Tuesday, April 24th

April 23, 2012 in The Daily WOD by

Listen to me!
Eat This!

It's MEAT and VEGGIES and SALAD!!!

Like I always say!  Eat meat, fish, chicken, eggs, salad and veggies!!
It's so simple, there's nothing else, that's it!  You can have some berries and a little bit of nuts and THAT'S IT!
There's NO YOGURT and NO BEANS and NO OATMEAL!!!!  EVER!!
Where does it say on the Paleo Quick Start Guide that you can eat that??  NO WHERE!!  NO WHERE!!!

That means you can't eat it, EVER.
You can have eggs and bacon (good quality) for breakfast.  Then MEAT, CHICKEN, FISH, SALAD AND VEGGIES for the rest of the day!
You eat MEALS, not SNACKS, there are NO SNACKS!  EVER!

Eat when your hungry and eat till your full eventually when you get used to it after a week or two it won't take you forever to get full.
Just do it!!!!
Don't tell me you tried it for 4 days and it didn't work!  Do you work out for four days and expect great results!!
You have to do it for at least 30 days, that means STRICT!!!

Your not fooling me by making excuses, your fooling yourself.  I've heard all of them!
I'm not forcing you to do it, nor am i saying the diet is do or die.

What i'm saying is... If you want to be cut, ripped or tone whatever you want to call it.

JUST EAT PALEO FOODS AND DO CROSSFIT!!!!  THAT'S IT, I'M GIVING YOU THE SECRET TO GREAT HEALTH AND FITNESS.

Seriously, this is it! NO EXCUSES!
DON'T LIVE BY EXCUSES, I'LL SAY IT AGAIN.  PALEO AND CROSSFIT!

LOOK AT THE ELITE CROSSFITTERS, MOST OF THEM EAT PALEO AND ALL OF THEM DO CROSSFIT!

I CAN ASSURE YOU THEY DON'T EAT WEIGHT WATCHERS OR JENNY CRAIG AND THEY DON'T DO AEROBICS CLASSES OR SPIN!

It's simple, the equation is simple.  CROSSFIT AND PALEO EQUALS ELITE HEALTH AND FITNESS.

What isn't simple is YOU, YOU.  That's the hard part.
The dentist tells you to brush your teeth or your teeth will rot and fall out, so you brush your teeth.
Well I don't get it, if you want to be fit, healthy and look amazing DO CROSSFIT AND EAT PALEO.
So why won't you do it??  I know food tastes good but is it really that much better than looking the way you really want to?

I want you to answer me, seriously answer me.  Write a comment and answer why you won't do it, I want to know.

Workout:

Deadlift
5-5-5-5-5
This rep scheme is 5 sets of 5 reps per set raising the weight to find your 5 rep max on the last set of 5.

Then...

Amrap in 12 minutes
10 Push ups
10 Barbell Sit ups (lying in bench press position sit up with your legs straight until the barbell is above your head)

15 Air Squats



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Monday, April 23rd

April 22, 2012 in The Daily WOD by

If you still don't believe in the Paleo Way read this testimonial from Debbie Souza.
Read the whole thing, all the way to the end.
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A little bit than 2 months ago I made a decision to join the Crossfit Central LI, barely knowing that it would completely change the way I look at life in the blink of an eye! 

I had heard about Crossfit through some friends and family members without really paying attention to the meaning of it, til I decided to try out for fun, just to silence the ones bugging my to do it...And to my big surprise, I fell in love immediately! Actually, I fell in love immediately with Crossfit Central LI, which was the fifth gym I visited and where I was totally embraced the very first second I walked through those doors! Chris' laughter was lighting up that place, all members were eager to make me feel comfortable and the workout was hard and yet, amazing! The vibe, the environment, the motivation, the encouragement...what else should I search for, right? Yes, I was "hooked at hello" to the Crossfit Central LI family! Yes, we are a family!   

