Dec 12 2013 - MTM CrossFit

7901 N Cleveland Ave, North Canton OH 44720
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Dec 12 2013

Dec 12 2013

Free Class Saturday at 11AM Come see what CrossFit can do for yoU!

Come support your favorite MTM Athlete’s this weekend competing up at CrossFit Utility’s Throwdown! Competition starts at 9A and runs probably till at least Noon.

Winter Apparel is In and Sorted pick yours up at the gym TODAY! We will have a VERY VERY limited supply of extras on sale starting Monday. These shirts are wicked cool – Noah did a great job with them!

How’s that Nutrition Challenge coming? From the original CrossFit Journal Article “What is Fitness?”:

It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application in sport. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.


Think about that last line for a moment. The things above will suffer if its base isn’t strong. Nutrition is the key to everything – you simply won’t get significantly better with a crap diet.

I know, this fact sucks. It’s fun to WOD and WOD more and then do another WOD. BUT, you’d be better off to WOD 3 times a week (including Wednesday as a skill development day) and focus on getting your nutrition right than to kill yourself 6 days a week doing 6-12 WODs with a shit diet.

6 Rounds
25 WallBalls (20/14)
10 Burpees
10 Hang Power Snatches (95/65)
– Rest 2 Min Between Rounds –

Comp Work – ONLY if Space Allows
3 Rounds
500m Row
50 Double Unders
20 T2B
50 Double Unders
500m Row
– Rest 5 Min Between Rounds –

As I’m sure you’re aware, because otherwise you wouldn’t be doing the Comp Work, we get diminishing returns with regards to Testosterone and Growth Hormone production when training sessions last past 45min – sessions that last past an hour can actually become detrimental. Peaks are around 40-30 Min. So if you were doing the WOD and Comp Work it’s best to split it up by at least an hour or more. WOD in the Morning Comp at night is ideal – or at least hit at 4:30/6:30 or 5:30/7:30 WOD/Comp split.

I know what you’re all saying right now: “Shoot Dmac, of course I know this and completely understand why Rich Froning works out every 90-120min all day long so he rides a rollercoaster of hormonal advantage!”

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