http://wordpress.crossfitsandbox.com/?page_id=103
Wednesday, 16 September 2015
The blog moved...
I'm moving blog over to the current new currently active website, click the link below. So if you have been following through Blogger, it's time to head over to the new site.
http://wordpress.crossfitsandbox.com/?page_id=103
http://wordpress.crossfitsandbox.com/?page_id=103
Friday, 21 August 2015
Summer Shakedown 2015
Monday, 10 August 2015
The topic of diet soda, spefically Diet Coke, came up a couple times over the weekend with multiple people. This came across on my Facebook feed and thought it would be a good idea to share it.
I stopped drinking Diet Coke a long time ago mostly because I wanted to see if could give it up. Slowly,
I started to learn more about diet and nutrition and that made it a lot easier to never drink it ever again.
Wednesday, 5 August 2015
Tuesday, 28 July 2015
For the next couple of weeks, we'll be mixing in some of the workouts from this past weekends CrossFit Games (if you haven't already noticed). I will be pulling from the Masters/Teens as well from the Individual competition. The weights from each class will be posted too, so you guys and gals can go back and see how you stacked up against some of the best athletes in the sport. The weights for the workouts will carefully selected, of course!
Oh, and Tommy Hackenbruck from UTE CrossFit, dropped in with his buddy Nick Pyle this morning. I fell out of my chair.
Friday, 24 July 2015
Thursday, 23 July 2015
Visiting from out of town for The CrossFit Games, come through!
Schedule for anyone looking to drop in this week or weekend Shoot us a message and come on through, we would love to have you!
150723 - Thursday
a.7x1 Snatch
- begin your first set at 60% of your 1RM and continue to add weight until you fail. work up to a heavy SINGLE for today. Limit yourself to 3 misses.
b.10min AMRAP
9 Toes to Bar
12 Hang Power Snatch (75/55)
Saturday, 18 July 2015
Wednesday, 15 July 2015
Pull-up or Pull-out vs Truffle Shuffle
Pull-up or Pull-out vs Truffle Shuffle compete on Sunday @11am for the SandBox Summer Camp Title!! Come show your support!
After party with awards and winners announced! And don't forget the Taco Truck!!
Sunday's Schedule:
@9am Yoga
@10am Hero WOD
@11am SandBox Summer Camp Finale
@12am Summer Camp Awards Ceremony & PARTY!
Wednesday, 17 June 2015
This weekends Summer Camp events
This weekends events, please sign up on Wodify...
Saturday 6/20 – CFSBX Honor Guard WOD. Pair up with a teammate!!!
Saturday 6/20 – Movie Night & Pot Luck @7PM at the gym. Bring your favorite dish, favorite wine, favorite friend!
Sunday 6/21 – team competition at 10am at the gym
Saturday 6/20 – CFSBX Honor Guard WOD. Pair up with a teammate!!!
Saturday 6/20 – Movie Night & Pot Luck @7PM at the gym. Bring your favorite dish, favorite wine, favorite friend!
Sunday 6/21 – team competition at 10am at the gym
Sunday, 7 June 2015
IF IT FITS YOUR MACROS #IIFYM
Months back I decided to try my hand at "flexible dieting". Counting macros has been around forever but I never really understand how it worked. Turns out it was a lot easier than I thought, kind of...
The first thing that one needs to understand, that it's not an excuse to just eat shitty food! A majority of it should still come from whole, natrual and organic sources. It's really easy for a lot of us (me included), to take advantage of the word "moderation". You all know what I mean.
Give the article a read, it's short.
Friday, 5 June 2015
Friday Faces!
Check out my our new album, I call it "Friday Faces"
Posted by CrossFit SandBox on Friday, June 5, 2015
Tuesday, 2 June 2015
Thursday, 21 May 2015
New CFSBX FB Group - Members ONLY
Check it out peeps!!! per the request of a few members I started a Facebook Group for The CrossFit SandBox. It can be used for communication among members, a bulletin board, a shout out, to post photos and videos, etc.... it can be incredibly useful during Summer Camp. If I forgot to add you, please request to be apart of the group so I can add you in....
