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CrossFit

Warning!!!!!!!! I fear that many of you will fall off of the fitness wagon during this storm recovery. Some of you are still dealing with it, Stacey. Despite still being out of power and managing her horse farm, she is still getting into the gym. I love that kind of Motivation and it is pretty typical of her work ethics. For the rest of you I want you to commit to a day and get in here. Better yet, get your asses in here today!!!! This break in routine is a dangerous thing when trying to stay fit. As the big Kahuna Ted Dreaver, stated yesterday in the coaches meeting, we need to get the message out there to all of you. As coached we totally dedicate ourselves to your fitness lif, many of us work off of the clock because you all mean so much to us, BUT, we need you to commit to yourselves otherwise it doesn’t work. THAT IS THE DEAL, let’s get er’ done together.

For so many years I worked my tail off for minimal results and often times I even saw negative results. At about 14% body fat I wanted to be under 10 and thought, by that running and doing more cardio that would do the trick. After 6 months of that I was still at 14% but my bench press went from 225 to 135# for 1 rm.

What was wrong with that picture? Over many years of experimenting I realized that I wasn’t fueling my body properly. I was starving my body so it never got the nutrition  that it needed to rebuild, repair and recover.

I am often asked about proper nutrition and what I do. I tell them that I like to look at it in two directions. The first is the big picture, general nutrition, high quality food in appropriate portions at consistent intervals, yes that means breakfast. Eat like it is a job that you need to do. The little pictures are the events in your life. Did you do a long endurance work out today? Did you lift allot of volume in your strength work out? Did you do physical work in the hot sun today? Did you take the day off from all of the above? Each of these events require a little tweaking in the diet.

Your body is a machine, it is your choice on what kind of machine that it performs like. Do you want it to perform like your annoying neighbor’s sputtering lawn  mower or like that finely tuned Corvette that just blew your doors off? If you fuel your body with crap you will sputter and back fire. If you fuel with quality high test you will preform your best. On that note, if you don’t fill your tank you will soon run out of gas.

For all of you runners and endurance athletes that don’t understand why you can’t get stronger, think about what that is doing to your muscles. It is cannibalizing them faster than you can build them. If you insist on doing it, be sure to supplement your body with powdered  carbs and proteins in a ratio at of least 3 grams of carbs to 1 protein. Why powder? Your body needs it in the blood stream right away and to go even a little further, avoid solid food for an hour so the stomach doesn’t slow down the digestion. I also avoid fats at this time because it slows down the absorption of protein. Whey Casein at night with fats such as nut butters actually helps slow down the absorption so it works throughout the night. Sleeping and recovering are a very important process for gaining strength as well.

I am  not sure why some people are stuck on eating  just dietary carbs and protein. That is for everyday people if you want to be an athlete then easy like an athlete. Protein supplements are a highly studied supplement so do your own part, find what will work for you and get on it.

Disclaimer I  am not a nutritionist, I just play one in life.

Body fat = 8% and I haven’t run a mile in a year. Ask yourself how can that be? I think that I am also fairly strong for an old guy. OK, end of my rant…..

January is the time for new year’s resolution, but a resolution without a plan is just a good idea. CrossFit Iron Legion is teaming up with Lurong Living once again for the Resolution Challenge! The Resolution Challenge provides what you need to not only make healthy new year’s resolutions, but it gives you the community, accountability, structure, motivation, competitive atmosphere, and education you need to making your resolutions become your reality.
 
Real change starts here at Iron Legion.
 
The Challenge allows for individuals to compete simultaneously as an individual and for Team CrossFit Iron Legion. This 5 week Challenge tracks your diet, progress in achieving your New Year’s Resolutions, body composition, weight, personal goals, workout performance, and improvements. Whether your resolution is to lose a few lbs. from the holidays, improve your diet, or prepare for the Open, the Resolution Challenge is built for you.
 
Registration is open now and the challenge starts in January!
 
Here is a great overview of the challenge:

http://vimeo.com/113092254

Downtown Ocala has been invaded!

 

Iron Legion has relocated to our new location!!

 

We are in our new spot and loving it!! Construction is finished, the paint is dry and the dust has settled. We are now located just off the Square in downtown Ocala! We are walking distance from restaurants, coffee shops and pubs. The lights for Light Up Ocala are up and we are right in the middle of it!

 

We have added a few things to make your life and schedule easier! First off – the showers are complete and ready for you! Yes, showers – get that WOD in and rinse off before you head out to work or walk downtown for a night out.

 

Kids Care is available at the 4pm and 5pm classes. $4 per head 6 months up to 12 years old (unlimited visits passes can also be bought for a discount). Let us know if you need different times and we will accommodate.

 

The CrossFit Kids program is back on the schedule. Check out these awesome additions to our CrossFit classes:

 

The CrossFit Experience:
A two week program designed specifically with the novice beginner in mind. This class will give anyone the answer to what exactly is CrossFit and is it for me?

 

CrossFit Lite
CrossFit Lite utilizes all of the functional movements of CrossFit with less complexity and little to no weight. These classes are challenging and fun with more emphasis on cardio and high intensity body movements.

 

Crossfit Endurance
This is the TRUE cardio class. No weights. Only your body. Taught by our CFEndurance certified Coach and long time Endurance athlete Steve Wingo this class is designed to enhance your endurance and stamina. Is your desire a faster Fran time or a faster 5K or marathon time? You are in the right place. This class utilizes running, rowing, cycling and cardio conditioning to get you to your fitness goals faster!

 

PIYOFit
PIYOFit combines Pilates, Yoga and High Intensity Interval Training targeted at increasing your mobility and flexibility set at a pace that gives a great workout at the same time!

