Friday, July 31, 2009

Cool As Ice

Okay, so it's not as Cool As Ice, but it was 10 degrees hotter yesterday morning.
Had a great, dynamic class today, including an outdoor, interactive, partner warm up.
Max said that the warm up was like the workout. Glad he enjoyed it!

Today's WOD was Nicole. Not as much of a pain in the ass as Chelsey, Cindy or Fran,
but a lung buster, none-the-less.

Max Pull ups
400m sprint

AsManyRoundsAPossable (AMRAP).
20 min.

Stealth here has turn into a friggin' rockstar! She nailed about 10 of these in a row.

Wednesday, July 29, 2009

AM Beat The Heat Workout

Even though it was 5:30 in the morning, there was still sweat everywhere.... gross.
Nice program Mike.

3 rounds
2 min work
30 seconds rest (I love the USA Amateur boxing round times)

push press 45lb bar
35lb KB 2 arm swing
Mountain Climbers

That how we like em'!

Always good to see Max recovering from a hard workout.

Beth here is pretty much a rock star. She came into CrossFit like she owned the place, and quite frankly, ran her husband into the ground. Way to go Beth!

And then there's Dawna (in the purple). I wish I had video of her plank competition with Janal. They were close, and Dawna was shaking, but she was the last woman standing. Sweep the leg next time Dawna!

Tuesday, July 28, 2009

I cannot tell a lie

I would be lying if I said that our AC in the studio worked perfectly.  At 5 pm, it was 85 degrees inside.  That's as cool as we could get it, which really sucks for participants.  Soon we will have a full on AC system and PPT will resemble the icy plant Hoth, secret fortress of the hidden rebel base.

90 seconds work station
45 seconds recovery 
2 rounds 

Jumping Pull ups
Dynamax 20lb ball slams
Air squats
TRX push up
Variable height box jumps
Unilateral dumbbell split snatch

This class was lead by Chantal, in an 85 degree studio.  Fun, but not easy.     

Tuesday, July 21, 2009

Catch up...

Time to catch up on some pictures from the last few weeks...

Tina's working on her jumping pull-up.
Looking forward to having her back in the studio next week!
Cindy is totally awesome. She brings 100% every class.
She has gotten so strong and she's looking amazing!
Nice shrug, Raylene. Trisha and Raylene working on cleans.
Sarah with her ball tuck.
Boot camp girls (l-r: Lynn, Trisha, Cindy, and Sabrina)
This was a particularly challenging workout- all on the BOSU:
25, 20, 15, 10, 5 reps of
-squat thrusts
-lateral tap across
-push ups
-mountain climbers
Here's Matt with his kettlebell.
Chuck with Harry, our 78-yr. old whipper-snapper working on standing from a seated position.
I think this is one of the coolest pics we've taken so far at the studio.
Chuck stenciled and painted the NSCA logo on the wall.
Lynn's working with the medicine ball.
Marcelle always wants to drag Chuck around.
Here's the amazing Cindy again. She's getting so darned close to that pull-up!
Lisa's back there working hard, too!
Andrea with the kettlebell snatch and Trisha with the clean.
Trisha is a natural at power lifting. Impeccable form.
Trisha and Andrea partner up on the BOSU med ball toss/crunch.
Andrea. This girl is friggin' tough! So strong. Look at the depth on that TRX push up!
Andrea, Nancy, Lisa and Cindy working their way through boot camp circuits.
Join us for a class sometime! We have 15 classes per week on the schedule between CrossFit, Boot Camp, and Power Vinyasa Yoga. Your first class is FREE!

Thursday, July 16, 2009

Specialty Skill & Zorts Nutrition.

Last week some of our CrossFitters asked us if we would be willing to hold a few extra classes a week to discuss and review our sports nutrition philosophy and the CrossFit methodology of lifting techniques. The best part about this is that THEY approached US with the willingness, drive and desire to perform and feel their best, and they were willing to dedicate the time toward this goal. These dynamic classes are all part of our growing commitment simply provide was our guests want - to get their butt's kicked in a driven format with linear, documented progression.

So, if it not entirely sports nutrition, and not entire The Zone, are they following The Zorts Nutrition?

Below is a diagram of a guest's food journal. She has drawn out her daily alloted blocks as recommended by The Zone. Very nice work. Much more dedicated than I am!

Below is the chart Mike created and gave to guests. The more detail, the better success. Thank you Mike.
CrossFitters are notorious for following The Zone diet which is a higher protein, lower carbohydrate diet. The more that I study The Zone, the more I like it. I have a background in sports nutrition, and basically, Dr. Sears (creator of The Zone) is telling us that the nutritionist are wrong. You don't need to carbo load. You do not need breads, whole wheat pastas, grains, cereals and sugars in order to be a successful athlete. Instead of 50:25:25 - Carb:Protein:Fat ration, Dr. Sears recommends 40:30:30. This is a whole new animal for us to adapt, and that is why we have placed CrossFit instructor Mike Healy in charge of spearheading this operation. He has done a great job at sharing his insight and providing material for the class to log their food intake. We have also created a 6 week challenge for these participants with winner receiving a complimentary foot massage from Chuck. Ewwwww.

Mike here demonstrating the kipping pull up with hip extension. We like to start off participants in a supported hang position before progressing to suspension.
In order to measure their progression, we have also started baseline performance testing for selected CrossFit workouts. Participants have now completed Fight Gone Bad & Fran. Friday July 17th, they will also have their 'Kelly' time.

We also assessed "flex hang time", that is holding your head above the bar with your arms flexed for as long as possible. I just barely got a pic of Max reaching his limit of about 60 seconds.

