Interested in running in the Bourbon Chase?

The “Whiskey Chasers” are looking for someone (male or female) who may be interested in running in the Bourbon Chase this fall. CFM member Scott Teal is the Team Captain of the Whiskey Chaser’s and this is their third year running in the 200-mile relay across central Kentucky. One of their runners had to drop out due to a scheduling conflict so they need a runner to fill his spot. The best way to get more info on the run is to visit their website at www.BourbonChase.com. It’s an amazing event. If you’re looking for a challenge and want to have a great time this race is for you. The team is composed of 12-runners. Each runner runs three legs of the event that vary in distance.

The relay is October 7th and 8th. Contact Scott Teal if interested (859) 983-6886.

CrossFit Maximus featuring Dr. Trevor Wilkes – Today at 6:00 pm

CrossFit Maximus will be hosting Dr. Trevor Wilkes, orthopedic physician with The Lexington Clinic Orthopedic Sports Medicine Center,  today, Wednesday July 6, 2011.  He will be available to discuss topics relating to training and injuries.  We have collaborated with Dr. Wilkes in an effort to give our members a forum to discuss the many questions they may have.  They are very excited to be working with us and would love feedback and topics of interest from anyone to discuss.

CrossFit Maximus Introduces “The Academy” – Beginning July 11!

Beginning Monday, July 11 at 5:30 pm, CrossFit Maximus will be introducing “The Academy.”  This new program will be the evolution of the current Maximus “On-Ramp” program into a new, more in depth foundational program designed to introduce new athletes to the CrossFit fitness training methodology. This new program will be the most comprehensive stepping stone for those who want to get the most out of their experience at CrossFit Maximus, and will arguably become the best, most inclusive, introductory fitness training program available in Lexington.

Academy classes will begin at 5:30, Monday through Thursday, and it will soon include a morning class as well.  It will be an 8 week program that will meet twice a day, 4 days per week.  These classes will be comprehensive, and will prepare new athletes to transition into the daily classes, giving them fundamental knowledge on movements and technique, sound nutritional guidance including an introduction to the Paleo Nutrition model, and will always include a short workout at the end of each class.

We are very excited to introduce The Academy, and are looking forward to the results that it will bring in preparing those who have decided to adopt one of the best and most effective training programs developed.

As always, if you should have any questions, please never hesitate to contact us at your convenience. You may email us at staff@crossfitmaximus.com or call us anytime at 859 – 317 – 9568!

 

CFM Staff

 

New CFM Childcare Grand Opening! – Tuesday July 5!

Our newly renovated, expanded, and AWESOME child care is ready and waiting for your children. We will be accepting children on Tuesday morning, July 5th at 8:15 am
We are continuing to do improvements over the next few weeks but we are excited to get them in the new room ASAP.  The check-in procedure will remain the same.  You must drop your child off through the door at the front of the building.  Please do not bring the children into the Pit for check-in.  During July and as we get the final touches complete this service will be FREE.  Beginning August 1st, there will be a minimal charge for child care.

 

Childcarte Hours:

  • Monday through Friday: 8:15 am – 10:45 am and 3:45 pm – 7:00 pm
  • Saturday: 9:00 am  - 12:00 pm
  • Sunday: No Childcare

Want to take a shot at programming?

Have you ever wondered how we come up with some of our kick ass WODs at CFM?  There really is a method that we use when programming the daily workouts that will leave you “flat on your back in 20 minutes or less.”  At CFM, all of our coaches take turns programming a week’s worth of WODs, making sure that they have equal amounts of strength training, gymnastics or bodyweight movements for agility and flexibility, and metabolic conditioning.  So, while any given week’s programming will no doubt work nearly every muscle in your body, each week has it’s own personality depending on which coach is programming that week.  You will NEVER get bored, and your workouts will always be fun and interesting.

So, do you think you have what it takes to program a WOD?  CrossFit Maximus wants you to create a WOD and send it to us.  If we like it, we will name your WOD with your name, and include it in our programming!  Your very own WOD, how cool is that?  Put some thought into it and keep in mind that they shouldn’t take much longer than 15-20 minutes to complete, and less on days that we incorporate strength into the programming.

Email your suggestions to staff@crossfitmaximus.com

 

CFM Pig Roast This Saturday at 4:00! Bring your appetite!


