This is the original 300 workout used by the cast of the movie 300

- WOD -

The Spartan 300:

25 pull ups

50 Deadlifts

50 push ups

50 box jumps 24″

50 floor wipers

50 KB clean and press (25 each arm)

25 pull ups

 - Cash Out -

Box Jump Challenge – 5 Jumps at each box height

____________________________________________

Crossfit Maximus boot camp was the most fun workout I’ve ever experienced and I was the most happy I have ever been with my body! My favorite body feature when working out with Kathy was my arms, i was able to really tone up without feeling
too muscular or boyish. I now live in Texas and feel deprived b/c i don’t get to go to boot camp everyday, no other gym (crossfit gym at that) or workout compares. Kathy makes the work outs fun and challenging and it is great to be in a social group setting. Kathy gets to know you and your body and pays attention to your individual needs while also working with the rest of class. Every day we did something different, which made it exciting to come to boot camp on a daily basis. I couldn’t ask for a more complete work out that gives such solid results.

ugh…i miss you, your workout, my old body and the excitement for working out so much! move to Texas!!!

aleah

I am still and have always been interested in health and nutrition. Growing up I watched
several family members fail in life due to having a lack of knowledge and understanding of what eating right and exercising can do for you both physically and mentally. Throughout high school and college I participated in athletics, but still watched my weight fluctuate over the years. I never
reached a point where my weight was extremely out of control, but we can defiantly say that I was pretty chunky at one point in my life! After college I was able to drop about 20lbs just by cooking and preparing 80% of my meals for the week, instead of eating in the cafeteria or fast food all the time. I had also tempted to work out using different methods, but had never been able to
stick to a regimen.

This year I decided that it was time to buckle down and try and get in the best shape I could for myself.  I have always wanted to be fit but had never really put forth the effort to get my body in that kind of shape. My friend Ashley had told me about Crossfit, and I was interested in trying it out. After doing a little research and learning what Crossfit was, I had a conversation with a girl that I coach with about all of this, and she told me that she had done Crossfit here in Lexington. I didn’t even know we had a Crossfit Gym here, so I was super excited when she gave me the website so I could sign up. She told me that Kathy was the best, and so I signed up to take Kathy’s Crossfit Boot camp.

I went into my first class a little nervous but I also didn’t think it would be too bad as I thought I was in decent shape, but it about killed me! I had been playing basketball all season but it didn’t compare to the workout Kathy put me through. It took me a while to adjust to the workouts, but I loved having a different workout every day and the challenges that came along with it. Kathy challenges us in every class to push ourselves past out limits, to allow ourselves to get better with each workout helping us to get closer to reaching our goals.

Through recommendations on diet I’ve been developing habits which I hope to embrace for the rest of my life. Kathy’s ability to provide guidance in all areas of my health, be it resistance training, core training, cardiovascular training, diet plans along with supplement recommendations has made me be, what I feel is the healthiest I’ve ever been in my entire life. I would
recommend her services to anyone who has a sincere desire to improve themselves physically as well as mentally.  This has been a life changing experience for me; I can say that she is “THE BEST”. As a personal trainer she really cares about her clients and
likes them to be disciplined so they get the results they want, and as a friend truly cares about our feelings and our well being. She teaches us to be realistic about our goals and helps us understand the time and dedication that those goals will require in order to reach them. We have to all do the best we can and make small improvements with every workout to reach our goals. We all have different things going on in our lives, but Kathy has been wonderful about providing us all with the tools and words of encouragement that we need to continue along the crooked path to reaching our goals.

Personally, I feel stronger and healthier everyday as I continue along my personal fitness journey. Having Kathy, who is a passionate about fitness, show us her energy and enthusiasm in every boot camp session, and makes me look forward to seeing what she brings to the table each day to challenge our little boot camp “family.” Kathy is easy going and has a friendl personality which creates a relaxed, comfortable atmosphere making it easy for our little boot camp “family” to discuss and work through any issues we may be experiencing. Sometimes I think she should get paid for providing therapy as well I love that she makes each workout challenging, creative, and most importantly, fun! She motivates me to push past my perceived limits to get results each week. I have much more energy, and feel much fitter. Boot camp powered by Kathy was the perfect challenge to push my
fitness to the max and get the results that I have been looking for; I hope to be able to continue along my journey reaching my personal health and fitness goals one step at a time. Thank you Kathy for helping me to change my life for the better, I will forever be appreciative!

-Amber Roberts

Kathy’s boot camp!!!!

