Hey CrossFitters,
Check out Discovery Health's Nutritional Recipes website: http://discoveryhealth.foodfit.com/dh_recipe_search.asp .
You name it they have it. Check it out and let me know what you think.
Enjoy,
Jeremy Barnett
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
Monday, May 26, 2008
Benefits of Olympic Weightlifting You'll be Suprised!
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Benefits of Olympic WeightliftingYou are probably wondering what makes Olympic Weightlifting a better choice for resistance training than others forms. Weightlifting offers many benefits over bodybuilding, powerlifting, and machines. However, the main reason people do not participate in weightlifting is because they are afraid of getting injury, however this is a false assumption that is easily discredited.
Safety and Injury Aspect of WeightliftingVarious studies were done showing Olympic weightlifting to be the safest form of resistance training there is. One study assessed the injury potential and safety aspects of weightlifting movements and Olympic weightlifting proved to be the safest (Stone, Injury). Another aspect that keeps many people away from weightlifting is the supposed fatal injury to the back. Again this is a false assumption spread through ignorance. A study was done comparing weightlifting to a control group of normal active men and their back pain was assessed. It turns out that only 23% of the weightlifters experienced back pain compared to 31% of the normal active men (Granhed). Another study was performed concerning the injury per 100 hours and yes again weightlifting faired better than other forms of resistance training. In fact, for weightlifters the injury rate was less than half of the other forms of weight training (Hamill). Weightlifting training and competitions together are much safer than other sports such as football, basketball, soccer, etc (Stone, Muscle). It is clear to see that Olympic weightlifting is an extremely safe form of resistance training and sport for people to participant in.
Body Composition EffectsAnother benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in "traditional splits" for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% (Stone, Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!
Athletic AbilityAnother important benefit of Olympic weightlifting is it teaches the body to fire all the muscle fibers at once; to explode in a sense (not literally). An 8 week study was done showing the capability of the Olympic lifts to improve sport performance and vertical jump ability. A study was performed and a group of lifters did various Olympic lifts (High pulls, Power Clean, and Clean and Jerk), and were compared to a group using vertical jump exercises (Single and Double Leg Hurdles Hops, Alternated Single-leg Hurdle Hops, etc) and after the 8 weeks of training the Olympic weightlifting group had significantly increased their 10 meter sprint speed and their standing jump over the control group using standard vertical jump exercises (Tricoli). Similarly a 15 week study was also performed using football players and compared a powerlifting program to an Olympic weightlifting program for athletic performance. After the 15 week study was over the Olympic weightlifting group had a significant improvement in the vertical jump and 40 meter sprint over the powerlifting group (Hoffman JR). Clearly there are athletic benefits that come from incorporating weightlifting into a sport training program and similarly Olympic weightlifters are also known for developing great athletic ability.
Effect on Bone Mineral DensityOlympic weightlifting can also help prevent osteoporosis. To put it simply the greater the bone mineral density (BMD) the less chance of osteoporosis occurring. Bone mineral density measures the mineral density, such as calcium, in the bones. Calcium is also constantly being added and removed from bones and when it is removed faster than it is added then the bones become weaker and are more susceptible to fractures. Remember a solid dense bone is much better than one that looks like a honey comb! A study involving elite junior Olympic weightlifters compared their BMD, at the lower back and the neck of the femur, to an exact age group and an age group ranging from 20-39 year old men. The elite junior Olympic weightlifters BMD were found to be significantly greater then the age matched group and greater than the 20-39 year old men (Conroy). It is suggested that the high overloads of stress from Olympic weightlifting have a major influence on BMD. Again Olympic weightlifting has the ability to develop strong healthy bones that are resistant to fractures.
Enjoyment FactorOne aspect of Olympic weightlifting that people enjoy is the lifts themselves. People enjoy the feeling of the barbell being weightless as they drop underneath it or they enjoy the speed that it takes to complete the lift or maybe they just enjoy mastering a technical skill. For most people there is a larger sense of satisfaction that comes from successfully hitting a personal best in the snatch or clean and jerk than finally getting those 19 inch arms or something along those lines.
These are just some of the benefits a person can come to expect from participating in Olympic weightlifting throughout their life. Hopefully, this also cleared up the ignorance on the safety and injury aspect of Olympic weightlifting. Participating in Olympic weightlifting is a fun and enjoyable experience that everyone should get to know.
References: Conroy, Bp, Wj Kraemer, Cm Maresh, Sj Fleck, Mh Stone, Ac Fry, Pd Miller, and Gp Dalsky. "Bone Mineral Density in Elite Junior Olympic Weightlifters." (1993): 1103-1109. Medicine and Science in Sports and Exercise 25 (1993).
Granhed, H. et al. Low back pain among retired wrestlers and heavyweight lifters. The American Journal of Sports Medicine,16(5):530-533. 1988.
Hamill, B. Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research, 8(1):53-57. 1994
Hoffman, Jr, J Cooper, M Wendell, and J Kang. "Comparison of Olympic Vs. Traditional Power Lifting Training Programs in Football Players." 18 (2004): 129-135. Journal of Strength and Conditioning Research 18 (2004).
Stone, M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. Injury potential and safety aspects of weightlifting movements. Strength and Conditioning. June: 15-21. 1994.
Stone, M.H., et al. Cardiovascular Responses to Short-Term Olympic Style Weight-Training in Young Men. Can. J. Appl. Sport Sci. 8(3): 134-9.
Stone, M.H. Muscle conditioning and muscle injuries. Med Sci Sports Exerc. 22(4):457-462. 1990.
Tricoli, V, L Lamas, R Carnevale, and C Ugrinowitsch. "Short-Term Effects on Lower-Body Functional Power Development: Weightlifting Vs. Vertical Jump Training Programs." 19 (2005): 433-437. Journal of Strength and Conditioning Research 19 (2005).
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
Benefits of Olympic WeightliftingYou are probably wondering what makes Olympic Weightlifting a better choice for resistance training than others forms. Weightlifting offers many benefits over bodybuilding, powerlifting, and machines. However, the main reason people do not participate in weightlifting is because they are afraid of getting injury, however this is a false assumption that is easily discredited.
Safety and Injury Aspect of WeightliftingVarious studies were done showing Olympic weightlifting to be the safest form of resistance training there is. One study assessed the injury potential and safety aspects of weightlifting movements and Olympic weightlifting proved to be the safest (Stone, Injury). Another aspect that keeps many people away from weightlifting is the supposed fatal injury to the back. Again this is a false assumption spread through ignorance. A study was done comparing weightlifting to a control group of normal active men and their back pain was assessed. It turns out that only 23% of the weightlifters experienced back pain compared to 31% of the normal active men (Granhed). Another study was performed concerning the injury per 100 hours and yes again weightlifting faired better than other forms of resistance training. In fact, for weightlifters the injury rate was less than half of the other forms of weight training (Hamill). Weightlifting training and competitions together are much safer than other sports such as football, basketball, soccer, etc (Stone, Muscle). It is clear to see that Olympic weightlifting is an extremely safe form of resistance training and sport for people to participant in.
Body Composition EffectsAnother benefit of weightlifting is the amount of muscles used in the lifts. The Olympic lifts involve basically every muscle in the human body and this entails a great workout. Olympic weightlifting also forces stabilizer muscles to activate to secure the weight overhead in the lifts. For a recreational lifter Olympic weightlifting will cut down on the exercise time, allowing them to get done in 45 minutes to 1 hour what they used to do in "traditional splits" for 1.5 hours or more! In an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4% (Stone, Cardiovascular). Not only is Olympic weightlifting safe it is a great way to stay in shape too!
Athletic AbilityAnother important benefit of Olympic weightlifting is it teaches the body to fire all the muscle fibers at once; to explode in a sense (not literally). An 8 week study was done showing the capability of the Olympic lifts to improve sport performance and vertical jump ability. A study was performed and a group of lifters did various Olympic lifts (High pulls, Power Clean, and Clean and Jerk), and were compared to a group using vertical jump exercises (Single and Double Leg Hurdles Hops, Alternated Single-leg Hurdle Hops, etc) and after the 8 weeks of training the Olympic weightlifting group had significantly increased their 10 meter sprint speed and their standing jump over the control group using standard vertical jump exercises (Tricoli). Similarly a 15 week study was also performed using football players and compared a powerlifting program to an Olympic weightlifting program for athletic performance. After the 15 week study was over the Olympic weightlifting group had a significant improvement in the vertical jump and 40 meter sprint over the powerlifting group (Hoffman JR). Clearly there are athletic benefits that come from incorporating weightlifting into a sport training program and similarly Olympic weightlifters are also known for developing great athletic ability.
Effect on Bone Mineral DensityOlympic weightlifting can also help prevent osteoporosis. To put it simply the greater the bone mineral density (BMD) the less chance of osteoporosis occurring. Bone mineral density measures the mineral density, such as calcium, in the bones. Calcium is also constantly being added and removed from bones and when it is removed faster than it is added then the bones become weaker and are more susceptible to fractures. Remember a solid dense bone is much better than one that looks like a honey comb! A study involving elite junior Olympic weightlifters compared their BMD, at the lower back and the neck of the femur, to an exact age group and an age group ranging from 20-39 year old men. The elite junior Olympic weightlifters BMD were found to be significantly greater then the age matched group and greater than the 20-39 year old men (Conroy). It is suggested that the high overloads of stress from Olympic weightlifting have a major influence on BMD. Again Olympic weightlifting has the ability to develop strong healthy bones that are resistant to fractures.
Enjoyment FactorOne aspect of Olympic weightlifting that people enjoy is the lifts themselves. People enjoy the feeling of the barbell being weightless as they drop underneath it or they enjoy the speed that it takes to complete the lift or maybe they just enjoy mastering a technical skill. For most people there is a larger sense of satisfaction that comes from successfully hitting a personal best in the snatch or clean and jerk than finally getting those 19 inch arms or something along those lines.
These are just some of the benefits a person can come to expect from participating in Olympic weightlifting throughout their life. Hopefully, this also cleared up the ignorance on the safety and injury aspect of Olympic weightlifting. Participating in Olympic weightlifting is a fun and enjoyable experience that everyone should get to know.
References: Conroy, Bp, Wj Kraemer, Cm Maresh, Sj Fleck, Mh Stone, Ac Fry, Pd Miller, and Gp Dalsky. "Bone Mineral Density in Elite Junior Olympic Weightlifters." (1993): 1103-1109. Medicine and Science in Sports and Exercise 25 (1993).
Granhed, H. et al. Low back pain among retired wrestlers and heavyweight lifters. The American Journal of Sports Medicine,16(5):530-533. 1988.
Hamill, B. Relative Safety of Weightlifting and Weight Training. Journal of Strength and Conditioning Research, 8(1):53-57. 1994
Hoffman, Jr, J Cooper, M Wendell, and J Kang. "Comparison of Olympic Vs. Traditional Power Lifting Training Programs in Football Players." 18 (2004): 129-135. Journal of Strength and Conditioning Research 18 (2004).
