Archive for December, 2009
Here it is guys!!! After viewing this I was hooked! I traded all of our Bumpers, Bars, Kettle Bells and even all five rowers for 15 of these bad boys! We are all going to be ripped!!!*
Attention! There will be no 8pm workout on Wednesday and no 7:30 on Thursday. All other scheduled workouts will be going on the rest of the day however, there will only be one group WOD on New Years Day at 10am! This will be the annual "Black Eye Pea" workout to assure that we will all start the new year off right.
(12 Days of Christmas Workout Group)
The "12 Days" workout was designed to be done just as the song is sung. 1, 2.1, 3.2.1… The progression is as follows:
1 lap around the building (200m run)
3 Ring Dips
4 Pull Ups
5 Power Cleans
6 Box Jumps (24 inch)
7 Wall Ball Shot
8 KB Swing
10 Front Squat
11 Push Press
Thank you to all that participated, I think everyone had a blast! Merry Christmas to all and Happy Holidays!
There are no tracks to dance to, no punching or kicking the air without a purpose and no trainer memorizing choreography for you to mimic… World Camp CrossFit is a community of like minded individuals out to be "better than yesterday"! We look at ourselves as a team being led by a coach. It is the Coach's responsibility to ensure that everyone is moving correctly. Technique is KEY! We must practice to get better and we must get better to grow…
Column taken from The Albany Herald (12/20/09)
With the Christmas Holidays just around the corner everyone, including myself, are scattering about in hopes of finding that perfect gift for that special someone. You can see it in the streets, the mall and even the grocery stores; Albany is alive with people spreading the holiday cheer! Typically, about this time, I am trying to figure out what I can do this year that will top last year and the year before that. Well, I think I have an idea! It seems only fitting that a Personal Trainer gives the gift of fitness, right? This all sounds well and good, but how? How do I give what I should “stereotypically” be giving all year long? And then it hits me, I need help! I need help from you Albany! I have been responsible for writing this fitness column for about 8 months now; listening to your concerns and answering your questions about everything fitness related and I think that it’s about time to step it up a notch and this is how I plan to do it…
I would like to start off by giving a 3 month training membership to a deserving male and female from the Albany area. This membership would include unlimited use of the facility along with training, consultation and program design from me and the highly motivated trainers at World Camp! This will give you the opportunity to change your life forever! Fitness has opened the door for me to make changes and witness things that I never thought possible in my own life and those around me and all I want is for you to have the chance to get in on the action!
Now, just as everything else out there that sounds too good to be true, there is a catch. If selected, you will be part of a case study. You will have to agree to certain demands that I have for you. Nothing big like promising me your first born or anything like that! You will simply have to agree to a certain number of days that you will train, you will be asked and expected to change the way you look at foods and conform to a sensible meal plan; along with this you will allow me to document all of your achievements. This means that your picture will be in the paper along with any information that we deem necessary to show the readers of this column how important fitness is and has become in your life. All I ask from you is that you show up, work hard and keep an open mind. That’s it! There are no hidden charges, no surprises, NOTHING! You will be motivation for everyone out there that doesn’t think they have time or the ability to get in shape. The road will not be easy, but the results and changes you make will be priceless!
Interested? All I need is a 500 word minimum essay on why you should be selected for this once in a lifetime opportunity. Out of all the essays received, 3 male and female finalists will have a sit down meeting with my trainers and I for the final decision to be made. DO NOT fill the essay with what you think that I want to hear, be yourself; I want to know that you are taking this seriously. Seeing how time is of the essence, I would ask that all essays be submitted no later than January 1st for consideration. I would like to start this study by the 2nd week in 2010.
With the New Year right around the corner, what better way to get it started on a fitness regimen than this? I am excited for you, whoever you are, for this journey that you are about to go on. I have set up a special e-mail account for the submissions. E-mail all essays to firstname.lastname@example.org title them case study. If you would like to mail them, send them directly to the facility at 2722-6 Dawson Road, Albany, Ga. 31707. I look forward to reading your entries and getting this underway!
I am a Kettle bell, however, after I get done with you, you may want to call me something else… I pride myself in being one of the most versatile pieces of equipment in the gym. To the untrained eye, I am nothing more than a steel ball with a handle; but to those who care to learn, I am everything…
Be sure to check out this Sunday's fitness column in The Albany Herald! World Camp is going to make a difference, just wait…
"SEX & EXERCISE"
(brought to you by Gym CrossFit)
Here's our rule of thumb:
If we wouldn't do it during SEX, then we don't do it during our WORKOUT.