Maximus Member Pig Roast

Crossfit Maximus

DATE: Saturday, June 25th, 2011

TIME: 4:00 PM

LOCATION: In the PIT

Please bring your favorite side dish to share and your own chairs.  We will provide the pig and all the necessary utensils.

Come congratulate the affiliate team on their 7th place finish at Regionals and spend your first Paleo cheat night with your teammates.

This is an event you won’t want to miss!!

 

Paleo Challenge Teams Have Been Selected!

 

CFM FIT Camp – June 13-17 and July 11-15

FIT Camp details:

Kids will participate in a week full of activities geared towards fitness, including CrossFit Kids workouts and games. Children will learn about proper nutrition and work together to make their own healthy snacks each day. Bring them out for a week of fitness, food, and fun!

JUNE 13-17th and July 11-15th
9:00 am – 12:00 pm
KIDS AGES 5 – 12
CFM MEMBERS $75/NON-MEMBERS $100 per session

Paleo Challenge Participants – PLEASE READ!

It’s finally here!  The 6 week long paleo challenge starts tomorrow, and we have some last minute reminders to keep in mind to make sure you get the most out of this potential life changing experience.  If you haven’t registered yet online, you can still do so by clicking on this link.
Tomorrow’s schedule:

9:00 am – Body composition testing by Max Muscle Sports Nutrition

11:00 am – WOD

12:30 pm – Nutrition Seminar # 1 – “Introduction to the Paleo nutrition model”

Body Composition Testing
We will be using the Inbody 230 bio-impedance analysis to precisely measure body fat, lean muscle, intracellular water and extracellular water content. Traditional bio-impedance machines – such as scales you can buy for your home or those used in your local health club - use only one electrical frequency and two contact points (the feet or hands) to estimate body fat. Therefore, they can ONLY estimate body fat and total lean (non-fat) mass, which provides limited information.
InBody utilizes EIGHT separate contact points and two electrical frequencies. With this technology, we can get DIRECT accurate measurements of body fat, lean muscle, intra- and extra-cellular water – with no “allowances” or fudging for age, gender, or activity level. Not only does the InBody track your body fat, hydration status, and lean muscle – it does so in 5 SEPARATE BODY SEGMENTS! The InBody analyzes each arm and leg, as well as the trunk, separately – to determine precise body composition of each body segment.
Pre test Guidelines (VERY IMPORTANT!):
  1. Do not eat within 2 hours of test
  2. Do not exercise within 2 hours of test
  3. Do not shower or sauna immediately prior to test
** If you cannot make it to Crossfit Maximus June 4th or July 16th for the pre and post body comp, you must go to Max Muscle before the date and have it turned in on or before the date. If you can’t make it tomorrow morning, you need to make arrangements with Max Muscle to have you testing done ASAP, preferably by the end of the weekend!***
**REMINDER: We have copies of Robb Wolf’s “The Paleo Solution” book available for purchase at CFM.  This book is a great, easy read and includes a month’s worth of recipes!

Summer Paleo Challenge Starts tomorrow!

Paleo Challenge Dates


June 4 – July 16

6 weeks with 4 cheats!

 

So easy to follow, even these guys did it!

 

Summer 2011 Paleo Challenge Rules of Engagement:


  • Teams of 5 competitors and 1 Coach
  • Body Composition will be taken at beginning and end of challenge by Max Muscle Sports Nutrition
  • We will track body fat percentage, lean body mass, and body water percentage
  • Buy-in for the challenge is $35.00$15 goes to Body Composition testing. $20 goes to the pot for winning team

Questions or comments?  You can contact us anytime with questions at 859-317-9568 or by emailing us at staff@crossfitmaximus.com

Don’t forget to check out the Maximus Paleo Diet Lifestyle FaceBook page!

