Author Archive
WCCF on ESPN3
World Camp was interviewed by ESPN3 on day 2 of the CrossFit games at the Home Depot Center in Carson, California… July 30, 2011.
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Merry Christmas!!!
Your World Camp Coaches get Elfed!
Staring: Kris, “Bill”, Evan, and Sam
Staring: Christy, Shelby, and Rio
We Love Mountain Climbing Too!
Kris and Warren should have reached the summit of Mt. Rainier sometime early this morning. Every class this week has enjoyed several rounds of Mountain Climbers in honor of our fearless leader!
FGB 5
(Med Ball lunges at sunrise)
World Camp CrossFit is pleased to announce “Fight Gone Bad 5!” This will be a fundraiser held here at World Camp on September 25th and everyone is encouraged to be in attendance. The cost of the workout that Saturday will be $10 and ALL monies collected will go to the Wounded Warrior Project, CrossFit Foundations and LIVESTRONG! We are supper excited about this and want to make the event HUGE so, tell a friend and mark it on your calendar. There will be more information posted both here and at the gym. 
We are still in need of a few more Judges and volunteers for the”South Georgia THROWDOWN.” Sign up is in the gym and you can click on the SGTD page on the left side bar for more information!
Working for the Weekend!
I want to thank everyone who came out this Saturday to World Camp, it was a BLAST! It was good to see the new faces as well as some old friends coming back from summer vacation. From the looks of things, it was another good workout. I would like to remind everyone that you do not have to be a member to come join in on the fun on Saturdays. We are here at 9am and would love for you to drop by! I hope to see you all this Saturday!
(Kids camp)
Tri Again!
(Tri participants, minus Angela and Renee)
This past weekend was the annual “Georgia Veterans Triathlon.” As you may know, World Camp is always trying to find was to test out our fitness levels with only the concept of GPP (General Physical Preparedness). With the majority of us on borrowed bicycles and only using CrossFit as a training method, World Camp finished the race in the upper half of the field with one member placing 3rd in her age group! Shelby Levy missed out on the second place podium because of a 2 minute penalty she was issued for wearing earbuds during the run portion of the event.
As a Head Coach and owner of the training facility, I can not express how proud I am of our little community. As we sat and watched all of the other racers cross the finish line, it was apparent that the majority of the participants practice and train for these events year round. With that being said, taking into consideration the little to no specific Triathlon training our athletes had, one can not help but to acknowledge that World Camp CrossFit’s people are better prepared for any event.
“We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can. Not very humble, I know, but true.” – Greg Glassman, founder of CrossFit, Inc
Got Milk?
(Small but HARD working group this Saturday)
got milk?
Maybe you should… Click here to find out how a big ole glass of Chocolate Milk may be just what you need!
For anyone interested in supporting those who are participating in the Triathlon this Saturday at Lake Blackshear, there will be a get together afterwards at the lake house of Tina Mitchell. Please sign up at the gym so we can get an accurate number of guest!
Justin’s Last WOD
(Justin, on left, with Chopper Sam)
It is with a sad heart that we say farewell to Justin! Justin is moving to Atlanta to finish up with school and he will be greatly missed around World Camp CrossFit. He has already been visiting CrossFits in the area where he will reside for his time there, so not to let all of his accomplishments at WCCF be in vain. You will be missed my friend!
Here is a shot taken from Justin’s last WOD here at World Camp CrossFit.
The following is an update from Cj on her granddaughter Sadie:
“Sadie came home Saturday. Surgery went very well and she is progressing rapidly. She is not allowed to crawl or walk yet which presents a GREAT challenge as far as keeping a 13 month old entertained is concerned. Thank you for all the prayers and concern you have shown. Hope to be back among you soon!”
Indestructible
Untitled from Kris Morrill on Vimeo
This is an e-mail I received from Cj this morning; may her family be in our hearts while they get through this.
