Archives for January 2009

February Challenge Announcement

"It's
still amazing to me that the jar of jelly is sitting on the shelf in
the fridge, and hasn't become the main object of my affection (with
peanut butter of course), since January 4th. The box of zone bars are
also kind of like the 8th wonder of the world. They are still there,
unopened.

I don't know about the rest of you, but this month was just about
eating the right KINDS of foods. I am sure I have not mixed them
correctly and am still indulging some bad habits in the way I eat.

Does anyone want to make Feb. the month to create better mixes?

🙂

Eileen"

WELLLLL,
Eileen!  Funny you should ask…THAT is EXACTLY this next month's
challenge!  THE ZONE.  Weighing and measuring your food.  Finding out
just exactly HOW MUCH you are eating, WHAT you are eating, and how to
balance out that blood sugar with all of it!  You will likely be
shocked at just how little of some of your chosen foods will really be
too much.  You will likely be shocked at how much of good quality foods
you can have for the very same affect on your body.  Now is the time to
learn.  Many of you have been AWESOME in your focus and adherence to NO
SUGAR in the month of January.  Don't blow the foundation you have laid
now.  Continue the work you have put into a better diet by starting to
learn more about the other foods you eat, how to balance your blood
sugar through eating protein, carbohydrate, and fat in the presence on
one another in proper porportions.

You
may choose to eat sugar this month, that is your choice, but you have
to weigh and measure it into you food schedules and be sure you get
just enough to maintain your carbohydrate intake, and no more.  You
want chocolate?  Then, be sure you eat just enough for your meal or
snack requirement and eat it with your chicken and avocado!

LET'S DO THIS!  WHO IS UP FOR THE CHALLENGE???

We will have a sign up sheet at the gym on Tuesday.  This is your last week of the No Sugar Challenge, so please be sure to bring in your food logs on Monday and we will finish this Challenge and begin our next one!

February Challenge Announcement

"It's
still amazing to me that the jar of jelly is sitting on the shelf in
the fridge, and hasn't become the main object of my affection (with
peanut butter of course), since January 4th. The box of zone bars are
also kind of like the 8th wonder of the world. They are still there,
unopened.

I don't know about the rest of you, but this month was just about
eating the right KINDS of foods. I am sure I have not mixed them
correctly and am still indulging some bad habits in the way I eat.

Does anyone want to make Feb. the month to create better mixes?

🙂

Eileen"

WELLLLL, Eileen!  Funny you should ask…THAT is EXACTLY this next month's challenge!  THE ZONE.  Weighing and measuring your food.  Finding out just exactly HOW MUCH you are eating, WHAT you are eating, and how to balance out that blood sugar with all of it!  You will likely be shocked at just how little of some of your chosen foods will really be too much.  You will likely be shocked at how much of good quality foods you can have for the very same affect on your body.  Now is the time to learn.  Many of you have been AWESOME in your focus and adherence to NO SUGAR in the month of January.  Don't blow the foundation you have laid now.  Continue the work you have put into a better diet by starting to learn more about the other foods you eat, how to balance your blood sugar through eating protein, carbohydrate, and fat in the presence on one another in proper porportions.

You may choose to eat sugar this month, that is your choice, but you have to weigh and measure it into you food schedules and be sure you get just enough to maintain your carbohydrate intake, and no more.  You want chocolate?  Then, be sure you eat just enough for your meal or snack requirement and eat it with your chicken and avocado!

LET'S DO THIS!  WHO IS UP FOR THE CHALLENGE???

Free Saturday Class

A "Functional" Saturday WOD … in the coldIMG_8829

As Many Rounds as Possible in 20 minutes of:
  • Figure 8 Run 
  • 8 Deadlift (100k M / 60k W)
  • 16 Pushups 

                 

                                    

IMG_8774
IMG_8778
IMG_8816
IMG_8801
IMG_8802

Welcome to CrossFit Flagstaff, RJ, Yvonne and Misha.
IMG_8806
IMG_8826
IMG_8790
Welcome Back, Sarah B.
IMG_8784
IMG_8789

Barbara

CrossFit Benchmark WOD – "Barbara"IMG_8772

Five rounds, each for time of:

Rest precisely three minutes between each round.

