CrossFit vs. P90X vs. Personal training

Many of the uninitiated people of the world think that CrossFit is like P90X(r) or Insanity (r). Their are a few key differences that are critical. If you follow CrossFit FerVor or CrossFit.com you will see the workout of the day (WOD) freely posted on their website. So couldn’t you save the money of say a P90X and just do the prescribed WOD? Sure. In fact it would be a better and cheaper alternative to P90X or insanity.
But what are you missing? Continue reading

MED Why you should know what it is

It doesn’t matter if it is getting a sun tan, taking a medication or working out the MED is something you should know and understand. As with most things in life there is a tipping point where more is not better and beyond that more can be detrimental.  You can overdo anything from drinking water (Hyponatremia or Death by drinking water) to being outside.  What we need to know is Continue reading

Activity vs. Results

At CrossFit FerVor we are committed to providing the most efficient and effective programming and methodologies to ensure that the time our athletes invest in training yields the best possible results.

Before CrossFit, I spent my training time like many other people.  I would go hit the gym, do some cardio on the treadmill, do some resistance / strength training on the machines and go to work (or home, depending on time of day) feeling better about myself for having engaged in an activity that was supposed to be helping me become healthier and more fit.  The problem was Continue reading

Nutrition Challenge

As we covered in the training session at CrossFit Fervor on Saturday we will be tracking our progress with this challenge through daily logs of your nutritional intake.  Goal is Paleo choices with Zone quantities.  The handouts that were provided give some meal plans and Zone guidelines.  We will continue through the next 6 weeks, then we will review the points accrued by each participant as well as test against baseline measures taken on Saturday.

Basic rules are each meal is assigned a point total:

+3 points for Paleo / Zoned meals, +2 points for paleo meal, +1 for zone meal, 0 for paleo with dairy and -2 for cheat meals

Rule of 5 bonus points +1 for five meals per day, +1 for less than 5 hours between meals and -1 for any meal with more than 5 blocks

Exercise bonus +3 points for every WOD performed at CrossFit FerVor (3 points max per day).  Other bonus points: +1 for each of the following: consuming at least 64 oz of water per day, getting 8 hours sleep and consuming at least 1/2 of carbs from vegetables.

Deductions: -1 for each alcoholic beverage consumed (max -5 per day), -1 for no post work out meal, -1 for consuming less than 2g of EPA/DHA fish oil per day.

Points will also be awarded for inches lost, and reps gained over baseline.

CrossFit FerVor’s First Nutrition Challenge

The CrossFit FerVor team will be kicking off the 30 Day Nutrition Challenge at our 9am Session tomorrow.  We will present the rules and foundational nutrition plans for performance improvement and body recomposition.  There will be an open discussion of specific challenges and solutions for specific situations.

Real Snack Food

Real Snack Food

We will have a mini metcon to establish a fitness baseline that we will test against at the end of the challenge. In addition to taking some base line body measurments and health markers (like blood pressure and heart rate).

I expect that the combination of the dedication we are seeing from FerVor athletes in the box combined with improved nutritional intake is going to deliver amazing results for the CrossFit FerVor family over the next month.

Fitness or Nutrition first?

I hear this from time to time “Should I start by working out or should I start with getting my diet right?”  Anyone with a grasp on the mathematics (calories in versus calories out) can tell you immediately that your best place to control weight is the diet.  Mathematically this is true, but this is not the whole story and this approach often falls short. Why? Continue reading

“You Got This!” The power of community in CrossFit

There are many ways that CrossFit differs from other modalities designed to improve overall health and fitness.  I believe that there are two main differences: Intensity and Community.  Intensity as Coach Glassman states is the “independant variable most associated with improvement” and Community is the variable that enables CrossFit FerVor athletes to continually subject themselves to intensity.

Having been able to witness in person and via the web some of the worlds most elite athletes what has struck me as one thing that sets them apart is their ability to regualrly subject themselves to high intensity workouts or focus on building skills without the aid of a partner or other competitor present. Continue reading

Coach Glassman says: “The needs of the elite athlete and your grandmother differ by degree not type.”

Click here to see 84 year old great-grandmother on 3rd ever training row

The rower is a brilliantly designed piece of equipment. It is simple, low impact, accessable to nearly all who wish to try it and simultaneously has the ability to humble the strongest of athletes. In this video my 84 year old grandmother Continue reading