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'Workout of the Day'

090914

C.-Lyons.jpg

 

Warm-up

  • 500m Row

WOD

  • “Filthy Fifty”
  • 50 Box Jumps, 24″
  • 50 Jumping Pull-ups
  • 50 KB Swings, 1 pood
  • 50 Walking Lunges
  • 50 KTE’s
  • 50 Push-Press, 45 lbs
  • 50 Back Ext.
  • 50 Wall Balls
  • 50 Burpees
  • 50 Double Unders
ATTENTION!
Until we get the old site linked to the new site, please check our new web page at CrossfitMaximus.com 
We appreciate your patience as we work hard to make a more functional and inclusive Web Site.
-Staff

Posted: September 14th, 2009 under Workout of the Day.
Comments: none

090912

If you are doing the Paleo Challenge today is the day to turn in your points!  If you are at the gym, write total beside your name on the Paleo Challenge Board.  If you are not coming in tomorrow, email your points to your Team Leaders: Kelli or Freeman. REMEMBER: 5 pts a day for meals (1 pt for each Paleo Friendly meal/snack), 4 pts PER Wod (max of 16 pts given per week for this), 2 pts for every night you sleep 8 hours.

 
Warm-up
Dynamic Lap
 
WOD
 
“Shin City”
Team of 3, For time:
400m Run (alternate who sets pace for each run)
100 SDLHP 95/65
100 Push-ups
400m Run
75 SDLHP
75 Push-ups
400m Run
50 SDLHP
50 Push-ups
 
Heavy Deadlift Day at Crossfit Maximus
 
 

Posted: September 11th, 2009 under Workout of the Day.
Comments: 16

090911

September 11th, Honor the Fallen.

Warm-up
20 GHD Sit-ups
20 Push-ups
10 PVC Cleans with group
 
WOD
“Ski”
For time: 
800m Run
25 Squat Cleans
50 Pull-ups
400m Farmers Walk
50 Pull-ups
25 Squat Cleans
800m Run 
 
This workout is done in tribute to “Ski”, Sgt. Mark T. Smykowski, Team Leader, 2nd Reconnaissance Bn., USMC. 
 
We had some serious PR’s last night!  Muscle-ups, huge Deadlift PR’s!  It was truly a great effort from all parties.
 
 me-on-watch-sniper-1.jpg

Posted: September 10th, 2009 under Workout of the Day.
Comments: 6

090910

Day 4 of Paleo, stay strong everybody!

Warm-up
In a “congo line” fashion:
Everyone flips the tire together until it travels 50m
2 Tire Flips, 10 Jumping Jacks, rest while everyone else rotates through
10 Person Limit to each tire so everybody gets a good warm-up
 
*”Lone Wolf” Warm-up is: 5 Rounds of - 2 Tire Flips, 10 Jumping Jacks
 
WOD 
Deadlift
1 - 1 - 1 - 1 - 1 - 1 - 1 reps, find 1 RM
2-3 people on 1 bar
Find someone close to your ability level and to share the bar with
WOD is NOT for time, but for Max Load 
 
Paleo Challenge Rules Clarification:  Team points will be totaled up EVERY Saturday until the challenge is complete.  As you come in Saturday write down your total points for that week beside your name, it’s located on the Paleo Challenge Board in the Arena.  Point System: 5 pts per day, 1 pt for each meal or snack that is Paleo (max 35 pts for meals/snacks/wk), 1 pt per wod max pts for this is 4 wods per week, but you can do more (4 pts/wk for wods), 2 pts per night you sleep 8 hrs, 1 pt if you sleep at least 6 hrs (max of 14 pts/wk).  Max points per week is 63.  Everyone’s doing great, keep it up!
-Freeman
 

For anyone who has a dog/s that like to swim, bring your 4 legged friend to the 9th Annual Dog Paddle!


