Archive for April, 2010

 

(Tommy in full extension at the bottom of the pull up) 

Just what does it mean to be Better than Yesterday?

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I believe in the soul. Metabolic conditioning. The deadlift. The pull-up. The lumbar curve of your back. The hang snatch. High box jumps. Good nuts. That the writings of most "exercise scientists" are reactionary, overrated crap. I believe that Jack LaLanne fathered us all. I believe there ought to be a Constitutional Amendment outlawing the Smith Machine and the quarter-squat. I believe in the Olympic bar, rubber bumper plates, and dumping weights from overhead if you have to. And I believe in long, slow, after-WOD soreness that lasts for three days.

 

(Jolie making sure April has good range of motion; and she does!) 

It was great to see all of the new faces this past Saturday! Keep in mind that every Saturday is FREE for individuals who want to come try out World Camp! Hope to see you soon.

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ALL HANDS ON DECK!!!

As you all know by now, World Camp is growing! It is great to see the new growth and I feel your pain about needing more space. Well, you asked for it, so here you go! We have decided to take over the unit right next door, take a wall out and expand. We will be having a work day this coming Saturday to paint and do some minor renovations. Your help is desperately needed to make this happen. If you have paint brushes or rollers, BRING EM! If we get the painting knocked out this weekend, we will be able to lay the flooring next week and we will be in there by 2 weeks from today! 

 

(Overhead Squat Technique before workout) 

Want to give CrossFit a try to make sure it is right for you?

Well come down to World Camp CrossFit for our open to the public, no strings attached, fun, free Saturday workout!

We start at 9am. We give you a overview of what we do here, walk you through some basic movements, then we put you to work!

No prior CrossFit experience necessary!

For all interested in trying out for the World Camp Affiliate Team, we will be holding the first of two WODs at 8am this Saturday. The second WOD will follow the group WOD at 10am. I will announce the tryout workouts tomorrow sometime. Thank you and I wish you all the best of luck!

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Guide to buying fresh fruits and veggies!

 

 

(CF Football Certification in Charlotte, NC)

Dispelling the Myth of CrossFit

  Do I have to get in shape first before I do CrossFit?

This is a very common misconception. Know that even the most elite athletes come in and find our workouts challenging. You will never be “fit” enough. That is why we are here and offer scaling options for each individual so that you can thrive in each workout on a personal level. Fitness is a lifelong journey…a journey that we all should strive to be on forever.

  Can I really get a good workout in less than 30 minutes?

Yes. More and more research shows that shorter duration/higher intensity workouts yield higher benefits/results. It all basically boils down to hard work. The truth of it is, the longer the effort, the lower the intensity. If you run 10 miles, your intensity (power output) will be lower than if you run multiple 400 meter sprints. The majority of our workouts are shorter in duration, with 30+ minute workouts programmed on occasion. Reason being, if you have a shorter workout, you can work harder by nature, which can lend to a better response, especially combined with the movements that we do. No matter who you are or what workouts you do, without hard work, you will not see results, which is why we encourage you to work to the limits of your physical and mental tolerances. Keep in mind that our groups run on the hour and are about an hour long due to warming up properly and skill work.

  I have heard CrossFit is really hard, is this true?

CrossFit is as hard as you make it. We encourage people to push to the limits of their own tolerances, but only you can make the most out of your own workouts with the amount of work you put into them. We have a saying around the gym, “become comfortable with the uncomfortable.”

  I have heard that you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is safer than many activities people perform every day. At World Camp CrossFit, we like to work with people in 3 stages.

• One - Mechanics (learning how to do the movements with correct technique)
• Two - Consistency (the ability to do the movements over and over again with safe and relatively efficient technique)
• Three - Intensity (the speed at which you do the movements).

One does not come before the other. We always start with Mechanics.

 I have back/neck pain from previous injuries that I don’t want to aggravate, can I do CrossFit?

We have numerous clients who have come through our doors with previous injuries or pain, and found relief by strengthening the muscles around the problem area. All too often, people will neglect an area due to fear from a prior injury. Because of this they end up de-conditioned, weak, and more susceptible to injury in the future due to minor mishaps, which is usually what happens. Training at World Camp CrossFit will provide a buffer so that you are less susceptible to these kinds of injuries. The coaching staff at World camp CrossFit takes great care to ensure the movements and workouts are completely scalable, allowing anyone to take part.

 

"You must do what others won't, to achieve what others don't." 

Shelli (black shirt) and Lisa (Blue), shown here, are just two of the many new faces around the camp. With only a week under their belt, I have come to the conclusion that these are some hard working women! Keep up the good hard work ladies and we will see you next week!

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  It was good to have Sean from No Excuses CrossFit here for the week! Thanks for stopping by brother, you are always welcome. Feel free to call World Camp your home away from home. If you are ever up in the Suwanee area be sure to check that gym out!

