2009-12-29
2009-12-28
2009-12-27
2009-12-24
Christmas Eve WOD Class
Power Cleans/Press/Pull Ups/Box Jumps/Med Ball Cleans/Wall Balls/Dumbbell Cleans/Dumbbell Push Press/Squats/Knees to Elbows/Thrusters/Rowing Push Ups/Kettlebell Swings/Push Ups/Burpees/Sit Ups/Kettlebell Flip Squats/Lunge Steps-36:00
2009-12-23
2009-12-22
2009-12-21
ZONE DIET
An Overview about the Zone Diet
The key factor in Zone Diet is the hormonal balance you achieve while eating each skillfully prepared meal. With a food plan comprising an accurate balanced ratio of carbohydrates (40%), fat (30%) and proteins (30%); you actually get to eat foods, which control your body’s insulin production. This means that no meal or snack is forbidden in the Zone Diet and yet you can lose weight or fat while Zone dieting.
For those emphasizing weight loss, or for the matter, for those who want to steer clear of cardiovascular sickness, diabetes and other chronic ailments, eating food that follow recommended recipes and staying in the Zone is a must.
Zone Dieting means following recipes with a low-carbohydrate diet plan, where proteins do not dominate the carbohydrates. This allows dieters to get more energy from carbohydrates rather from proteins or fats. The Zone Diet, unlike other diets, insists dieters to keep a close watch on the calorie consumption while eating: a meal not exceeding 500 calories and a snack not exceeding 100 calories is ideal for staying in the Zone.
Weight loss is not the only reason to be in the Zone. There are numerous additional benefits linked with the the Zone Diet, such as enhanced health, improved energy, improved mental clarity. The number of Americans with Type II diabetes is increasing at an alarming rate. The Zone diet is perfect for someone with Type II diabetes. Being a high protein, low carbohydrate diet program the Zone Diet was implemented to reduce both hunger and compulsion to eat. Most Zone Diet meal procedures are customized to each individual, based on sex, activity level and proportion of body fat. Every meal or snack is calculated around the 40-30-30 ratio so that the body can give optimal performance.
The Zone Diet encourages foods such as fresh vegetables, fruits and nuts, leafy green vegetables, sufficient protein consumption, and eight glasses of water everyday. However, Zone Diet prefers mono-unsaturated fats for saturated fats, says a big no to both processed foods and meals that contain too much salt.
How Zone Diet makes weight loss possible: Consuming too many carbohydrates produces too much insulin, a hormone that tells the body to pile up nutrients. The overload of insulin prompts the body to convert those carbohydrates into fat and store them in your gut, thighs, buttocks or other areas. But protein which has the contradictory effect stirs up the hormone glucagon, which tells the body to let go carbohydrates that are stocked up in the liver. When those carbohydrates are freed, the brain tells the body that its energy supplies are fulfilled and you ought to stop eating. Consequently, limiting the type of carbohydrates you eat and balancing them with 3-4 ounces of low-fat protein at every meal will keep insulin and glucagon balanced, controlling your hunger with smaller number of calories. End result: You'll experience fat loss and lose weight. This is how the Zone Diet functions.
The objective of this is to give people a guide to monitor proper nutrition for healthy living. People should research information at ZONEDIETINFO and ZONE Diet Website.
2009-12-17
2009-12-16
2009-12-15
2009-12-13
FOOD FOR THOUGHT
Our CrossFit style training is effective and functional. People see results but it is not magic. You must be dedicated to consistently attending the training sessions. You also have to pay attention to your diet (and hydration). There are many articles about diet that we can point you to. I strongly believe it comes down to common sense by eating the proper amount and with most people this means moderation. A good diet must include the proper types of foods. Stop eating mayonnaise popsicles and drinking hot dog water (Thanks DCHAP). If you don't know the proper foods to eat, go back to Elementary School and repeat the 3rd grade. Seriously, it comes down to common sense. If you would like to further target your diet, let us know and we will give you the proper information.
We also stress that people should compliment their WODs with other activities depending on their individual goals. If someone wants to get bigger and stronger, they should incorporate a few extra days of heavy lifting. If people want to lose fat and trim down, they should include a few days of other aerobic activities whether it is walking, running, biking, rowing, swimming and various sports. Playing sports are great ways to motivate yourself.
