Kickin' off with Kettlebells

Birthday Boy swingin' a kettlebell

And we're off and running for August! Hope y'all enjoyed today's workout with all those kettlebell swings and sumo deadlift high pulls. Oh yeah, and lunges and running. That was a tough one, but we figured we'd work you hard since you get a rest day tomorrow. Welcome to Outside the Box!

Ever curious why we program workouts the way we do and why we often make them so intense? Then check out this PDF article on how Crossfit defines Fitness.

What was your favorite part of the workout today?

Awesome August

Stretching out after the Benchmark workout.Nice job this morning! Great way to kick off the month with some squats, burpees and runs! It's great to see some new faces and to reunite with the rest!

Nutrition

We talked a little bit about nutrition this morning and there's lots of good info in the log books that we gave you. If you're more of a visual person, check out this very informative infographic about eating Paleo.

JW mentioned this morning that you can't outwork a shitty diet. It's true. While it's definitely ok to splurge every once in a while, overall, it's beneficial to fuel your body with good stuff. The basic concept of Paleo is that our human bodies are designed to operate best with a certain types of "fuel." Think about if instead of putting gasoline in your car - which is what it's designed to run off of - you instead dump kerosene into the gas tank. Well it might work for a little bit, but not too long, because it's not designed to run on that type of fuel. Heck, the car might even evolve into a big ole fireball. Who knows. But the point is that we should be putting fuel into our body that we're designed to operate on.

Hit up any of the instructors anytime you like. We're here to help y'all. We're looking forward to an awesome month!

Friday Field Day

Derek, Tim & Irenie fight hard in the tug-o-war.Brooke leaps the line.Nice old school field day battle out at Springdale Park this morning! Hope y'all had fun. High Fives to Team ICE for coolin' it off and clinching the Championship.

Check out some more fun pics in the OTB July Photo Gallery.

Hope to see y'all again on Monday for the start of August. New teams, new challenges and a whole lotta fun getting fit outside!

Sweet Sweetness

Benchmark Results!

 Y'all did awesome this morning pushing hard through the workout. Would love to see some posts here in the comments letting everybody know not only how you did compared to the first day of the month, but also how you felt. It's hard to quantify that, but one of our goals this month with the Benchmark workout was to test your recovery time and see how well you could get back into the work.

July Benchmark

In case anybody who couldn't make it this morning wants to do the Benchmark on their own at some point today to check themselves, here was the workout:

Max number of Reps per exercise: 1 minute of pushups, straight into 1 minute of situps, straight into 1 minute of squats, straight into 1 minute of burpees, straight into 1 minute of plank (see how long you can hold this while you recover). Then you'll rest about 5 1/2 minutes and do it all again.

Final Countdown

And of course I had to embed The Final Countdown video above to get y'all pumped for tomorrow's Team Championship! Fire vs. Ice! It's tied up right now. Who's gonna kick some butt tomorrow?

5K Day

Mashup of Run Lola Run and Forrest Gump.

How was the run today that Mark took you on? And how about that new Beltline Park? Y'all want to work out there sometime?

Anybody try to improve their running technique using the POSE method that we blogged about two weeks ago?