2012 August | CrossFit Mount Laurel

August 31, 2012

Posted by Tommy on Aug 30, 2012 in CFMTL | 1 comment

STRENGTH

Snatch Pull 5×3

WOD

MICHAEL

3 Rounds

Run 800 meters

50 Situps

50 Supermans

Lost and Found will get donated this Wednesday

An Athlete’s Guide to Nuts and Seeds, Breaking Muscle - A cool article on the benefits of nuts from Sam L., but remember you should be shooting for around a handful of nuts a day.

Does Calorie Restriction Extend Lifespan in Mammals?, Whole Health Source - Sorry if this is another nerdy post, but this is really interesting to me. Over the years I have always read that calorie restriction will lead to a longer life. While this life may be miserable, feeble, and low-energy, it would still be longer. This article actually believe the opposite It was never a choice for me because I would rather eat, be happy and strong, and hope to live as long as possible, but it was always something that I have thought about.

Remember labor day schedule for Monday is one class at 10 AM. Yoga class is still on for this Sunday at 12 (it is $10)

August 30, 2012

Posted by Tommy on Aug 29, 2012 in CFMTL | 4 comments

STRENGTH

Front Squat – 10×3 – 92%

WOD

AMRAP 12

5 Snatch 95/65

7 Supine Ring Rows

9 Box Jumps 24/20

Matt C.

The Straight Dope on Cholesterol, 10 Things You Need To Know, Mark’s Daily Apple

LABOR DAY SCHEDULE – The only day that will change is Monday will only have 1 class at 10 AM. The weekend schedule and Tuesday will remain the same. The squat days will be moved to Tuesday and Friday for that week only.

August 29, 2012

Posted by Tommy on Aug 28, 2012 in CFMTL | 1 comment

STRENGTH

7×1 – Power Clean + Push Jerk

WOD – Use 80% of max power clean

5 Deadlift

3 Hang Power Clean

1 Shoulder to Overhead

Lisa

New Health Scale, Whole 9

August 28, 2012

Posted by Tommy on Aug 27, 2012 in CFMTL | 4 comments

STRENGTH

Bench Press

75%x5, 85%x3, 95%x1

WOD

3 Rounds

1 Minute – Max Thrusters 115/75

Rest 1 Minute

1 Minute – Max Burpees

Rest 1 Minute

Joanne

Just a heads up. I bought 4 – 44 pound kettlebells. These will help bridge the gap between the 53 and 35 pounds KBs. So they will be good for someone looking to scale up the 35 or someone who is not quite ready for the 53.

Lately on all the sites I read I have been hearing about a new way to drink coffee. Apparently you throw some butter into your black coffee and drink away. It sounds delicious, but I don’t drink coffee so I feel like I am missing out. Someone please try it.

Eating Healthy Doesn’t Have to be Expensive so Stop Whining About It, Paleo Lifestyle Magazine

August 27, 2012

Posted by Tommy on Aug 26, 2012 in CFMTL | 0 comments

STRENGTH

Back Squat – 10×3 – 87%

WOD

AMRAP 8

1 Muscle-up

10 Double Unders

2 Muscle-ups

20 Double Unders

3 Muscle-ups

30 Double Unders …

Orly

Hand Tears, CFNE

Rhea has convince me to give another 30 day paleo challenge a shot. So we will probably set it up for October and begin it with a short seminar to go over everything and answer any questions you might have. I think we are also going to have another seminar before the end of the challenge to try to keep you from falling face first into a plate of doughnuts on day 31.

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I had gotten a blood test before I left for school and compared my cholesterol results to my last test, which had been the previous May. Now, that one had been taken when I had no clue about nutrition, Paleo, or pretty much anything. Anyway, the new results showed a 40 point drop in total cholesterol, a raise in HDL by about 40, a drop in LDL by over 50, and a drop in my triglycerides of over 70. I know the numbers really don't mean all that much, but it really made me glad to see such an improvement, especially from someone who eats 4 eggs almost every day, not to mention a good amount of grass-fed beef, bacon, and those other terrible terrible fats like avocado, coconut oil, etc.Matt Bisk

One of the happiest moments in my life, truly! I think I almost cried. Because I don’t have an organized thought process or express coherent thoughts when I’m at the gym I would like to say this now: Crossfit has changed my life!! It has brought me a great lifestyle change, a place I can be myself, and continuous camaraderie among fellow peers. Thanks Tommy and all the awesome fools I clown with daily!Lash Hammer

As a math teacher once wrote on my exam many years ago, "hard work and perseverance does pay". From all the cheering that could be heard throughout the gym tonight I believe it's safe to say many, if not all, of us reached new heights. Thank you Tommy Alfinito and Dana Pancoast for your ongoing coaching and support.

Kimberlee Sword

Paleo + CrossFit Mt Laurel + almost no running = 4:22:58 marathon (an hour and 20 min improvement from last year!!) Thank you!!Christina May

CROSSFIT MTL has been a life altering experience for me. My personal well being and overall level of fitness has so dramatically improved I would have never guessed that I could be in this good a shape again in my lifetime! At 45 I am in better shape than I have been in since my mid- 20’s and lost 35lbs in the last 9 months. First the variety of workouts keeps it refreshing, not the same daily dreaded cardio/lifting/whatever else workout. Most importantly the sense of community created here by Tommy (the owner) is one-of-a-kind, he will continually challenge you while motivating you. This approach to fitness creates a team atmosphere where everybody in the gym supports and encourages each other. No judging or comparing who can do the most of what just true motivation amongst everyone involved. It’s what sets this gym apart from all the others.Chris Long

Steve and I both got PRs in the 1/2 marathon with no training, very little running, and following a night of drinking. All thanks to CrossFit- must be working! By the way, I don't recommend the drinking part, but Crossfit has worked miracles. We weren't even tired at the end, or sore the next day. After 11 of these, that's a first!Michelle Juliana

Just wanted to say thanks. I had to buy a size 8 shorts and a bikini. The first in 25 years.Sue Vellot

Crossfit Mt. Laurel has done wonders for me! Tommy Alfinito has done an exceptional job improving my physical well being as well as my health. Due to severe back issues over the years it became more and more difficult to perform everyday tasks, as well as my job. I have tried several types of exercise methods, and even acupuncture treatments. Nothing has worked or given me results like Crossfit has. When I started I couldn’t perform squats, sit ups or most of the other exercises. Now I am able to complete the workout from start to finish. My friends and family are constantly commenting on the improvements in my strength and flexibility. My clothes fit much better and I am more energetic than ever!Debbie Yackovelli

Posts made in August, 2012

August 31, 2012

August 30, 2012

August 29, 2012

August 28, 2012

August 27, 2012

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