CrossFit Triumph

Daily WOD

Sat, 19 May 12 01:00:00 -0400

Daily WOD

MetCon

For Time

5-Rope Climbs 15'
50-Goblet Squats(1.5pood m/1pood w)
4-Rope Climbs 15'
50-Double Unders
3-Rope Climbs 15'
50-Kettlebell Swings(1.5pood m/1pood w)
2-Rope Climbs 15'
50-Burpees
1-Rope Climbs 15'

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What your doctor didn't tell you about cholesterol: Eggs

From http://www.gjfreepress.com/

Deirdre Rawlings, N.D., Ph.D.
Scott Rollins, M.D.
INTEGRATE YOUR HEALTH
Grand Junction Free Press Health Columnist

More than 16 percent of U.S. adults have high cholesterol, defined as 240 mg/dL and above, according to the U.S. Centers for Disease Control and Prevention. Even the average level for Americans, 200 mg/dL, is borderline high, they say.

This high cholesterol, public health agencies say, is putting people at an increased risk of heart disease, the leading cause of death in the U.S. This stated “fact” scares millions of Americans into take statin cholesterol-lowering drugs to get their levels as low as possible … but what if this “fact” was actually not true?

DOES CHOLESTEROL CAUSE HEART DISEASE?

Cholesterol is actually an essential part of your body, used to produce cell membranes, steroid hormones, vitamin D and the bile acids your body needs to digest fat. Your brain needs cholesterol to function properly, as does your immune system, and if a cell becomes damaged, it needs cholesterol in order to be repaired.

In fact, making excess cholesterol is actually your body's response to inflammation, which it does to help heal and repair your cells. So if you have high cholesterol you probably have high inflammation levels too (more on this later).

Many Americans are under the mistaken impression that all cholesterol is bad, but in reality cholesterol is good for your body and necessary for you to live. Unfortunately, the “lipid hypothesis” (aka the “diet-heart hypothesis”), the one that claims foods high in saturated fats drive up your cholesterol levels, which clog your arteries and lead to heart disease, is widely accepted and has helped to spread the misinformation about cholesterol throughout the public.

But the lipid hypothesis is actually seriously flawed.

In his book “The Cholesterol Myths,” Uffe Ravnskov, M.D., Ph.D., explained that Ancel Keys, who performed the study upon which the Lipid Hypothesis is based, used cherry-picked data to prove his point that countries with the highest intake of animal fat have the highest rates of heart disease.

Ravnskov revealed that the countries used in the study were handpicked, and those that did NOT show that eating a lot of animal fat lead to higher rates of heart disease were left out of the study, leading to entirely skewed, and faulty, data.

DOES THIS MEAN YOU CAN EAT EGGS AGAIN?

If you've been shunning eggs because you fear they will raise your cholesterol, you needn't avoid this healthy protein source any longer.

For starters, eating cholesterol is not what gives you high cholesterol. According to the Harvard Heart Letter, it's a myth that all the cholesterol in eggs goes into your bloodstream and your arteries.

“For most people, only a small amount of the cholesterol in food passes into the blood,” the Heart Letter states. “The only large study to look at the impact of egg consumption on heart disease — not on cholesterol levels or other intermediaries — found no connection between the two.”

Eggs are also an excellent source of healthy nutrients, including choline, a B vitamin that may help reduce your risk of heart disease, cancer, dementia and more. Egg yolks also provide the most readily absorbed form of lutein, a yellow-hued carotenoid that may help fight everything from cancer and cataracts to macular degeneration and aging.

For more information, be sure to read “The Truth About Eggs: How to Tell the Good From the Bad.”

WHAT IS ACTUALLY HIGH WHEN IT COMES TO CHOLESTEROL?

Not only does evidence suggest that saturated fat does not cause heart disease by way of high cholesterol, but there is considerable questioning of what actually constitutes “high” cholesterol in the first place.

