chris September 26, 2011

Which nut has the highest anti-oxidant power? The popular almond, cashew, peanut, pecan? No, the Walnut. Is that weird? Yeah, totally nuts.
“Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.” (see article here)
Be that as it may, any nut is a great addition to your diet. They provide protein for muscle and plenty of fat to power your body through workouts!

chris September 23, 2011

***If you are participating or plan to participate in the FALL CONTEST (see Sunday Special Page), over the next week do this:
1) Make sure you are signed up on the whiteboard (EVERYONE: Notice Friday Night times have changed due to a scheduling conflict…go sign up again).
2) Write your times on a pink sticky and take with you as a reminder.

Have a great weekend!

chris September 22, 2011

Want some 3-2-1…Go!?
Last call for the CrossFit Berks Fall Contest (Oct. 7-9, evening WODs).
If you can only make 1 or 2, go ahead and sign up, there are slots open.
Sign up on the whiteboard.

Pags Ride: Oct 2
Sunday Special: Oct. 2, 3pm

Fall Contest: Oct 7-9

Pags 5k: Oct 16 (

chris September 19, 2011

Why do we emphasize “intensity” so heavily? Because it’s the exercise avenue leading to results. For the vast majority of you who enter the gym for weight management/stay trim/not be fat, you gotta go VIGOROUSLY!
See article on afterburn of 190 extra calories here.
Here: “As exercise intensity increases, the magnitude and duration of EPOC increases. Therefore, the higher the intensity, the greater the EPOC and the greater the caloric expenditure after exercise.”  (EPOC is “excess post-exercise oxygen consumption”)

BTW: the “take a knee” pics are homage to Dan-Oh who submitted this material!

chris September 18, 2011

No, not the 80’s aerobics TV show.
The CF AMRAP version
AMRAP 5 min (2x each)
A) 5 Clean/Jerk, 7 Pushup, 90m Sprint
B) 3 Manmakers, 5 Box Jump, 7 Swing
Excellent opportunity to work on form for the Fall Contest. If this crew is an indication, there’s gonna be some serious competition…nary a “No Rep” to be seen. Well done!

Pic 1: Clean–bar close to body, hip drive moves weight, elbows break last. She will simply then drive elbows forward under bar and catch it in a partial squat. Easy. Push Press…this is the split second from the bottom of the dip to the drive. Great lines, notice how the weight stays high on the chest. Fight the tendency to dip and drop the weight and chest forward.
Pic 2: Plank in a pushup. Straight as a board.
Pic 3: 12 o’clock on swings, locked out.

Want to put your CF conditioning to some tests, especially the M/W CrossFit? Then check out the CrossFit Berks Fall Contest, sign up on the whiteboard. Fun and challenging way to gauge your progess.


First, Update: Don’t forget there’s an incentive on the Incentive page open until 5pm tonight!

Then…A few of you suggested this Sunday CFer, so we’ll give it up for Melissa on Friday (since she’s an AM gal). In our book, she’s a “solid.” High intensity, perfect form, team player, wearin’ the badge…when she started she said “I just want to be able to do 1 pushup.” OK, which turned into “lose this many pounds, build this much muscle” which turned into “do this many pullups”…an awesome competitor! Never missed a Hero Week…that says it all about this CFer. Read on…

CF is the perfect fit for me for a few reasons: I do 2 crossfit classes a week and they are THE perfect compliment to my running that I do also at least twice to 3 times a week.  And, I’m super competitive, so these types of classes allow me to compete with myself and what I’ve previously done in workouts in terms of weight, how many consecutive pull-ups, etc.  There’s always faster, longer(endurance), heavier you can go…And, they are functional movements.  I try my darndest to remember my form despite how fatigued I might be feeling, and I find that this benefits my overall well-being.  I carry those basic form ideals to things I do in my everyday life and as a result, I can’t complain of any injuries or ailments.  I feel great, and I definitely can attribute that to paying attention to form.  Plus, cheaters never win, so to skimp out on things like not getting your butt below parallel or not fully extended plank on a bends and thrust is not going to do me any good.

And then, to throw in a class of traditional CF-style classes is awesome because you never know what you’re going to get, so it’s NEVER dull!!!  I have been to many, many different fitness joints and many different kinds of group fitness classes, and truthfully, none compare.  As a result of being pretty faithful to my MWF routine of classes, and with the additional impact of the 2 weight loss challenges (and the informational blog posts), I have never been fitter, have never felt better, and would never have expected to participate in many of things I’ve done since starting at CF. (1/2 marathons, duathlons,etc.)

One thing I HATE (but not really) is wall ball!!!!  But, give me slam ball any day!

Most memorable is pretty much the Hero Weeks, collectively.  I’ve participated in them all since the get-go, so I love the way they’ve grown.  And each one of them have such great examples of people digging deep and putting the nose to the grindstone.  It’s just classic CF and extremely indicative of the people who attend, which leads me to my last comment about CF and then I”ll shut up.  Nothing, and I mean nothing, compares to the quality of people who come to CF.  I’m not really great at words, so I’m not even going to try to put it into words…I’ll just leave it at that!