We will partake on a more structured lifting program in our classes, with a focus on Monday, Wednesday and Friday. Tuesday will become a CrossFit benchmark (instead of Friday), Thursdays a hard skill day (or for now, the CrossFit Games Open WOD), and Saturday remains as a spontaneous training day. As always this remains constantly varied, functional movements done at a relatively high intensity.
Also, are you happy with class times? What time slots would you want to see added/subtracted from our current schedule?
Did you do better same or worse? If it was your first time doing this WOD, how'd it go? We'll be outside rain or shine or hail or sleet or snow or monsoon or sun or any combination thereof.
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We usually don't talk about supplements other than fish oil (Omega 3) or Vitamin D. Here's a great read on Vitamin D via CrossFit Nor'Easter:
What is Vitamin D? It’s a hormone whose main job is to more or less get calcium to your bones. However, it turns out it has its “hand” in so much more! First off, what’s going on out there? It is estimated that anywhere from 60-90% of us are Vitamin D deficient. Which makes sense – especially in these modern times – and even more-so with the winter we have been having this year! Huh? Well, Vitamin D is naturally synthesized by our bodies – all we need is to be exposed to sunlight. Unfortunately, most of us are inside all day – fully clothed I imagine (and I am am pretty sure my computer monitor isn’t throwing off the right kind of radiation) . What can Vitamin D do for me? Studies have shown that, apart from that whole calcium and strong bones thing:
Some studies suggest that it reduces the risk of cancer.
It helps in regulating the immune system = you will get sick less.
It helps decrease the risk of many cardiovascular ailments.
Depression/Mood (Seasonal Affective Disorder)? Yup, get your Vitamin D levels up and chances are you will feel happier.
It helps prevent inflammation = you will recover faster.
Improved sleep.
It has been shown to reduce the risk of all sorts of other stuff, for example: rheumatoid arthritis, multiple sclerosis, diabetes, autism, along with the overall frequency and severity of asthma and its symptoms.
What about Vitamin D’s role for athletes? Go and read this.
You didn’t read it did you? Fine, here are the highlights:
The Germans and Russians of the 1960-70′s were rather dominant in the sports world. Turns out they were on the Vitamin D bandwagon!
“The medical literature indicates that the right amount of vitamin D will make you faster, stronger, improve your balance and timing, etc.”
“Both animal and human studies have found that vitamin D increases muscle mass in subjects who are vitamin D deficient.”
“Neuromuscular performance improves with higher vitamin D blood levels.” Notably in older people.
“Vitamin D has been found to improve both balance and reaction time.”
Already mentioned above, but here we go again: Vitamin D helps prevent inflammation = you will recover faster.
Jeremy Mullins even tells us it will make us jump higher
Please notice that all of these revolve around having the appropriate levels of Vitamin D, not mega-dosing ultra high levels of Vitamin D.
After being inspired by the recent CrossFit Journal article CrossFit's Elite vs. Double Unders, Paolo and I decided right then and there to see where we stand... and this is our result:
We'll be posting up a video every week with a couple of guests everytime. We're calling out the staff at every affiliate! (Even you Tony)
This weekend should be a good one. A couple of reminders:
Closed Saturday Many of us will be at the Washington Sectionals for the CrossFit Games both Saturday and Sunday. For those who are feening for a workout anyway, check below for your homework!
Last Chance For Grand Opening Special. We usually charge $185 for a month of Unlimited CrossFit classes, but throughout the month of February we've been charging $135 to celebrate our Grand Opening in Capitol Hill. Contact Andrew or Tony to purchase as many months as you like at this rate. This is only good through February 28, 2010!
Join the club and let's get your name on the board!
Our next Foundations (On-Ramp) program starts March 1st Exercise new to you? Or has it been a while since you were consistently active? Our Foundations program is a month-long 12-class program designed to teach you the mechanics of exercise until you become consistent and confident in your ability. Then and only then we will comfortably raise the intensity to go faster, perform more technical movements, lift heavier weights, and go longer distances. Sign up today!