The American Heart Association states, “About half of American adults have levels that are too high (200 mg/dL or higher) and about 1 in 5 has a level in the high-risk zone (240 mg/dL or higher).”

But according to lipid biochemistry expert Mary Enig, Ph.D. in the Weston A. Price Foundation quarterly magazine:

“Blood cholesterol levels... READ MORE

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Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2012 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

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Friend Us On Facebook

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Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

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Daily WOD/Fundamentals Class @ 7:30pm

Fri, 18 May 12 01:00:00 -0400

Daily WOD

Warmup

800m-Run/Jog
2-Rounds
15-Pushups
15-Pullups
15-Walking Lunge

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

None Today

3-3-3-3

*Work up to a Heavy Triple / Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

None Today

3-3-3-3

*Work up to a Heavy Triple

*DO NOT GO TO FAILURE

*Then do 1 more set @ Heaviest Load

MetCon

For Time

2mile Run

To Klosterman & Back

post times to comments

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Explosive-strength training improves 5-km running time!

Explosive-strength training improves 5-km running time by improving running economy and muscle power.

Great article that points to the scientific data and research about the impact of explosive strength training. Click here for the summary or full version of the study.

The mechanism of thisimprovement is suggested to be related to an explosive-strength-trainingeffect: neuromuscular characteristics were improved and transferred into improved musclepower.

_____________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

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Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

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Daily WOD/Fundamentals Class @ 7:30pm

Thu, 17 May 12 01:00:00 -0400

Daily WOD

Warmup

400m-Run/Jog
2-Rounds
15-Muscle Clean w/empty bar
15-Overhead Squats w/empty bar
15-GHD Situps

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

Power Cleans

3-3-3-3

*Work up to a Heavy Triple / Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

Deadlift

3-3-3-3

*Work up to a Heavy Triple

*DO NOT GO TO FAILURE

*Then do 1 more set @ Heaviest Load

MetCon

For Time

21-15-9 reps of

Cleans(155#m/105#w)
Box Jumps(30"m/24"w)

*Rest 60sec

3-Rounds
200m-Run
25-Butterfly Situps

*Score=Total time including rest

post loads & times to comments

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What Doctors Don't Tell You: FLUORIDE DAMNING NEW EVIDENCE

Researcher Doris Jones has unearthed startling new evidence demonstrating that fluoride interferes with enzyme systems, damaging many organ systems of the body.

Like mercury, fluoride isn't exactly an obvious choice for dental health as it is a poison more poisonous than lead and only slightly less poisonous than arsenic (Clin Toxicol Commerc Prod, 1984; 11: 4, 112, 129, 138). It's been used as a pesticide, and it's a component in fungicides, rodenticides, anaesthetics and many drugs. The fluoride used in toothpaste, mouth rinses and dental gels is usually sodium fluoride, a waste product from the aluminium industry. Fluoride added to our water supply is hydrofluorosilic acid or sometimes silicofluoride waste products of fertiliser and glass industries. Click Here for full article

_____________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

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Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

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Daily WOD/Fundamentals Class @ 7:30pm/OPEN PM HOURS ONLY

Wed, 16 May 12 01:00:00 -0400

Daily WOD

Warmup

5mins Double Under Work
2-Rounds
15-Pushups
15-Ring Dips
15-Muscle Snatch w/empty bar

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

2-Power Snatch + 1-Snatch

1-1-1-1

*Work up to a Heavy Triple / Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

Floor Press

3-3-3-3

*Work up to a Heavy Triple

*DO NOT GO TO FAILURE

*Then do 2 more set @ Heaviest Load

MetCon

For Time

10-9-8-7-6-5-4-3-2-1 reps of

Shoulder to Overhead(155#m/105#w)
Chest to Bar Pullups

post loads & times to comments

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Saturated fat, carbohydrate, and cardiovascular disease

According to a study in the prestigious Journal of Clinical Nutrition in which researchers examined data from 21 different studies from across the world involving over 350,000 subjects, there isn’t a shred of evidence that saturated fat is associated with an increase in the risk of either coronary heart disease (CHD) or cardiovascular disease (CVD).

