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Saturday, November 21, 2009
Monday, October 26, 2009
Time to get ahead on that Holiday BLOAT!
Come join the CrossFit Boat and get rid of that Holiday Bloat before it happens.
If you havent noticed - we ARE Lancaster's best training facility for getting FLAT OUR RESULTS. We will even DOUBLE your money back if you do what we ask and still dont get results.(which is darn near impossible)
*****************************************************************
A LOT of Great Workouts Lately. Here's a picture of our rowing event that was outside last week. The group loved it, and apparently so did our New Coach GARY :)
If you ever need motivation on the rower - just ask for Gary to come cheer you on.
Tuesday 091027
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090826.
If you havent noticed - we ARE Lancaster's best training facility for getting FLAT OUR RESULTS. We will even DOUBLE your money back if you do what we ask and still dont get results.(which is darn near impossible)
*****************************************************************
A LOT of Great Workouts Lately. Here's a picture of our rowing event that was outside last week. The group loved it, and apparently so did our New Coach GARY :)
If you ever need motivation on the rower - just ask for Gary to come cheer you on.
Thank Gary - TEAM PLAYER.
************************************************************************
Here's a link to a great article : 10 Things I Believe
************************************************************************
TODAYS WOD - 7 One Rep Max Deadlifts
************************************************************************
Tuesdays WOD
Tuesday 091027
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090826.
Sunday, October 18, 2009
Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete
Hey Everyone - Saw this article and thought it applies to some mindsets that we seem to run into when talking about CrossFit. Its long, but worth a read.
As you see below, this is a clear example of the females we DONT produce at our gyms.
Also, as clear proof, check out our facebook page and take a look at the females in the pictures. We produce LEAN MEAN MAMMA Machines!
Here's another prime example of our Handy work matched by the efforts of the Client. Way to go!
As you see below, this is a clear example of the females we DONT produce at our gyms.
Also, as clear proof, check out our facebook page and take a look at the females in the pictures. We produce LEAN MEAN MAMMA Machines!
Here's another prime example of our Handy work matched by the efforts of the Client. Way to go!
Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete
By Tim Kontos, David Adamson, and Sarah Walls
For www.EliteFTS.com
--------------------------------------------------------------------------------
"David Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we’re pretty passionate about what we do) when the subject of training women with heavy weights came up. I’m in my ninth year at Virginia Commonwealth University (VCU) as the head strength and conditioning coach, and David has been in strength and conditioning for three years. This is a subject we deal with every year regardless of how much training information is available to the public.
The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.
We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:
Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.
The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!
For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.
Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.
Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.
And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.
6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.
7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money).
8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.
If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!
9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain...it must be the lifting.
10. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.
These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.
In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for."
Find the original article here http://www.elitefts.com/documents/female_athletes.htm
By Tim Kontos, David Adamson, and Sarah Walls
For www.EliteFTS.com
--------------------------------------------------------------------------------
"David Adamson and I were driving to the IPA Nationals this past weekend talking training (yeah we’re pretty passionate about what we do) when the subject of training women with heavy weights came up. I’m in my ninth year at Virginia Commonwealth University (VCU) as the head strength and conditioning coach, and David has been in strength and conditioning for three years. This is a subject we deal with every year regardless of how much training information is available to the public.
The best way to get information is to go to the source. So we asked Sarah Walls, another strength and conditioning coach at VCU. Sarah is also a writer for Muscle and Fitness Hers, a former figure competitor, and a women’s tri-fitness competitor—not to mention a strong female athlete who isn’t bulked up. Therefore, she has a great perspective on the subject.
We, being a good team, put our heads together to find a way to combat this never-ending dilemma. Our way of doing that is through education. And, only one answer to a question is never enough. If you know your job well, then you know that there is more than one way to skin a cat. So we came up with the following list:
Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.
The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!
For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.
