CrossFit Hamilton. Forging Elite Fitness and Sport.

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes start April 18th.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page.

 

 

WOD

Run 5 Laps
2 Clean and Jerks #135/85
Run 4 Laps
4 Clean and Jerks
Run 3 Lap
6 Clean and Jerks
Run 2 Laps
8 Clean and Jerks
Run 1 Lap
10 Clean and Jerks

 

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes start April 18th.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page.

 

 

WOD

"Lynne"

5 Rounds

Max Reps Bodyweight Bench

Max Reps Pull-ups

* Rest as needed. 

WOD

 

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes start April 18th.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page.

 

 
 
 4 Rounds For Time:

12 HSPU

24 Air Squats

36 Double Unders

 

WOD

 

Congratulations to all the CFH Tough Mudders!! 

 

10 Rounds For Time:

15 KBS

15 Sit-ups

WOD

Free Intro Classes on Saturday's at 12pm.  This complimentary introductory class is beginner-friendly and a great way to experience the CrossFit methodology.  (Free for first-time clients ONLY).

 

Foundations Classes start April 18th.  Classes are getting filled up quick so call or email to confirm your spot!!  For further information on the foundations program click onto the  schedule link at the top of the page.

 

Why Do You CrossFit?

Why do we CrossFit? Is it just to get a good work out? Is it that we need the motivation of a group setting to get into shape? Or is it because we miss the hard work and camaraderie of a sports team? I'm sure there are lots of different reasons we all have for doing CrossFit, but I think one reason we all share, and that is to be better.

Being better could mean being fitter, being faster, being stronger, losing those last ten pounds and every thing in between. As a Coach, I've been thinking about the wide variety of clients we have and wondering what every one wants to get better at. Because of this, Coach Dave and I have decided to take the full right side of the white board and turn it into a place where every one can write their names and what goals they hope to achieve.

Want to get better at double unders? Want to learn a new gymnastic skills? Want to deadlift twice your body weight? Or do you just want to stay in shape? Next time you come in for a work out, take a marker, write your name on the right side of the white board and let us know. As your Coaches we'd like to help you reach your goal and the only way we can do that is for you to let us know what it is.

Don't be shy about this. We have a great community here at CFH and I personally would really like to see this happen and continue to watch everyone improve. Thanks for taking the time to read.

-Coach Bryan

 

WOD

A1.  Squat Snatch 1-1-1-1-1-1-1

* Work up to heavy single.  If you have issues with range of motion in the squat position use the power snatch.

A2.  On the minute, every minute, for 12 minutes perform 3 Power Snatches.  75-85% of your 1RM. 

WOD

 

There will be no yoga today at 11am.

 

WOD

Amrap 15 Minutes

9 Deadlifts #155 #105

12 Hand Release Push-ups

15 Box Jumps #24 #20

WOD

 

 

Secret Wod

 

WOD

 

The New Olympic Weightlifting Seminar date is up!  If you are already currentlysigned up you do not have to sign up again.  If your interested in signing up go right to the top right of the web site.  If you have any questions regarding the seminar or want some info on it please talk to a coach.

 

A1. Split Jerk 1-1-1-1-1-1-1

A2. 10 Minute Amrap.

30 Double Unders

15 OHS #75 #55

WOD

 

 

 

3 Rounds For Time:

9 Power Cleans #135 #85

15 Ring Dips

21 Kb Swings #53 #35

WOD

 

The olympic weightlifting seminar is now going to be held on June 5th.  You do not have to register again if you have already did so.  Further details will be announced soon.  Thanks to everyone who posted today and confirmed the date it was a big help guys!

 

 

Partner WOD

6 Rounds

100 meter row sprint

10 Pull-ups

10 Push-ups

10 Box Jumps #24 #20

**1 works while the other rests.

WOD

 

The olympic weightlifting seminar is to be scheduled on either May 22nd or June 5th.  These are the only dates left available.  Please post to comments section if your already registered and what date you can make.  It is important that we try and get everyone in on the same date, cause we will be choosing the most popular one.