 

Seminars and Cheat Night Schedule

 

Saturday June 4, 2011

9:00 am – Body composition testing by Max Muscle Sports Nutrition

11:00 am – WOD

12:30 pm – Nutrition Seminar # 1 – “Introduction to the Paleo nutrition model”

 

Saturday June 11, 2011

11:00 am – WOD

12:30 pm – Nutrition Seminar # 2 – “Stress and Recovery”

 

Saturday June 18, 2011

11:00 am – WOD

12:30 pm – Nutrition Seminar # 3 – “Nutrition”

 

Saturday June 25, 2011

11:00 am – WOD

12:30 pm – Nutrition Seminar # 4 – “Paleo and Sleep”

5:00 pm – 1st “Cheat Night” get-together – Pig Roast at CrossFit Maximus (TBD)

 

Saturday July 2, 2011

11:00 am – WOD

12:30 pm – Nutrition Seminar # 5 – “Real World Paleo”

5:00 pm - 2nd Cheat night get-together at BD’s Mongolian Grill

 

Saturday July 9, 2011

9:30 am, 11:00 am, or 1:00 pm – WOD

5:00 pm – 3rd Cheat Night get-together at Ted’s Montana Grille

 

Saturday July 16, 2011

9:30 am, 11:00 am, or 1:00 pm – WOD

5:00 pm – End of challenge celebration at Saul Good patio


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

June Athlete of the Month – Jill Butler

Jill Butler

I’ve always had issues with my weight to some degree but it got worse exponentially about six years ago after undergoing hormone treatments and invitro fertilization for infertility. I eventually managed to conceive and carry twins to 37 weeks after a pregnancy fraught with complications. Seventeen weeks of bedrest and 104 pounds later, Ronin and Veronica were born!

We were living in Southern California at the time and had no family nearby. My husband, Matt, and I were on our own with two newborns and two full time jobs. Everything became about them. Gone were our days of going to the gym, dinner and movies, backpacking trips, or whatever else we used to like to do. Three and a half years later, and still hovering at status quo, Bridget was born!

My husband had a college friend in Cali who he said was into the paleo diet and was a coach at CrossFit L.A., and she was doing AMAZING things! I had done Body For Life and had trainers at gyms before but this was different. We considered starting CrossFit but couldn’t figure out the logistics of life.

Something had to change. Crammed into a two bedroom townhouse with three kids, no family nearby, and my Dad in Kentucky having heart problems, I looked at my husband and said, “We’ve got to move home.” He said, “O.K.”–and that was that. With sixteen years as a registered nurse, the last ten in Labor and Delivery, I was able to find a job relatively easily. We sold our townhouse, quit the jobs we loved, left our friends, and came back to my childhood home.

While settling into life in Kentucky, I found the book “The Paleo Diet” and read it cover to cover. Something clicked. I also found out there was a CrossFit affiliate nearby. When CrossFit Maximus had the open house in November to open the new facility, we decided to stop by and check it out. Kathy and Jen were the first two people I met and they didn’t look at me like I was crazy for thinking about joining. Quite the opposite, they treated us like one of the gang instantly. This was not an experience I had had in a gym–ever.

Jill with husband Matt

Still skittish about it, I waited through the holidays but came in the end of February for an initial visit. Jen put us through the paces and was so positive, but I realized how badly off I was. I knew then and there I was joining. I immediately jumped on the paleo bandwagon, started attending Kathy’s 9:30 WOD, and I haven’t looked back. Kathy is exactly the kind of coach I need–she helps me when I need it, encourages me, but still kicks my butt hard! I also like the mornings when Seth P. joins us to assist in our lifting technique–good to get a different perspective sometimes. Everyone is awesome and it feels like being part of a team. Everyone cheers each other on and the posse comes to run with me when I’m having a slow day. I KNOW that doesn’t happen at GloboGym! I am always excited to see what the next WOD is even if it’s not one I’m going to get to attend.

So far I’ve lost 36 pounds in three months, am stronger, and am in better shape than I have been in years. 59 pounds to go to get to my goal, but I know I’ll get there. My whole family is healthier and my kids can’t wait to start KidFit next week. Yay for Tiny Skulls! Looking forward to the next Paleo Challenge. I’m gonna bring it!

New CFM Shirts are in, KidFit 2.0 shirts on the way!

The Rest Later shirt, available in black and blue

KidFit 2.0 T-Shirt

 

 

 

 

 

 

 

 

 

 

 

 

 

CFM Athlete of the Month – Kerri Davis

My crazy life has been a series of spontaneous decisions that have brought me great joy.  I went to UK and majored in accounting.  After too many years in an office I leapt into catering and large event management.  While this is probably one of the most stressful jobs, I loved it and thrived on the stress.  I moved to Pennsylvania and then New Jersey and did major events for colleges in NJ, PA, NY, and even Lincoln Center.  After four years I had reached total burnout from the stress and unhealthy habits of my lifestyle.  I came home for a three week vacation and made a spontaneous career switch that has brought me the most joy I could ever imagine.  I became a nanny for a precious 9 month old baby.  I never dreamed how much I would love being a nanny…five years later there is a 6 yr. old, a 4 yr. old and a 5 month old baby.  I still do event management a couple of times a year and think I will eventually return to that full time but right now I can’t imagine leaving these wonderful kids.

