Saturday 4/18/2015- workout of the day

Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
Teams of 2
Buy-in:
40 No-Wall Partner Wall Balls
(stand 2 mats apart (12′) do a squat w/MB and then chest pass to partner)

3 Rds
10 – 1:2 Power Clean/Burpees
*Partner 1 does a power clean, once the bar is in the racked position, partner 2 does 2 burpees while partner 1 holds the bar in the rack, switch each rep
20 synchronized lunges (side by side) (1-1)
30 Alternating Box Jumps (24/20)

Buy-out:
40 No-Wall Partner Wall Balls
(stand 2 mats apart (12′) do a squat w/MB and then chest pass to partner)

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz


Friday 4/17/15- workout of the day

Nutrition Bite:
.Grain consumption reactions are shown to increase your risk of: Various cancers including, drumroll please: pancreatic, colon, stomach and lymphoma Autoimmune diseases like Hashimoto’s Thyroiditis Infertility Diabetes Obesity Arthritis Autism Depression, Anxiety and Schizophrenia Allergies
- Workout of the Day -
8rds EMOM

3 Deadlifts

(no hook or mixed grip) *focus on speed through mvmt *same weight across rest 2 min ME Deadlifts with same weight, same rules

-then 

Dirty 30

30 Box Jumps 20″

30 Jumping Pull Ups

30 KBS

30 Walking Lunges

30 KTE

30 Push Press

30 Back Extensions

30 Wall Balls

30 Burpees

30 DU’s

- Maximus Specialty Classes -

FREE Intro to CrossFit Class
The Maximus Academy
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Thursday 4/16/15- workout of the day

11038274_10152742232807157_7487369596343778665_o
Nutrition Bite: 
Besides the phytic acid which strips your body of nutrients, another serious disadvantage to grain consumption is the astronomical spike in insulin production. Insulin production is an important process for storing nutrients and processing glucose in the bloodstream, but our bodies simply can’t handle the insulin requirements we throw at them with the carb load we consume these days. When carbohydrates enter the body they are eventually broken down into glucose. Any extra glucose floating around in the body that we are not immediately using to replenish glycogen stores is stored as fat. If the carbohydrate consumption is excessive the body throws in the added bonus of cortisol and adrenaline production to handle the extra load.
- Workout of the Day -
2rds
E2MO2M
7 1s Pause BP
2rds
E2MO2M
6 1s Pause BP
2rds
E3MO3M
5 1s Pause BP
*add weight only when reps change
*Last 2 sets of 5 should be at 65% 1RM
-then-
“The Trickster”
7 Rds
7 HSPU
14 KBS (53/35)
7 Goblet Squats

- Cash Out -

- Academy 4.0

-

Class#9 /12
Press skill:
Jerk
–then-
For Time:
3 Press, 3 Push Press, 3 Push Jerk UB
15 air squats
200m run
3 Press, 3 Push Press, 3 Push Jerk UB
30 air squats
400m run
3 Press, 3 Push Press, 3 Push Jerk
15 air squats
200m run

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

 

Wenesday 4/15/15- workout of the day

A1 PUMP DAY
Nutrition Bite: 
Grains contain Phytic Acid, a mineral blocker that prevents absorption of calcium, magnesium, iron, copper and zinc. This phytic acid is found in the bran of all grains as well as the outer coating of seeds and nuts. A 2003 study examined the change in iron absorption when phytic acid was removed from various grains. The study found that participants absorbed 1160% more iron when phytic acid was removed from wheat. Iron absorption was improved about twelve times.
- Workout of the Day -
12min EMOM
Odd min perform:
60% 1RM
1 Squat Clean
1 Hang Squat Clean
1 High Hang Squat Clean & Jerk
Even min perform:
3 strict pull-ups (S: 5 reps)
3 strict dips (S: 5 reps)
–then-
4 Rounds (3min to complete a round, rest remainder of time if you finish early)
15 Burpees
10 Lunges (1-1)
10 T2B
:30s plank

- Cash Out -

- Academy 4.0

-

Class# /12
NO academy today!!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Tuesday 4/14/15- workout of the day