“To my crossfit family.. My granddaughter Sadie is having spinal cord surgery on Wed July 28th. We are all so fortunate to be healthy and to be a part of Crossfit here in Albany. We would appreciate all prayers, meditation, sending positive vibes or whatever it is that you do. All is relevant. Remember her on Wednesday. Will send updates daily.”
Cj
60″ Box Jump
Untitled from Kris Morrill on Vimeo
A video dropped the other day on crossfit.com com showing a guy performing a 56″ Box Jump for a World Record. I am not totally sure what the rules are to the jump. Can you take a step, a full run to begin the jump or must the athlete be at a full stand still as if he was testing a vertical leap? Bill and I were playing around with boxes after seeing the video and found that we may have a “World Record” holder here at World Camp!
YOU ASKED FOR IT, SO COME AND GET IT!
Beginning August 2nd, World Camp will be adding a 5:30am Group Workout to the daily schedule. This time slot will be great for those of you that want to get your WOD in before heading to work or school.
Happy he who learns to bear what he cannot change.”
- Johann Friedrich Von Schiller
(Sam outside of a WH in Jax)
Hump Day!
(Shelby in full hip extension of the Kip)
“It is not the critic who counts. Not the man who points out how the strongman stumbled or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause. Who, at the best, knows in the end the triumph of high achievement, and who at the worst, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat.”
- Theodore Roosevelt
Please let us know if you are planning on attending the Member Gathering at Steve and Joy’s house this Saturday. We are buying meat for everyone and it would be good to know how many we were looking at. Also, we are still in need of Plates, Cups, Plasticware, Fruit, Drinks and some good ole NON-Paleo desserts! We will start up at 1pm and wrap it up some time that evening.
It’s about that time!
The ON RAMP class will be starting back up this coming Monday, July 12th, at 9am! If you are interested in getting plugged in to World Camp CrossFit in a small, non- intimidating environment; this ON RAMP class is for you! With that being said, all workouts are still scaled to the ability of each individual athlete; therefore, all abilities are invited. No prior registration is required so feel free to simply show up a few minutes early ready to go!
Is it Friday yet?
Fight Gone Bad from Kris Morrill on Vimeo.
“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius — and a lot of courage — to move in the opposite direction.”
Albert Einstein
If your goal is some kind of mass gain and/or you are not overly concerned about Bikini season (think Greg Everett) you may need or want to do some BIG eating. Although liquid food is a good option in this regard, you CAN get in some serious cals by constructing your meal in a smart way. One method that is effective is dramatically increasing fat intake due to it’s caloric content…fortunately or unfortunately, it’s tough to just up-end a bottle of olive oil and really go to town! Well, here is a sneaky way to get in a load of protein, cals and nutrition all in one go.
Take 3 -4 pieces of applewood smoked bacon, dice it and begin cooking it in a pan. While the bacon is cooking get a bag of Trader Joe’s frozen broccoli out and scramble 6 eggs in a bowl. When the bacon is almost done add the bag of broccoli and 4-6 tablespoons of extra virgin olive oil. Let this mess cook until the broccoli is almost done, then add your eggs. If you turn the heat down and cover the whole thing you can finish out with a frittata (openfaced omelet) or you can keep the heat up and simply scramble it. In the picture you cannot see that there are two avacados diced in the plate, atop which the frittata sits.
You can construct this omelet in any way you want but just a back of the envelope calculation shows we have about 40-45g of protein, 100g of fat and about 10g of carbs from the broccoli. That’s over a thousand calories and when garnished with hot sauce or salsa it’s not too hard to pack one away. This is a pretty good way to get you towards the 4-6 thousand cals you might need to gain muscle or simply perform at your best.
What will we fall for next?
