Friday, 01.27.12:

Skill progressions may sometimes seem repetitve and boring but they build the foundation for a solid athlete, for any experience level. Make sure to stay focused and sharp when doing them....

-Paleo Test #2 is tomorrow, Please do your best to make it in.

-Jeanine will be in tomorrow to fix impingements for $1/minute, please post to comments if you plan to use her. I can not stress enough the importance of staying mobile, minor knots and discomforts can soon become a serious problem if not taken care of, this service along with a mobility schedule on your own should be part of your regular routine. 

- Free Intro tomorrow at 10am.

-Please continue to post your journey with Paleo on the comments section, the good, the bad, recipes and questions. The community will help make this challenge much more doable. Remember to record everything that you put into your body in your food journals, and to check in with your partners regularly, keep each other honest and strict.

-Our next On Ramp begins Febuary 1st @ 6:30pm and runs throughout Feb. This is the first step needed to sign up at CrossFit Hingham. Our On Ramp meets 3 days a week for 4 weeks during which you will learn the fundamentals to get you up to speed to join classes. Take the first step in your amazing journey, do not miss out. Email admin@crossfithingham.com with questions or to sign up.

Thursday, 01.26.12:

Coach Nicole getting aquainted with the Airdyne, if anyone would like to give it a whirl please don't hesitate to ask....All the coaches love it and are more than happy to show you what its all about....

- No Olympic Lifting tonight- Open Gym-Feel free to use this time to work goats and skill

- As we set out on this Paleo Challenge I want to make sure you guys don't make some common mistakes when transitioning.

Balance:

Balance of Proteing, Carbohydrates and Fats is extremely important, a good balance is what ensures that you keep your hormones in check, which are what keeps you on track to good performance or makes you gain weight. I would reccomend trying to Zone your diet, this can be found in numerous books or online, check out CF journal article 21 found here:http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl. I know this can seem like a complete pain in the ass but at least check it out and try a day or a week to give yourself a good idea of how much Protein, Carbs and Fats you actually need and what that looks like on a plate. Just knowing a ballpark idea of the size of quantities will keep you full and keep you from getting your hormones completely out of whack by overeating one source of food more than another. I will be happy to help you guys in any way with setting this up, post questions to blog.

Variety:

Humans are creatures of habit, this is especially true in relation to our eating habits. I know it makes things a whole lot easier to eat the same thing day afer day but doing so has downfalls. Your body will begin to not process your nutrients as efficiently as it will with variety, keep it guessing and keep it fresh. This will avoid things like inflammation and leaky gut. Most people eat about 20 foods total, which is rediculous, if you dont believe me then check your food journals after a couple days and count the different foods used, you might be shocked at the lack of variety, and yes if you have a steak one day and hamburger the next it is the same thing. A solid variety will ensure that your body is getting enough macronutrients it needs. Spend some time in the produce sections while food shopping and get some things you've never tried. Aside from keeping you healthy this will make the paleo diet much more interesting. Those who say its too boring and repetitve are just being lazy and not doing their homework. Try it out.

-Our next On Ramp begins Febuary 1st @ 6:30pm and runs throughout Feb. This is the first step needed to sign up at CrossFit Hingham. Our On Ramp meets 3 days a week for 4 weeks during which you will learn the fundamentals to get you up to speed to join classes. Take the first step in your amazing journey, do not miss out. Email admin@crossfithingham.com with questions or to sign up.

Wednesday, 01.25.12:

Danielle crushing rope climbs.......

-There is no Oly class this week. Feel free to use this time as open gym to work skill and goats.

- Starting in Febuary we will be changing formats yet again. I have heard many of your suggestions and will be adding more PM classes to accomodate, we will be scrapping the specialty classes except for Olympic Lifting due to the lack of interest, if there is a demand in the future I will gladly bring them back.

Starting in Febuary:

Monday: 5pm CF Kids, 5:30pm and 6:30pm CrossFit

Tuesday: 5:30pm and 6:30pm CrossFit

Wednesday: 5pm CF Kids, 5:30pm CrossFit, 6:30pm Open Gym (no class run, use this time to work goats and skill)

Thursday: 5:30pm CrossFit, 6:30pm Olympic Lifting

Friday: 5pm CrossFIt Kids and CrossFit

-This should provide people with more flexible schedule to make it to the gym, it is important to have a set schedule in CrossFit be sure to stay on track. I know a lot of people had a lot of different suggestions but we feel this will help to give members some additional options to get to the gym regularly, As demand increases classes will be added. We are constantly trying to give you all the best schedule to have more than enough gym access with classes that are a good size that can provide both the fun environment of a big class and solid coaching. As always if the classes do not fill up then they will be removed, so please take advantage of them.

-Our next On Ramp begins Febuary 1st @ 6:30pm and runs throughout Feb. This is the first step needed to sign up at CrossFit Hingham. Our On Ramp meets 3 days a week for 4 weeks during which you will learn the fundamentals to get you up to speed to join classes. Take the first step in your amazing journey, do not miss out. Email admin@crossfithingham.com with questions or to sign up.