Thank you to all those who came out to support Team Maximus at the O-Course!
- REST DAY -
Today is Rest Day at CrossFit Maximus
Open gym from 2:00 pm – 5:00 pm for Gold members and above
Rebecca Upperman
*Maximus Obstacle Course Fundraiser begins at 9:00 am, cookout afterwards*
**The 9:30, 11:00 and 1:00 WOD classes will run on schedule**
- WOD -
“Wounded Comrade”
Teams of 2:
Buddy carry your partner for distance. Every time that you switch, perform 5 pushups
Distances:
Easy: 400m
Intermediate: 800m
Advanced: 1 mile
*Scale partner with a piece of equipment
________________________________________________________________________
Upcoming Events:
Saturday – April 28, 2012 – Share the Pain Saturday!
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
Kris Freeman leading the Academy 1.0 - Academy 2.0 begins Monday!
Article: Eat Your Greens
- WOD -
AMRAP in 10:00
10 bar facing burpees
3 power snatches (135/95)
5 weighted pull-ups (chain, KB, DB, weight vest…)
- Cash Out -
2 Rounds:
10 GHD Back Extension
1 min plank hold
Rest 30sec between rounds
__________________________
- Academy -
Class #31/32
*See Academy schedule for class info
**The updated Academy Program “Academy 2.0″ begins next Monday! -
______________________________________________
Upcoming Events:
Saturday – April 28, 2012 – Share the Pain Saturday!
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
Article: YOUR Deadlift Questions Answered!
- WOD -
3 rounds:
5 back squats
10 handstand push-ups
15 Ab Mat sit-ups
400m run
- Cash Out -
Heavy Tire Flip x 10
__________________________
- Academy -
Class #30/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Saturday – April 28, 2012 – Share the Pain Saturday!
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
To all those who pre-ordered the new Maximus Pink Tank top, they are now available in the front office! We have a limited amount of extra tanks available for purchase, so get them while they last! They are $20……..HURRY!
Kris Freeman & Nick Phillips circa 2010
Article: Q&A: Power Development
- WOD -
Tabata Hell:
3 Stations of full Tabata:
Burpees
Row for Calories
KB Swings
2:00 Rest between rounds
- Cash Out -
Stretching & Mobility
__________________________
- Academy -
Class #29/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Saturday – April 28, 2012 – Share the Pain Saturday!
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
Chuck Hawkins during the off-site WOD at the Arboretum
Article: The Nerd Fitness Playground Workout
- WOD -
AMRAP in 12:00
5 Sumo Deadlifts (225/155)
7 Pull ups
9 Burpees
- Cash Out -
Partner 200m farmer’s carry
Sled drag, trade off as needed
__________________________
- Academy -
Class #28/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Saturday – April 28, 2012 – Share the Pain Saturday!
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
After getting some good results of fat loss during the Paleo Challenge and time since then, Kelli encouraged me to put my story down in writing to share with others from Crossfit. I agreed that it was a good idea. I hope this will inspire or encourage others to continue to eat Paleo and figure out how to “tweak” the Paleo lifestyle to fit their needs and body. When I started this past Paleo Challenge, I searched for success stories on the Internet and there are plenty out there. Remember though, what you are about to read is about someone you actually know, and not just another random story on the Internet! I’m an engineer by trade so writing isn’t one of my strong skills so please keep that in mind.
Randi - Fall 2011
I was always the smallest and skinniest kid in class growing up. I was also a picky eater growing up, and even into adulthood. Some may even say that I’m a picky eater now, but I’ve improved a lot in the past year or so. Through college, I ate the typical college student diet. Foods that were quick and cheap, like burgers and pizza. However, I managed to stay slim and by the time I graduated in December 2005, I weighed about 125 and wore a size 4. After college my eating habits didn’t really change much. Typically throughout the week I would skip breakfast, or have something fast like a donut or honey bun. For lunch, I would eat out fast food or if I packed my lunch it was usually something like a sandwich with lunch meat and chips and a cookie or something else sweet. I did belong to a globo gym during some of this time where I would do spinning class and dabble with the resistance machines. By 2009, when I was 26, my weight had gotten to about 132-135 and I wore a 6/8. I figured this was just due to me getting a little older and my metabolism slowing down. So I did change it up with my diet a little bit. I would still skip breakfast sometimes, or drink a Slim Fast. For lunch, I would still do sandwich and chips but I would use whole wheat bread and baked chips. Dinner was still pretty much whatever.
I started going to Crossfit Maximus August 2011 and began with The Academy. The instructors mentioned Paleo nutrition a lot so I Googled it and read up quite a bit so I can’t claim ignorance during this time at all. I tried doing Paleo dinners and I did feel better and more energetic by doing so. However, I did fall off the bandwagon and couldn’t catch back up with it. Through the holiday season last year, I don’t feel like I went crazy and ate everything in sight but I did eat like a typical American would. I work in an office environment so it seemed like every day someone brought in some kind of tasty treat. Not to mention the holiday meals. I did not feel very good during this time and around the middle of December I actually went to the doctor, and with my symptoms she tested me for thyroid (which came back negative). I was tired much of the time, didn’t have energy, and was moody. My skin was also breaking out a lot and I was using prescription medicine to treat it. I also weighed about 142 at this time and was pushing the limits of size 8. To some, that weight may not seem like a big number but keep in mind that my petite frame is about 5’3” on a good day. For my height, I was in the overweight category and had a percent body fat of 31.1%.