May 22nd or June 5th.

 

 

A1. *** 1 Mile run @85% (work technique)

A2. ** 3-3-3 Deadlift (Work up to a heavy 3)

A3.*Gymnastic skillz (10-15 minutes)

*** use run as place of warm up.  Progress into 85%.

** 20 minute cap for the Deadlifts.

*2 great gymnastic coaches are in tomorrow!  Nick and Bryan who is fresh off a gymnastic certification.  Take advantage!

 

WOD

 

 

5 Rounds For Time:

400 Meter Run (2 Laps)

10 Back Squats #225 #155

 

WOD

 

 

Team Wod

WOD

 

Yoga is at 12noon today after the 11am wod.

 

 

 For Time:

800 meter run (4 laps)

36 Wall Ball Shots #20 #15

12 Ring Rows

800 meter run

24 Wall Ball Shots

24 Ring Rows

800 meter run

12 Wall Ball Shots

36 Ring Rows

 

WOD

 

Yoga will be on Saturday this week.  Anyone who is interested in attending please post to comments section.

 

 

A1. Bench Press 5-5-5-5-5

A2.  Tabata Row 20:10X8

WOD

 

 

" Fran "

21-15-9

Thruster #95 #65

Pull-up

WOD

 

Yoga will be on Saturday this week.  Anyone who is interested in attending please post to comments section.

Open Wod #2 Announced

Changes and updates to website coming soon! 

 

 

For Time:

100 Double Unders or as many as possible in 2 minutes.)

80 OHW Lunges #25 #10

60 Sit-ups

40 Kb Swings #53 #35

20 HSPU

WOD

 

 

A1. Front Squat 5-5-5-5-5

A2. 500 meter row test.

WOD

 

 

Paleo Diet Improved

First For Women Readers

WOD

Amrap 15 mins.

3 Power Cleans #135 #95

6 Hand Release Push-ups

9 Box Jumps #24 #20

 

WOD

 

Yoga is at 11am today after the 10am wod.

 

Wod

" Jackie "

For Time:

1000 meter row

50 Thrusters #45

30 Pull-ups

WOD

 

Is it time for another CFH party?  If so what, when, and where? 

 

Yoga is this Sunday @ 11am.  If your planning on attending please post to comments section.

 

CrossFit Games.

The Northest Regional Standings

 

For Time:

1 mile run (8 laps)

25 Power Cleans #135 #95

400 meter sand bag run (2 laps) 35lb sand bag.

25 Power Cleans

1 mile run

WOD

 

Yoga is this Sunday @ 11am.  If your planning on attending please post to comments section.

 

A1. Press 5-5-5-5-5

A2. 8 minute Amrap.

5 HSPU

10 Knees To Elbows

15 Box Jumps #20

WOD

 

Yoga is this Sunday @ 11am after the 10am wod.  Please post to comments section if you plan on attending.

 

 

for time:

12 db squat clean - 45#/25# Db Squat Clean Demo

36 ring dips

24 db squat clean - 45#/25#

24 ring dips

36 db squat clean - 45#/25#

12 ring dips

WOD

 

North East Regionals
 
1.  Dates: June 17-19
2.  Location:  Reebok World Headquarters in Canton, MA
3.  States in Region:  NY, NJ, CT, RI, MA, ME, VT, NH.
4.  Who can compete:  The top 60 Men and Women and 30 Teams from the Open Sectionals in our Region. 
5.  Goal:   To find the 3 fittest Men, Women, and Affiliates in the Northeast Region to send to the CF Games.
6.  They are looking for (and need) volunteers and judges.  If you are interested in helping in either capacity please email Jay Ackerman at albanycrossfit@gmail.com.  Please put “NorthEast Regional” in the subject line.