Stone, M. H., A. C. Fry, M. Ritchie, L. Stoessel-Ross, and J. L. Marsit. Injury potential and safety aspects of weightlifting movements. Strength and Conditioning. June: 15-21. 1994.
Stone, M.H., et al. Cardiovascular Responses to Short-Term Olympic Style Weight-Training in Young Men. Can. J. Appl. Sport Sci. 8(3): 134-9.
Stone, M.H. Muscle conditioning and muscle injuries. Med Sci Sports Exerc. 22(4):457-462. 1990.
Tricoli, V, L Lamas, R Carnevale, and C Ugrinowitsch. "Short-Term Effects on Lower-Body Functional Power Development: Weightlifting Vs. Vertical Jump Training Programs." 19 (2005): 433-437. Journal of Strength and Conditioning Research 19 (2005).
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
Interested in new CrossFit Training Programs??
Hey CrossFitters,
For those of you interested in strong man or powerlifting training I'm trying to put together a lifting program either in the mid day hours or evening hours. If anyone is interested in this type of training please contact me for more info.
Here is a sample of my son Darians' strong man/powerlifting workouts to give you some idea of the type of training we do. Also listed are some of his strongest lifts to date:
If a 14 year old can do this in one year of training so can you!!
Darian Barnett: Age= 14 Body Weight 190 lbs.
Bench= 260 lbs.
Squat= 380 lbs.
Deadlift= 425 lbs.
Power Clean= 200 lbs.
Push Press= 220 lbs.
14-Year Old Strong Man/Powerlifting Sample Routine
Sun. 11-18-2007 Darian's Powerlifting WorkoutWarm up: Kettle Bell Deadlift High Pulls: 10 reps each 20lb., 30lb., 40lb., 50lb., 60lb., 70lb.Then repeat in reverse order.
(Total training volume=4,400 lbs. lifted)
20lb. MB Chest Passes 10 reps + 10 Push Ups(Total training volume=200 lbs. lifted)
W.O.D.: Board Bench Presses: 155 x 5 (No Board), 175 x 5 (1-Board), 200 x 5 (2-Boards), 235 x 3 (3-Boards),255 x 3 (3 Boards), 295 x 3 (3-Boards)
(Total training volume=5,005 lbs. lifted)
Push Press w/chains 25lb. each side:145lb. total (Reps= 10, 8, 6, 4)Superset with 4 x 10 Pull Ups
(Total training volume=3,480 lbs. lifted)
Close Grip Bench with chains 25lbs. each side: 145 x 5, 175 x 5, 225 x 5, 245 x 5
(Total training volume=3,950 lbs. lifted)
Superset with Shrugs: 135 x 10, 195 x 10, 225 x 10
(Total training volume=5,550 lbs. lifted)
Front & Lateral Shoulder Raises light: 20lb. x 10 x 3 sets
(Total training volume=1,200 lbs. lifted)
Triceps Cable Press Down: 160lb. x 10, 160 x 10, 170 x 10
(Total training volume=4,900 lbs. lifted)
Superset with One Arm Biceps Cable Curls: 40 x 10, 50 x 10, 60 x 10
(Total training volume=1,500 lbs. lifted)
Total Workout Training Volume=30,135 lbs. lifted
Averaged 502.25 lbs. lifted per minute for 60 minutes
12-7-07 Darians’ Bench, Shoulders & Tri’s W.O.D:
Bench Press using 80 lb. Power Bands “Roller Coasters”
(2 min. rest between sets)
275 x 15, 325 x 10, 375 x 5, 400 x 3, 375 x 5, 325 x 10, 275 x 15, 325 x 8,
375 x 5, 400 x 2, 375 x 4, 325 x 6, 275 x 15
(Total training volume=32,550 lbs. lifted)
Push Presses with 40lb. Chains (20lbs. each side of bar)
(1 min. rest between sets)
105 x 5, 125 x 5, 145 x 5
(Total training volume=1,875 lbs. lifted)
Push Presses without chains
(2 min. rest between sets)
155 x 5, 175 x 2, 205 x 1, 220 x 1
(Total training volume=1,550 lbs. lifted)
Bench Dips Weighted
(Rest 1 min. between sets)
45 x 20, 90 x 20
(Total training volume=2,600 lbs. lifted)
Parallel Bar Dips Body Weight 180 lbs.
(1 min. rest between sets)
20 x 1, 20 x 1 40 reps total
(Total training volume=7,200 lbs. lifted)
Cable Triceps Pressdowns
(1 min. rest between sets)
110 x 10, 120 x 10, 130 x 10
(Total training volume=3,600 lbs. lifted)
Total Workout Training volume=49,375 lbs. lifted
Averaged 823 lbs. lifted per minute for 60 minutes
12-8-07 Darians’ Leg & Back W.O.D.
Squats: (2 min. rest between sets)
6 sets of: 225 x 4
(Total training volume=5,440 lbs. lifted)
Overhead Rack Squats: (2 min. Rest between sets)
65 x 10, 95 x 10, 115 x 8, 135 x 8, 135 x 6, 135 x 6
(Total training volume=5,220 lbs. lifted)
Deadlift: (2 min rest between sets)
6 sets of: 285 x 4
(Total training volume=6,840 lbs. lifted)
Sand Bag Platform Lifts: (42 inch platform, used 4-- 115 lb. sand bags. Each sand bag had to be lifted from the floor onto the 42” platform for best time)
(2 min rest between sets) (5 sets total)
Set #1: 22:34, Set #2: 14:94, Set #3: 14:24,
Set #4: 10:90, Set #5: 10:43
(Total training volume=2,300 lbs. lifted)
Bag/Rope Pulls: (50’ rope attached to a sled weighted. Pull hand over hand until sled reaches your feet) 135 x 4, 155 x 4, 175 x 2, 195 x 2, 200 x 1, 200 x 1
(Each set is timed. 2 min. rest between sets)
Set #1: 2:20:93, Set #2: 2:37:75, Set #3: 1:17:09,
Set #4: 1:41:13, Set #5: 23:78, Set #6: 18:56
(Total training volume=2,300 lbs. lifted)
Cleans: 3 sets of: 95 lbs. x 10 (Total training volume=2,850 lbs. lifted)
KB Bent Over Rows Alternating Arms:
(1 min rest between sets) 30 x 15, 40 x 10, 50 x 8 each arm
(Total training volume=2,500 lbs. lifted)
GHD Hyperextensions weighted 10 lbs. 3 sets x 10
GHD Sit Ups weighted 10 lbs. 3 sets x 10 (Superset Core exercises together. No rest between sets) (Total training volume=600 lbs. lifted)
Total Workout Training Volume=28,010 lbs.
Averaged 187 lbs. lifted per minute for 150 minutes
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
For those of you interested in strong man or powerlifting training I'm trying to put together a lifting program either in the mid day hours or evening hours. If anyone is interested in this type of training please contact me for more info.
Here is a sample of my son Darians' strong man/powerlifting workouts to give you some idea of the type of training we do. Also listed are some of his strongest lifts to date:
If a 14 year old can do this in one year of training so can you!!
Darian Barnett: Age= 14 Body Weight 190 lbs.
Bench= 260 lbs.
Squat= 380 lbs.
Deadlift= 425 lbs.
Power Clean= 200 lbs.
Push Press= 220 lbs.
14-Year Old Strong Man/Powerlifting Sample Routine
Sun. 11-18-2007 Darian's Powerlifting WorkoutWarm up: Kettle Bell Deadlift High Pulls: 10 reps each 20lb., 30lb., 40lb., 50lb., 60lb., 70lb.Then repeat in reverse order.
(Total training volume=4,400 lbs. lifted)
20lb. MB Chest Passes 10 reps + 10 Push Ups(Total training volume=200 lbs. lifted)
W.O.D.: Board Bench Presses: 155 x 5 (No Board), 175 x 5 (1-Board), 200 x 5 (2-Boards), 235 x 3 (3-Boards),255 x 3 (3 Boards), 295 x 3 (3-Boards)
(Total training volume=5,005 lbs. lifted)
Push Press w/chains 25lb. each side:145lb. total (Reps= 10, 8, 6, 4)Superset with 4 x 10 Pull Ups
(Total training volume=3,480 lbs. lifted)
Close Grip Bench with chains 25lbs. each side: 145 x 5, 175 x 5, 225 x 5, 245 x 5
(Total training volume=3,950 lbs. lifted)
Superset with Shrugs: 135 x 10, 195 x 10, 225 x 10
(Total training volume=5,550 lbs. lifted)
Front & Lateral Shoulder Raises light: 20lb. x 10 x 3 sets
(Total training volume=1,200 lbs. lifted)
Triceps Cable Press Down: 160lb. x 10, 160 x 10, 170 x 10
(Total training volume=4,900 lbs. lifted)
Superset with One Arm Biceps Cable Curls: 40 x 10, 50 x 10, 60 x 10
(Total training volume=1,500 lbs. lifted)
Total Workout Training Volume=30,135 lbs. lifted
Averaged 502.25 lbs. lifted per minute for 60 minutes
12-7-07 Darians’ Bench, Shoulders & Tri’s W.O.D:
Bench Press using 80 lb. Power Bands “Roller Coasters”
(2 min. rest between sets)
275 x 15, 325 x 10, 375 x 5, 400 x 3, 375 x 5, 325 x 10, 275 x 15, 325 x 8,
375 x 5, 400 x 2, 375 x 4, 325 x 6, 275 x 15
(Total training volume=32,550 lbs. lifted)
Push Presses with 40lb. Chains (20lbs. each side of bar)
(1 min. rest between sets)
105 x 5, 125 x 5, 145 x 5
(Total training volume=1,875 lbs. lifted)
Push Presses without chains
(2 min. rest between sets)
155 x 5, 175 x 2, 205 x 1, 220 x 1
(Total training volume=1,550 lbs. lifted)
Bench Dips Weighted
(Rest 1 min. between sets)
45 x 20, 90 x 20
(Total training volume=2,600 lbs. lifted)
Parallel Bar Dips Body Weight 180 lbs.
(1 min. rest between sets)
20 x 1, 20 x 1 40 reps total
(Total training volume=7,200 lbs. lifted)
Cable Triceps Pressdowns
(1 min. rest between sets)
110 x 10, 120 x 10, 130 x 10
(Total training volume=3,600 lbs. lifted)
Total Workout Training volume=49,375 lbs. lifted
Averaged 823 lbs. lifted per minute for 60 minutes
12-8-07 Darians’ Leg & Back W.O.D.
