FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

Just how important it is to fuel yourself after a workout? In my opinion, it depends… it depends on your goals and it also depends highly on how good your nutrition throughout the rest of the day is. Post workout nutrition (PWO) is a much debated topic, some people will swear by the importance of PWO nutrition within 30-40min of finishing a workout, while others will claim it’s not as important as made out to be. In this article I will cover both topics and explain the reasoning behind them. A post-workout meal could be a solid meal or liquid nutrition (meal replacement shake). When it comes to PWO nutrition soon after exercise, liquid nutrition is known to be an easy way to get the nutrients to the muscles quickly while they are highly receptive to it. The theory is that the insulin elevation brought on by a PWO shake will help shuttle carbohydrates and amino acids (proteins) into muscle cells and encourage protein synthesis.... (cont.) READ MORE



MATT... "Airing it out"!

Workout out Day
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71

PALEO RECIPE
"Carrot and Pineapple Salad"
5 carrots, shredded
2 cups pineapple, chopped
4 ounces coconut milk
1/4 cup coconut
1/4 cup raisins
Honey
Sea salt
Add carrots, pineapple and raisins in bowl.

"Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young."-Henry Ford

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

Hundreds of years ago people had to “acclimate.” All animal protein had become scarce, and they did something they came to regret hundreds of years later. They started to eat weeds.-"The Silent Killer"



PALEO DIET COOKING @ Hands On Gourmet... SIGN-UP TODAY!
Friday, November 13th, 7:30pm-10:30pm

Workout of the Day
Back Squat
5, 5, 5

AMRAP 10 MIN
"MARY"

PALEO RECIPE
"Cucumber Melon Smoothie"
1 cucumber, peeled, seeded and chopped
2 cups cubed honeydew melon
2 cups passion fruit juice
8 sprigs fresh mint, or amount to taste
2 cups crushed ice
1/4 cup vanilla protein powder
Combine all ingredients; blend for 30 seconds.

"If you worried about falling off the bike, you'd never get on."-Lance Armstrong

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

COLIN is our "Student Athlete of the Week." The improvements in is CrossFit performance over the past 6 months have been impressive. He is now one of the few LEVEL 2 stdents we have and you'll find him at the top of our leaderboard on any given day. This guy is strong and powerful.... Check out his 53" box jump below. Colin is a stand out in our Masters Class and brings a ton of enthusiasm and energy to this group. Keep it up Colin... You are a bright star in this community!



This jump gave COLIN the record for MAX HEGHT BOX JUMP!

Workout of the Day
Five rounds for time:
21 Bench Press (#135/95)
Run 400m

PALEO RECIPE
"Swedish Breakfast"
1 teaspoon cinnamon
1/2 cup raisins
1/2 cup sliced almonds
1/2 cup dried apricots, chopped
1/2 cup sunflower seeds
4 chopped dates
1/4 cup dried cranberries
Mix all ingredients together. Bring 1 cup water to a boil. Add 3/4 cups Swedish Breakfast mix. Turn heat to low and cook uncovered, stirring occasionally until water is absorbed, about 4 minutes. Serve on top of sliced peaches or other fruit.

"Innovation distinguishes between a leader and a follower."-Steve Jobs

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

"When coaching the GHD sit-up, we cue for the athlete to sharply extend the legs while coming up. The difference is obvious to everyone watching, when the RECTUS FEMORIS kicks in. Those who have identified the GHD sit-up and other feet-anchored sit-ups as a source of low-back pain seem to always pull with the iliopsoas alone and never use rectus femoris. Those who’ve had problems with low back pain from GHD or roman chair sit-ups will find considerable relief by training to use the full complement of hip flexors in performing sit-ups."



"We start newcomers out on the GHD sit-up by spotting to make sure that they can come down to parallel without collapsing. (Last year, and very briefly, we trained a Stanford University coach who made a huge point of sharing his focus on core training on the Swiss ball. When we got him on the GHD, he fell back off of the horizon and couldn’t get up. He had to be deadlifted back to horizontal.) If our athlete is afflicted with a core as weak as the Stanford coach’s, we start him on the Ab-Mat and reintroduce the GHD sit-up at a later date when more rudimentary strength has been developed."-Greg Glassman



Scott shows us what the GHD can do for your "core."

Workout of the Day
JOSH
For time:
21 Overhead Squats
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
15 Pull-Ups

PALEO RECIPE
"Coco Coffee Treat"
1/2 cup espresso
1/4 cup agave nectar
1 cup coconut milk
2 1/2 cups ice cubes
Puree in a blender for 30 seconds.

"Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats."-Mark Rippetoe

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

Does Movement-Based Partner Medicine Ball Exercises Replace Traditional Weight Training?
Absolutely not - they compliment each other. Medicine Ball work is a bridge that incorporates the strength gained from weight training into specific athletic motion. When heavier balls are used for slower, low volume sets, their use is more akin to weight training and equivalent to a glorified dumbbell exercise. When lighter balls are used for high volume/high velocity sets, the intent is for quality, speed, power, and endurance of specific movement patterns. It is important to incorporate movement-based medicine ball training into a well rounded program that focuses on strength training, plyometrics, core strength, and overall cardiovascular fitness, along with other components specific to your training requirements. We believe that movement-based partner medicine ball training provides superior training results to other, more basic forms of medicine ball training.

The Value Of Movement-Based Training:
Besides the obvious advantages from a physiologic, practical, and enjoyment standpoint, movement-based training is also adaptable. The exercises provided in our education section are simply the basics. Nearly every exercise may be combined with another movement into a seamless transition of exercises without a break. This is important for two reasons: First, in life, we do not move like robots - we move with rhythm, cadence, and coordination; and second, there is an infinite number of exercise combinations and variations possible with this form of training. If you are accustomed to typical stand-and-pitch medicine ball training you have been missing the value of this training tool by diluting the medicine ball into a glorified weight lifting exercise. Movement based training allows for the development of specific exercises. Most trainers will begin with the basic exercises we have provided and develop their own variations specific to their individual or client needs. This is the beauty of Dynamax medicine ball training!

Do I Always Need A Partner?
Training with a partner, coach, or personal trainer is most effective, just as it is in the weight room when you have a spotter. The partner insures the frequency, speed, quality, and accuracy of each repetition. It's also a lot of fun! Solo/individual workouts can be done but the first choice should be with a partner. -Dynamax



LINDA and LIZ on "partner drills"!

Friday Night Fights # 2 SLIDESHOW

Workout of the Day
KAREN
For time:
150 Wall Balls (#20/14)

PALEO RECIPE
"Sweet Turkey Burger"
8 ounces ground turkey
1/4 cup raisins
Honey
Olive oil
Lemon Juice
Italian seasoning
Sea Salt
Black pepper
Mustard
Mix all ingredients, except head lettuce, mustard and mayonnaise in bowl. Grill patties 3-5 minutes per side. Wrap in head lettuce with mustard and mayonnaise, salt, pepper

"Happiness is the best facelift."-Diana Krall

FREE CLASS for YOU and a FRIEND till the end of OCTOBER!

The free moving nature of the rings means that you must constantly stabilize the rings and support your body. Unlike traditional fixed apparatus, the top of the pushup is no longer a resting point. Your muscles are still activated because the rings can move away in an instant.
1. Your abs and lats prevent the rings from moving forward.
2. Your pecs and front delts prevent the rings from moving outwards to the side.
3. Your medial biceps, delts and traps prevent the rings from moving backwards, towards your feet.
4. And your rear delts and upper back prevent the rings from moving inwards.
5. The end result is greater muscle recruitment for the entire rep for a safer, more efficient workout.



"This workout is a classic, but with the rings you can add a new twist to it. The basic idea of the workout is that you perform 10 sets of 10 reps of 10 different kinds of pushups. Nothing new there, of course. However, in this workout, you will perform each set with a different variation of the pushup. Since the Elite Rings move in all directions, you can perform countless varieties of pushups. Limiting yourself to only 10 variations might be the hardest part. Here is a version that I tried recently. At the end of this article, I have some ideas on modifying this workout to make it easier or harder." Tyler Hass is the founder of ringtraining.com
and designer and producer of the Elite Rings. His company is dedicated to spreading gymnastics into the broader fitness world. He's authored several CrossFit Journal articles on RING TRAINING. Here's a few that will keep you busy for a while...

1. CFJ 61 Sept 2007 - Ring Row Variations

2. CFJ 58 June 2007 - Beginning Pulls on the Rings

3. CFJ 56 Apr 2007 - Support Strength on the Rings

Workout of the Day
Five rounds for time:
10 Hang Squat Cleans #135/95
10 Handstand Push-Ups

PALEO RECIPE
"Fruit on Lettuce Morning Medley"
1 servings
1/2 cup pineapple juice•
1 cup pineapple•
4 cups seedless grapes•
2/3 cup chopped nuts•
Mix well and refrigerate for several hours. Serve on lettuce leaves.

"Let who will boast their courage in the field, I find but little safety from my shield, Nature's, not honour's law we must obey: This made me cast my useless shield away." -Archilochus