Quick Tip

Thermotherapy is alternating warm water with cold water for 30 seconds each in the shower.  The cold on the body sends blood to your organs while the warm brings it rushing back to your muscles, which will increase your circulation and boost your immune system.

WOD 6/1/11

Burgener warm up
Shoulder prep 

D-B-day

5 rounds for time of:

10 hang power cleans
8 toes to bar
6 ball slams
4 wall balls
2 HSPU

Finishes: mobility drills

Personal Trainer Urges Physical Activity to Counter Arthritis

A feature in the South Florida Times.  For original link, see bottom.

Written by STAFF REPORT

A Cooper City-based personal trainer is urging those with swollen, painful joints to learn about the benefits of physical activity.

“For arthritis, exercise helps strengthen the joints, while reducing pain and stiffness," says Jim Sayih. “It also helps with weight management, which is very important because a new study from the Centers for Disease Control and Prevention shows that obesity and inactivity can add extra pressure on the joints.”

Arthritis Awareness Month and Osteoporosis Awareness and Prevention Month are observed in May.

Sayih, a personal trainer at 911 CrossFit, says arthritis affects an estimated 40 million Americans annually and 44 million suffer from osteoporosis.

He has a master’s in exercise physiology and sports science and is a certified personal trainer/strength and conditioning specialist, with 20 years of experience in the fitness industry. He is also an adjunct professor teaching wellness and health science at Broward College.

Unlike arthritis, osteoporosis is not painful but it weakens bones, leaving them prone to fractures -- most commonly in the hip, spine and wrist.

“The good news is that, like in the case of arthritis, exercise is very effective for osteoporosis also,” Sayih says. “As a matter of fact, the same routine will benefit these two conditions, because people with certain forms of arthritis face a higher risk of osteoporosis, as well. Your trainer will be able to devise a program that’s appropriate for both.”
Some exercises Sayih says will be effective for both conditions are:

• Strength training. “It will not only strengthen the muscles that support and protect joints affected by arthritis, but also fortify bones so they can resist fractures.”

• Weight bearing. “It works your muscles and bones against gravity, so it’s especially good for building and maintaining healthy bones, as well as increasing joint mobility.”

• Flexibility.  “Being able to easily move your joints through their full range of motion will lessen pain and prevent injury, which is vital for both arthritis and osteoporosis sufferers.”

• Stability and balance. “Good coordination will prevent fall-related injuries, which can seriously harm people with osteoporosis and arthritis – or anyone, for that matter.”

Sayih recommends that before starting an exercise program, check with your doctor. Start out slowly and gently and always warm up beforehand. With arthritis, don’t do any exercises that hurt. He suggests that to exercise safely and productively, you should work with a fitness coach.

To reach Sayih,  call 954-438-4744 or e-mail Jim@911Fitness.com.

http://www.sfltimes.com/index.php?option=com_content&task=view&id=7209&Itemid=210

WOD 5/31/11

Warm up
Ankle & hip mobility and stretch

S.W.O.D

BS 3-3-3-3-1-1-1-1
Front reach 8x2 each side
Bent over rows 8x4

C.W.O.D

Roll up burpees
In teams of two

Tabata side planks

COOPER CITY PERSONAL TRAINER: BEING A CAR POTATO PILES ON POUNDS

(COOPER CITY, FL May 31, 2011) – Did you know that your daily commute could impact your health? That’s the message of a recently released University of Illinois study that links frequent car use with the climbing obesity rates in this country. 

“There is no doubt that we are a car-centric society,” says Jim Sayih, a personal trainer at 911 CrossFit in Cooper City, FL. “We drive everywhere, even distances that could be easily reached by walking. That’s just part of our lifestyle.” 

What makes the problem even worse, Sayih observes, is that we often pick up a meal at a fast food drive-thru, and eat it while we drive. 