We all understand people's schedules these days are busy but it only takes 30-60 minutes for a light aerobic activity and our classes are only 1 hour long. 3 or 4 WOD Classes and 3 activities per week = a total of 6 or 7 hours. There are 168 hours in a week. We don't buy the "not enough time" excuse.
2009-12-11
2009-12-09
2009-12-08
2009-12-07
2009-12-05
091205
Great effort by all participants at the Saturday 9:30 WOD. We had to partner up and use barbells, kettlebells, pull up stations and other equipment that was scattered over the gym. More importantly we, along with many other in the CrossFit community, raised funds for the families of the fallen soldiers and CrossFit athletes at Fort Hood. A big congrats to KJ who raised over $500 through emails. These funds combined with others will go to families of the soldiers who deserve unwaivering support. Thanks to all.
2009-12-04
LUMBERJACK 20
Saturday Dec 5th, 9:30 am @ STICKS TRAINING CENTER
In support of fellow crossfitters and soldiers. CrossFit is launching a 'Hero' WOD Fundraiser for our four fallen Soldiers. CrossFit is asking you to do two things: participate in the workout (as a show of solidarity with Lumberjack CrossFit) and reach out to people you know to donate to support the soldiers families.
Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
REGISTER TO DONATE
2009-12-03
2009-12-01
HYPERFITUSA POST
HERE IS A PICTURE OF GEORGE TRAINING AT HYPERFITUSA. OVER THREE YEARS AGO I TRIED ONE OF DOUG'S 6 AM CLASSES. GEORGE WAS RIGHT NEXT TO ME DURING THE WOD. NEEDLESS TO SAY MY FIRST CROSSFIT WOD WAS CHALLENGING. THE WOD ENDED AND AS SOON AS OXYGEN RE-ENTERED MY LUNGS I HAD TO ASK GEORGE HOW LONG HE HAD BEEN TRAINING. HE SAID TWO YEARS. OVER FIVE YEARS LATER, GEORGE IS STILL TRAINING, STILL GETTING STRONGER.
2009-11-30
091130 6 AM / 9:30 AM WOD CLASSES
QUOTE OF THE DAY: "I REALLY STARTED SEEING IMPROVEMENT WHEN I STARTED COMING 4 AND 5 TIMES PER WEEK. I WAS CONSTANTLY DOING BETTER THAN THE LAST TIME AND GETTING MORE PRs."
RING PUSH UPS
THRUSTERS
FRONT SQUATS
TIMES OF COMPLETION
2009-11-29
2009-11-28
POST BY DCHAP
from hyperfitusa
I really liked DChap's statement about how stronger people are harder to kill. Hard to disagree. Read below.
STEPPING UP
Going up in weight can be scary at times. There is some fear in going heavier, the pain, the concern about time and performance. Worry about making the lift, having good technique and making it through the work out are all things that flash through a person's mind when making the choice about how much weight to use.
Big John took a big leap of faith today in the EDT WOD. The prescribed weight for swings was 24 kg - John took the 56kg. Yes - We like psycho big bells, and we swing them. The next trip to Rogue we will add some more.
Okay - John is very strong, half way though the kettlebell intervals, he decided he was going to make it all the way through - He had placed a 24kg at handy distance - the WOD with the heavier bell. The made the decision that he started with this weight and he was going to finish with it.
Ask yourself - when was the last time you really pushed the edge of the envelope? Do you regularly push the redline and push what your a capable of? The "prescribed" weight is usually only thought of as scaled down. Why not up? Why not push the edge? Let's see what you can do!
Gains in strength come at the price of lifting heavier objects. Gaining strength is one of the greatest goods we can do for people. Yes, everyone wants to be able to go one vacation and look good but one of the greatest benefits to the program is making people stronger. Strong people are harder to kill. In our world of reverse evolution, maybe it is a good idea to maintain some of our baser abilities.
If your mechanics are sound and you have been consistent with your training, considering adding to prescribed loading. It does not have to be a huge increment, add some #2.5 plates to your bar. Go up one size in bell or ball. Challenge yourself - you might like the results.
