New shirts?

Special gift offer from CrossFit Lifesport

Happy holidays from CrossFit Lifesport! 
   Ever tried to explain what CrossFit is to someone? fun huh. Well until 12/31/10 i am offering 5 saturday classes for $40. Stop trying to explain CrossFit and instead bestow the gift of elite fitness to someone you care about this year. We all know it has to be experienced to gain a full understanding!
    These 5 visits can be redeemed any time and can even be shared! Thats $8 per workout down from the usual $10. And as always for those who have never tried CrossFit, the first visit is totally free!

Interested?  call 419-450-9056 or hit me with email 

cheers!   :)

TO ALL MEMBERS: renting cabins for 6/4 warrior dash...

...need to know asap who wants to chip in on cabin so we can reserve it.  It'll be around $100 per person for both nights.

Warrior Dash in Logan, OH 6/4/11

http://www.warriordash.com/ ...This will be an official CrossFit LifeSport function and should be alot of fun! Registration is happening now and thus far Kim and i are the only ones signed on. If you are interested in racing at the same time as Kim and I, you need to register soon. Also, after 12/31/10, the price goes up. Members let me know so we can coordinate sleeping and eating arrangements.

You can’t beat our Saturday Classes

Just too much fun to be had today. Lots of new people experiencing CrossFit for the first time.  If you haven’t been to a Saturday Class yet check out the Holiday Special Below.

CrossFit LifeSport Holiday Special
5 Saturday Classes for $40.  Buy one for Yourself, Spouse, Family, Friends this is the Gift that keeps on giving.  Todd is only selling these till 12/23/10.  The New Year is right around the corner, beat the rush and signup now.

saturday 12/4

"TABATA THIS!" this saturday beginning at 11am! CrossFit LifeSport 837 N. Summit - downtown Toodely-do. FREE to those who have never tried CrossFit.


Come on out and play and laugh with us while you get in better shape, expand your fitness IQ, and perhaps meet our pal Mr. pukie!

Black friday challenge

5000k row   :)

Free CrossFit intro Saturday recap

Tip of the hat to Becky for coming out and doing quite well (8 rds +) at "Cindy" saturday! Not a bad start and complimented all the PR's set by our other athletes... Julie and B-ray got 18 rds +!!

Robb Wolf

So if you are serious about your health, wellness, and living life to the fullest, i strongly recommend reading "The Paleo Solution" by Robb Wolf.  It is hereby added to the required reading list for CrossFit LifeSport.

Welcome to monday!

No rest for the best!! Fresh off of triumphant 2000m rows last week Heavy deadlifts followed by Fran today... Game on!

Holy cats!

Awesome day of 2000m rowing!  Congrats to Nicole, Phil, Bri, Carl, Me (lol) and Gumby on new PR's!

Saturday Class Recap

Great Class today.  Can you say TABATA.

Check out today’s pics

		Crossfit 11/6/10 - Tabata VIEW SLIDE SHOW DOWNLOAD ALL

filthy-fifty today!

Happy birthday Phil Baskey!

story of "FRAN"

http://journal.crossfit.com/2009/12/the-story-of-fran.tpl

Autumn motivation

Fall is here and the time is NOW to begin keeping off the winter fat. Everyone seems to find false or at least temporary motivation in January. People who really want to get in the best shape of their lives begin on a Tuesday morning in October and stick with it. I can motivate and coach you but you have to get yourself here. FREE CrossFit class at Lifesport Fitness every sat. @noon - CrossFit: Forging Elite Fitness

hi!

"shake weight", "it works!" and all other BS supplements/gimmicks in the fitness industry are numerous! There is no easy push-button answer. Any great achievement requires diligence, persistance, and work. At CrossFit LifeSport i only accept people who are ready to do something special. And every saturday at noon i offer a free class to whomever might think they are ready to try CrossFit.

Paleoness

http://www.prweb.com/releases/2010/09/prweb4570894.htm

Sumo-deadlift high-pull (SDHP)

Ok from here on out all SDHP's are pulled only to the pecs... or nipples whatever you like  :)

new books and FREE saturday workouts

Just recieved 2 new books in the mail today and i am all excited to get my nerd on later and just read with reckless abandon :)  The new one is the soon to be best-seller by my mentor and friend, Robb Wolf, 'the paleo solution: the original human diet and the other is the mindblowing classic by T.S. Wiley 'Lights out'.  I highly recommend both to ALL of my athletes and anyone for that matter.
  Our fun saturday workouts continue at noon every saturday and they are FREE of charge for those trying CrossFit for the first time. Also, 11:00 AM weekday classes are no longer offered.

