WOD – Wednesday – 5/2/12

CrossFit Maximus would like to thank all those who came to the fundraiser at BD’s Mongolian Grill last week. With your help, we were able to raise almost $500 for the Amachi Leadership Foundation.

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WOD – Monday – 4/30/12 – Academy 2.0 Begins Today!

Posted on April 29, 2012 by Seth Parker

Article: Big Mike (Gregory) On Strategy And Team Work

- WOD -

Power Clean

3-3-3-3-3

- then -

1000m Row
25 Pistols (Alternate each leg)
15 Hang Power Clean

- Cash Out -

Roll out for 7:00

Upcoming Events:

Saturday – May 5, 2012 – Share the Pain Saturday!

______________________________________________

Rest Day – Sunday – 4/29/12 – OC Fundraiser Raised Nearly $1100!

Posted on April 28, 2012 by Seth Parker

: Matt Sharp walking participants through one of the stations on the O-Course

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

No WOD classes scheduled today

**Academy 2.0 begins tomorrow!**

WOD – Saturday – 4/28/12 – OC Fundraiser for Team Maximus begins at 9:00!

Posted on April 27, 2012 by Seth Parker

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

WOD – Friday – 4/27/12

Posted on April 26, 2012 by Seth Parker

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

WOD – Thursday – 4/26/12

Posted on April 25, 2012 by Seth Parker

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

Maximus Pink Tank Tops Are In!

Posted on April 25, 2012 by Seth Parker

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!

WOD – Wednesday – 4/25/12

Posted on April 24, 2012 by Seth Parker

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

WOD – Tuesday – 4/24/12 – Take your workout anywhere……

Posted on April 23, 2012 by Seth Parker

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

Maximus Success Story – Randi Vint

Posted on April 23, 2012 by Seth Parker

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:

Breakfast (6:00am): 2 eggs, 5-6 pieces of bacon, ¼ c beans
Snack (9:30am): protein shake
Lunch (noon): grilled chicken breast, ½ c pinto beans, 1 c broccoli and carrots
Snack (3pm): snack pack of carrots or 3 sweet peppers (I’ll eat them raw)
Immediately after crossfit: protein shake

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!

Team Maximus raising money for regionals – Help us Out!

Posted on April 23, 2012 by Seth Parker

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.

2012 CrossFit Maximus Affiliate Team:

Name and age:

Matt Sharp (Team Captain) – 34
Finished 12th in 2012 Central East Sectionals

Matt’s Athletic background:

Ran Track (400m) and played Football (wide receiver) at Kentucky State University 1998-2000
Played football (wide receiver) at Eastern Kentucky University 1996-1998

Interesting facts about Matt:

I am proud and honored to be part of the awesome group of people that makes up our Affiliate Team. They are an inspiration to me and everyone at our box.
I fought through a knee injury during last year’s open and performed the last two WODs back to back the day before having knee surgery. I was able to recover in time for Regionals where our team performed admirably and had a great time.
Favorite cheat meal is Donatos Pizza and sweet tea from Chik-fil-a.
I love training and training with our athletes. It’s the part of the day where I can physically and mentally push myself to the limit.

Interesting facts about Matt’s life and CF:

My daughter, Austyn, has essentially been raised in and around CrossFit. I started training friends in a church attic when she was a few months old, and we would put her crib in a place where she could see the WOD going on and listen to the music. She’s 3 now and knows her way around our CF better than anyone. I’ve got some very cool pics if you’d like J.

How long Matt has been doing CF and how he got into it:

I’ve been doing CF a little under three years. I found it on the internet while searching through various workout programs. After playing college football, I still had the bug to work out and compete but nothing was pushing me like I really wanted. Once I found CF, I began training with a few friends and eventually purchased a guest membership while on vacation in Tucson, AZ to CrossFit Northwest Tucson. Needless to say after getting my butt kicked by future Master’s Game Champion Greg Walker I was hooked. Once returning home some basic equipment was purchased and I began training friends in a church attic. Fast forward to today, I am one of the owners of CrossFit Maximus in Lexington, KY. We have an awesome facility (15,000sqft) and an even better community of 400 friends and family. I am very blessed to have found CF and truly appreciate the difference that it’s made in my life.

Name & Age:

Chris Walker – 29
Finished 33rd in 2012 Central East Sectionals

Chris’ Athletic Background:

Walk on for Texas A&M Men’s Basketball 2004-2006. Started in 58 of 64 games played in 2 year career. 2006 NCAA tournament participant advancing to the round of 32.

