CrossFit Lifesport seniors expose’

http://community.crossfit.com/article/seniors-only-classes-crossfit-lifesport

This is so cool!

been awhile..

Long time no blog…

  My real estate challenges of late are no secret but things are looking up and we will be finding a new home soon.

Also please note we are closed for christmas eve and christmas day.

WOD on, WODders :)

Box is closed through sunday

CrossFit Lifesport will resume normal hours on monday nov. 26th

New LifeSport Testimonial

Click here to see our new testimonial.

Bri is 32

Bri's 32nd birthday party is @ 7pm this Friday at Nicole's in Monclova. If you need directions let me know. Paleo dishes are encouraged :)

 

Lifesport Challenge

And the winner is….. John 893 - A division       Kate 749 - B division        Twilli 945 - C division

          Congrats to everyone;  See me for your cash prize!

End Of the 6-week paleo challenge

  Very busy times indeed at Lifesport!

  First the end of the Paleo challenge is friday so we will have the winners figured out and the winnings dealt out by next week.  

   Our impending move to Jackman rd. is being hammered out and will happen before the end of the month.

The final Yoga class for this cycle is sat. Oct. 20th. Yoga will be on hold we complete  the move. We are planning to start the yoga class again  Nov 3rd at 1:30. If you wish to join us and do something smart for yourself, contact me for details. 419-450-9056

And we have some new faces so when you get the chance be sure to meet, greet and welcome Dennis, Peter, Bill, Sunny, and Sara to our merry band of fitness enthusiasts!

 

Dynamic testimonial that could change your life!

I have added a new testimonial to our "Testimonial's" page by Laura McCaffrey.  For your convenience please click here to for easier access.

Challenge Standings (So Far)

The standings for the data submissions (right or wrong) that I have right now shows the following numbers.

aee3919@yahoo.com	123
williams.toddm@gmail.com	118
classyfabry@yahoo.com	116
johnandliza@gmail.com	114
terry.leach@mwtti.com	114
buckheidi@gmail.com	99
klsharpe@yahoo.com	108
todd@ovall.com	101
brilee2414@yahoo.com	100
jgray0857@gmail.com	89
wonderwmn2001@yahoo.com	56
mrsbivan@sbcglobal.net	49
rparisi@bex.net	35
dmurray@theblade.com	29

Below I will post a link to a report showing all the data.  Please go through your numbers and your neighbors.  Let me know what is wrong and what needs to be correctws (these are all numbers you submitted but there are some mistakes.)  Some common mistakes I am seeing is giving yourself workout points for more than 3 days during a week or even duplicate submissions for a day.  I am sure we will all learn from this and the accountability is a great thing.  Please email me any change requests to philbaskey@bex.net.

Click here for full report

Daily Food Logging

Please post your daily food logs under this post only.  I will not be creating a daily post for every day of the challenge.  Please come back to this post and put your daily food logs here.  This will keep everything together and make it easier on Todd and myself.  Thanks guys

LifeSport Challenge

Please submit your daily points by clicking on the link on the top right.  All 14 aspects are worth 1 point. You can earn up to 13 points a day, but if you show up at the gym, you can add 3 more points to your score for the week. The challenge officially begins Today.The cost to enter the Challenge is $20. Please refer to the list below for specifics regarding the diet.

1) No Sugar ( This includes, but not limited to honey, agave, xylitol, stevia, xantham gum, dextrose, maltodextrin, ALCOHOL, white potatoes, etc)

2) No Grains (Corn, rice, gluten, wheat, etc)

3) No Dairy (except clarified butter or ghee)

4) No legumes

5) Protein with every meal

6) 3 servings of vegetables a day

7) Consuming healthy fats ( tree nuts, avocado cooking in olive oil, coconut oil, etc)

8) 1 serving of fruit, per zone regulations

9) Minimally processed food ( No sulfates, MSG, carrageenan)

10) Half of your body weight in water

11) Sleep 7.5 hours plus

12) Fish oil or consuming fish

13) Workout  (max 3 points a week)

14) Points for logging 

What to eat, as outlined.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

• Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read labels because companies sneak sugar into products in ways you might not recognize.

• Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)

• Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.

• Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).

• Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.

• Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.

• Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices! This means no “Paleo-fying” desserts or junk food – no Paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Challenge.  If you have any questions please respond to this post.

Yoga begins this saturday

Top-notch hatha yoga with Jenn McCullough will begin this saturday at CrossFit Lifesport @ 1:30. Sign ups are open to the public; you need not be a member to come take learn from the best instructor in the area, hang with a great group, and take advantage of the great price! I will definately be there! Bring a friend!