 

 
Wall Walks 

 

WOD

Partner wod

Alternate for 5 rounds each of:

250 Meter Row

8 Jerks #135 #95

1 Rope Climb #15ft.

** Partner 1 works while partner 2 rests. 

 

WOD

 

 
Fish oil calculator 2.0 

Every Day Paleo Book Release And Review

Paleo Solution Episode 71

Show Topics:

1. Dr. Oz & Gary Taubes
2. Awake at 3 AM Every Night
3. Colostrum & Leaky Gut
4. Gluten & Blood in the Urine
5. Protein Fasts
6. Need for Fructose?
7. Post Workout Shakes

 

A1. Back Squat 5-5-5-5-5

 

WOD

FISH OIL

Why do we place so much emphasis on fish oil?  
Try this on for size: aside from preventing coronary heart disease, reducing sudden death cardiac arrhythmia, reducing high blood pressure, and reducing unhealthy blood clotting, fish oil also improves athletic performance.  This increase in performance is attributed to fish oil for two different reasons.  
First, the Omega-3 fatty acids in fish oil have anti-inflammatory properties that are unmatched.  The damage we cause to our muscles while CrossFitting causes inflammation throughout the body.  Because we are suggesting you workout a minimum of 3 days a week (we recommend 5-6), this inflammation might be considered chronically elevated. By using fish oil, the body utilizes Omega-3's to produce hormones that are non-inflammatory, thereby decreasing pain involved with inflammation and allowing you to train harder.
Also, fish oil has proven to lower triglycerides - the storage form of fat.  Triglycerides are associated with abdominal fat and constitute a cardiovascular risk indication.  Omega-3's have shown to decrease the generation of triglycerides in the liver and help metabolize this unhealthy fat as an energy source.  You benefit by decreasing your body fat %, which will prove to increase your performance in the gym.
The recommended dosage to lower triglycerides is 5g (EPA/DHA) per day.  It is recommended that you split your dosage into AM and PM doses of equal amount.  Our requirement of 3g is simply a step in the right direction.  By eating a Paleo (grain free) diet, we reduce the ingestion of unhealthy Omega-6's, which are pro-inflammatory.  We aim to reduce this ratio of Omega-6:Omega-3 to levels that reduce inflammation to improve health and performance.

Thankyou to CFV for this info.

 

15 Minute Amrap.

5 Pull-ups

10 SDHP #75 #55

15 Sit-ups

WOD

 

Yoga is @ 11am after the 10am wod today.

 

 

WOD

3 Rounds For Time:

500 meter run (3 laps)

21 Box Jumps #24 #20

12 Front Squats #135 #95

WOD

 

Remember guys yoga this Sunday @ 11am after the 10am wod.  We need at least 5 people so if you haven't already posted please do so if your planning on attending.

 

In teams of 2 or 3 complete:

1000 meter row

100 KBS #53 #35

50 Burpees

6 Rope Climbs #15ft.

1000 meter row

6 Rope Climbs #15ft.

50 Burpees

100 KBS

1000 meter row

** Partition as needed.  Only 1 partner can be working at a time.

WOD

 

Yoga is this Sunday @ 11am after the 10am Wod!!  If your interested in attending please post to comments section. 

 

How To Lose Muscle Fast in 5 Easy Steps

 

1. First and foremost, move to France. There are no good gyms in France, protein cans come with a mortgage application, and nourishing breakfasts can get you 20 years in solitary confinement. No wonder French men have a morning breath than can peel off paint, and are well known to be argumentative cowards (sure signs of poor breakfast nutrition). Al Qaeda recently destroyed in a terrorist attack 52% of France’s military response ability- they burned down their white flag factory. No wonder France’s best personal trainers end up taking jobs in Belgium, Saudi Arabia, Canada etc..
 
2. Play video games with the console over you crotch, and keep your cell phone on hip 24/7. For more castration effect make sure your cell phone is loaded with useless apps such as the one who estimates the gestation periods of the Vietnamese Yellow tail Woolly Monkey. The more apps, the better the castration effect.
 
3. Follow the dietary advice given in Men’s Health. As hockey legend Al MacInnis once pointed out: the meat content suggested in it would not even floss teeth.
 
