Thanks today for all your help moving over to the new suite. With your help we will continue to grow and improve in all aspects. thank you for making this possible. See you on Monday.
500 m Row___21-15-9___of Pullups, Pushups, Squats____500m Row
My CrossFit numbers …
Times gone to CrossFit: 34
Total deadlift: 205 pounds
Total back squat: 105 pounds
Total overhead press: 75 pounds
Box jump height: 20 inches
Kettlebell: 35 pounds
Pushups without stopping: 20
Pullups without stopping: 6
Wallball weight: 10 pounds
Times I’ve wanted to die after a workout: 34
My paleo/primal/caveman numbers …
Number of days on diet: 17
Pounds lost: 8
Inches lost from waist: 1.5
Times cheated: 0
Times fasted: 2
Longest fast: 36 hours (FatGirl note: Highly not recommended. This only occurred because I’m not so good with clocks.)
Number of almonds eaten: Roughly 3.6 zillion
Wednesday March 24 2010
Tuesday March 23 2010
FEMALES TOTAL WEIGHT SCORE
1. KELIE 485 LB 412.638
2. JAMI 415 LB 378.065
3. SUMMER 510 LB 354.756
4. MELLISA 375 LB 317.325
5. AMANDA 365 LB 303.023
6. HILLARY D 385 LB 297.874
7. BETTY 340 LB 285.94
8. PAULA 395 LB 284.242
9. KATHY 355 LB 281.089
10. TAMMY 390 LB 275.886
11. HILLARY M 285 LB 265.990
MALES TOTAL WEIGHT SCORE
1. WALTER 920 LB 567.364
2. SHAWN 660 LB 558.492
3. YANNI 965 LB 531.136
4. MARQUIS 895 LB 506.301
5. SCOTT 785 LB 482.304
6. KRIS 725 LB 461.462
7. TIM 765 LB 455.481
8. RYAN 695 LB 416.583
9. DAN 685 LB 416.274
10. KAI 595 LB 405.909
11. PEDRO 680 LB 402.288
I wanted to remind everybody that, there will be no evening classes today or any morning classes on Monday March, 22nd.
Starting in April we will be eliminating the 5am class. But we will be adding a 1100-1200 class on Monday, Wednesday, and Friday’s. I encourage people to look at the schedule at the beginning of each week to make sure there are no changes. From time to time we have to close classes.
We strongly urge people to show up on time for classes. This way we dont have 4 different stop watches going all at the same time. If nobody shows up by 15 after the hour for the 7 am class or the 6 pm class, the gym is closed up. Everybody needs to start signing up for class. You can go in at the beginning of the week and sign up for the week. In the very near future there will be a (burpee punishment) for not signing up for classes.
Everybody did excellent in the CrossFit Total. Some very impressive numbers were posted, and I think some of you even suprised yourself. The numbers will soon be posted. Just a reminder that if you want to be in on the prize money, it is a $15.00 buy in. Most of the money will go towards new equipment.
Thrusday March 18 2010
Incline Pushups___Deadlifts___Knees to Elbows___Wallballs
Weds March 17 2010.
I have to give a shout out to the Lady’s today. Great job way to show up and represent. Enjoy your st. Patty’s day.
Tues March 16 2010
100 Jump Ropes, 20 Box Jumps, 15 Pushups, 10 Trusters, 10 Rounds
So, I caved.
Really, I thought joining CrossFit would be the last time I gave in to peer pressure. But here I am, almost one full week into trying the paleo diet.
It’s not that I have any particular beef (horrible pun gleefully intended) with the paleo diet. It seems like a sensible way to eat and live. But it does involve change and some very substantial change at that. And I don’t like change. Good change, bad change, doesn’t matter. I like my comfort zone, thank you very much. And that goes double for my carbohydrates.
So, why bother? Because I’m tired. Tired of being hungry. Tired of being tired. Tired of counting every calorie that passes my lips. So for two weeks, I’m giving this caveman stuff a whirl.
Granted I have concerns, some of which are valid and others of which are vanity. One of the valid trepidations include the annoying array of definitions of what constitutes paleo … or caveman … or primal. Each has its own set of rules, and sometimes, they flat out contradict each other. As far as vanity is concerned, I don’t like feeling like a sheep, like I started doing this because everyone else was. And I don’t know whether this counts as valid or vanity, but I mentioned I liked carbs, right? A lot?
But I have to say that so far, it’s going pretty well. I haven’t cheated, and my hunger level has gone from “Oh holy crap, feed me now before I eat my shoes” to a more polite “ahem, excuse me, but it seems to me that I appear to be a bit peckish.”
That alone just might be worth forgoing cereal in the morning.
I went to my old gym for two and a half years and never met anyone new.
I’ve been going to CrossFit for three months and have met at least a dozen people.
It’s amazing what you find in common with someone who’s siting beside you, dripping sweat after burpees and lunges and pull ups and and kettlebell swings. Like how much both of you would really like to return to breathing normally.
Granted, the point of CrossFit isn’t to make friends, but the contrast between CF and regular gyms as far as the social aspect is concerned provides nice side benefit. At least for me. I’m not the most social person, but I enjoy some friendly conversation. I never got that at my old gym. And I can understand why gyms intimidate people. Huge, buff dudes grunting and straining. Skinny chicks, huffing and puffing on the elliptical machines. Not the most inviting of environments.
What’s great about CrossFit is that everyone there is pulling for everyone else. It isn’t just Keith and Justin being encouraging and supportive — it’s all the clients, too. Slow, fast, beginner, rock star … everybody wants to see everybody else do well. Sure, there’s some friendly competition, but at the end of 20 brutal minutes, there’s never a shortage of “nice job”s.
Making friends, one pushup at a time.
Trainers Log March 11, 2010
Well the Crossfit total challenge is off and running with big numbers already posted. Look forward to seeing all of our clients improve over this next month.
Also the Dublin dash is just around the corner. I heard that bloody marries never tasted better then after the dash.
Justin and I are look at opening an 1100-1200 hr. Mon-wed-Fri. these are very busy 1200-1300 classes. What do you think? Does this time work for some? We will continue to improve refine our schedule.
CrossFit Total starts today.
Max Back squat
Max Dead Lift
For Total #
FRAN yup FRAN
Tuesday March 9 2010
2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′
4 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′
2 Down and backs___10 Dead lifts___30 Situps___30 Wallballs 10′
______Team Work out:____(Row 200m @ a time). When you are done rowing do:(____20 Situps____15 K.B swings____10 Brupees). Do as many rounds need to get a total row distance of 8000m
Monday March 8 2010
I think I should start this log with a little personal info about me Keith Trojanowski:
10 things you may or may not know about me:
1. I have no middle name
2. I don’t grown hair on my head
3. I am 31
4. I am from Wyo. Go pokes
5. I have lived in SD for 10 years.
6. I like fast bikes
7. I like old cars
8. Don’t like early mornings
9. Wont eat liver
10. love all pie’s
Hi my name is Keith and this is a test. More to come.