NEW SITE

2010-02-11T23:02:00.000-08:00

CrossFit Twente heeft een nieuwe website, zie www.crossfittwente.nl

Affliate bijeenkomst in CFT

2010-02-07T01:43:00.000-08:00

Alle Nederlandse affiliates de Antwerpse affiliate en enkele loslopende CrossFitters waren afgelopen zaterdag bijeen in CFT, Er waren workshops kettlebells, ol lifts en roeien.
Een leuke ontmoeting!

Vloer is klaar

2010-01-31T09:05:00.000-08:00

l
r
Zaterdag is de vloer na heel veel gepuzzel gelegd, dank voor de hulp. Was mooi teamwork!

CrossFit Level I Enschede

2010-01-02T08:31:00.000-08:00

Sold out!!!!

2009-12-05T10:50:00.001-08:00

Lumberjack FSF CrossFit Nolan en Dennis in actie

Dutch Affiliate meeting

2009-12-01T06:43:00.000-08:00

Op zaterdag 6 februari komen de Nederlandse en Belgische CF affiliates bij elkaar in Enschede, voor uitwisseling van ideeen en workshops.

trend in fitness

2009-11-17T00:25:00.001-08:00

http://crossfitsweatshop.com/2009/11/13/dont-be-another-stat/

3500 kc

2009-11-15T22:58:00.000-08:00

The Nutrition

with Melanie Dwornik

What equals a pound?

Most of us know that it’s not hard to put on 1 pound (lb) of weight. In order to gain 1 lb, we must consume 3,500 calories more than we expend during normal metabolism and activity. Similarly, in order to lose 1 lb, we need to take in 3,500 calories less or we need to burn it off.[1] So what does 3,500 calories look like? The following may surprise you.

What does 3,500 cal look like?

6 portions of homemade chicken pot pie, one piece= ½ 9” pie
6 large cheeseburgers
7 hot roast beef and cheese sandwiches (fast food style)
8 slices of cheesecake (slice =1/12 of 9” pie)
8 cups of homemade chicken salad
9 servings French-Fries (1 serving = 10 fries)
10 cups of vanilla ice cream
10, 10oz chocolate milk shakes
12, 2.16oz Snickers candy bars
14 yeast glazed doughnuts
15, 1cup servings of frozen yogurt
16 cups long grain rice
18 cake doughnuts
19 slices pepperoni pizza (slice = 1/8 of 12” pie)
21oz dry roasted almonds
22 cups of whole milk
24, 8 oz glasses of red wine
24, 12 oz regular beers
31 oz of cheddar cheese
34 cups dry corn flakes
35, 8 oz glasses of Kool-Aid
37 tablespoons peanut butter
44 Oreo cookies
50 eggs
69 cups watermelon
71 oz skinless chicken breast
80 cups boiled broccoli
95 medium peaches[2]

In order to burn 3,500 cal a 150# person would have to:

Bicycle vigorously for 4.6 hours
Golf (carrying clubs) for 8.8 hours
Jump Rope for 4.8 hours
Run (11.5 min/mile) for 5.4 hours
Run (7 min/mile) for 3.3 hours
Walk (15 min/mile) for 10.8 hours
Operate Snow Blower (walking) for 10.8 hours
Rake Lawn for 12 hours
Garden (general) for 10.8 hours
Clean House for 13.8 hours[3]

I hope this helps to put things in perspective for you all.

Health

2009-11-15T22:48:00.000-08:00

by andrew kortina

Health = Long Lasting Functional Ability: The Evolving Crossfit Philosophy

Crossfit is still young enough that you can watch it evolving. Coach Glassman just added a new axis / metric to the Crossfit definition of health. A year ago, Crossfit defined health/fitness as “increased work capacity over broad time and modal domains.” Now one of the officially defined metrics for measuring health is longevity.

The goal isn’t longevity.
The goal isn’t multitude of durations of effort.
And it’s really not power output.
It’s about all of this.
I want to be powerful across broad time and modal domains for as long as I possibly can.