And just when I thought I knew everything about the rules of how get healthier, that I had read all that was to know about good food and bad food...and being a medical doctor studying for my residency boards, I made sure I paid attention to every little detail on my biochemistry lessons. Besides that, I had been part of the Weight Watchers plan for 14 months, so when Chris came up with this crazy "50 days fat ass challenge", I though "why not?, I have nothing to loose, on the contrary, loosing some few more pounds won't make any harm"...I was Crossfitting for a little bit over a month. So a courageously joined the challenge and immediately "became Paleo". I had fun printing out new recipes, shopping, cleaning out the pantry, planning new eating habits and diving seriously into the WODs. So 40 days into the challenge, as I do every Friday, I took my 4 hours training test for the USMLE (United States Medical License Exam) and to my stunning surprise, my score went up from 50% from 4 weeks prior to 75%! I got a twenty five (25%) percent score increase! Yes, I am attributing that to my new regimen of exercising and, mainly to the way I've been eating! I have noticed that a few days after I started eating Paleo I had more energy throughout the day, I could focus for more hours in a row while studying, I would retain more of the information I would read, and be more willing to go back to the books every morning like I haven't been in a long long time! By saying that, I want to assure you that Paleo, as crazy as it might sound, in combination with a serious working out plan will build a better you! Stronger, with a better set and clearer mind, with a much lighter body weight to carry around and a better resolution of the goals you want to achieve! That is how I feel with my two new best friends: Crossfit & Paleo! Because it works on building the best version of oneself!
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Workout:
Back Squat
20 reps at 55% of 1 rep max (if you don't know your one rep max choose a weight you can get for 20 reps you have plenty of time to increase and play with the weights throughout the program)
Then...
Row 1000 Meters
30 Burpee Box Jumps 24/20
30 Pull ups
HEAVY LIFTING DOESN'T MAKE YOU FAT, EATING SHIT MAKES YOU FAT!  HEAVY LIFTING BURNS MASSIVE AMOUNTS OF FAT!  THIS IS NOT A MYTH, IT'S THE TRUTH!
     This is one set of 20 reps without returning the bar to the rack.  You may rest with the bar on your back but you may not return the bar to the rack until you have completed 20 reps.  This is not a set of 20 for time!  It is one set of 20 reps while taking 3 deep breaths at the top of every rep and hold your breathe until the rep is completed.  Don't rush this set, take your time. THESE MUST BE FULL RANGE OF MOTION SQUATS so if you can't handle the weight don't do it, start lighter.
We'll be doing these squats every Monday and Thursday raising the weight 5 lbs up from the previous workout for a total of 8 weeks.
If you fail to get the full 20 reps in a workout you must repeat the same weight next time you do the squats.
     This program gets you strong so if you are one of the members that is trying to add strength then you SHOULD DEFINITELY be doing it!
     So I know there are some of you that don't want to do these squats because you say they make your legs to big (eating shit makes your legs big) if you don't want to do these squats you don't have to.  But you DO have to squat.
So what you will do is 3 sets of 10-12 reps with a moderate weight.  You don't have to go heavy, squatting in itself is a great exercise and I'll be happy with you as long as you squat.
     For those of you that are trying to put on size and strength do this, we'll be coupling this routine with heavy Deads and Presses.
So Do this routine and eat A LOT of food, don't ask me why you aren't getting strong and then tell me you are eating 1 whole egg, 2 egg whites and 2 slices of turkey bacon for breakfast (in other words that's not gonna get you big and strong)
     You want to be big and strong you have to lift heavy and eat a lot of food it 's that simple.  Running and Long wods is detrimental to Putting on size and strength unless your taking PED's or are maybe just a freak.  (In case your wondering, Rich Froning is a freak)
So if that's your poison, do all the heavy lifts eat a lot and do 2-3 short (no more than 8 minutes) met cons a week that I post.
     If your not concerned with putting on size and strength and you want to be athletically fit which is what most of you are concerned with do what I post 4-5 times a week.  Crossfit is a general fitness program it is NOT designed to be sports specific.  You can make it sports specific if you design it to whatever sport you are training for  but it is for the masses to become fit and healthy.  Crossfit is by far the best program to become the fittest you'll ever be.  If you have different goals talk to me or one of the coach's and we'll help design it to what you are looking for.
Just remember there is no reason to reinvent the wheel.  Crossfit.com is what got me into Crossfit and following the Crossfit.com wods has made me the fittest I've ever been.

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Sunday, April 22nd

April 21, 2012 in The Daily WOD by

What's better than this!!
Crossfit and Golf!!
Another Robb Wolf Paleo Interview

This is it, the last week of the "Fat Ass Challenge".  I hope most of you if not all that entered the competition have stuck with it.
If you did you must have seen a huge change in your body.  Congrats if you have done it, it wasn't that bad right?
The contest ends Friday the 27th.  Please submit your "after pics" in the week after that Friday.

There are a lot of random clothes in both gyms hanging all over the joint.  Please take a look and see if you left anything behind, there's t-shirts, winter jackets and sweatshirts.  I'll be cleaning them up this week and whatever is left i'll be donating to the good will so be sure you check and see if there's anything of yours.

Speaking of clothes, Randy is working on the online ordering form for Crossfit Clothing.  It will be done next week so you can all go on the site and order your clothes the easy way (actually i'm doing it so it won't be easy)

Workout:

8 Rounds
12 Dumbbell Snatch (whatever weight you can handle to get down in a full squat)
Sprint 100
10 Burpees
*Rest is walk back to the gym
(Burpees are done in the parking lot)

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