THE WORD OF GOD
Deuteronomy 10:12
“And now, Israel, what does the Lord your God require of you? He requires only that you fear the Lord your God, and live in a way that pleases him, and love him and serve him with all your heart and soul.
GYM NEWS
Happy Birthday Krissie, we pray that the Lord blesses you with a very succesful and prosperous year. Have a great weekend and enjoy your special day.
MOBILITY
THE WORD OF GOD
James 1:2-3
Dear brothers and sisters,when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow.
GYM NEWS
MOBILITY
THE WORD OF GOD
Deuteronomy 30:6
“The Lord your God will change your heart and the hearts of all your descendants, so that you will love him with all your heart and soul and so you may live!
GYM NEWS
“Change has a bad reputation in our society. But it isn’t all bad — not by any means. In fact, change is necessary in life — to keep us moving … to keep us growing … to keep us interested . … Imagine life without change. It would be static … boring … dull.”
— Dr. Dennis O’Grady
in Bottom Line – Persona
As some of you have seen we have made some changes in the gym lay out, our blog and our new Zen Planner scheduling system. As the quote above states. Change keeps us moving, change keeps us growing and change keeps us interested. We all want and need change in our life, in order to be better, to be stronger, to be happier and to live life in victory. We aspire to be the best we can in all that we do, when we decide to change, we make the choice to move from one stage of life into another. In order for us to continue to grow as trainers and as a competitive business we understand we need to make some changes, in order to provide a better service, more quality equipment and gym events , we must change. Come July 1st our pricing is going to change, for new members only. All existing members will be grandfathered in to Zen Planner with the current rates. If you are a current member and you become inactive for 30 days, you will start as a new member at the new price. We apologize for the inconvenience but this is part of change in order to grow as a business. This being said we have a little over a week, so get all your friends and family at the current rate. Remember we honor and reward referrals.
In case you haven’t noticed, you will now find some new links on our blog.
Transformation: In this link you will see some before and after pictures of some of our athletes. Come check it out and see how hard work, discipline and dedication will give you the results you want. (Also if you have a transformation photo, please email it to us so we can add you to our page)
Member Login: Under this link you will be able to login to Zen Planner to schedule your classes or pay monthly dues.
(We noticed some of you may be having some trouble scheduling classes, if you have any trouble please send us an email.)
XWOD
In case you needed some direction when it comes to KB Clean and Jerks.
KB Clean and Jerk 3-3-2-2-1 [each arm] [Progressive]
Power Step Box Jump 2-1-2-1-2
-5 minute rest-
MET-CON
3 Rounds for time:
10 Push-ups with both hands on plate
10 Front Squats (95/65)
10 Push Press
10 Calorie Row
10 Hang Snatches
MOBILITY
THE WORD OF GOD
Ephesians 2:8
God saved you by his grace when you believed. And you can’t take credit for this; it is a gift from God.
GYM NEWS
So many times we see some people cheat themselves, either cutting reps, using lighter weight, or performing a movement without executing full range of motion. Cutting reps, cutting full R.O.M, or cutting your weight is only sacrificing your gains for a faster time, this only hurts you. A faster time doesn’t make you a beast, and it doesn’t make you stronger. It may look good on the leader board. But let’s be real, you aren’t here to be at the top of the leader board. You are here to get stronger, get faster, get leaner and live a healthy lifestyle. I think it is funny because I will see people post their times on Facebook about how tough this WOD was and how they crushed it, just to boast about themselves and get paraded on by their friends. I think it is all good if you do that, but if you do. Have some integrity and be honest, share how some reps were cut and how a lower weight was used and how you didn’t squat below parallel on the thruster, the squat or the wall ball. We do the workouts ourselves so we have a pretty good idea of how long a WOD takes with RX weight, and we can also recognize how many times an athlete takes rests during the workout. If indeed you are that beast, I will be the first one to pump you up and give you recognition. Our job is to help you get stronger, we want everyone to succeed and reach their goals. Just because we correct you on your form or tell you to lower your weight, doesn’t mean we don’t like you. Your safety is what matters most. So when we recognize you could potentially hurt yourself or someone else, we will correct you or tell you to drop to a lower weight. If this post speaks to you, don’t get offended. Just know that we care about you and only want the best for you. We know everyone is here because they want to get strong, but most importantly live a healthy life and feel amazing. So don’t cut yourself short.Be accountable for your training. Give it your best, come in and leave it all here. Take authority of the workout and get your results. It takes hard work, dedication, consistency, discipline and integrity to succeed.