4.Do circus looking resistance trains that “trains the core”. The best example being supine one dumbbell press on the Swiss Ball. Make sure to superset with planks.
 
5.Do as much volume of long slow distance aerobic work as possible. A added benefit is you will reach senility much faster.
 
 Why should I care if I lose muscle?  Is it that big a deal?
 
Some people think that building and maintaining muscle mass is all about ego and vanity.  For some it may be, and I’m not in favor building “muscle at all costs.”  That too is self-defeating as it relates to health.

Just consider the following quotes from well respected journals.
In The Journal of Nutrition in 1997, Irwin Rosenberg stated that “no decline with age is as dramatic or potentially more significant than the decline in lean body mass.”

In 2001, JAMA, in an article entitled “Sarcopenia—Understanding the Dynamics of Aging Muscle,” the authors stated the “sarcopenia is the backdrop against which the drama of disease is play out: a body already depleted of protein because of aging is less able to withstand the protein catabolism that comes with acute illness or inadequate protein intake.”
Muscle mass is used by the body during acute illness for survival.  Some conditions like cancer, congestive heart failure, AIDS, and other infectious diseases lead to cachexia, the wasting away of muscle mass and a greatly increased risk of death.  Building muscle is about much more than big biceps!

 

- Charles Poliquin

 

 

 

A1.  Push Press 1RM

A2.  Weighted Pull-up 1RM

A3.  2 Rounds.

        5 Push-ups

       400 meter run(2 laps)

       10 Push-ups

       200 meter run(1 lap)

       15 Push-ups

       100 meter run(To the fence and back X 2)

       20 Push-ups

       50 meter run(To the fence and back)

** 3 minute rest between sets.

 

WOD

 

Yoga is this Sunday @ 11am after the 10am Wod!!  If your interested in attending please post to comments section. 

New Wilkes Olympic Weightlifting Seminar Dates!  Post to comments section if your interested in attending one of these dates.

April 10 or May 1/8/15

 

 
Community

 

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

Rest.  Good or bad after an injury?

For years people have been told to rest after an injury has taken place.  The common acronym of "PRICE" (prevent, rest, ice, compress, elevate) is the guideline to help decrease pain and facilitate repair.  The question raised is, how long do I have to PRICE?

There are three phases that occur once a tissue (muscle, tendon, ligament, etc.) is injured.

Phase 1: The Inflammatory Phase - This phase occurs immediately upon the injury.  Blood flows to the area more than usual to for a clot in the tissue.  This can be visualized by swelling to the area (we can go into what exactly happens physiologically, but this is not the purpose of this post).
           How long does this phase last? 2-3 days depending on the type of tissue involved and how badly the injury was.

Phase 2: The Repair Regeneration Phase - The clot has been formed and all of the white blood cells have laid down a good enough base to start laying down the initial collagen (aka soft scar tissue is formed).
         How long does this phase last? 2 days to 6 weeks

Phase 3: Remodeling and Rehabilitation Phase - Scar tissue is remodeled and it begins its permanent repair.
          How long does this phase last? 3 weeks to 12+ months!

We are not PRICEing for 12 months.  In fact, we are not even PRICEing for 3 days.  The reason for this blasphemy of rehabilitation is because we need to have RELATIVE REST!  The scar tissue should ideally be formed in the same direction as the tissue it's being laid on.  What does that mean to our recovery? We MOVE! (without pain)


For your enjoyment, here are some effects that full immobilization has on the body:
1. Muscle atrophy (muscle loss) begins in 6 hours
2. The atrophy rate of muscle is 1.5% PER DAY!
3. This means 41% decrease in strength in 5 weeks
4. Loss of tissue mobility (adhesion formation)
5. Detrimental effects to the synovial joint and connective tissue
6. Damage to tendon structure
7. Permanent cartilage damage
8. Vein and artery complications
9.  Loss of neuromuscular coordination (ability to move the joint is impaired)

The key point is to be on top of your rehabilitation.  Letting an injury just heal by itself without taking an active role in rehabilitation will result in less range of motion, and chronic pain due to compensation.  Contact your chiropractor, physical therapist, orthopedist, or medical doctor for advise on how to progress your injury.  There is no injury too small to address; if it causes any pain or discomfort ask now before it grows into a much greater problem down the road.

