New Year Specials
- 2nd Month Free for new clients
- 10% OFF All Supplements until Jan. 8th, 2013
- 25% OFF BCAA’s for a limited time only
- 50% OFF Biosignature Modulation until Jan. 31st, 2013
- Theracane Clearence $30
Yep, it’s that time again… time to get back to the basics and work on our foundation; strength. For those of you who enjoy lifting, you’ll be happy. It is those of you who do not, I’m urging you to put forth a real effort into the next eight weeks. If you do, you will see in the next power cycle and the following metabolic conditioning cycle an increase in the weights, and therefore intensity, in your more “CrossFit” style workouts. I don’t think I have to tell you how that translates into more calories consumed… if you’re eating clean and balancing your macro nutrient intake with macro nutrient requirements, you’ll burn fat and lean out. Do the math on the weeks and you’ll find these cycles will end right in time for you to ditch the baggy winter duds and slip into something more beach ready! If looking great isn’t a concern, increased strength simply equals increased performance. There are a few of you who’ve been at CFW for years but still cannot complete the medium weight workouts as programmed. It is no doubt a lack of determination and dedication during these strength cycles.
As much as I really do not want to address it (I thought this myth had died and the American woman was less apt to being duped), I will give a second to those ladies who “don’t wanna bulk up” or “get big and manly” (imagine those last quotes stated in a whiny, annoying voice). Ladies, you cannot get big and bulking from lifting alone. Those freakishly large women you see in bodybuilding are lifting for muscle growth and yes, I’ll say it… using steriods. Not to mention, they have been doing both for years. If you want to lean out, stop being a baby and lift.
Fellas, you’re not off the hook… some of you need to get serious too. Men shouldn’t have to ask their sisters to help them move a TV.
Our lifts and rep ranges are designed to increase strength by teaching the central nervous system to “fire” better. In other words, after an eight week strength cycle, you will not put on enough muscle to be considered manly or bulked up, but rather your CNS will make the muscle you already have work better.
Now granted, that is a very dumbed-down version of what we are doing. But either way, give this strength cycle all you’ve got and you will reap the rewards of better mobility, improved balance between antagonist muscles groups, and duh… you’ll be stronger. Any time you are less weak and frail it is a good thing.
If you are not already, increase your protein (from real protein sources… i.e., meat) to at least 1.5 x bodyweight in grams each day. If weight loss is not a goal, then take 20-40 grams immediately after your workout via a clean whey protein shake. You should also take branched chain amino acids before, during, and after your workout. Take at least 20 grams… that is the minimum effective dosage. Any less will be a waste. The optimum dosage is 1/4 of your body weight in grams (140 lbs BW is 30 grams BCAAs / 200lbs BW is 50 grams per day). Do these two things in addition to your clean diet and taking the basics of fish oil, Vitamin D3, Magnesium, and Zinc and eight weeks from now you will much stronger and leaner.
-t.[box-content]Massages will be offered this week at the following times:
Tuesday, Jan 8th – 4:30pm & 5:30pm
Saturday, Jan 12th – 9:00am, 10:00am, & 11:00am
Cost is $50/hr. Sign up sheet is in the lobby.
4 Rounds of…
10 FFR Split Squats (3,0,1,0)
10 Side Step Ups (3,0,1,0)
Rest 1 minute
4 Rounds of…
DB Leg Curl (3,0,1,0)
Stiff Legged Deadlift (3,0,1,0)
Rest 1 minute