Starting Saturday April 18th we will be having our Saturday workouts in Idlewild park. These classes will be free. Grab a friend, tell a neighbor, bring a coworker, bring someone that you think would like to workout with you and prepare to sweat! I want to see 50 people in the park doing tabata squats together!! Wouldn't that be an awesome sight?
Information
tee shirts
- Our new tee shirts are in. Black long sleeved with blue lettering. Our athletes $15 others $20
Photo Albums
Your work out is our warm up!
- Your work out is our warm upCrossFit training requires less equipment but considerable expertise on the part of trainers/coaches. Workouts of the day (WOD) are constantly varied. The intensity and type of exercise is adapted to each individual’s current fitness level. We train for total body movement that: 1. engage and recruit multiple muscle groups simultaneously 2. use intervals to exercise the body’s metabolic engines (cardio) 3. utilize body weight, free weights, medicine balls, jump ropes, plyo boxes, kettlebells, etc. 4. can be performed in an effective and timely manner We measure performance of workouts not weight gain/loss. Frequency, round/circuit times, pounds moved, rest periods taken and intensity are all recorded. This information is your personal motivational tool for your next attempt when benchmark workouts are revisited. Weight and body measurements are discouraging and often irresponsible gauges of fitness capacity. We do not administer them. We do not subscribe to weight loss or improved body image as sufficient goals. We see them as healthy by-products of being CrossFit. Training takes place in small groups. Group training offers a high level of personal attention with the addition of positive peer influence. Natural camaraderie, competition and fun of sport yield an intensity that is unparalleled and cannot be experienced in one-on-one training. You are motivated to push harder in a group dynamic. Private and semi-private training is available by request.
How do I get "Crossfit"
World Class Fitness
- World Class FitnessEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports
Crossfit Journal
Special Events
Don't workout with strangers
- post from our friend at Crossfit Invictus C.J. MartinDon’t Workout With Strangers Written by C.J. Martin Elevators are awkward. They present an opportunity by which you could be uncomfortably confined with several individuals that you have never met. Body odors, loud talkers and space invaders are just a few of the many perils of the awkward elevator situation. And because we know that the ride will end soon, it just isn’t worth making a personal connection with our fellow passengers. Unfortunately, at GloboGyms around the country, millions of individuals are turning their fitness facilities into similarly awkward and unappealing places. GloboGyms are filled with people tuned in to their headphones and doing everything humanly possible to avoid eye contact. There is always some trepidation as to whether someone is going to want to “work in” with you and leave a sweaty trail in their wake. More often than not there is a guy grunting or yelling loud enough for any female of breeding age to hear him from across the gym and look over to see his kipping bicep curl. Despite all of this, millions suck it up and hurry through their workout hoping to make it out of their with as few awkward interactions as possible. Why do people choose to put themselves in that environment? Given a choice, wouldn’t you rather workout amongst friends who will support and encourage your efforts and celebrate your successes? If not, you’re a sociopath and can stop reading. But if you are like those of us who enjoy the company of others, CrossFit Invictus is the place for you. One of our taglines and objectives at CrossFit Invictus is “Building Communities,” and it is something we take very seriously. We believe that there is more to elite fitness than just athletic achievement. CrossFit facilitates development of mental fortitude because of the rigors associated with its relative intensity, but more importantly, it fosters friendships in a way that is only typically seen in team sports and certain divisions of our Armed Forces. CrossFit can at once be inspiring and humbling. It presents hurdles that seem insurmountable and the thrill of achievement when they are overcome. It’s precisely because of these rigors and their associated emotions that we grow close to those who share the experience with us. We cheer the loudest for others because we remember overcoming a similar obstacle and know the sense of achievement. Their successes become our inspiration and drive us to achieve even more. For the most part, this community building is organic and needs very little tending. But it is important to plant the seed. At CrossFit Invictus I ask at the beginning of each coaching session that everyone takes a moment to introduce themselves to anyone in the room they don’t know. I encourage our more veteran athletes to take the initiative to introduce themselves to newcomers even before the session begins. It might seem silly or forced, but it is amazing how knowing someone’s name can change your view of them and your willingness to connect with them. So if you have not made a habit of it already, be sure to shake someone’s hand and introduce yourself the next time you see someone in here that you haven’t met. By doing so, you help us combat the awkwardness that plagues GloboGyms (and elevators) everywhere.
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March 2009
March 27, 2009
March 17, 2009
What Happens To Your Body If You Drink A Coke Right Now?
December 8, 2006 by Liz Lewis
*Have you ever wondered why Coke comes with a smile? It’s because it gets you high. They took the cocaine out almost a hundred years ago. You know why? It was redundant.
- In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
- 20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
- 40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
- 45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
- >60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
- >60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
- >60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.
This will all be followed by a caffeine crash in the next few hours. (As little as two if you’re a smoker.) But, hey, have another Coke, it’ll make you feel better.
[tags] coke, effects, pharmacology, soda, caffeine, sugar [/tags]
*FYI: The Coke itself is not the enemy, here. It’s the dynamic combo of massive sugar doses combined with caffeine and phosphoric acid. Things which are found in almost all soda.
March 10, 2009
March 09, 2009
Commitment
Transforming ourselves to be something else is not easy, especially if we are not sure what we are trying to become and have gotten there (albeit rather randomly) before. Let's take time to re-commit. Take time to look for the true barriers to our success.. Whether they be low intensity during workouts, not getting enough in during the week, or nutritional derailment. Don't quit-recommit!
Bodyweight WOD
run 200m
Airsquat x15
Pushup x15
Situp x15
Intensity
March 04, 2009
Spring into action
The "fellas" Getting it done on a Thursday night!
It's just around the corner! I know it doesn't feel that way with a new foot of snow on the ground, but it's coming. Spring is a time of renewal and growth. Use this opportunity to start anew. Haven't been for awhile? We welcome you back with open arms. Haven't ever been here? Well come on in! No time like the present. Start the season in a healthy way. Isn't it time you felt your best?
We always hear about living in the now but do we really do that? We cannot control the future, we cannot change the past and all we really truly have is now! What exactly does that mean? To understand living in the now picture your dog. He has no perception of the future, no memory of the past. All he has is now. He is just as happy to see you if you have been gone five minutes, or five hours. He will chase the same squirrel everyday with the same result and is not detered or angry he never catches it. It's the thrill of the chase. Our society has lost the thrill, the thrill of life. we no longer get excited about the simple things. It's time to change that. Turn off the TV, get away from the computer. Go walk outside, feel the sun, watch the birds, play with your dog. Find what excites you and DO IT!!!! Life is very short and we are making it shorter and harder than it has to be. Our problems are self made. Pare down find what is really important to you and focus on it. Family, health, adventure. Get going spring into action all you have is NOW!
Home workout of the day:
Chelsea:
5 pullups
10 pushups
15 squats _ each minute on the minute for 30 minutes.. scale if nec.
NEED DINNER IDEAS.. CHECK THIS OUT!
http://www.cathletics.com/recipes/index.php?action=recipe&recipeID=43
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