Squats: (2 min. rest between sets)
6 sets of: 225 x 4
(Total training volume=5,440 lbs. lifted)
Overhead Rack Squats: (2 min. Rest between sets)
65 x 10, 95 x 10, 115 x 8, 135 x 8, 135 x 6, 135 x 6
(Total training volume=5,220 lbs. lifted)
Deadlift: (2 min rest between sets)
6 sets of: 285 x 4
(Total training volume=6,840 lbs. lifted)
Sand Bag Platform Lifts: (42 inch platform, used 4-- 115 lb. sand bags. Each sand bag had to be lifted from the floor onto the 42” platform for best time)
(2 min rest between sets) (5 sets total)
Set #1: 22:34, Set #2: 14:94, Set #3: 14:24,
Set #4: 10:90, Set #5: 10:43
(Total training volume=2,300 lbs. lifted)
Bag/Rope Pulls: (50’ rope attached to a sled weighted. Pull hand over hand until sled reaches your feet) 135 x 4, 155 x 4, 175 x 2, 195 x 2, 200 x 1, 200 x 1
(Each set is timed. 2 min. rest between sets)
Set #1: 2:20:93, Set #2: 2:37:75, Set #3: 1:17:09,
Set #4: 1:41:13, Set #5: 23:78, Set #6: 18:56
(Total training volume=2,300 lbs. lifted)
Cleans: 3 sets of: 95 lbs. x 10 (Total training volume=2,850 lbs. lifted)
KB Bent Over Rows Alternating Arms:
(1 min rest between sets) 30 x 15, 40 x 10, 50 x 8 each arm
(Total training volume=2,500 lbs. lifted)
GHD Hyperextensions weighted 10 lbs. 3 sets x 10
GHD Sit Ups weighted 10 lbs. 3 sets x 10 (Superset Core exercises together. No rest between sets) (Total training volume=600 lbs. lifted)
Total Workout Training Volume=28,010 lbs.
Averaged 187 lbs. lifted per minute for 150 minutes
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Daily CrossFit Workouts Listed on My FaceBook.com
Hey CrossFitters,
Here's the link to the CrossFit Group page on my FaceBook.com page http://www.facebook.com/group.php?gid=7139892273 . Join it for free and see all the daily W.O.D.'s. New W.O.D.'s posted daily.
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Here's the link to the CrossFit Group page on my FaceBook.com page http://www.facebook.com/group.php?gid=7139892273 . Join it for free and see all the daily W.O.D.'s. New W.O.D.'s posted daily.
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
The Non-Negotiability of Perfection
The Non-Negotiability of Perfection
Posted on Thursday, January 3, 2008 at 05:01PM by Jon Gilson
CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Posted on Thursday, January 3, 2008 at 05:01PM by Jon Gilson
CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.
When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.
Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.
In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.
Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.
The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.
Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.
Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.
For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Russian Kettlebells for Women? -Absolutely!
Russian Kettlebells for Women? -Absolutely!Lisa Shaffer, RKC
Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells give me quicker results and more challenging exercises. The name of the game in fitness these days is intensity. That is, everyone is trying to get the most out of their workouts for maximum results in the shortest amount of time. Kettlebells will provide intensity. Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility. Because the kettlebell hangs behind your hand and rests on your forearm it makes the weight easier to balance. And the handle makes it easier to hold on to for ballistic movements. This more intense workout will result in achieving your fitness goals more quickly.
I know after reading about kettlebells either in ads or on the www.DragonDoor.com website, they can seem intimidating. After all, anything proven to enhance the performance of Special Forces units, Olympians, or professional athletes must be hard core right? Even the kettlebell itself looks a little uninviting, a round, black cannonball looking thing with a handle? What could a woman possibly get out of this? Everything. Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time.
No matter what stage of life you find yourself, everyone is busy these days. Usually the first thing to get cut out of a busy schedule is your workout. However, even the busiest mom, career woman or student can spare 15 minutes a day. And now with kettlebells that is all you need. I used to spend over an hour in the gym with weight training and cardio exercise almost everyday. I now have two young children and I don't have time for long workouts. I still made time to work out but my training was inconsistent and something always had to be left out. Usually it was my cardio. I did get back in shape after having my children but my fitness level wasn't where I wanted it to be.
Kettlebells solved my workout problems by giving me a great cardio and strength training workout at the same time. After only 6 weeks, and having hardly scratched the surface of all the kettlebell specific exercises, I looked better and felt better than I had in years. In fact, I had reached a fitness level higher than at any time during my 20 plus years of traditional weight and cardio training! I attribute my success to the better and more intense workouts I get with the kettlebells. I am also more consistent due to the decreased time working out with a kettlebell requires and the different and greater variety of exercises.
Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds. Just make sure you do the ballistics at the end of your workout. You want to be fresh and strong for all the pressing exercises for safety reasons. You can perform ballistic exercises in greater numbers with kettlebells than with dumbbells because it is easier to keep your technique in check and easier to hold.
Here is how to perform your sets to increase your metabolism and melt fat. Make sure your sets last a minute, then rest for only one minute, then move on to your next set. Working out this way really gets your heart rate going. Start slowly and work your way up. You shouldn't have to worry about dieting again. I didn't diet and I have achieved my goals, and you will too. As long as you control the quality of food you eat, and don't increase the quantity, you should lose weight and decrease body fat.
Give these beginner exercises a try: Box Squats, Good Morning Stretches, and 2-Arm Swings. Start with a 20-pound dumbbell. These exercises will give you a good overall body workout and give you a good feel for what training with kettlebells is all about. Perform these exercises in a circuit of 3 to 4 sets and work out three times per week.
The Box Squat: 10-20 reps. The box squat will help you perfect your squat form, work your legs and hips, plus improve your flexibility. Take a sturdy chair or box; stand about 12 inches in front of it, facing away from it. Your feet should be a shoulder distance apart. Hold the weight in front of you with both hands at about chest level. Remember to keep your weight on your heels and sit back on the box by arching your lower back and pushing your butt back as you descend. Lightly touch your butt to the box and then plant your feet and stand up squeezing your glutes the whole way up or, you can sit lightly on the box and rock back only on your butt then instantly rock forward and stand up. This will also work your mid-section.
The Good Morning Stretch: 5-8 reps. The GM stretch will strengthen your glutes, hamstrings and tone your hips. Bend at your hips, arch your back and stick your butt out. Your knees should be only slightly bent. Hold the weight with both hands hanging down. Lower yourself slowly, pause at the bottom, and then rise up by squeezing your glutes the whole way up. Don't lean back when you are straight up. You should feel a really good stretch in your hamstrings and all the way down the back of your legs.
The 2-Arm Swing: 15-20 reps. Swings work your hips, inner thighs, glutes, shoulders, back, and help flatten your stomach. You also get a great cardio workout. Place a 20-pound dumbbell on the floor between your feet. Your feet should be shoulder width apart and your knees should track them. Squat down and pick up the weight with both hands. You should feel the weight loading your hamstrings. Then stand up explosively and at the top push your hips forward tucking your tail in. At the same time your arms will project the weight up about waist level. Your arms act as chains holding the weight. You do not use your arms or shoulders to lift the weight. The ballistic movement of your legs and hips is what swings the weight up. When you get to the top with your hips forward, immediately squat back down with the weight descending and swinging through your legs and behind your knees. Continuously repeat the move for 10-20 explosive reps.
Once you have tried this with a dumbbell imagine a three-fold increase in intensity! That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly. You will be moving into new and more advanced drills in no time. Adding even more variety and intensity to your workouts. After almost a year I'm still making progress. Plus my workouts are so varied that I no longer get bored. I look forward to working out with my kettlebells every day. Challenge yourself and experience exercise at the maximum level with kettlebells!
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
Listen up, ladies! I finally found the perfect form of exercise. Training with kettlebells! I won't be going back to traditional weight training because kettlebells give me quicker results and more challenging exercises. The name of the game in fitness these days is intensity. That is, everyone is trying to get the most out of their workouts for maximum results in the shortest amount of time. Kettlebells will provide intensity. Unlike dumbbells, kettlebells displace weight, so physics forces body awareness and requires you to work against resistance through a longer range of motion. This increases the intensity of your workout and improves flexibility. Because the kettlebell hangs behind your hand and rests on your forearm it makes the weight easier to balance. And the handle makes it easier to hold on to for ballistic movements. This more intense workout will result in achieving your fitness goals more quickly.
I know after reading about kettlebells either in ads or on the www.DragonDoor.com website, they can seem intimidating. After all, anything proven to enhance the performance of Special Forces units, Olympians, or professional athletes must be hard core right? Even the kettlebell itself looks a little uninviting, a round, black cannonball looking thing with a handle? What could a woman possibly get out of this? Everything. Kettlebells will improve your quality of life. They will increase your energy level, reshape your body, increase your strength, relieve stress, increase your metabolism and take up less time.
No matter what stage of life you find yourself, everyone is busy these days. Usually the first thing to get cut out of a busy schedule is your workout. However, even the busiest mom, career woman or student can spare 15 minutes a day. And now with kettlebells that is all you need. I used to spend over an hour in the gym with weight training and cardio exercise almost everyday. I now have two young children and I don't have time for long workouts. I still made time to work out but my training was inconsistent and something always had to be left out. Usually it was my cardio. I did get back in shape after having my children but my fitness level wasn't where I wanted it to be.
Kettlebells solved my workout problems by giving me a great cardio and strength training workout at the same time. After only 6 weeks, and having hardly scratched the surface of all the kettlebell specific exercises, I looked better and felt better than I had in years. In fact, I had reached a fitness level higher than at any time during my 20 plus years of traditional weight and cardio training! I attribute my success to the better and more intense workouts I get with the kettlebells. I am also more consistent due to the decreased time working out with a kettlebell requires and the different and greater variety of exercises.
Women often complain about how a slow metabolism contributes to their inability to lose weight. Increasing your metabolism is easy. High rep ballistic exercises and circuit training with kettlebells really boost your metabolism. You can include ballistic exercises in every workout. Swings, snatches, and cleans can be performed in numbers from one to hundreds. Just make sure you do the ballistics at the end of your workout. You want to be fresh and strong for all the pressing exercises for safety reasons. You can perform ballistic exercises in greater numbers with kettlebells than with dumbbells because it is easier to keep your technique in check and easier to hold.
Here is how to perform your sets to increase your metabolism and melt fat. Make sure your sets last a minute, then rest for only one minute, then move on to your next set. Working out this way really gets your heart rate going. Start slowly and work your way up. You shouldn't have to worry about dieting again. I didn't diet and I have achieved my goals, and you will too. As long as you control the quality of food you eat, and don't increase the quantity, you should lose weight and decrease body fat.
Give these beginner exercises a try: Box Squats, Good Morning Stretches, and 2-Arm Swings. Start with a 20-pound dumbbell. These exercises will give you a good overall body workout and give you a good feel for what training with kettlebells is all about. Perform these exercises in a circuit of 3 to 4 sets and work out three times per week.
The Box Squat: 10-20 reps. The box squat will help you perfect your squat form, work your legs and hips, plus improve your flexibility. Take a sturdy chair or box; stand about 12 inches in front of it, facing away from it. Your feet should be a shoulder distance apart. Hold the weight in front of you with both hands at about chest level. Remember to keep your weight on your heels and sit back on the box by arching your lower back and pushing your butt back as you descend. Lightly touch your butt to the box and then plant your feet and stand up squeezing your glutes the whole way up or, you can sit lightly on the box and rock back only on your butt then instantly rock forward and stand up. This will also work your mid-section.
