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Friday 8.1.14

Thursday, July 31st, 2014

Pick up your O3, D3 & M3 at CrossFit EXP!

What do O3, D3, and M3 all have in common? They aid in your body’s recovery! After everything you put your body through in the gym, and just in life in general, our bodies deserve to be well taken care of. Adequate sleep, proper eating, and hydration are all key components, but there are several supplements that help your body recover more quickly and keep you feeling fresh and energized!

Fish Oil (O3) provides your body with the fatty acids it needs. Fish oil reduces inflammation and helps to maintain heart health. So, if you are sore after your workouts, because muscles become inflamed during exercise, taking fish oil increases oxygen flow in the blood, helping your muscles recover. Fish oil also provides your brain and eyes with supplemental doses of fish derived fatty acids, EPA and DHA, that they need to function properly.

Our second vitamin that aids in your body’s recovery is Vitamin D (D3). We all know that sunlight (natural source of Vitamin D) can brighten your mood, but if you spend a lot of time inside, it’s important to give your body the Vitamin D it needs. It increases bone strength, reducing your risk for osteoporosis by stimulating the body’s absorption of calcium, and boosts your immune system. With the prevalence of germs everywhere you go, immune systems can use some extra support! Also, if taken before bed, it aids in the body’s release of melatonin, helping you sleep better.

M3 Mineral supplements contain Magnesium, Vitamin B6, and Zinc. These minerals help the body relax and recover efficiently. If you frequently feel tired during the day, or fatigued when working out, you may benefit from adding these minerals to your daily routine. Magnesium serves as a calming mechanism, and helps you fall asleep faster and feel more rested.

Written by Heather Hippensteel

WORKOUT Of the DAY:

STRENGTH:

DL 5.5.5.5.5.

WOD: [ "MOD" NER 13.5 ]

21-15-9
Box Jump
DL

Team Training:

Wod @ 275/185
5 x 15 reverse hyper extensions post wod

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Thursday 7.31.14

Wednesday, July 30th, 2014

This guy is STRONG!

Chima

WORKOUT Of the DAY:

STRENGTH:

Thruster (from the rack) 3.3.3.3.3. Front Squat 1.1.1.1.1.

WOD: [ Criss Cross ]

10min AMRAP

10 Wall Balls
25' walking OH Lunge w/ MB
10 TTB
25' walking OH Lunge w/ MB

Team Training:

Practice HSPU deficit or HS walks between front squats.  For Wod, use 30/20#

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Wednesday 7.30.14

Tuesday, July 29th, 2014

No pain, no gain for high school athletes

In January, soon after St. John's 2013 football season concluded, Norton took up powerlifting. He won a meet in February with a 457-pound back squat, but he told his trainer, Ryan Cormier, he wasn't satisfied.

"We were talking and I said I'm not happy with the way I look, I'm not happy with the way I'm performing," said Norton, St. John's starting middle linebacker.  Norton and Cormier, a coach at CrossFit EXP in Leominster, designed a crossover program for Norton that includes some powerlifting, some football training and some metabolic conditioning elements, as well as a nutrition component.  At 5-foot-9, 214 pounds, Norton has shed 26 pounds since starting the new program, but hasn't lost any of his strength. He recently performed a personal-best dead lift of 507½ pounds.

"I feel so much better," Norton said.  While exclusively powerlifting, Norton weighed as much as 240 — "I thought I could eat whatever I wanted," he said.  Now, his diet includes a lean protein and green vegetable at every meal. (He has treated himself to a couple of cones at Somerset Creamery, one of Cape Cod's best ice cream spots. It is summer after all).

Norton has been going to CrossFit EXP since it opened four years ago. His workouts this summer are more intense, he said, as he gets ready for the rigors of the football season.  "Sam's program helps him all around," CrossFit EXP owner Patrick Lyden said, "with strength, conditioning, stamina, endurance, speed, agility, quickness, power — all the things he needs for football. This gets him more than prepared."

"In years past a summer of video games and donuts would catch up with you," Norton said, "and you're throwing up after doing the first set of wind sprints. Those days are gone. If you show up and you're doing that, you're simply just not going to play."

Check out the full article in the Telegram

WORKOUT Of the DAY:

STRENGTH: None.

WOD: [ Pair of 7's ]

With a partner complete:
7 min AMRAP at each w/ 1min rest between stations:

10' Tire Drag (90/45)= 1pt
Calorie Row
Wt Sit Ups (53/35)
Double Unders

compare to 10.30.13

Team Training: Active recovery day.

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Tuesday 7.29.14

Monday, July 28th, 2014

Smokin' Hot Embers 5K Walk & Run to benefit the Leominster High School Track Program!

  • August 31st Embers Pizzeria, Lunenburg
  • Entree Fee: $15 (until 8/24) race day registration available for $20.  Registration forms available at CrossFit EXP
  • Follow their FB event online HERE

Jay M

WORKOUT Of the DAY:

STRENGTH:

Power Snatch 1.1.1.1.1.

WOD: [ Grindy ]

10 C&J
5 rounds of Cindy
10 C&J
5 Rounds of Cindy
10 C&J

(20 min cap)
Team Training:

1 C&J (185/135)
1 Muscle Up
x 30 Rds

if no MUPS, workout @ 185/135 with-
5 C2B
10 Ring Push-ups
15 Pistols

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Monday 7.28.14

Sunday, July 27th, 2014

Mike H

WORKOUT Of the DAY:

STRENGTH:

Back Squat 10×3

WOD: [ Tiger ]

15 Burpees
150m Run
x5 Rds
(12 min cap)

compare to 5.19.14

Team Training: Follow class.

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