11057497_10152773009657157_7501528479117873415_o
Nutrition Bite: 
Dysbiosis, or damaged gut flora, is on the rise in our society for a number of reasons. Sugar, alcohol, antibiotics, environmental toxins, and other allergens (like the introduction of GMOs into our food supply within the last 15 years) all contribute to imbalanced intestinal flora which can lead to gluten-intolerance.
- Workout of the Day -
8rds
EMOM
3 Push Press
*focus of speed through mvmt
*same weight across
rest 2 min
ME
Push Press with same weight
-then-
E2MO2M for 20min
1 Power Snatch (add # each round)
(If you have bad shoulders do Power Clean instead!)
20 DU’s
10 abmat sit-ups

- Cash Out -
2 rounds not for time:
25 m oh lunge w/ barbell (you choose weight)
:30 hanging L-sit hold (cummulative)

- Academy 4.0

-

Class#8 /12
Pull Skill:
Hang power snatch
Power Snatch
-then-
3 rounds
5 hang power/power snatch
10 k2e/t2b

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Monday 4/13/15- workout of the day


10997021_10152742234032157_7832142102688665693_o
Nutrition Bite: 
Grains and Gluten

What is Gluten Intolerance?
It isn’t a food allergy. It’s a physical condition in your gut. Basically, undigested gluten proteins (prevalent in wheat and other grains) hang out in your intestines and are treated by your body like a foreign invader, irritating your gut and flattening the microvilli along the small intestine wall. Without those microvilli, you have considerably less surface area with which to absorb the nutrients from your food. This leads sufferers to experience symptoms of malabsorption, including chronic fatigue, neurological disorders, nutrient deficiencies, anemia, nausea, skin rashes, depression, and more
 
- Workout of the Day -
2rds
E2MO2M
7 1s Pause/Box Back Squats
2rds
E2MO2M
6 1s Pause/Box Back Squats
2rds
E3MO3M
5 1s Pause/Box Back Squats
*add weight only when reps change!
*Final 2 sets at 5 should be at 65% 1RM

* For Pause Squats have your partner count one one thousand while you are in the bottom of the squat.
*For box squats read this First, push the glutes rearward as far as possible. With a tight back arch to descend to the box. Push your neck into your traps. Push your knees apart to maximally activate the hips. When sitting on the box, the shins should be straight up and down or even past perpendicular. This places all the work on the hamstrings, glutes, hips, and low back. These are the precise muscle groups that do a very large percent of the squat. After sitting completely on the box, some glute and hip muscles are relaxed somewhat. Then forcefully flex the abs, hips, and glutes and jump off the box. To ascend correctly, push the traps into the bar first. This will flex the back muscles, then the hips and glutes, and finally the legs. If you push with the legs first, you will be in a good morning position because the glutes will raise first, causing you to bend over.
-then-
AMRAP 7min
200m run
5 Strict Bear Complex*
*(strict = 1 power clean, 1 front squat, 1 push press, 1 back squat, 1 btn push press)
*(not strict = 1 squat clean thruster, 1 back squat thruster)

rest 2 min

AMRAP 7min
200m run
3rds Cindy* (S: strict pull-ups)
*(5 pull-ups, 10 push-ups, 15 air squats

- Cash Out -
2 rounds not for time:
10 (each) Y’s T’s W’s
rest as needed b/w

- Academy 4.0

-

Class# 10/12
Squat skill:
thruster & modifications
–then-
9 minute Burpee-Fran “tester”
2min try to complete 21 Thrusters
2min to complete 21 Burpees
1:30min to complete 15 Thrusters
1:30min to complete 15 Burpee
1min to complete 9 Thrusters
1min to complete 9 Burpees
If you complete the reps required you may move on to the next set before time is up

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Body Comp party 2.0!! – Saturday, April 25 @ E. VIne 6pm-8pm

Saturday 4/11/15- Partner WOD saturday!