The Good Morning Stretch: 5-8 reps. The GM stretch will strengthen your glutes, hamstrings and tone your hips. Bend at your hips, arch your back and stick your butt out. Your knees should be only slightly bent. Hold the weight with both hands hanging down. Lower yourself slowly, pause at the bottom, and then rise up by squeezing your glutes the whole way up. Don't lean back when you are straight up. You should feel a really good stretch in your hamstrings and all the way down the back of your legs.
The 2-Arm Swing: 15-20 reps. Swings work your hips, inner thighs, glutes, shoulders, back, and help flatten your stomach. You also get a great cardio workout. Place a 20-pound dumbbell on the floor between your feet. Your feet should be shoulder width apart and your knees should track them. Squat down and pick up the weight with both hands. You should feel the weight loading your hamstrings. Then stand up explosively and at the top push your hips forward tucking your tail in. At the same time your arms will project the weight up about waist level. Your arms act as chains holding the weight. You do not use your arms or shoulders to lift the weight. The ballistic movement of your legs and hips is what swings the weight up. When you get to the top with your hips forward, immediately squat back down with the weight descending and swinging through your legs and behind your knees. Continuously repeat the move for 10-20 explosive reps.
Once you have tried this with a dumbbell imagine a three-fold increase in intensity! That is what working out with kettlebells is all about and results come quickly. In as little as a week you can decrease body fat and see more muscle tone and definition. Kettlebells deliver on the promises. When you get the proper form down for the exercises your strength and flexibility will increase rapidly. You will be moving into new and more advanced drills in no time. Adding even more variety and intensity to your workouts. After almost a year I'm still making progress. Plus my workouts are so varied that I no longer get bored. I look forward to working out with my kettlebells every day. Challenge yourself and experience exercise at the maximum level with kettlebells!
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
Train The Deadlift
Train The Deadlift
Article by Matt Gary, CSCS
Training the Deadlift - By Matt Gary, CSCS
How many times has some curious onlooker at your gym come over to and asked, "So, how much can you lift?" My stock reply is, "I can deadlift 639 pounds." (see picture below).
For a powerlifter, the deadlift is the purest test of total body strength. This is true for a myriad of reasons. Firstly, the deadlift recruits and utilizes as many muscles as any other exercise. The only exercise that rivals the deadlift, in muscle recruitment, is the squat. Secondly, the deadlift is unique in that it is truly a "lift-only" exercise. To perform a deadlift, you only perform a concentric contraction (upwards or positive motion) of the required muscles. Both the squat and bench press begin with an eccentric component (lowering or negative phase) prior to the actual lifting of the weight. Thirdly, because you don’t lower the weight first, it’s difficult to build and utilize any momentum in order to complete the lift. Additionally, powerlifting gear such as belts, suits, and wraps assist the deadlift the least. The lack of assistance from the gear forces you to do the work. When you’re on the platform readying for a deadlift attempt, it’s all you. You’re all alone on an island and you’re not getting help from anyone or anything else. Consequently, the deadlift is a totally different animal and should be treated as such.
How many times have you performed a set of deadlifts only to find that the second and third reps of the set were easier than the first? In all likelihood this happens more often than not. On numerous occasions I have seen lifters perform heavy triples in training with a certain weight and then barely be able to complete their attempt at the meet with that same weight. The second and third repetitions of a set of deadlifts are almost always easier than the first because you actually lower the weight first thereby building momentum via stored elastic energy. After the second and third reps, muscle fatigue sets in and the weight usually becomes heavier to the point where form and technique break down. At that point the set should be terminated because your risk of injury increases exponentially. Even if you perform your repetitions in a "dead-stop" fashion the successive reps are still easier because of the tension you’ve built on the eccentric phase of the preceding reps. For these reasons, the deadlift should be trained with single repetitions. As powerlifters we all want to become stronger and lift more weight. We also want to get stronger as quickly and efficiently as possible. While there are in fact multiple ways to get strong and many lifters have had success training their deadlifts with multiple rep sets, why not take the shortest route? Performing deadlifts for repetitions are perfect for bodybuilders, fitness enthusiasts, and other strength athletes that want to put on some muscle. The constant muscle tension those multiple repetitions provide will certainly help your muscles grow. But the last time I checked, a powerlifter’s singular goal is to lift maximum weight. If maximum weight hoisted is your quest, singles are the answer.
Performing singles doesn’t mean that you come into the gym, load the bar to your maximum poundage, pull it once, and go home. That’s ludicrous and a sure-fire recipe for both injury and overtraining. Training the deadlift requires a systematic approach of using percentages for multiple singles and attacking the muscles that are germane to the lift itself. Fortunately, the deadlift mostly utilizes the same muscles as the squat. This leads to an overlap in training which can be beneficial because as you train one lift, the muscles required to perform the other lift are also being used. An additional benefit to training your deadlift with multiple singles is the fact that you get plenty of practice. Powerlifting may be the best example of a "practice like you play" sport. Lifters are always trying to simulate meet conditions in the gym and singles afford you that opportunity. The deadlift is the one powerlift where a lifter can actually get by with poor technique and still lift ponderous poundage. I’ve witnessed it more times than I can recall. A lifter walks up to the bar, bends over with hips high and a rounded back, and just yanks on it until it miraculously locks out to completion and the approval of the judges. Talk about ugly! If this is you, singles will help you practice and thereby improve your technique. And while it is true that you can get by with poor technique, the deadlift may also be the one lift where excellent technique helps the most. Training with singles allows you to treat each single as it’s very own unique attempt or set. You can practice visualization, set-up, breathing, and technique with each singular effort. With multiple rep sets, you only get a chance to practice on the first rep of each set.
Remember how we talked about momentum? It’s difficult to generate momentum in the deadlift. The deadlift requires us to overcome the laws of inertia on the bar. You’re not going to get a heavy weight moving from the floor by pulling it slowly. Accordingly, deadlifts need to be done explosively with a focus on technique and speed. Singles allow you to be explosive. Multiple repetitions do not allow the same velocity and bar speed. As the set continues, your velocity and bar speed decrease significantly with each repetition. Once you get into proper pulling position and take in a breath of air it’s important to tighten every muscle in the body just prior to breaking the bar from the floor. The mighty Ed Coan says that just prior to the initial pull he tries to contract every muscle in his body just as a bodybuilder might do on stage. He literally tries to make every single muscle hard and tight. This enables him to create tremendous tension on the bar. When Coan deadlifts, he’s like a time-bomb just waiting to explode!
A typical deadlift workout would include a sufficient dynamic warm-up to increase your body’s internal temperature and get the central nervous system firing correctly. I like to jump rope for a few minutes and follow that with some dynamic flexibility and mobility work that often includes medicine balls and leg swings. Save the static stretching for after your workout. Now on to the deadlift itself. The best way to approach your target weight or work sets is to work backwards. Let’s assume, for the sake of this conversation, that our lifter has a max deadlift of 500 pounds. Our lifter plans on working up to 70% of that max for 12 singles. Therefore the target weight for the work sets (singles) is 350 pounds. An appropriate warm-up sequence might look something like this: 135 x 5, 205 x 3, 265 x 1, 315 x 1. That would provide the lifter four sets to warm-up and become acclimated to pulling for the day. (Notice I recommended performing multiple repetitions on the first two warm-up sets.) It’s all right to perform a few reps on the first few lighter sets. This will improve your circulation, warm the body, and prime the muscles for the heavier weights to come. You’re not building any strength on the lighter warm-up sets anyway. That’s what the heavier weights and sets are for. After performing the warm-up sets, the lifter should be ready to perform the 12 singles. Now the lifter has 12 separate chances to work on form and perfect technique. This is more beneficial for central nervous system stimulation, strength development, and mastery of the skills required to deadlift. Performing the same training volume via 350 for 2 sets of 6 reps or even 350 pounds for 4 sets of 3 reps would be far less beneficial. Rest approximately one minute between singles. That affords you just enough time to step away from the bar, grab a sip of water, clear your head, chalk your hands, and ready yourself for the next single. Once the weights are above 80% of your max, longer rest periods may be necessary. I have performed singles with 90% and above and taken as much as five minutes between singles. This more closely resembles meet conditions.
The following is a sample six week deadlift cycle that I have used, with great success, on numerous occasions. The percentages listed represent the heaviest (work sets) singles for that day and do not include warm-ups.
Week 1 65% x 15 sets x 1 rep
Week 2 70% x 12 sets x 1 rep
Week 3 75% x 10 sets x 1 rep
Week 4 80% x 8 sets x 1 rep
Week 5 85% x 6 sets x 1 rep
Week 6 MAX
After performing the singles focus on assistance exercises for the deadlift and squat since they overlap. Do not choose an assistance exercise because some clown on the cover of your favorite powerlifting magazine told you to. Make your selections based upon your particular weaknesses and the muscles required to perform the actual lift. Exercises that most closely resemble the deadlift work best. I like deadlifts off of blocks, rack pulls, Romanian deadlifts, front squats, and high bar squats to name a few. The upper back is also important and can be trained with a variety of rowing and/or pull-down movements. A strong torso is absolutely imperative in a lifter’s domain. Don’t neglect any side of your torso. Train your lower back, obliques, hip flexors, and abdominals with weight or you’ll be sorry. Reverse hypers, 45 degrees back raise, good mornings, glute-ham raises, pull-throughs, sit-ups with weight, and pull-down abs work well. Leave the crunches and Bosu balls for the spandex crowd. The key to assistance work is to choose a few specific moves, hit them hard, and get out of the gym. Don’t get carried away. You’re not a bodybuilder. You’re a powerlifter.
So, the next time your deadlift has got you down just understand that less is actually more and single your way to your next PR!
Need a sweet treat at night? Got one for you!
Hey CrossFitters,
Here's a late night snack that tastes good and is good for you. Check it out below.
Protein Pudding
Here's how to make it:
100% Whey Protein (Isolate) NO CONCENTRATE - GNC
TwinLab Amino Fuel Anabolic Liquid - GNC
Skim Milk
2 Packets of Fat Free, Sugar Free Jello Pudding Mix
*Empty 2 Packets of Fat Free, Sugar Free Jello Pudding Mix in to mixing bowl,
*Add 3 scoops (servings) of 100% Whey Protein (Isolate) into mixing bowl,
*Add 2 servings (6-tablespoons) of TwinLab Amino Fuel Anabolic Liquid into mixing bowl and finally
*Add 4 cups of Skim Milk into mixing bowl.
Mix ingrediants together for 5 minutes until powder mix blends smooth
Get 10 small (1-cup plastic serving dishes) and fill
Place in refrigerator for 10-20 min. to chill and serve.