9th Annual Dog Paddle

Saturday, Sep 12 9:00a
at Woodland Aquatic Center, Lexington-Fayette, KY
Bring your dog out for a swim!The 9th Annual Dog Paddle will be held at the Woodland Park Pool in downtown Lexington. The event takes place Saturday, Sept. 12, 9 a.m.–3 p.m .(rain date: Sunday, Sept. 13). Admission is $10 per dog with a limit of 2 people per dog, $5 per person will be charged after the limit.
Our fellow Crossfitters at Albany Crossfit have this to say about Paleo:
 


The Essentials of the Paleo Diet

The essentials of the Paleolithic Diet are:

Eat NONE of the following:· Grains - including bread, pasta, noodles· Beans - including string beans (green beans), kidney beans, lentils, peanuts, snow-peas and peas· Potatoes· Dairy products· Sugar·Salt

Eat the following:· Meat, chicken and fish· Eggs· Fruit· Vegetables, sweet potatoes are acceptable, mostly post-wod)· Nuts, eg. walnuts, brazil nuts, macadamia, almond. (Do not eat peanuts or cashews)· Berries and other fruits- strawberries, blueberries, raspberries, apples, bananas, pineapple, plums, pears, oranges, grapefruits, etc.

Try to increase your intake of:· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes· Organ meats- liver and kidneys (we accept that many people find these unpalatable and won’t eat them)· Omega 3 Fats (a.k.a Fish Oils or other EFA’s, or Essential Fatty Acids) and Reduce Omega 6 Fats

Google presents a WEALTH of information on this stuff!

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Posted: September 9th, 2009 under Workout of the Day.
Comments: 21

090909

Paleo Challenge Day 3

How’s everyone holding up?  Post how you are doing to comments.
 
Warm-up
50 Double Unders
25m Bear Crawl
25m Wheel Barrow w/ partner holding your feet 
 
Workout
AMRAP in 15 minutes:
5 Burpees
10 KB Swings
15 Wall Balls 
 
 
009.jpg 

Posted: September 8th, 2009 under Workout of the Day.
Comments: 16

090908

WOD

Warm-up
PVC Fran
 
Workout
21-15-9 reps for time:
Thrusters 95/65 lbs
Pull-ups
 
Easy Paleo Breakfast 
 

Posted: September 7th, 2009 under Workout of the Day.
Comments: 29

090907

Fun Day!

 
Do something fun today!  Play basketball, flag football, or golf.
Enjoy your Labor Day Holiday!
 
Today begins the first day of the 30 Day Paleo Challenge!  Post your experience today in comments.  Feel free to share any recipes you find particularly interesting.
 
100 Thrusters for time are no sweat, for Sweat!
 
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Posted: September 6th, 2009 under Workout of the Day.
Comments: 17

090906

Paleo Challenge begins tomorrow September 7th!

Rest Day!
Open Gym for 2-5 today!  Have fun!
Quick Paleo Pankcakes
Scott HagnasAugust 2007
The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.
Time: 10 minutes• 2 eggs• 1/2 C unsweetened applesauce• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)• 1/4 tsp cinnamon• 1/4 tsp vanilla extract• coconut oilMix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them!Once you’ve cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocksRecipe courtesy of Performancemenu.com
Quick Paleo Pankcakes

Posted: September 6th, 2009 under Workout of the Day.
Comments: none

090905

 Those who have already signed up for the 30 Day Paleo Challenge will be emailed a Powerpoint covering the rules by September 5th!  Some email addresses were unable to be read, so if you haven’t received your powerpoint please re-submit your email address to Kris Freeman @ usmc90210@aol.com. 

WOD

 
 Griff, Doolin, and Brad working the 100 Thrusters WOD!
Brad, good luck in Iraq brother, we’ll see you soon! 
 010.jpg
 
 
Warm-up
500m Row
 
Workout
“Threes Company” (Team of 3)
For time:
400m Run
100 Ab Mat Sit-ups
100 Push-ups
100 Tire Flips 150-400 lbs
100 KB Swings 53/35 lbs
100 KTE’s
100 Wall Balls 20/12 lbs
100 Box Jumps 24″/18″
400m Run 
 
 
 
 
Paleo Chicken Alfredo
 
paleochick.jpg 
 
 
 
 
 
 
 
 
Recipe brought to you by Performancemenu.com 

Posted: September 4th, 2009 under Workout of the Day.
Comments: 16

090904

30 Day Paleo Challenge September 7th - October 3rd, sign-up sheet is in the gym on the “Results Board”!

Warm-up
50m Crossover Run
20 Jumping Pull-ups
200m Run
PVC Thruster - skill work
 
Workout
100 Thrusters for time, 75/45 lbs…
every time you set the bar down, do 3 Burpees!
 
Congratulations on your first Muscle-ups Elijah!!!!
 

Posted: September 3rd, 2009 under Workout of the Day.
Comments: 9

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