*In addition to all the other classes today, we will do an 11:30 a.m. swim Wod @ La Sierra University in place of the 12 pm class. There have been many requests to do another swim wod, so here you go…!   ( $3.00 entry fee no kids)  Bring ropes, and running shoes.

Eastbound on 91 freeway
(to main campus):

Exit Pierce Street

• Turn left at Pierce Street (end of off-ramp), follow onto Riverwalk Parkway
• Continue on Riverwalk Parkway and pass Collett Road (traffic light)
• Turn left at the second left turn, at the La Sierra University sign (traffic light)
• At the fork, bear right for the pool

* CONGRATS TO OUR MAIN BRAZILIAN JIU JITSU INSTRUCTOR  MARCUS “BUCHECHA” ALMEIDA  IN BECOMIMG THE NEW 2012 WORLD JIU JITSU CHAMPION THIS WEEKEND….THAT’S A BIG DEAL FOLKS!!!!!  

* Congrats to our very own Caty Cortez,Alicia Ceniceros,Crystal Matthews in finishing the Camp Pendleton World Famous Mud Run!!!!!

**** UTC PALEO CHALLENGE V & GRAND OPENING OF PALEO CAFE **** Kickoff @ 7pm Wed, June 6, 2012

UTC CROSSFIT PALEO CHALLENGE 

Time to clean out the cabinets, get rid of all the junk in the house, and start eating PALEO. It has been about 3 months since our last challenge and as some of you have stuck with it, others have fallen off, and then there are those of you that have yet to do one of these challenges. Well, I want all of you involved in this one. This one is for the veterans and the amateurs

So for the details…

When does it start? How long does it last?

We are starting this challenge Wednesday June 6, 2012. You have 2 days to get ready by cleaning out the not so Paleo food that is in your house! It will last 6 weeks. That puts us finishing up Wednesday July 18,2012 with a celebration dinner! Winners will be determined the morning of Saturday July 21, 2012 at the PALEO PARTY!

We will have a Paleo potluck every other Saturday morning after the wod. The first Saturday will be June 16,2012. This will be a great time to share recepies and talk about our journey thru the challenge.

How do I learn what to do?

I will host the NUTRITION SEMINAR this Wednesday at 7:30pm. I will be discussing the basics of the challenge and getting everyone signed up! I will answer questions to, “What is Paleo” and “How!

In the meantime,educate yourself and if you have any questions in the process send them my way. We will discuss them on Saturday.

Click here for more great Paleo info! This site will give you a handful of easy to read articles.

What do I need to do to get sign up?

*Write your name down on the sign-up sheet in the gym.

*Show up to the seminar Wednesday

*Pay $10 to be contributed towards the “Winner’s Pot.”

*Have your picture taken.

Yes, I said it. PICTURES! Quit freaking out and just give me a minute to explain. The winners will be determined by before/after pictures. We will see which male and female leans out the most in 6 weeks and they will split the pot. The more people we have sign up, the greater potential for big winnings! I don’t care what you have to do, but get your CrossFit classmates involved! You suffer alongside each other during class, drag them along to participate in this challenge. I can only bug you guys so much. Start bugging each other to do this! Hold yourself accountable to a friend.

We will be taking front, back, and side pictures of the men and woman. These are confidential and will not be released. I will determine the top 5 male/females. Then, those top 5 people will determine the ultimate winners, one male and one female. Guys will take pictures with shirts off/shorts. Girls will take pictures in sports bra or other fitness type shirt/shorts. Be prepared to take pictures. This has been shown as the most successful way to do a Paleo Challenge with gyms across the world. It might take you out of your comfort zone, but don’t you do that everyday during our workouts anyway?

So, that’s it?

All I have to do is show up, pay my money, and take a few pictures? Yes, that is right. The only other REQUIREMENT is that you turn in a food log to me every Monday. In this log you will list all your meals for the week in detail. TURNING IN YOUR FOOD LOG WILL BE A PRIME FACTOR IN CHOOSING THE WINNERS OF THE CHALLENGE.

The bottom line is this, the participants that are very disciplined and stick with it 100% will be the winners. The pictures will prove it. It doesn’t matter where you are starting from because it is based on YOUR before picture. Everyone has the opportunity to lean out (for different people that might be lose weight, firm up, build muscle, etc) but your body WILL CHANGE! –Coach Tony

SHOULD YOU GET LOST- JUST REFER BACK TO THIS PAGE AND GET BACK ON TRACK!!!

