- 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

Regional Throwback (Scale accordingly)

- WOD -

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 35lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
50 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all 4 members to go through the workout.

Rest and Mobilize!

Mobility WOD 3:00

Happy Birthday Seth!

Seth then…

And now.

Have a great day and try not to break a hip!

5 Rounds for time:

50ft One Arm OH DB Lunges

15 Burpees

Crossfit Maximus members! Make sure that you take full advantage of our free tanning packages. Located just outside the Arena and all around our building is our exclusive tanning system called OUTSIDE. CrossFit Maximus members have full access to this tanning system and can even tan while working out! Also, make sure to try out our naturally heated (earth friendly) workout area, or as we call it “HOT WODDING” (its better than hot yoga). All of these amenities are included in your CrossFit Maximus membership!

Kaboom!

- Matt

Food For Thought

Fats:  The Real Story and Why You Need Them

Chuck Norris Smack Down!!!

WOD Posted in Arena only.

Inspiration.  It is really what it all boils down to.  When I started Crossfit, I made the mistake of thinking that the major component of the success of the program was the workouts.  CrossFit is the most effective way to get into the best shape of your life.  Crossfit is the how to get there.  What I missed was the why.

The why are the people.  Crossfit has introduced me to some of the most inspirational people that I have ever met.  These people inspire me to push myself to the limit each and every day.  These aren’t just people you bump into at the gym, but instead people that become life long friends.  These are the people that make CrossFit so unique in a world of mediocrity.

Take for example Amy.  She went, as a spectator, to the recent Crossfit Sectional in Columbus Ohio.  After being inspired by the performances of the athletes she made herself a promise that would challenge her each and every day.  Amy decided that come hell or high water she was going to compete in the sectionals the following year.  Since that day, I have personally witnessed her fight that battle each and every day.  Each and every day she gets a little better and a little stronger (and her socks get a little higher).  Inspirational.

What inspires you? 

MS

Dear Lexington Road Warriors, Friends, & Family,

On Saturday, March 27, 2010 at 5:00PM, you are cordially invited to a Pre Race Pasta Dinner. All family, friends, and runners are invited to enjoy some food and last minute preparations.  All the food will be provided.  This is a great chance to get your pre race carbs, have some fun, and get any answers to last minute questions.  

Please RSVP to Varinka or Shane by either phone (859-559-6593) or email by Friday, March 26,2010, with the number attending. 

• Apparel- comfortable, previously trained in clothing.  Avoid cotton. Lay out night before.
• Running Shoes- should be broken in.
• Throw away clothing- shirt or trash bag used in the first few miles to warm up.  Something you may not recover after the race.
• Water bottle- for both before and after the run.
• Energy foods- somethinh you have tried in training that is comfortable to carry.
• Sun Screen- weather dependant.
• Body Glide- use on areas that chafe or you anticipate chafing. 
• Band Aids- commonly used on men’s numbers when running long distances to prevent bloody nipples.
• Race Number- have it pinned to your shirt and ready to go.
• Timing Chip- securely attach to shoe.
• Safety Pins- to pin number onto shirt.
• Start/ Finish Instructions- REview parking, starting times, parking locations, and course map.
• Race Strategy- Goal pace, mile splits, food/ water/ sport drink intake.
• Positive attitude-  You are PREPARED and HAVE TRAINED!  ENJOY the RACE!

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!

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.

Saturday Group Run:

 When: Saturday, March 6, 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 in to Walnut Hill Road at the dead end.  Continue on Walnut Hill to the approx. 5.6 mile turn around (Winchester Road) or to your desired turn around.  GU shots will be distributed prior to the run.

Bring a sports drink for your long run in a botter you can run with. You will want a 50/50 ratio- sports drink to water. Enjoy your run!

 See the Running Route Map:

http://www.mapmyrun.com/run/united-states/ky/lexington/379126781722963554

 The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

 Notes:

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.

 This weekend is supposed to be WARM, in the 40-50s. Dress appropriately.

Shorts and shirts with a long sleeve layer on top.  You can always strip down after you are warmed up. 

For after the run, have a change of clothes, water bottle and plan on refueling with something warm within 3:carbs-2:proteins-1:fat ratio of food. 