Other news.
Most of you have noticed that we have been adding a mobility video to our blog. Please watch these videos and implement them. We cannot stress enough how important it is for you to stretch and work on body maintenance. We will always do a little bit of mobility and stretching before a class. But that is not enough; it is your responsibility to work on your body. If you know you have an injury or have some pain, really make an effort to stretch and work on your mobility. Also make sure to ask us what you can do to help with your recovery. Flexibility is a key element to getting stronger and very important for your recovery. Make sure you schedule rest days accordingly and don’t overdo your body. Always listen to your body.
XWOD
When you Strict Press…PUSH FAST!!!
Strict Press 3-3-3-2-2-1 [Progressive]
50M Prowler Push 2-1-2-1-2-1
-5 to 10 minute rest-
MET-CON
For Time:
Run 1200M
-3 Rounds-
10 Overhead squat 95/65
12 Sumo deadlift high pull
MOBILITY
THE WORD OF GOD
Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them.
GYM NEWS
XWOD
Hang Power Clean 2-2-2-2-2 [Linear @ 65% 1RM]
50 Meter Sprint 2-1-2-1-2
5 minute rest
MET-CON
For Time:
50 Double Unders
20 Power Cleans (135/95)
20 Toes 2 Bar
50 Double Unders
10 Power Cleans
15 Toes 2 Bar
50 Double Unders
5 Power Cleans
10 Toes 2 Bar
MOBILITY
The Word of GOD
1 Chronicles 22:13
For you will be successful if you carefully obey the decrees and regulations that the Lord gave to Israel through Moses. Be strong and courageous; do not be afraid or lose heart!
Gym News
Workout of the Day
WARM UP
3 Rounds
5 Pull Ups
10 Abmat Sit Ups
5 Broad Jumps
10 Hollow Rocks
SKILL
10 x 100 Meter sprint
Rest 1 Min
CONDITIONING
3 Rounds for Time
50 Double Unders
20 Air Squats
15 Toe 2 bar
10 Burpees
The Word of GOD
2 Corinthians 1:6
Even when we are weighed down with troubles, it is for your comfort and salvation! For when we ourselves are comforted, we will certainly comfort you. Then you can patiently endure the same things we suffer.
Gym News
Workout of the Day
SKILL
Handstand Walk x 10-15 meters
Double-Unders x 50 reps
CONDITIONING
Three rounds for time of:
50 Kettlebell Swings (53/35 kg)
25 Pull-Ups
then
30 Handstand Push-Ups
The WORD of GOD
Romans 15:13
I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. Then you will overflow with confident hope through the power of the Holy Spirit
Box Jumps: Good or bad for Your Achilles
A growing number of CrossFit coaches are programming only “jump up-step down” box jumps in their training sessions. Why? Achilles tendon tears happen way too often in high-rep box jump sessions, making it one of more dangerous exercises in CrossFit – especially if you are a guy. The male to female ratio for Achilles tendon rupture varies between 7:1 and 4:1 across various studies.
Step down vs. Jump down
The jump up-jump down method in my opinion should really be reserved for those looking to be competitive in the sport of CrossFit and even at that, should possibly be saved for game day performances.