You read that right.

“Our meta-analysis showed that there is insufficient evidence from prospective epidemiologic studies to conclude that dietary saturated fat is associated with an increased risk of CHD, stroke, or CVD,” wrote the researchers, led by Dr Ronald Krauss from the Children’s Hospital Oakland Research Institute in California.

_____________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

_______________________________________

Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

__________________________________

Daily WOD/Fundamentals Class @ 7:30pm

Tue, 15 May 12 01:00:00 -0400

Daily WOD

Warmup

400m-Run/Jog
2-Rounds
15-Muscle Clean w/empty bar
15-Glute Ham Raises
15-Walking Lunge

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

2-Power Cleans + 1-Clean

3-3-3-3

*Work up to a Heavy Triple / Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

Tempo Back Squats (3333)

3-3-3-3

*Work up to a Heavy Triple

*DO NOT GO TO FAILURE

*Then do 2 more set @ Heaviest Load

MetCon

For Time

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift (300#m/200#w)
Toes to Bar

end with

50-Wallballs(20#m/14#w)

post loads & times to comments

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Where Does My Calcium Come From?

by CAVEMANGREG on JANUARY 20, 2011

From www.paleodietandliving.com

Since switching to the Paleo diet and giving up dairy products, particularly milk itself, I get a lot of questions about where I get my calcium from. Before I even name some paleo foods that have sufficient calcium in them, I’d like to present some facts and thoughts that should alter the way of thinking about Calcium (and dairy consumption) you’ve been conditioned your whole life to believe.

Fact 1: The biological need for Calcium has been overstated. In contrast, excessive Calcium consumption causes osteoporosis. Click on the link and read this well researched, cited, and easy to understand article.

Fact 2: Bone health is not as dependent on Calcium alone as are supporting vitamins and minerals. Too much calcium intake inhibits magnesium absorption. Vitamin D is very crucial (some experts argue more so than Calcium) to bone density and health, and Americans fall grossly short of vitamin D needs.(although sadly, it’s the easiest one to obtain!) Vitamin K and boron are a few more nutrients that are important. (3)

Fact 3: If we really need cows’ milk, man could never have existed.Why? Because we have already been on this planet for millions of years. And we have only consumed milk for a maximum of 0.01 million years. This means that we did not drink a single drop of milk from other animals in more than 99% of human existence; in our entire development from ancient times to now.(1)

Fact 4: Dairy contains a high amount of calcium, but that doesn’t mean it’s bio-available in the body, in-fact research shows calcium from plant sources are absorbed much better than that of calcium in milk. The reason why is that calcium is a mineral that needs an alkaline environment in the body to be absorbed effectively, un-fortunately dairy as a food is acidic (2)

So, we don’t need as much Calcium as we once thought, and we certainly don’t need it from other animals’ milk. We do still need it though, in concert with the other nutrients mentioned above. Here are some good sources, all Paleo approved:

Calcium in mg / 100 g

226 Hazelnuts
140 Egg yolk
132 Brazil nuts
96 Olives, green
87 Walnuts
54 Figs
44 Black berries
42 Orange
40 Raspberries
38 Kiwi
33 Mandarin
32 Human milk (included for reference only)
20 Coconut
18 Grapes
16 Apricot
16 Pineapple
14 Plum
13 Salmon
12 Mackerel
12 Mango
11 Watermelon
10 Avocado
9 Banana

Some other sources I don’t have numerical values for:

Leafy greens, notably spinach and broccoli
Sesame and flax seeds
Pecans

Remember, more is not really better. You don’t need to go eating hazlenuts like crazy to get tons of calcium. I cannot give you a numerical daily value to shoot for, but I can point out a study that showed vegan nuns consuming less than 400 mg per day had the same bone density as non-vegetarian women who consumed over 1000mg. For reference, the National Academy of Science currently recommends 1000 mg/day for women ages 19-50 and 1200 mg/day for women 50+. Men need slightly less. Instead of shooting for a number, I advise just eating good Paleo foods and trusting that your body will take what it needs. That is the beauty Paleo eating. For great Paleo recipes that have all the calcium and great taste you need, check out the Paleo Cookbook. Please also take a look at this article that fellow Paleo Diet advocate Don Wiss sent me after reading this very post: http://paleodiet.com/losspts.txt .It offers insight as to how calcium is lost through the body, factors many don’t consider in their ultimate quest to just consume lots of calcium. Thanks, Don.

References:

(1) “Excessive Calcium Causes Osteoporosis” http://www.4.waisays.com/ExcessiveCalcium.htm retrieved 1-4-10

(2) “Dairy Isn’t the Only Answer” http://www.livingpaleo.com/articles/Dairy-Isnt-The-Only-Answer.html retrieved 1-4-10

(3) “Calcium for Women” http://www.marksdailyapple.com/calcium-for-women/ retrieved 1-4-10

_____________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

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Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

__________________________________

Daily WOD/Fundamentals Class @ 7:30pm

Mon, 14 May 12 01:00:00 -0400

Daily WOD

Warmup

5mins-Double Under Work
2-Rounds
15-Pushups
15-Pullups
15-Sotts Press w/empty bar

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

Hang Power Snatch

3-3-3-3

*Work up to a Heavy Triple / Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

Shoulder Press

3-3-3-3

*Work up to a Heavy Triple

*DO NOT GO TO FAILURE

*Then do 2 more set @ Heaviest Load

MetCon

AMRAP 15mins

12-Floor Press(155#m/105#w)
12-Hang Power Clean (155#m/105#w)
12-Burpees Over Barbell

post times to comments

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VIDEO: CrossFit – “The Foundation Is Nutrition”

From CrossFitHQ

Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman.

In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.

“Each level builds on the level below it,” explains Nicole Carroll, director of certification. “If your nutrition sucks, these things will not be where they could be if it were more solid.”

Likewise, Glassman says CrossFit favors Barry Sears’ Zone Diet “because it does give me accurate and precise prescription for caloric intake and, more importantly, the exact levels of macronutrient that I can start at.”

Likewise, trainers and coaches can make informed decisions on how to tweak an athlete’s diet for improved performance, he says.

CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training.

“It’s not quality or quantity. It can and it should be both.”

______________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

_______________________________________

Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

__________________________________

Daily WOD

Sat, 12 May 12 01:00:00 -0400

Wear calf sleeves to protect you from Rope Burn

Daily WOD

MetCon

AMRAP 20mins

3-Rope Climbs 15'
6-Power Cleans (155#m/105#w)
9-Burpees Over Barbell
12-Wallballs(20#m/14#w)
15-Box Jumps(24"m/20"w)

post rounds completed to comments

_____________________________________________

______________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

_______________________________________

Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

__________________________________

Daily WOD/Fundamentals Class @ 7:30pm

Fri, 11 May 12 01:00:00 -0400

Daily WOD

Warmup

800m-Run/Jog
2-Rounds
15-Walking lunge
15-Box Jumps
15-Glute Ham Raises

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

None Today

5-5-5-5

*Work up to a Heavy 5 Rep Set/Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

None Today

5-5-5-5

*Work up to a Heavy 5 Rep Set

*DO NOT GO TO FAILURE

*Then do 1 more set @ Heaviest Load

MetCon

Sprint Work (timed)

1 x 400m-Run + *30yd Suicide Sprints
1 x *30yd Suicide Sprints + 400m-Run
1 x 400m-Run + *30yd Suicide Sprints
1 x *30yd Suicide Sprints + 400m-Run

Rest As Needed Between Efforts

*30yd Suicde Sprints will done forwards to the first 10yd cone then return sprinting backwards to the start cone then forwards to the 20yd cone then return sprinting backwards then forwards to the 30yd cone then return sprinting backwards to the start cone

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Once a Villain, Coconut Oil Charms the Health Food World

By MELISSA CLARK
Read the whole article

A FEW years ago I noticed something odd at the health food store. There, rubbing elbows with the extra-virgin olive oil and cold-pressed canola oil was virtually the last fat I expected to see in such esteemed company: coconut oil.