Muscle bulk comes from a high volume of work. The repetition range that most women would prefer to do (8–20 reps) promotes hypertrophy (muscle growth). For example, a bodybuilding program will have three exercises per body part. For the chest, they will do flat bench for three sets of 12, incline for three sets of 12, and decline bench for three sets of 12. This adds up to 108 total repetitions. A program geared towards strength will have one exercise for the chest—flat bench for six sets of three with progressively heavier weight. This equals 18 total repetitions. High volume (108 reps) causes considerable muscle damage, which in turn, results in hypertrophy. The considerably lower volume (18 reps) will build more strength and cause minimal bulking.
Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.
And, according to Zatsiorsky and Kreamer in Science and Practice of Strength Training, women need to train with heavy weights not only to strengthen the muscles but also to cause positive adaptations in the bones and connective tissues.
6. Bulking up is not an overnight process. Many women think they will start lifting weights, wake up one morning, and say “Holy sh__! I’m huge!” This doesn’t happen. The men that you see who have more muscle than the average person have worked hard for a long time (years) to get that way. If you bulk up overnight, contact us because we want to do what you’re doing.
7. What the personal trainer is prescribing is not working. Many female athletes come into a new program and say they want to do body weight step-ups, body weight lunges, and leg extensions because it’s what their personal trainer back home had them do. However, many of these girls need to look in a mirror and have a reality check because their trainer’s so-called magical toning exercises are not working. Trainers will hand out easy workouts and tell people they work because they know that if they make the program too hard the client will complain. And, if the client is complaining, there’s a good chance the trainer might lose that client (a client to a trainer equals money).
8. Bulking up is calorie dependant. This means if you eat more than you are burning, you will gain weight. If you eat less than you are burning, you will lose weight. Unfortunately, most female athletes perceive any weight gain as “bulking up” and do not give attention to the fact that they are simply getting fatter. As Todd Hamer, a strength and conditioning coach at George Mason University said, “Squats don’t bulk you up. It’s the ten beers a night that bulk you up.” This cannot be emphasized enough.
If you’re a female athlete and training with heavy weights (or not), you need to watch what you eat. Let’s be real—the main concern that female athletes have when coming to their coach about gaining weight is not their performance but aesthetics. If you choose to ignore this fact as a coach, you will lose your athletes!
9. The freshman 15 is not caused by strength training. It is physiologically impossible to gain 15 lbs of muscle in only a few weeks unless you are on performance enhancing drugs. Yes the freshman 15 can come on in only a few weeks. This becomes more complex when an athlete comes to a new school, starts a new training program, and also has a considerable change in her diet (i.e. only eating one or two times per day in addition to adding 6–8 beers per evening for 2–4 evenings per week). They gain fat weight, get slower, and then blame the strength program. Of course, strength training being the underlying cause is the only reasonable answer for weight gain. The fact that two meals per day has slowed the athlete’s metabolism down to almost zero and then the multiple beers added on top of that couldn’t have anything to do with weight gain...it must be the lifting.
10. Most of the so-called experts are only experts on how to sound like they know what they are talking about. The people who “educate” female athletes on training and nutrition have no idea what they’re talking about. Let’s face it—how many people do you know who claim to “know a thing or two about lifting and nutrition?” Now, how many people do you know who actually know what they’re talking about, have lived the life, dieted down to make a weight class requirement, or got on stage at single digit body fat? Invariably, these so-called experts are also the people who blame their gut on poor genetics.
These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.
In case you haven’t figured it out by this point in the article, what is currently being done in fitness clubs to help female athletes tone their bodies is not working. It’s not helping these women get toned, and it is definitely not helping improve athletic performance. Maybe it’s time for a change. Contrary to the ineffective light weights currently being used, heavy weights offer many benefits for women including improved body composition, stronger muscles, decreased injury rate, and stronger bones (which helps prevent osteoporosis). Let’s try lifting some heavy weights and controlling our diet and watch this logical, science-based solution make the difference we’ve been looking for."
Find the original article here http://www.elitefts.com/documents/female_athletes.htm
Wednesday, October 7, 2009
1 Rule worth $1,000! No bones about it.
OK - So what do 80% of Americans need to do?