This method trains the explosive component of the movement that is the hallmark of the box jump. While providing the power and coordination of the jump, it also minimizes the risk on the descent back to the ground. It lacks some of the coordination and agility of our final option, the super speedy jump up-jump down version of the movement. This type of box jump is by far the fastest and I believe has the most potential to train the physical abilities that we are shooting for on the box jumps. It also has the most inherent risk due to the potential to get out of control and due to the rapid and forceful stretch/contract sequence in the calves and Achilles during the quick bounce off the ground.
I believe that the jump up-step down provides the most training effect while minimizing risk. The jump up-jump down method in my opinion should really be reserved for those looking to be competitive in the sport of CrossFit and even at that, should possibly be saved for game day performances.
Most of these [injuries] are probably occurring at the point at the bottom of the jump down when the tendon becomes the most stretched and then is forced to contract for the next jump.
How did I come to this opinion? There have been enough people who struggle with the coordination of the jump up-jump down method and rake shins, twist ankles, hurt knees etc… After seeing a few box jump injuries in my career, I have been doing my own informal research and have heard of enough other athletes getting some torn Achilles injuries that seem to have connection between the jump down method and this particular injury. Most of these probably occur at the bottom of the jump down when the tendon becomes the most stretched and then is forced to contract for the next jump.
Let’s just be smart about what we do “for time.” Box jumps by themselves are awesome. There is almost no better way of building speed and power. But as soon as you turn them into a contest it can go bad real quick me. Let’s just say if you love your Achilles, step off the box!
Workout of the Day
STRENGTH
15 min to find a 1RM Snatch
CONDITIONING
10-9-8-7-6-5-4-3-2-1 Front Squat
10-20-30-40-50-60-70-80-90-100 Double Unders
Paleo Cuban Pork Tenderloin
Have you ever tasted this super special, amazingly yummy sandwich called The Cuban? It’s a toasted sandwich with honey mustard, pickles, ham, pork loin and swiss. We have been to Miami and tried to source the best Cuban sandwich we could find…and we have also frequented Publix supermarket for its Cuban sub as a meal in a hurry–when we thought whole wheat bread and juice were healthy. Well….here is our version, sans bread and tons of sugar. We wanted to call this “Pork Three Way” since we’ve got a pork tenderloin stuffed with ham and seared in bacon fat…but we’ll just stick with Cuban to be P.C. We served this with sweet potatoes we had previously roasted, scooped out the insides and put in the freezer. Just add some cinnamon and orange zest and nuke in the microwave to re-heat.
Ingredients
Method
Get your oven to 450ºF.
Look at your pork and you’ll likely see a sliver of skin that’s silver in color. That’s called the “silver skin” …it should be removed with your knife. Don’t worry about all the fat, that will cook away, but DO DO DO remove the silver skin. Salt and pepper both sides of the pork.
Mix together the honey and mustard in a small bowl.
This is the easy part, in whatever fashion you’d like, layer the ham, cheese and honey mustard into the pork loin. When you’ve gotten about half way through, add the pickle slices (going long ways). Make sure to put the pickles long ways so when you slice the meat, you get a little bit in every bite. I suggest putting the pickles in half way through the stuffing process because otherwise it’s likely to cause the pork loin to be over stuffed and not roll up properly. Once you’re finished, roll the pork up. Using about 4 pieces of butcher’s twine, tie the pork together–don’t worry about the ends.
Sear the pork loin over medium high heat (in an oven safe pan) in a bit of fat, until you see a nice brown crust on both sides. Stick the pan in the oven and cook until the center of the pork loin measures 140ºF– about 25 minutes. Let it rest for around 10 minutes, then slice and serve. You may want to make another batch of honey mustard to serve as a dipping sauce.
***courtesy of http://www.health-bent.com/pork/cuban-pork-tenderloin***
Verse of the Day
Psalm 55:22
Give your burdens to the Lord, and he will take care of you. He will not permit the godly to slip and fall.
Workout of the Day
STRENGTH
4 Sets of
10 Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead
10 Knee to Elbow
MET-CON
4 Rounds for Time
10 Plate Push Press (45/25 #)
20 Box Jumps (24″/20″)
30 Double-Unders
CrossFit My Heart 