Voeding (*CrossFit California)

2009-11-15T00:17:00.000-08:00

Nutrition

The CrossFit dietary prescription is as follows:
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.
The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

T-shirts

2009-11-13T10:03:00.001-08:00

De T-shirts van CFT zijn te koop voor 20 euro.

klein crossfittertje

2009-11-06T11:49:00.000-08:00

Arjan en Karin zijn de trotse ouders van een dochter, ze heet Lieneke Fleurien.
Gefeliciteerd!

Olympic lifts

2009-11-01T11:21:00.000-08:00

Let op Hollanders! Voor leden van CFT, Hercules en Euros gratis!!! elke woensdag 12.00 Olympic weightlifting, training gegeven door Jan of Ed Westgeest.

Certification

2009-10-29T01:05:00.001-07:00

'T GIET OAN! 27/28 Maart 2010 Level I CF Certification in Enschede!!

Certification

2009-10-29T01:05:00.000-07:00

'T GIET OAN! datum volgt!

voeding

2009-10-26T06:41:00.000-07:00

Meer weten over het Zone dieet?? Zie CrossFit journal, zoek onder "Sears", en je kunt lezingen van Barry Sears gratis downloaden. Erg interessant!!

2009-10-18T01:46:00.000-07:00

"Does a bigger motor slow the car down? No! But a lot of junk in the trunk does"

Mark Rippetoe

CFT t-shirts

2009-10-15T23:13:00.001-07:00

CrossFit Twente T-shirts zijn te koop voor 20 euro.

2009-10-15T12:06:00.002-07:00

2009-10-15T12:06:00.001-07:00

2009-10-15T12:06:00.000-07:00

2009-10-15T12:05:00.001-07:00

2009-10-15T12:05:00.000-07:00

2009-10-15T12:04:00.000-07:00

2009-10-14T23:18:00.000-07:00

Any idiot can get on a treadmill and watch TV and then take great pride in the fact they’ve ‘exercized’. — Coach Mark Rippetoe

affiliation

2009-10-11T23:09:00.000-07:00

CrossF Twente op de CrossFit mainsite vermeld.

2009-10-07T23:31:00.001-07:00

Nieuwe adres van CrossFit Twente is aan de Hengelosestraat 381, maar de ingang is aan de achterzijde van het gebouw van het ROC, op de hoek van de Zuiderkruisstraat en de Schietbaanweg. Even Googelen ! (zie locatie)

Affiliation

2009-10-07T23:24:00.000-07:00

CrossFit Twente is sinds 7 oktober officieel affiliate van de CrossFit comunity

bailing out

2009-10-04T22:17:00.000-07:00

A Complete How-to: Bailing

Ahhh, summer. The warm weather, the long days, the balmy mornings! With the nice weather upon us, attendance has been great! It is fantastic to see so many of you out busting-ass tirelessly, but with the crowd comes an increased demand for spacial-awareness during workouts.

Let's talk bailing out. Specifically from dynamic, overhead lifts. Now we're never squeamish about letting-rip from a missed lift or a potentially bad mechanic, but those two situations are really the only times when an all-out, kitchen-sink bail is necessary.

Bailing is there as an option to keep you SAFE! Safety is always paramount, but alas, most bails are done not out of self-preservation, but out of lazy-ness. We understand that you just held back coughing up a lung for that final push-press, but unless injury looms, control that descent, then rack your weights nicely! Not only is this easier on the equipment, but it eliminates the chances of your errant dumbell/barbell from rolling over into somebody else's personal-space, thereby eliminating the one thing (safety) that bailing promotes.

Think before you bail!

Let's take a look at the bail-out glossary. This glossary purposely omits the "I'm-gonna-Die" injury prevention bail (which is simply get the hell out of the way) because it typically does not need to be taught:

The "Standard", or "I-think-I-need-a-breath-or-two-to-continue"

Key points: Controlled, non-ballistic descent. Barbell is stopped on ground, not rolling towards your partner. Unless you are about to hurt yourself, 99% of all lifts should end like this in a met-con situation.

If you are working from a rack, substitute the barbell in the rack for the ground position. If working with dumbells, nothing really changes.

Grade: A+

The "Turn and Burn"

Key Points: Lifter is not in control. Often accompanied by running in a workout. Lifter does not even see barbell/dumbell hit the ground (or other person/rack/child etc). Bad things happen in group classes with this bail. Don't be that guy/girl/dick. One word describes this bail. Capital L azy-ness!

