CrossFit Foundations

April 3rd @ 8 AM

Our foundations class is an introduction to the training methodology of CrossFit. We will be going through the basic movements as well as some general nutritional information. This class will be required for those wishing to attend weekly classes. Pleas bring a Pen/Pencil/Notebook and be ready to WORKOUT! Everyone is welcome to attend regardless of skill level! Any questions, contact Erik Miller at 303.421.3800, or Rich at 303.520.3127!

The cost is only 5 dollars!

Mountain Sectionals Day 1 Highlights

The highlights from the killer workouts of Day 1... Definitely Motivating!

Becoming Mainstream

Here is an article from the Denver Post Mentioning CrossFit and more specifically the Paleo Diet which CrossFit embraces:

http://www.denverpost.com/search/ci_14719513

Rocky Mountain Sectional Games

Here is the address for the games this weekend:

The Colorado State Patrol Academy
Colorado State Patrol Academy
15055 South Golden Road
Golden, CO 80401

And here is a link to the site with all the info for the Games:
http://www.crossfitverve.com/crossfit_games_mountain_s/

Hope to see everyone out there supporting one of our own who is competing: Sean!!!

CrossFit Foundations

Alright Crossfitters, as you can see this is what CrossFit is all about visually - and as we all know any structure must have a solid foundation or it will crumble under any type of pressure! This is why the foundation of CrossFit begins with nutrition.

"Eat meat and vegetables, nuts and seeds, some fruits, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat...Nutrtition can be a toucy topic, like politics or religion, that people take very personally, but good nutrition is the foundation not only for general health but also for high-performance fitness." - Coach Greg Glassman.

Just imagine putting horrible gasoline in your cars gas tank, it will run terribly. Just like when you put horrible fuel (food) in your body, your workouts and daily routines will suffer. Nutrition is very important as we have discussed in class from time to time: Be on the lookout for nutrition seminars, they are on the horizon! Remember, keep a solid foundation to build upon - EAT REAL FOOD!

Mountain Games Sectional WODS

If you haven't seen the WODS for this coming weekend at the Sectionals, here they are!!! It is somewhat expensive to get out and watch, but well worth the money for the experience to see what these athletes can do at their best!

WOD #1: "Row/Swing/Run"

Three rounds for time of:
Row 500m
21 Kettlebell swings, 32kg/20kg
Run 400m

WOD #2: "Snatch/Muscle-up"


In 12 minutes, reach a 1 rep max snatch
Add 2# bonus for each muscle-up completed in that time

Scoring will utilize the same template as the 2009 CrossFit Games in Aromas, CA. First place in each event receives 1 point towards his/her name, second place receives 2 points, third place receives 3 points, so on and so on. Prizes will be awarded for first, second, and third place for both the men's division and the women's division. A total of 30 male competitors and 30 female competitors will be invited to compete in the CrossFit Games North Central Qualifier.

See you all in Class tonight!

Intensity

What is intensity: we always talk about it before the work out, but what is it really? You see a guy with 800 lbs on the Leg Press maching at Globo-Gym, he is pumping him self with his disk man in his fanny pack, puts in his mouth guard, buddies are yelling at him "you got this," he sets up on the machine, pushes up, drops the handles, lowers, YELLS WHILE PUSHING, locks it in! WOW!!! A WHOLE REP, 800 LBS too - That is Freaking INTENSE!!! No... its not, that is not intensity.

We all know the definition of Crossfit, Constantly Varied, Functional Movements, Executed at HIGH INTENSITY! So, again lets ask what is this intensity thing?

Intensity is difined as: (Force x Distance) / Time = Power; So therefore POWER=INTENSITY

For the non-math folks, it is saying "How much work is being done in a certain amount of time." The greater the power you generate during your workout, the higher the intensity will be. This is not opinion based either as in the example above, applying the formula with prove that it is a measurable value.

What you are seeking from your exercise (looking good naked, job tasks, everyday tasks, stronger/faster than yesterday, etc) will come faster with intensity! By doing more work in less time will make you FITTER FASTER! Now with this time element, it is important to not forget your fundamentals - if you end up with your vertabres shooting out at the wall you won't have to worry about any of this! So maintain your form, keep in mind the basics and fundamentals we are constantly talking about - 80% Accuracy is great to shoot for! You can have perfect form on every rep, but your time would take forever, which means NO INTENSITY! As for the opposite of that as well, go too fast, forget fundamentals and you are HURT!

So keep in mind the fundamentals, get the work done as fast as possible, and achieve your goals in a shorter amount of time!!! Now that is intense!!! And remember - EVERY SECOND COUNTS!

Question Everything

"It's a foolish culture that entrusts its food supply to simpletons." - Michael Pollan, The Omnivore's Dillema

That is a very powerful quote, yet very explanatory. Todays food supply in America is very questionable at best - marketing and loopholes have left people overweight and unhealthy! People are now opting for the instant dinner that arives on a truck, put into a freezer case, transported home, having the package ripped open and then placed into a contraption that will molecularly alter your "food" which is then put into the your body which attempts to utilize it as fuel... Why is that? Because its cheap! Because its easy! Because I don't have time to cook! Really? Think of all the adverse effects this "food" has on your body and the time you spent getting coffee because you have no energy, going to the doctor and filling prescriptions because you are not healthy, time spent in front of the TV, etc... I agree it is hard to eat "right," it comes down to planning, knowing what you are eating, and cooking with REAL FOOD! And don't fall for the marketing tricks that big corporations use to have the consumer believe that they are consuming something healthy - ITS ALL ABOUT MONEY!!!!

This is just an intro to what we will be going farther into in the near future with a nurtritional seminar, but if you want to get started now start researching with these resources!

Books:
The Omnivore's Dillema
Good Calories, Bad Calories
The Paleo Diet
The Paleo Diet for Athletes
Fastfood Nation
The Zone Diet

Movies:
Food Inc
King Corn

And here is a great video you can check out as well!!!
http://www.youtube.com/watch?v=uCFZoqmKf5M

See you all in Class tonight!

Music...

I know many of us in the gym have different tastes in music so it would be great if you could list some songs and we could create a Crossroads Fitness Playlist! Music is great, it can motivate you when you think you can't go on, it can pump you up before a workout, or it can take you to another place... I know many of us aren't Josh Everett who doesn't need music to knock out 30 snatches at 135Lbs in under 90 seconds, (watch the video below) so lets get some songs put together for a great play list that we can kill our WOD's to!

The Gym

Take a peek:
What is some equipment you would like to see in the gym???

Classes

Here is the class schedule:
Monday @ 6:30PM
Tuesday @ 5:00PM
Wednesday @ 6:30PM
Thursday @ 5:00PM and 6:00 PM
Friday @ 6:00PM

Had to post the schedule like this since I have little experience in building a Website/blog - I already am enjoying it!!!

Test Test Test

Trying out this blog - lets see what we can create!!!