LOSE WEIGHT
But it seems so hard right? There are so many different opinions out there on how to do it.
There's also a new info product on TV every month.
So what do you do?
Well, first let me give you a few facts that are not my opinion. They are fact.
#1 - your body only has two modes
• Fat Burning Mode
• Fat Storage Mode
#2 - Hyperinsulinemia is why MOST ppl are over weight
• This is a fancy term for having high blood sugar levels all the time
#3 - FATS are healthy for you.
• Yes, you read that right, Eat more fats, Healthy fats that is
• Meaning - almonds, almond butter, avocado, olive oil, vegetable oil
Ok so you might be wondering where I am going with this?
Im getting to the $1,000 rule.
First lets talk about what takes you in and out of Fat Storage mode.
Do you know what it is? Do you have a guess? Its definitely not Fats or Proteins...
Yes, your right, CARBS.
Carbohydrates, particularly sugar, raises your bodies production of Insulin.
What does Insulin do? It tells your body to store fat.
So here's the rule....
Are you Ready? (say it like Criss Angel does on MindFreak)
Eat less than 30grams of Carbs per Meal!
Yes, its that easy. 30grams or less per meal
100grams per day.
Now dont get discouraged if you miss a day or two. The goal is to be 80% ON.
That means you can have your weekends.
But, if you dont go over on a particular day, make it up the next day by eating 50grams or less for the whole day.
So it sounds pretty simple right? It is!
IF you truly have a desire to change your body composition.
There ya have it. I just deposited $1,000 of know how into your brain.
Take it and USE IT.
Clients that are reading this, if you have success to share - leave a comment by pressing "comment" below the post. Lets show everyone how its done.
*****************************************************************************
Yesterdays WOD was a Killer!
2 - 5 minute rounds of Max Burpees - 3 Mins Rest between rounds
Then - Death by 10 Meters.
Talk about FAT BURNER!
*****************************************************************************
Todays WOD
Thrusters 1-1-1-1-1-1-1
Back Ext
Planche Holds
Skill Work
*****************************************************************************
Congrats to MJ for your recent fat loss story!
Give her a high five next time you see her in the box.
She is Dedicated and one of the hardest workers I see at our place.
Here's a pic of her recent PR (personal record)
Thruster 100lbs (not a pic of her with 100bs, this a rep or 2 before)
LOSE WEIGHT
But it seems so hard right? There are so many different opinions out there on how to do it.
There's also a new info product on TV every month.
So what do you do?
Well, first let me give you a few facts that are not my opinion. They are fact.
#1 - your body only has two modes
• Fat Burning Mode
• Fat Storage Mode
#2 - Hyperinsulinemia is why MOST ppl are over weight
• This is a fancy term for having high blood sugar levels all the time
#3 - FATS are healthy for you.
• Yes, you read that right, Eat more fats, Healthy fats that is
• Meaning - almonds, almond butter, avocado, olive oil, vegetable oil
Ok so you might be wondering where I am going with this?
Im getting to the $1,000 rule.
First lets talk about what takes you in and out of Fat Storage mode.
Do you know what it is? Do you have a guess? Its definitely not Fats or Proteins...
Yes, your right, CARBS.
Carbohydrates, particularly sugar, raises your bodies production of Insulin.
What does Insulin do? It tells your body to store fat.
So here's the rule....
Are you Ready? (say it like Criss Angel does on MindFreak)
Eat less than 30grams of Carbs per Meal!
Yes, its that easy. 30grams or less per meal
100grams per day.
Now dont get discouraged if you miss a day or two. The goal is to be 80% ON.
That means you can have your weekends.
But, if you dont go over on a particular day, make it up the next day by eating 50grams or less for the whole day.
So it sounds pretty simple right? It is!
IF you truly have a desire to change your body composition.
There ya have it. I just deposited $1,000 of know how into your brain.
Take it and USE IT.
Clients that are reading this, if you have success to share - leave a comment by pressing "comment" below the post. Lets show everyone how its done.