ALSO: We have a group on Map My Run if you are interested

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

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

Saturday Group Run:

When: Saturday, February 27, 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 are two routes this week:

Beginners

Beginners 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.  Continue on Deer Haven to the 3.1 miles/ 10km turn around. The marker will be placed on the right hand side, just past Sleepy Hollow Lane.  Please keep track of you time.  Make sure you get a ½ mile warm up and cool down before and after your run.  Please keep track of your time.  Make sure you push yourself.

See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/414126703718551054

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

Intermediates

Intermediates 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 in to Walnut Hill Road at the dead end.  Continue on Walnut Hill to the approx. 5.0 mile turn around or to your desired turn around.  The turn around is located approximately 1 mile past the Green Briar neighborhood, at the creek road bridge.

See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/188126703799138050

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

Notes: This weekend is supposed to be warm and sunny, in the high 30s. Dress appropriately. Hands and ears should still be covered, you can always take stuff off when you get hot.  Layer accordingly and wear something up top that blocks the wind. Don’t forget your water bottle for after the run.  For after the run, have a change of clothes and plan on refueling with something warm within 30 minutes. (Soup, cocoa, hot food).

ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357

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

Saturday Group Run:

When: Saturday, February 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 are two routes this week:

Beginners

Beginners 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 in to Walnut Hill Road at the dead end.  Continue on Walnut Hill to the approx. 4.0 mile turn around or to your desired turn around.  The turn around is located just past the gated Walnut Hill Estates Entrance,

See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/337126652156845492

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

Intermediates:

Intermediates 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.  Continue on Deer Haven to the 6.2 miles/ 10km turn around. The marker will be placed on the right hand side, just past Sleepy Hollow Lane.  Please keep track of you time.  Make sure you get a ½ mile warm up and cool down before and after your run.  Please keep track of your time.  Make sure you push yourself.

See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/165126652265543514

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

 Notes: This weekend is supposed to be warmer, in the mid 30s with a 20% chance precipitation. Dress appropriately. Hands and ears should still be covered.  Layer accordingly and wear something up top that blocks the wind. Don’t forget your water bottle for after the run.  For after the run, have a change of clothes and plan on refueling with something warm within 30 minutes. (Soup, cocoa, hot food).

ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357

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

Come join us on (Tuesday, 2-16-10) at 6:30 pm at Crossfit Maximus. Lexington Clinic Orthopedic Sports Medicine will be presenting:

“LET’S TREAT THE ACHES & PAINS AND FIND THE ROOT OF THE PROBLEM!”

Thanks for all that have attended in the past.  It has been a ball of fun!  See you on Tuesday. If you are involved with running team, or you are just interested, please attend! Email Steve Cobb  or Varinka Barbini if you have questions about the meeting.  See you there!

 If you have a particular injury that would like to discuss on Tuesday please email Heather at hmatt@lexclin.com or by phone (859-258-8522) ahead of time to ensure the injury topic is covered.

Saturday Group Run:

When: Saturday, February 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:

Happy Valentine’s Day!

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 in to Walnut Hill Road at the dead end.  Continue on Walnut Hill to the approx. 4.75 mile turn around or to your desired turn around.  Water bottles and GU shots will be placed at Deer Haven dead end.  Please share.  Enjoy your run!

See the Running Route Map: http://www.mapmyrun.com/run/united-states/ky/-lexington/416126598959869097

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

Notes: This weekend is supposed to be another cold one, in the 30s with a 20% chance of snow flurries. Dress appropriately. Gloves, mittens, warm socks, hats and turtlenecks are a wise choice.  Consider wearing tights as a base layer with wind pants overtop.  Also, layer and wear something up top that blocks the wind. Everyone should also, start bring a water bottle for after their runs if they have not started to do so already. For after the run, have a change of clothes and plan on refueling with something warm within 30 minutes. (Soup, cocoa, hot food).

ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357

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

Come join us on (Tuesday, 2-9-10) at 6:30 pm at Crossfit Maximus. Lexington Clinic Orthopedic Sports Medicine, Dr. Trevor Wilkes, will be presenting “Common injuries associated with running and how to treat them.”   