The last time I checked, coconut oil was supposed to be the devil himself in liquid form, with more poisonous artery-clogging, cholesterol-raising, heart-attack-causing saturated fat than butter, lard or beef tallow.

Its bad reputation caused a panic at the concession stands back in 1994, when the Center for Science in the Public Interest put out a study claiming that a large movie-theater popcorn, hold the butter, delivered as much saturated fat as six Big Macs. “Theater popcorn ought to be the Snow White of snack foods, but it’s been turned into Godzilla by being popped in highly saturated coconut oil,” Michael Jacobson, the executive director of the center, a consumer group that focuses on food and nutrition, said at the time.

So given all this greasy baggage, what was coconut oil doing in a health food store? In fact, it has recently become the darling of the natural-foods world. Annual sales growth at Whole Foods “has been in the high double digits for the last five years,” said Errol Schweizer, the chain’s global senior grocery coordinator.

Two groups have helped give coconut oil its sparkly new makeover. One is made up of scientists, many of whom are backtracking on the worst accusations against coconut oil. And the other is the growing number of vegans, who rely on it as a sweet vegetable fat that is solid at room temperature and can create flaky pie crusts, crumbly scones and fluffy cupcake icings, all without butter.

My curiosity stirred, I brought some home and experimented. I quickly learned that virgin coconut oil has a haunting, nutty, vanilla flavor. It’s even milder and richer tasting than butter, sweeter and lighter textured than lard, and without any of the bitterness you sometimes get in olive oil. Read more...

______________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

_______________________________________

Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

__________________________________

Daily WOD/Fundamentals Class @ 7:30pm

Thu, 10 May 12 01:00:00 -0400

Daily WOD

Warmup

400m-Run/Jog
2-Rounds
15-Wallballs
15-Back Extension
15-Toes to Bar

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

Power Clean

5-5-5-5

*Work up to a Heavy 5 Rep Set/Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

Deadlift

5-5-5-5

*Work up to a Heavy 5 Rep Set

*DO NOT GO TO FAILURE

*Then do 1 more set @ Heaviest Load

MetCon

AMRAP 10mins

10-Front Squats (200#m/130#w)
200m-Sprint

post loads & rounds/partials completed to comments

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The Fountain of Youth OR Why Strength Train?!

Remember Ponce de Leon ? He was the Spanish dude who searched for the Fountain of Youth hundreds of years ago to remedy his own aging. Too bad no one told him about lifting weights! Ok, so there’s no "real" Fountain of Youth, but lifting weights comes pretty darn close! There’s good news and bad news about aging, let’s get the bad news out of the way first!

THE BAD NEWS
We all, regardless of gender, begin losing lean body mass (muscle) at between age 25 and 30, at a rate of approximately (for sedentary people) 1% each year until age 60. Then it increases to about 1.5% each year until age 70, then increases to about 2% each year after that! Strength decreases even faster than muscle mass; on the order of DOUBLE!

Bone density peaks at approximately age 30; then it begins to decline. A number of factors accelerate the loss of bone: diabetes, menopause (Women may lose up to 20% of their bone mass upon completion of menopause!), smoking, excessive alcohol use, lack of physical activity, vitamin D deficiency, and chemotherapy.

Less bone and muscle means a greater risk of injury, lack of strength, decreased range of motion, poor balance, a lack of confidence, and a less independent, active lifestyle as we age.

