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World Class Fitness in 100 words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

Friends of CFNFC
What Makes Someone Truly Fit?

A Balance of these General Fitness Skills

  • Cardiorespiratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Accuracy
  • Agility
  • Balance
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    WHAT CAN WE DO FOR YOU?

    Certifications and what they mean:

    CrossFit Level I: I can train you in the CrossFit fundamentals and get you in the best shape of your life.  Olympic lifts, high intensity workouts that take half the time of other workouts but are far more effective, gymnastics, rowing, running, we do all that.

    CrossFit Nutrition: I can help you lose weight and address performance issues via Paleo and Zone tenets and show you how to eat for performance (and look better naked!)

    CrossFit Endurance: I can improve your cycling, running and swimming using CrossFit and CrossFit Endurance training and techniques.  Do you want to drop MILES and HOURS off your training while setting PRs in your events?  I can help you do that.  Want to learn to run more efficiently?  I can teach you that.

    CrossFit Barbell: I can make you strong.  It's all about neuromuscular/muscle recruitment patterns, lots of muscle groups working in concert, your posterior chain and getting work done.  The barbell is the most ergonomically efficient way to work with weight.  If you can deadlift 400lbs, fireman carrying your buddy off the battlefield will be easier.  If you can clean 200lbs, you'll be able to jump higher.  Crazy how that works eh?  If you can press (shoulder press) 100 lbs getting that box of Tide onto the top shelf will be cake.

    Sunday
    07Feb2010

    2/8/10

    DateSunday, February 7, 2010 at 5:48PM

    Strength

    Back Squat 5/5/5  &  Press 5/5/5

    Metcon

    Complete 30 wall balls for time. Rest 1 minute. Repeat for a total of four attempts.  (M:20#/W:14#)
    AuthorCrossFit North Fort Collins | CommentPost a Comment |
    Saturday
    06Feb2010

    2/7/10 Paleo Challenge Day!

    DateSaturday, February 6, 2010 at 5:20PM

    Some decent info (if I may say so myself) and some great questions.  A couple folks are getting a late start on the Challenge (starting Tuesday) and getting a condensed version of the lecture.  $120 in the kitty ready to be won by the most compliant athlete. 

    Enjoy the Big Game.  (but don't forget to upload your food log)

    AuthorCrossFit North Fort Collins | CommentPost a Comment |
    Saturday
    06Feb2010

    Fight Gone Bad Day!

    DateSaturday, February 6, 2010 at 5:10PM

    We had an impromptu Fight Gone Bad day today, with Kelsey starting things off with a solid 200

    Followed by what should've been the Hawk vs. West Fight Gone Bad Throwdown...

    Team Hawk- Claire: 198    Doug: 273

    Team West- Lorra: 287 and a spot on the CFNFC record board!

    Good job all! 

    AuthorCrossFit North Fort Collins | CommentPost a Comment |
    Friday
    05Feb2010

    2/6/10

    DateFriday, February 5, 2010 at 10:15PM

    Strength:

    Perform three max time attempts at a handstand hold (against wall). Rest 90 seconds between attempts. Rest as needed and then perform three max L-sit attempts on paralettes. Rest two minutes between efforts.

    Metcon:

    Complete as many rounds as possible in 10 minutes of 5 star jumps/10 GHD sit-ups/15 squats.

     


    Lia Lunging from michael reynolds on Vimeo.

    Last night, Lia and her parents cam in for their last Ramp Up. Claudia and Lia both did well during the chipper workout.
    AuthorCrossFit North Fort Collins | CommentPost a Comment |
    Friday
    05Feb2010

    Spring cLEANing Paleo Challenge!

    DateFriday, February 5, 2010 at 10:58AM

    Spring cLEANing Paleo Challenge.  Starting on the 7th of February, we'll be having a Paleo Challenge:

    • 6 weeks long Feb 7 to Mar 21(less than 2 months, anyone can do that)
    • At 1pm on the 7th of February, I'll have an approximately 2 hour session on Paleo eating including a Q&A and CrossFit Workout
    • Cost is $30.00 to be put into a kitty
    • The kitty will be divided into Female winner and Male winner categories

    In order to win a few conditions must be met:

    • Food logs must be maintained and submitted each week via the "FOOD LOGS!" page
    • 3 before pictures taken: front view, side view and back view.  Men are in shorts, women in sports bras/bikini top (these photos are private only to be seen by myself for final determination and judging)
    • 3 after pictures taken on the 21st (or within 2 days of the finish of the challenge, no exceptions) (also private)
    • Judging will be based upon visible body composition change not weight or bodyfat measurements (some folks might gain muscular weight while losing fat)
    • Winners will be announced via this page and awarded half of the kitty

    Food Logs:

    • Everything you eat has to be written down.  Even if you "cheat"
    • No need to give up anything you don't want to
    • No starving yourself: body composition changes that involve extreme dieting will not produce the desired results.  We're trying to get leaner, not skinnier; huge difference!
    • An example of a food log is already posted

    Shoot me an email at michael@crossfitnorthfortcollins.com to sign up!


    Jen and Blake from Orange Coast CrossFit.  Examples of high compliance with a strict paleo diet and exercise.  This too can be you!

    photo courtesy of Orange Coast CrossFit

    

    AuthorCrossFit North Fort Collins | CommentPost a Comment |
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