While working full time on events I never had time to work out and packed on the pounds.  After coming home I started Jazzercising about 7 hours a week and after four years I lost about 10 pounds.  Obviously I needed a change.  However without Jazzercise I wouldn’t have met one of my closest friends, Carla, who joined CFM with me.  In early January I was excited to see a Groupon for CFM and immediately texted Carla to see if she would buy it and go with me.  We took the plunge!  Carla also had done some research on Paleo and got me to do the Paleo challenge.  When we first went for our initial assessment I remember Jordan saying something about CFM and Paleo being life changing.  My immediate thought was these people are nuts.  It’s three and a half months later and I’ve lost 18 lbs, feel fabulous, and have become completely obsessed with CFM and Paleo.  Yep, I drank the Kool-Aid!

Long term I want to lose about 30 more pounds, be stronger, be able to run, and do burpees without thinking I’m going to die.  I cannot thank Carla enough for joining with me, going four mornings a week with me and pushing me to do better.  CFM can be a little intimidating at first but the people in the 6 am class are awesome and supportive.  Even though they are way superior to me in strength and endurance they are so encouraging and always make me want to push harder.  As a coach Jordan is the best!  He constantly pushes me to work harder, overcome fears, insists we take rest days, and never fails to laugh when I get hit in the face with a medicine ball or fall off something.  I appreciate the encouragement from Kathy and helpful tips even though I’m not in boot camp.  Everyone at CFM is wonderful.  CFM has definitely been life changing.

 

CFM Selling T-Shirts to Benefit Fallen Local Police Officer

 

Officer Bryan Durman

Lexington police officers are going to Washington this year for police week and will be dedicating Officer Bryan Durman’s name on the national police memorial.  Officer Bryan J. Durman was struck and killed by a hit-and-run driver at the intersection of Limestone and Alabama Streets here in Lexington.

He was investigating a noise ordinance violation at approximately 10:00 pm. He had responded to the location to locate the driver of a vehicle that had been playing music too loudly.

After striking Officer Durman, the driver of the SUV fled to a nearby apartment, where he was taken into custody by members of the agency’s ERU team. He was charged with murder and numerous additional charges in connection with the collision and previous warrants.

Officer Durman had served with the Lexington-Fayette Urban County Police Department for 2 ½ years.

To help offset some of the cost for Brandy and her family (Officer Durmans wife and son), CrossFit Maximus is raising money by taking donations, and selling what is left of the Lexington Road Warriors t-shirts (about 33).  Any generosity would be greatly appreciated, CFM will donate all of the proceeds to Officer Durman’s family.

CFM United Soccer team wins first game with 5-0 shutout

Yesterday evening, CFM united won their opening game with a 5-0 win.  The team plays every Thursday evening out at Masterson station, so if you want to come support your CFM soccer team, come on out!

CFM United

Team roster:

  • Todd Burris (CFM member)
  • Angela Conner (CFM member)
  • Rick Conner (CFM member)
  • Kelli Cramer (CFM Staff)
  • Todd Davis
  • Jay Flynn
  • Robert Hammond
  • Eric Hull
  • Joseph Klare
  • Mike Kretz (CFM member)
  • Kellie Lykins (CFM member)
  • Carlos “Renato” Moreira (CFM Member)
  • Seth Parker (CFM Staff)
  • Eric Peterson
  • Mackenzie “Mack” Redinger (CFM member)
  • Tony Tzouanakis
  • Jonathon Vandersluys
  • Irfan Waseem

 

 

Maximus Member of the Month Chris Plummer

Pharmacist

CrossFit Birthday – November 2009

I have always been an active person. However, for several years including the time my wife was pregnant with our two children I let my routine fall to the side. After our last child was born, I decided it was time to get myself back into the game. I spent a couple of years working out on my own at different gyms around Lexington, but I eventually was overcome with boredom. There was no challenge offered. I heard about CrossFit through word of mouth, and I found myself talking with Freeman one afternoon. I was at the WOD the next morning.