On coaching staff for University of Kentucky Men’s Basketball team from 2007-2009. I organized strength and conditioning for athletes in 2007

Interesting Facts about Chris:

Ran 4 marathons, PR at 3:34
Still hold records for Power Clean (285) and Bench Press (320) for Texas A&M Men’s basketball team
In 2006 an award was created and named in my honor, “Chris Walker Hustle Award”, given annually to the player whom displayed the most effort day in and day out
Favorite WOD: 5K Row (if that’s considered a WOD)

Interesting facts about Chris’ life and CF:

Introduced to crossfit by my brother who competes at Crossfit Dallas Central (Don Walker)
First crossfit competition was the spectator rowing competition at the South Central Regional 2011, placed 2nd in the rowing event and won a t-shirt. Still wear it today.
My brother and I spent our vacation money last year to go to the Crossfit Games as spectators.
Moved into a new house and basement is dedicated to crossfit (and part of garage)
I take a lot of pride in being a taller crosfitter who still competes at a high level
Finished 2nd in first crossfit competition (All Cities Open 2012 hosted by Crossfit Dallas Central)

Name and age:

Chris Sweat – 39
Finished 127th in 2012 Central East Sectionals

How I train:

Due to my work and family schedules, I train every week day and take the weekends off. Training currently consists of heavy weights and heavy WOD’s (think “Crossfit Football”).

Chris’ Athletic Background:

I played high school football (offensive tackle), but other than that, no other real organized sports. I trained in martial arts for almost 20 years before stopping last year to spend more evenings with my family. I’ve dabbled in weightlifting for years and trained consistently for triathlons for about three years. Nothing is as much fun as Crossfit, though.

Chris’ CrossFit Experience:

I have been doing Crossfit since September of 2007, when a buddy of mine found it on-line during a search for training programs that would help in preparing for the Scott Firefighter Combat Challenge. I have found nothing better to prepare for firefighting and have used it to build the recruit physical training program for the Lexington Fire Dept. I am sold on it as a builder of a high base level of fitness and absolutely love the programming and group WOD’s – the community at Crossfit Maximus is really what keeps me engaged.

Work/Rest Schedule:

On during the week/off on the weekends

How long Chris has been doing CF:

Since September of 2007

Name and Age:

Jennifer Smith – 25
Finished 5th in 2012 Central East Sectionals

Jen’s Athletic background:

University of Kentucky Track & Field 2004 – 2008 (800M & pole vault)

Interesting facts about Jen:

Favorite sweets include cupcakes, reese cups and cake pops which I try to have at least something every day. That’s my secret to success (and sanity) with Crossfit!
My hometown of Ashland, KY is one of the fattest cities in America. Maybe that’s where I got my sweet tooth

Jen’s CrossFit Story:

Involved with CF since 2009. I needed something to do once I graduated from UK and was no longer running track. I started doing CF WODS out of a small gym with my older brother until I found Crossfit Maximus.

Name and age:

Kelli Fuzy Cramer – 28
Finished 26th in 2012 Central East Sectionals

Fun Fact about Kelli:

My Nickname at Crossfit Maximus is ironically KFC, because of my initials. That’s paleo fried chicken of course.

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.
Eventually winding up at the University of Kentucky, she earned her Bachelors and Masters Degree in Kinesiology and Health Promotion. The obese population was her focus, again taking her all over the country training, educating and creatively inspiring teen-age kids how to live a healthier lifestyle through proper nutrition and exercise.
Her love for CrossFit started because she grew frustrated with the traditional nutrition and exercise routines as a trainer. When Kelli found CrossFit and the Paleolithic nutritional model she quickly became passionate about both. Engaging in both simultaneously, has taken herself and many of her clients to a new level of fitness that they never could have imagined getting to. The team atmosphere, support and camaraderie that come with this style of training was something she craved after playing sports her whole life.
As well as CrossFitting, with the help of the other amazing coaches, Kelli started MassageFIT, CrossFit Maximus’s massage therapy clinic, in January of 2010. Massage therapy is one of her ways of helping hard working CrossFitters relax and recover faster from any injuries and chronic pains with the intent of helping them get back into the arena to work hard again!
CrossFit Birthday: May 5, 2008

Name and age:

Megin Springate – 28
Finished 34th in 2012 Central East Sectionals

Megin’s Athletic background:

I played basketball and ran track in High School. Other than that, I just played intramural sports in College to stay in shape and for competition.

Interesting facts about Megin:

I received my Bachelors and Masters degree from Eastern Kentucky University and now teach Physical Education and Health to Elementary students in Kentucky.
I “try” to eat Paleo as much as I can. But I will have Danatos Pizza and 5 Guys Burgers every weekend!

Interesting facts about Megin’s life and CF:

My work outs are programmed by the best coach ever, Matt Sharp, at Crossfit Maximus.
I have met some of my best and most loyal friends through Crossfit. They have become like family to me. Shout out to Lincoln Brown, Nick Phillips and Reid Bowles!!!!!!!

How long Megin has been doing CF and how she got into it?

I have been crossfitting for 2 years now. I began in March of 2010, because my roommate and now one of my best friends, Jennifer Smith (#5 in Region, whoop!) introduced it to me. She was tired of watching me run, run, and do more running. It didn’t seem so boring at the time though.

You can donate to our team several ways:

Donate by joining us for our Team Fundraiser Obstacle Course and Cookout! This Saturday, April 28, 2012!
Donate at CFM by charging donations to your account!
Donate online:

WOD – Monday – 4/23/12

Posted on April 22, 2012 by Seth Parker

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

__________________________

- 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

Rest Day – Sunday – 4/22/12

Posted on April 22, 2012 by Seth Parker

**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

WOD – *Share the Pain Saturday! – 4/21/12

Posted on April 20, 2012 by Seth Parker

*”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