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Archive for the Lifestyle Category

“I have ‘no time’ to workout”…Wanta bet!!!

Posted in Crossfit Philosophy, Lifestyle on July 2, 2010 by Fit 605 Inc

Based on a USA Today article (kinda reputable, don’t you think:-) “People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week’s workout into less than an hour. Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people. “High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.”

Helgerud goes on to say, “I’m much more afraid of people not exercising at all,” he said. “Inactivity is what’s killing us.”

For the Full Article go to: http://www.usatoday.com/news/health/weightloss/2010-02-25-interval-exercise_N.htm

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How and Why Your Crossfit Goals May Change Over Time

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle on June 30, 2010 by Fit 605 Inc

CrossFit is NOT your typical gym. Way to go Shelly!

For those of you that have been CrossFitting for a while now (over 6 months or so) this story will sound very familiar to a lot of you. Basically what happens is you come into CrossFit with your initial goals i.e. lose weight and tone up…well at least 97% of you:-) and what happens is you learn what CrossFit REALLY is and what is can REALLY do for you and your health. You stop with your traditional FITness goals and start treating FITness as a sport (the way it should be treated).

Read this and she how she is changing mentally and emotionally…ENJOY!

Below is from http://www.crossfitwest.com
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Q-Leah, can you talk a little about the transformation of your mindset towards CrossFit since you started? For example, when you first started, was it just to lose weight and get in shape? Has that changed over time? If so how?

A-I definitely started CrossFit in order to lose weight and try to be more healthy. I generally felt overwhelmed by my weight-how high it was, how long it had been that high, and how unsuccessful I had been at making any lasting changes. I had started back at an “exercise plan” a couple months before I joined the box, and that consisted of lots of time on the elliptical and 2 days a week working with some nautilus machines. I had a nagging feeling that I actually needed some big time, significant help. I knew I needed something different, someone who would really take an interest in my progress and success, so much so that he would push me to work much, much harder than I was currently working. I had no idea where to find such a person, so Anna recommended CrossFit. My goal when I started was pretty simple, but it was massive-to lose 110 pounds. That was daunting to say the least.

With a goal like this, it was a bit frustrating to start CF and gain back the 10 pounds that I had lost from all that elliptical work, but I was far more interested in what I was now doing at the box, and I was way more sore and worn out from it. I figured all this struggle must be worth something, so I kept it up, started Paleo, and have lost 55 pounds over the last year.

If my goal in all of this had not changed at all, this number would be frustrating, not exciting. If I was still first and foremost concerned about hitting that 110 pound goal, I would be nice and tired of all this, wishing instead that I could just lose 10 pounds a week like they do on The Biggest Loser. But I am not frustrated and discouraged, I am thrilled. I never imagined how great it would feel to be only half way to that goal. I never imagined that my goal would actually change, that I would be happy to change my goal to 85 pounds and add so many other goals in the meantime.

It is most often these additional goals that keep me going. The weight loss can be slow and even non-existent for weeks at a time. I really had to break away from thinking that I HAD to lose a certain amount each week, or that weight loss was the most important thing. I had to learn to broaden my goals to include heavier lifts, faster times, and seeing (and really appreciating) progress in other movements. I had to learn to celebrate the progression of struggling through pushups on my knees to now struggling with regular pushups, and going from jumping pull ups only to the blue band, and then the green, and then the violet, or stepping up on the 12 inch box to finally being able to jump onto the 20 inch box.

I always know that I have so many goals that I can add to my list , so amazingly enough, I find that I think more about these new goals than the one I started with, the weight loss. Don’t worry, I am not kidding myself, I know I have more weight to lose, but I am now confident that I know what I need to do to get it done, and that it will happen. I probably get more stressed out about ever trying a HSPU again…

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So CFSF, how have your goals changed since you started???

If you could give some advice to some that is new to CFSF…what would it be???

Post to comments.

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Hope you have a Big Trunk, Cuz I need to put my Bike in it.

Posted in Lifestyle on June 25, 2010 by Fit 605 Inc

See happy biking will make you

For you Crossfitters who already put their bikes away, you might as well get them back out as soon as you can.

Many of you probably have seen a bike roaming around the Crossfit gym, so I got the brillent idea of informing all of you the benefits you will receive while riding your “motorless transportation”.

First things first, for those who think riding bikes in actually pretty easy, you are wrong. Learning how to ride a bike actually has a formula that makes no sense to me at all ( Inertia forces + gyroscopic forces + the effects of gravity and centrifugal forces = the leaning of the body and the torque applied to the handlebars of a bike). But once you learn how to ride, it is one exercise you will never forget.

