Every time you walk into CrossFit STAND you will be joining a group of like-minded people who have commited themselves to improved health and fitness. Our goal is to unite this community and unleash the inner animal in everyone! Along with thoughtful planning and proper execution, we use strength training and nutritional development to achieve a reult you would never get on the treadmill. CrossFit is designed to challenge you at your personal fitness level, whether you are a beginner or an advanced athlete. One of the main roles of our coaches is to evaluate each individual to determine how they will execute the workout on that given day. We are vigilant about form and good movement patterns, as this is what keeps us safe under load and intensity. When you join us for a WOD, you will leave feeling encouraged, motivated, enlightened, and most of all, like you got a great workout! To see what some of our clients have to say about CrossFit, view our testimonials page.
In a typical class, you will be guided through three main stages. The first will be either an instructor-led warmup, an on-your-own warmup, or both. Here you will work on mobility and skill work, do some exercise to get your blood flowing, and practice any movements that you might be doing in the main workout. When the warmup is complete, the entier class will begin the WOD (Workout Of the Day). When everyone has completed the WOD, we will regroup and do a group cool down. The cool down will focus on mobility and recovery.
For a little more in-depth information, you can read about what crossfit is, or you can see how we use training, nutrition, and recovery to maximize muscle gains and fat loses! If you would like any additional information, feel free to get in touch! From the outside, CrossFit can be very intimidating! In truth it is one of the most encouraging and supportive environments you will ever encounter. We are excited about your progress regardless of your fitness level, whether that means you have just run your first 400 meters or your first 5:30 mile. In CrossFit, the loudest cheers are for the last ones to finish!
Wednesday August 20, 2014
Be sure you put your feet in the right place, then stand firm.Abraham Lincoln
August 30th at 8:30 am - Paleo Seminar
Learn what the whole30 is all about, what you can and cannot eat, why you should participate, rules, and there will be a Q&A time.
September 1st - Labor Day Lake Party and Pot Luck
Food is all whole30 compliant, dessert and drinks are not. This will be our last hurrah before the whole30 starts Sept 2nd. There will be slip n' slide!!
September 2nd to October 1st - Twice as Nice Paleo Challenge
Whole30 paleo challenge. Time to reset those taste buds and get your diet discipline back on track! Summer can be rough on the diet! Hopefully you are back in the swing of your fall schedule and are ready to get your healthy habits amped up! This time we will be doing partners. The goal of partners is to give you a partner in crime, someone to share recipes with, commiserate with, and reach your goals with. This is also a way for our "veterans" that might not be losing a lot of weight to team up with a newbie to help them on their journey to health. Expertise will be a valuable tool on this journey. You don't have to be teamed up as newbie and veteran, but it will be a way for the vets to stay in the game. The partners will also offer some accountability. There will be times you might be willing to sabotage your own results but hopefully you will stay the course because your partner is counting on you! We will do pre and post body fat testing. $10 buy-in will go towards our winners pot!!
Wednesday, August 20th, 2014
WOD - Strength
Take 15 minutes to build to a heavy, but not necessarily 3RM, 3-rep Deadlift.
WOD - Met Con
In teams of two, partners alternate sets to complete three each of:
20 Kettlebell Swings (53/35#)
15 Hand-Release Push-ups
400 Meter Run
*If there is an odd number of people in the class you will rest 1:1 ratio. So, if the round takes you 3:45, you will rest 3:45. Or you can be person "C" and rest when person "B" is resting.
Use the KB you used for the workout for some shoulder distraction.
Wednesday, August 20th, 2014