Here's what you get:
Serving size= 1 Cup
Calories= 110
Protein= 15g
Fat=0.3g
Carbs=11g
Sugar=7g
Sodium=115mg
If you're craving a sweet treat at night this is a great choice. Just remember ONLY 1. It might be good for you but even eating too much of the healthy foods can make you gain weight.
TOO MANY CALORIES IN & NOT ENOUGH CALORIES OUT!
IT'S ALL ABOUT PORTION CONTROL!
Enjoy,
Jeremy Barnett, CFT
CrossFit Thoroughbreds
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Here's a late night snack that tastes good and is good for you. Check it out below.
Protein Pudding
Here's how to make it:
100% Whey Protein (Isolate) NO CONCENTRATE - GNC
TwinLab Amino Fuel Anabolic Liquid - GNC
Skim Milk
2 Packets of Fat Free, Sugar Free Jello Pudding Mix
*Empty 2 Packets of Fat Free, Sugar Free Jello Pudding Mix in to mixing bowl,
*Add 3 scoops (servings) of 100% Whey Protein (Isolate) into mixing bowl,
*Add 2 servings (6-tablespoons) of TwinLab Amino Fuel Anabolic Liquid into mixing bowl and finally
*Add 4 cups of Skim Milk into mixing bowl.
Mix ingrediants together for 5 minutes until powder mix blends smooth
Get 10 small (1-cup plastic serving dishes) and fill
Place in refrigerator for 10-20 min. to chill and serve.
Here's what you get:
Serving size= 1 Cup
Calories= 110
Protein= 15g
Fat=0.3g
Carbs=11g
Sugar=7g
Sodium=115mg
If you're craving a sweet treat at night this is a great choice. Just remember ONLY 1. It might be good for you but even eating too much of the healthy foods can make you gain weight.
TOO MANY CALORIES IN & NOT ENOUGH CALORIES OUT!
IT'S ALL ABOUT PORTION CONTROL!
Enjoy,
Jeremy Barnett, CFT
CrossFit Thoroughbreds
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Grocery Shopping & Nutrition 101. A MUST READ for Every CrossFitter!!!
Hey CrossFitters,
Just came across this great food article and shopping list from another CrossFit affiliate and trainer while on the CrossFit nutrition forum . Check it out and let me know what you think.
Shopping
I am stunned by a few facts:
1-People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandwiches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.
2-People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.
3-People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”. If you want results you need to alter what you are doing. I know this seems obvious, but apparently it is not! If you want to keep doing the same old thing join a Globo gym, don’t go (most people don’t) and keep eating what you have been eating. Wasn’t that easy?! Not surprisingly you will continue to get the same results.
4-As day follows night, eating can only follow shopping. You cannot and likely should not eat out all the time. That means you need to stock your pantry and have the vittles on hand to cook nutritious, possibly even tasty meals. Hence the handy guide that follows. You CAN do this. We have clients who are not very bright (not naming names) who do this. They are committed and will not accept failure. If they fall off the pony, they get up, catch the lil’buggar and get back on. If you are not committed to this please step away from the ride, do something else and leave this hour open for someone who will listen, grow and reap the rewards this program can offer. All right, enough finger wagging, here is your shopping guide.
Fruit & Veggies-
Trader Joes has a great selection of frozen berries and
Vegetables. Hit the farmers market and buy what is in season. Avoid bananas and other tropical fruit. Buy local. FoodMax actually has a very good produce section. I think they sell enough volume that they constantly turn the stock over. Many of the supermarkets have anemic looking produce sections…I’d swear I see the same avocado from week to week in one store. Try buying some non-traditional veggies like Napa cabbage and some other goodies. Expand your horizons for crying out loud! That said however you should ALWAYS have the following in the freezer from Trader Joes:
Broccoli, green beans, asparagus, blue berries.
TJ’s has some other frozen veggies that are good but you MUST have these on hand. You can easily throw together a meal with some meat or chicken and a half bag of these veggies. Remember the excuses above of not having enough time? Keep this stuff on hand and you will have no problems. FYI-We make random checks to peoples homes to verify veggie stocks…just kidding, but man we should!
Fresh meat-
Trader Joes is good for grass fed meat. This is your first choice with all varieties of meat. Grass fed is better than organic. Free Range chicken, wild meat if available. Conventional cuts like London broil for beef and pork loin are good options if the organic and or grass fed options are not available. The Chico State farm is an excellent source but they are only open Thursday and Friday so plan ahead. Costco has good prices and good quality. Stock up! People tend to make bad food choices when they run out. Don’t be on of “those” people.
Vegetarian? Find another trainer, I will not work with you. You won’t make progress and all we will do is argue. Someone else can take your money and watch you not make progress.
Fish and shellfish-
S & S-is the place locally.
Trader Joes (No, I do not have stock in them) has a good selection of frozen fish and shellfish. They also have a canned Wild Alaskan Salmon. Great stuff for salads. When you buy any type of salmon make sure it is WILD. “Fresh” does not mean wild. They also carry a mild sardine called “Bella Olhao”. I cannot stand other sardines. These are actually pretty darn yummy. Again great for salads, just pour in the olive oil they are packed in.
Raleys- They are another good seafood option. They carry some less popular fish like mackerel that are pretty strong tasting but amazingly nutritious. BBQ mackerel outside or your house will smell like fish for a year. Raleys on east ave. is pretty good. Notre Dame…not nearly as good.
Eggs- Omega-3 enriched only. Costco has a great deal on these and they are top quality. Trader Joes is even better! Any major supermarket carries these however.
Store Interior:
Coconut milk- If you like curries this is a great carrier. Safeway and Raleys carry a Thai brand “ Chakoh”. No idea on the pronunciation. The two Asian food stores in town carry this one as well. Just a personal favorite but any coconut is good coconut milk.
olive oil- Pacific Sun or one of the other top shelf brands will lighten your pocketbook a bunch but they are amazing. You get what you pay for with olive oils. Trader Joes has a good base model that is ~$7.99/liter. This is a good day-to-day olive oil.
Tomato paste/sauce Trader Joes to the rescue again. They have a canned marinara called “Sugo di Pomodoro”. You can pour this over any meat/veggie dish and LOVE it.
Spices- The more the better. If you do not know how to cook, learn. We have a DVD in the works. Google specific recipes, look for examples on youtube. If you MUST watch television then watch the food network…unless Battle Star Galactica is on. You MUST watch BSG.
Green tea-Any
Coffee- Raleys carries an espresso called “Café La Llave”. Buy a stovetop espresso maker from Pete’s coffee and prepare to get wired.
All Items listed below can be found at either Trader Joes, the Farmers Market or S&S produce.
seeds
nuts (raw, but not cashews or peanuts)
nut butters
organic fruit and vegetables
unsweetened coconut flakes
nut flours (almond, pecan, and chestnut)
Based on the shopping list you could probably figure out what you are supposed to eat…here is a hint: it’s not bread, rice, pasta nor potatoes. What IS on the menu? Glad you asked:
Protein - Every Meal:
Chicken – 3-4oz
Beef – 3-4 oz
Fish – 3-4 oz
Eggs – 2-3 whole eggs
Now…I’m assuming you are pretty sharp but oddly enough a few things seem to slip by people…repeatedly. When I say “every meal” I in fact mean EVERY BLESSED MEAL. This is especially critical if you are trying to lose body fat. Another frequently confused point is the topic of “protein”. If you are fighting for survival in a 3rd world country then yes, beans and rice count as protein. At NorCal S&C it most assuredly DOES NOT. You need chicken, beef, fish, pork lamb, turkey…are you picking up what I’m putting down? If you think beans, nuts or Tofu count as protein please re-read the vegetarian clause above and follow those directions appropriately.
Vegetables - Every Meal:
Vegetables – all varieties…as much as you want, especially:
Broccoli
Spinach
Kale
Cabbage
Asparagus
Onions
Tomatoes
Newsflash-More vegetables exist than those listed above, you may eat those…unless they appear on the “no-no” list below.
Fat - Every meal:
Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful
Almonds
Cashews
Pecans
Walnuts
NO PEANUTS
Avocado – ½ of medium sized one
Olive Oil – use as salad dressing – 1-2 Tbs.
Newsflash 2- Fat does not make you fat. We recommend a moderate to low carb diet. It is healthy and effective. Ask questions, check blood lipids but for crying out loud, just do this stuff for a month! Do you see ANY processed food in this? Any sugar? Trans fats? No, no and no. It’s whole, natural foods and you will thrive on it.
Fruit – Occasionally, always with protein!
In order of preference:
all berries
melons
oranges
grapefruit
tangerines
apples
Eat what is in season and local.
Coffee – Espresso or Americano’s only – preferably black - no sugar or artificial sweeteners!
ABSOLUTELY NOT!
All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)
All sugars
No Jamba juice! – too much sugar!
No Dairy (cheese/milk/butter/cottage cheese, etc)
No Mochas, No Latte, No Frappaccino’s
No Artificial Sweeteners
No potatoes, corn beans or other starchy vegetables
Now…similar to the admonition to “eat this at every meal” the “absolutely not” category means….don’t eat it! You have a month of introduction in which we will help you get your insulin levels normalized, clean up your digestive health and likely a whole slew of other considerations, all while losing fat and feeling better.
After a month you can tinker with re-introducing some of the banned foods, but you need to know that non-compliance in the first month is grounds for termination. No messing around. I have limited time and love what I do and I WILL NOT waste my efforts on someone who cannot hang in at least a month. Like I said previously, there are a slew of trainers who are fine with taking your money and allowing you to continue along with bad nutrition. Not me. You will get results; you will feel and look better. Why? Because you followed these guidelines and reaped the benefits from sound training and nutrition.
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
Just came across this great food article and shopping list from another CrossFit affiliate and trainer while on the CrossFit nutrition forum . Check it out and let me know what you think.
Shopping
I am stunned by a few facts:
1-People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandwiches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.
2-People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.
3-People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”. If you want results you need to alter what you are doing. I know this seems obvious, but apparently it is not! If you want to keep doing the same old thing join a Globo gym, don’t go (most people don’t) and keep eating what you have been eating. Wasn’t that easy?! Not surprisingly you will continue to get the same results.
4-As day follows night, eating can only follow shopping. You cannot and likely should not eat out all the time. That means you need to stock your pantry and have the vittles on hand to cook nutritious, possibly even tasty meals. Hence the handy guide that follows. You CAN do this. We have clients who are not very bright (not naming names) who do this. They are committed and will not accept failure. If they fall off the pony, they get up, catch the lil’buggar and get back on. If you are not committed to this please step away from the ride, do something else and leave this hour open for someone who will listen, grow and reap the rewards this program can offer. All right, enough finger wagging, here is your shopping guide.