11083700_10152772994407157_5114137980665033931_o
Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
Teams of 2:

10 rounds each:
One person working at a time, Split as you like: 
200 m medball run (partners switch who carries  at 100m mark)
20 wall balls
20 pushups
20 KB swings
10 burpees

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz


Body Comp party 2.0- April 25th 6pm-8pm @ E. VIne

Friday 4/10/15- workout of the day

11001550_10152756445957157_4379326492553096794_o
Nutrition Bite: 
Siestas exist for good reason: Our circadian rhythms naturally make us sleepy at night and mid afternoon, around 2pm & 3pm. Some brief shut-eye can up your body’s stash of cortisol, making you feel more alert, and even help reset your immune system, which can get thrown out of whack by fatigue. But keep the cat naps between 20-30min, otherwise you can go into deeper stages of sleep which will make you wake up even groggier.
- Workout of the Day -
Yoke Carry
Groups of 2-4
come out of rig carry loaded BB on back
walk out from rack to wall and return to rack
12 min to take 6 trips
try to stick to E2MO2M for 6 rounds
increase # each round
-then-
15-12-9-6-3 reps of: (12 min cap)
Deadlift (225/155)
Box Jump (24/20)
HSPU
2 min rest
50 abmat situps (S-GHD situps)

- Cash Out -

- Academy 4.0

-

Class# /12

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Thursday 4/9/15- workout of the day

11080783_10152787610602157_7048079526147837778_o
Nutrition Bite: 
You produce most of your growth hormone when you sleep. Growth hormone is aptly named because it is essential for you to grow. But its benefits aren’t limited to bigger and stronger biceps—GH increases your calcium retention (to help maintain your bone mass), it promotes fat loss, it reduces fat storage, it supports your immune system and it keeps your organs operating smoothly.
- Workout of the Day -
6rds
E2MO2M
3 strict HSPU*
10 V-ups
*If you can do strict HSPU increase deficit by 10# plates until you find a 3RM deficit
-then-
15 Min AMRAP:
20 KB Swings)
10 Push Press 
400 m run


- Cash Out -
2 rounds not for time:
10 strict dips
10 around the worlds (hanging from bar)
- Academy 4.0

-

Class#6 /12
PresSkill:
Press
Push Press
-then-
WOD:
10min AMRAP
5 Push Press
15 KBS
1min Jump Ropes/DU

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Wednesday 4/8/15- workout of the day

11096453_10152787610222157_9054908827992867491_o
Nutrition Bite:
ZZZzzzzz….
Sleep and metabolism are controlled by the same sectors of the brain. When you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite. In other words, you feel more hungry when you get less sleep.
- Workout of the Day -
2rds
E2MO2M
3 C&J (S: Snatch)
2rds
E2MO2M
2 C&J (S: Snatch)
2rds
E3MO3M
1 C&J (S: Snatch)
*add weight each round
*2 attempts at a 1RM
-then-
5 rounds:
MIn 1: 5 Squat cleans
Min 2: 100 m run
Min 3: 7 burpees over bar

- Cash Out -

- Academy 4.0

-

Class#  /12
NO academy today guys!! Make sure you check out ZONE and the Infrared Sauna!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

tuesday 4/7/15- workout of the day

10580796_10152773005297157_6906762771230778276_o
Nutrition Bite: 
Inflammation is linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get less sleep—six or fewer hours a night—have higher blood levels of inflammatory proteins than those who get more.
- Workout of the Day -
Farmer’s Walk
Group up
Load up two BB’s, KB’s, DB’s, trap bar, or farmers handles
walk out from rack to wall and return to rack
12 min to take 6 trips
try to stick to E2MO2M for 6 rounds
increase # each round
-then-
4 Rounds for Time:
30 Wall Balls
20 DB Snatch (total)
10 Toes to bar
40 Double Unders

- Cash Out -
2 rounds not for time:
25 m oh lunge w/ barbell (you choose weight)
:30 hanging L-sit hold (cummulative)

- Academy 4.0

-

Class#5 /12
Pull Skill:
Hang power clean
Power Clean
WOD:
10min EMOM
3 HPC or PC
3 strict Pull-Ups

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Monday 4/6/15- workout of the day

11043295_10152728228382157_7351825238942835527_o
Nutrition Bite: 
Why sleep?