 

A few notes for members

Progress continues with most of our members. If you are in that minority of folks in our gym who would like to get more results out of your time and considerable effort in the gym (you know who you are!) I suggest you read or even re-read the official Lifesport required reading list, spend some quality time in the Kitchen figuring out some paleo recipes, develop a sleep strategy as well as some short-term and long-term performance goals and write them down.

Our next Paleo challenge kicks off Monday, september 10th. $20 entry fee and there will be an athletic portion at the end of the challenge and of course a paleo food party to follow..

BOX SCHEDULE CHANGE NOTIFICATION: as of Tuesday, Sept. 4th, midday hours will be reduced to just 1 class at noon everyday.

ROCK ON!

.

Many shiny happy new faces at CFLS

Pics and profiles coming soon.

In the meantime,let’s give Terri, Jarvis, Bill, Chris, Jennifer, Tamera and Brent a warm welcome to our amazing community of people who have decided that easy will no longer suffice. :)

Our kayak race was a good time (unless you got stuck with a freaking canoe like yours truly ha!) and always accompanied by some great people and good paleo grub!

Your coach was probably the only fool handstanding on the beach in Punta Cana as tropical storm Isaac rolled by…. good times!  :)

Kayak WOD/paleo extravaganza this saturday

For details see board at gym,talk to Kate or checkout our Facebook page at “CrossFit Lifesport family”. It is 27$ per person and we need the money before saturday to reserve the Kayak.

CrossFit masters competition

If you are over 35 years of age and want to compete, Friendship CrossFit in Dublin (Columbus) is hosting a masters competition. It will be the weekend of October 13th and registration is on now so if you are ready to “3-2-1, go” lemme know!

Thanks to the Ivan’s!

A BIG Lifesport thank you for hosting our latest CrossFit party.

Great food, great people, and a great time was enjoyed by all!

I have been doing CrossFit for almost 6 years and that was definately my first WOD with kayaks ever! :)

Big Party at Rita’s this sunday

There will be a WOD including  swimming and canoeing!

  Call me or see me at the box for details!

Seniors class keeps rolling along

‎7:30 class getting it done this morning! After spending some time in our CrossFit seniors program, these happy people now understand how to work out smarter and they get more good done in 3 hours per week than most people (of any age) get done in a month!

test of new blogger….

hi! 

Yet again paleo out-performs vegan

Heavyweight MMA fighter Frank Mir ditches the hokey vegan diet for a paleo eating style and, shocker, gets better results...http://www.mmafighting.com/2011/05/27/off-yearlong-vegan-diet-experiment-frank-mir-feels-stronger-for

Congrats everyone!

results of our May paleo challenge are posted and top 3 win - 1st = 60%, 2nd = 30%, and 3rd equals 10%. I won third but i will withdraw so Kate's close fourth place wins third. Kate managed to stay away from wine. (and anyone who has seen Kate's wine collection knows this is a herculean feat in itself!!) Very proud of everyone and i hope that your participation in this and future paleo challenges at Lifesport helps you learn the very real importance and power of food. i personally lost 5 lbs of winter flub so i am Looking forward to the next one :).

Paleo Challenge Final Scores

jlzychowicz@gmail.com	407
johnandliza@gmail.com	405
todd@ovall.com	392
klsharpe@yahoo.com	387
cljewell@yahoo.com	377
trish43615@yahoo.com	323
rparisi@bex.net	306
buckheidi@gmail.com	123
anthomasson1@gmail.com	96
carl@threefifths.com	49
mrsbivan@sbcglobal.net	13

 

Great Job everyone!

New stuff

  Our half-hour $5 bootcamp class M-W-F @ 7am continues to grow but we can handle more so spread the word!

     Also Please Join me in giving a hardy lifesport welcome to all our new people whenever you happen to meet them – Michelle, Sam, Kyle, Ashley, Danielle, Amy (a repeat offender), Holly, Anne, Sherry, Brett and Stephanie. Welcome all to the community of people who have decided that “easy” will no longer suffice! 

Memorial Day “Murph”

   This memorial day we will be doing “Murph” from 11-2. Bring a friend or family for free to celebrate this very important holiday.

Lifesport Bootcamps M-W-F 7am

CROSSFIT LIFESPORT'S 7AM BOOTCAMP CLASSES begin this MONDAY, May 21. Come and learn the basics of CrossFit and watch how a 1/2 hour workout 3 times per week will positively transform you… You will never look at fitness the same! Limited space Signups begin ...NOW!! Only $5 per workout!

