August 14, 2012

STRENGTH

Muscle Snatch/Snatch Pull

Alternate every 30 for 8 minutes

WOD

Row 1,000 meters

30 Power Cleans 135/95

50 Burpees (competition style)

Tilley in his fat pants

I am making a results page as we speak. I am looking for some more before and afters (especially from women). I know there are so many people at the gym that have had drastic results, so stop making me track you down for a picture.

People We’ve Got To Stop Icing, We Were Wrong, Mobilitywod – Read this link out and let me know what you think. We have always been told to ice and lately I have been seeing a shift from icing to compression. This lays it out pretty convincingly.

Yoga – Sunday at Noon – $10

5 Comments

Join the conversation and post a comment.

James
August 13, 2012 at 9:21 pm

This article is interesting, he seems to have solid start to advocating the no ice standpoint. I would like to read the studies he is referencing would be helpful though; the methods section states that the study was a literature review. The next step would be a clinical trial, but it’s hard to get athletes to try new rehab methods in the middle of their training/competition.
Furthermore, he suggests the “Move safely, Compress, Elevate” as the new model to follow. Again, I would like to see some sort of in vivo study of these practices as well; although physiologically they make sense and orthopedic specialists have been prescribing these treatments for a long time.

Reply
- James
  August 13, 2012 at 9:22 pm
  
  Second sentence should read “I would like to read the studies he is referencing though;”
  
  Reply
Nick
August 14, 2012 at 8:51 am

I want to go on the didn’t lose weight and got stronger page.

Reply
- Vinsanity
  August 14, 2012 at 9:05 am
  
  I was going to talk trash and make a joke at your expense then I realized the after picture would be you in spandex which I love.
  
  Reply
Nick
August 14, 2012 at 8:57 am

Go look up nick mangolds sister. That’s a weightlifting girl! She didn’t feel good weighing 300. She “bulked” to 350

Reply

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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

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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

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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

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

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

August 14, 2012

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