Posted by Ben Larkin on February 8, 2010
No not FREE as in no $$ but FREE as in no cage. We have a great opportunity to get some FREE RANGE CHICKEN EGGS thanks to Gail. If anyone is interested in getting things make a comment and let me know how many dozen you would like to purchase weekly. This maybe something that we can get on a regular basis delivered to the gym. Eggs are a great form of protein and contrary to the general knowledge they do not adversely effect your cholesterol levels or increase your risk for heart disease. WHAT!? Check it Out HERE . Anybody else have any good links to why eggs are good? Eating eggs that are free range is even better for you because the chicken is eating grass instead of corn. This will change the fatty acid content of the eggs from one full of omega-6 fatty acids which when in excess can cause inflammation, to an egg that is full of omega-3 fatty acids which decrease inflammation. And after a workout I would much rather reach for the eggs that might make me hurt a little less the next day! So if you are interested in getting some good healthy eggs let me know and we’ll make it happen.
WOD: 3 rounds
- Level III -
- 400m run
- 12 wall slams (each side)
- 12 KB swings 70/54
- Level II -
- 400m run
- 12 wall slams (each side)
- 12 KB swings 54/35
- Level I - weight appropriate
- 400m run
- 12 wall slams (each side)
- 12 KB swings
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Wall Slams?
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Posted in CrossFit, Workouts, food, health, personal training | Tagged: CrossFit, gym, nutrition, Training | 1 Comment »
Posted by Ben Larkin on February 5, 2010
Anybody interested in season tickets for Dust Devil games this summer? Email me and let me know, I can get you discount tickets packages. If there is interest in going as a group we can buy some books of tickets and have an evening at the park. Possibly some burpees in the the park 
Today’s workout was a killer. Anybody notice their cal/hr numbers decreasing with each round?! I did definitely!! Great week everyone, glad to see all the new faces jumping in full stride and working hard. If you are a new member to FallOut CrossFit, remember intensity is important but “FORM” is more important right now. Let’s establish a great base to grow from. This will be the platform from which you build your athletic prowess from. Thanks to all the current members stepping in and helping our “newbies” get acclimated. 3-2-1 GO!
WOD: 21-15-9 Rowing (cal) & Deadlifts
- Level III – 255/200
- Level II – 165/135
- Level I – 95/65
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Rowing is all about Form
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WOD: 02/05/10
Posted in CrossFit, Group Fitness, Workouts, gym, personal training | Tagged: CrossFit, gym, weight lifting workout | Leave a Comment »
Posted by Ben Larkin on February 5, 2010
So at FallOut I advise a Gluten Free Paleo “Eating”. I don’t like to call it a diet. Diets are made to be broke and to be given up on. But you will always have to Eat, this has to become a new way of life for many and it is a hard process. But one that if taken slow and with patience will improve your health and overall feeling of wellness. I was a chronic 3 meals a day of cereal eater my entire life. I think all soccer players grew up on the cereal diet. And in college I ate microwave mac & cheese with cut up hot dogs, pizza rolls, and Nantucket nectar juices for 4 years everyday, no joke. I was a little, no muscle guy, 5′11″ 130lbs soakin’ wet! Now I’m no huge guy now, but since starting CrossFit and eating right, I now am 165lbs and in the best shape of my life, and probably even less body fat if you can believe it. I was always sick to my stomach and always hungry, never satisfied on my old diet. Since cutting out gluten from mine diet not just flour products, I feel less sluggish during workouts, the discomfort after eating a meal with bread is gone. I miss it at times, the bread that is, but I think I am better with out it. You may or may not feel bad after eating bread products, but I encourage you to try and not eat it for 2 weeks, I know it’s a long time. But be honest and try it and see how you feel afterward. Is anybody going to give it a try. Let me know what you think! Check out this article I posted on Facebook. You may think twice before you reach for that piece of toast in the morning after reading this. Pretty interesting stuff.
WOD: 5 Rounds: 9 Hang Squat Cleans, 21 Pullups
- Level III – 155/125
- Level II – 125/100 band pullups
- Level I 3 rounds – 65/45 30 jumping pullups
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WOD: 02/04/10
Posted in CrossFit, Group Fitness, Workouts, food, gym, personal training | Tagged: CrossFit, gym, nutrition, personal training | Leave a Comment »
Posted by Ben Larkin on February 4, 2010
New Members! Say Hi to Don, Stacey & Katie – Get ready guys it’s going to be fun!
Burpee Challenge Update:
- 2/3/10: 31 burpees
- Done: 496 burpees
- Remaining: 4554
So since joining the gym, who has changed their eating habits? Let’s hear what you’ve done and how you’ve done it! I don’t care if it’s just skipping that doughnut in the morning let’s hear it!! How are you going to improve your diet? Share ideas about how you are planning you week of eating. I like to cook up a bunch of food on the weekend, throw them into baggies & gladware. Portion them out for the week, freeze them if needed. That’s what I do, lets her some more ideas!
WOD: Press: 5-5-5-5-5 then 7 rounds of 10 squats, 20 situps
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Way to get the head thru!
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WOD: 02/03/10
Posted in CrossFit, Workouts, gym, health, personal training | Tagged: CrossFit, diet, gym, nutrition, personal training | 1 Comment »
Posted by Ben Larkin on February 3, 2010
Welcome to Ross, Dustin & Erica! Glad to have you aboard!!
- Burpee Challenge Update:
- 2/2/10: 30 burpees
- Done: 465 burpees
- Remaining: 4585
Do you know where your food began? Does what your animal eats have an impact on your health and well being? Why is it important that you veggies be organic? In today’s economy where corn is a major player, what really is the deal with corn and your health. “The Omnivore’s Dilemma” is a book that deals with these questions. It is important to support your local farmers and organic foods over the alternative. It’s a quick read, let me know what you think!
WOD:
- Level III
- 400m run
- 21; Knees to Elbows, Jumping Squats, Burpees
- 400m run
- 15; Knees to Elbows, Jumping Squats, Burpees
- 400m run
- 9; Knees to Elbows, Jumping Squats, Burpees
- Level II – Knees to chest
- Level I – 200m runs, Knees to chest & 15-9-6 rep sets
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Now that’s Full Extension!
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WOD: 02/02/10
Posted in CrossFit, Group Fitness, Workouts, food, gym, health | Tagged: CrossFit, gym, health, nutrition, personal training | 2 Comments »
