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September 30, All Paleo, All October

Thursday, 29 September 2011 By

Dr Andy’s All Paleo, All October Throwdown

Dr Andy has thrown down a challenge.  Do you dare take him up on it?  Do you dare ignore it?

Dr Andy dares YOU

The challenge is to eat an all-paleo diet for all of October, ending at our rocking Halloween Party!  This will be like a pick-up game–no buy in, no prizes, just pride.  Coaches are available for nutrition check-ups, as always.  If you would like measurements taken and before/after pictures, come into the office.

Why?  Because Nutrition is the base of your development as an athlete.  We are still compiling the results from our 10 week challenge, but there have been some impressive changes made.  Jenny appears to be leading the total weight loss competition with over 21 pounds!  What can you do in 30 days?

CrossFit Workout of the Day

4 Rounds of:

30 Double-unders
20 Kettlebell Swings
10 Tactical Lunges
(Use the same KB  you used to swing)

Filed Under: CrossFit, Workout of the Day Tagged With: , , ,

September 29, The CrossFit Journal

Thursday, 29 September 2011 By

We have used the analogy in the past that you are working on obtaining a black belt in fitness.  This requires an understanding of how your body works and how different exercises affect your performance.

The best source for knowledge I know is the CrossFit Journal.  For only $25 per year you get UNLIMITED access to a phenomenal wealth of knowledge. 

CrossFit Mt Olympus Subscribes, do you?

Read the groundbreaking article “What is Fitness” from 2002 for a free example of the CrossFit Journal

The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life. The searchable Journal archives run from April 2002 to the present and contain over 1,600 high-quality PDF articles, videos and audio files covering diverse topics including exercise technique, nutrition, injuries and rehab, equipment, coaching, and much more.

The CrossFit Journal provides a forum for elite coaches and athletes and fitness professionals from around the world, as well as beginners, new athletes and people simply looking to improve their health and fitness. All are welcome to discuss the articles in our comments section, where members of our community offer advice and collectively advance the science of fitness and performance.

New material is published on a daily basis, with the CrossFit Media Team traveling the world to provide exclusive coverage of special events and stories. Top trainers and coaches present their ideas, and everyone is welcome to submit articles and videos of interest to the community.

The CrossFit Journal is the modern manual of fitness and health.

CrossFit Workout of the Day

Push Press
1-1-1-1-1-1-1

Power Hour Workout

1 Snatch, every minute on the minute for 15 minutes
(record highest and lowest weights used)

Filed Under: CrossFit, Power Hour, Weightlifting, Workout of the Day Tagged With: , , ,

September 28, Friends of Friends

Wednesday, 28 September 2011 By

An old adage says you can judge a person by the company they keep.  According to researchers, you are being influenced also by the friends of your friends.

Raenee pushes the Honey Badger at CrossFit Mt OlympusRaenee makes a new friend guaranteed to improve your life!

Researchers have discovered that you are more likely to be obese if you have obese friends, and you are even being influenced by friends of friends. 

The bottom line is that your friends matter.  Everytime I workout with a class at CrossFit Mt Olympus I push myself harder than when I do the exact same workout alone.  We are social animals and thrive in a supportive social environment.

Dr. Nicholas Christakis explains the reason for some of the trends. 

 

CrossFit Workout of the Day

4 Rounds of:

50 meter Walking Lunges
50 Abmat Sit-ups

 

Filed Under: CrossFit, Workout of the Day Tagged With: , , ,

September 27, CrossFit Mamas

Tuesday, 27 September 2011 By

Next Tuesday and Thursday Holly the Warrior Poetess will start a Mamas’ CrossFit class at 9am.

Your first week is free, come try it out!

CrossFit Mama Holly

  Intelligent Training for Prep, Pre and Post Natal Fitness

      • Functional and safe movements for mamas in all stages of life
      • Effective as Eff! (here’s why http://www.crossfit.com/cf-info/start-how.html)
      • Learn proper nutrition that is actually doable
      • Let go of any weight that is holding you back (mentally and physically)
      • OMG the best part is, it’s so fun!
A new era in CrossFitting Mamas has arrived! Are you ready? Are you ready to ditch the excuses and make one simple choice that will transform you into the goddess you are meant to be inside and out. Are you ready to abandon your insecurities and dive into a world that will extinguish doubt, eradicate that inner, ruthless critic and annihilate that pessimist, that procrastinator, those whiny inner voices that hold you back? Each CrossFitting Mamas class leaves you stronger, walking just a lil bit taller, proud as eff for accomplishing the physical and mental workout that was set before you to the absolute best of your ability!
 
Ya, I know! Thems some mighty loaded promises. Check it out:

Workout of the Day

Jackie

1000 meter Row
50 Thrusters (35/45#)
30 Pull-ups

 

Filed Under: CrossFit Mamas, Workout of the Day Tagged With: , , , ,

September 26, Deadlift Setup

Monday, 26 September 2011 By

A proper set up for the deadlift makes a huge difference in how much weight you ultimately lift, and the deadlift should be your strongest lift in the CrossFit Total.  We will review today in class, but it helps to know beforehand.