Yours in Health,
Andrew "Spider" Yaun, D.C.
www.dryaun.com

WOD

Yoga is this Sunday @ 11am after the 10am Wod!!  If your interested in attending please post to comments section. 

CFH News!!  New to the website!  Athletes resources located to the right of the blog.

New Wilkes Olympic Weightlifting Seminar Dates!  Post to comments section if your interested in attending one of these dates.

April 10 or May 1/8/15

 
Dawn Goin Chest To Bar

 

7 Sets:

15 KBS #70 #53

15 Burpees

90sec. rest between each set.

 

WOD

CFH News!!  New to the website!  Athletes resources located to the right of the blog.

 

New Wilkes Olympic Weightlifting Seminar Dates!  Post to comments section if your interested in attending one of these dates.

April 10 or May 1/8/15

 

The CrossFit Games Open starts today!!  If your interested in helping out or judging please post to comments section or talk to a coach about it.  Please note that being a judge is a serious responsibility.  There are 4 qualified athletes from CFH competing in the open this year and we need 1 judge per athlete.  This week we will be performing the WOD Thursday night.  Here is some more info on the games.

What are the CrossFit Games

Guidelines to being a judge

WOD

A1. OHS 1RM

5 minute rest.

A2. 3 Rounds. 60sec rest between rounds.

Run (2 laps) @95%

        (2 laps) @65% /Active Recovery.

        (2 laps) @80%/Focus on Technique.

 

 

WOD

 

20 Minute Amrap.

10 Power Cleans #135 #95

10 Wall Ball Shots #20 #15 

10 Toes To Bar

WOD

 

The 10am class is on Today!!

 

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

WOD

 

Sunday's 10am class is on tomorrow!!

Yoga is at 12noon today after the 11am wod!!

 

WOD

4 Rounds For Time:

400 Meter Run ( 2 Laps )

25 Push-ups

12 Deadlifts #225 #155

 

 

 

WOD

 

CFH News!!  The Olympic Weightlifting Seminar has been canceled and will be rescheduled.

Sunday's 10am class is canceled for this week.

Yoga will be @ 12 noon on Saturday after the 11am wod.  Please post to comments section if your interested in attending.

 

WOD

Push Press 3-3-3-3-3

5 minute rest.

3 Rounds For Time:

10 Thrusters #115 #85

300 Meter Row

Advanced

Push Press 3 RM

Weighted Pull-up 3-3-3-3-3

5 Minute Rest.

Met-con

WOD

 

This Sunday's 10am class is canceled for the Olimpic weightlifting seminar. 

 

Yoga will be @ 12 noon on Saturday this week due to the weightlifting seminar held at CFH on Sunday!!  If your interested in attending please post to comments section.

 

 

WOD

5 Rounds For Time:

5 Power Snatch #135 #95

10 Pull-ups

WOD

 

 This Sunday's class is canceled for the Olimpic weightlifting seminar. 

Yoga will be @ 12 noon on Saturday this week due to the weightlifting seminar held at CFH on Sunday!!  If your interested in attending please post to comments section.

 

Last week to sign up for the olympic weightlifting seminar guys!! 

 

The New CrossFit Games Site

WOD

Amrap 12 Minutes.

10 Jerks #115 #80

20 Box Jumps #24 #20

30 Double Unders

WOD

 

Yoga will be @ 12 noon on Saturday this week due to the weightlifting seminar held at CFH on Sunday!!  If your interested in attending please post to comments section.

 

Last week to sign up for the olympic weightlifting seminar guys!! 

 

 

WOD

Over Head Squat

3-3-3-3-3

WOD

 

CFH NEWS!  The sweatshirts are in everyone!!

 

 

For Time:

50 Power Cleans #135 #85

50 Wall Ball Shots #20 #15 (10ft.)

50 KBS #53 #35