IMG_8672
IMG_8712
IMG_8756
IMG_8683
IMG_8719
IMG_8695
IMG_8765

Really Functional Fitness

Thanks for sharing this, Laura and Ben!

Really Functional Fitness

photo credit: laughingmonk

Don't you love the idea of Functional Fitness? According to Web MD, Functional Fitness
means "building a body capable of doing real-life activities in
real-life positions, not just lifting a certain amount of weight in an
idealized posture created by a gym machine."

Functional fitness
is supposed to be better than the usual, dysfunctional fitness we've
grown accustomed to, because it uses compound movements rather than
working individual muscles. The muscles then learn how to work together
in harmony instead of being all aloof and snooty with each other. (And
if you listen really, really closely after you're done, you may even
hear the song "Kumbaya" emanating from your muscle fibers.)

Doesn't
Functional Fitness seems like a great idea? Trendy, sure, but it's also
down-to-earth at the same time. Instead of using huge cumbersome weight
machines designed to isolate muscles, functional fitness is more likely
to call for expensive personal trainers to show you what the hell you're supposed to do
simple equipment like free weights, wobble boards, stability balls,
elastic bands, or kettlebells. Or better yet, you can use nothing but
your own body weight, with exercises like push ups or pull-ups.

Totally makes sense, right, to exercise your body in ways that are natural and practical, rather than artificial and frivolous?


But… just how functional are these moves for your life?

Be Prepared!
Kelly at Fitness Fixation,
who is a fan of functional fitness, once wrote an amusing post
explaining how incredibly useful many of these exercises can be in real
life. She lists typical scenarios in which they come in very handy. For
example, on pull-ups:

"In your secret agent job, you end up
doing battle with the evil villain on a flying helicopter… the
villain pushes you out of the copter…you grab onto those bottom
landing thingies and manage to pull yourself back up into the craft
while dangling above the Golden Gate Bridge. Thank god for those pull
ups, or you’d never have the upper body strength to do that!"

(Other
scenarios start with "A clown car drives up…" "A gigantic boa
constrictor drops out of the foliage and lands on your shoulders…").

So
yeah–some of these functional exercises aren't all that similar to
real life needs. For example, I can't remember the last time I was
required to balance myself on a big round inflatable object. Call me
crazy, but when I need to reach somewhere high, like to change a light
bulb, I climb up on a chair or a ladder, not a stability ball.

Exercises for Real Life
What would be more practical? Well, how about some exercises that more closely resemble real life challenges?

[Read more…]

Your genes are not your fate

Awesome talk – why we need to think about our diet and keep on Crossfitting!!

January 29, 2009

IMG_8670
IMG_8314
IMG_8318

Rowing for Warmup.
IMG_8336
IMG_8337
IMG_8339
Standing Long Jump Skill Test.
IMG_8366
IMG_8368
Climbing the Rope!
IMG_8380
IMG_8382
IMG_8400

CrossFit Total

WOD
CrossFit Total

Best of 3 separate attempts for a 1 rep max of each exercise.

                                           
                          
                                             

IMG_8196
IMG_8184
IMG_8364
IMG_8390
IMG_8397
IMG_8510
IMG_8551

REMINDER – WEEK 3 OF THE NO SUGAR CHALLENGE

IF YOU HAVEN'T TURNED YOUR FOOD LOG BOOKS INTO A TRAINER YET THIS WEEK, YOU NEED TO DO SO.  WE ARE APPROACHING OUR LAST WEEK ON OUR NO SUGAR CHALLENGE!  CONGRATULATIONS!  PLEASE COMMENT ABOUT YOUR EXPERIENCE, THOUGHTS, FEELINGS ABOUT IT ON THE NUTRITION BLOG.  WE WANT TO SHARE AND COMMISERATE!

A Wet Aloha!

Nope, not missing out on anything, friends!  This place gets 30 FEET of rain a year, and I think they got all 30 feet during the time we have been here!
P1280669
P1280667
P1270657

We did arrive to a beautiful greeting!