Coach Mark Rippetoe walks through the deadlift setup

The steps to take, in order, are:

  1. Feet
    •  Hip width apart
    • Bar over the center of the foot
  2. Grip
    • Put your extended thumbs against your hips for width
    • Rotate non-dominant hand to underhanded grip
  3. Shins
    • Bend over at the waist to grip bar
    • Push shins forward to meet the bar
  4. Chest
    • Squeeze your chest up, butt goes down slightly
  5. Pull
    • Arms are completely straight
    • Think of pushing the floor away from the bar with your legs
  6. Return
    • Lower the bar in the opposite order you lifted
    • Do NOT bend over at the hips as you drop the bar

 Workout of the Day

CrossFit Total

1-1-1
Back Squat
1-1-1
Shoulder Press
1-1-1
Deadlift

Record total weight of your best successful lift for all three events

CrossFit Mt Olympus wholeheartedly supports deadlifts

Filed Under: Weightlifting, Workout of the Day Tagged With: , , ,

September 23, Mt Olympus Strong

Friday, 23 September 2011 By

Today we play with some of our toys to make a short workout much harder.  It doesn’t get much more functional than carrying large loads over long distances, quickly.

Rarely in life do we get to carry a balanced load with nice handles.  More often it is “dead” weight that is harder to manage.  Protesters have long known that going limp makes moving them harder than if they stay rigid.  You will have a greater appreciation of that after today’s workout!

When it gets bad, just think how bad it COULD be!

Workout of the Day

2 Rounds of:

400 m Overhead Medicine Ball Carry for time
200 m Slosh Pipe Carry for time
50 m Prowler Push for maximum load

Filed Under: Power Hour, Workout of the Day Tagged With: , , , ,

September 22, The Muscle-up

Thursday, 22 September 2011 By

 The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown.

This movement gets you from under things to on them. Let your imagination run.

 

Though containing a pull-up and a dip, its potency is due to neither. The heart of the muscle-up is the transition from pull-up to dip – the agonizing moment when you don’t know if you’re above or below.

That moment – the transition – can last from fractions to dozens of seconds. At low, deliberate speeds, the muscle-up takes a toll physically and psychologically that can only be justified by the benefit. No other movement can deliver the same upper body strength. Period.

This Frankenstein’s monster combination of pull-up and dip gives the exercise advantages that render it supreme among exercises as fundamental as the pull-up, rope climb, dips, push-ups, and even the almighty bench press.

We do our muscle-ups from rings chiefly because that’s the hardest place possible.

 Here’s how to do a muscle-up on the rings:

  1. Hang from a false grip
  2. Pull the rings to your chest or “pull-up”
  3. Roll your chest over the bottom of the rings
  4. Press to support or “dip”

It’s that simple. Steps 1 and 3 are where you’ll have trouble if you do.

 

Read the rest of the article in the CrossFit Journal

Workout of the Day

CrossFit Classes

As many rounds as possible in 9 minutes of:

5 Dips
7 Standing Dumbell Inverted Crosses (watch these videos)
10 Sit-ups

Power Hour

7 Rounds of:

3 Split Jerk
3 Ring Dips

Record only the load used for split jerks

 

Filed Under: Power Hour, Workout of the Day Tagged With: , ,

September 21, New CrossFit Class Schedule

Wednesday, 21 September 2011 By

New Schedule coming October 1st

We will transition to our Fall/Winter Schedule on October 1st.  

We are excited to start a CrossFitting Mama’s class at 9am on Tuesdays and Thursdays.  Holly will put everyone through the paces and room will be available for your children.

We are open to adjusting some of the times.  Post your ideal class times to comments below.

  

  Mon Tue Wed Thur Fri Sat
5:30 AM CrossFit CrossFit CrossFit Power Hour CrossFit  
6:20 AM CrossFit BootCamp CrossFit BootCamp CrossFit  
7:00 AM CrossFit
8:00 AM           CrossFit
9:00 AM   CrossFitting Mamas   CrossFitting Mamas    
             
5:00 PM CrossFit CrossFit CrossFit CrossFit CrossFit  
6:00 PM CrossFit CrossFit CrossFit CrossFit CrossFit  
7:00 PM     BootCamp      

 

Workout of the Day

 5 Squat Cleans (95/135)
800 m Run
4 Squat Cleans
400m Run
3 Squat Cleans
200 m Run
2 Squat Cleans
100 m Run
1 Squat Clean
50 m Run
25 Push-ups

Filed Under: Workout of the Day Tagged With: , , , ,

September 20, Fitness is Fun!

Tuesday, 20 September 2011 By

 

 

A big thanks to Rachael, Charlotte and Liz for putting together a kids’ obstacle course at our Fight Gone Bad event.  The kids seem to be having a lot more fun than their parents were outside!

 

 

There was some talk of starting a CrossFit Kids program.   

 

 

 

Who is interested?

 

 

 

 

 

 

 

Workout of the Day

Griff

2 Rounds of:

800 meter Run
400 meter Run (backwards)

Filed Under: Workout of the Day Tagged With: , ,

September 19, Muchas Gracias!

Monday, 19 September 2011 By

Thank you to everyone who came out and raised money Saturday for Fight Gone Bad 6.  We brought in almost $1,000.   Let’s help Tracy reach her fundraising goal!  You can still donate online:  https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=YH9HLJ3CrossFit Mt Olympus Fight Gone BadTim kicks back after kicking butt!

Workout of the Day

Back Squat
3-3-3-3-3-3-3

Filed Under: Workout of the Day Tagged With: , ,
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