CrossFit Moncton

For time:
25 Walking lunge steps
25 Pull-ups
50 Box jumps
Run 400m
25 Knees to elbows
25 Dips
50 Sit-ups
Run 400m

I was driving home from work today and was wondering what it would be like if I were a member of a local gym, like NuBody’s or GlobalGym. How would I justify paying for a membership there, and not for a CrossFit gym? Are they even comparable? Here’s a short ‘them versus us’ list that I came up with. I’ll let you be the judge.

THEY have CNN or Kelly Clarkson playing in the background.

WE have other members cheering you on to finish your last rep.

THEY have cardio machines that tell you you’re going too fast.

WE have trainers that are telling you you’re not going fast enough.

THEY have mirrors.

WE have trainers that tell you how to correct your form.

THEY have biceps curls and cable crossover machines.

WE have squats and deadlifts that you’ll actually be able to transfer into real life.

THEY sell you a membership and hope you only come for one month.

WE want you to come as often as possible to help change your life.

THEY have a 20 minute workout in 2 hours.

WE have a 2 hour workout in 20 minutes.

THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.

THEY train for looks.

WE train for life.

THEY have air-conditioning.

WE have…ok, they have us beat on that one.

Big numbers tonight! Eleven came out and enjoyed one of our only cool evenings of the summer. Awesome times by everyone (all under 15 min!!). Can’t wait to see you all again on Thursday!

“Helen“

Three rounds for time:
Run 400 meters
21 Dumbbell swings
12 Pull-ups

We will occasionally hear comments like this from people who are new to CrossFit, and there’s a reason for that. Almost all Circuit, Toning, Body for Life programs come out of bodybuilding. Bodybuilding is built around lengthy isolation workouts with the goal of achieving a particular look. There is nothing wrong with this, if you want to be a bodybuilder. When we say lengthy, we are talking about 15 hours and more A WEEK of work outs that by design do not help you move better, become faster or more flexible, or gain any real functional advantage. With CrossFit you are working maybe 4 hours a week, and NEVER doing any isolation movements. CrossFit is all about training functional movements that will allow you to get faster, stronger, leaner, more flexible and balanced. CrossFit is based on seemingly random exercise choices, and with that you may have weeks where you are doing a ton of pull ups, and weeks where you will do none. This keeps you in a place where your body never adapts, so it keeps getting better and better. So if you think you know what WOD will be your next, based on your last, think again.

Courtesy of http://www.livelongcrossfit.com

Image courtesy of www.crossfitnyc.org

Having fun with some medicine ball games today!! Then, the WOD of the day is:

“Michael“

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Seen some pretty awesome results today!
And a reminder goes out that sessions on Tuesday and Thursday start at 6pm and Saturday starts at 11am. See everyone on Tuesday!!

I was watching some YouTube video’s on nutrition, and I came across a guy by the name of Paul Chek. The video series I watched was 2 hours, but worth every minute. If you want to check it out for yourself, here’s the link – YouTube Videos

Here are some interesting tidbits I took from the videos.

“I’m a drug user. I take drugs like carrots, tomatoes and chicken. All are readily available at your local supermarket.”

“There are 4369 books on dieting in the US. I’ve never seen a fat lion and they never read a diet book. You never seen an animal in its natural environment that have all the problems that humans have, and none of them know how to read.”

“Billions of dollars are spent on cancer research. In 1900, your risk of cancer was 1 in 30. In 1980, it was 1 in 5. In 1995, it was 1 in 3. And today, in 2008, where our medical science and technology are at an all time high, your chances of dying from cancer are greater than 1 in 2.”

“Grain that is too high in micro toxins to sell for human consumption is given to animals as feed. Then, we eat the animals.”

“At a school in New Zealand, researchers took a typical tray of food from a cafeteria and took it back to their lab. They studied it for harmful toxins and found 19 pesticides that were greater in quantity than the weekly safe limit. By the way, New Zealand has more strict pesticide and food control than other developed countries.”

“In the United States, $14 million is spent PER MINUTE on health care (#1 in the world). However, they rank between 19th and 37th on almost every category of public health.”

More info to come….

Alright Crew! We’re gonna tackle Fran tonight!

Three rounds, 21-15- and 9 reps, for time of:
Thrusters
Pull-ups

Remember, we can scale this workout to anyone’s fitness level, so don’t be scared.

“It’s not about how hard you hit.  It’s about how hard you can get hit.  And keep moving forward.” – Rocky

That quote came to mind after seeing everyone do Fran tonight. I feel so lucky to have witnessed a tremendous degree of perseverance. Fran threw so much at all of you, trying to beat you down, but you looked her in the eye and kept fighting. Ed, with his bloody hands, Jeanette with a huge fall and those dreaded thrusters trying to bring you to your knees…you all persevered. You’re all a great example that if your mind can conceive, it will achieve! Thank you for letting me see that tonight!

Here we go! Fight Gone Burpee! We did 3 rounds of 5 exercises, at 1min per exercise. The clock runs straight through for 5 minutes, followed by a 1 minute rest.

Looks like this:

• Wall balls
• Sumo deadlift high pulls
• Box jumps
• Push presses
• Burpees