I got engaged over the Christmas break, and like most brides to be, I wanted to get in shape and lose weight for my big day! I had heard about Crossfit and their boot camps from friends over the past year but never was motivated enough to sign up. With the wedding in 5 months my motivation has become extremely high!! I signed up the afternoon Kathy’s Jan. Boot camp was to start and didn’t look back. I attended 3x a week in Jan. The work outs are tough but always doable with Kathy’s encouragement! Through out the month they get better, not any easier though!! After each day I can feel the areas we worked the night before.

My energy level is a lot higher throughout the day then it was before I did boot camp. When I got on the scale after the first week there was no real change. I was feeling sad about it until I put on a pair of jeans and tightened my belt. The scale hadn’t changed but I could cinch my belt tighter and my clothes started to fit much better. Since then I have gone in another belt loop and my jeans are getting way to big. This is a nice problem to have!!

Kathy is very encouraging while she makes you work your butt off! She really makes the group class work for each individual. Every workout is different and each class works out your entire body. I have started to look forward to boot camp which I never dreamed would happen. Next month (February) I am signing up for 4x a week and can’t wait to start!

Thanks Kathy!

Maegan Ford

Sallie posted on your Wall.

Sallie wrote:
“I miss you soooo much too!  Gosh, you are the best worker-outer (does that make sense?!) that I have ever had.  Alas, my finances are preventing me spending January and February with you.  I am keeping my fingers crossed for March!  Do you realize you are the best trainer in Lex!?!?”

Reply to this email to comment on this post.

To see your Wall and reply to posts, follow the link below:
http://www.facebook.com/n/?permalink.php&story_fbid=1837212657049&id=1442466503&mid=3ad8f77G55fa4ac7G261fee2G1&bcode=j-5hL&n_m=childress%40insightbb.com

Thanks,
The Facebook Team

I realize I’m the least fit of everyone in class, but I so look forward to coming each time. It is the most motivating exercise class I have ever attended. I actually want to stick with it and come back!! I know that with a few more months of boot camp (and proper eating) under my belt, the weight will continue to come off.

So far, yours is the only exercise program I have really wanted to come back to. I lost about 6 pounds with you in September, and that was only coming part of the time!

Sarah

Kathy,

Sallie

I can’t say enough about your class! I am at least 200% more in shape now than when I came to you! I really feel like I never worked out until I started boot camp. The classes are always different (don’t think we did the same class one time from Sept-Dec) and challenging. You are very adaptive and supportive of all fitness levels- which I appreciate!
I couldn’t walk a mile in less than 12 minutes when we started, now I can run (without stopping!) over 1. I did not know how to squat or lunge and now these are basic moves I am comfortable with using at home. My overall feeling is great. I have not loss a ton of weight, but have definitely gained muscle and confidence in my post baby body. A little less jiggle means a lot to this girl!
I am trying my best to come up with the funds for the January class. You are a great instructor and I am so grateful to have found you at Crossfit!
Hope you have a wonderful Christmas and a very Happy New Year too!
Sallie

It happens every year about this time. The air gets nippier, the days get shorter — and your jeans start getting tighter.

Ready or not, feasting season is here — that seemingly endless time of temptation that starts with Halloween candy and continues with Thanksgiving stuffing and pies, merry-making treats, then New Year’s toasts. Even beyond Jan. 1, there are Super Bowl chips and dips and Valentine’s Day chocolates to contend with.

“We have four months of constant feasting,” says Roger A. Clemens, DrPH, food science expert for the Institute of Food Technologists. “If we do feast, as many people do, without control, then we set ourselves up for bad patterns, ill health, and weight gain.”

Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it’s undoubtedly a tough time for anyone trying to eat healthfully.

And then there’s exercise. According to the National Center for Health Statistics, most Americans — 59% in 2003 — do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.

With all this working against us, just how can we keep from overeating and underexercising during the Halloween-through-Valentine’s Day season? WebMD asked some health and fitness experts for advice.

Dietary Downfalls

First, it’s important to understand why it’s so hard to keep up healthful habits this time of year. During the fall and winter seasons, the experts say, many factors combine to increase the urge to overeat. They include:

