to properly chalk up and why?

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Kelli Cramer

Check out the newest edition of BG Magazine, published by the Lane Communications Group here in Lexington, KY.  In their winter 2011 edition, CrossFit Maximus’ own Kelli Cramer, coach and director of MassageFit, is interviewed by Abby Laub of BG Magazine about the benefits of the Paleo Diet in an article titled “Eat Like a Caveman.”  Click on the image below and scroll to page 34 to read the full article where Kelli discusses the Paleo Diet and it many health benefits, as well as testimony by Robb Wolf, author of The Paleo Solution: The Original Human Diet.

Be sure to stay informed about our latest Paleo Nutritional Challenge, which starts January 12, 2012!  This nutritional lifestyle h is proven to change your life, and improve your quality of life in 30 days!  For more information, contact us at 859 – 317 – 9568, or email us at staff@crossfitmaximus.com!

Article: CrossFit Goal Setting – The Little Things

- WOD -

4 Rounds:

200m Run

5 Clean & Jerks

15 Burpees

2:00 rest between rounds

Record each round and add up for total time

- Cash Out -

__________________________

- Academy -

Class #23/32

Skill of the Day:

Wall Balls

Workout of the Day:

3 Rounds:

200m Run

12 Wall Balls

15 Box Jumps

20 Abmat Situps

Rest 1:00 between rounds

Cool Down Discussion:

Breathing: Chest vs. Abdomen

____________________________________________

- WOD -

“The Maria Smith”

1 – 10 Ladder:

KBS

Box Jump

Wall Ball

OH Lunge w/plate

- Cash Out -

Max T2B in 1:00

__________________________

- Academy -

Class #22/32

Skill of the Day:

Power Cleans

Workout of the Day:

1 Power Clean 1st minute

2 Power Cleans 2nd minute

etc…..

Cool Down Discussion:

10 Ways to reduce body inflammation

____________________________________________

CrossFit Maximus Holiday Schedule

Christmas Eve: CLOSED

Christmas Day: CLOSED

December 26th: OPEN – Regular Schedule

Dave Jones rockin' his holiday garb out for the 6:15 WOD

- WOD -

As class is warming up, take turns:

Prowler sprints x 2 trips down and back

- then -

Deadlift:

Work up to heavy 5

- then -

Every Min on the minute for 10:00

3 weighted pullups

Finish each minute with Choice: Heavy Power Cleans or Barbell lunges

______________________________________________________________________

CFM thanks all those who showed up and helped with the Holiday Throw Down last weekend!

Remember MassageFit has Gift Certificates available for Christmas!

CFM Members get $10 off MassageFit gift certificates!

For more information, email Kelli at kelli@crossfitmaximus.com

- WOD -

5 Rounds:

4 Jerks

20 Mountain Climbers (total)

100m Sprints

 - Cash Out -

Texas Push-Up Challenge

__________________________

- Academy -

Class #21/32

Skill of the Day:

Dips

Workout of the Day:

AMRAP in 10:00

5 Ring Dips

7 Burpees

200m Run

Cool Down Discussion:

10 Way to reduce body inflammation

____________________________________________

Alicia Gifford

Why grass fed beef over grain fed beef?

- WOD -

AMRAP in 15:00

10 Weighted plate twists

7 Ring Dips

15 GHD Back Extensions w/ plate – Adv. BE to Glute-Ham Raise

50m Rack Walk – Adv. OH Rack walk

- Cash Out -

 Tug – o – War!

__________________________

- Academy -

Class #20/32

Skill of the Day:

 Press, Push Press, Push Jerk

Workout of the Day:

1 – P, PP, PJ the first minute

2 – P, PP, PJ the second minute

3 - P, PP, PJ the third minute

etc…..

Cool Down Discussion:

Why grass fed beef over grain fed beef?

____________________________________________

Dump the Junk!

The New Year is upon us, and it’s time to make your new year’s resolutions to get in shape, and get on track to leading a healthier lifestyle!  CrossFit Maximus’ next Paleo challenge is on the books with a new format and all new seminars held at a more convenient time!  This 30 Paleo Challenge is set to be the best one yet! The cost to participate in this challenge will be $35, and there will be prizes for the winning team.

This is not trick photography

Food for thought:  Your results (and success) from this challenge will be dictated by how serious and focused you are during this challenge.  As they say, “the proof is in the pudding.”  If you stick to your guns, be honest with your choices, and devote yourself to giving this lifestyle a chance for 30 days, the results are almost fool-proof.  This lifestyle can add years to your life, and improve its quality!  What do you have to lose? It’s just 30 days!

Here are some Paleo Challenge highlights:

• 30 Day challenge – From Thursday 1/12 – 2/9
• Orientation and initial seminar will be Saturday 1/7 @ 9:30a (Childcare provided)
• All new seminars, now held on Thursday evenings @ 6:00
• Team WOD competition follows all Thursdays’ seminars
• Teams will be broken down by WOD class times, participants will sign up for teams
• Before/After pictures will available upon request
• Prizes for winning teams given at conclusion of challenge
• Body comps will be done initially at seminar on 1/12/12
• Body Comps will be taken by Max Muscle at their store on Helmsdale for those who cannot do it on the 12th

Joia Miller and Jessi Siu strategizing before the Holiday Throw Down this past weekend

- WOD -

Move as far up the ladder as possible in 20:00

200m Run/Row, 4 KB Swings, 4 Squat Thrust Burpee Box Jumps

200m Run/Row, 8 KB Swings, 8 Squat Thrust Burpee Box Jumps

200m Run/Row, 12 KB Swings, 12 Squat Thrust Burpee Box Jumps

etc…….

__________________________

- Academy -

Class #19/32

Skill of the Day:

Knees to Elbows

Workout of the Day:

3 Rounds:

10 Knees to Elbows

10 Med Ball Twists

200m Farmer’s Walk

Cool Down Discussion:

What are Paleo Kits?

____________________________________________

The partner carry during this past weekend's "Holiday Throw Down"

- WOD -

5 Rounds

4 Thrusters

12 pullups

100m sprint

- Cash Out -

 3 rounds:

:30 Battle Ropes

__________________________

- Academy -

Class #18/32

Skill of the Day:

Back Squats

Workout of the Day:

Back Squat

5 – 5 – 5 – 5 – 5

Band pull aparts between each set

- then -

Tabata:

Burpees

Mtn. Climbers

Cool Down Discussion:

____________________________________________

- REST DAY -

Today is Rest Day at CrossFit Maximus

Open gym from 2:00 pm – 5:00 pm

No classes scheduled

Mobility WOD at 3:00

Looking for the perfect gift for someone special?  CrossFit Maximus as gift certificates available for one entire 8 week session of the Academy.  Our “on-ramp” program is designed to teach you all the movements involved in our CrossFit programming, as well as introduce you to nutrition basics, and a great fitness community!  New Year’s resolutions are right around the corner, and starting in a fitness program at CrossFit Maximus is the perfect way to kick off 2012!  Gift certificates are $225, ask a CFM staff member how to get one!

Because of the Holiday Throw Down from 11:00 – 1:30, there will be a 9:30 class only today, the 11:00a and 1:00p classes are cancelled

- WOD -

 Teams of 3 complete for time:

800m Run with 1 piece of equipment

99 KBS

99 Wall Balls

99 Push Press with bar

800m Run with 1 piece of equipment (different than first run)

*Run only as a team

*One person work at a time during movements

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