“We’re eating a high-calorie meal while sitting in the car,” he says. “Not only that, but we also bank and pick up our prescriptions at a drive-thru window, which means we hardly ever get out of the vehicle and walk anywhere, so we don’t burn all these calories we take in. This behavior ultimately leads to obesity.” 

Not surprisingly, the United States has the highest number of obese people in the world; currently, one in three Americans suffers from obesity, defined as 30 or more pounds over a healthy weight. 

“Obesity is dangerous because it can lead to type 2 diabetes, heart disease, and many other serious health conditions,” Sayih points out. “Of course, car alone cannot be blamed for these alarming statistics. There are other contributing factors at play, such as poor eating habits and sedentary lifestyle.” 

Sayih says that for people who spend hours every day driving  – or sitting anywhere without much movement – it is crucial to pack in a heart-pumping, calorie-burning workout into their schedule. 

To stay healthy and fit, U.S. Centers for Disease Control and Prevention (CDC) recommend at least 30 minutes of moderately intensive activity five days a week, as well as muscle-strengthening exercises at least twice a week. Unfortunately, studies show that as many as 60 percent of Americans don’t get the recommended amount of physical activity, and over 25 percent are not active at all. 

How do you integrate exercise into your busy schedule? 

Sayih’s suggestions: 

Use your feet: “Instead of driving, walk (or cycle) to your destination and back. The key is moving fasting enough to get your heart rate up. If you choose walking, remember such common-sense precautions as low-heel, flexible-sole, well-fitting shoes.” 

Compound exercises “are time-efficient muscle builders that work several muscle groups at one time. One example is a squat, which works many muscles in the lower body and core. A fitness professional can show you some effective, yet time-saving moves.” 

“The important thing is to change your sedentary habits into an active lifestyle,” Sayih adds. “And that is one piece of advice you should not take sitting down!” 

  

About 911 CrossFit: 
A retired Police Lieutenant who served 20 years in Miami, Jim Sayih launched 911 Fitness in August 1998 and 911 CrossFit in November 2010. Jim is known as the “Toughest Cop Alive”. Client testimonials, nationwide, are available atwww.911Fitness.com. Jim Sayih holds a Masters Degree in Exercise Physiology and is an Adjunct Professor at Broward College, teaching Wellness and Health Science as well as a certified strength and conditioning specialist with 20 years of experience in the fitness industry. Jim also specializes in working with individuals suffering fromdiabetes.  He can be reached at Jim@911Fitness.com or 954-438-4744. 

                                                                                                                                 # # #
                                                                                   
About Jim Sayih, Fitness Expert: 
Sayih holds a Masters Degree in Exercise Physiology and Sports Science and is a certified personal trainer/strength and conditioning specialist with 20 years of experience in the fitness industry. He is also an Adjunct Professor teaching Wellness and Health Science at Broward College and can be reached at Jim@911Fitness.comor 954-438-4744. Sayih is available for media interviews on a wide range of topics related to health, wellness and fitness.  For Jim Sayih's complete media kit, please click here:  Jim Sayih Media Kit

WOD 5/30/11

Warm up 
Hip mobility / stretch

Memorable "chopper"

Complete all the reps from each exercise before moving on to the next. In teams (two people max) only one person at the time can perform the exercise

75 pull UPS
50 KB swings
100 DU or 400 singles
50 PVC OHS 


For a single athletes

50 pull ups
30 KB swings
75 DUs or 300
30 PVC OHS 

WOD 5/26/11

Dynamic warm up
shoulder prep
 
shoulder press 5-5-5-5-3-3-3 add weight in each set, work up to 3 rep max on the last set
 
then. . .
 
3 rounds of:
 
over head weight split squat  20 reps
K.B. cross chops 10 per arm
 
then. . .
 
500m row

Important

Jim and Jorge are Judging the

CrossFit Games this weekend, Jacksonville.

This Thursday All AM classes Open, but All PM cancelled

This Friday All AM & PM, cancelled.

Memorial Monday All classes Open.

