KEEP THE BUDDIES COMING!

Today’s workout

OHS

1 Rep. Max

-then-

AMRAP

12 OHS

12 Push-ups

KEEP THE BUDDIES COMING! SOME DO’s and Don’ts for the FRAN AND FOOD from SicFIT!

LOOKS LIKE VANESSA'S BUDDIES ARE MISSING OUT!

10 Do’s and Don’ts When Starting a Paleo Challenge
By: Stephanie Whiting

So you decided to jump into your gym’s Paleo Challenge? Here’s a few tips to help you get through it.

1.      DON’T do it all at once. A lot of people smarter than I are going to disagree about this one, but I stand by it. Will a strict diet make you healthier faster, with better results? Sure, for the 2% of you who actually do it, and who CONTINUE to do it after the challenge. But what about the normal folks? For us, it’s going to require a serious change of thinking, shopping and eating. That kind of change generally takes more than a month. Just pick one thing wrong with your diet and fix it (eliminating sugar would be a good place to start). When that is under control, pick another thing to work on. Remember, it’s not about losing ten pounds, it’s about putting real food in your body instead of empty calories.
2.     DON’T believe everything you hear. Do your own research — trust me, there’s plenty out there — and come to your own conclusions. Study the science behind the rules, so that when someone asks you why you don’t eat grains, you can give an intelligent answer. This is also important so that you know why you shouldn’t have that pasta salad that looks so yummy.
3.     DON’T stress about points, unless you’re just in it for the competition. True, it’s fun to beat your buddies, but at least try to stay focused on the point, not the points. Nutrition is more important than a 30-day challenge.
4.      DO write down what you eat. This was actually a really fun part of my first Paleo Challenge. I never really realized some of the peculiarities of my eating habits until I logged my meals.
5.     DO try new foods. Pomegranate, asparagus, avocado, oysters — if you look, you’ll probably realize that there’s a whole world of foods you’ve never tried. Try shopping at a new grocery store to see what else is out there!
6.      DO drink water. A lot of it. All by itself. ‘Nuff said, right?
7.     DO talk about your Paleo Challenge. Think about it, obsess over it the way you obsess over your WOD’s. Write about it in your blog, take pictures of the new dishes you make, and have fun with it. Invite your non-Paleo friends over for dinner and show them what it’s like. Keep up with the popular Paleo bloggers, and get into the “lifestyle” of it. These are the kinds of things that will keep you motivated in the long run, not the points you earn for “obeying the rules.”
8.     DO pay attention to the amount of sleep you are getting. It can make a tremendous difference in your mood and in your health.
9.     DON’T get distracted by the word “diet.” Some people call it a Paleo diet. Diet just means the stuff you eat, although it bears with it the unfortunate stigma of gimmicky, cheap marketing. That’s not what Paleo is about, nor CrossFit. It’s fair to be skeptical, but don’t let that keep you from making real changes.
10. DON’T give up. If you’re truly persuaded that nutrition is important, and that your current diet of disgusting crap isn’t cutting it anymore, then you’re in it for the long haul. Like everything, practice makes perfect and no one gets something perfect the first time. So you failed today (which is something most CrossFitters are used to by now, it’s part of what we do); that just means that you’re actually pushing yourself to do something difficult. Be confident that you will improve. Eating real food in our culture isn’t easy, but it’s doable if you want it.

 

 

 

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FRIENDS HELPING FRIENDS!

Today’s  workout

AMRAP

100m Run

5 Dead hang pull-ups

5 Health-lifts (#225/#185)

5 Burpee Box-jumps (#25/#20)

Wow!!!! What a GREAT turnout for the start of “My Buddy” days!  We have some pretty  awesome students and their buddies are not to shabby either! Thank you all for making Kaizen a great home for fitness and let’s keep helping your buddies get exposed to a life saving lifestyle!

 

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MY BUDDY WEEK STARTS TODAY!