 

SeniorFit
SeniorFit is a functional movement based class designed specifically for Seniors or those rehabilitating back from an injury. The class will be designed and ran by our own staff member Physical Therapist Kelli Davis, DPT. Kelli has her Geriatric Specialist Certification (GCS) and she is also a Certified Exercise Expert of the Aging Adult (CEEAA through APTA). Kelli has programs designed specifically with Seniors in mind that are engaging, energizing, safe and fun. All those who are interested in the classes will receive an introductory Physical Therapy assessment to allow for specific programming for all participants.

 

LunchFit
LunchFit is designed with your lunch break in mind! Warm up, work out with our high intensity work out of the day. These are set to start every 30 minutes beginning at 11:30. Grab a shower and be back at work ready to take on the rest of the afternoon!

 

Olympic Weightlifting / Barbell Club
Our Olympic Weightlifting classes are designed to teach you how to move efficiently under a barbell. These classes dig in and focus on the techniques of lifting. Our coaches have been USAW certified and competed (and podiumed) in various Olympic weightlifting events.

 

RuckFit
RuckFit is designed and coached by members of the 3-20th Special Forces Group. Expect equipment training, military style physical training and lots of rucking – or marching and strength and conditioning while under load. This class emphasizes teamwork and comradery as you learn how to train as a Team.

 

Team Training
Give your Sports Team the edge it needs in competition. Our coaches will meet with you to custom design programs to enhance your Team’s athletic ability. Baseball, volleyball, swimming, football – you name it we can give your Team the edge it needs!

 

Corporate Training
Let us help you get those insurance premiums down by giving your employees a healthier lifestyle with our Corporate programs. We would love to have you here, but we can come to you if your employees are crunched for time! Healthy employees are better employees!

 

Personal Training
Personal one on one training designed and customized for you. Our coaches will take the time create a personal training regimen specifically targeted at achieving your goals – whatever they may be.

 

Check the schedule on our website for class start times. Holiday hours for Thanksgiving are also updated.

 

We are open downtown and ready for you! Come and be a part of an awesome community that holds themselves to a higher standard! We will see you at the gym!

 

Lift Heavy, Go Fast, and Take Risks!!

Come join us this Saturday October 25th for our annual Halloween Party and Fall Competition!

 

 

We are relocating to our new spot in November so this will be the last epic throwdown at the current location – and we want to do it BIG!

 

 

This is a family friendly event open to everyone. Non-members are also welcome to compete for a small fee of $35. Non-members please call 352-620-2625 to register for the competition – or just show up by 1pm on Saturday. The competition itself will start at 2pm and we want podiums by 7pm.

 

 

The Halloween Party will officially kick off after podiums (although Im sure a few of you will start early) and go until roughly 10pm. Competitors MUST to be here at 1pm for athlete briefings and warm up.

 

 

Divisions:

Teams must be one Male and one Female

Individual RX

Individual SX

 

This is a pot-luck style event. Please bring a wacky crazy Halloween themed dish with you and share!

 

 

We want you to dress up for the Competition AND the party! Of course there will be a costume contest!

 

 

Please park at the Armory (no parking at the Gym), bring a chair, cooler and a tent and get ready to throw down one last time at our current location! Lets give this place the send off it deserves!! Here are the WODS: Halloween Competition 20141 (hover over and click the link Shelby – the WODS will magically appear).

Now that you’ve been CrossFitting for awhile, you might consider entering your first CrossFit competition to test your newfound fitness and skills. Or, if you’ve already done your first competition, you might be looking for some advice on how to prepare better and increase your performance. Before doing anything, be sure to consult with Coach Ted on the best approach.

Here are 5 tips for for approaching a competition:

1. Work on your weaknesses leading up to the competition so you’re well rounded and prepared. If you’re weak on Olympic movements, get technical help from Coach Ted and practice as much as you can. Consider watching a few videos to get technical pointers.

2. Look at the movement and weight standards for upcoming competitions and see what categories you can reasonably be competitive in. It’s likely to be scaled, but be sure to challenge yourself. Every competition is different. Some competitions have “open” categories where anyone can enter and some even have divisions that are unjudged.

3. Speaking of judging, having a judge can be a real eye opener for new CrossFitters. If you’ve never had a judge, get one of the more experienced members to judge you closely on regular daily WODs. You’ll notice a big difference in your output and performance! Make sure to be critical (but positive) of your reps and take the no-reps in stride. This will get you ready for the stress of being judged on gameday.

4. Get plenty of rest, especially the week of a competition. Consider cutting down your WOD volume. Some competitors will do the regular WODs but cut the repetitions in half or loads down to a bare minimum. This minimizes the impact on your body while still keeping you sharp.

5. Practice the WODs! Most competitions will release the WODs the week before the actual competition. See if you can practice the movements or the entire WOD during the week to get a feel for it. Most competitions have oddball movements, stuff that you never practice, e.g. a stone lift or shotput. Try to find the equipment and get in a few practice reps.

Lastly, a lot of competitors have a tendency to overtrain leading up to a competition. This leads to injury. Avoid this rookie mistake and make sure you’re staying safe with your volume, loads, and complexity of movements. If you just learned muscle-ups, don’t blow out a shoulder practicing them to death.

CrossFit Iron Legion is a the fastest growing CrossFit affiliate in Ocala, Florida. To get started, please contact Coach Ted Dreaver at (352) 620-2625 or teddreaver@hotmail.com.

If you’re starting your CrossFit journey, say within the first 6 – 12 months of joining  CrossFit Iron Legion, there is a handful of equipment you’ll want to procure along the way to help you maximize your experience. Note, this isn’t gear you have to have, but rather it’s gear you’ll want to have if you plan on working out regularly and want to see your performance increase.

If you check the gym bag of most any CrossFit firebreather, you’ll find the following:

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