2010-01-29
2010-01-28
2010-01-26
100126
Addicting, infectious, drinking CrossFit Koolaid. There are various ways to describe the training. Take one sip and you'll immediately know if this is for you or not. If it is you will become addicted to the pain and challenge of the ever changing WODs. Becoming stronger, better conditioned and looking a whole lot better are the side effects but there is more to the training. Read below from CrossFit Ramstein.
"Infectious. CrossFit is infectious. Never before have we seen a program that pierces one’s mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence. And not just in the gym—the infection transcends the boundaries of the box. It reaches previously unfathomable levels of confidence, consciousness, and calling."CROSSFIT RAMSTEIN
100125
Great effort by everyone in Monday's WODs. Many people were heard saying "it's only 5 reps". The Pull Up and Thruster couplet was challenging but everyone tried as hard as they could. Congrats to starting the week off right. Another congrats to D. O'h for saving the neighbor's house from burning down, even if he was late for class.
2010-01-24
2010-01-21
2010-01-20
2010-01-19
2010-01-18
2010-01-16
Post by Lisbeth Darsh/www.crossfitwatertown.com
As the father of two little ladies, I love this post by Lisbeth!
One Woman’s Request
Thu, Aug 6, 2009Articles, CFW Daily
Don’t be nice to me. Not here, not in the gym. Not just because I’m a woman. You can be nice to me in the bar, on the street, in the library, at home. But in the gym I’m no longer your baby, your honey, or your sweetheart. I’m a woman in a CrossFit gym and I’m here to kick ass, not show mine.
In the gym, I’m about performance, not popularity. I’m about achievement, not appearance. I’m about strength, not sex.Do you get that? Whether you’re my workout partner, my friend, my lover, or my coach, don’t suggest that I go easier, lighter, or with less fortitude than that of which I am capable. You’re not doing me any favors.
The gym is not a place to protect women, nor is it a place to worship them, but it is a place to exalt them. We could grow so much here. Help us to do so.
Help us to elevate ourselves by ourselves. Forget gallantry and remember weights. If our form is good on practice lifts, urge us to go heavier. Please. We often underestimate ourselves. That’s the difference between men and women in the gym.
Most men overestimate what they can do, while most women underestimate what they can do. That’s where you can help us most when it comes time for the WOD. That’s where we really need you. Take that bravado and lend us a little. Tell us to go heavier, go faster, get meaner. We’ll look dismissive but we’ll take your words to heart. 
We will go heavier, go faster, and get meaner – at least with the weights.
Don’t baby us. Not in the gym. Not in words and not in demeanor. If you’re my coach, don’t you dare set out one WOD for the men and one WOD for the women. If my form is good, don’t you dare keep me at a light weight for months or years. Don’t you dare underestimate what my weight should be on the bar. I should know. I’m the one lifting it. And if I let you keep me down, then shame on me too.
My words may sound angry, but I am not. I am resolved. I want to be strong and to grow stronger. I just need your help in not giving me help. I need to stand on my own. Let me do that. Don’t be nice to me. Thank you.
(By Lisbeth Darsh/www.crossfitwatertown.com)
2010-01-15
100115 posting
Here are a few videos of this week's WODs.
Members: Remember to document the days that you stay on the 8 Week Nutrition Challenge. Document on the sheet in the reception area.
There is no sense in wasting all the hard work done in the gym by not fueling and recovering properly with the right foods.
2010-01-13
2010-01-12
2010-01-11
2010-01-10
2010-01-07
2010-01-04
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See the note below from Scott regarding the November 26K Row Challenge.
Sign up for the 8 Week Nutrition Challenge. We have started January 1st. We often run challenges to constantly push our members to achieve more. Consistently challenging yourself will reveal a lot about what you are made of.
Just wanted to thank you for another great challenge I managed to get in 45000 meters of rowing for the November row challenge, I also managed to lose 6 pounds rowing.
This is my second challenge I have done at Sticks since I started training 1 year ago, the first was 1000 pullup challenge in April after completing that challenge I don't need bands to do my pullups. I appreciate all the great efforts of the other members of Sticks to push me on all the challenges and at every class I attend.
I am looking forward to the January nutrition challenge.
Thank you.
Scott Tobel
2010-01-01
January's Challenge is the 8 Week Nutrition Challenge.
1-do research on proper nutrition
2-make a commitment and set goals
3-document your eating habits, how you feel in the gym and body composition results
This challenge is a little different in that the goal is to be informed and aware of what you are putting in your body. You can follow any "diet" you would like just stick to it. We have links and write ups below and on the right column of our website for you to read. If you need more information, let us know. If you would like to weigh, measure and record everything you eat, good for you, personally I'm not carrying around a little scale.
You can write down your goals, what you have been eating and the results. We may ask for a some feedback to share. It is up for you to decide if you won the challenge or not. Good luck.
___________________________________________
Here is a brief write up we previously posted.
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
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