Today’s workout

5 Rounds of:

1 minute Wall-balls (#20/#14)

1 Minute Kbs (#53/#35)

1 Minute G0blet Squats (#53/#35)

1 Minute Push-ups

1 Minute Rest

We would like to WELCOME your friends and family to Kaizen CrossFit’s ”MY BUDDY DAYS!” Our home is your home and we look forward to giving you all a little taste of what we are all about!

 

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GO HARD OR GO HOME!

Today’s workout

Kaizen 5k

Did you know?

Accoording to DR OZ “SPECIALIST SAY 4 oz OF DARK MEAT CHICKEN IS BETTER FOR YOUR HEART THAN WHITE MEAT. IF EATEN DAILY IT WILL CUT YOUR CHANCE OF HEART ATTACK BY 57%!”

 

 

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GAME ON!

Today’s workout

“Fran”

21-15-9

Thrusters (#96/#65)

Pull-ups

“FRAN AND FOOD” STARTS TODAY LET’S GET AFTER IT AND DOMINATE THE NEXT 45 DAYS!

A LITTLE MOTIVATION FOR YOU TODAY!

 

 

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THE WEEKEND BEFORE HURRICANE FRAN ARRIVES!

Today’s workout

21-15-9

Ring Dips

Burpees

K2E

After each triplet max effort HSH.

Wow! Does this article even make sense? You be the judge! (Almost 30,000 people liked it on Facebook too!)

THE LAZIEST WAYS TO LOSE WEIGHT?

Do not forget to get your measurements done before you do your “Fran” baseline on Monday!

BLAKE IS READY FOR THE HURRICANE!

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RISE TO THE CHALLENGE!

Today’s workout

Health-lift

Establish 1 rep. max.

-then-

5 Rounds of:

5 Health-lifts (65% of days max.)

5 Box-Jumps (34/28)

100m Sprint

CHALLENGE: 5a : to confront or defy boldly : dare <he challenged his critics to prove his guilt>b : to call out to duel or combatc : to invite into competition <he challenged his brother to a tennis match>

6: to arouse or stimulate especially by presenting with difficulties <she wants a job that will challenge her>

7: to administer a physiological and especially an immunologic challenge to (an organism or cell)

YOU ONLY HAVE 3 MORE DAYS TO SIGN UP AND GET YOUR MEASUREMENTS DONE FOR THE FRAN AND FOOD CHALLENGE! TO PLAY IS TO WIN AND THERE ARE 3 WAYS TO WIN CASH AND PRIZES! 

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ONE WAY TO BETTER PULL-UPS!

Today’s workout

Weighted flexed arm hang

-then-

5 Rounds of:

20 Second flexed hang

30 Double-unders

A little competition on some flexed arm hangs…. NICE! DO NOT FORGET IF YOU SIGNED UP FOR THE FRAN AND FOOD YOU HAVE UNTIL SATURDAY TO GET YOUR MEASUREMENTS DONE!

http://www.youtube.com/watch?v=WrCKb2ZnWEI&feature=related

 

 

 

 

 

 

 

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MADDY DOES! WHAT IS YOUR EXCUSE NOT TO GIVE IT YOUR ALL?

 

Today’s workout

Back Squat

5-5-5-5-5

-then-

4 Rounds of:

12 Back Squats (#135/#95)

300m Run

Remember to lift like you mean it! Maddy does! What is your excuse not to give it your all?

GET IN ON THE FRAN AND FOOD CHALLENGE AND LET’S SEE YOU GIVE IT YOUR ALL!

 

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“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.” Martin Luther King Jr.

The OPEN is coming….. Monday’s schedule is as follows… 5:30 am – 6:30 am – 8:30 am and Noon there will be no evening classes on Monday. Food and Fran starts in a week! Did you sign up and commit to your new way of life & a little competition?

Today’s workout

“RANDY”

 

 

 

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