Last week was an awesome week but that was last week... let's roll on and continue to blast through to new PR's!

i like this...

http://www.crossfitmom.com/

To all lifesport athletes:

Help me out here. My personal goal is to get each of you to actually bring in 2 weeks of filled out lifesport checklists so as a coach i can get a better feel for where you all are in the world of nutrition.
  c'mon 2 weeks by halloween - easy right? ;)

Had so much fun friday...

...thats we are going to extend the weekend hours to sunday from noon-4:00

Greek festival all day party saturday!

The boys and i will be at the gym all day saturday for the greek fest right next door!  i have music, beer and a grill so bring any food you may want, get a kickass workout and then hangout in an unusual atmosphere for CrossFit... laid back.  :)

Julie kicking ass!

This message was sent from a blackberry.

Free saturday CrossFit

You have one life and one body. Why waste your time with second-rate fitness programs? Does your current fitness program even bother to DEFINE "fitness"? CrossFit does. How can one improve something before a clear definition is formed? I offer a FREE saturday noon CrossFit intro (837 N. summit 450-9056) for those who are serious about improving their fitness and athleticism. CrossFit: learn, practice, and excel!

Saturday’s Work was Wicked Awesome!

Tabata This in Full Effect>  Congratulations to Al, Bri, and Sven who all scored a great score of 47.  Check out our pictures and video from the workout.  If you haven’t experienced a Saturday workout you are really missing out, it is a blast and the people couldn’t be better.  Good Times:)

View Full Album

Which Todd is the best Todd?

Hello CrossFit LifeSport Community as I continue to try and improve our website it has been brought to my attention that the picture of Todd on the coaches page is not that great (putting all jokes about Todd’s actual appearance aside.)  So I am going to post several pictures of Todd over the next couple days and your job is to let me know which one you like the best.  Thanks All

View Full Album

The Dudes

Phil’s Kick Ass Corner

I am back and I am ready to continue the Ass Kicking.  First I read an excerpt from the Whole 9 Life website that was titled “Tough Love”  They talk about a 30 day Paleo diet  and the excuses we make.  It really made me look at myself and I think it helped, so I thought I would share.

Tough Love

1. It is not hard.  Don’t you dare tell us this is hard. Giving up heroin is hard. Beating cancer is hard.  Drinking your coffee black.  Is. Not. Hard. You won’t get any coddling, and you won’t get any sympathy for your “struggles”.  Because if we (Dallas and Melissa) can do this while living out of a car on our road trip,  relying on a restaurant or a cooler for 90% of our meals, while constantly socializing for business, YOU HAVE NO EXCUSE. It’s only thirty days, and it’s for the most important cause on earth – the only physical body you will ever have in this lifetime. So suck it up and join us.

2. Don’t tell us you “slipped”. Unless you physically tripped and your face landed in a box of Krispy Kremes, you DID NOT SLIP. You made a choice to eat something of poor quality. It’s always a choice, so do not phrase it as if you had an accident.  Commit here, 100%, for the full 30 days, or go somewhere else.
Phil – This one hit hard, I don’t know how many times I have said this, ouch.

3. You never, ever, ever HAVE to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your Mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company outing or the Fourth of July does not mean you have to eat anything.   It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 10th grade.

"monkey shoes" no more?

http://money.cnn.com/2010/08/13/smallbusiness/vibram_fivefingers/

One of my favorites sites

http://ecco.vub.ac.be/?q=node/127

Disclaimer to would-be supplement salespersons

DISCLAIMER: i am acutely aware of the vast amount of Bullshit floating around in the fitness industry and my bullshit-o-meter is at full tilt right now because there are so many desparate people that will sell whatever unscrupulously. usually the people actually doing the selling are victims of said bullshit with no solid background in science which would allow them to understand how bullshitty there bullshit is.

12 ways CrossFit has changed my life

...testimonial by an athlete from CrossFit Fort Vancouver - winners of the CrossFit games affiliate cup 2010

12 Ways CrossFit Has Changed My Life




by Peggy Rollens



During the Academy, Adam told me that I was the “Anti-CrossFit” because my idea of a good workout was to go long and steady, and my diet consisted mainly of carbohydrates with little protein. I was so uncoordinated that I couldn’t even do an air squat right! Well, since the Academy, I can honestly say that CrossFit has changed my life. Here’s how…



1.My husband’s new nickname for me is “Pineknot.”