When the January 2012 Paleo Challenge was announced I was really excited! The timing for this one was great for me. I had procrastinated improving my eating habits long enough, so I made the decision that I was going to do this and do it right. I bought Robb Wolf’s book and read it front to back. I went on his website and printed out the shopping lists to help get started. I used many of his recipes. By the end of the challenge though, I didn’t need shopping lists or cookbooks to eat Paleo. I even came up with a recipe by myself, Paleo Salmon Patties. At the end of the challenge I had lost nearly 7 pounds of fat. However, I had also lost 1.5 pounds of muscle. I was happy with the results though, and I wanted to keep going.
Spring - 2012
During the challenge, CFM hosted weekly seminars with different topics. The last one featured Matt Sharp discussing what to do after the challenge. He cited the book, “Four Hour Body” by Tim Ferris. Ferris talks about a diet that is mostly Paleo but includes beans. He also includes a “cheat day” and says you can eat whatever you want that day. The funny thing is, I had started to read that book already but had quit because I thought the author was crazy and full of crap. I listened to what Matt had to say though, and a couple days later I picked his brain about it. He said he’d been eating that way for months and was getting good results. He also said there’d be no way he would get enough protein without it. That got me to thinking about changing my diet a little bit to where I included beans and had a cheat day. I also stopped by Max Muscle and talked with the folks there (who are very helpful). They suggested, given that I had lost a little muscle during the challenge, that I include even more protein and eat a healthy starch after workouts to help the proteins get to my muscles.
During the last 6 weeks or so, I will have one “cheat day” a week. I like this because I can schedule it around social events (for example Kentucky game days during the NCAA tournament). The other 6 days of the week I will follow my diet strictly, which is eating Paleo plus beans. I also drink protein shakes about twice a day. The brand I have is High-5 from Max Muscle. My typical day of eating looks like this:
Dinner (start fixing it when I get home from Crossfit, eat around 6:30pm): baked fish, baked sweet potato with a little bit of butter and cinnamon, ½ c green beans.
Eating this way the past 6 weeks I have been able to lose another 8 pounds of fat and I have gained 3 pounds of muscle. My weight now is 128 and I wear a size 2 or 4 (yes, I’ve had to do some shopping). My percent body fat is now 22.6%, smack in the middle in the “normal” range for a female. That is an 8.5% drop since the beginning of the Paleo Challenge. This has surpassed my goal. I had originally intended to bring my PBF down 5%, but that is just because I thought that was all I could do. Now, I plan to continue to eat this way and see how it goes. I’m curious what kind of lifts I can do when I put on more muscle! My arms are already the best looking arms I’ve ever had! I feel great now, have a lot of energy, and my skin is better using no medicine. I just turned 29, but I plan on making 29 the healthiest of my twenties.
Some advice I would give to those of you that are trying to accomplish similar goals would be to tell everyone around you what you are trying to do. All my co-workers know of the way I eat and they respect that. My boyfriend is very supportive of my new found eating habits and he eats the same way (when around me). I would also advise to not keep junk food at your house, office, car, or any place else you frequent. Eat out for cheat day and don’t take home the leftovers. If junk food is at your house, it will just be taunting you. Don’t be scared to tweak the Paleo diet a little to suit your body’s needs, and don’t try to micromanage it. If anyone has any questions feel free to ask me. Good luck!
The next series in the quest for the “Fittest on Earth” will be May 11-13, 2012 in Columbus, OH. CrossFit Maximus is sending a team of three men and three women and two alternates to the regional event at the Ohio Expo Center. We are raising money to help offset the estimated $3,500 it will cost to send these athletes to compete on behalf of CFM and win a spot at the CrossFit Games finals in Los Angeles in July.
Interesting facts about Matt’s life and CF:
How long Matt has been doing CF and how he got into it:
Name & Age:
Chris’ Athletic Background:
Interesting Facts about Chris:
Interesting facts about Chris’ life and CF:
Name and age:
How I train:
Chris’ Athletic Background:
Chris’ CrossFit Experience:
Work/Rest Schedule:
How long Chris has been doing CF:
Name and Age:
Jen’s Athletic background:
Interesting facts about Jen:
Jen’s CrossFit Story:
Name and age:
Fun Fact about Kelli:
Kelli’s Bio:
Kelli Cramer is a Level I CrossFit certified coach, a certified CrossFit Endurance coach and a Licensed Massage Therapist. Before CrossFit, soccer was her primary passion. She played on several traveling teams in Georgia, Korea and Japan before she headed to college to play for a year.
Name and age:
Megin’s Athletic background:
Interesting facts about Megin:
Interesting facts about Megin’s life and CF:
How long Megin has been doing CF and how she got into it?