IN THE MEANTIME, HERE’S A GOOD ARTICLE INTRODUCING THE PALEO DIET

http://www.earth360.com/diet_paleodiet_balzer.html

Gym wod:
12 min for Squat clean 1 rep max.

3 rounds
5 muscle ups
10 hspu
15 Jack knife sit ups
20 bupees

WOD

5 ROUNDS OF:

4 LUNGES – 7 CLEANS     W/DUMBELL  35/20

4 LUNGES – 7 FRONT SQUAT

4 LUNGES – 7 PUSH PRESS

4 LUNGES – 7 SPLIT JERK

end with 800 m run.        (only run at the end of the 5 rds.)

Snatch practice    10 min.

then,

4 Rounds

Farmers carry to street  55/35

15 Burpee box jumps

10 toes 2 bar

 

WOD

DEADLIFT  135/95

30 SEC. ON – 30 SEC. OFF

THEN,

100 WALL BALLS   20/15

3 BOX JUMPS  EVERY MIN. ON THE MIN.

6/9/2012 CrossFit For Hope - Sign up at the front desk to partcipate in this WOD. You can also contribute on behalf of those who have registered online- Coach Joey, Caty Cortez, Priyesh Patel.

6/23/2012 NLI Summer Series III- Come out and support TEAM UTC.

June /July 2012 UTC Kids Summer Day Camp -CrossFit & Brazilian Jiu Jitsu for kids – Ages 6 to 13- MORE INFO TO TBA

How is your training going? Are you seeing gains in the lifts we do? Are you feeling stronger, less fatigued, more energized? Are you able to recover from a workout and get back at it the next day pain- and soreness-free?The programming at a CrossFit is designed to be taxing, difficult, and maybe leave you laying on your back when the WOD is over, however, the most benefits of this high intensity trianing will be seen if you follow ALL the programming suggestions. This includes rest days, actively RECOVERING and diet. Here is a great article on the importance of recovery vs. rest. Remember that rolling out before AND after a WOD has great benefits on your muscles as seen here. Using proper form on all movements is also key to achieving your goals in the gym as well as keeping you injury free. If you ever have any questions about warm-ups, stretches, diet, form or technique on anything, don’t hesitate to ask a coach, that’s what they are there for!

“my recent run in with the buddhist monk!”

I have always been intrigued of the Buddhist monk and history and the life of the founding father Siddhartha Gautama. The way he gave up his Royal position to venture into his spiritual quest. Anyway, My run in with this gentleman the other day reminded me how important it is to meditate. I use to practice it for about a year and let me tell you it was the balance I was missing not only mentally but physically as well. That was the year I actually won a gold medal in the Pan Americans…..just saying!

With the hectic pace and demands of modern life, many people feel stressed and over-worked. It often feels like there is just not enough time in the day to get everything done. Our stress and tiredness make us unhappy, impatient and frustrated. It can even affect our health. We are often so busy we feel there is no time to stop and meditate! But meditation actually gives you more time by making your mind calmer and more focused. A simple ten or fifteen minute breathing meditation can help you to overcome your stress and find some inner peace and balance.

Meditation can also help us to understand our own mind. We can learn how to transform our mind from negative to positive, from disturbed to peaceful, from unhappy to happy. Overcoming negative minds and cultivating constructive thoughts is the purpose of the transforming meditations found in the Buddhist tradition. This is a profound spiritual practice you can enjoy throughout the day, not just while seated in meditation.

Work out of the day

Back squat: 5×5

then,

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups
5 Ring dips
15 Squats

6/9/2012 CrossFit For Hope - Sign up at the front desk to partcipate in this WOD. You can also contribute on behalf of those who have registered online- Coach Joey, Caty Cortez, Priyesh Patel.

6/23/2012 NLI Summer Series III- Come out and support TEAM UTC.

June /July 2012 UTC Kids Summer Day Camp -CrossFit & Brazilian Jiu Jitsu for kids – Ages 6 to 13- MORE INFO TO TBA

STOP BY THE PALEO CAFE AND ENJOY A MEENUT BUTTER & BANANA SANDWICH OR A NUTTY DOUBLE UNDER SMOOTHIE!!