2.I no longer tell myself that I can eat whatever I want as long as I’m working out and not gaining weight. I now carry around a package of beef jerky in my purse and occasionally eat my spaghetti sauce over cauliflower instead of pasta. (I’m still trying to learn to eat vegetables for breakfast!)

3.When I’m doing work around the house, I now try to use my left arm as much as possible because I know it’s weaker than my right.

4.I still don’t have any tattoos, but I am kinda proud of the calluses on my hands and the scars on my shins from missed box jumps.

5.I’m vain now about my arm muscles. People often stop me in public and ask where I work out. One woman pointed to my arms and asked, “Are you a runner?” I think I must have looked at her like she was crazy.

6.I never knew how much more difficult it is to do a sit-up with your legs butterflied. After decades of trying different styles of sit-ups, finally, one that’s actually effective!

7.In high school, one of my track teammates told me that I had “sausage” legs because my quads were relatively big for a distance runner. Now I’m not as self-conscious about my “sausage” legs–if I had “bird” legs, I wouldn’t be able to squat as much weight!

8.I can do stuff now I was never able to do as a kid: climb a rope, hang from a bar, and jump rope. The saying that you can’t teach an old dog new tricks is wrong!

9.I never knew that giving a challenge a name like “Fran” or “Annie” can turn exercise into a motivating personal vendetta.



10.I’ve remembered that it’s important to keep heroes in mind and to help the less fortunate, and how exhilarating it is to be part of a team.



11.I can’t believe what I’ve achieved in a year at CrossFit Fort Vancouver. I may not be Navy Seal material, but sometimes I sure feel like a Navy Seal.

12.I’m actually kind of excited now to turn 50. Four and a half years and counting! Just enough time to dial in my double-unders!

inspiration

Enlarge image



"Carole Clark, age 52, pole vaulting at Wautoma high school in Wisconsin, this July. Carole who is the head varsity girls' coach, also coaches the vaulters on the team, both boys and girls. Because of CrossFit, she is able to try vaulting herself, something she didn't even do until after age 50."

10 ways to be a better CrossFitter

http://www.crossfitsouthbay.com/wordpress/wp-content/uploads/2010/01/358.jpg

i ate gluten 1 day last week...dammit!

last week my checklist was as follows... 8, 9, 10, 9, 8, 7, and a bloody 7 on gluten sunday. i felt a bit physically ill afterward too - a common reaction for people who have remained gluten free for a spell.
  Weekends are definately harder where gigs and parties abound. Uusually hungry after 4-5 hours of playing the bass and the 3am options aren't exactly favorable to my chosen eating style! However with some better planning i think i shall overcome.

Rawk on!

-Todd

Everyone is attacking the workout today !!

doing the "Daniel" today and i love the vigor... people are really getting after it!

Thanks to our rep from the LAPD for helping to motivate everyone and btw getting a new PR --- 2 minutes faster than his best "Daniel"!

Great Chipper Today!

Great job today.  We had a visitor today that really pushed us to do better.  Welcome Josh from CrossFit Laverne. 3-2-1 GO!

Beverages anyone?

http://health.yahoo.net/experts/eatthis/6-beverage-industry-secrets-they-dont-want-you-know-0

CrossFit article in Forbes mag

http://blogs.forbes.com/sportsmoney/2010/07/the-crossfit-games-an-action-sports-investment-opportunity-in-the-making/

ok ...

ha! knew i should have just thrown away that teeny bit of creamer i had left that i bought weeks ago ...90% again Tuesday. i feel a little leaner and more "with it" mentally and am actually recieving comments on how i look slimmer after 2 days at 90%???  hmmm maybe there is something to this checklist. Maybe i actually know what i am doing.      Today started well so i am thinking 100% today.   If i can do it, you can do it,  folks!!  :)

-TODD

a few things...

So those of us who are keeping up on the research are aware that eating a smart, ancestral diet mitigates a whole host of common "western" ailments like cancer but this seems to me a worthy cause and so it will be my first 5k ... and hope to inspire more folks to join me. Lets make a good showing from CrossFit LifeSport...i am going to try to get Rogue Fitness in on the action as well  http://www.kintera.org/faf/home/default.asp?ievent=418590  

 My first day of adherence to my own checklist was Monday and i was 90% - having only a smidge of sugary coffee creamer in the morning... today will be 100%!

