Patty
Crossfit Kingdom
Christy
WOD
5 Min AMRAP for each couplet, 2 min rest in between, for total of 26 mins 45/15 (RX+ 65/35)
Score is for each full rd, NO PARTIALS!!
15 Thrusters
15 Pullups
2 min rest
15 Weighted Stepups (bar across back/shoulders)
15 Pushups (w/hand release)
2 min
15 Shoulder Press
15 MB Choppers 20/14
2 min
15 High Pulls
15 BSU
Great post today from the affiliate blog… Here at CFK, and I’m sure many other CrossFit facilities, we are constantly questioned by potential members and sometimes current members about the pricing. We have no doubt that if followed correctly, this program will change lives. Therefore, we price our memberships accordingly. If you have seen any medical, emotional, or psychological improvements from doing CrossFit and eating clean, please share!
Yeah, CrossFit is expensive.
“I cringe most of the time when I’m asked that question…”how much does it cost?” I know it’s shocking at first, and there are many boxes who charge twice and three times what I do, and I still think I’m “too expensive”.
Let me back up a bit. I don’t really think I’m too expensive. I think I’m perceived as too expensive. What’s too expensive is a sedentary lifestyle and poor diet that leads to countless ailments. That crap is expensive. Add up your medical bills this year. Go ahead, I’ll wait.
And not just what you pay out of pocket, but all those statements you get from your insurance company too. Remember to include cold medicines, upset stomach relief, expensive acne treatments, and over-priced “health foods”.
The masses (that’s you) pour their cash, and the cash of others (that’s me), into bottomless pits; searching for immediate relief of what ails them, and a quick burst of “glee”. None of which is lasting, or credible.
CrossFit, and the nutritional advice we espouse, will lower these costs drastically. Over the near term, you will be challenged, exhausted, elated, and hopeful. Over the long term, you’ll be healthier by being stronger, leaner and faster. Your immune system will boosted by hormonal balance and optimum nutrient intake.
Additionally, think of the lowered costs of your family’s health care by the positive example you begin to be to them. Two parents who CrossFit, and eat Paleo, will in-turn hopefully feed their children the same way, and encourage them to stay active as well. What better gift are you giving your children than a healthy, long, active life?
In a world that is bent on selling you the quick fix, and the quick fix for your quick fix that didn’t fix anything quick…. why not try the alternative? Why not try working for something, instead of buying something? Let’s earn our health! We may all set goals for our max deadlift or 5K run times, but the real reward isn’t in achieving that goal, it’s the ability to set another goal after that, and another after that. Longevity.
Yeah, CrossFit is expensive. But the alternative should be unacceptable.”
Weight training combined with cardiovascular exercise is more a more effective weight loss approach than either weight training or cardiovascular exercise done alone. I can’t quote a specific research study, but I’ve read several articles that support this concept. Weight training does several things: burns more calories than during cardio exercise, increases metabolism, and builds lean body mass (muscle). Weight training also increases bone density and promotes bone and joint health. As with any exercise regimen, it’s important to start slow. You should begin with a weight that you can easily perform 20-30 repetitions, and then gradually increase the weight over the second and third week.