Sleep makes you feel better, but its importance goes well beyond boosting your mood. Your mind is surprisingly busy while you snooze. During sleep you can strengthen memories or “practice” skills learned while you were awake (it’s a process called consolidation). In other words, if you’re trying to learn something new, you’ll perform better after sleeping.
- Workout of the Day -
E2MO2M
3 strict pull-ups* (S: 1-2 strict Muscle ups)
8 Wall Balls (20/14)
*add weight each time if you can already do strict pull-ups
Work up to a 3RM if able to add weight
-then-
With a 3 min clock:
400m run
ME Pull-ups w/ remaining time
1 min rest

With 3 min clock:
400m run
ME Hang power cleans
1 min rest

With a 3 min clock:
400m run
ME Box Jumps
1 min rest

With a 3 min clock:
400m run
ME Burpees

- Cash Out -
2 rounds not for time:
10 (each) Y’s T’s W’s
rest as needed b/w

- Academy 4.0

-

Class#4 /12
Squat Skill: 
Back squat 
Front Squat
-THEN- 
3rds – 10min Time Cap
5 DB/BB Front Squats
200m Run
10 Sprinter Sit-Ups (1-1)

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Saturday 4/4/15- Tag Team saturday!

11038132_10152742232287157_2524283513388798641_o
Are you curious about CrossFit?  Want to check it out?
Our FREE introduction to CrossFit class is for anyone interested in coming to try out CrossFit for the first time.  This one time only chance to experience CrossFit will give new people a great workout designed for them, and then the opportunity to chat with the coach after class about CrossFit, and what membership options we have available.  If you have any questions about this FREE class, please email our staff at staff@crossfitmaximus.com, or call us at 859 – 317 – 9568 

- Team WOD -
Teams of 2
50 Partner Burpees (do a burpee and perform a lateral jump over your partner and back, lay down and your partner does the same)
400m med ball run (20/12) (trade off who holds)
50 synchronized push-ups (25 each move together)
400m med ball run (20/12)
50 synchronized ab mat sit ups (50 each)
400m med ball run (20/12)
50 Partner Burpees

Maximus Specialty Classes
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Friday 4/3/2015- workout of the day


11046388_10152742254597157_220804179840607344_o
Nutrition Bite: 
In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. One glass of water shuts down midnight hunger pangs for almost 100% of the dieters (studied in a University of Washington study).
- Workout of the Day -
8rds
EMOM
3 KB Heart Beat Squat Jumps (53/35)
*focus on speed through jump
rest 2 min
ME
KB Heart Beat Squat Jumps
–then–
“Post Open Depression”
20min time cap
(you must change out your own weights)
15 T2B
10 DL 
5 Power Snatches
10 OHS  
10 C2B Pull-ups
7 Muscle Ups
50 wall balls  
100 DU’s
18 HSPU
9 Cleans 
27 Calorie Row
27 Thrusters 

Scaled Version
15 hanging knee raises
10 DL 
5 Power Snatches
10 OHS10 pull-ups
14 Dips
50 Wall Balls
200 single unders
20 push press 95/65
20 cleans
27 calorie row
27 Thrusters 

- Cash Out -
2-5 minutes mobilizing

- Academy 4.0

-

Class# /12
No academy today!! Go try a ZONE class at Palumbo or E. vine!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz


10855110_10152787613542157_7352622861589922007_o
Nutrition Bite: 
Water is essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. Not only will the body burn more fat when well hydrated but because there are increased oxygen levels you will also have more energy.
 
- Workout of the Day -
2rds
E2MO2M
5 Thrusters
2rds
E2MO2M
3 Thrusters
2rds
E3MO3M
1 Thruster
*add weight each round
*2 attempts at a 1RM
–then–
Get to the Chippa!!