2009-11-27
2009-11-26
2009-11-25
Fantasy Five-K Run
Friday 27th
6:00 pm
Howell, Mi.
Join STICKS members in the race while wearing luminary lights with over 25,000 spectators cheering you on.
Jen M. is hosting a post parade gathering at T.W. Friends after the parade.
2009-11-24
Holiday Class Schedule
Before leaving yourself stuffed with turkey, sweet mashed potatoes and gravy while lying on the ground, don't forget to get your WOD in. We are holding 9 AM / 10 AM * WOD Classes on Thursday and Friday. Sign up at STICKS for the class you plan on attending. As always you can check out the online calendar for all the dates and times.
*if necessary
2009-11-22
CONSISTENCY
CLICK ON THE CONSISTENCY LINK ABOVE AND READ THE WRITE UP BY DCHAP. IT IS A GREAT WRITE UP AND WE CAN'T STRESS THIS POINT ENOUGH.
2009-11-20
091119 Thursday
We are finishing off another successful week of training. Our members are doing well in the 26K Rowing Challenge for the month of November. The race seems to be between KJ and Scott T. for the top spot. A big congratulations goes to Professor Jen as she did unmodified pull ups for part of Thursday's WOD. We also congratulate Tim for a Deadlift PR at #325. A solid work ethic and continued dedication pays off. Congrats Jen, Tim and the rest for giving all they have.
2009-11-19
2009-11-18
2009-11-17
2009-11-13
091113
Last few days involved Kettlebell exercises, back squats and many other movements. We have a wide variety of members that all take advantage of the elite level training. They should all be commended for consistent dedication to the training. Have a great weekend.
2009-11-11
091110 TUESDAY
General Physical Preparedness
General: considering or dealing with overall characteristics, universal aspects, or important elements
Physical: requiring, characterized by, or liking rough physical contact or strenuous physical activity: CROSSFIT
Preparedness: possession of adequate armed forces, industrial resources and potential, etc., esp. as a deterrent to enemy attack by having the ability to kick someone's ass
2009-11-09
2009-11-08
2009-11-05
2009-11-02
THE VALUE OF TRAINERS
What or who gets the most out of you during your workouts? A select few can get maximum effort while training by themselves. Others have partners or trainers. What does your trainer say or do to get you to give a little more? A lot of the gains people make are at a point when they feel they can't do anymore and are about to break but continue to get a few more reps or run a little further. Their heart is pounding, legs feel like noodles and they feel like they can't raise their arms let alone press weight overhead. This point is where people realize they can do more, they are more resilient and things that they encounter for the rest of the day do not seem all that difficult.
Does a trainer raising the decibel level in his/her voice get you going? Is it a strong stated correction or a positive reinforcement that you respond to? Good trainers realize that different people respond to different stimuli. Going from trainee to trainee spewing out memorized coaching cues followed by "good" is not training. Good trainers hold trainees accountable and make them move better, see improvement, get them to do more in a short amount of time and do things they didn't think they could do.
My first CrossFit Certification we were doing FRAN. There was about 30 people performing while another 45 were overseeing. I had two coaches in my ear and watching my every rep. I reached "that point" many times in a short time frame. I couldn't do more, had to break, wanted to keep moving as everyone else was, tried to get just one more. On round three, a good friend of mine came over while I was bent over searching for air and simply said "grab the bar". He didn't scream or say it loudly. Didn't use profanity. Just said three words "grab the bar". In my head I heard, "grab the f*#..^#* bar and finish the workout, you are tougher than this, you can do better, don't embarrass yourself and get it done!" He knew that was all it took to get me back in the workout.
Great team coaches not only have the knowledge and intelligence but can motivate. Trainers are no different and truly effective trainers can motivate different people in different ways.
2009-11-01
Brighton, Ann Arbor Videos 091023
A TALE OF 5 FRAN'S...A STORY OF PAIN, PERSEVERANCE AND PERFORMANCE...
Here is the deal: Scaled Fran - Max time for completion - 4:00 then a 2:00 rest. Repeat 5 rounds. It is REALLY tough. Check out the videos from STICKS and HYPERFITUSA.
LAST WEEK
Tony has won the 'Pukie' award. He has given more than his all at the WODs and has left his mark out back. Many times!