February graduates
No Parking in the lot Unfortunately we do not own any of the spaces in the parking lot right in front of our facility, so we cannot allow anyone to park in them at any time. There is plenty of street parking along 11th and around the area.
Thanks!
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WOD
"MURPH"
for time: 1 mile run 100 pullups 200 pushups 300 squats 1 mile run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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And as promised here's some homework for the weekend:
WOD
4 rds for time: 400m run 50 squats
Bobby Morris Play Field is a perfect place to do this. A group will meet up at the normally scheduled Saturday class time of 11am to share this jello leggedness experience.
When more than 40 former contestants from “The Biggest Loser” gather Wednesday for a reunion television special, the winner of the program’s first season, Ryan C. Benson, who lost 122 of his 330-pound starting weight, will be absent. Mr. Benson is now back above 300 pounds but he thinks he has been shunned by the show because he publicly admitted that he dropped some of the weight by fasting and dehydrating himself to the point that he was urinating blood.
Whoa there. I guarantee CrossFit won't make you pee blood. We want you to learn proper mechanics of movement, become consistent in them, then ramp up to a relative intensity. We teach you nutritional habits in quality and quantity. You'll never be forced into losing weight with us or any other CF affiliate.
Read the rest of the article for some dangerous situations contestants have been in, medical professionals disagreeing with the show's tactics, and other "dark side" things the show doesn't put on air. Eh.
Are you taking your fish oil supplements at every meal? If you've been in class then you've heard me ramble all about how it's the miracle drug that everyone wants and no one is taking. GET ON IT. And eat more fish. Please. If you take fish oil you'll never appear on The Biggest Loser.
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WOD
4 rds for time: 400m run 50 squats
Sub-10 minutes is your goal! Even with our 400m+ run.
Late post, but it's here now. First weekend of the GRFS Challenge and so your homework is to complete the follow WOD with what you've learned this past week for this weekend. Make up any of the workouts you missed if you want more.
WOD
4 rds for time: 400m run 50 squats
Complete a 400m run/jog/walk and then do 50 honest squats. Repeat four times and stop the timer. This is a great one to do at home if you don't have access to a field or a treadmill, although we prefer not running in place. Use Google Pedometer to measure out a 400m (1/4 of a mile).
Today was the 4th Annual Literacy laps and I took on some first-time CrossFitters who amazingly are all great squatters!
Mary 15:03 PJ 15:10 Marc D. 12:45 Justin 14:05 Andrew B. 11:30 Isabel 15:30 Marc A. 16:49 Ann Marie 13:13 Sharla 15:13 Jason 15:30 Jans 16:51
Nice job again! And a big thanks to Albert who was our timer and picture taker:
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What are your goals? What are you really trying to accomplish for these 6 weeks? What are you trying to accomplish for 2009? Be as detailed as possible because you're going to share with me this coming week!
Greenlake workouts at the north end across the street from Duke's Chowderhouse every evening at 6pm Monday through Thursday until we open our new box! RSVP by email, call or text.
1. Small Group Foundations Program ($365): Covers the same material as our Foundations Program but in a 9 class series starting as soon as 4-6 people sign up.
2. Foundations Program ($275): 13 class series starting in March, June, and October. Classes run Tu/Th/Sa for 4 weeks. Three series are offered (6AM/12PM/7:30PM) and are limited to 12 participants per class.
3. Experienced CrossFit Transfer ($100): For CrossFit athletes with a minimum of 6 months of experience at a current CrossFit facility. The process includes Orientation, 1-week of drop in classes, and a Movement Screen.
Email info@foundationcrossfit.com to get started!
WA sales tax charged on all purchases.
FYI
We are unable to accommodate walk-in requests for Orientations. We accept new athletes in the order that they contact us.
