Fri. 10-10-08 W.O.D.:
Power Cleans: (Rest 1-2 min. between sets)
Form and Technique Practice for 20 min.
W.O.D.: AMRAP in 20 min.
1-lap around the bldg.:
Sumo Deadlift High Pulls: x10
Hanging Knees to Elbows x 20
Zydrunas Savickas
Yoke Carries 1,100 pounds at 2008 AC
Join Certified Sports Nutritionist, Mary McCormack, RD, for an informative discussion on eating to fuel your active lifestyle, Sponsored by Wayne M. Burr, MD, Concierge Medicine, Mary will give you information on maximizing your workouts and the results that you want from them, fueling your workouts and other athletic endeavors, and how to best meet nutritional needs for your active lifestyle. Mary has a lot of practical tips and will allow plenty of time for questions and discussion. Don't miss this opportunity to learn from an expert! What you'll learn:
When: Thurs October 16th, 6:45 PM Where: The Training Ground Cost: Your Time
Please register via email or at the front desk. 13211 McGregor Blvd Ft. Myers, FL 33919 239-437-3488 Here's a little something extra for you. (from crossfithardcore - Boca) Courtesy of our friends at CrossFit Harbor City Our clients get it. These people don't. As compiled from the CrossFit.com message boards. (with rebuttals) |
Restaurants have one major purpose: to stuff you with as much food as they possibly can. If they do that, they achieve their primary business goal, which is to lighten your wallet.
But while they’re doing that, they’re also using their best marketing tricks, craftiest numerical switcheroos, and most dastardly dietary stratagems to swap unhealthy, cheap ingredients for more expensive, wholesome ones. The result: bloated bottom lines — for their budgets, and for their customers. But we don’t want to let that happen to you, which is why we’ve spent the last two years researching all the ways restaurants try to sabotage your food choices.
Below you’ll find a sampling of the fruits of our long labor: some of the new secrets the restaurant-chain gang doesn’t want you to know. They’re only a few of the many ways restaurants fatten up their customers for the sales slaughter. Heed the warnings and you (and your family) can make it through the drive-thru alive.
1. Baskin-Robbins doesn't want you to know that.....
Sometimes a drink can have fruit in the title, but not in the cup. For instance, the top four ingredients in its Blue Raspberry Fruit Blast were Sierra Mist soda, water, sugar, and corn syrup. Since we first called the company out on this fruitless horror, Baskin-Robbins discontinued the Blue Raspberry Fruit Blast. The company also began listing all nutrition and ingredient information online. We call that progress.
If you’re looking for a real fruit smoothie, visit Jamba Juice. Just remember to check those calorie counts, so you don’t over-indulge.
2. Papa John's doesn't want you to know that...
Unlike rival chains such as Domino's, it has made little effort to introduce healthier options. After we goaded them on their slow pace of innovation, Papa John's did introduce whole grain wheat crust pizzas last May. Now, if only Papa would toss a thin-crust version into the mix and alter the recipe for sides like cheesesticks, which are loaded down with more than 2,900 milligrams of sodium!
3. Fuddruckers doesn't want you to know...
The fat content of its 1-pound burgers. We contacted our local Fuddruckers restaurant and were told that the nutritional information was available on the chain's Web site (it's not). The corporate office later responded that providing such information would be "very extensive and timely." We're pretty sure he meant "very expensive and time-consuming." How's that for a Freudian slip?
4. Panera Bread doesn't want you to know that...
The synthetic food colorings in its pastries have been linked to irritability, restlessness, and sleep disturbances in children. And British researchers found that artificial food colorings and preservatives in the diets of 3-year-olds caused an increase in hyperactive behavior. The same ingredients appear in fast-food items like mayonnaise, M&M Blizzards, and McDonald's shakes.
On Panera's Web site, you can track down calories, fat, sugar, and other nutritional numbers. If you look hard enough you'll find ingredient lists, too — and note that a few items still contain artificial coloring. Disappointing. If you want to cut out the artificial stuff entirely, head over to Chipotle: The restaurant uses no artificial colorings or flavorings. Just make sure you saw their burritos, which can have more than 1,000 calories, in half.
5. Chevy's Fresh Mex doesn't want you to know ...
How its tortillas stack up nutritionally. The chain says it provides "nutritional information regarding calories, fat, protein & carbohydrates for some of our most popular items" — the chicken, steak, and shrimp fajitas, for example — on its Web site. But the numbers provided don't include the tortilla: an essential component typically bloated with fat and carbs. When we called a New York Chevy’s for more information, a server told us he couldn't find that info on the in-house menu, either, which would seem to be a violation of New York city regulations. He did direct us to the same misleading nutritional information on the company's Web site. Gee, thanks.
6. Applebee’s, IHOP, Olive Garden, Outback, Red Lobster, and T.G.I. Friday’s don’t want you to know ...
The nutritional impact of their dishes. Despite the fact that we continued to pester each company, they all were mum about their nutritional information. So we had it nutritionally analyzed on our own. We may not be in this fix for long, however. New York City regulations that went into effect in July require all restaurants with 15 or more branches nationally to post calorie counts on their menus.
After tracking down every last dish, we can see what they were hiding: At Friday’s, no fewer than nine sandwiches and 10 appetizers topple the 1,000-calorie barrier; at IHOP, the “healthiest” entrée-size salad has a staggering 1,050 calories; and at Outback, even a simple order of salmon will wipe out 75% of your day’s caloric allotment.
For more restaurant industry secrets that will freak the weight right off of you, check out these other dubious restaurant secrets that are being hidden from you!