Have Sex and watch TV? Have Sex and and read a book? Have Sex with no intensity? Have Sex and not break a sweat? Have Sex and be able to carry on a conversation? Have Sex and be bored? Have Sex and not have fun? Have Sex alone?
If you are working out while watching tv, reading a book, with no intensity, while not breaking a sweat, are able to carry on a conversation, are bored, are not having fun, or are alone – Come find CROSSFIT!
CrossFit is 'constantly varied functional movement performed at high intensity' and CrossFit is all about INCREASED and SUSTAINED WORK CAPACITY.
Need we say more?
(Tommy knocking out some Double Unders during last nights WOD)
Cave Man eating is much easier than you may think! I have personally been on a Paleo meal plan for the last 5 weeks and have already see astounding results. I am leaning out, getting faster and more powerful everyday. As you may know World Camp will be kicking off an "in house" nutritional challenge right after the holidays. Both the Paleo and Zone will be discussed and you will be given the opportunity to decide which plan will work best for you. For more details checkout the nutritional board in the gym.
Congratulations to Walt for joining the "Muscle UP" club last night!!! Proud of you man! Keep up the good work!
This Saturday we are back on schedule with the 9am workout. I hope to see you all here ready to get it on!
We would all like to wish Evan a good trip and a fun time in Jacksonville this weekend as he gets his Level I Cert. See you when you get back bro!
Finally, here it is ladies!!! Just in time for Christmas, "The SHAKE Weight". Now you too can have your very own, get it while supplies last!
This week I had the opportunity to speak with some of the students at Lee County Elementary for their career day. I think I had just about as much fun as the kids! We talked about being a Personal Trainer and Coach along with all of the responsibilities that come with the job. After all the lecture we had a little fun! Thank you to all the groups that I had the pleasure of speaking with and I hope to see you all very soon!
1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you’re late, it’s 10 burpees per minute.
2. If you forget to sign in, it’s 50 burpees. If you need a membership card, just remind me to get you one the next time you come in. And regarding any burpee incentives… you may cry and whine all you want, as long as we can hear you counting.
3. Accidents and injuries happen and usually come as a result of impatience. Don’t be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don’t want our toys, our rubber flooring, you, or someone else broken unnecessarily.
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner and it is difficult to clean up!
6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you’ve left behind.
7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven’t mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude – please be respectful.
This had to be one of the busiest weekends I have had in some time! After a very intense workout on Friday, a group of us went to watch World Camper's Lindsay and Karly Crawford play in Lee County's game against Worth Co. My girls did it up! Lee County easily laid Worth to rest. Great job ladies!!!
Saturday morning was the Jingle Bell Jog. The 10k started at 8am and the 5k started right at 9. World Camp was represented by 39 members! You guys and gals never ceases to amaze me, with workouts being constantly varied and the most running involved being 800m every so often, World Camp brought home 12 metals! Metals were given to 1st, 2nd and 3rd place in each age group. This may come off the wrong way and just a little arrogant, but I wonder what would happen if we practiced these long runs? It just goes to show you that people that train here are just more prepared for any situation. Great job to everyone who participated in the event, you should be proud of your self as I am proud of you!
Finally, my weekend ended in Atlanta for both the SEC Championship and a another certification coarse. The topic this weekend was Movement, Mobility and Recovery with Kelly Starrett, DPT. I had a blast and learned a TON! It has always been my goal to bring the best training I can to World Camp, and these underlying Certs are all just pieces to the big puzzle. I look forward to seeing you all here this week!
(Shae "butta" and Yalda get in some 1 arm DB Thrusters last night)
If you are signed up for the Jingle Bell Jog this weekend remember to pick up your shirt today or tomorrow from the gym! Those that are not participating, there will be no Saturday WOD! The WOD will be the 10k, 5k or 1 mile run. If you wish to come support, there will be a tent set up for World Camp along with coffee and cocoa!
(Jay on the Clean and Jerk)
(Kerry and Saban playing a game of TAG before the workout)
Remember, there is no workout at the gym this weekend! The Jingle Bell 10k, 5k or 1 mile run will be the workout. Right now we have about 30 of our members participating in the event so even if you are not, feel free to come and hang at the tent and support! The activities start at 8am with the 10k, 9am with the 5k and the 1 mile after that.
(Cristy, Amanda and Kate knocking out some Wall Ball)