Phil’s Kick-Ass Corner

Busy, Busy, Busy……  Ok I have gotten 40% the last couple days which puts me at 40% for the week.  I am not sure why it has been hard for me to just turn on the strict diet this week.  Probably the fact that I will be on vacation this week coming up. Going to Petoskey, MI and it will be hard to be strict during vacation but I am going to work out everyday on vacation.  I am working on programming my week now, I have a k5 scheduled where me an my wife will run and kids will ride their bikes.  I have a Tabatta with Push ups, squats, and sit-ups that we all will do one morning.   If you guys have any fun ideas let me know, I will post our results daily.

---

Ok is it just me or is the CrossFit Games better than the Olympics, I have been watching as much as possible and I LOVE IT.  It is completely motivating me, so much so that I am going to say this……. Wait for it…….. I will at least compete at the 1st level of this event next year, I believe that is the regional's but Todd you will know more. So there it is, I said it, now it will happen.

I will not see anyone this week so Have fun on me,   BTW Todd is there a Phil WOD, just wondering.

CrossFit games are here!!

live.crossfit.com

Phil’s Kick-Ass Corner

Ok Todd I will comply, plus I think your right.  So Yesterday I Did Jackie for the 1st time and trust me she is a mean #@*$(!.  I did better on not eating sugar/sweetener but I need to add Fish Oil to my diet because that will up my daily goal percentage.  I hit 40% again yesterday but I felt like I did better, whatever.  I will destroy today. 

---

Small Testimony
4th of July I went to Cedar Point with my family and the first thing I noticed was I did not have to fight to get into my seat belt on the kids rides.  That changed my day and help me enjoy cedar point that much more.  Thank you Todd for continuing to push me and motivate me to do better. Small but significant way that CrossFit LifeSport has changed my life (to the better.)

Fat Man Corner

Set my goals today for Labor Day.   Drum Roll please……….  By labor day I will be able to stretch down and touch my toes.  Sounds stupid to most but I haven’t been able too in years.  I will also bench press 300 lbs, now that will be a true achievement considering I couldn’t bench 200 lbs in high school.

---

Daily Checklist Summary
I only accomplished 40 % today.  I will try and improve for tomorrow.  My nutrition was better today but I still slacked not even good enough to convert to zone measurements.

---

WOD – Fight Gone Bad

PR’d Today's workout with 241 from 200.

Hey guys I hope this is encouraging to see a fat guy try, please comment with your nutrition plan for day and any great recipes you used for Paleo.  Everyone can benefit from this.

Your Friendly Neighborhood Fatty,

Technorati Tags: Fat Man Corner

Fat Man Corner

Working with Todd I am going to start posting my nutrition and all around lifestyle choices on his blog.  I am going to try to do this everyday but we will see how it goes.  First and foremost you will get honesty, if I mess up you will know about it.  So lets start, I have been messing up and eating like a real pig, I won’t get into it but trust me I can be a pig when I want too.  So today sucked but tomorrow will be better.  Until then Good Night.

Technorati Tags: Fat Man Corner

Daily LifeSport checklists are here!!

If you haven't gotten your LifeSport health and wellness checklist yet make sure you ask for one, go make yourself some copies, and see if you can earn a score of  "10" everyday.  See you at the gym!   :)

sugar=sugar=sugar

from our friends at "whole 9"....
Sugar = Sugar = Sugar
We got the idea for this post in the middle of our SnoRidge CrossFit workshop. We were about an hour into the afternoon, and Dallas was talking about how (and why) sugar and artificial sweeteners make you less healthy. That led to a discussion of all the sneaky ways big business, marketing campaigns and advertisers find to appease the sugar tantrums in all of us. Which prompted one attendee to ask, “Do you have a comprehensive list of sugars somewhere on your site? A way to identify the different forms of sugar we may see in a list of product ingredients?”



Huh. Well, no, we didn’t… but that was an awesome idea, so now we do.



Today’s post is dedicated to calling out all of the sneaky ways SUGAR may try to hide in the foods you eat, and shining a light on the misleading claims that are made in support of one form of sugar or another. They (the high fructose corn syrup people, the agave people, the Stevia people) claim because a sugar is “natural” or “low on the glycemic index” or “non-nutritive” that it’s somehow healthy for us. On top of that, they sneak it in under the guise of a label that sounds vaguely plant-like and harmless, or in plain sight under its scientific name, easy to overlook because you just plain don’t know what it is. The truth? Sugar is sugar is sugar, regardless of the form it may take or the claims it might make. And on no planet does added sugar ever make you healthier.



Below is a list of the most commonly employed sneaky ways “they” find to sweeten the foods we eat. Don’t be fooled. Educate yourself, read your labels and avoid regular consumption of products with added sugar, in any form.



