GameShape

Will I Bulk Up from Heavy Weightlifting?

jraymond — Wed, 10 Mar 2010 06:00:03 +0000

No. You’ll burn calories during your strength workouts and gain muscle, which can speed up your metabolism. In fact, if you lose weight without lifting weights, you’re likely to lose muscle along with fat. With less muscle, your metabolism will slow down. Keep in mind that while muscle is heavier than fat, it takes up less space. So, if your clothes are fitting looser, but the scale is not moving significantly, you are on the right track.

Today’s Workout
1-1-1-1:
-Rest-
4 rounds for time:
400m Run
50 Squats

Learn How to Run By Using the Pose Method

jraymond — Tue, 09 Mar 2010 06:00:46 +0000

The Pose Method is a system that suggests that human movement is broken down into various body positions. It is most popular with running. If you notice in most running literature, there is always a list of injuries that you are supposed to get. Also, there is also no set standard for running technique. In 1977, 2-time Olympic coach Nicholas Romanov developed the Pose Method. Click here for more information.

Today’s Workout
50-40-30-20-10 reps for time:
Box Jumps
Push Ups

Olympic Lifting

jraymond — Mon, 08 Mar 2010 06:00:09 +0000

There are 2 Olympic lifts that you will see in the actual Olympics. One is the snatch (place cursor on picture to see movement) and the other is the clean and jerk. There are some out there that are probably asking, “How do I get rid of my stomach?” or “Is this going to help my 5k time?” You will just have to show up today to get your answer.

Today’s Workout
3-3-3-3-3:
Snatches
-Rest-
For time:
Run 200m
21 Thrusters (95lbs men/65lbs women)
Run 200m
15 Thrusters
Run 200m
9 Thrusters

What is the 2010 CrossFit Games?

jraymond — Fri, 05 Mar 2010 06:00:48 +0000

All members are invited to:

CrossFit Sectional Competition – PA/MD/DE

Saturday, March 13th

CrossFit King of Prussia
200 Dekalb Street
Bridgeport, PA 19405

8:45 AM Welcome
9:00 AM First Competition
4:00 PM Final Competition
5:00 PM Awards and Closing

Spectators do need to register and the cost is $25 per person. But, for that you get an entire day of CrossFit spirit and excitement. You can cheer on your fellow GameShape club members (Nick Sarlo and Jeff Turi). Plus, you can check out all the great athletes and pick up some tips on stretching, lifting, running, etc. You will come away enthused about CrossFit and be ready to take on any WOD. The competitions are done in small groups throughout the entire day with several going on at once. You can stay for all or part of the day and still see a lot. It is recommended to bring food and drinks for your lunch or snacks due to the possibility of limited options.

Discover what the CrossFit Games is by clicking here. Register to become a spectator for the upcoming CrossFit Sectional Competition for PA/MD/DE by clicking here.

Today’s Workout
For time:
50 Dips
50 Box Jumps
50 Pull Ups
50 Walking Lunges
50 Burpees
50 Dumbbell/Kettlebell Swings (50lbs men/35lbs women)

It’s Gotta Be the Shoes…Part 1

jraymond — Thu, 04 Mar 2010 02:20:07 +0000

PLEASE READ: “For safety purposes, please bring your training shoes with you and change into them. Sharp objects and germs get trapped in your soles. This same particles can get lodged into the flooring because of the many movements we perform in a workout.”

To maximize your crossfit training, it is to your advantage to wear a pair of low top Chuck Taylors. As some of you have discovered, running shoes do not allow your body to assume proper stances for squatting, deadlifting, and even running (discuss in Part 3). You can find Chuck Taylors style shoes just about anywhere, but it does not have to be Chuck’s. The goal is to wear a pair of shoes that have the most neutral sole (flat sole) as possible. Some of you have already experienced us recommending that you go without shoes to perform movements right. If you don’t want us to see the holes in your socks, go get a pair of the right kind of shoes.

Click on these brands of shoes that allow for running and crossfitting: Inov-8, Asic Tigers, and/or Terra Plana Evo

Todays Workout
1-1-1-1-1:
Front Squats
-Rest-
Perform 50-40-30-20-10 reps for time:
ABMat Sit-Ups
Double Unders

Newest Member

jraymond — Wed, 03 Mar 2010 01:30:59 +0000

Today’s Workout:
5rds for time:
7 Deadlifts
7 Cleans
7 Push Press
21 Mountain Climbers (2-Count)

Perform with 45% of bodyweight, which will be the equivalent of 95lbs males/65lbs females for barbells (40lbs males/25lbs females for dumbbells).

Welcome to GAMESHAPE

jraymond — Tue, 02 Mar 2010 16:11:43 +0000

The first rule of GAMESHAPE is you do not talk about GAMESHAPE.

2nd RULE: You DO NOT talk about GAMESHAPE.

3rd RULE: If someone says “time” or a coach yells time, the workout is over.

Fourth rule: Only 12 people to a workout.

Fifth rule: One workout at a time, team.

Sixth rule: The workouts are crossfit based. No treadmills, no selectorized equipment, no ellipticals.

Seventh rule: Workouts will go on as Rxd or scaled to ability.

And the eighth and final rule: If this is your first time at GAMESHAPE, you still have to train hard.

Today’s Workout:
3-3-3-3:
Push Press

-Rest-

4 rounds:
1-min Rowing (Calories)
1-min Double Unders (Reps)
1-min Active Rest

Don’t Sacrifice Form for Performance

jraymond — Fri, 26 Feb 2010 03:05:06 +0000

Every time you train, you should strive to perform it with proper exercise technique. It is a mindset that starts with how you perform warm-up exercises. I don’t know if there is anything that can prepare you for burpees and rowing, but these guys seemed to have done a pretty good job.

Today’s Workout

1-1-1-1-1:
Deadlifts

-Rest-

AMRAP in 12-minutes:
8 Single-Arm DB Snatches (4 left, 4 right)
8 Single-Arm DB Push Press
8 Single-Arm DB Lunges

Men use 40lbs and women use 25lbs.

“Dudes Night Out”

jraymond — Thu, 25 Feb 2010 12:30:12 +0000

Yesterday’s WOD did not have pull-ups. These guys did a round of TABATA pull-ups. The pull-ups were done off the record. For the record they had fun. Can’t you see the excitement in their body language?

Today’s Workout

5 rounds:
1 minute of Burpees, reps
1 minute of Rowing, meters
1 minute Rest, record

Can You Do A Pull Up?

jraymond — Wed, 24 Feb 2010 04:59:13 +0000

No? You will able to before the end of this year!

Today’s Workout

3-3-3-3:
Shoulder Press

-Rest-

TABATA (8 rounds of 20 seconds work followed by 10 seconds rest)
Squats
Sit Ups