YOGA IS ON FOR TOMORROW AND WILL BE STARTING AT 11:15. HAVE A HAPPY AND SAFE FORTH OF JULY!!
Goodyear Strength and Conditioning
UPDATE -
July 4, 2009 by
Peter
The New and the Old -
July 3, 2009 by
Peter
In terms of membership that is! This is a prime example of two members in the same class. Think about how many differences these two have from each other, but for a few hours every week they share something very real in common; a desire for health, vitality and ability. Whether your aims are the high school basketball team or simply health and longevity CrossFit makes no distinctions.
Tomorrow we are having our Free Saturday Class as usual. Next Saturday it will be canceled so if you are debating it or know someone who is debating it, GET THEM DOWN HERE!
Next weekend we are traveling to Aromas California to compete in the CrossFit Games!!! Those who have been with us the longest know that we do not close the gym for anything… I dont care who was born, who died, who gave what indigenous civilization blankets full of small pox we dont close the gym for nuttin! Well except the CrossFit Games or events related to the CrossFit Games. Im sorry to say that the gym will be closed next week starting on Thursday (7/9) and ending on Monday(7/13). We will be back to business as normal on Tuesday. Thank you to everybody who offered to open the gym and run the show for us, it is just too much of a liability… but this gives everybody a great chance to spend quality ACTIVE time with the families. So plan something special, or play wii fit and eat nachos!
Another item to address is the On-Ramp Program. We are wrapping up another group(of fire breathers!) this upcomming week and should start another group on Monday (7/13). As I just mentioned above we will be closed that day. We will offer a Tues-Thurs-Fri or a Tues-Weds-Fri course that week and then a normal Mon-Weds-Fri the following week for those who sign up. Also IF YOU SIGN UP BEFORE WEDNESDAY (7/8) WE WILL DISCOUNT IT BY 10 PERCENT so that we have something set up while we are gone. Either way it will still be offered, just some incentive to sign up early.
Wishing an early Happy Forth of July!! I have heard that the Goodyear Ball Park will be having fireworks and it is completely free. Heck half of our members will be working there that night (much love fellas). Sounds like a good spot to represent the Fury colors if you dont have any other plans, we will most likely be there!
Eats! -
July 1, 2009 by
Peter
Continuing on with Nutrition, Zone Blocks and Post Workout Recovery, I figure today is a good day since we have a rest day to continue this on in comments. So any questions ya better ask them.
Zone Blocks:Simply a quantity of each macronutrient ( 1 block = 9g carbs, 7g protein and 1.5g fat) so if you eat 10 blocks a day that means you eat 10 blocks of carbs, protein and fat respectively. This is a cool way of keeping track of quantities and is by no means absolute truth! Think of them more as a starting point from which you will devise your exact quantities which meet your lifestyle and activity level the best. This will be something we will discuss personally or at least on the comments, and is really trial and error.
Post workout! A while back one of my biggest resources on nutrition Robb Wolf posted about PWO Nutrtion. It was basically to consume upwards of 25 percent of daily carb intake post workout with a small about of protein. The carb source was to be starchy or even sweet and roughly a 3:1 ratio of carb to protein. When I read that OPT followed this same rule in his training, I never looked back! I was killing some yams after killing a workout and I felt great! Now Robb has posted regarding Low Carb PWO and its potential to help lean you out more. Also if you didn’t know, low carb is also well known for greatly increasing longevity (if your interested simply search Robb’s website for more info there). In this article a protein and fat ONLY PWO meal is discussed which still provides nutrients for damaged tissue repair while managing insulin levels. Remember in a VERY simple, non academic sense Intake Carbs = Increase in Blood Sugar = Increase in Insulin Production = Chubbiness and poor Eva Times (much more technical then that but this works for right now).
One more thing to remember, shakes are cool guys but food is BETTER.
YOGA is on for this Sunday at 11am. Come on down get your workout in and get your stretch on!
Justin, great job getting your first (7 or 8 ) muscle ups today. Excellent Job!
Behind the Name p2 -
June 30, 2009 by
Peter
If you want to run the 10k tomorrow, attend the 6am class. All others will have an alternative!
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Finally a continuation on Post Workout Nutrition, and how to maximize recovery by Robb Wolf. Seriously if you are eating right all day long, why not dial in your post workout meals to get back as much as possible. Post any thoughts or comparisons in comments.
Definitely check out this video ofEva doing Nate
There is always alot more behind the name then simply a workout…
Who is the new guy? -
June 29, 2009 by
Peter
I’m not sure but somebody better figure it out! Remember ladies and gentlemen, if you see a new face in the class, they have put their blood, sweat and tears into getting there. Take a moment and introduce yourselves, or you can all share a nice chat over some burpess… YEA BURPEES!!
Who would be interested in attending a mini Yoga class at the gym on Sunday? It is not official yet but I have been trying to work something out for the past few weeks. If it did go through I figure it would be at about 10:20 am so that we could get our workout in first. Show some support and hit the comments if you think you would attend.
Yo Brian and Eric, great to have you guys back!
Desire -
June 27, 2009 by
Peter
It is absolutely amazing how deep people can dig and what they can push themselves through when the HEAT is on. Everybody did AMAZING today and the amount of personal records set is inspiring!
Though the event is over, and its time to relax lets not waste this opportunity to make HUGE improvements. Take a moment and think about what item(s) you would have least like to have seen drawn from the hopper deck… got one? Now that is what needs to be focused on more then anything else if you wish to win the next challenge. Improving that will make the biggest changes in your performance!
So the day started with a draw from the Hopper Deck and it was none other then “Grace.” The top three female times were Elissa, Kaila and Lisa (in that order) all of whom hit a P.R. for that workout! For the Men Big Mike smoked Grace setting a new gym record with a 2:24 time!! Ben and Mike N brought in second and third.