Grade:F

The "Max Effort"

Key Points: Space is created between object lifted and lifers vital structures (head/face/brain etc). Done after a successful max Clean and Jerk, Snatch or other O-lift where the load is not safe to lower slowly. Also applies for certain o-lift oriented met-cons. Grace comes to mind. Actually improves time, as you are not chasing you bar around after multiple bounces. Lifter follows bar to the ground (watch for the re-bounce) and is sure the bar does not roll-off into the blue.

Grade: A

The "Skin the Cat" or "Nose-Job"

Key Points: Although not as evident in the pictures, this bail happens at full speed. Note the close proximity of bar-to-face. Unless you are really pulling for some emergency surgery, this is not a good option. Get some space between your body and the bar!

Grade: F

Special Bonus: "Too-Damn-Heavy", back squat edition.

Key points: Drop arms straight down by sides. Step/jump forward. Make sure you communicate with your spotter/people spectating and let your intentions be known, should the lift go sour, BEFORE starting. Ideally, you are never working ridiculously outside of your comfort-zone, even when attempting a PR and a spotter can help you grind-it-out. This is really a last ditch maneuver when flying solo, or there are no experienced spotters around (inexperienced spotters can be as dangerous as not knowing how to bail).

There you have it. Control is good. Dental work costs a lot of money (ask Aneel) and it's especially pricey if you're paying for someone else's. Stay safe, if you know what I mean.

Anton in trouble

2009-10-03T07:04:00.000-07:00

2009-10-01T22:50:00.000-07:00

lunch WOD

2009-09-29T02:38:00.000-07:00

Dinsdag 6 oktober en donderdag 8 oktober is de start van de lunch WOD. Deze worden voortaan elke week gegeven.

nieuwe locatie 1e training

2009-09-28T14:03:00.001-07:00

2009-09-27T05:44:00.000-07:00

2009-09-26T23:15:00.000-07:00

verhuizen

2009-09-24T06:57:00.000-07:00

Maandag 28 september is het zover, de eerste CrossFittraining in het ROC gebouw aan de Hengelosestraat. In ieder geval dit jaar de vaste ruimte voor CrossFit Twente.
CrossFit TU Hercules mag als eerste de nieuwe ruimte inwijden met muscle-ups en kipping pull-ups!

CrossFit Twente University Hercules tijdelijk ook in CFT

2009-09-18T02:45:00.000-07:00

spierpijn

2009-09-10T06:22:00.000-07:00

Spierpijn is natuurlijk niet het doel van CrossFit. Spierpijn is een reactie van de spier op een belasting die hoger is dan normaal. Je maakt de spier een beetje "stuk", dat is niet fijn of lekker, maar helaas wel noodzakelijk. De spier wordt zo snel mogelijk gerepareerd, en wordt een beetje sterker dan voor de belasting. Dit is training, je spieren worden sterker, en beter belastbaar.

proefles

2009-09-07T00:24:00.000-07:00

De eerstvolgende proefles is op zaterdag19 september om 11.30

zaterdag 12-9

2009-09-06T01:13:00.000-07:00

Zaterdag is de training om 9.00, en wordt door Natalie gegeven.

introles 1

2009-08-31T02:01:00.000-07:00

Dinsdag is de eerste introles om 18.30, we gaan de shoulderpress/push press/push jerk oefenen, en natuurlijk een WOD erachteraan.

CFT van start!!!!

2009-08-29T06:36:00.000-07:00

Vandaag de 1e training van CrossFit Twente met 7 deelnemers.

2009-08-26T13:25:00.001-07:00

Nutrition

2009-08-20T23:52:00.000-07:00

Nutrition

2009-08-18T00:09:00.000-07:00

Zaterdag 29 augustus kennismaking en proefles voor geinteresseerden om 10.30
adres Kopersteden 24-5 op het industrieterrein de Marssteden in Enschede.
Mail even of je komt, dan weet ik ongeveer op hoeveel mensen ik moet rekenen.