Thanks for all that have attended in the past.  It has been a ball of fun!  See you on Tuesday. If you are involved with running team, or you are just interested, please attend! Email Steve Cobb  or Varinka Barbini if you have questions about the meeting.  See you there!

 If you have a particular injury that would like to discuss on Tuesday please email Heather at hmatt@lexclin.com or by phone (859-258-8522)  ahead of time to ensure the injury topic is covered.

Saturday Group Run:

When: Saturday, February 6, 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 in to Walnut Hill Road at the dead end.  Continue on Walnut Hill to the approx. 4.6 mile turn around or to your desired turn around.  Water bottles and GU shots will be placed at Deer Haven dead end.  Please share.  Enjoy your run!

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

Notes: This weekend is supposed to be in the 30s with a 30% chance of snow (lees than an inch).  Dress appropriately. Gloves, mittens, warm socks, hats and turtlenecks are a wise choice.  Consider wearing tights as a base layer with wind pants overtop.  Also, layer and wear something up top that blocks the wind. Everyone should also, start bring a water bottle for after their runs if they have not started to do so already. For after the run, have a change of clothes and plan on refueling with something warm within 30 minutes. (Soup, cocoa, hot food).

ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357

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

TODAY!!! (Tuesday, 2-2-10) at 7:00 pm, Lexington Clinic Orthopedic Sports Medicine, will be putting on a “What Should I Do After a Run to prevent injuries” presentation at Crossfit Maximus.  If you are involved with running team, or you are just interested, please attend! Email Steve Cobb  or Varinka Barbini if you have questions about the meeting.  See you there!

Saturday Group Run Plan A:

When: Saturday, January 30^th
Time:    0845 Meet, 0900 Run
Where: Crossfit Maximus in Hamburg
            859-327-3677
            1850 Bryant Road
            Lexington, KY 40509

Route: To see the map go to:  http://crossfitmaximus.com/category/halfmarathontraining/

There are two routes this week: 

Beginners: This week intermediates are running a 5km Time Trial.  Please bring a watch to track your time. The workout is approx. 1 mile group warm up run, followed by stretching.  The Brighton Trail is your 5km route. After completion of the 5km run, please walk/ run for a mile and stretch.  Log your times in to your logs.

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

See the Map:  http://www.mapmyrun.com/run/united-states/ky/-lexington/992126478900125353

Intermediates: This week’s run is approx. 8.66 miles if you run the entire route. There are mile markers set out for you to gauge you distance and determine your turn around point.  Water & oranges will be provided at Quiet Lane.

See the Map: http://www.mapmyrun.com/run/united-states/ky/llexington/117126478879496947     

The map is interactive.  By clicking the route title, you can see mile markers and notations we have placed on the map.

Notes: This weekend is supposed to be in the 20s- 30s with a change of snow.  Dress appropriately. Gloves, mittens, warm socks, hats and turtlenecks are a wise choice.  Consider wearing tights as a base layer with wind pants overtop.  Also, layer and wear something up top that blocks the wind. Everyone should also, start bring a water bottle for after their runs if they have not started to do so already. For after the run, have a change of clothes and plan on refueling with something warm. (Soup, cocoa, hot food).

ALSO: We have a group on Map My Run if you are interested http://www.mapmyrun.com/community/groups/468126395793138357

Saturday Group Run Plan B:   If it is unsafe for the morning run, the run will either be changed to later in the day or moved to Sunday.  We apologized for any inconvenience, but safety first!

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

Tomorrow (Thursday, 1-28-10) at 7:00 pm, Lexington Clinic Orthopedic Sports Medicine, will be putting on a “What Should I Do Before a Run” presentation at Crossfit Maximus.  If you are involved with running team, or you are just interested, please attend! Email Steve Cobb  or Varinka Barbini if you have questions about the meeting.  See you there!

This Saturday’s group run had a great turnout and everyone seemed to be hitting their groove. With two routes for the two groups of runners, and heavy fog, at first we just wanted to find everyone. But after a few minutes warming up it was clear everyone was ready to run, and it was good to see some new faces. Our team is improving with every week, and we welcome anyone who wants to join!

She's all smiles