THE GOOD NEWS
We can stop our bone density and muscle loss! We can even reverse it and gain it back! The most effective way to do this is to resistance train. Yep, it’s hard work, technique intensive (insert picky trainer’s voice here!), and not always fun. However, it is the only proven, natural way to be healthy, happy, and active as we age. Sounds like a Fountain of Youth to me!

What this means is lift weights, please! It doesn’t mean high reps-low weight, Pilates, Yoga, Zumba class, or spin class! These activities have a specific application and can be fun. Unfortunately, increasing bone density and muscle mass are not by-products of these activities.
(If you don’t believe me, or think I say these things ‘cause I really enjoy lifting weights and have a skewed point of view… Google "strength training benefits"! It’s not just me, I promise!)

Resistance training not only positively impacts bone and muscle, it does other great stuff too!

Improves glucose control (helps with diabetes)
Reduces hypertension (high blood pressure)
Reduces the symptoms of arthritis
Reduces depression
Reduces cardiovascular disease (CVD) by up to 30%
Boosts self-esteem and self-confidence
Impacts hormone levels: growth hormone (helps break down fat and bolsters the immune system), insulin (lowers blood glucose levels), and others
Decreases insulin resistance, a precursor to Type 2 diabetes

The National Strength and Conditioning Association reported in June, 2010 that only 27% of the US population resistance trains! The numbers drop significantly at age 50. Of those 75 years and older less than 10% resistance train.

The positive impact of resistance training has been known for years, but it can be difficult at times to stick to a routine. Perhaps the next time you feel less than motivated to go to the gym you’ll remember some of the information presented here!

Let’s all be as active, strong, and healthy as we can for as long as we can! Modern medicine can do a great job of helping us live a long time; it’s up to us to behave in ways that contribute to a high quality of life!

______________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

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Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

__________________________________

Daily WOD/Fundamentals Class @ 7:30pm/OPEN PM HOURS ONLY ON WED

Wed, 09 May 12 01:00:00 -0400

Daily WOD

Warmup

400m-Run/Jog
2-Rounds
15-Pushups
15-Pullups
15-Kettlebell Swings

*15mins for warmup

*This is just a Warmup Not A MetCon Take Your Time

Olympic Lift

Power Snatch

5-5-5-5

*Work up to a Heavy 5 Rep Set/Do Not Let Go Of Bar

*DO NOT GO TO FAILURE

*Then perform 2 more sets @ Heaviest Load

Power Lift

Floor Press

5-5-5-5

*Work up to a Heavy 5 Rep Set

*DO NOT GO TO FAILURE

*Then do 2 more set @ Heaviest Load

MetCon

AMRAP 10mins

15-Shoulder to Overhead (155#m/105#w)
15-Chest to Bar Pullups

post loads & rounds/partials completed to comments

_____________________________________________

The Biology of Exercise and Weight Loss

From HealthTree.com
Read Entire Article

If you're interested in maximizing your weight loss, you need a thorough understanding of the biology of exercise and weight loss. Although every body works differently, all bodies abide by the same biological rules and processes that lead to weight gain or weight loss.

These rules also influence how exercise helps us build the kinds of muscle and fat we need to stay healthy. Learn about the biology of exercise and weight loss, and how your body processes what you put in it.

What Causes Weight Loss

Your body constantly burns calories (even as you eat) to keep you functioning--your blood flowing, eyes blinking and organs working--so you need sufficient calories every day: typically between 1,500 and 2,000 for the average adult. The following are two ways to determine how many calories your body needs per day.

You can calculate these on your own with complex mathematical formulas or, better yet, consult an exercise physiologist or dietitian for help in doing so:

Basal metabolic rate (BMR) determines how many calories you need to perform basic bodily functions like respiration and breathing.
Resting metabolic rate (RMR) indicates the number of calories your body expends in a resting state.

These metabolic rates, in addition to other factors, such as physical activity, gender, weight and genetics, all play a part in weight loss. When a negative balance--or a deficit--exists between your metabolic rate and the calories you use, weight loss will result.