(if you are afraid of constant notifications, you have the option to turn them off once you get added into the group)
https://www.facebook.com/groups/697013130410909/
(if you are afraid of constant notifications, you have the option to turn them off once you get added into the group)
https://www.facebook.com/groups/697013130410909/
Wednesday, 20 May 2015
Diet and Nutrition for SandBox Summer Camp
Diet and Nutrition for SandBox Summer Camp
During SandBox Summer camp we are encouraging participants to change the way they look at their diet and nutrition. I am not making the recommendation for everyone to eat a specific way, but I am recommending that everyone eat with their fitness goals and lifestyle in mind. This DOES NOT mean a crash diet, where you stop eating bread. What I want is for everyone to take a look at how they are currently fueling their body and make adjustments that will make sense for the results they want to achieve. Everyone should take a moment to think about what exactly that is. (go ahead, we can wait….)
What am I eating?
When am I eating?
Where….?
How (much)...?
Why…?
Who (am I eating for/with)...?
Many athletes have been left wondering how and what they are supposed to be eating. We WILL NOT be scoring your food logs based on what you are eating. Athletes and teams will get points for just logging in your food everyday. As far as the question of what you and how you should be eating, my quick answer to that is this: EAT CLEAN.
EAT CLEAN.
Take all of the junk out of what you eat. All the processed foods, all the sugar, the artificial sweeteners, all the ingredients you can’t pronounce, the grains, the flours, the starches out of your diet for the next 5-6 weeks.
EAT REAL, WHOLE FOODS.
Choose to eat foods that’s fresh and real. If you can help it, go with organic. I am NOT talking about freshly baked whole grain bread. Bread = flour = grains = NO REP
If you would like to get into more specifics, please contact your team counselor or set up some time to come in and talk with me. I am more than willing to sit down with any of you and get more detailed about what and how much you should eat. This morning I sat down with a couple people and help them set caloric goals for them to hit each day. We’re all in this together!
FAQ
What am I supposed to eat?
Meats, vegetables, fruits, nuts, seeds, healthy oils.
For real?
yes.
What am I not supposed to eat?
Grains, processed foods, artificial sweeteners.
That sounds too easy…
you are right, it is.
So is this PALEO?
For the most part, YES. Keep it real. Keep it fresh.
Monday, 18 May 2015
#saynotomonsanto
Since I keep seeing the Monsanto commercial on the television. I thought it would be funny to search on Monsanto on the interwebs to just see what comes up. During my search for #saynotomonsanto, this is what I found.
Monsanto is the leading producer of genetically engineered seed. These are the GMO guys.
Monsanto is the leading producer of genetically engineered seed. These are the GMO guys.
Tuesday, 12 May 2015
Tuesday, 5 May 2015
SandBox Summer Camp
Remember that one summer we got six packs, learned to eat healthier, kayaked, biked, danced, and played sports at the beach? By the end of SandBox Summer Camp 2015 the answer to this will be a resounding yes!
What is SandBox Summer Camp?
All members (non-members are also welcome!) who sign up will be divided into different teams. Each team will be led by one of our beloved badass coaches, the Camp Counselor. The objective of the camp is to work and play together to promote healthier lifestyles.
What happens during the 6 weeks?
Throughout the six-week camp, teams will compete against each other through various challenges (i.e. cook offs, amraps), chill during team outings (bike rides, bonfires, kayaking, dance parties, beach sports, etc.), and ultimately work on bettering themselves with the personal guidance of their Camp Counselor. Points will be earned through participation and strong performances in the challenges. The emphasis on where the bulk of the points can be earned will revolve around activities and challenges centered around promoting health and fitness!
When does Summer Camp take place?
On May 16 we will announce the teams and have an official team weigh-in. Camp members will have the option of getting their body fat measured byfitnesswave.com for $70 (price includes the second measurement at the end of camp) or by an electric scale for free. Only those who get measured by FitnessWave will be eligible to win the grand prize awarded to the person with the biggest body composition transformation. On June 27 we will have a weigh out and conclude the camp.
This sounds fun! How do I sign up?
Register here:
https://docs.google.com/
This sounds like too much work. How do I pass?
You don't. Levels of participation are totally scalable just like any wod in any given class, and your teammates will shoulder the load when you are unable to. Our goal is to be as big a part of your life as you want in order to bring you the results you seek. During this six week period we will create an environment where we all can help each other take on healthy sustainable lifestyle practices while helping you lose the fat -- just in time for the summer!
What are the costs?
$20 to register (free camp t-shirt included) and optional cost of $70 if you want to get an accurate body fat measurement from FitnessWave (required to be eligible for the individual diet competition.)
Thursday, 16 April 2015
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