Chris and Laura Plummer

Chris with kids Luke and Grace

 

 

 

 

 

 

 

The group workouts are what really pulled me in. Being surrounded by people that are continually challenging me to push myself is such a motivational tool. After being at it for over a year now, and with the type of training that I have been introduced to at CrossFit, I can honestly say my overall physical condition is the best it has ever been. My core strength has dramatically improved. I also completed a Paleo challenge, and I found this to be very rewarding. I have incorporated a lot of the concepts I learned into my daily diet. I have learned that CrossFit is not just about physical strength, but it is a lifestyle.

Chris

 

CrossFit has a community vibe to it that I really enjoy. I am honored to say that I am a member of CrossFit Maximus; I love to talk to anyone who is willing to listen. There is never a boring day with my 6 am workout class! I would like to thank the guys that have been with me on a weekly basis since I have started this journey…Jordan, my trainer, Mike, Cooper, and Rick. I love the challenge, and I can’t imagine a day without my morning WOD. CrossFit changed my life.

 

WODs for round 4 of the CrossFit Games Open Released!

Men’s Standards:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

Nathan Spitz

Women’s Standards:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

Lisa Hill

Master’s Standards (Men):

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

 

Nick Phillips

Master’s Standards (Women):

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

DESCRIPTION:

Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Overhead squat
This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead.

Muscle-up
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

ADDITIONAL NOTES

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of bar-facing burpees, plus the number of overhead squats, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each excercise. For a downloadable PDF of the workout with a score card, click here.

 

Spring KidFit Session Starts Today at 4:45pm!

 

 

Spring 2011 Session Dates & Prices

 

Dates/Times:

April 12, 2011 – June 2, 2011

Tuesdays & Thursdays

4:45 pm – 5:45 pm

 

 

 

 

Prices:

- Children ages 5-12 years old -

CrossFit Members: $100 (2 days/week)

$50 (1 day/week)

Non – Members: $170 (2 days/week)

$85 (1 day/week)

*For any questions, please call CrossFit Maximus at (859) 317-9568 or email Kellie Hornback at khornback@crossfitmaximus.com

To register online now, click this link!

 

Welcome to the Games Blog! Just what are the CrossFit Games?

Greetings everyone!  Keep current with CrossFit Maximus competitors’ scores, team updates and games information!  The new blog will be updated every few days and the link is located on the main page.

The 2011 Reebok CrossFit Games are the ultimate test of fitness. The Games are a grueling multi-day, multi-event competition to determine the Fittest on Earth. This year, they take place July 29-31 at the Home Depot Center in Carson, CA.

Fitness means being ready for the unknown and unknowable, so the workouts change every year and are not announced until just before the events start. For more information, see our History of the Games.

What is CrossFit?

CrossFit is an evidence-based fitness program. We define fitness as increased work capacity across broad time and modal domains. Capacity is the ability to do real work, which should be measurable. Life is unpredictable (much more so than sport), so real world fitness must be broad and not specialized. Our workouts are designed to maximize this broad, inclusive fitness. For more information, see our Theory of CrossFit.

What is the CrossFit Games Open?

The CrossFit Games Open Qualifiers is a six week, worldwide competition in the sport of fitness. The Open is the first step in the CrossFit Games season and takes place from March 15 until April 24. There is one workout per week for six weeks, and athletes compete to qualify for the CrossFit Games.

There are four categories of competition happening simultaneously: Men, Women, Teams, and Masters. The team competition is not separate; all team members are already competing as individuals. The Masters category has eight separate competitions (four age groups each for men and women). For more information, see the Competition Rules.

The workouts are varied and no one knows what they will be from week to week until they’re announced. The workout for each week is announced each Tuesday at 17:00 PDT (Pacific Daylight Time) and all competitors have until the following Sunday at 17:00 PDT to perform the workout and enter their results online.

There are two ways to compete in the Open. The Compete Anywhere option allows anyone in the world to participate by simply submitting their performance results online, along with workout videos to validate their performances. The second option is to Compete at Registered Affiliates where affiliates host and validate athletes’ workouts.

Check back on this site daily for updates…..and as always, if you have any questions about the Games, CrossFit, or anything else….email us at staff@crossfitmaximus.com, or phone us at 859-317-9568!