Just Plain Sugar



______ Sugar (brown sugar, cane sugar, raw sugar, beet sugar, confectioner’s sugar, etc.)

______ Syrup (high fructose corn syrup, malt syrup, refiner’s syrup, rice syrup, etc.)

Science-y Names for Sugar



Dextrose

Disaccharide

Fructose

Glucose

Galactose

Lactose

Maltodextrin

Maltose

Monosaccharide

Polysaccharide

Ribose

Saccharose

Sucrose

“Natural” Sugars



Agave Nectar

Date sugar

(Evaporated) Cane juice

Fruit juice*

Honey

Maple Syrup

Molasses

Rice Malt (extract)

(Sweet) Sorghum

Treacle

*Admittedly, it can be hard to know where to stop in your quest to remove added sugar from your diet. Fruit juice is basically just sugar, which is why we’re including it here. Does that mean your apple juice sweetened chicken sausage is out? That’s your call. We’re just here to present the information – what you do with it is up to you.



Artificial (Non-Nutritive) Sweeteners



Aspartame

Acesulfame-K/Potassium

Equal

Nutra-Sweet

Saccharin

Splenda

Stevia

Sucralose

SweetLeaf

Sweet ‘n Low

Truvia

Sugar Alcohols



Arabitol

Dulcitol

Erythritol

Glycol

Glycerol

Hydrogenated Starch Hydrosylate (HSH)

Iditol

Isomalt

Lactitol

Maltitol

Mannitol

Polyglycitol

Ribitol

Sorbitol

Threitol

Xylitol

Neanderthals

http://news.discovery.com/archaeology/neanderthal-hormones-strong-arms.html

interesting article brought to my attention by the lovely, talented, and strong Mary Long

...most scientists agree the neanderthals were wiped out by our ancestors however i swear i have personally met a few!

Get your LifeSport on!

At CrossFit LifeSport today we will be getting our heavy deadlifts + "Annie" on!


Get some?

saturday... game on!

Come out and play! Business as usual at Lifesport Fitness saturday NOON "team life match" workout... come experience fitness as a sport! FREE for all newcomers! www.crossfitlifesport.com

go organic!

Baby carrots John? Now you are rousing my ire purposely! :)

The gym is open saturday till 2 and monday as normal

today i have to... compile a list of emails (a boring, on-going project), workout, read, learn, teach, eat better than yest, and talk to my new roomie about moving in arrangements, get my truck from the shop, clean the gym a little, hook my new printer up, and chat with my counterpart in Seattle. phew! ...feel like i am forgetting something...

A good article for this weekend!

http://www.fitnessspotlight.com/2008/12/03/surviving-the-holiday-weight-gain-trap/

and the photo is a hint at what the workout of the day will be for tues!

Announcement....

i regret to inform everyone that Lifesport Fitness will be closing its doors. . . . . for this saturday the 26th only! HAHA! so the usual FREE fitness frolicking and merriment will resume next saturday!  :)

Clean, jerk, and snatch your way to a slimmer you!!! :)

http://vitality.yahoo.com/video-second-act-lisa-fisco-20332366

Jil-lyin' Michaels

WOW just read the possibly the worst collection of "fitness tips" i have ever seen all in one place - and that is saying something- and the source of said malarky??   Why none other than Jillian Michaels... just a shocking pack o' lies...  http://tv.yahoo.com/blog/losing-it-with-jillian-5-tips-to-greater-abs--1335

Greetings!

"When you stand firmly and unapologetically in your own dignity, you attract powerful and worthy comrades. They are drawn to you magnetically, and your conversations are not about what you can get from them, but what you can co-create." Alan Cohen

Happy summer everyone!

"EVA" was tough but accept and embrace this minor discomfort as just a part of life and watch yourself flourish. It is best used as a reminder to eat some protein, clean carbs, and good fat+fish oil with every meal, and sleep dark for 7-8 hours per night

Cancer prevention

http://www.fitnessspotlight.com/2010/06/21/angiogenesis-cancer/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+LifeSpotlight+%28Fitness+Spotlight%29&utm_content=Yahoo%21+Mail

Just eat real food people !

Free CrossFit

FREE CrossFit saturday at noon 837 summit...Beware:CrossFit is only for people serious about living the highest quality life they can. Improving your health and wellness will positively affect every other aspect of your life and CrossFit is simply the smartest approach in existance! Come check it out and get a great workout

"Angie"

Nice 'Angie' times people!   Even i hit a PR of 27:56!  Hoo rah!

