What you will find at Sparta Fitness is a highly motivated and focused staff, supported by a raw training facility designed to forge the Warrior mind and body through the CrossFit method and Parkour. SPARTA FITNESS provides a safe training facility for those who wish to enhance body control, physical conditioning, and technical ability through Parkour and CrossFit. Tuesday, August 19, 2008 Elizabeth 21-15-9 Clean 135# Ring dips Monday, August 18, 2008 4 rounds: 400m run 500m row Clapping pullups Sunday, August 17, 2008 Cindy: 5 pullups 10 pushups 15 air squats As many rounds as you can in 20 minutes. Andre the double under champ at Sparta Fitness. Saturday, August 16, 2008 REST DAY Dick doing 385# with little effort. He has never lifted weights and has been crossfitting for three months. Dick maxed out at 395# and got 405# off the ground but couldn't lock it out. Friday, August 15, 2008 ANNIE 50-40-30-20-10 Double unders situps Thursday, August 14, 2008 Deadlift 1-1-1-1-1-1-1 Wednesday, August 13, 2008 10 rounds for time: 10 db hanging squat cleans 40lbs 10 clapping pushups Tuesday, August 12, 2008 Rest Day Dwight's first muscle up. Monday, August 11, 2008 50 kb twisting lunges 35lbs 30 burpees 400m run 40 box jumps 24" 30 HSPU 20 windshield wipers or knees to elbows Sunday, August 10, 2008 5 rounds for time: 10 thruster 135lbs 200m run The anabolic diet is yet another low carbohydrate type of diet out there that claims you can reach your goals in a faster amount of time, without the degree of resulting muscle loss that is typically seen on other diet programs. It basically runs on the premises that you are going to try and turn your body into a 'fat burning organism' rather than one who burns carbohydrates. The idea is that if you can get your body to switch modes and start burning fat and keep it there, you will be better able to get down to the lower body fat level you are looking for. The biggest benefit of this, is when you are running on fat for fuel, you usually do not see as big of hunger fluctuations as when you are on carbohydrates therefore it makes the dieting process much more tolerable............ So, as with any low carbohydrate diet, consider your compliance with higher protein/fat foods along with how you feel physically when eating this way. There is no use trying to force yourself on a diet that you know feels like it's working against you because chances are you will likely just give up and resort back to your old eating habits. For most individuals though, once they start on this diet, they really do enjoy how they feel and continue to carry on a similar approach even after they have met their goals. -Shannon Clark, Bodybuilding.com Link to continue reading.... Saturday, August 09, 2008 Tabata This! Pullups (lowest rep interval) Situps ( lowest reps interval) Pushups (lowest reps interval) Squats (lowest reps interval) Rower (lowest calories interval) Use the tabata interval format of 20 seconds work 10 seconds rest. Perform 8 intervals per exercise with one minute rest between exercises. My amateur, Mixed Martial Arts, King of the Ring debut. Sure wish I knew about CrossFit then. Maybe I wouldn't have run out of gas and allowed myself to be submitted by rear naked choke. For those aspiring to be an MMA fighter, CrossFit is your one way ticket to success. Granted you need to continue to develop your Muay Thai and Ju Jitsu, but if you don't have the gas in the tank to use those skills, it's useless. If your training program is Tue, Thur, Sat, Muay Thai and Ju Jitsu training and Mon, Wed, Fri running/cardio you won't be optimally prepared. The intensity of an MMA match far exceeds your training regimen. The best thing about CrossFit is it won't take up a lot of your time. You can usually complete a CrossFit Workout of the Day in under 20 minutes .... if you go hard. Remember what you put into it, you get out of it. One more advantage that CrossFit gives you is the mental toughness to push through when fatigued. If you are preparing for your first match or are not sure if you are ready to get in the ring, give CrossFit a try. I recommend the Fight Gone Bad (FGB) workout as a litmus test to determine your level of readiness, before you step into the ring. We at Sparta Fitness respect the warrior spirit of up and coming MMA fighters and are offering all Hampton Roads MMA fighters a free FGB session as an introduction to CrossFit. Remember the next opponent you meet could already be a CrossFitting fire breather so even if you are a very talented, highly skilled fighter you are in for one hell of a match. Friday, August 08, 2008 REST DAY Rest up for the tabata this challenge tomorrow. Bring the family and friends out to watch or participate. So far for the bar-b-que we have hamburgers, meetball sandwhiches, potatoe salad, chips and dip, cake and key lime pie. Looking forward to seeing everybody there. Thursday, August 07, 2008 500m row for time: Rest as needed then Overhead squat 1-1-1-1-1-1-1-1-1-1 Wednesday, August 06, 2008 4 rounds for time: 12 squat thrust KB clean and press 50lbs (alternate arm 12 each side) 15 KBS 50lbs Ring L-sits by a 225lb guy, now that is impressive. Next we will get him to show off his L-sit to handstand on the rings. Not bad after 3 months of training. Tuesday, August 05, 2008 75 pushups 50 wall balls 20lbs. 40 SDHP 95/45lbs 30 pullups 25 HSPU Sorry about the missed WOD post but we are trying to get the 3 on 1 off rotation to match up with the members schedules. Rest Day Five months pregnant and still CrossFitting. Just goes to show the program can be scaled for all ages, sexes and abilities. Pullups Continuous clock: first minute one pullup, second minute two pullups, third minute three pullups and so on for as many minutes as you can. "Top results are reached only through pain. But eventually you like this pain. You'll find the more difficulties you have along the way, the more you will enjoy your success." -Juha Vaatainen As many rounds as you can in 20 min 24" box jumps 25reps 5 muscle ups Jack knife and hollow rock are two exercises that are very usefull for developing the abdominal muscles. For those looking to get that first muscle up add the jack knife exercise to their ring dips and pullup training. This exercise helps develop that ability to pull the body over the rings when doing muscle ups. The hollow rock is very effective for getting rid of the pooch in your stomach. To perform the hollow rock lay face up on the ground with your arms stretched overhead and legs out straight. Raise your arms and legs about one foot off of the floor and attempt to assume the shape of a rocker on a rocking chair, then gently, slowly, teeter back and forth. 200m run 8 rounds Rest 3-5 minutes between intervals. Put your juicers in the attic. It's not that juicers are bad, but they remove fiber from the fruit and make it easier to overconsume fruit in the form of juice.

START NOW Contact us and schedule one free CrossFit training session. 757 510 1376 or click here Sparta Fitness T-shirts designs by ANHU Design & Clothing Company World-Class Fitness in 100 words: *Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. *Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,presses to hand stand,pirouettes, flips, splits, and holds. Bike, run, swim, row, etc. hard and fast. *Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. *Regularly learn and play new sports. -CrossFit Journal October 2002.