Archive for February, 2010

Callus Care

Posted by mblarkin on February 17, 2010

If you haven’t already had the experience of ripping your calluses, you may want to try these steps to help prevent this from happening or you will be sorry! Callus tearing is painful, as Gail found out last week, and makes it difficult sometimes to complete the workout, and even do the next days workout. So tearing your hands will effect your intensity and possibly cause you to miss workouts while you heal, bad deal! So keep your calluses in check by trimming them. This works best when just out of the shower when they are soft and easier to remove. The video below shows a good way to do this, a little extreme with the Dremel but maybe he had really tough skin!

Ingredients for Callus Care

Scissors or Callus trimmer (aka razor blade) – local drug store (Walgreens)
Pumice Stone

How to take care of calluses on your hands from CrossFit Los Angeles on Vimeo.

WOD: 500m row, 50 Good Mornings, 50 Push Presses, 50 Thrusters

Level III – 75/55
Level II – 45/35
Level I – 35/28

: WOD: 02/16/10

Posted in Uncategorized | Tagged: calluses, CrossFit, gym, personal training |

Addicted to Bubbles

Posted by mblarkin on February 16, 2010

Diet soda is better for you right? – or is it as bad as “everyone” says it is? I used to have a big addiction to soda, 4-5 20 oz bottles of the real stuff a day! – and about 1 and 1/2 ago, I completely eliminated it from my diet. Am I better off without it? I definitely believe so. For those of you who still like the occasional diet read Aspartame — Avoid It. For me not drinking soda is as much about health as it is about being disciplined. I don’t like being reliant on any chemical stimulant to make it through the day (except for coffee, but that doesn’t count, right?) Maybe someday I will quit that too, but health concerns with coffee are few. Post a comment today, about anything. Let’s hear your “voice”. An open invitation from me to you to let us all know you’re there. What have you given up to improve your health?

Here is something interesting, need business cards? Introducing: Meatcard, Not guaranteed they wont eat these!

WOD: “Nancy”

5 rounds for time
- 400m run
- 15 OHS
Level III: 95/75
Level II: 65/45
Level I: 3 rounds <45/35

: WOD: 02/15/10

Posted in Uncategorized | Tagged: CrossFit, diet, gym, nutrition |

What’s Your Weakness

Posted by mblarkin on February 12, 2010

Do you know what you suck at? Why not?! One way to learn your weaknesses is to look at your current performance and compare it to the number in our Athletic Levels & Milestones. This is a great aid to help our students see just where they are at in the quest for elite fitness, letting you know what things to focus on when training. For me my weakness is alot of things still, but mainly any thing overhead. So I need to focus on good form, and pushing it even harder on days where we go heavy overhead. What’s your weakness?!

EGGS WILL BE IN THE GYM MONDAY NIGHT! $2 per dozen

IF YOU CAN’T GET THEM THEN – WED AM or THUR PM

WOD: “MURPH” oh boy!

Run, Pullups, Pushups, Squats, Run some more!
- Level III – 1 mile, 100, 200, 300, 1 mile
- Level II – 1 mile, 75, 150, 200, 1 mile
- Level I – 1/2 mile, 50, 100, 150, 1/2 mile

: WOD: 02/12/10

Posted in Uncategorized | Tagged: CrossFit, gym, Training |

Paleokits

Posted by mblarkin on February 11, 2010

Eating real food can sometimes be a difficult task. A lot of the “food” that is available for travel anywhere is processed junk! But with Paleokits you can have good food to take with you where ever you go. Ingredients are as follows: Free-Range Beef Jerky (marinated in home-grown recipe of local wine, sea-salt, pepper, paprika, garlic, and a few other spices), Macadamia Nuts, Raw Almonds, Raw Pecans, Dried Cranberries, Dried Strawberries. This is a perfect choice for the person that is eating Paleo or trying to Zone, or just wants to improve their diet by making healthier choices. “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.” Let me know what you think and we can order some for everyone in the gym! I’ll try to start ordering them for post work out snacks, a great way to refuel after a WOD! Plus the proceeds from the sales of Paleokits fund Steve’s Club, a non-profit Crossfit affiliate devoted to training youth from Camden, NJ-often touted as the most dangerous crime-infested city in the country. Steve’s Club gives inner-city kids the chance to get away from the drugs and violence that plague their neighborhoods.

WOD: 4 rounds

- 21 Wall Balls
- 15 Wall Ball sit ups
- 9 DB Cleans

Level III: 20/14# & 55lb DBs
Level II: 14/10 & 35lb DBs
Level I: 10/6 & appropriate weight DBs

: WOD: 02/11/10

Posted in Uncategorized | Tagged: CrossFit, food, gym, nutrition, personal training |

Eat Like Your 150th Great Grandparents Did

Posted by mblarkin on February 10, 2010

There is a lot of speculation has to what you should eat to be healthy. People suggest how many carbs, fats, and protein you need to eat as well as how often you should be eating. Then you get into the should I eat more fruit or, be a vegetarian, eat only meat, dairy no dairy, gluten, wheat, raw, cooked, free range, organic, saturated fat, trans fats, etc. A side note, when margarine first came out, they wanted to color it pink to distinguish it from butter because even then they knew it might not be that good for us and needed to distinguish it apart from butter. Back on task…This video is a funny little clip that tries to make sense of it all. What do you think?

WOD: Going heavy! Back Squat 3-3-3-3-3

Mini Metcon: 12 Rounds of Cindy alternating with a partner, no partner do 6 rounds.

: WOD: 02/10/10

Posted in Uncategorized | Tagged: CrossFit, gym, weight lifting, women weig |

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