• Food-focused celebrations. We normally socialize with friends and family using food and drink, says Clemens. And on special occasions, such as holidays, the availability and quantity of social fare increases — raising the temptation to overindulge. The pressure to give in can be great, as we don’t want to put a damper on the merrymaking or disappoint loved ones who have toiled to present good eats. The alcohol served at many social events can also destroy our resolve to eat in moderation.
• Stress. As if there weren’t enough stress in everyday life, holiday obligations and expectations add to the strain. “In an effort to ensure that you have the perfect holiday, you’re doing all these extra things, like making sure you have the right decorations out and making sure your cards are done,” says Bethany Thayer, RD, a spokeswoman for the American Dietetic Association. “All that extra work can be overwhelming. It can add to the stress, and the stress can lead to the overeating.”
• Exhaustion. The demands of fall/winter festivities can leave people feeling sluggish and sleep-deprived. And when people are tired, they’re more likely to overeat, says Amy Schmid, MA, RD, program director of nutrition communication for the Dairy Council of Nebraska.
• Emotional eating. Schmid says some people use food to soothe sadness, anxiety, dissatisfaction, or loss. Others simply use any celebration as an excuse to overindulge, says Janet R. Laubgross, PhD, a clinical psychologist specializing in weight management in Fairfax, Va. They think, “‘Oh, I get to indulge because it’s Halloween’ or ‘I get to indulge because it’s Thanksgiving,’” she says, noting that holiday marketing of food and consumerism contributes to the excess as well. Also, Thayer notes, when people who are trying hard to eat healthfully fall off the wagon, many get frustrated and give up on healthy eating.
• Cold weather. Some people crave high-calorie comfort food and drink when the mercury dips. “It’s comforting to eat stuffing, pumpkin pie, or your grandmother’s high-calorie salad,” says Schmid. “It makes you feel good. It makes you remember the good days.”

The same factors that contribute to overeating can also lead to physical inactivity.

“The No. 1 reason people report for not exercising is lack of time,” says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

And, of course, overfull stomachs from all that holiday feasting, as well as stress, exhaustion, and cold weather, can dampen the best of workout intentions.

3 Keys to Survival

To make the feasting season a healthier one, experts say, it’s important to do three things: Practice awareness, manage your stress and emotions, and plan in advance.

1. Practice Awareness

• Be conscious of what you eat and how much, says Karmeen Kulkarni, MS,RD, BC-ADM, CDE, president of health care and education for the American Diabetes Association. Allow yourself some special treats on the holidays but have moderate servings. When there’s a lot of food available, try an appetizer-sized helping of each dish instead of dishing up a full serving.
• “‘Tis the season to be realistic,” says Schmid, noting this is not the best time for weight loss. She recommends trying to maintain weight instead of lose it.
• Be sure to keep it all in perspective, the experts say. “Even though it’s the holiday season, it doesn’t mean for the next three months, you can do whatever it is you want,” says Thayer. “Allow [some treats] for the special days, but then get back into your healthy routine the next day.”
• Always look for opportunities to move, says Bryant. For example, take a brisk walk whenever you get a few minutes; stand up and move around while you’re on the phone call; and walk to a co-worker’s desk instead of emailing him or her.

2. Manage Stress and Emotions

• One way to keep stress at a minimum is to lower your expectations about holidays. Ask for help to lighten your holiday schedule. Host a potluck holiday meal instead of cooking dinner. Or serve it buffet style instead of having a sit-down meal.
• Learn to say “no,” in a courteous manner, to activities and food that aren’t in your best interest. “People may grow to respect it, and may even emulate it,” Clemens says.
• If you’re sad about a loss, turn to people for comfort instead of food. “Invite a new member to your holiday table,” says Schmid. “Maybe it’s not the same without a loved one, but think of new traditions.”
• At social events, don’t fill silence with food. “Many people will eat and drink any beverage because they don’t know what to say or how to act,” says Clemens. Instead, he recommends making an effort to really get to know people, beyond superficial small talk: “When we do that, we actually have the tendency to eat less,” he says.
• Another way to deal with emotions is to make sure exercise remains a priority in your life. Exercise can be a great stress reliever.

3. Plan in Advance

• Eat a little before you go to a holiday gathering; hunger can undo the best intentions.
• Also, avoid sources of temptation whenever you can, says Thayer. After visiting a buffet, leave the room that’s filled with food. If there are sweets in the office break room, don’t go there. If you’re given unhealthy food as a gift, bring it to the office to share.
• If you’re traveling for the holidays, pick up some healthy, portable snacks at the grocery store before you leave so you’re less likely to be tempted by unhealthy options.
• Think about what really matters during this busy time of year, and plan accordingly. “Figure out what you absolutely have to do, because there always are some obligations,” says Laubgross. Then let go of the rest.
• Also, schedule a brisk walk or hike after a holiday party or meal. “Five minutes of exercise is better than 20 minutes of nothing,” says Schmid.

The Bottom Line

The bottom line, the experts say, is to try to maintain a healthy lifestyle both in and outside of the fall/winter feasting season. Constant weight gains and losses can be harmful to your health and your psyche.

The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends — not food.

“We need to instill in our social events that balance, moderation, and variety are key to better health,” Clemens says.

