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Posted in : Workout of the Day Posted on : Sun, 23 January 2011
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Posted in : Workout of the Day Posted on : Sun, 23 January 2011
It seems that there are a lot of people who want to join this challenge
The BodyComp people are coming by on Wednesday from 3:30pm – 9pm
Spaces are limited so Sign up at the gym to reserve a spot ASAP
GIDDYUP!!!
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Posted in : Workout of the Day Posted on : Sun, 23 January 2011
It is that time of year. Time to put down the booze, burgers and sugar and get our lives back on track.
There is nothing better than a Flab Challenge to shrink our gut and clean out the pipes. Crossfit combined with a “performance” diet is a lethal combination. Lets tune our lifestyle, shed the flab and see just how strong, fast and powerful we can be!!!!
We have found that healthy competition and a firm goal work wonders with this endeavor.Here is how it works.
1) Everyone gets measured for body fat and Musclemass on Friday. This will be done by BODYCOMP IMAGING (DXA technology…..think low dose x-ray)
2) Everyone gets measured again on Friday Dec 7th (again using DXA Technology)
3) RANDOM FAT/muscle mass TESTING: Random people at random times will be tested and the results averaged and prorated(using DXA). This should keep people honest – No more Rhino cram sessions 2 weeks before Dec 7th
4) We have a nutrition lesson and everyone gets a diet plan.The highest percentage of percentage body fat lost ……wins
1st Prize: $300
2nd Prize: $200
3rd Prize: $150and
The person with the most percentage of percentage of lean body mass gained…… wins $150
and….an additional $50 to the person who gains the most muscle mass while still losing fat
+ personal training sessions, Crossfit Apparrel, Oakley Sunglasses and gear, Massage Sessions, Golf Lessons, Fight Training, and a lot more other goodies
+ the love and respect of all.
Total Value: Priceless
Cost: $150 (The x-ray machine is not cheap…$169 for 2 scans)
Sign up at the gym……if you are down with lean and mean!!!!
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Posted in : Workout of the Day Posted on : Sun, 23 January 2011
An excerpt from the interview…..
Out of the squat, press, and deadlift, is there a best test of functional and absolute strength?
Rip: I really hate questions like that. The deadlift is more functional in that it is very hard to imagine a more useful application of strength than picking heavy shit up off the ground. But the squat is more useful in terms of an exercise because it produces such a profound hormonal response due to the range of motion and the muscle mass involved. The press is a useful test of functional strength because it mimics the way the upper body is actually used. However, if I had to pick one of the three, I suppose it would have to be the deadlift as a test of functional and absolute strength.Myles Kantor has done an interview with Coach Rip regarding the CrossFit Total.
The guys at EliteFTS.com were gracious enough to publish it on their website. See it all below.
Enjoy the weekend!
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Posted in : Workout of the Day Posted on : Sun, 23 January 2011
Ed Mills (PHD, Clinical trial expert) has sent us a study from McMaster University that looks pretty interesting. It showed that drinking milk after “rigerous” weight training outperformed a soy beverage and carbohydrate beverage in gaining muscle mass and losing fat.
Check out the article http://dailynews.mcmaster.ca/story.cfm?id=4850
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Posted in : Workout of the Day Posted on : Sun, 23 January 2011
Crossfit has dramatically changed the way I look at fitness. As a soldier, I need to be fit enough to deal with unexpected events, and just running and doing weights isn’t adequate. Once I started Crossfit, I knew I had found the best all-round fitness program in existence. It was amazing to see specific strength gains and personal records in my old lifts, like bench press, come without doing regular bench presses! When you’re Crossfit, every challenge that life throws at you seems easier to conquer. I now use Crossfit techniques in all the physical fitness training I plan for my soldiers, and we frequently use it in team-building ways. The expert coaches at Crossfit Vancouver were instrumental in getting our Crossfit program off the ground, and it has since taken off, and been emulated by other regiments in the Army.
Matthew P. Haussmann
Lieutenant-Colonel
Commanding Officer,
The Royal Westminster Regiment -
Posted in : Workout of the Day Posted on : Sun, 23 January 2011
Imagine the results (physical performance) from 2 diets which both consist of 1,500 calories per day. Diet 1 consists of 70% carbohydrates, 20% fat and 10% protein, Diet 2 consists of 35% carbohydrates, 35% fat and 35% protein. Both diets have the same amount of energy. Do you think they deliver the same results…..No Chance. Your body needs a certain amount of essential amino acids and essential fatty acids to sustain life (performance). With a diet that consists of 70% carbohydrates (think vegetarian or suger addict) you have two choices….Weak or Fat
Check out the second installment of Tony Leyland’s analysis of a calorie is not a calorie.
Download Calories_2_Vancouver.doc
Colin Broadwater is the owner of CrossFit Bishop, in Eastern California. Like many affiliate owners, he opened his box and his struggles began.
After training out of his 400 square foot garage for a number of months, it was time to open a real gym. He held a fundraiser in order to pay for the first month’s rent in his new venue.
But when he did get into his own space, he and his wife had a hard time making enough money to pay the bills and put food on the table. In the first year, he was was forced to work insane hours just to get by.
“After our first year in operation, we were at a point where we needed to make some serious decisions about how to run a profitable business,” he said.
So he called Patty at CrossFit Vancouver for advice. In the month after just two short phone conversations with Patty, his box recorded their highest monthly revenue to date. The following month: another conversation, and another $3,000 increase in monthly revenue.
“Patty has opened my eyes to how I can run a successful and profitable business, change people’s lives along the way, and not run myself into the ground trying to get it all done,” he said.