Riding bikes is not only difficult to learn, but once mastered, you will be able to reap all the benefits from it. There are 6 benefits of riding bikes that I have found that I believe will make you change from car to bike.

1. Good Cardiovascular Exercise- you will be able to improve your fitness level just by riding your bike for 30 minutes a day.
2. Kind to the joints- bike riding is a free exercise that is pain free. If you got knee problems, no need to worry. Just make sure you adjust the seat, so your legs get a full range of motion.
3. Strengthen leg muscles- think of it as a crossfit WOD. It might look easy, but once your finished, you realize you were way wrong.
4. Tones the Gluteus Muscles-by expierence of riding my bike, my gluteus maximus is already starting to show and feel wonderful benefits:-)
5. Strengthen Abdomen-by staying upright on the bike, you have to find a balance between you and the bike, so that balance strengthens your core muscles.
6. People checking you out- i know this one by experience, but there are a lot of passengers and drivers who just stare at you. I came up with a conclusion that there are two reasons for this. One, they idolize you for riding your bike, and two, you might be just by extremely good looking.

By: Cody B

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Challenges…Why Do them?

Posted in Crossfit Philosophy, Lifestyle, Members on June 24, 2010 by Fit 605 Inc

This weekend marks our 1st “Nancy” Challenge.

What is the “Nancy”?

5 Rounds: 400 meter Run + 15 Overhead Squats

Overhead Squats are regarded as one of the hardest and most CHALLENGING exercises throughout our CFSF community.

So why would you CHALLENGE Yourself???

If you want to make the most out of your health, fitness, career, weave these two words into the fabric of your approach to life: “Challenge yourself.”

You will never fulfill even a fraction of your potential by sticking to the safe and comfortable. Because the safe and comfortable never forces you to rise to the occasion. It never offers the resistance that strengthens your mind and muscles you didn’t know you had.

Think about it…why do most people LOVE CrossFit? Because it’s the constant challenge. Every WOD you have the opportunity to PUSH Yourself to levels you never thought possible. Think of this “Nancy Challenge” as your next BIG opportunity to throw yourself in a situation where you will be FORCED to stretch yourself.

And guess what???

The more you challenge yourself and succeed, the greater your confidence in your ability to do it again next time. Challenge doesn’t just help you grow your skills and knowledge; it helps you grow your belief that you can in anything and everything you do in life 🙂

Ahhhh Those were the Days

Posted in Crossfit Philosophy, Lifestyle on June 16, 2010 by Fit 605 Inc

Cleaning the whiteboard or scared to show the WOD? You make the call

Do you remember your first day at CrossFit? Whether it was last week or last year.

Maybe it was exciting, maybe it was overwhelming, or more likely it was some combination of the two. Chances are, you had a little voice in your head that was somehow convincing you that everyone else in the room knew exactly what they were doing and you were the ONLY one who didn’t know how all this stuff works. You may also have been convinced you were going to be dead last in the workout and slower than anyone ever previously seen at CFSF.

None of those things were true, of course, but they felt true that day. And what may have helped you through those early scary days was a friendly smile or helpful suggestion from a veteran classmate. Remember that! Now that you’re a pro at this stuff (and you ARE), when you see a new face in class, say hello. If they look lost, show them where things are. YOU can make a difference in the experience of your classmates, and ultimately, their journey toward health and fitness.

Taken from: http://www.crossfitla.com

The Diary of a Scale

Posted in Crossfit Philosophy, Lifestyle, Members on June 10, 2010 by Fit 605 Inc

You all know how much I love the scale. We found this in prevention magazine. Check out the pic below and comment your thoughts.

Have you ever weighed yourself like this person?
Do you weigh yourself like this person???

I hope you can see the ridiculousness of this article. Weighing yourself is not a bad thing unless you let it be.

A Great Way to Measure Health and Fitness

Posted in Lifestyle, Members on June 4, 2010 by Fit 605 Inc

What do most Americans use their measure of fitness?
-The scale?
-Body Fat testing?
-Measuring themselves?
-A Before and After Photo?

Are they 100% objective???

What do you think is the best?

What about taking a blood test? Blood tests are used to determine physiological and biochemical states, such as disease, mineral content, drug effectiveness, and organ function. That would seem to me the most accurate information.