Try to understand what happens in your body and your body will reward you.  Check out this article on muscle soreness.  For many of you this is a must read.

http://sportsmedicine.about.com/cs/injuries/a/doms.htm

Having been in this business for so many years you tend to see a lot of unique things people do.  Yawning during exercise has been one that perplexes me.  Yawning after? Yes, makes more sense.  Yawning during just seems to go against nature.  Most of us are gasping for air not taking slow, deep breathes in the middle of intense movements.  So I went searching for some answers.  Here is an article I found regarding this topic.  Check it out.

http://www.prevention.com/health/fitness/tips-for-success/a-yawning-problem/article/9c69d08f88803110VgnVCM20000012281eac____

Ward off Holiday pounds and stress by planning on joining Maximus Boot Camp powered by Kathy’s Pre-Holiday Boot Camp.  This 7-week boot camp will keep you focused on maintaining or improving your health while keeping the stress of the holidays at bay.  We will work through November and into December with this extended camp.  Registration will open soon.  Don’t miss out, space fills up fast.  We will begin November 1st through December 16th.

Hey Gang, we talked a lot tonight about nutrition.  Rob Wolfe is a revered expert in the world of Paleo lifestyle.  His new book is out and is a must read.  This should answer some more of your questions.  Check it out.

http://robbwolf.com/

Check out this information:

http://www.fitnessspotlight.com/2008/02/25/fat-loss-101-master-the-basics/

Thank you for a great finishing night.  Wish this picture had everyone that started with us in it.  Lets make a commitment next month.  Sallie almost had perfect attendance.  Yeah, Sallie!!

Last Night Gang

Boot Campers, you’ve worked hard all week and deserve a restful Friday.  It is so important to take a rest and recovery day after what we do to ourselves during the week.  Read this article to understand the importance and what happens to the body when you rest it.

http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm

Kathy

Hello all,

It stinks that I have a limited time ’cause I could talk all night! I got an email the day after I spoke and I thought what I wrote to your fellow bootcamper might help everyone….here it is:

Ok so here’s what I would recommend as far as quantities of food to eat…head to this site and check out the guy who wrote “the zone” books:
 
http://www.zonediet.com/RESOURCES/ZoneDietHints/tabid/79/Default.aspx
 
He basically says that you should get a plate and fill up 2/3 of the plate with veggies/fruit (1 veggie or a combination of fruits and veggies). This is your carb portion.
 
I tend to reserve fruits for snacks and I only usually have 1 or 2 servings of fruit a day (1 orange, 1 apple, 1 banana = 1 serving)

THEN, 1/3 of the plate should be a protein (meat) of some sort. This should be about the amount that fits in the palm of your hand (including the thickness of your hand).
 
Then you should add a “dash” of heart healthy fats (oil, avocado, nuts, seeds).
 
You should NOT skip meals, including breakfast. A lot of people tend to do this (females especially – sorry to point fingers) and if you’re trying to eat healthy, skipping meals tends to make you crave crappy foods. Eat 3 meals a day and 2-3 snacks. I also found that taking fish oil (2 grams) with each meal and at bedtime helps with cravings and not eat as much food.
 
Snacks should esentially include a protein fat and carb as well, just a small portion though. e.g. for snacks I tend to eat a couple handfuls of pistachios and a few pieces of beef jerky. Or an orange with some almonds.
 
DO NOT EAT SECONDS RIGHT AWAY! Your body’s mechanism to stop eating…your fat tissue secretes a few different hormones that tell your brain that you’re not hungry anymore (Leptin, PYY). The problem is that it is a delayed response: it takes about 20 minutes for the signal to go through your blood stream to its final destination in the brain to say, “you’re not hungry, quit eating!” Lesson: Wait 20 minutes before eating seconds period.
 
As far as the sweetener in the coffee, unfortunately all sweeteners do the same thing, they all tend to make your body secrete insulin and thereby inhibiting fat breakdown, even the artificial (no calorie) sweeteners to some extent. I guess if you ABSOLUTELY have to have something, go for an artificial sweetener of some kind but I would taper it off if you can. One thing that I HAVE heard some people do is putting heavy cream in their coffee with NO sugar/sweetener in it at all. I’ve heard people say it helps make the caffeine possibly work better or something (basically makes them more hyper) for some reason. Strictly anecdotal though, not sure why, how or even if that is true.
 
For weight loss purposes, your goal should be to try to string as many “good” days together as possible. Give your body a break from any type of sugar/sweeteners for a week if you can. That’s NOT to say that you have to stay away from fruit though.
 