Article: What’s YOUR Achilles heel?
- WOD -
2 rounds:
5 box jumps (tall)
200m run
30 OHS (BB)
5 weighted push-ups (45#plate/25# plate)
15 push press (BB)
30 ab mat sit-ups
- Cash Out -
Couch Stretch 2:00 each side
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- Academy -
Class #27/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Saturday – April 28, 2012 – Share the Pain Saturday!
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
**Academy hours are 8:30 am, 5:30 pm & 6:15 pm – Monday – Thursday!**
- REST DAY -
Today is Rest Day at CrossFit Maximus
Open gym from 2:00 pm – 5:00 pm
No classes scheduled
*”Share the Pain” Saturday is a chance for CrossFit Maximus members to bring a friend, one time, to try out CrossFit Maximus’ strength and conditioning program. If you decide to bring a bring a friend, please make sure to show up 15 minutes early so that a mandatory waiver can be filled out before they workout. After you WOD, be sure to find on of our coaches, give them your feedback, and discuss with them about scheduling a one-on-one intro session to further introduce them to our program! Welcome to CrossFit Maximus!
- WOD -
In teams of two, with one partner running at all times. *AMR&RAP in 20:00 of:
Power Clean x 10 reps (135/95 lbs)
Hand-Release Push-Ups x 10 reps
400 Meter Run
*As Many Rounds and Reps As Possible
Article: How To Make Small Changes To Make The Meal Plan Fit Your Needs
- WOD -
AMRAP in 12:00:
400m Run
5 HSPU
10 GHD Situps (or abmat)
15 Box Jumps
- Cash Out -
Prowler Relay Sprints x 3 rounds
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- Academy -
No Academy Classes on Fridays
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Saturday – April 21, 2012 – Share the Pain Saturday!
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
CFM staff grilling at BD's in 2011 for LLS
CFM Staff will be guest grillers at BD’s tonight, grilling for Amachi, which matches mentors with children in need of positive adult influence.
Charity info: Amachi: Lexington Leadership Foundation
- WOD -
Work up to 1RM weighted pullup
(KB, Belt, Vest)
- then -
Death by Squat Clean
20:00 time cap
- Cash Out -
Yoke or Rack carry x 3 rounds
__________________________
- Academy -
Class #26/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
**Today – April 19, 2012 – BD’s Fundraiser for Amachi**
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
Article:
- WOD -
800m Run
- then -
21 – 15 – 9:
Deadlift
Ring Dips
- then-
800m Run
- Cash Out -
Rope Climb x 3 - or – Rope Climb Technique Work
__________________________
- Academy -
Class #25/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Thursday – April 19, 2012 – BD’s Fundraiser for Amachi
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
Paul Langford
Article: Get Optimal Recovery Between Training Sessions: Men and Women Recover Differently
- WOD -
Push Jerk:
5 – 5 – 5 – 5 – 5
- then -
5 Rounds:
200m Sprint
30 DU
20 Ab-Mat Situps
- Cash Out -
Heavy Prowler Push x 3 rounds
__________________________
- Academy -
Class #24/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Thursday – April 19, 2012 – BD’s Fundraiser for Amachi
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
MassageFit's Kristan Ray and Kelli Cramer
- WOD -
3 Rounds for time:
7 Front Squats
500m Row
15 C2B Pull-up
- Cash Out -
Tabata:
Bottom to bottom Air Squats
__________________________
- Academy -
Class #23/32
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Thursday – April 19, 2012 – BD’s Fundraiser for Amachi
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout
Chris Walker and Matt Sharp after CF Open WOD 12.5
- REST DAY -
Today is Rest Day at CrossFit Maximus
Open gym from 2:00 pm – 5:00 pm
No classes scheduled
Erica Maryman
*”Share the Pain” Saturday is a chance for CrossFit Maximus members to bring a friend, one time, to try out CrossFit Maximus’ strength and conditioning program. If you decide to bring a bring a friend, please make sure to show up 15 minutes early so that a mandatory waiver can be filled out before they workout. After you WOD, be sure to find on of our coaches, give them your feedback, and discuss with them about scheduling a one-on-one intro session to further introduce them to our program! Welcome to CrossFit Maximus!
- WOD -
Relay “Jackie”:
Teams of three:
Row 1000m
45 thrusters
30 pullups
R.O.E:
Each team has one setup of equipment. Each person must do each movments. So total, each team will do three rounds of the workout.
Upcoming Events
Mike Wiatrowski
- WOD -
10:00 to find 1RM Push Jerk.
- then -
4 rounds for time:
5 power cleans (185/135)
7 ring dips
9 walking lunges each leg with kbs (44/25)
- Cash Out -
Foam roll and stretch for 5 minutes!!
__________________________
- Academy -
No Academy classes on Friday
*See Academy schedule for class info
______________________________________________
Upcoming Events:
Thursday – April 19, 2012 – BD’s Fundraiser for Amachi
Saturday – April 28, 2012 – Team Maximus OC Fundraiser/Cookout