Recently Nick Liesinger went to get some blood work done to see what is going on, on the inside. He has been a dedicated CrossFitter and Paleo Caveman for the last year. The Result? An amazing change. Read his story:

_____________________________________________________________________________________________________________________________ Chris, Annie,

I just got my results back from the blood test, and they’re phenomenal. My cholesterol numbers last year before Crossfit were 116 total and 29 for HDL. On the new test, my total cholesterol is much higher—176, but my HDL is 59 (wow!) and 89.7% of my LDL is large buoyant (another wow!) which doesn’t cause plaque on arterial walls. My triglycerides are also super low at 40 mg/dl. My only problem is low Vitamin D (24 ng/mL), and I’ve been taking 5,000IU a day, so it’s either that I’m taking some crappy stuff or I can’t absorb the stuff I’m taking. So I’m going to get more sun and a higher-grade supplement.

Bottom line—even eating paleo 75% of the time with occasional cheat meals and some dairy is still yielding me fantastic results. If I keep this up, I won’t be following in my father’s footsteps with a heart attack at 49. I owe you both so much because having you introduce me to this lifestyle is saving my life. Thanks so much!
____________________________________________________________________________________________________________________________

Great job Nick!

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New Month…New Goals…Have a New Mindset

Posted in Crossfit Philosophy, Lifestyle, Members on June 1, 2010 by Fit 605 Inc

Ahhh the tire flipping season is here

“Create in me a clean heart, O God, and renew a right, persevering, and steadfast spirit within me.” PSALM 51:10

“We set ourselves up either for misery or for job by the mindset that we have toward the things in our life”…Think this applies to our WODs???

“Mindsets are the patterns in which our mind normally operates toward a certain determination.” For example, when we hear what the WOD is from a friend (even before you get to the box) or when you walk into CFSF and look at the whiteboard…

What goes through your mind first? Joy? Or dread? How does that affect your mental game pre-WOD? Your performance during the workout? How you feel afterwards?

Refuse to dread what MUST be done. Greet the day (and each WOD) with the right attitude and a thankful heart and know that the coaches and your CFSF teammates are right there with you every step of the way.

Now take that same positive, thankful and progressive approach to taking this time NOW to set and re-set your goals for this month of June. Pick one, two, three goals you WILL accomplish and work diligently towards and MAKE IT HAPPEN!

Post and JUST DO IT!

*Quotes taken from, Starting Your Day Right Devotions, Joyce Meyer.*

7 Comments »

Paleo Cheat Sheet for Your Hot Summer Bod

Posted in Lifestyle, Members, Nutrition on May 28, 2010 by Fit 605 Inc

All Park WODs tomorrow. Learn to love the hill

If you want your bod to to be as hot as the weather we are having lately. Then Paleo is the way to get you there the fastest. Below is a quick reference to help get you started:

-Stay around 4-6 ounces (30-40g) of protein in every meal you eat.

-Stay right at 50 grams of carbs a day. Consume 1/2 of your 50g (25g) of carbs immediately following your workout, and have 0g of fats.

-Limit your fruits daily, also preferably most earlier in the day.

-Increase vegetables daily

-Drink water: A good range is half your bodyweight in ounces (160 lbs = 80 oz of water)

-Consume most all of your fats from avocado’s and oils (coconut, olive, etc…) and limit your nut intake.

For more help get to know http://www.robbwolf.com and his podcasts. There is a wealth of information to educate and empower yourself with.

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Want to Get Away but Still Want to WOD it Up?

Posted in Crossfit Philosophy, Lifestyle on May 27, 2010 by Fit 605 Inc

Summer may not be here officially, but it is definitely in full swing. The kids are out of school, the weather is FINALLY Great, and memorial weekend is approaching this weekend.

We understand and encourage everyone to get out of town, go on a trip, visit family and friends, and just plain enjoy life. We do not encourage you to throw in the towel, forget and stop your workouts. Health and fitness is a life style not a job, absolutely take rest days, a week off every 6 six months, but never “take a break” (the entire summer off) from working out.

Recently we just updated a “Traveling??? CrossFit WODs on the go” file. Simply click on that link and whenever and where ever you are you can stay on the plan!

Tell us how you stay on track and motivated when you travel or leave town.

What WODs do you do?
Do you plan your WODs in advance?
Give the rest of us some ammo!

The link below is a great video of how to WOD in a hotel gym. Highlight it and copy and paste and watch. Enjoy!

http://media.crossfit.com/cf-video/CrossFit_DMFLKhalipaHotelWOD.wmv