One other thing that I recommend is every time you feel like you’re hungry, before you go right for food, have 2 glasses of water. A lot of times when we think we’re hungry we’re actually thirsty believe or not. Depending on how much coffee you drink, you might actually be making yourself thirsty because caffeine is a diuretic (makes ya pee!).
 
Another suggestion: fish oil…Our body is probably extremely out of balance as far as our Omega 3 to Omega 6 Fatty acid ratio due to the high consumption of Omega 6′s in the SAD (Standard American Diet). Due to the industrial age we live in we have polluted our oceans and made our fish toxic to eat, with high levels of mercury and PCBs. SO, take fish oil which has Omega 3 Fatty Acids. A couple GRAMS (1000 mg) 3 times a day (with each meal). If you have the problem of fish burps…here’s the 2 things that I did: I froze my fish oil capsules, this is supposed to help with belching so you are not burping and tasting that God awful taste all day and I also switched brands to one that is supposed to be more water soluble. I get it at walmart: nature made is the brand, you can get I think like 400 for 20 bucks. I have not had any kind of bad after taste with these.

Hope this helps, GOOD LUCK!

Seth

Here are the Top Ten Benefits.

1. You feel amazing for the rest of the day. With interval training, endorphin production is ramped to the max. These naturally occurring opiates are produced in your brain in response to strenuous exercise. Interval training – due to its short bursts of intense activity – really get the endorphins flowing, and you feel fantastic.

2. Your resting pulse drops like a stone. When I’m doing consistent interval training, my resting pulse is 46 to 48. Resting pulse is a good measure of stroke volume – the amount of blood your heart pumps on each beat. The more blood pumped per beat the LESS your heart needs to beat each minute.

Cardiovascular exercise – over time – increases your stroke volume. Interval training is maximum cardiovascular exercise – and leads very quickly to increased stroke volume. Your heart rapidly increases its efficiency with consistent interval training. Your total lifetime fitness levels increase accordingly.

3. You save wear and tear on your heart. Because interval training increases your heart’s stroke volume, your heart beats less during the course of the day to provide the amount of blood you need flowing to your tissues. Less heart beats means less wear and tear. The hypothetical extrapolation is that your heart will last longer because you’re doing intense vigorous exercise. Pretty remarkable.

4. You get faster – which is why you’re doing interval training in the first place. Faster usually means funner – and you find yourself motoring along during your regular cardio training. Your regular cardio training becomes easier, and you’re having more fun while doing it.

5. Climbing hills is easier – this has all kinds of benefits. I used to run road races in Central Park in New York City. After I began interval training, I noticed that as a race went on – when we’d reached the parks’ infamous stretch of hills – I’d be passing all the people who’d passed me at the beginning of the race. I’d catch and pass them all on the hills. A great feeling! I developed a deep sense of race confidence I’d never had – all due to interval training!

6. You’re stronger and faster in every other form of cardiovascular activity. Having better endurance not only benefits hill climbing. Because your heart is much more efficient, swimming, cycling, cross-country skiing, and hiking all just got much easier. You can go faster, longer, and with better energy than ever before.

7. Decreased risk of high blood pressure. The evidence is in. Cardiovascular exercise has abundant medical benefits, including decreased susceptibility to heart disease. Interval training, being the most intense form of cardio, offers even greater benefits over time.

8. Lowered cholesterol levels. Again, cardiovascular exercise has consistently been shown to reduce blood cholesterol. Lower cholesterol has many medical benefits, including lowered risk of heart disease, arthritis, and other inflammatory disorders.

9. Stronger immune system. Your immune system responds positively to regular strenuous exercise. Interval training – due to its intense qualities – yields a heightened immune response. People who exercise regularly build-up a “shield” against colds and flu, and East Coasters often go through an entire winter without “getting sick”.

10. You get younger. Yes, really. The benefits of exercise are profound and impact both physical and personal aspects of your life. You sleep better. You wake up more refreshed. You skin glows. Your digestion improves. Overall, you’re healthy and well. Your attitude throughout the day becomes consistently positive. You have more ideas. You’re more creative. You’re more fun to be around.

And, all this is possible because you spent 30 to 60 minutes a day, four to six times a week, investing in your well-being!

This afternoon I came across the television show “The Dr.’s”.  I was fascinated.  There is so much great information out there regarding our health and wellness.  Check out this segment they did on junk food and the body.  Here is the link: http://thedoctorstv.com/main/procedure_list/1885 

Watch it and make a change.

Kathy

http://www.marksdailyapple.com/the-primal-blueprint-30-day-challenge/

Boot Camp training is a form of Interval training.  The following talks about the benefits of interval training.

Check it out: http://sportsmedicine.about.com/od/tipsandtricks/a/Intervals.htm#