20 DB/KB Clean and Strict Arnold Press* (53/35)
30 DB/KB Bent over Rows
40 DB/KB Halo’s (1-1)*
50 Prison squats (hands behind yo head!)
40 DB/KB Romanian DL’s
30 each leg KB/DB Lunges
20 DB/KB Clean and Strict Arnold Press

- Cash Out -
Extra Credit
Bulletproof Shoulders
2rds Not For Time
10 each arm overhead external shoulder rotations (5/25)
30 kipping swings on bar or rings

- Academy 4.0

-

Class#3 /12
Press Skill:
Push up
dip
Bench press
–then-
WOD:
10min EMOM
5 Deadlifts
5 Push-Ups

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

Wednesday 4/1/15- workout of the day


11037086_10152787609012157_5212246404005706742_o
Nutrition Bite: 
 Water is essential for proper digestion, nutrient absorption and chemical reactions. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. No less important is the ability of water to transport waste material out of our bodies.
- Workout of the Day -
12min EMOM
Odd min perform:
1 Power Clean & Jerk
1 Clean & Jerk
1 Clean Pull
Even min perform:
5 strict pull-ups maintain hollow body position
7 plyometric push-ups
-then–
4 min AMRAP
10 KBS (53/35) (S: American)
10 Push-ups (S: plyometric*)

rest 1 min

4min AMRAP
12 KBS
8 push-ups

rest 1 min

4min AMRAP
14 KBS
6 push-ups


- Cash Out -
Extra Credit
Bulletproof Core
2rds Not For Time
30s GHD isometric hold facing up
30s GHD isometric hold facing down
10 each side banded rotational twists

- Academy 4.0

-

Class# /12
No academy today! Go try a ZONE class!

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

 

Tuesday 4/1/15- workout of the day


11103048_10152787608267157_1695751968136396640_o

Nutrition Bite: 

Why Water?

Water plays a vital role in nearly every bodily function. Lack of water is the #1 trigger of daytime fatigue. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

- Workout of the Day -

8rds
EMOM
1 Man Maker + 2 Strict press (35/20)
*focus of speed through mvmt
*same weight across
rest 2 min
ME
1 Man Maker + 2 Strict press with same weight

–then–

6rds (18min time cap)
(alternate btwn DT and Mostly Mary)

DT (rds 1, 3, 5)
12 Deadlifts
9 Hang Power Cleans
6 S2O

Mostly Mary (rds 2, 4, 6)
5 HSPU (Mod: pike push-ups)
10 pistols (Mod: banded or single leg box squats)
200m run


- Cash Out -
Extra Credit
Bulletproof Back
2rds Not For Time
10 2s pause BB rows (65/45)
30 total bird dogs (slow and controlled)

- Academy 4.0

-

Class# 2/12
Pull Skill:
Deadlift
KBS
WOD:
12min AMRAP
Row 200m to start each rd
3-6-9…
Life: Step-ups Sport: Box Jumps
KBS
Burpees

- Maximus Specialty Classes -
 
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz

 

 

Monday 3/30/15- Workout of the day

image

Nutrition Bite:

Importance of Water

   Water makes up 85% of your brain, 80% of your blood, and 70% of your muscle. We NEED to stay hydrated. Dehydration can occur at any time of the year, not only during the summer months when it is hot. The dryness that occurs during winter can dehydrate the body even quicker than when it is hot. When you are dehydrated you tend to eat more. Drink half of your bodyweight in ounces of water every day!

- Workout of the Day -
2rds E2MO2M

5 Deficit/Rack Deadlifts

2rds E2MO2M 3 Deficit/Rack Deadlifts

2rds E3MO3M 1 Deficit/Rack Deadlift

*2 attempts at a 1RM *add weight each round *reset bar between each rep *If you struggle with getting the # off the ground during DL’s AND have good back position, pull from a Deficit / If you struggle with locking the bar out at the top of the DL OR have a rounded back position OR your back is notorious for locking up and hurting, pull from the Rack

-then-

3rds (10m time cap)

10 Pull-ups (S: C2B)

10 Front Squats

10 Burpees

rest 3 min

2rds (5min time cap)

5 Pull-ups (S: C2B)

5 Front Squats

5 Burpees

- Academy 4.0

Class# 1/12
Squat Skill:

Air squat

goblet squat

wall ball

WOD:

2x7min AMRAPs 1min rest in between rds

5 Wall Balls (or Goblet Squats)

10 Sit-Ups

15 Jump Ropes

- Maximus Specialty Classes -

FREE Intro to CrossFit Class
The Maximus Academy
Maximus Athletics (Team Training)
Maximus Gymnastics Class
Maximus Weightlifting
Maximus Barbell Club
Yoga
Rally Girlz
- Upcoming Events-