*****************************************************************************
Yesterdays WOD was a Killer!
2 - 5 minute rounds of Max Burpees - 3 Mins Rest between rounds
Then - Death by 10 Meters.
Talk about FAT BURNER!
*****************************************************************************
Todays WOD
Thrusters 1-1-1-1-1-1-1
Back Ext
Planche Holds
Skill Work
*****************************************************************************
Congrats to MJ for your recent fat loss story!
Give her a high five next time you see her in the box.
She is Dedicated and one of the hardest workers I see at our place.
Here's a pic of her recent PR (personal record)
Thruster 100lbs (not a pic of her with 100bs, this a rep or 2 before)
Monday, October 5, 2009
Monday WOD 10-5-09 Formally (SuperFit Boot Camps)
Hope everyone had a great weekend.
Stephanie and I got our pup! Finally, after waiting for 8 weeks. I had originally got her for Steph on our 2 year anniversary. We got to pick her up on Saturday. Come to find out (not planned) that when we got her and found out what her birthday was......IT WAS THE SAME DAY AS OUR ANNIVERSARY!
Stephanie and I got our pup! Finally, after waiting for 8 weeks. I had originally got her for Steph on our 2 year anniversary. We got to pick her up on Saturday. Come to find out (not planned) that when we got her and found out what her birthday was......IT WAS THE SAME DAY AS OUR ANNIVERSARY!
Here's a pic from her day at the Vet. Lets just say the weekend was very restless :)
WOD for Today
21-18-15-12-9-6-3
Clean 65lb/95lb
Situps
Back Ext
****************************************************************
New Evening Hours start this week
515pm
6pm
645pm
Be on time and ready to go.
************************************************************
Saturdays are now back inside and Free for anyone who wants to try us out
************************************************************
October - CODE Referral Month - refer a friend and get 50% off your next month.
Thursday, October 1, 2009
CrossFit CODE is Running Hard!
Todays WOD was a Killer! Great job everyone.
Saturdays will be Free for everyone to bring their friends to from here on out.
Todays WOD For time (Scale as needed):
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Mona and Connie had a Great First Day. Make sure you introduce yourself next time you see them.
********************************************************************
Saturdays will be Free for everyone to bring their friends to from here on out.
Todays WOD For time (Scale as needed):
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Mona and Connie had a Great First Day. Make sure you introduce yourself next time you see them.
********************************************************************
Wednesday, September 30, 2009
Lancaster CrossFit CODE - Formally Lancaster Boot Camp
New hours as of October 5th, 2009.
Tuesday and Thursday Morning will be start within the next two weeks. Stayed tuned.
Main Highlights - Open from 5-8 Monday, Tuesday, and Thurs.
Saturdays are FREE to the public. Every Saturday.
Tuesday and Thursday Morning will be start within the next two weeks. Stayed tuned.
Main Highlights - Open from 5-8 Monday, Tuesday, and Thurs.
Saturdays are FREE to the public. Every Saturday.
Monday, September 28, 2009
Fight Gone Bad FundRaiser Day
Thank you to everyone who came out and supported the cause. Also, many thanks goes out to those who donated and were not able to attend!
We had such a great turn out. Below are some pictures and links to galleries that show the events from the day.
Two Causes were supported Saturday - Wounded Warriors and Cure for Prostate Cancer - we raised roughly $1000 within 2 weeks! Great job everyone.
We had such a great turn out. Below are some pictures and links to galleries that show the events from the day.
Stay Tuned for the "Highlight" Video!
Two Causes were supported Saturday - Wounded Warriors and Cure for Prostate Cancer - we raised roughly $1000 within 2 weeks! Great job everyone.
Cher Kessel (Above) Division Winner - Prize - Free Cut and Style + Product from Ultimate Look Salons
Laura Gold (in Orange) Division Winner - Prize - Half of Membership for October
Chris Boyden Division Winner - 5 Free Gun Range Passes to Ohio Valley Outdoors