CrossFit 864 – Today’s Schedule:
Burpee Challenge Day 12
WOD for time:
deadlifts (m 255/f 155)
box jumps (m 24″/f 20″)
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“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”
“Some succeed because they are destined to, but most succeed because they are determined to.”
– Henry Van Dyke
First recipe in the Zone section, these homemade zone bars are a whole lot cheaper and in my opinion a whole lot tastier than the commercial ones. Really simple to make, I made a double batch of the recipe here and ended up with around 28bars @ roughly 2 blocks each.
250 g rolled oats
120 g crunchy peanut butter
150 g honey
240 g protein powder (chocolate flavor works really well)
120 ml water
Worlds simplest recipe, mix the rolled oats and protein together in a large bowl. Put the honey and peanut butter in the microwave on medium for approximately 60sec to soften them up, add the peanut butter, honey and water to the oat mix, get in there and mix it all together thoroughly. Line a lamington tin or similar with baking/non stick paper, put the mixture into the tray and press it flat, place in the fridge for a couple of hours until mixture sets firm. Cut into squares and store in the fridge or freezer. If freezing them just allow a bit of time for them to soften before eating.
More on Intensity
Intensity is a key part of your training, without it you will not get into the anaerobic zone that is so critical for making progress. Again, do not fear the pain or discomfort. You have to embrace it for what it is, weakness leaving your body and getting stronger both mentally and physically. You have to tell yourself things like this to change your mindset. Training is mostly mental and attitude. If you truly believe that you enjoy the training then you will. If you believe that that you hate it, then you also will hate it. Tell yourself how strong you are and how much stronger you are getting each time you show up for class. A positive attitude can make the difference between an OK class or a great class.
In this zone of exercise intensity can be used to build your heart/lung capacity and endurance. In this zone, the body burns more calories but mostly from carbohydrates rather than fat. At 80-90% of your maximum heart rate, 15% of your calories burned in this zone are fats, 1% are proteins and 85% are carbohydrates. This intensity zone improves VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved heart/lung system, and a higher lactate tolerance ability which means your endurance will improve and you’ll be able to fight fatigue better.
Saturday will be a great WOD so we hope to see all of you at 0830!
Hint – It is one that we have done before and all of you loved it even though it is brutally tough! But isn’t that what CrossFit is all about? Do you want to do the same boring stuff that everyone else is doing? I didn’t think so!
There is Fit and then there’s CrossFit!
Have a great day!
See you Friday….3-2-1-Go!
Jay and Janice