|
You Can See The Online Version Here!
|
|
Has anyone looked at some of the pictures from top level CrossFit Athletes or maybe even just you average mom, dad, young professional that is whole heartedly following CrossFit Workouts and Nutrition? 95% of them have lean muscle and guess what?
You can see their abs.
Click to Enlarge
Many people first come into our box saying they want to get a six pack. Although, I don’t 100% agree with their goals; the method for me to get them results, also, meet my goals for each
of you. Shortly after they CrossFit for a few months most will come and ask why they don’t see the results as drastic
as on top level competitors, and where are those abs that everyone has in the pictures and can we do more ab exercises to help.
Let’s put some bad ideas to rest about our abs or as we call it
"the midline".
- There is muscle under there and they are probably already looking like a six pack, but you can see them because of the fat around your midline
- Solution: Nutrition (Class July 16, 2011)
- I am going to do sit-ups everyday before and after class until I can see them. The problem here is that those muscle need recovery as well.
- Solution: Do ab crunches on your own at home, but rest them just like we rest our body.
- Solution: Muscles are broken down during exercise, they need proper Protein to rebuild and repair. Nutrition (Class July 16, 2011)
- Why don’t we do more ab workouts during the WOD’s.
- Solution: You do an ab workout everyday during the WOD. Every movement that we teach you incorporates the abdominals (midline).
- Solution: DeadLift (midline stabilization), All Squats (Midline Stabilization), Presses (midline stabilization), Rowing (midline stabilization), Pushups (midline stabilization, Kettle Bell (midline stabilization), working on the computer (midline stabilization-sit up straight)
I wanted to write this quick blurp because of the
amount of requests that we get for more abdominal
work. Iceland Annie said in an interview that
deadlifts are her ab exercises. She couldn't be
more right. My view is that if you are hitting our wod’s with
intensity, good form, and you are eating right, you will get a six pack. And If
you will reach your
goals by doing those things then I reach my goals for you, which will help you be
healithier 6-10 years from now, not 3-6 months during
summer at the pool. If you have more questions or
need more help assessing your fitness needs let us
know. |
|
|
|
|
|
|
Nutrition Info Update & Challenge |
|
|
I can personally attest the
last 3 weeks have been the hardest and the most sore I have
been. I even workout less. The only thing I changed since
regional's is NUTRITION! We were doing 2-3 WOD’s a day
before regional's and was never this sore.
IT IS NUTRITION. Ask any veteran CrossFit
Athlete or Coach and they will tell you to fix your Nutrition.
We preach nutrition day in and day out, but do not get a
chance very often to challenge you to do it.
There will be a nutrition seminar on Saturday, July 16th,
and we want everyone to attend. We will be going over some new
information and hitting on WHY the way we eat affects us!! The
focus of this lecture will be on silent inflammation, immune
system’s role, and gut-binding lectins and the role they play
in all of this. This is very interesting and important
information that we do not want you to miss!
This month’s whole30 challenge will be 30 days (of course) but
we will allow you to have 2 cheat meals on Saturday…YAY!!
Now there are no excuses for you to not do it. We want
EVERYONE to participate in this one. We have also
invested in a medical grade ultra sound body analyzer
(more information below). We will be able to track your body’s
tissue to include muscle thickness and body fat. So prepare
yourself for a month of awesomeness and feeling great! There
will be a buy in of $40 per person, and the athletes that
completed the challenge as RX will split the pot. So let’s get
ready to have some fun and eat some healthy food!
|
|
|
|
How to test your Body Fat
|
|
|
We have invested in the BodyMetrix Ultrasound Body Composition Tester. This provides total body fat
%,
body fat distribution, and health assessment. It even has the ability to take localized measurements & measure muscle thickness.
How it Works: We put the device up to your skin for 2 seconds and the ultra sound waves rebound off different
tissues differently giving you exact measurements of the thickness
of the fat/muscle in that area. It’s a less invasive
and more accurate
option compared to skinfold calipers & not limited by hydration, caffeine, alcohol, exercise, fasting or time of
day.
How much will it cost:
We will finalize the cost next week with two
options, but here are some of the features available:
- Body Fat %
- Body Scans (Tracking Fat Loss & Muscle Gain)
- Point-Specific Measurement Thickness
- Record Circumference Measurements
- WHR (Waist-to-Hip Ratio)
- BMR (Basal Metabolic Rate)
- BMI (Body Mass Index)
- Relative Disease Risk
- Lean Body Mass
- Complete Report with Before and After
|
|
When & How to SCALE your WOD |
|
|
Everyone who walks into Strong sees the huge red painted words “Leave your ego at the door,” but how
many really do that? We have been noticing people not SCALING as much lately, and really want to encourage you to let go
of that desire to go RX and focus on getting the best workout you can! Our goal for you in these WODs is to
keep the
intensity high using functional movements while increasing your strength. We try to give you a time frame to finish the
workout so that you can keep that intensity at the level it needs to be. If you have to slow down too much, then you lose
what CrossFit is all about. When deciding how you should scale a workout, we want you to first lower the weight of the
exercise, if that is not enough then we will lower reps. If you still feel like you need some scaling then we will change
the movement (i.e. Overhead squat to front squat). Our coaches are here to help you, so if you do not know what you are
supposed to do or how to scale, ASK!! We are here for you!!
|
|
|
 |
|
Vol. 4, Issue 7, 07.09.11 |
| |
 |
JULY Featured
Athlete
 |
|
His Story! |
| |
|
Newsletter Events |
| |
 |
|
|
|
|
|
|
Subscribe to
Nutrition Newsletter |
JULY RECIPE
Cauliflower Rice by Leslie Kagimi
Ingredients:
1 cauliflower
1 bunch cilantro
1 onion
1 lime
Olive oil, salt and pepper
1. Put Cauliflower into blender or food processor and chop - until texture resembles rice
2. Cop up onion and saute in olive oil, salt, and pepper (adding the onions sweetens the cauliflower rice up)
3. Add chopped cilantro, lime juice and onion to cooked cauliflower
|
|
