CrossFit Ponte Vedra

July 26 - August 01 2010

 

Kaylene nailing a box jump.

Tanner hitting triple extension last week.

 

This week is the CrossFit Total. You get to warm-up shortly before each lift and then have 3 attempts to set a 1 Rep Max. This will also be the first time we will do the newly christened WOD “The Platypus”, it’s like Cindy but with consequences. Plus there will be an opportunity to workout on a glaring weakness that we all have so put your game face on…

See you in the gym!

Weekly Tip:  Did you know that coconut water has more electrolytes than most sports drinks and none of the extra sugar. On top of that it has additional benefits like calming stomach discomfort and regulating gastrointestinal function. Don’t buy into to born again high fructose corn syrup and super processed “sport” drink hype, mugg (that means consume quickly where I come from) an equal size serving of coconut water instead and your body will thank you for it!

 

BECOME A BETTER NINJA...

 

What's up everyone! A couple quick announcments need to be broadcasted...

 

This Saturday at 9:00 am we will be using the class time to go over foam rolling techniques. A lot of questions and concerns about this have come up so we will be dedicating an hour of it to go over it in detail.

 

Coach Doug Lane from CrossFit Amelia Island and Harvey Newton from Newton Sports will be holding a clinic at CrossFit Decatur on Explosive Lifting and detailed instruction about the lifts. If you’re serious about performing to the best of your abilities, don’t miss this clinic. Go to the link here to sign-up!

 

July 19 - July 25 2010

 

Tim loving every second spent on a Thruster.

Kris hitting the top of her kettlebell snatch.

 

This week we will focus on the technique for the Snatch and Pistol. There will also be an introduction into kettlebell movements that can act as a scaling option for barbell movements.

 

The WODs this week will be all over the place. As usual for our gym, grip will be a factor in one. Another will favor those with a good press and a sound kip, but fear not, if you are on the flipside of the strength house there will be a way to make up lost time…

 

See you in the gym!

 

 

Weekly Tip:  Take a tip from your local metrosexual and take care of your hands! I’m not talking about buying a $50 an ounce hand cream some magazine that wants you to buy $400 shoes recommends; buy a pumice stone and some hand lotion from the drug store. Soak your hands in warm water for about 10 minutes or at the end of your shower and look for the white colored spot on your hands to come up then grab the pumice stone and go to town. Don’t over file them, you want some of a callous to protect your hands but not enough to grab the bar. Rub the lotion into your hands after your shower on workout days to keep your hands from over drying (chalk is a drying agent). Take care of your hands like this and rips, tears, and cracking should not be an issue!

 
 

July 12 - July 18 2010

 

Matt and Tim in the thick of Death By Thrusters

Kaylene knocking out Rotational Swings like a rockstar.

 

This week we’ll be Deadlifting, Pressing, and working on getting your technique down for the Clean.

 

This Thursday is the 15^th and that means it is time to honor one of the fallen. This month we will remember SSG Joshua Hager with his WOD “Josh”. SSG Hager was killed in action February 22, 2007 in Ar Ramadi, Iraq.

 

See you in the gym!

 

 

Weekly Tip:  Your feet are the only connection you have to the ground. No other body part comes into contact with the floor in most of the movements we do. Wearing thick heeled shoes, shoes with a bouncy feeling, or something to that effect is like wearing a blindfold at the movies; you’re only getting half of what is going on. Wearing thin soled shoes or no shoes at all will increase the strength in your feet and make you more aware of your weight distribution. The key is to START SLOW. Do the warm-up with your new shoes or barefoot for 6 weeks, then the workout (on non running WODs) with your new shoes or barefoot for 6 weeks.

 
   

June 28 - July 4 2010

 

 

***Gym Closed July 2 – July 4***

 

Time for a new slew movements for our strength work. We’ll be focusing on: Pressing, Push Pressing, Good Mornings, Box Squats, and Power Cleans.

 

Thursday happens to be the first of the month so that means it’s time to check in on one of the “girls”, get ready to hit it hard and set a PR which means eat right, rest the day prior and come in ready.

 

See you in the gym!

 

 

Weekly Tip:  You need to find the zone every time you workout. I’m not talking about the ratio of your carbohydrate intake to your protein intake, I’m talking about the place where you will do your best. You need to be mentally relaxed but focused. Too much relaxation and you’ll drag your feet through the WOD/lift. Too much focus or getting too amped up and you’ll blow your energy too early. There needs to be a balance in your mental state. It’ll be different for everybody. Some people turn off the voices in their head, other’s turn them up. What works during one day might not work another. One day you might want someone screaming at you the next day you might want silence. Learning to find what works for you will get you closer to finding your intensity and pushing it higher every workout.

June 21 - June 27 2010

Matt in the middle of his last beginner's series WOD.

Matt and Tim both graduated from their beginner's series and added a whole extra round on the AMRAP. That equates to about a 10% increase in their work capacity after only 8 sessions! Only CrossFit can boast results like that...get over to your local CrossFit gym today and get started!

 

This week we will back off the lifting for now and get ready to start up a new week. We’re also half way through the first cycle of the Static Strength series. Enjoy the rest!

The WODS are going to be made for you to go hard and fast, all under 10 minutes. We’ll be using the extra time in the classes to touch on technique and work on our lack of mobility.

See you in the gym!

 

 

Weekly Tip:  Can’t get to the gym? Out on the road? No time to hit up a WOD? That’s fine but you can still warm you body up a little and stretch. Find a position that you feel tightness in, hold it, and stretch into it. It’s that easy!