Exercise Stimulates Caloric Burn

Increasing physical activity can increase weight loss, especially when you burn more calories than you consume, creating a negative balance. In the biology of exercise and weight loss, the calorie is simply a measurement of the energy required to raise the temperature of one gram of water by one degree Celsius.

Just like the calorie is a simple measurement of energy, weight loss is a straightforward equation that involves calories eaten and calories used. Depending on the kind of physical activity you choose, you may significantly increase the number of calories burned each day. Read More.

______________________________________________

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

__________________________________________

Fundamentals Classes are now offered 5 days a week
M,T,W,Th,F @ 7p:30pm

Free Intro to CrossFit Class by Appt Only (call)

727-255-2722

The first session is on us
Schedule a free introductory class to see our facility,meet the trainers and try out CrossFit!

_________________________________________

2011 Class Times & Hours of Operation

Click Here

________________________________________

NEW Location:

39976 US HWY 19 N.
Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

Look for the Warehouses in the back

727-255-2722

Crossfittriumph@yahoo.com

______________________________________

Friend Us On Facebook

_______________________________________

Missed the 2011 CrossFit Games?

You can still see all the action in the Archives

The 2011 CrossFit Games website Archive video

__________________________________

CrossFit Triumph

Daily WOD

What your doctor didn't tell you about cholesterol: Eggs

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

Free Intro to CrossFit Class by Appt Only (call)

2012 Class Times & Hours of Operation

NEW Location:

39976 US HWY 19 N. Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

727-255-2722

Friend Us On Facebook

The 2011 CrossFit Games website Archive video

Daily WOD/Fundamentals Class @ 7:30pm

Explosive-strength training improves 5-km running time!

Explosive-strength training improves 5-km running time by improving running economy and muscle power.

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

Free Intro to CrossFit Class by Appt Only (call)

2011 Class Times & Hours of Operation

NEW Location:

39976 US HWY 19 N. Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

727-255-2722

Friend Us On Facebook

The 2011 CrossFit Games website Archive video

Daily WOD/Fundamentals Class @ 7:30pm

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

Free Intro to CrossFit Class by Appt Only (call)

2011 Class Times & Hours of Operation

NEW Location:

39976 US HWY 19 N. Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

727-255-2722

Friend Us On Facebook

The 2011 CrossFit Games website Archive video

Daily WOD/Fundamentals Class @ 7:30pm/OPEN PM HOURS ONLY

Saturated fat, carbohydrate, and cardiovascular disease

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

Free Intro to CrossFit Class by Appt Only (call)

2011 Class Times & Hours of Operation

NEW Location:

39976 US HWY 19 N. Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

727-255-2722

Friend Us On Facebook

The 2011 CrossFit Games website Archive video

Daily WOD/Fundamentals Class @ 7:30pm

Where Does My Calcium Come From?

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

Free Intro to CrossFit Class by Appt Only (call)

2011 Class Times & Hours of Operation

NEW Location:

39976 US HWY 19 N. Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

727-255-2722

Friend Us On Facebook

The 2011 CrossFit Games website Archive video

Daily WOD/Fundamentals Class @ 7:30pm

VIDEO: CrossFit – “The Foundation Is Nutrition”

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

Free Intro to CrossFit Class by Appt Only (call)

2011 Class Times & Hours of Operation

NEW Location:

39976 US HWY 19 N. Tarpon Springs,FL.34689

Located 1 block south of the Waffle House behind the Dog Lovers Plaza

727-255-2722

Friend Us On Facebook

The 2011 CrossFit Games website Archive video

Daily WOD

Follow All The Action of The 2012 Reebok CrossFit Games

2012 Reebok CrossFit Games Site.

Free Intro to CrossFit Class by Appt Only (call)

2011 Class Times & Hours of Operation

NEW Location:

39976 US HWY 19 N. Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689

39976 US HWY 19 N.
Tarpon Springs,FL.34689