"Cindy"

Hit new PR on "Cindy"! - 16+20 at 6'3" 245#

June 8th

2000m row for time, 5 min rest, then 500 single jumpropes --- 7:19 and 4:30

Food Logging today

Good start on the food logging, now lets get everyone doing this.  We can use this forum to get ideas on food choices and just for support.

strong gal!

http://media.crossfit.com/cf-video/AgainFaster_NERQ_170x3.wmv

Food logs get posted to comments!!

for those who may be wondering, if you post your food log to "comments", it sends me an email including everything in your comment.   -TODD

Food Logging 5/27/10

Log your meals by commenting below.

saturday!!

is going to noon CrossFit coach/train at Lifesport Fitness with some great peeps, then hang out with some more great peeps, and then play music in Tontogany and hang with even more great peeps... and i think thats just great, peeps!

real food is...

1. gluten free
2. sugar free
3. preservative free
4. label free
5. hormone free
   ... and if you garden, kinda price tag free!!  :)

The first "CrossFitter"??

This is one CrossFit guy!   A shining example of what we at CrossFit aspire to...

http://www.youtube.com/watch?v=1u0RVFpRNKU

Exercise at your own pace and stick with what you are good at; make a note of results... Try CrossFit and try new activities competitively; make a note of results. Compare. See you soon... :)

Common occurrence after Saturday workout:)

After a great Team Workout.

Champion Athletes in the making!

Food!

So you have been Crossfitting for awhile now and you are starting to firm up so you are loving it. That's commendable...Good job! But is that enough for you? Is your job to be "better" or "FREAKING AMAZING!!" ?? If you answered the latter, and you are curious about the next level, begin weighing and measuring your paleo food and feel free to use this blog to record your efforts so that i may see what you are eating thereby making you a little more accountable. I have little pocket notebooks for food logs as well for any member that is interested in going that route. Whatever works for you!


Its not hard people, really.

Go to http://www.paleodiet.com/ and read everyday for 10-15 minutes and go sign up at http://www.zonediet.com/ its free so don't procrastinate! Discuss with me/each other food ideas and strategies. EVERYTHING YOU EAT COUNTS!

Gym closed thursday!

class will be from 3:30 to 4:30 on thurs and then i must close the place down until the 6-7 class.

Sorry for any inconvenience!

Food Logs!!

So you have been Crossfitting for awhile now and you are starting to firm up so you are loving it. That's commendable...Good job! But is that enough for you?  Is your job to be "better" or "FREAKING AMAZING!!" ??   If you answered the latter, and you are curious about the next level, begin weighing and measuring your paleo food and feel free to use this blog to record your efforts so that i may see what you are eating thereby making you a little more accountable. I have little pocket notebooks for food logs as well for any member that is interested in going that route. Whatever works for you!
    Its not hard people, really.
   Go to http://www.paleodiet.com/  and read everyday for 10-15 minutes and go sign up at http://www.zonediet.com/ its free so don't procrastinate!  Discuss with me/each other food ideas and strategies.  EVERYTHING YOU EAT COUNTS!

On-ramp classes have started!

Lifesport Fitness has reintroduced the On-ramp classes for CrossFit beginner's. Tonight from 6-7 will be a repeat of Monday's class 1 for those who couldn't make it Monday. As of now, i have 1 spot left so anyone who is serious about improving their quality of life with REAL fitness should message me back ASAP!

General Paleo prescription...

DON’T eat – grains, dairy, legumes, sugar and processed foods. - for health and wellness
  for optimum fitness and to be your absolute best you MUST weigh and measure this food ala zone diet.
Good luck and be well!

FGB

Today's featured workout at Lifesport Fitness is the CrossFit workout known as "FIGHT GONE BAD"... As mamn rep as possible in 3 rounds of: 1 min rower cals, 1 min push press 95#, 1 min of box jumps 24", 1 min of sumo deadlift high-pulls 95#,  1 min of wallballs 20#, then 1 min of rest.  A-game, people!

And todays top reason to NOT do CrossFit!

They charge too much – They charge enough where you may actually feel compelled to show up and train. They think that if they provide a top level, fully equipped training space and expert coaches to coach you, it is of value to their members. Who wants to pay for a fully equipped and professionally run training center that expects people to workout and requires people to get results? 
    (thx Doug in AA)

Saturday noon

reminder: FREE NOON intro CrossFit at Lifesport Fitness 837 N. summit --- PLUS--- Paleo food provided and Group photo at 1:30... Been getting some good groups lately -Bring your A+game!! :)

PALEO COOKBOOKS ARE HERE!!

