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.