Fruit & Veggies-
Trader Joes has a great selection of frozen berries and
Vegetables. Hit the farmers market and buy what is in season. Avoid bananas and other tropical fruit. Buy local. FoodMax actually has a very good produce section. I think they sell enough volume that they constantly turn the stock over. Many of the supermarkets have anemic looking produce sections…I’d swear I see the same avocado from week to week in one store. Try buying some non-traditional veggies like Napa cabbage and some other goodies. Expand your horizons for crying out loud! That said however you should ALWAYS have the following in the freezer from Trader Joes:
Broccoli, green beans, asparagus, blue berries.
TJ’s has some other frozen veggies that are good but you MUST have these on hand. You can easily throw together a meal with some meat or chicken and a half bag of these veggies. Remember the excuses above of not having enough time? Keep this stuff on hand and you will have no problems. FYI-We make random checks to peoples homes to verify veggie stocks…just kidding, but man we should!
Fresh meat-
Trader Joes is good for grass fed meat. This is your first choice with all varieties of meat. Grass fed is better than organic. Free Range chicken, wild meat if available. Conventional cuts like London broil for beef and pork loin are good options if the organic and or grass fed options are not available. The Chico State farm is an excellent source but they are only open Thursday and Friday so plan ahead. Costco has good prices and good quality. Stock up! People tend to make bad food choices when they run out. Don’t be on of “those” people.
Vegetarian? Find another trainer, I will not work with you. You won’t make progress and all we will do is argue. Someone else can take your money and watch you not make progress.
Fish and shellfish-
S & S-is the place locally.
Trader Joes (No, I do not have stock in them) has a good selection of frozen fish and shellfish. They also have a canned Wild Alaskan Salmon. Great stuff for salads. When you buy any type of salmon make sure it is WILD. “Fresh” does not mean wild. They also carry a mild sardine called “Bella Olhao”. I cannot stand other sardines. These are actually pretty darn yummy. Again great for salads, just pour in the olive oil they are packed in.
Raleys- They are another good seafood option. They carry some less popular fish like mackerel that are pretty strong tasting but amazingly nutritious. BBQ mackerel outside or your house will smell like fish for a year. Raleys on east ave. is pretty good. Notre Dame…not nearly as good.
Eggs- Omega-3 enriched only. Costco has a great deal on these and they are top quality. Trader Joes is even better! Any major supermarket carries these however.
Store Interior:
Coconut milk- If you like curries this is a great carrier. Safeway and Raleys carry a Thai brand “ Chakoh”. No idea on the pronunciation. The two Asian food stores in town carry this one as well. Just a personal favorite but any coconut is good coconut milk.
olive oil- Pacific Sun or one of the other top shelf brands will lighten your pocketbook a bunch but they are amazing. You get what you pay for with olive oils. Trader Joes has a good base model that is ~$7.99/liter. This is a good day-to-day olive oil.
Tomato paste/sauce Trader Joes to the rescue again. They have a canned marinara called “Sugo di Pomodoro”. You can pour this over any meat/veggie dish and LOVE it.
Spices- The more the better. If you do not know how to cook, learn. We have a DVD in the works. Google specific recipes, look for examples on youtube. If you MUST watch television then watch the food network…unless Battle Star Galactica is on. You MUST watch BSG.
Green tea-Any
Coffee- Raleys carries an espresso called “Café La Llave”. Buy a stovetop espresso maker from Pete’s coffee and prepare to get wired.
All Items listed below can be found at either Trader Joes, the Farmers Market or S&S produce.
seeds
nuts (raw, but not cashews or peanuts)
nut butters
organic fruit and vegetables
unsweetened coconut flakes
nut flours (almond, pecan, and chestnut)
Based on the shopping list you could probably figure out what you are supposed to eat…here is a hint: it’s not bread, rice, pasta nor potatoes. What IS on the menu? Glad you asked:
Protein - Every Meal:
Chicken – 3-4oz
Beef – 3-4 oz
Fish – 3-4 oz
Eggs – 2-3 whole eggs
Now…I’m assuming you are pretty sharp but oddly enough a few things seem to slip by people…repeatedly. When I say “every meal” I in fact mean EVERY BLESSED MEAL. This is especially critical if you are trying to lose body fat. Another frequently confused point is the topic of “protein”. If you are fighting for survival in a 3rd world country then yes, beans and rice count as protein. At NorCal S&C it most assuredly DOES NOT. You need chicken, beef, fish, pork lamb, turkey…are you picking up what I’m putting down? If you think beans, nuts or Tofu count as protein please re-read the vegetarian clause above and follow those directions appropriately.
Vegetables - Every Meal:
Vegetables – all varieties…as much as you want, especially:
Broccoli
Spinach
Kale
Cabbage
Asparagus
Onions
Tomatoes
Newsflash-More vegetables exist than those listed above, you may eat those…unless they appear on the “no-no” list below.
Fat - Every meal:
Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful
Almonds
Cashews
Pecans
Walnuts
NO PEANUTS
Avocado – ½ of medium sized one
Olive Oil – use as salad dressing – 1-2 Tbs.
Newsflash 2- Fat does not make you fat. We recommend a moderate to low carb diet. It is healthy and effective. Ask questions, check blood lipids but for crying out loud, just do this stuff for a month! Do you see ANY processed food in this? Any sugar? Trans fats? No, no and no. It’s whole, natural foods and you will thrive on it.
Fruit – Occasionally, always with protein!
In order of preference:
all berries
melons
oranges
grapefruit
tangerines
apples
Eat what is in season and local.
Coffee – Espresso or Americano’s only – preferably black - no sugar or artificial sweeteners!
ABSOLUTELY NOT!
All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)
All sugars
No Jamba juice! – too much sugar!
No Dairy (cheese/milk/butter/cottage cheese, etc)
No Mochas, No Latte, No Frappaccino’s
No Artificial Sweeteners
No potatoes, corn beans or other starchy vegetables
Now…similar to the admonition to “eat this at every meal” the “absolutely not” category means….don’t eat it! You have a month of introduction in which we will help you get your insulin levels normalized, clean up your digestive health and likely a whole slew of other considerations, all while losing fat and feeling better.
After a month you can tinker with re-introducing some of the banned foods, but you need to know that non-compliance in the first month is grounds for termination. No messing around. I have limited time and love what I do and I WILL NOT waste my efforts on someone who cannot hang in at least a month. Like I said previously, there are a slew of trainers who are fine with taking your money and allowing you to continue along with bad nutrition. Not me. You will get results; you will feel and look better. Why? Because you followed these guidelines and reaped the benefits from sound training and nutrition.
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
No More Excuses! Use It Or Lose It!
If you've been coming up with excuses lately regarding your health and exercise think again.
Only 101 Years Old
March 09th, 2008 Category: Age Related
At 101 years young, Buster Martin is busy preparing for a marathon. He certainly fits the mold of stay busy and you’ll stay young doing so. Use it or lose it.
Only 101 Years Old
March 09th, 2008 Category: Age Related
At 101 years young, Buster Martin is busy preparing for a marathon. He certainly fits the mold of stay busy and you’ll stay young doing so. Use it or lose it.
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Pre-Workout Nutrition
I've had many CrossFitters asking me what to eat before their workout. This is an important question and here's the answer. Hammer Nutritonal Products. I've used these products and many of my clients have with great results.
The product listed below "HEED" is agreat pre-workout drink. It's low in calories, fat and has only 25 g. of carbs. with only 2 g. of sugar. The carbs. are complex, low glycemic carbs. which will give you a longer lasting energy source for your workouts. No more crashing through the day or through the workouts.
If you have any questions regarding this product, other supplements of nutrition in general please send me an email.
(81361) Use this code when placing your first order.
HEED - Sport Drink
A Real Effective Sports Drink
Sports drinks have been around a long time and for many athletes they're more convenient than energy gels. Unfortunately, most sports drinks are not much more than artificially colored sugar water that does little to aid your performance and even less for your health. That is why we developed HEED as a healthy alternative for you. HEED’s subtle tasting, all-complex carbohydrate formula goes down easily and supplies you with consistent, long-lasting energy and the electrolytes you need to keep pushing the pace. Because we add no citric acid to the formula, it will not burn your throat or stomach no matter how long you drink it. HEED's sweeteners - stevia and xylitol - are actually good for you, xylitol being especially beneficial for helping promote oral health. The full-spectrum, all chelated mineral, electrolyte profile helps satisfy your body’s mineral requirements. L-Carnosine and Chromium Polynicotinate help to buffer lactic acid and support stable blood glucose levels. If you prefer sport drinks over energy gels or like to use the two together, try HEED… and find out what a sports drink done right can do for your athletic performance.
NUTRITION FACTS :
Flavors:(Unflavored, Lemon Lime, Mandarin Orange)
Serving Size - (29 g) 1 heaping scoop 67 cc scoop = 4.5 tablespoons or 13.6 teaspoons
Calories
100
Calories from Fat
0
Total Fat
0 g
Saturated Fat
0 g
Total Carbohydrates
25 g
Dietary Fiber
0 g
Sugars
2 g
Protein
0 g
Vitamin B6 (as Pyridoxine HCL)
4 mg
Sodium Chloride
62 mg
Calcium Chelate
31 mg
Magnesium Chelate
16 mg
Potassium Chelate
16 mg
Manganese Chelate
1 mg
Chromium Polynicotinate
25 mcg
L-Carnosine
50 mg
L-Tyrosine
11 mg
Glycine
31 mg
Maltodextrin, Xylitol, Natural Mandarin Flavor, White Stevia, Sodium Chloride, L-Carnosine, Glycine, Calcium Chelate, Magnesium Chelate, Potassium Chelate, L-Tyrosine, Vitamin B6, Manganese Chelate, ChromeMate® brand Chromium Polynicotinate *Mandarin Flavor
Here's a few stores in town to buy this product at or just click here to buy online .
The Run Shoppe3512 Del Prado BlvdUnit 107(239) 540-9529Send Email
Cape Coral
FL 33904
4 miles
Trikes And Bikes3451 Fowler St(941) 772-8516
Fort Myers
FL 33901-7359
5 miles
Magura Racing2029 Cape Heather Cir(239) 225-8994
Cape Coral
FL 33991
8 miles
Wooleys Bikeland Inc-1025 N Tamiami Tr(239) 997-3111
Fort Myers
FL 33903
8 miles
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
The product listed below "HEED" is agreat pre-workout drink. It's low in calories, fat and has only 25 g. of carbs. with only 2 g. of sugar. The carbs. are complex, low glycemic carbs. which will give you a longer lasting energy source for your workouts. No more crashing through the day or through the workouts.
If you have any questions regarding this product, other supplements of nutrition in general please send me an email.
(81361) Use this code when placing your first order.