If you are interested in being a part of the World Camp Affiliate team, please sign up at the gym. Due to the overwhelming response so far, we will have to have tryouts for the 6 slots (3 men/3 women). The Affiliate Cup will be held in Jacksonville, Fla on Friday May 28th and Saturday the 29th. If you would like to go and show support, let me know so I can try to block rooms for the weekend.

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For more information on the CrossFit Games click here for more information!

 

 

 

(The couple that works out together…) 

What's for dinner? How about some Garlic Pulled Pork?

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"One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford

 

(Jessica rockin out some Deads this passed Saturday) 

"There is no such thing as a self-made man. We are made up of thousands of others. Every one who has ever done a kind deed for us, or spoken one word of encouragement to us, has entered into the make-up of our character and of our thoughts, as well as our success."
- George Matthew Adams

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Dining out and Bad Fats!!!

Got questions about Cheat Days and Intermittint Binging?

 

(One hard working Saturday Group!) 

 World Camp would like to thank everyone for coming out this Saturday for the workout! It was good to see some new faces but even more so, how the members took the newbies in and made them feel at home. If I have said it once, I have said it 100 times, we have a wonderful community here at World Camp! I have placed a few photos of this passed Saturday's WOD in the "Saturday WOD" album on the right side of this page however, all photos can be viewed on Facebook.

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 On a side note, I received an e-mail from the editor of The Albany Herald apologizing that there was some miscommunication with the new editor of the South View section, which is the home for my fitness column. The column will not run until Wednesday this week. I would like to personally apologize to the 4 of you that normally open up the paper expecting to find the fitness column. 

 

 

 

(We start them out young…) 

What exactly is Primal Fitness?

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Congratulations to Kimberly for joining the "Pull Up" club this morning! Keep up the good hard work girl! 

 

 (6pm Group)

Just a reminder that tomorrow is "Open House" and everyone is invited to the party! Workout will kick off at 9am and go until 11am. If you are a visitor, please arrive a tad early to sign in. There will be instruction, a little sweat and a TON of fun! I hope to see you all here!

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 How do you know when you are training too much? I have noticed that spring break has brought out the animal in many of you and you are here 2 to 3 times a day. Now, even though I love to see the work ethic and I can't tell you how excited I am that you want to be here every waking minute but, are you over doing it? Checkout this article on Over Training.

 There are several warning signs that you are over doing it and it is wise to listen to your body. Train hard but train SMART! We want to keep progressing and in order to do so, we must give our body it's well deserved rest. 

 

(Cristy getting some fresh air and Burpees) 

Looking for some more information on the Paleo Diet?

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If you would like to get constant updates through Facebook feel free to click the FB Badge on the left and add me as a friend! You will also be able to see TONS of pictures taken from workouts here at World Camp!

 I would like to remind everyone about this Saturday! This Saturday's workout will be from 9am until 11am with 3 mini WODs wrapped into teaching of skills and introducing anyone interested to CrossFit. Feel free to bring a friend or 3. This is going to be a super fun day, I can't wait! See you all Saturday morning!

 Just a heads up, renovation of an additional 3,780 sq ft. will be underway in the next few weeks! This will give us right at 8,000 sq ft of room to play in! Thank you all for believing in World Camp CrossFit, without you none of this would be possible!

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(Walt 28" box in today's WOD)

 

 

(5pm Group working on Overhead Squats) 

As I watched the 6:30am group this morning grunt through a Run/Kettle Bell/Burpee workout, I began to think about a few things. I wondered where these individuals would go if World Camp didn't exist."These are hard working people", I thought, and everyone here has the same mind set and work ethic! From the time I get to work until the time I lock the door behind me, I am surrounded by people who have decided that easy will no longer suffice. Day in and day out, they challenge their bodies to do over zealous feats of strength and endurance. They give everything, leave nothing in the tank and come back almost if they were a raging pack of Wolves out for blood.  You see, the "Globo Gym" doesn't want these people. They don't want to have to deal with someone who is running through the gym trying to maximize the time allotted and truly get better. Globos want people that will pay their dues and never show up, thus preserving the life of the gym equipment. It is almost ungodly to see someone sweat in the gym anymore! People moving from station to station without getting their heart rate over 85bpm and expecting to get results in which they will never achieve. Thus the reason why most end up paying for something that they will never use. "Not here", I thought! "Not on my watch!" As much as they would like to believe they want you, they don't… I love our little community and I am thankful everyday for being a part of this. 

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"Some of us will do our jobs well and some will not, but we will all be judged by only one thing: The result."

- Vince Lombardi

 

(Jerry on the sled!) 

Remember that this weekend is OPEN HOUSE here at World Camp and everyone is invited! We will take this Saturday to go over movements, nutrition and 3 mini workouts from 9am – 11am. All members are encouraged to be in attendance as well as bring anyone that is interested in CrossFit. We will also be touching on the 60 day challenge rules and guidelines.