Clients often ask me how I am able to function with the busy schedule I keep. “When do you sleep”, they ask… I always tell them that I try to get to bed as early as possible. I will jokingly tell them that if I hear Ben Roberts’ voice then I know that I am up way too late. Nothing against Ben Roberts of course, I just know that I need at least 6 hours of sleep in order to function properly. Well, with that being said, I caught a mild case of insomnia the other night. As you all know the first place we go for comfort with this is the television, right? And there was Ben, waiting to tell me a bedtime story of all the day’s happenings in “The Good Life City”. Needless to say, that didn’t quite get me to sleep and I found myself searching the airways for anything of interest to pass the time until I could get to sleep or my 5:30am training session, whichever came first.
As I reached the higher stations I noticed that if I called right then, I would get not one, but two Thigh Masters for the low price of… One for each thigh, I guess. I began to see commercial after commercial for the latest invention that would allow me to sit on the couch and roll, twist or rock my way to having six pack abs. The one thought that crossed my mind was the fact that they must be selling all these things in order to keep the commercials running. Just think, this very second a 30min television program is in progress with the high hopes and assumptions that we are all stupid and will actually buy these products. Now please do not get offended if you just got done “Turbo Jamming” your way to better health, you just have to realize that these products are all the same. Depending on what infomercial you catch at what time, you will be told that these products are the most state of the art ways of getting in the shape of your life without doing a thing. Surely, you see a pattern here! They are all cheesy appeals to everyone’s desire to have a chiseled midsection, which would only come from hard work, strict eating habits and in some cases genetic predisposition.
It’s always easy, it’s always fast and it always abs! These products all promise the same thing, to take off fat in your belly. This spot reduction idea forces us to believe that the belly fat somehow soaks or oozes out of your tissue and into the muscles that you are being worked at that time and is passed out of the body somehow. I am not really sure how this is supposed to take place in only 5 mins a day but they guarantee it, or your money back!
The “something for nothing” mentality has engulfed or society and it is prevalent now more than ever. If rocking back and forth on the floor or couch is still too much work for you, there are now pills offered that will get us looking great without even expending any energy at all. The marketing cuts right to what we want to hear “lose the weight without the work”. It is remarkably apparent that if there were indeed a pill or some medication that actually worked then there would only be about three obese people in America. Because, beside from the three that keep showing up on the afternoon talk shows encouraging us to except them, everyone else wants to be fit and trim and the pill seems to fit into what we are willing to do to get there.
You see, there is no easy road to fitness. There is no “new discovery” that will allow us to have the body we always wanted, just time and dedication to the cause. We must rely solely on ourselves to make the decision whether or not we want to put in the work. Unfortunately, as Mark Rippetoe would say, relying on others will and can result in a closet full of Thigh masters which will undoubtedly force us to find somewhere else to hang your clothes, like your Bow flex.
Rest Day
There will only be 2 workouts tomorrow, July 5th! 1 at 10am and the other at 6pm. Enjoy the time you get to spend with friends and family today!
2 YEARS! Who would have thunk it?
Today, June 30th 2010, marks the 2 year anniversary for World Camp Fitness! I want to take this time to personally thank everyone who has been a part of this dream and helping to make it a reality. World Camp was founded on the principles of providing the highest quality coaching and training in the area, and that will continue to hold true for many years to come.
Just to think, 2 short years ago, one trainer decided to go out on his own and rent a 900sq.ft. retail unit in order to create an environment to train clients using methods that would fit them best. Today we has seven highly qualified coaches and play around in almost 8,000sq. ft. We not only provide the same quality training to the general public but to sports teams and professional athletes alike. It is my opinion that the success of World Camp has to do with the community that it keeps. The people that train here may be from every different background know but all are like minded when it comes to their training. This "common ground" perspective is what makes World Camp so unique and inviting!
To everyone who has played a part in this, THANK YOU! Just know that none of this could have been possible without your hard work and support. I will be forever grateful to you all for allowing me to be able to unlock these doors every morning.