HEED - Sport DrinkA Real Effective Sports Drink
Sports drinks have been around a long time and for many athletes they're more convenient than energy gels. Unfortunately, most sports drinks are not much more than artificially colored sugar water that does little to aid your performance and even less for your health. That is why we developed HEED as a healthy alternative for you. HEED’s subtle tasting, all-complex carbohydrate formula goes down easily and supplies you with consistent, long-lasting energy and the electrolytes you need to keep pushing the pace. Because we add no citric acid to the formula, it will not burn your throat or stomach no matter how long you drink it. HEED's sweeteners - stevia and xylitol - are actually good for you, xylitol being especially beneficial for helping promote oral health. The full-spectrum, all chelated mineral, electrolyte profile helps satisfy your body’s mineral requirements. L-Carnosine and Chromium Polynicotinate help to buffer lactic acid and support stable blood glucose levels. If you prefer sport drinks over energy gels or like to use the two together, try HEED… and find out what a sports drink done right can do for your athletic performance.
NUTRITION FACTS :
Flavors:(Unflavored, Lemon Lime, Mandarin Orange)
Serving Size - (29 g) 1 heaping scoop 67 cc scoop = 4.5 tablespoons or 13.6 teaspoons
Calories
100
Calories from Fat
0
Total Fat
0 g
Saturated Fat
0 g
Total Carbohydrates
25 g
Dietary Fiber
0 g
Sugars
2 g
Protein
0 g
Vitamin B6 (as Pyridoxine HCL)
4 mg
Sodium Chloride
62 mg
Calcium Chelate
31 mg
Magnesium Chelate
16 mg
Potassium Chelate
16 mg
Manganese Chelate
1 mg
Chromium Polynicotinate
25 mcg
L-Carnosine
50 mg
L-Tyrosine
11 mg
Glycine
31 mg
Maltodextrin, Xylitol, Natural Mandarin Flavor, White Stevia, Sodium Chloride, L-Carnosine, Glycine, Calcium Chelate, Magnesium Chelate, Potassium Chelate, L-Tyrosine, Vitamin B6, Manganese Chelate, ChromeMate® brand Chromium Polynicotinate *Mandarin Flavor
Here's a few stores in town to buy this product at or just click here to buy online .
The Run Shoppe3512 Del Prado BlvdUnit 107(239) 540-9529Send Email
Cape Coral
FL 33904
4 miles
Trikes And Bikes3451 Fowler St(941) 772-8516
Fort Myers
FL 33901-7359
5 miles
Magura Racing2029 Cape Heather Cir(239) 225-8994
Cape Coral
FL 33991
8 miles
Wooleys Bikeland Inc-1025 N Tamiami Tr(239) 997-3111
Fort Myers
FL 33903
8 miles
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Sunday, May 25, 2008
A CrossFit testimonial from one of our own
Hey CrossFitters,
I wanted to share this testimonial with everyone today. One of our very own CrossFitters, Julie Racicot-Taylor has an amazing testimonial I feel everyone should read. She has come such a long way in 12 months and I am extremely proud to be a part of her amazing transformation.
Congratulations on your success.
Your friend in fitness,
Jeremy Barnett, CFT
CrossFit Thoroughbreds
May 14th, 2008 Julie Racicot-Taylor’s CrossFit Testimonial
CrossFit has changed my LIFE! I’m 47 years old and I haven’t looked this good since my disco-dancing days. I have exercises consistently for 25 years using a variety of programs and diets. Prior to CrossFit, I hit the gym 4-5 days a week and my workouts ranged anywhere from cardio and Body Pump to cycling and aerobics, yet after all this, I didn’t see any changes in my appearance!
I started CrossFit May 25th, 2007 . My main goal was to get stronger and build my endurance, and if I dropped some pounds in the process, then that would just be a bonus. I had to modify most of the exercises because I wasn’t strong enough and had knee problems for years. I felt I was getting stronger everyday! And to tell you the truth, some days were overwhelming, but when I saw my appearance start to change, it just made me want to push myself more and more each day.
CrossFit started the Biggest Loser Challenge on Feb. 24th, 2008 , and I decided it was time to change my eating habits. When the nutritionist mentioned the Zone Diet in one of our group discussions, I checked the book out of the library, read it front to back and decided this was a nutritionally balanced diet that sounded good to me. The Zone Diet works on blocks of a 1:1 ratio of proteins and carbohydrates, soluble fiber and the glycemic index.
The first weigh in was after 3 weeks and I lost 7 pounds and 2.9% body fat. Four weeks later at the second weigh in; I had lost 8 more pounds and 4.1% more body fat. The final weigh in is in two weeks. For the first time, I can actually see my hips! My legs, shoulders, stomach and even my face looked so different; I was amazed every time I looked in the mirror. I had dropped from a 14/16 to a 10/12 in pants and from an XL to a medium in shirts. The diet IS obviously the push my body needed to make the CrossFit program successful.
CrossFit is an extraordinary fitness program! It has made me feel stronger and more confident about myself. Newcomers to the program should not be intimidated because CrossFit is a personal challenge. Anyone who is willing to commit themselves to this program can change their lives too!
Repsectfully,
Julie Racicot-Taylor
Julie Racicot-Taylor
May 14th, 2008
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
I wanted to share this testimonial with everyone today. One of our very own CrossFitters, Julie Racicot-Taylor has an amazing testimonial I feel everyone should read. She has come such a long way in 12 months and I am extremely proud to be a part of her amazing transformation.
Congratulations on your success.
Your friend in fitness,
Jeremy Barnett, CFT
CrossFit Thoroughbreds
May 14th, 2008 Julie Racicot-Taylor’s CrossFit Testimonial
CrossFit has changed my LIFE! I’m 47 years old and I haven’t looked this good since my disco-dancing days. I have exercises consistently for 25 years using a variety of programs and diets. Prior to CrossFit, I hit the gym 4-5 days a week and my workouts ranged anywhere from cardio and Body Pump to cycling and aerobics, yet after all this, I didn’t see any changes in my appearance!
I started CrossFit May 25th, 2007 . My main goal was to get stronger and build my endurance, and if I dropped some pounds in the process, then that would just be a bonus. I had to modify most of the exercises because I wasn’t strong enough and had knee problems for years. I felt I was getting stronger everyday! And to tell you the truth, some days were overwhelming, but when I saw my appearance start to change, it just made me want to push myself more and more each day.
CrossFit started the Biggest Loser Challenge on Feb. 24th, 2008 , and I decided it was time to change my eating habits. When the nutritionist mentioned the Zone Diet in one of our group discussions, I checked the book out of the library, read it front to back and decided this was a nutritionally balanced diet that sounded good to me. The Zone Diet works on blocks of a 1:1 ratio of proteins and carbohydrates, soluble fiber and the glycemic index.
The first weigh in was after 3 weeks and I lost 7 pounds and 2.9% body fat. Four weeks later at the second weigh in; I had lost 8 more pounds and 4.1% more body fat. The final weigh in is in two weeks. For the first time, I can actually see my hips! My legs, shoulders, stomach and even my face looked so different; I was amazed every time I looked in the mirror. I had dropped from a 14/16 to a 10/12 in pants and from an XL to a medium in shirts. The diet IS obviously the push my body needed to make the CrossFit program successful.
CrossFit is an extraordinary fitness program! It has made me feel stronger and more confident about myself. Newcomers to the program should not be intimidated because CrossFit is a personal challenge. Anyone who is willing to commit themselves to this program can change their lives too!
Repsectfully,
Julie Racicot-Taylor
Julie Racicot-Taylor
May 14th, 2008
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
Running shoes aren't weightlifting shoes!
Weightlifting Shoes: What they are, why you need them, and where to get them
(ALL LINKS ARE WORK AND FAMILY SAFE)
Why should weightlifting shoes top your equipment list? Mark Rippetoe explains:
Quote: Originally Posted by Mark Rippetoe
Shoes are the only piece of personal equipment that you really need to own. It only takes one set of five in a pair of squat shoes to demonstrate convincingely to anybody who has done more than one squat workout. A good pair of squat shoes adds enough to the efficiency of the movement that the cost is easily justified. For anywhere from $50 to $200 for the newest Adidas weightlifting shoes, a pair of proper shoes makes a big difference in the way a squat feels. Powerlifting squat shoes have relatively flat soles, and Olympic weightlifing shoes have a little lift in the heal that makes it easier to get the knees forward just in front of the toes. Your choice will depend on your squatting style and your flexibility. Most squat shoes have metatarsal straps to increase lateral stability and suck the foot back into the shoe to reduce intra-shoe movement. But the main feature of a squat shoe is heel compressibility. The drive out of the bottom starts at the floor, where the feet start the kinetic chain. If the contact between the feet and the floor is the squishy gel or air cell of a running shoe, a percentage of the force of the drive will be absorbed by the compression of the cell. This compression is fine for running, but when squatting it reduces power transmisison efficiency and prevents foot stability. Unstable footing interferes with the reproducibility of the movement pattern, rendering virtually every squat a whole new experience and preventing the development of good technique. Squatting in running shoes is like squatting on a bed. Many people get away with it for years, but serious lifters invest in squat shoes. They aren't that expensive, especially compared to brand new name brand athletic shoes, and they make a huge difference in the way a squat feels.
(Thanks to Farley1324 for the quote.) And this statement isn't limited to the squat, but applies to any standing barbell movement, be it of the Olympic or Power variety.
Click below to continue reading and learn what shoes to wear to improve your weightlifting exercise performance.
http://www.board.crossfit.com/showthread.php?t=31814
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
(ALL LINKS ARE WORK AND FAMILY SAFE)
Why should weightlifting shoes top your equipment list? Mark Rippetoe explains:
Quote: Originally Posted by Mark Rippetoe
Shoes are the only piece of personal equipment that you really need to own. It only takes one set of five in a pair of squat shoes to demonstrate convincingely to anybody who has done more than one squat workout. A good pair of squat shoes adds enough to the efficiency of the movement that the cost is easily justified. For anywhere from $50 to $200 for the newest Adidas weightlifting shoes, a pair of proper shoes makes a big difference in the way a squat feels. Powerlifting squat shoes have relatively flat soles, and Olympic weightlifing shoes have a little lift in the heal that makes it easier to get the knees forward just in front of the toes. Your choice will depend on your squatting style and your flexibility. Most squat shoes have metatarsal straps to increase lateral stability and suck the foot back into the shoe to reduce intra-shoe movement. But the main feature of a squat shoe is heel compressibility. The drive out of the bottom starts at the floor, where the feet start the kinetic chain. If the contact between the feet and the floor is the squishy gel or air cell of a running shoe, a percentage of the force of the drive will be absorbed by the compression of the cell. This compression is fine for running, but when squatting it reduces power transmisison efficiency and prevents foot stability. Unstable footing interferes with the reproducibility of the movement pattern, rendering virtually every squat a whole new experience and preventing the development of good technique. Squatting in running shoes is like squatting on a bed. Many people get away with it for years, but serious lifters invest in squat shoes. They aren't that expensive, especially compared to brand new name brand athletic shoes, and they make a huge difference in the way a squat feels.
(Thanks to Farley1324 for the quote.) And this statement isn't limited to the squat, but applies to any standing barbell movement, be it of the Olympic or Power variety.
