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

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

Rest Day:  Open Training 2 – 5 pm

Share The Pain Saturday

3 rounds of strength:

8 Single Leg Hip Pop-ups

8-12 Ring Rows

Then….

5 rounds:

5 Heavy Deadlift

Prowler Sprint

* pace will be determined by class size *

Cash Out:

Burpees for Boobies!!!

To support Susan G. Komen for the Cure Lexington, CrossFit Maximus is taking donations tomorrow for our cash out after the 9:30am and 11:30am WODs.  For anyone who wants to donate the cash out will be:

AMRAP:

Burpees in one minute

For every burpee performed, participant will donate $1

All proceeds donated will be donated to Susan G. Komen for the Cure Lexington

It doesn’t have to be complicated.  Yes, that’s real butter!

3 Rounds:

5 Shoulder to Overhead

10 Push-ups

200m Run

Really?????  Why??????

The Skinny On Fats

Introduction

Fats from animal and vegetable sources provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats as part of a meal slow down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes.

Politically Correct Nutrition is based on the assumption that we should reduce our intake of fats, particularly saturated fats from animal sources. Fats from animal sources also contain cholesterol, presented as the twin villain of the civilized diet.

Every minute for 10 minutes:

5 Pull-ups

5 Burpees

Sometimes the simplest of tasks are surprisingly difficult: Just – drag the sled, push the prowler, do 50 burpees, 10 minutes workout, etc.

The term prescribed when it comes to workouts has become a badge of honor and a way of validating a person’s performance.  The weights prescribed are geared toward having a high power output and a theoretical “maximum” cyclic rate. If Fran is thought of as 45 thrusters at #95 and 45 pull ups and let’s say the “best” time is 2:00 (120 seconds) which results in each rep in 1.33 seconds per with no time loss for transition. Add transition time between stations and then the cyclic rate is faster. We seem to hold performances like this as the standard. It is far from it. How many people can do a 2:00 Fran? Very very few. A 2:00 minute Fran is a mixture of genetic potential, training and a god like tolerance for discomfort. How many people can really move that fast?

People often frame their success in terms of the extreme. The all or none relationship between, train for the 2:00 Fran or Boston Marathon or be top 10 in the CrossFit Games or Hawaii Ironman or make it to the platform in the Olympics or why bother?. All of these are worthy goals and attainable by about the same percentage of people who have 2:00 Frans. Success and failure is often measured by people in terms of how close they are to the super elite performances and not on an accurate assessment of their current and true abilities. Your ultimate success depends on being there and getting better all the time.

- Doug Chapman (Hyperfit USA)

Doug brings up a great point which we take into account in our programming.  Not everything should be for less time, more weight, push, push, push.  Sometimes the emphasis needs to be else where and you will see improved performance.  There doesn’t always need to be a clock running, sometimes we would like to see what weight you feel comfortable with instead of a static weight, I would rather see you rest 1-2 minutes between rounds and have crisper form and get more out of it.  We thrive off of self-improvement.  Sometimes it’s easy to short yourself if you are always comparing yourself to others.  It’s apples and oranges.

- Freeman

5 Rounds:

5 Hang Power Cleans

5 Push-Presses

5 RDL’s

* post load used, rest as needed between rounds

Guess What’s In This Picture?

5 KB Cleans, ea. arm

Rack Walk (down & back)

10 Burpees

…… For 15 minutes

CFM Strength Coach Jim Laird working with a client

We all have a history.  Everyone does.

We used to be fat, we used to be skinny.  We used to have a job, now we are unemployed.  In high school we were the nerdy kid, and now we are a p-i-m-p.  We grew up in Lexington, or we grew up somewhere else.  We used to be friends with that person, but not so much anymore.  We were single, now we are married.…  etc. etc. etc.

For 1 hour a day nothing from your past or present matters.  You have an hour to put yourself first, and make creating a healthier you priority.  At CrossFit Maximus, no one cares where you have been; we care where you are going and how we can help you get there successfully.  When you are here you are family, you are a part of a community that accepts you, supports you,loves you, and genuinely wants you to succeed at whatever your goals may be.

Have you thought about where you are going in life, where you want to go in life, and what you are doing to get there?

- Jen

“Fran”

21 – 15 – 9 reps for time:

Thrusters Pull-ups

Squatting to restore spinal motion

and to poop