And finally, we had a duet come in today for some function, fun conditioning, a few tail pipes (pictured below), and even a few F-bombs, which really, REALLY makes us do the happy laugh.
250m sprint row
25lb KB hold
3 rounds each

Sunday, July 12, 2009

Recovery with electrolytes.

Every week just feels better and better at the studio.  More and more people.  Harder, faster, more intense workouts.  Linear progression for everyone, everyweek.  It's so awesome to witness so many achieve so much with so little.  We're going to need a bigger space pretty soon!

There were two highlights this week at PPT & CH.
1) Our nutritional seminar that our CrossFit instructor, Mike Healy and Chuck put on for our morning CrossFitters.  We are in the process of merging The Zone with sports nutrition and supplementation to make dietary intake easier for our clients with real lives outside of the studio.  While there are many diets out there today, we are most comfortable with recommending The Zone as a functional, healthy and healing nutritional plan for most people.  we also have our roots in sports nutrition and supplementation however, and we believe it's important to merge the two for optimal performance.  We will be offering more on this venture in the near future.  

2) Our first Fight Gone Bad heat.  Our a.m. CrossFitters were prepared for this heat and did very well for their first time.  Before the bell rang for round 1, partners were chosen and their stomachs started to churn with butterflies.  The churn was drowned out by the score from the 300 soundtrack on the overhead system,  sharpening their competitive edge for the 17 minutes of hell which awaited them. 

Fight Gone Bad is a conditioning program developed by CrossFit creator, Coach Glassman, for  BJ Sing, a world-class MMA fighter.  Coach Glassman wanted to develop a conditioning program to simulate the metabolic effects of a real MMA fight of 3, 5 minute rounds with a 1 minute break between rounds. What he came up with was the following:

3 rounds
1) 1 min 20lb Wall Balls
2) 1 min 75lb Sumo Dead High Pulls
3) 1 min 24" Box Jumps
4) 1 min 75 lb Push Press
5) 1 min Row machine
1 min break

The goal is to keep track of your repetitions as points, and on the rower, your calories for points.  Person with the highest score at the Rx weights, wins.  It's very fun, and one of the hardest things we have ever done (Fran might be tougher though). 

Mike did a great job guiding &  motivating everyone through the workout, printing up score cards, and he even printed up FGB tattoos for everyone.  We're very lucky to have him around, because Chuck would have just given everyone a high five, then kicked them out at 6:30. 

We finished the week off with a little bbq at the studio on Friday night.  Perfect evening for a bbq too, because we all needed the electrolytes from FBG. Raylene actually came back for a second workout that evening!  Amazing job Champ!  The good thing about brew is that it has more electrolytes than beer.  The bad thing is that Chuck was drunk after 1/2 a Coors Light in a can.  

For whatever reason, Gabriel decided to jump on the treadmill and just started training for the Run Like Hell 1/2 marathon. First he wanted to job for 10 minutes, then 15, then 20, 25, 30, and he called it good at 31 minutes/ 2miles!   So Proud of him!  Butch was at his side the whole time too with words of encouragement.  

Awesome job Gabe! He was so sweaty and soaked.  

Now Gavin is well on his way to becoming a natural CrossFitter.  There's Penny helping him on his muscle-ups.  

Show off. 

And I couldn't pass up the opportunity to dance with Penny to Marty Robbins "El Paso", one of my all time favorites.  

Chuck & Shelly also registered for the IDEA World fitness convention in California this August.  This is vitally important to all of our clients because of the world class programming that we will bring back to share with everyone.  Without going to these types of conventions and learning from our colleagues , Shelly & Chuck would have never been able to open a successful training studio with fun bbq's & brew on Friday nights.  

We are still planning our 1 year celebration for September, and we'll be sure to make it a good one for all of you CrossFitters!  


Monday, July 6, 2009

Didn't even need the AC today

So today was the first day that Charlie was able to function after the 4th of July parade with his Angels.  It was hot, and we mean like Tarzan hot.  No wait, like Fear and Loathing in Las Vegas hot.  Okay, maybe not that hot, but still hot enough to make the whole thing a wonderfully bad idea.
Nearly 3 miles of lunges, thrusters, tire flips, push ups and improv MJ dancing..wwwoooooo!

This was a really nice clean & press and walk, with cheers from the crowd, by Shelly.  Nice job Babe!  

We took turns rolling and flipping the tire, and the on lookers loved it!  The angels rocked it. 
It's about 300 pounds.  
A special thank you to Lance for driving the old beast.  Warm thanks to everyone.  Left to right: Lance, Kristin, Andrea (standing), Chantal, Chuck, Shelly, Cindy (standing), Nancy and Stealth...I mean Maggie.  And thanks to all of the hood rats in the truck that handed out all of our candy in the first 2 minutes.  Gabe, Gavin, Logan, Sophia, Hailey & Alyssa.  All great kids who were very well behaved.  Thank you.   
Nice guns Stealth, I mean, "Mrs Schuler!" As one of her kids yelled out from the crowd.  
Today was great, namely because it didn't break 80 degrees all day. It was darn right chilly when we stepped out the door which this morning and that made us very happy because we're sick of keeping the AC on.  The Filthy 50 is no fun to partake in when it's 90-100 outside either.  
This took them a little longer than I thought; About an hour and 5 minutes, including warm up.  
Carlie is rockin the KB's though, and I don't know why my text is now blue.  

Beth is in her second week and is a natural.  Excellent extension and oxidative system too, I might add. A very well rounded athlete. 

Not part of the workout, but I just like this picture of Julie and Mary Lou at the studio.  2 more of Charlie's Angels.  
Filthy 50!
50 box jumps
50 jumping pullups
50 kb swings
50 walking lunges
50 knees to elbows
50 push press (45#)
50 back extensions
50 thrusters (45#)
50 burpees
50 double unders, or 100 skips