5$ CrossFit bootcamp classes

CROSSFIT LIFESPORT'S 7AM BOOTCAMP CLASSES begin this MONDAY, May 21. Come and learn the basics of CrossFit and watch how a 1/2 hour workout 3 times per week will positively transform you! Limited space Signups begin ...NOW!! Only $5 per workout!

Paleo Challenge

Please submit your daily points by clicking on the link on the top right.  All 14 aspects are worth 1 point. You can earn up to 13 points a day, but if you show up at the gym, you can add 3 more points to your score for the week. PRs will not be counted this challenge, this is purely a paleo diet challenge. The challenge officially begins May 1st, 2012 and ends Thursday May 31st.The cost to enter the Paleo Challenge is $20 a person and there will be no categories such as "Fire breather" or "Advanced Athlete" because this again is about the food/ diet. Please refer to the list below for specifics regarding the diet.

1) No Sugar ( This includes, but not limited to honey, agave, xylitol, stevia, xantham gum, dextrose, maltodextrin, ALCOHOL, white potatoes, etc)

2) No Grains (Corn, rice, gluten, wheat, etc)

3) No Dairy (except clarified butter or ghee)

4) No legumes

5) Protein with every meal

6) 3 servings of vegetables a day

7) Consuming healthy fats ( tree nuts, avocado cooking in olive oil, coconut oil, etc)

8) 1 serving of fruit, per zone regulations

9) Minimally processed food ( No sulfates, MSG, carrageenan)

10) Half of your body weight in water

11) Sleep 7.5 hours plus

12) Fish oil or consuming fish

13) Workout  (max 3 points a week)

14) Points for logging 

All 14 aspects are worth 1 point. You can earn up to 13 points a day, but if you show up at the gym, you can add 3 more points to your score for the week. PRs will not be counted this challenge, this is purely a paleo diet challenge. The challenge officially begins May 1st, 2012 and ends Thursday May 31st.The cost to enter the Paleo Challenge is $20 a person and there will be no categories such as "Fire breather" or "Advanced Athlete" because this again is about the food/ diet. Please refer to the list below for specifics regarding the diet.

Our Whole30 program, as outlined.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

• Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read labels because companies sneak sugar into products in ways you might not recognize.

• Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)

• Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.

• Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).

• Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.

• Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.

• Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices! We call this “Sex With Your Pants On” (SWYPO), and it will ruin your Whole30 faster than you can say, “Paleo pizza.” Do not try to shove your old, unhealthy diet into a shiny new Whole30 mold. This means no “Paleo-fying” desserts or junk food – no Paleo pancakes, pizza, brownies or ice cream. Trying to replicate junk food with “technically approved” ingredients misses the point of the Whole30 entirely

Please refer to the Whole 30 website for complete details, http://whole9life.com/2012/01/whole-30-v2012/  or feel free to email me at jlzychowicz@gmail.com

Paleo challenge begins tomorrow May 1st!

    New paleo challenge using new criteria `~  We are raising our already high standards!

Snatch 1-1-1-1-1-1

rest 5 min

“Randy”  75 power snatch for time @ 75#

CrossFit LifeSport’s bootcamp classes coming soon

$5 bootcamp classes are beginning in May - 7am and 6:45 pm M-W-F

Unlike many of the other bootcamps I have observed around Toledo my bootcamp will include a strong education in correct, safe movement as well as the best nutrition info on the planet! This bootcamp will only be 1/2 hour (because that is all you need!) will be FUN with the aim of being an amazingly positive force in your life!  Limiting to 15 per class so if you are serious about positive change and  ready to get it done,  reserve your spot with Todd@ 419-450-9056

Be well!

Move Day

3 hour AMRAP, 3 2 1 Go









- Posted using BlogPress from my iPhone

Gym hours for Friday april 6th

Friday april 6th is mudhens Opening day,good friday, and my birthday party so consequently the gym is only open 7:30, 8:30 and noon.

New location is underway soon!

i feel compelled to share with everyone the superbly awesome day i had today! It began with finally reaching a verbal agreement for CrossFit Lifesport's new 7550 sq' location. Our CF tribe has found a new home that is FAR better than the present one and this guy is breathing a sigh of relief. My goal is to have it all moved and ready by april 15!

Paleo Diet Flowchart

Low intensity between doses of high-intensity work

  Good article to support what we here at CrossFit lifesport have recommended from day 1. Our results speak for themselves but it is always nice to have backup from the scientific community.

http://well.blogs.nytimes.com/2012/02/29/why-its-so-important-to-keep-moving/

exercise and brain health?

http://well.blogs.nytimes.com/2012/02/22/how-exercise-fuels-the-brain/

Look for another big article about our gym and its paleo ways in this mondays issue of ‘The Toledo Blade’