CrossFit Twente klaar om te starten

2009-08-17T10:53:00.000-07:00

WOD (Workout Of the Day)

2009-08-17T00:22:00.000-07:00

Intensity
by Jeff Martin (CrossFit Kids/Crossfit Brand X)

1. Have a plan for each WOD. Look at each WOD. Try to decide how long each round should last. Shoot for that.

2. Think about breaks. Have a plan for your breaks going into the WOD. Say you are doing Fran and your pull-up max is 10. Plan to break the first round 7-7-7 and rest 15 seconds before getting back on the bar. This will help you avoid muscular failure. If you hit muscular failure, it will take 30-40 seconds before you are able to get back on the bar and do anything meaningful. That’s a lot of time spent staring at the clock spinning.

3. Work specifically on a plan to minimize break time. Using Fran as an example again, say that 95# Thrusters are not heavy for you and that the limiting factor is cardio-respiratory endurance. In this case, your heart is hammering when you reach 11 reps, but the bar speed is the same as rep number one. Now you can put the bar down and acknowledge that it’s okay to be a pus** today, or you can continue. If you do put the bar down, have a plan: I’ll pick the bar up in 15 seconds, I’ll take three big breaths and pick the bar up, etc.

4. If you are working with a class, pick someone that is close to you in their fitness level. Before you start the WOD, tell yourself that you will watch them and break only when they do. Resolve when they put the bar down you will do one more rep than they did. When they look like they are going to pick the bar up, grab your bar and do at least one rep before they get started. Be aware that eventually they will realize what you are doing and the game will be on. Who will drop the bar first? Again, “Men will die for points.”

5. NEVER walk away from your bar! NEVER, NEVER, NEVER!

6. Understand that every time you put your bar down, you can chalk 20 seconds onto your time. Is breathing really worth that 20 seconds? I don’t think so.

7. Just finish it. When most people set the bar down, they wait until they feel better before picking the bar up again. This is a mistake. You will not feel better until the thing is done. Might as well get back on the bar and finish the work required. Little known fact: working helps regulate breathing. The hard part of Fran is the transitions. You’re gasping for air staring at the bar. Surprisingly if you clean the bar up and start doing your thrusters, your breathing will regulate. Keep that in mind while the clock spins and you stare.

Just a few thoughts.

Posted in Uncategorized | No Comments »

2009-08-16T00:51:00.000-07:00

CrossFit at athletes entrance Olympic Stadium Ancient Olympia Greece

2009-08-09T22:37:00.001-07:00

I can’t do anything about the weight on my shoulders, but I can work on the weight on my feet!!!!

2009-07-13T09:49:00.000-07:00

Welcome to CrossFit: Forging Elite Fitness

2009-07-11T09:07:00.000-07:00

Welcome to CrossFit: Forging Elite Fitness

CrossFit in Twente?

2009-07-08T07:41:00.000-07:00

Vanaf maart 2009 wordt er aan de Universiteit Twente Crossfittraining gegeven bij SKV Hercules.
We zijn als vereniging sinds maart dit jaar een officiële CrossFit affiliate, en mogen CrossFit training geven. De vereniging wordt getraind door Jan van Delden, ik ben sinds juni 2009 als CrossFit trainer level I gecertificeerd.

CrossFit smeed een overall elite fitness, dmv :

Functionele bewegingen
Constante variatie
Hoge intensiteit

NEW SITE

Affliate bijeenkomst in CFT

Vloer is klaar

CrossFit Level I Enschede

Dutch Affiliate meeting

trend in fitness

3500 kc

The Nutrition

with Melanie Dwornik

What equals a pound?

Health

Health = Long Lasting Functional Ability: The Evolving Crossfit Philosophy

Voeding (*CrossFit California)

Nutrition

T-shirts

klein crossfittertje

Olympic lifts

Certification

Certification

voeding

CFT t-shirts

Words of Wisdom

affiliation

Affiliation

bailing out

A Complete How-to: Bailing

Anton in trouble

lunch WOD

nieuwe locatie 1e training

verhuizen

CrossFit Twente University Hercules tijdelijk ook in CFT

spierpijn

proefles

zaterdag 12-9

introles 1

CFT van start!!!!

Nutrition

Nutrition

CrossFit Twente klaar om te starten

WOD (Workout Of the Day)

Welcome to CrossFit: Forging Elite Fitness

CrossFit in Twente?