*We just added a 5:00pm class for today! There will now be a 5:00 and a 6:00pm tonight!*
Deadlift
1-1-1-1-1-1-1
Recently, throughout the gym, we have heard people say "Yeah, I'm getting stronger and fitter in the WOD's and my recreational or job related activities, but I am not getting leaner; I can't seem to get that 6 pack".
As your coaches, we can give a WOD, a dietary guideline and all the support you will ever need.We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more. With this comes the two most important aspects of Crossfit:
1. INTENSITY and 2. NUTRITION
What we cannot do, however, is make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR"
Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and crossfit, but not enough to support fat; if you have any more than that, fat you will not lose or possibly gain.
If you are not getting all the results that you want out of crossfit, YOU have to change something. Start now, not tomorrow.
As your coaches, we can give a WOD, a dietary guideline and all the support you will ever need.We will constantly teach you new things and consistently go over the old, always striving for perfection. We won't let you count a rep without full range of motion or let you continue with unsafe form. When you think that you cannot push any harder, we will be there to push you just a bit more. With this comes the two most important aspects of Crossfit:
1. INTENSITY and 2. NUTRITION
What we cannot do, however, is make you eat paleo or zone, or both. We know what it takes to increase your performance and get lean at the same time. No, it's not easy, but it's worth it. So, no matter how much we preach it to you, it is ONLY up to YOU to not cheat yourself! If you are not getting lean, you are not eating right; and even though your performance is getting better, you have no idea how MUCH better it could be if you fed your body the fuel it craves.
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR"
Yes, you need to be diligent; you need to be strict! Once in a while, have a cheat meal, it's okay. We can adjust your zone blocks to put you on enough calories to live and crossfit, but not enough to support fat; if you have any more than that, fat you will not lose or possibly gain.
If you are not getting all the results that you want out of crossfit, YOU have to change something. Start now, not tomorrow.
(Picture and blog courtesy of another Crossfit Affiliate)
Ask any of the trainer's about The Zone diet, or check out The Zone tab above.
15 comments:
Isn't that picture so gross? I know ya'll want a six pack like that.
Oh I sooo want that one! :) Great story to go with it!
Phill:
For those Ladies that will be attending the CPL self defence class, remeber that its Thursday nights at 7pm-9pm. It will be held at the multipurpose room at the Orem City Center. Bring a check, writen out to the City of Orem, and bring normal workout clothing. If you have any questions or need directions, please call me at 310-4584. See you there.
Phill, I'm so sad. I don't think I am going to be able to do the class anymore. The next two Thursday nights I have to be somewhere (work and Scout pack mtg :( ) Would you please let us all know when you will be doing the class again? I really want to take it. Just imagine... a woman who does Crossfit and is CPL trained...that would be one tough chic! Brooke let us know how the class goes!
Nutrtion. That is so a goat of mine. I'll do great for a few weeks and then fall off the wagon. Really need to get serious about it so I can smoke Tessa at everything not just Helen! :)
This post was for you Will...remember the six pack talk last week...haha
In addition to the morning classes there is now a 5:00pm class tonight. Feel free to come to either the 5:00pm or the 6:00pm and bring a friend!
Anonymous
Today was tough, Phil and Blake were there in the morning class and modified the deadlift work out with the help of Steve. It went something like this:
3min of work- 3xDL then Max Ring PU
1min of rest
3min of work- 3xDL, then Max Pull PU
1 min of rest
3min of work- 3xDL, then Max Ring dips
1min of rest
3min of work- 3xDL, then max distance Row
Talk about a hard one, I heard it was named: "The Phill"
Good job guys!!!
I forgot, I think both Phil and Blake did around 300lbs on the deadlifts!
Today felt great! I thought that coming in my forearms would feel sore from Helen. They were tired, but they didnt affect my deadlifts! My previous PR was 365, so I really wanted to Hit 375 this morning! I had no Idea that I would get my newest pr of 405! my Hammies are sore but i felt really good all day because of it! thanks for Erik and Steve being there this morning!
Justin
How can i say this......... I freaking LOVED tonight! I can proudly say I got a PR! Did the Deadlifts with Tessa and Kevin!
Here is my wieghts 155#, 165#, 170#, 175#, 180#PR, 185#PR, 190#PR BABY!!! I am so excited. Tessa and Kevin pushed me through that and told me I could when I said I could'nt. Tessa kept on my form. I guess I did good because she only had to correct it once or twice. hee hee! Feel like a kid at Christmas!
Tessa rocked the house! She is a Crossfit BA!! I loved watching her go to lift the weight. You could just see all of her muscles tighten up.
Kevin you rocked it to! Those were some heavy weights you were lifting. And I am glad I have a witness to the crossfit song. woop woop! Oh and let me know what you think of those movies. Erik thanks for being there. Maybe next time I will get that 200# you wanted me to get! Sara I am amazed that you are pregnant and doing so well! You FREAKING rock!! And Bret it was nice to meet you! Gotta love Crossfit!!! Oh yeah almost forgot we got Kevins new name. "Clutch" hee hee
Wow! Some serious PR's today! Nice work everyone, I'm so impressed. Glad to see Justin and Anonymous posting...makes our comment page that much more fun to read. See some of you in the am...a great wod in store for ya'll tomorrow. :)
Brett and Sarah- so glad you were in tonight...I heard you both did great!
p.s. Crossfit song????? What the??
Like Mandy said, we had a blast tonight. We were kinda able to "take it easy" (laugh a lot etc I mean) but whip out some serious weights! I did the same as Mandy; 155, 165, 170, 175, 180(PR), 185(PR), 190(PR)! Like I said last week with the SP, I was wishing today was a CFT day! I felt really good... like Manday said, hope to get up to 200 next time!? Yeah right! It's pretty freakin crazy to think that you can actually lift that much weight off the ground. It was messin with my head every time I'm tellin ya! Mandy... let me just tell you about this girl. She seriously has come such a long way. She is always SO motivating to EVERYONE, and I think doubts herself a lot more than she should. She kept tellin us, "Oh there's no way I'm gonna be able to get that" and then she'd step up to the bar and do it like it was a feather - Travis face and all (smiling-just in case you didn't know)! Anyhow, all I'm sayin is; she is awesome, and don't let her fool you. She is super strong but has just been playin nice as of late, so WATCH OUT! Love ya Mandy!
Hey Clutch (lol, Kevin); don't be hard on yourself, I know you felt disappointed tonight as we were leaving but you seriously did great. You worked a ton on form and by the end were looking really strong. The flexibility will come my friend! You're awesome!
Like Mandy said... it was great to see Sarah pushin it, workin on the squat and doin Cindy(nice job girl!), and Brett it will be good seein ya around! Let's keep our family growing! Erick thanks for your input and being so easy to work with, you've been a great asset to our family! You're all awesome! See you tomorrow night!
DL wod today at the gym. Got one of the guys here hooked on CF so it's nice to have company.
Weights were
275,297(PR), 302(F), 297, 297. 285, 280
Did quite a few warm up sets working up to 275. Old PR was 285. Had a couple of 11# plates so thats why the 297 instead of 295. Tried 302 but just couldn't get it. Had to drop on the last two sets cuz form was getting weak.
Crossfit has saved my sanity while starting out this pregnancy! I have felt so good (and sore) after each workout. Thanks for such great training tips to help me get stronger. I LOVE the positive attitude at the gym and for such a great support group. Mandy and Tessa you gals are CRAZY AWESOME...It makes me excited to see what the future brings after I have this baby, I can't wait to hit the weights that hard!!
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