And lose weight in record time by staying away from the unhealthiest drinks in America! They can be responsible for causing you to gain a few pounds of fat — a month!
And now that you’re aware of the danger, do us all a favor: if you notice other big fat restaurant lies, let us know. Likewise, if you’ve found ways to cut through the fast-food jungle without getting eaten, let us know that, too. When it comes to the battle of the restaurant bulge, we’re all in this together.
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Wed 10-8-08 W.O.D..:
Squats: (Rest 1-2 min. between sets)
1x12, 1x10, 1x8, 2x6, 2x4
W.O.D.: Complete 4 Rounds / exercise before moving to next exercise.
60 Sec. per exercise with 20 sec. rest between rounds. 1 min. rest between stations.
Over Head KB Lunges
Wall Ball Shots
Lateral Lunges
Medicine Ball Sit Up with heels pulled into groin
L-Sits
Arnold Strongman 2008
Zydrunas Savickas 1066 lb. Hummer Deadlift
| What it Takes |
Carey Kepler, Co-founder of CrossFit Central and the CrossFit Woman Program is many things to many people. She is a wife, mother of two, triathlete, marathon runner, personal trainer, and CrossFit Coach. While she was pregnant with her second child Carey continued to CrossFit up until the day she gave birth. Austin Woman recently coined her the modern day super woman. Since that time Carey has returned to training and has lost all of the weight she gained while pregnant. Some say Carey was able to get back into shape 5 months after giving birth because she is genetically better off than others. Carey tells a different tale. Five months and two weeks ago I met Carey at the gym for an interview and a workout. Her hair was pulled loosely away from her face and piled on top of her head. Tennis Shoes, lose black pants, and a Fight Gone Bad shirt – she was a pregnant woman on the go. It was exactly two weeks until her due date and as she wrote her workout on the white board I began to wonder if I could do that workout. I mean sure, I could do it but I’d have to modify just about everything. I thought to myself, “I bet at 9 months pregnant she could kick my ass in a CrossFit workout.” She bounded over with a huge smile, the kind that makes the corners of your mouth turn up until you’re grinning ear to ear, trying desperately to figure out the punch line. “Are you ready for this?” Sheasked me. I looked down at my college lined notebook and ball point pen, “Yep, Are you?” she started laughing. I scribbled the workout down in my notebook: Post CrossFit Cert Chipper As Rx'd: Scaled 9 Months Pregnant Chipper: “Whoa, wait a minute you’re going to do pull ups?” “Yep, I can only get a few in a row now” I grabbed the stop watch and asked again if she was ready - giving her any reason to bail and go have lunch instead. But when I glanced over I saw that the noise around her had faded into the background. Carey was focused on her body and the workout ahead. “3,2,1 Go!” She moved through the workout steadily and was careful not to push herself too hard. She monitored herself every step of the way, and when she finished she yelled “Time!” I was amazed! Here was a woman who by all definitions should be taking things easy, but she was still training her clients, completing modified workouts, finding time for her family and friends, and doping pull ups! After the birth of her 1st child, Carey got back into shape by training for an Iron Man. At CrossFit HQ she was filmed doing A Post CrossFit Cert. Chipper. This happened to be filmed a few weeks before she found out she was pregnant with her second child.
Carey’s work requires early mornings and staying motivated and active throughout the day. Juggling the different part of her life saw it’s fair share of struggles “Throughout my pregnancy I had long days but I was able to maintain what I normally did – I worked through it – but I was in bed by 9pm every night. I make a point to be present all of my day so I don’t neglect parts of my life. I take advantage of my free time. I think I have it good because I get to see my kids all day where some women have to work away from their kids. We all juggle different things but we have to be present in the moment for our clients and our family.” She admits that this pregnancy was more difficult than her first. “I had to wear support hoes, I was more exhausted than I’ve ever been, I had to prop my feet up, and my abdominal muscles separated.” Carey knew that getting back into shape wouldn’t be easy. Her abs separated during pregnancy, which meant paying closer attention to her body and easing back into training. “I have to be safe not to jump too quickly and take it easy. 2 weeks after I gave birth I began walking for 15 minutes. I first started walking in sandals so I wouldn’t be tempted to go at a quick pace. Then I started with a 1 minute walk, 2 minute jog – gradually I decreased my walking and increased my running. It’s not about getting back into the race. It’s about healing my body” Five Months later Carey and I met up again for an Interview and a Workout. Black shorts, a white V-neck tank, and tennies – still a woman on the go. She bounded over with a huge smile “Let’s do this!” This time the Chipper was the same as before she was pregnant – no modification. To date she has lost all of the weight she gained while pregnant. Some say she is genetically pre-dispositioned to lose the weight faster than others. When asked whats the secret she replied “You just have to get out there and make it happen. Just do it. Eat right, join a program, and stay consistent! That’s the secret.” Carey plans to expand the Crossfit Women’s program and spread real fitness to women all across Austin. She intends to “empower women, challenge women, and have them realize what they’re capable of." "All women can do what I did. Whether it’s needing to dial in on your food, your workouts , strength, or endurance – I’ve been through it and so have the other women in this program. That’s what it’s all about, coming together with like-minded people for a common goal – and that goal is to play an active role in your life.”
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Tues 10-7-08 W.O.D.:.:
Push Press: (Rest 1-2 min. between sets)
1x12, 1x10, 1x8, 2x6, 2x4
W.O.D.: Complete AMRAP in 25 min.
10- Burpees (
10- Medicine Ball Push Ups
10- Dips (on rings, parallet bars or dip bar)
10- MB Rotational Slams per side
Crossfit - 60 year old Snatch/Clean