Click below to continue reading and learn what shoes to wear to improve your weightlifting exercise performance.
http://www.board.crossfit.com/showthread.php?t=31814
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
AWESOME Testimonial from Erika Kiss
Hey CrossFitters,
More and more people are starting to understand and believe in the potent power of CrossFit training. Here's another Crossfit testimonial from our very own Erika Kiss.
CrossFit works! Plain and simple. My name is Erika and I have been training with CrossFit for almost 9 months. I can honestly say that even though I’ve always trained one way or another, ever since I started doing CrossFit, I started to see my significant transformation. My arms became more defined; my abs became more defined and I was becoming stronger and stronger as the weeks were going by. I feel better and healthier than I ever felt, and I have more energy.
One of the best things about this program is that it's always something new and challenging. I have to be honest, the first couple of weeks were not easy, it still isn’t, after 9 months, but when you start seeing changes in your body and appearance, it is all worth it. Another thing that I noticed was, that people who saw me fairly often were constantly telling me that I look better and healthier, and they were asking me if I was doing anything different than my normal routine. The only thing that I was and I’m still doing is CrossFit.
As far as my diet goes, it is nothing special, I definitely eat more than I used to, but my diet is based on lean protein, vegetables and complex carbs. Trying to stay away from sugar (although I love sweets, I know this is a big thing, especially for women, we seem to like sugar more than guys).
Before I started CrossFit, I was in the gym at least 4-5 times a week, doing cardio and strength training, I was in pretty good shape, but I never really saw any changes in my appearance, so this is why I can say from personal experience that although it is hard work, it is fun, challenging and makes you realize that your body is able to do more than you actually think it can.
I know there are a lot of people that just joined or are thinking about joining the CrossFit team, my only advice is to do the best you can, have fun, challenge yourself and build some strength and endurance while you’re doing it. It really works!
Sincerely,
Erika Kiss
May 15th, 2008
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
More and more people are starting to understand and believe in the potent power of CrossFit training. Here's another Crossfit testimonial from our very own Erika Kiss.
CrossFit works! Plain and simple. My name is Erika and I have been training with CrossFit for almost 9 months. I can honestly say that even though I’ve always trained one way or another, ever since I started doing CrossFit, I started to see my significant transformation. My arms became more defined; my abs became more defined and I was becoming stronger and stronger as the weeks were going by. I feel better and healthier than I ever felt, and I have more energy.
One of the best things about this program is that it's always something new and challenging. I have to be honest, the first couple of weeks were not easy, it still isn’t, after 9 months, but when you start seeing changes in your body and appearance, it is all worth it. Another thing that I noticed was, that people who saw me fairly often were constantly telling me that I look better and healthier, and they were asking me if I was doing anything different than my normal routine. The only thing that I was and I’m still doing is CrossFit.
As far as my diet goes, it is nothing special, I definitely eat more than I used to, but my diet is based on lean protein, vegetables and complex carbs. Trying to stay away from sugar (although I love sweets, I know this is a big thing, especially for women, we seem to like sugar more than guys).
Before I started CrossFit, I was in the gym at least 4-5 times a week, doing cardio and strength training, I was in pretty good shape, but I never really saw any changes in my appearance, so this is why I can say from personal experience that although it is hard work, it is fun, challenging and makes you realize that your body is able to do more than you actually think it can.
I know there are a lot of people that just joined or are thinking about joining the CrossFit team, my only advice is to do the best you can, have fun, challenge yourself and build some strength and endurance while you’re doing it. It really works!
Sincerely,
Erika Kiss
May 15th, 2008
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
MOTIVATED PEOPLE ONLY!!
Hey CrossFitters,
Today we talked alot about motivation, power output, consistency and giving 100% each time we workout. I know everyone tried hard today and I feel everyone gave me 100% effort.
Excellent job!!
I found this online today and thought it was great motivation for myself and everyone in the the CrossFit group. It's brutal, to the point but truthful.
Let me kow what think of it,
Jeremy Barnett, CFT
CrossFit Thoroughbreds
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Today we talked alot about motivation, power output, consistency and giving 100% each time we workout. I know everyone tried hard today and I feel everyone gave me 100% effort.
Excellent job!!
I found this online today and thought it was great motivation for myself and everyone in the the CrossFit group. It's brutal, to the point but truthful.
Let me kow what think of it,
Jeremy Barnett, CFT
CrossFit Thoroughbreds
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
Never limit your ability to succeed!
Hey CrossFitters,
Never let age be your limiting factor for success. Barbara Boyer recently competed in the Master's Weightlifting Championships April 4-6 in Savannah, Ga.
Boyer won the gold medal in her age group and weight class and the best lifter award in her age group. Boyer's six-for-six lifting performance with final lifts of 40kg. Snatch and 55kg Clean & Jerk, for a total of 95kgs., set nine National Master's records.
This was Boyers' seventh National gold medal, which made her eligible to be inducted into the National Masters Weightlifting Hall of Fame. Boyer's induction will take place at the banquet following next years' National competition which will be held in El Paso, Texas next April.
Boyer began Olympic-style weightlifting when she was nearly 58 years old. Before that, she had been going to the gym and doing general conditioning for about 4 years. That's' when she started weight strengthening because of shoulder (rotator cuff) problems. She had never gone to a gym before, so that was a big step for her!
Boyer, who was wintering in Ft. Myers, Fl. self trained at the Fitness Advantage gym with the aid and support of Jeremy Barnett of CrossFit Thoroughbreds now located at The Training Ground in Ft. Myers, Fl. After a brief rest period, Boyer will continue to train for competition this fall.
Boyer is proof that age doesn't need to be a limiting factor. No matter what your age is strive to improve your health and lifestyle and success will be yours!
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CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
http://www.cf-tb.com/
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
http://us.f636.mail.yahoo.com/ym/Compose?To=crossfittb@yahoo.com
A physical and mental journey
Dear CrossFit Ladies-
I have been exercising off and on for many years, and when I joined Fitness Advantage my intention was to continue that trend. I noticed a sign up sheet for CrossFit Thoroughbreds there- it read, ‘Extreme Fitness for Extreme People’ which sounded much like myself…I can get extreme at times! I decided to give it a try. That was a year ago. What ensued was, and still is, a physical and mental journey that has changed my life.
Kettlebells, dead lifts, pull ups, push ups…. all of these things, and much more- quickly became a normal part of my mornings. Let me be clear here- I was excited but scared, nervous, apprehensive, and adventurous all at the same time. It took four weeks just for my body to quit hurting everyday! But then, right around that same time, I started to see changes…. changes that I really liked. My hips and behind became smaller and tighter; my shoulders looked a little nicer- and from that point, by body has been changing in some area. Trust me- there were mornings when I said, ‘What was I thinking?’ or ‘No way am I doing that!’. A few explicative choices even slipped out (still do) when my body was being asked to do things I never thought possible. I have lost sleep over Murph. I have prayed over the 5K race. But I have also felt a sense of satisfaction that is second to none. I have bragged (only slightly) to my fiancé about dead lifts, squats, and thrusters and loved every minute of it. He’s used to it now. Finally, I am in the absolute best shape I have ever been in my life. Enough said. I’m pretty cool with that!
There are days when I am not pleased, when I feel ‘thick’ or ‘heavy’… I am the hardest on myself! For more than a year now, CrossFit has always been able to pull me out of that place. It is usually a diet issue, not exercise. I admit: I occasionally double train in a day, adding more cardio- I can get a little freakish. At the end of the day, however, CrossFit alone continues to be the best fitness program I have ever experienced.
It took me a while to realize how important nutrition’s role is in this scene-and my diet has been ever evolving for a year now. I finally see that my hard work in the gym can only be recognized with as much attention to diet. Sugar and simple carbohydrates are a bare minimum- girls, this also means cocktails. A few drinks occasionally? Sure. A few every night and weekend? Nope. Protein, vegetables, and complex carbohydrates are my new best friends. And, by the way, I simply love to eat. It is a joy to eat healthy, whole foods. Never before have I understood the principles and properties of clean eating and what it can do for one’s body. Never before did I know that eating clean can, and does, taste good. I would encourage anyone to try it at whatever level you can muster.
I say all of these things to close with this: you will get out of CrossFit what you put into it. Only you can take it to whatever level it needs to be for you to accomplish what you need as an individual. Take a stand for yourself and enjoy it…it is so worthy!
Sara Hatton
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
I have been exercising off and on for many years, and when I joined Fitness Advantage my intention was to continue that trend. I noticed a sign up sheet for CrossFit Thoroughbreds there- it read, ‘Extreme Fitness for Extreme People’ which sounded much like myself…I can get extreme at times! I decided to give it a try. That was a year ago. What ensued was, and still is, a physical and mental journey that has changed my life.
Kettlebells, dead lifts, pull ups, push ups…. all of these things, and much more- quickly became a normal part of my mornings. Let me be clear here- I was excited but scared, nervous, apprehensive, and adventurous all at the same time. It took four weeks just for my body to quit hurting everyday! But then, right around that same time, I started to see changes…. changes that I really liked. My hips and behind became smaller and tighter; my shoulders looked a little nicer- and from that point, by body has been changing in some area. Trust me- there were mornings when I said, ‘What was I thinking?’ or ‘No way am I doing that!’. A few explicative choices even slipped out (still do) when my body was being asked to do things I never thought possible. I have lost sleep over Murph. I have prayed over the 5K race. But I have also felt a sense of satisfaction that is second to none. I have bragged (only slightly) to my fiancé about dead lifts, squats, and thrusters and loved every minute of it. He’s used to it now. Finally, I am in the absolute best shape I have ever been in my life. Enough said. I’m pretty cool with that!
There are days when I am not pleased, when I feel ‘thick’ or ‘heavy’… I am the hardest on myself! For more than a year now, CrossFit has always been able to pull me out of that place. It is usually a diet issue, not exercise. I admit: I occasionally double train in a day, adding more cardio- I can get a little freakish. At the end of the day, however, CrossFit alone continues to be the best fitness program I have ever experienced.
It took me a while to realize how important nutrition’s role is in this scene-and my diet has been ever evolving for a year now. I finally see that my hard work in the gym can only be recognized with as much attention to diet. Sugar and simple carbohydrates are a bare minimum- girls, this also means cocktails. A few drinks occasionally? Sure. A few every night and weekend? Nope. Protein, vegetables, and complex carbohydrates are my new best friends. And, by the way, I simply love to eat. It is a joy to eat healthy, whole foods. Never before have I understood the principles and properties of clean eating and what it can do for one’s body. Never before did I know that eating clean can, and does, taste good. I would encourage anyone to try it at whatever level you can muster.
I say all of these things to close with this: you will get out of CrossFit what you put into it. Only you can take it to whatever level it needs to be for you to accomplish what you need as an individual. Take a stand for yourself and enjoy it…it is so worthy!
Sara Hatton
CrossFit Thoroughbreds "Xtreme Fitness 4 Xtreme People"
www.cf-tb.com
239-851-3940
Jeremy Barnett, ISSA-CFT, Founder
crossfittb@yahoo.com
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