 

Becoming more mobile in your joints is going to increase your fitness as much as running faster or squatting more will. You’ll be more flexible so you can get positions easier and not have to fight with your body (this costs more energy than increasing in weight). Your new found mobility will also make your more agile and able to better express your power more fluently. Think how much you could Jerk if you were able to hit parallel in the bottom. How much easier would Overhead Squats be if you were able to set up in a stronger position? There’s no excuse for not having time to stretch out and move, so hit it up when you’re too “busy” for a WOD.

 

June 14 - June 20 2010

 

  

Tim, banging out Kness to Elbows, during Class # 4 of our beginner's class series.

 

This is the last week we will be focusing on the Back Squat, Push Jerk, Snatch Balance. Go hard and prepare yourself to max out on all 3 of them. The L-Sit holds for the gymnastics static strength series will continue onward so grin and bear it.

The WODs, as always will be on one end of the scale and the other. Two are going to test your ability to go over an object with your whole body and I’m not talking about a muscle up. It’s also that time of the month to honor one of the fallen CrossFit brethren with a Hero WOD. This month we will be honoring CPO Mark Carter with his WOD “Badger”.

See you in the gym!

 

 

Weekly Tip:  Meat and vegetables, nuts and seeds, some fruit, little starch, no sugar. That’s our diet guidelines for any and all participants in our program looking to loose body fat, recover faster, and get stronger. Need to add more size to your frame? Drink 1-2 8 oz. cups of milk after your workout. The same thing goes if you’re trying to gain muscle mass. Want to burn off more body fat? Eat frequent small meals consisting of some type of meat, vegetables, and nuts. Looking for optimum health? Eat only fish, turkey, and grass-fed meat proteins; consume vegetables in a wide variety of colors; eat only berries for fruit and consume nuts and seeds like flax, butternut, and almonds.

 

Keep your food intake levels to support exercise. Stop weighing yourself and start measuring your body fat. Pay more attention to how you feel and less to how you look. Come into the gym at least 4 times a week and do the WOD with a smile on your face.

 

 

 
 

June 07 - June 13 2010

 

 

What do you see?

 

This week we will be focusing on the Back Squat, Push Jerk, Snatch Balance, and continuing L-Sit holds for the gymnastics static strength series.

There will be 2 CrossFit Football WODs, a lovely little medley involving a med ball and a jump rope, and a new in-house Benchmark WOD called “Leg Day”.

See you in the gym!

  

  

Weekly Tip: How many cups of coffee, energy drinks, or tea do you drink a day? Think any of it is raising your metabolism and burning fat? Think again. When your body breaks down and metabolizes caffeine, it actually elevates your insulin levels. If you’ve learned anything from me at the gym you should know an elevation of insulin causes the body to store fat.

 

On top of that caffeine has a half life of 5 hours in healthy adults. That means if you drink 2 cups of drip coffee you’ve ingested anywhere from 200-400 mg of caffeine; let’s say it’s 200mg. After 5 hours your body has taken it down to 100mg.  10 hours after you’ve had those 2 cups, the caffeine level in your body is now at 50 mg (the equivalent of a shot of espresso). 15 hours after you’ve drank your 2 cups the levels are now at 25 mg (a cup of green tea). 20 hours later, you’re probably asleep by now, it’s at 12.5 mg (a 1.5 oz bar of chocolate). 25 hours later your levels are at 6.25 and you’re drinking another 2 cups raising it up to 206.75mg.

 

Let’s say you drink your 2 cups every day for a month, adding that 6.25mg every day. By the end of 30 days you’ve raised your baseline levels 187.5 mg all the while your insulin levels are elevated due to the metabolism of caffeine and your storing fat. Don’t give in to astonishment and think that your fat loss efforts are hopeless because of all the lies out there. Get into a gym with a KNOWLEDGEABLE trainer, learn about the lies and take charge of your OWN life…Fight the power J

 

June 01 - June 06 2010

 

This week we will be focusing on the Back Squat, Push Jerk, Snatch Balance, and starting L-Sit holds for the gymnastics static strength series.

 

The benchmark WOD this month is Jack Bauer, and the following WODs will be concentrating on your ability to do work in longer time domains, so we’ll be scaling up certain movements and scaling down others so we’re all on the same page.

See you in the gym!

 

 

 

 

Weekly Tip:  We have a cornucopia of endurance athlete’s here in Ponte Vedra Beach. Want to know how CrossFit and it’s application to the endurance world fits in? Check out the article written about Hallie Kuhlman has to say. Running the 100 meter, 200 meter, 400 meter, and 800 meter quadruple is hard enough for one person but winning the state championship in it as well?! It’s a true testament to the potency and validity of CrossFit and the CrossFit Endurance Program. Did you know that I am a CrossFit Endurance Coach as well? Want to start now? Call us!

 

May 17 - May 23 2010

 

 

We’ll be  trying out a different format for the next several months. No workouts will be posted but we will go over what you can expect for the week and what the plan is. We will still post tips and ideas throughout the week and put up pictures as well. So without further ado…

 

 

This week we will be focusing on the Back Squat and Push Jerk. We’ll talk about different techniques and stances and get you acquainted with all of them. We’ll also be doing some unconventional strength training and some endurance work.

The WODs will be short and sweet (except for one) and there will be a surprise on Saturday. See you in the gym!