The second workout of our choosing was
400M sandbag carry @ 100/50
30 box jumps @ 30″/24″
30 Burpee Pullups
800M Run
It was a doozy but we saw some incredible efforts. Lisa had the best time for woman, followed closely by Elissa and Kaila. Ben took the best time for men, Mike N and Jeremy rounded out second and third. Honestly there was very little breathing room for these top places and NOBODY can afford to take it easy for the next competition.
Ben and Elissa, congratulations on winning our Furious Rubber Chicken Competition. You have the honor of holding the Rubber Chicken for the next month. Take good care of it and let it fuel every training session until then, for you are both targets now…
For the rest of us, lets get us some chicken!!!
We have one, maybe two spots open in the 7:30am On-Ramp course running these next two weeks. If you are interested let me know ASAP!
Thank you everybody who came out and participated or simply came to show your support. Your attendence and participation makes these events AMAZING! Until the next one, and it has also been suggested that we plan a paint ball trip….
The Real Deal! -
June 26, 2009 by
Peter
Yesterday I was invited to a Goodyear In Action meeting. This is a group of businesses and professionals from throughout the city whom have made it their goal to educate and initiate healthier lifestyles for the citizens of Goodyear. Sounds familiar huh? They are a pretty slick group with some solid ideas. There are lots of family fun, outdoor and active events planned for the near future. I definitely feel it is something that is right up our alley, and will be fun to be apart of. Keep posted for information!
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Warren has a hard job but somebody has to do it…
UPDATES!
Tomorrow (Saturday) is our first Fittest Member Contest (thats catchy right?) The prizes have been purchased and some planning has gone down! Its all gonna kick off at 8am, we will break at 9am for the free Saturday class and then resume at 10am. We will have some fruit and things at the gym during your rest but bring your favorite post workout meal (post coming soon!) if you like.
Free Saturday Class/ On-Ramp
Another On Ramp class is finishing today and we will be starting another group on Monday the 29th. There will most likely be a short hiatus until we accept more new members after this group because of the CrossFit Games. It may possibly be as late as July20th until our next group. Remember we cap each class at 4 people and run 2 or 3 simultaneously. Contact us ASAP if you are interested.
Free Saturday intro class will be as usual this weekend. If you come early and stay late you can witness our members competeting for honor, pride and a few prizes in the gym. GOOD TIMES!
See everybody bright and early on Saturday! Seriously there are no excuses not to come, not even a baby shower!
Quickie! -
June 25, 2009 by
Peter
Sorry peoples I left my power cord at the gym and the laptop has a power reserve of a digital watch! Gotta make this one quick but be sure I do have some good topics to post about tomorrow. Get your rest, big weekend coming up!!!
Progress Times Two -
June 23, 2009 by
Peter
Meet Doug and Dave. These two brothers began their membership on June 15th after attending the On-Ramp program twice. We hold the right to request an individual to retake the course at a discounted rate if we feel they are not ready for class. This option provides a much smoother entrance to our classes for those who need just a little more attention. KEEP KICKING ASS GUYS!
So they started CrossFit roughly a month ago with barely the ability to do a set of more than 5 or 6 pushups at time. Today Dave knocked out a couple sets of 3 pullups and Doug was able to get his first pullup ever! They both earned a smiley face(no use of racks, cleaned every set from the ground) on todays front squats. They both reached 135lbs and Doug hit all 5 sets at 135!! Like I said in class today, these two fellas prove that ANYONE CAN DO CROSSFIT AND HAVE TREMENDOUS SUCCESS! By the way, on their membership applications their reasons for joining were to “stop being fat” and to “lose the beer gut!”
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If you have gotten you first pull ups or hit a new P.R. in pull ups in the month of June lets hear about it in comments! But please only post your comment once…
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Just about everyone of our “Founding Members” have been immortalized forever in our lobby. We are doing our best to decorate it and make it feel welcoming… Today I had a collage poster created from all the photos ever used in a post. If you have any suggestions or tips on decorating let us know!
Hey I need to put a missing persons out on James S. I have a feeling he may of fallen off of the zone wagon and is afraid to come in with the donut powder on his face… Lets see if we can get an update on his status.
Competition -
June 22, 2009 by
Peter
Now that we are all on the same page (at least the same chapter) in regards to this thing called nutrition, we must focus on giving everything we have every day we are in the gym. No better way then a little competition to make us push a little harder, or arrive a little early to get a couple sets of our goat in.
So the competition is on. Its gonna be friendly (yea right) in house (this time) and tons of fun (duh!). This Saturday, its day three of a cycle (meaning great reason to kick back extra hard on Sunday) and we are gonna have some prizes (nuttin too big, just some little gifts to show our appreciation for your hard work) for both top male and female. Its gonna start at 8am, we will break at 9am for the free Saturday class (good way to trick that friend or family into attending…) and resume at 10am with a second “mini” wod!
There is no good reason not to attend, unless your taking steroids because CrossFit does not like steroid users! Thank goodness.
Watch out for these three fellas and two others finishing up the On-Ramp course this week. We will be starting our next series on Monday June 29th, Contact us for more information.
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So I only try to post links to quality articles and posts that I feel will benifit you guys, sometimes they are not too serious more on the funny side, or at least that is my intention. This however is one I hold to be pretty dang important. So you are all on the zone and paleo road to lean, mean success. There is another important area that must be covered to help maximize success. That is Post Workout Nutrition! Im not going to get into it much now, but rather provide you with material to be more prepared for that post. Read up and list any thoughts you have to comments.
Here are a couple ideas of ways to start and finish your zone or mostly paleo day. Have a great night!
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