Thursday, January 31, 2008

Tina Update

Tina then

Tina now

So it's been a while since we have updated Tina's progress.  Since July when she started doing Crossfit workouts she has lost 20 pounds, made significant strength gains and has a much larger work capacity.  When she first started she had a hard time making it around the block without needing to rest.  Last week she did a workout where she did 5 sets of 15 overhead squats and 5 runs around the block.  She didn't need to take a rest the entire workout!
The most important result of the Tina project has been that she has finally found an exercise routine that she can stick to, have fun with and look forward to for many years to come.

new group classes

You asked for it so you've got it.  We will be offering two new classes Wednesday and Friday morning at 7:00 am beginning Wednesday February, 13th.  Hope to see you there!

strength day

We did a strength based workout in class tonight.  We started with 5 sets of 5 deadlifts trying to increase the load each set then immediately did a max set of push-ups.

We did a short metcon for workout:

100 jump ropes
20 med ball cleans
10 squat thrusts

Wednesday, January 30, 2008

What should I eat?

Everyone is concerned about their diet and what they should eat. Every day a new health claim is devised to cure us of our fatness.  We have gotten away from eating real food and most of our diets consist of processed foodlike substances.   Author Michael Pollan's new book In Defense Of Food offers his recommendations on how to eat for maximum health.  You should also be sure to check out his earlier book Omnivore's Dilemma.   Here is a link to an interview he did with NPR earlier this month.  

Tuesday, January 29, 2008


Ben got a new personal record with 7 consecutive muscle ups!

Tonight we warmed up with 3 sets of 10 pushups/ring pushups, 10 pull-ups, 10 overhead squats.  

Workout was:

5 rounds

row for 1 minute
thrusters for 1 minute
rest for 2 minutes

Great job everyone!  

Sunday, January 27, 2008

Aerobic vs. Anaerobic

Mark's Daily Apple posted a link to a new study about the benefits of weight training and intense anaerobic activity.  It shows a link between lactic acid production and the release of HGH (growth hormone).  High intensity is where it's at!  Seems like we are on the right track.  Enjoy!

Saturday, January 26, 2008

New rowers!

We got to try out our new rowers during workout. Great job to Lisa who decided to try her first workout today on her birthday! You definitely earned a piece of cake! 
Workout was a chipper:

50 one arm swings (25 each arm)
row 500 meters
50 lunges (25 each leg)
25 push ups
25 wall ball
row 500 meters
25 ring rows
25 sit ups
50 one arm push press (25 each arm)

Friday, January 25, 2008

What makes you strong?

Tonight in class Devon did 14 kipping pull ups for a new personal record. Great job! She has a goal of 15 pull-ups by Valentine's Day. She'll make it no problem!

I found this great post from a fellow Crossfitter in Philadelphia.  How do you get strong? 
There are such preconceived notions of what it takes to be strong.  Do you have to go to a gym and use machines to be strong?  Is a treadmill the only way to get cardiovascular training?  How did people get fit before modern gyms existed?  Everyone knows by now that I am a perfect example of how the traditional gym format can fail.  I have spent my entire life avoiding exercise.  I was always too intimidated, bored or just plain confused to go to the gym.  Crossfit has turned me into a person that looks forward to my workout and challenges me in ways I never dreamed possible.  Anyway, thanks for listening!  See you in class!

If the girls from Pilates class could see me now!

Thursday, January 24, 2008


Tonight we worked on ring dips, l-sits, handstand push ups.  We did hurdle jumps today for the first time in class and everyone did a great job!

workout was:

40 sec on/ 20 sec off

renegade lunges
renegade rows
jumping pull ups
hand to hand swings
hurdle jumps

strength day

Tonight in class we did a strength workout focusing on the deadlift.  Everyone did 5 sets of 5 paired with 5 x5 dumbbell push press  trying to increase the load each set.  For workout we did a quick little metcon.

Workout was: 

250 meter row
20 jumping ring dips
20 ball slams

Tuesday, January 22, 2008


Congratulations to Troy who rowed a personal best as well as setting a new gym record for a 500 meter row.  He finished in 1:37.9!