Heya gang!  Just letting everyone know that "paleo cookbooks" are finally available through the link on my website --- http://www.crossfitlifesport.com/.  There are some great, creative dishes in these books that i would actually give you a pat on the back for eating!! Great ideas for keeping your dietary changes permanent habits and thus getting and KEEPING you in a state of super health and wellness!

FREE SATURDAY NOON CrossFit

Coach Arne and i are prepping the gym for "Tabata this!" today!  How high can you push your score?  Personally, i am at 49  and going to once again try for 50! Come work out with us or at least come root me on ! ;)

"Kelly"

Doing the CrossFit WOD known as "Kelly" today... 5 rounds for time of: 400m, 30 box jumps, 30 wallballs People are killing it! First time i have run in my Vibram shoes - a bit rough on the lower extremities but its all part of the adaptive process :)

to all the Lifesport family ...

...nutrition help is coming soon to your favorite little CrossFit box!  Be ready for education that will permanently change some eating habits!

In the fitness spotlight today is:   Gastric Reflux


 You can’t turn on a TV (or so I recall when I owned one) without seeing an advertisement for some drug meant to “cure” your reflux. Of course, their idea of “cure” is “manage by taking our little pill daily.” The other unfortunate piece of the puzzle is that those pills rarely fix the real problem (poor digestion), aiming instead at the suppressing acid production, which only makes digestion worse. Check this out from Dr. Briffa:
This week’s British Medical Journal carried an interesting editorial which suggests that proton pump inhibitors are massively over-prescribed. According to this editorial, between 25 and 70 per cent of individuals on these medications have no appropriate indication to be taking them.
My experience in practice is that many of these individuals are suffering from what might be described as ‘poor digestion.
So first of all, fix your digestion. Eat slower. Chew better. Add use some probiotics to reset the bacteria in your intestines.
And second, avoid these dietary factors that are known to make reflux worse.
■Our old friend, gluten

■Sugar

■Refined carbohydrates
 
  remember kids, smart eating will produce the most improvement in your health and wellness.

workout today is...

... 10 rounds for time of:   10 pullups and 10 ring dips

Great day for Discgolf btw... i recommend everyone go play and get a little sun. I shot a round at Ottawa Park today - 2 over par! Not too bad for the first game of the year! :)

Diana today...

21-15-9    225#  deadlifts and handstand pushups

i got 8:00

eat more = faster metabolism?

i will preface this with ... "bringing your calories up from less than ideal to ideal will improve overall fitness; and a little intermittent fasting isn't a bad idea either! "

http://www.fitnessspotlight.com/2008/11/05/eating-more-meals-does-not-speed-up-your-metabolism/

Cannibinoids for health instead of alcohol for health??

http://www.alternet.org/drugs/146151/not_feeling_well_perhaps_you%27re_%27marijuana_deficient%27/

Fish oil

Now, we’re not necessarily proponents of the Zone, but we do like what Dr. Sears is laying down on the subject of fish oil....http://journal.crossfit.com/2009/08/diet-inflammation-and-disease-part-4.tpl




Studies have proven that high concentrations of fish oil can be used to dramatically reduce inflammation, resulting in weight loss, improved blood chemistry and better overall health. More clinical research has shown that fatty acids, even when used to supplement a very poor diet, can help lower the risk of heart disease, cancer, MS, bipolar depression, ADHD, chronic pain and Alzheimer’s—all because fish oils reduce inflammation. So give this free CFJ download a shot, and start adding fish oil to your diet today.

Paleo food info!

i liked this and thought it may assisst my athletes in trying to remain "paleolithic" in our "neolithic" world! :)  read on:

 http://livingpaleo.com/guest/paleo-diet-and-organic-eating-with-antonio.html

New PR's!

I hit a 455# deadlift and my first ever 200# shoulder press yesterday.... anyone else?

Just a reminder..

eat more fish or fish oil at least, eat more veggies, and don't eat sugar or gluten! 

Paleo diet helps rower dominate!

http://clicks.aweber.com/y/ct/?l=Elrh_&m=1h7OlsVMJGmEXm&b=xNO4k3wrn6VVU7.6Kn8Pbw

Nutrition information

Happy monday fellow omnivores!  If you would like to further your understanding of the subject of WHY we at CrossFit advocate a lifestyle modeled after that of our paleolithic ancestors, check out books like "THE PALEO DIET" by Loren Cordain and "OMNIVORE'S DILEMMA" by Michael Pollan.  Also, Michael Pollan's movie "Food, INC." is a real eye opener!

Saturday class awesomeness!