Time for Technique
(5pm group working on Med Ball Cleans)
Taking time out of your day to work on technique and fundamentals is the key to getting better! Playing both high school and college Basketball, I lived for the games; however,the smell of the gym, the crowds and competition would not be near as enjoyable if I hadn’t put in work leading up to that point. Practice everything but punish your weakness was and is still the mentality we should have in sport and in life. Here at World Camp, we program for our people to get better, “Better than Yesterday” we say. Not all workouts are magical but all are practical. Thank you all for the hard work that you put in each day!
“When people ask me now if I miss coaching UCLA basketball games, the national championships, the attention, the trophies, and everything that goes with them, I tell them this: I miss the practices.”
- John Wooden
I am WOMAN, hear me ROAR!
(Rio during the Tire Pull/Carry competition in Dahlonega)
In my profession, I get the opportunity to work with a number of people from all walks of life. From men to women, Pro’s to Joe’s, teens to seniors, all have graced the doorway of World Camp CrossFit. Out of all types, women are the ones that fascinate me the most.
Women, for the most part, are very aesthetically driven, meaning they are concerned more with looks and beauty than performance, and there is definitely nothing wrong with that. The desire to look good and feel beautiful is a natural emotion inside us all that we cannot fight off, no matter how much we don’t care about what others think. With performance being the main measuring stick in my book, the women that I train realize and find comfort in knowing that with better performance comes fat loss and muscle tone. However, there is a vicious rumor out there that I plan to expose in this column and I hope this clears up any grey areas that you women may have on the topic of strength training.
When sitting down with a female client for the first time, the one question that is sure to pop up will be, “Will lifting weights make me look like a man?” Well, out of the respect for the new client and whoever planted that seed in her head, I reassure her that there was no possible way for this to happen.
Strength training for women is a great way to lose weight, tone up and get fit. Many women are hesitant to start a training program in fear that they may end up looking like a male bodybuilder with huge muscles and oversized shoulders and legs. The truth is, a female does not have the chemical make-up or the ability to produce the large amounts of testosterone needed to build those large muscles. This could only happen if the woman in question chooses to use an illegal substance such as steroids. On the other hand, a woman who is an avid trainer and on a healthy diet plan will simply develop a well sculpted body that looks and feels great!
With about 65% of my clientele being women, I have come to the realization they truly are from Venus and I am a few thousand light years away trying to imagine life in those “to die for” jeans that they are just shy of getting into. Being married for only 5 years, I still have a lot to learn. Jerry Seinfeld once said, “Women are the only people who can pour boiling hot wax on their upper thigh, rip the hair out from the root and still be afraid of a spider”. I have however, come to appreciate these angelic creatures that tend to carry the weight of the world on their shoulders. Women not only have to deal with the stresses of day to day life and motherhood, they are expected to hold to the pre-conceived image of what a woman is supposed to look like. This is really unfair seeing how every woman is different just as every woman’s body is different.
Increased metabolic rate and bone density, a decreased risk of Coronary Disease and injury prevention are just a few of the benefits seen in women on a vigorous training program. Aside from all the physical benefits, strength training can make a woman more confident, feel better about herself and look great in the process! Strength training has been proven in every study to burn more body fat than just cardio alone. With this being said, your daily walk/ run around the neighborhood is not going to get you the results that you long for.
I hope this has laid to rest any questions or concerns you ladies may have had on the subject of strength training.
Super Saturday
Good looking group at World Camp this Saturday! Great job to everyone who showed up this morning. Keep in mind that every Saturday is FREE for anyone who would like to come out and participate.
If you are interested in doing the Triathlon at Lake Blacksheir August 14th, please contact Shelby Levy through Facebook or at the gym.
The Breakdown of Dahlonega
(3 sweaty chics hugging; only here would this appropriate)
The results are posted for the event last Saturday in Dahlonega, Ga. You can click here to see how the standings ended up. Congratulations again to all the competitors and a big GREAT JOB goes out to all that had a hand in making it happen!
(Cristy in the Tire Drag/Carry event)