Tonight we worked on kipping pull-ups, dips and ring push-ups.  We introduced the medicine ball clean and made it part of the workout.  Medicine ball cleans are a great movement as they teach powerful hip extension and are a gateway movement to the dumbell and barbell cleans.   

workout was:


med ball cleans
kettlebell swings

Sunday, January 20, 2008

News Flash

We are adding a new class Monday night at 6:30 pm starting tomorrow.  Also in order to accomodate schedules better the Tuesday and Thursday morning class will  now be at 10:00 am.

The current schedule effective January 20th:

Monday, Tuesday, Wednesday, Thursday 6:30 pm

Tuesday, Thursday 10:00 am

Saturday 10:00 am

On another note here is a great link to an article about protein and hunger.  

Saturday, January 19, 2008

how many rounds in 15 minutes

David with a nice ring hold

Welcome to Bill.  Today was his first class and he did a great job!

Workout in action

We introduced the med ball clean to the group today and followed that up with some free play.  Everyone did a max set of push ups, then we practiced handstands, ring holds and 1 legged squats.  

10 thrusters
10 kettlebell hi-pulls
50 jump ropes
how many rounds in 15 minutes

Friday, January 18, 2008

Up up and away!

I'd like to start this post with an invitation to anyone who has been watching our blog but is feeling intimidated or unsure about where to start. Here at Recreate Fitness we truly do have clients working at every level imaginable. The beauty of the workout is that it can be scaled and adapted to suit anyone.

Tonight everyone did a max set of pull-ups before we started the workout. Ben broke the gym record completing 36 pull-ups! Devon hit her personal best with 10 pull-ups! Great job!

We did a partner workout tonight with everyone breaking into pairs.  Each exercise had to be completed before moving on to the next one and you couldn't work while your partner was working.  Everyone seemed to have fun with this one, so you'll definitely see another version of it again.


1000 meter row
100 ball slams
100 chest passes
100 kettlebell swings
50 body rows

Thursday, January 17, 2008

words of wisdom

Here's some sage advice from the father of fitness, Jack LaLanne

Tonight before the WOD everyone did 5 sets of 5 deadlifts trying to increase the load each set:
Workout was:

3 rounds

40 sec on/ 20 sec off

jump rope
frog hops
jack knife
hand to hand swings
overhead walk

Wednesday, January 16, 2008

Mini Cindy + 2 rows = one tired puppy

During group tonight everyone had a chance to play around during our skill work session. We all cycled through ring dips/muscle ups, handstands and worked on kips/kipping pull-ups. Congratulations to David who got his first muscle up tonight!

For workout we did a modified version of Cindy, We broke up into two groups:

Group A
row 500 meters x2

Group B
5 pull-ups/ring rows
10 push ups
15 squats

How many rounds can you complete in 12 minutes?

Rest 3-5 minutes then switch and complete other portion of the workout.

Great job to Troy for rowing a 142.6 for his second row after finishing Cindy.  He is on track to break the gym record for fastest row time!

Tuesday, January 15, 2008

Welcome to Recreate Fitness!

rec·re·ate [rek-ree-eyt] verb, -at·ed, -at·ing.
to refresh by means of relaxation and enjoyment, as restore physically or mentally.

Hi there!  Due to trademark issues we have had to find a new name for the gym.  Same place, different name.

We also would like to direct you all to our new website

It's full of lots of new information, photos,  a web scheduler and more!

Sunday, January 13, 2008





What do these three have in common?  They have all lost 20 or more pounds since they started doing Crossfit style workouts.  All three have been very consistent, working out 1 hour a day, 4-5 times a week.  None of them have had to do other cardio or exercise besides the hour they set aside for their workout.  Talk about efficiency!  Congratulations to Chantel, Devon and Tina.  Keep up the great work!

New Classes

Just a reminder that we will be offering two new classes starting this week.  

Tuesday & Thursday 9:00 am

Hope to see you there!  Stay tuned for more news coming this week!

Saturday, January 12, 2008

What a way to start your weekend

ladder drills

wall ball and planks

Liz doing jumping pull ups and Devon doing pull ups

Russian Twist, Dumbell deadlift, figure 8 to a hold

Today in group we started with a good mobility warm-up followed by some ladder drills.  We also did some partner med ball passes.  

20 sec on/ 20 sec off

complete 6 rounds before moving on the next station

rest 1 minute between rounds

wall ball
jumping pull ups
russian twist
dumbell deadlift
figure 8 to a hold