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The Truth about Fish Oil

• It’s an amazing anti-inflammatory, and not just for banged up bodies. The body has, at a cellular level, chronic inflammation. This is due largely to the aging process as well as lifestyle choices.
• There are 2 really beneficial chains of omega 3 fatty acids in fish oil known as EPA and DHA. This is the good stuff and what we’re trying to maximize. However, it’s not the main component of most fish oil supplements.
• What we’re doing is correcting the imbalance of the omega 3 to omega 6 fatty acid ratio in the body. We get plenty (think way to freaking much) omega 6 and not enough omega 3.
• Finally, if all of the meat in this country was grass fed, and all of the seafood wild caught in clean waters, we wouldn’t need to supplement with fish oil. So just think of it as food.

Thanks to Robb Wolf  we can now take the guess work out of determining how much fish oil to take. Fish Oil Calculator  It’s a breeze.

If you are in need of fish oil, the best brand for your money is Carlson's. EarthFare carries the 6oz bottle of this if you want to try it out before buying the big bottle. However, it is the same price as the big bottle in the link.

 

(10am group starting the cash out) 

World Camp CrossFit would like to wish everyone a Happy Easter! May you use this day to spend with your families and in the company of friends. Do your best to get through the next few days without eating any Reese Peanut Butter or Cadbury Eggs and you won't have to worry about that temptation for another whole year!

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Want to stay on track today? Here is a few ways to have a Paleo Easter!

 

(Max is taking this Saturday off…)

Great job to every who showed up to the workout this morning! Keep in mind that now every Saturday will be open to non members as well.

Next Saturday will be a little different than the usual! World Camp will be holding open house, a 2 hour "introduction to CrossFit". We will be working on proper body mechanics and range of motion. Do not be fooled into thinking that this will be easy for those who are current members. There will be 3 workouts in the course of the day to meet all fitness levels! All members, if you are in town, please make plans to be here! Feel free to bring any friends or relatives that would like to learn!

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Baked Trout with Tomatoes and Olives

 4 trout, boned and butterflied, or 4 rainbow trout fillets

Salt and freshly ground pepper

2 tablespoons extra virgin olive oil

1 medium onion, chopped

3 to 4 garlic cloves, minced

1 (28-ounce) can chopped tomatoes in juice

Pinch of sugar (optional)

1 to 2 tablespoons slivered fresh basil (optional)

12 imported black olives, pitted

1. Preheat the oven to 425 degrees. Oil a gratin dish or baking dish large enough to accommodate all the fish (use two baking dishes if necessary). Open up the trout if it’s been butterflied, and season with salt and pepper. If using trout fillets, arrange in a single layer in one or two baking dishes, skin side down, and season with salt and pepper.

2. Heat the olive oil in a large, heavy saucepan or frying pan over medium heat. Add the onion, and cook, stirring often, until tender, about five minutes. Stir in the garlic, and cook 30 seconds to a minute until fragrant. Add the tomatoes and sugar, stir together and raise the heat to medium-high. When the tomatoes begin to bubble vigorously, turn down the heat to medium-low and simmer 15 minutes until the sauce is thick and fragrant. Stir in the basil, olives and salt to taste. Season with pepper and adjust salt.

3. Place a spoonful of tomato sauce on a half of each butterflied trout, and close up the fish. Lay side by side in the baking dish. Spread the remaining sauce over the fish (or all of the sauce over the fillets, if using fillets). Cover the dish tightly with foil that has been lightly oiled on the dull side with olive oil, and place in the oven. Bake 10 to 15 minutes until the fish pulls apart easily when poked with a fork. Serve the fish and the sauce with rice or other grains such as quinoa or spelt.

Yield: Serves four.

"Spring Leaning" 

Now that everyone has been placed on a team, let the games begin! Please make sure that you have weighed in and gotten your picture taken. If you have not, please do so the next time you come in to the gym (before your workout). There are a few need to knows…

* Points will be given for attendance so, make sure that you sign in each day at the front desk!

* Points will be given for setting new Personal Records (PR's) so, lets make sure we go hard everyday to set records!

* Nutrition is KEY! There will be resources both in the gym and on this website for you to use for nutritional guidance.

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A few other tid bits for you!

Starting this month (April) World Camp is offering membership rewards for referrals! If you refer someone to World Camp and they join, well you get your next month FREE! Can't beat that! You already talk about this place and your workouts non stop, so why not reap some benefits?

Also, if you would like to purchase 3 months in advance, you will get the 4th month half off. If you would like to pay for 6 months upfront then you will receive the 7th month FREE!

Lastly, Saturday WOD's are now open to the public for the low introductory price of $0. This means feel free to invite anyone you would like to come workout with you!

Thank you members and friends of World Camp CrossFit for making this place what it is! Without you, none of this could be possible!