Everyone did great on Tabata This! today at Lifesport Fitness.   New PR of 48 for me today!  Always nice to meet and help some new people... hope Tara, Julia, and Chad all enjoyed it! Drink lotsa water!  :)

FREE CROSSFIT intro class back on saturday's at noon at Lifesport Fitness ... thanks to all 12 folks who did sunday with us last week.... and everyone who knows Marv and Dawn Cowell tell them to get here!! :)

150 sumo deadlift high-pulls  95#  for time:

 Any member interested in a personal "beyond the whiteboard" account so you can log and access all your CrossFit progress at any time on the interwebs, let me know :)

http://www.washingtonpost.com/wp-dyn/content/article/2008/01/28/AR2008012801873.html?referrer=emailarticle

i hope everyone...

...is taking their fish oil!   To all that came in yesterday and braved the "Barbara" ....that was a heroic effort!
  There will be a rare gym closing tonight after 3:30.  So my classes are running until that time today only!  Hope to see you :)

"Lynne" today

Greetings all from CrossFit Lifesport!!   :)

    Just an FYI to those interested: the usual FREE noon saturday CrossFit intro class is postponed to sunday (14th) at noon this week only.
    And i've been getting asked how i am doing a lot lately so an update for those who are curious - Lifesport Fitness has increased its membership 200% since Jan.1st and is well on its way to our 2011 goal of 70 people willing to dedicate to themselves and make a permanent change in their lives!

I am absolutely dedicated to positively improving the lives of all who entrust their health and wellness to me. Ask anyone of my 32 members about their experience...please!

Take care everyone and remember - paleo is the way to go!  :)

WOOT!

Karen PR is still 7:24!

CrossFit Wed!

Congrats to all of the 24 lifesport members that came in yesterday... i think everyone kicked ass and made progress in one way or another... Dan was especially impressive improving his 500 jumprope time by  about 40% then shaving several minutes off of hie Karen time!!  HOO DEY!   

and now the word from the fitness spotlight ... Chemicals That Make You Fat


Men’s Health chimes in by telling you that it’s not the food you eat…it’s the chemicals: Fat epidemic linked to chemicals run amok. I don’t completely disagree with them about chemicals (which is part of the reason why Real Food helps you get healthier), but come on, there is still nothing good about fast food.



Obesogens are chemicals that disrupt the function of hormonal systems…They enter our bodies from a variety of sources — natural hormones found in soy products, hormones administered to animals, plastics in some food and drink packaging, ingredients added to processed foods, and pesticides sprayed on produce. They act in a variety of ways: by mimicking human hormones such as estrogen, by misprogramming stem cells to become fat cells and, researchers think, by altering the function of genes.

For me personally, CrossFit is a unifying theory of fitness. It brings together into one coherent message the chaos of the incongruent incomprehensible load of bullshit being circulated and consumed by our society. Three years ago I found the CrossFit web site, I started doing the WOD and never looked back. Over the years I have drug countless others into the world of CrossFit and the most remarkable thing that I have noticed is, it has created a lasting change in all of them. They never go back to working out in their "pre-CrossFit" way ever again.

Checkout...

...CrossFit.com -  i am doing todays WOD.  For members: we will be doing the CrossFit total at the gym.  Don't forget our FREE CrossFit intro every saturday at noon!   Hope to see you!  Have a great weekend!!




Dependence begets subservience and venality, suffocates the germ of virtue, and prepares fit tools for the designs of ambition.


Thomas Jefferson

btw....

1000m row for time
 rest 5 minutes
150 Overhead squats  45/25#

CrossFit in pro sports

Just read a good article in the crossfit journal about  how the florida marlins strength and conditioning coach has introduced crossfit into the teams training regimen.

just sayin...

I hate to jog….I love to run   :)

   "Christine" - lifesport style

   3 rounds for time:
 500m Row
 12 bodyweight deadlift
 21 24" box jumps
 

Fran yesterday

Had several people get formally introduced to intensity doing "FRAN" yesterday... and i think they liked it!

Way to go Julie, Kelley, Aaronica, Janet, Mark, John, Kim and of course Phil  who is eating paleo and down 25 lbs in 3 months!  Keep on rollin folks!

-Todd :)

Will CrossFit make me look good naked?

CrossFit is the absolute best way yet devised to improve human performance. Aside from doing constantly varied functional movements at high-intensity, and being an infinitely scalable fitness approach, perhaps the most profound realization CrossFit offers is human performance directly parallels human health and wellness, We turn people into athletes!... yes it will also produce a great LOOKING body. :)