WOD 5/25/11

Warm up
hip and knee prep
 
W.O.D
 
Weighted step ups 6x3 
 
then. . .
 
3 rounds of:
 
front squat 10 reps 45lb
high pulls 10 reps 45lb
farmers walk (inside gym length)x2
 
F.W.O.D
 
turkish sit ups 10x4
 

WOD 5/24/11

burgener warm up
hip mobility/stretch
 
S.W.O.D
 
behind the neck jerk 5-5-5-5-3-3-3-3 add weight every set, work up to heaviest 3 on the last set
B.S. 8x4 185/155
 
C.W.O.D
 
2 rounds of:
 
tabata burpees
30 second A.M.R.A.P double unders
1 min A.M.R.A.P wall balls
 
rest 2 mins

WOD 5/23/11

Dynamic warm up
Shoulder prep
 
S.W.O.D
 
bench press 5-5-5-5-3-3-3-3  go up in weight each set, attemp to 3 rep max on your last set.
good mornings 8x5 @ 95/65
 
C.W.O.D
 
3 rounds for time of:
 
HSPU 10
ring rows 15
step ups 20
 
F.W.O.D
 
tabata front planks
 
 

WOD 5/20/11

warm up
hip mobility
 
S.W.O.D
 
ring rows  3 sets of max reps
upright rows 8x3 @ 135 / 95 lb
dead lifts 8x5 205 / 165 lb
 
then . . .
 
3 min AMRAP
 
1 dead lift 
3 D.U's or 9 singles
5 hand release push ups
 
rest 2 mins
 
3 min AMRAP
 
3 dead lift
6 backwards med ball throw
12 air squat
 

 

WOD 5/19/11

warm up
hip mobility stretch
 
Skill: K.B 
 
W.O.D
 
K.B. complex
 
4 Rounds of: 
 
3 clean & press
8 swing
3 clean & press
5 clean front squat
3 clean & press
2 T.G.U
3 clean press
6 snatch
3 clean press

the complex is to be completed in one continuous round with out stopping or putting the belt down once the round has started. Switch of hands is allowed with out any pauses or breaks in the round. All reps must be done with a single hand ONLY!.
 
F.W.O.D

K.B halo 30 reps 

WOD 5/18/11

burgener warm up
hip mobility
 
Skill: OHS
 
S.W.O.D
 
OHS 3x5 @ 40% of B.S
bent over rows 8x3 @ 115 / 95 lb
back squat PAUSE @ bottom for 5 secs 5x5 @ 95/ 65 
 
then. . . 
 
5 mins to find 1 RM back squat
 
C.W.O.D
 
10 rounds of
 
lateral run gym length x2
3 burpees jump over med ball
9 ball slams
15 v-ups
 
 
 
 

WOD 5/17/11

dynamic warm up
 
mobility and skills hip and ankle (running)
 
W.O.D
 
25 min AMRAP
 
400m Run
7 pull ups
7 ring dips  or 7 muscle ups
 
F.W.O.D
 
3 attemps max lean foward holds 
 

WOD 5/16/11

Warm up
Shoulder stretch / mobility
 
W.O.D
 
bench press  8x4 @ 155 lb
press 3x4 @ 135 lb
push press 3x5 @ 135lb
push jerk 3x6 @ 135lb 

then....
 
3 rounds of:
 
A. 1 min AMRAP wall ball 20/12
B. 1 min AMRAP box jump (starting in a squat)
c. 5 HSPU

WOD 5/13/11

Dynamic Warm up
Shoulder Prep
 
W.O.D
 
Muscle Clean and Jerk 15-12-9 reps

F.W.O.D
 
30 K.B Half moons
 

Videos of Fran

7:30 Class
http://sharing.theflip.com/session/cba55a5c75e4fd006b470ebc740038bf/video/84210891

8:30 Class

http://sharing.theflip.com/session/c7441db5e1e5f1ba8fda56664b3e940c/video/84214571

4:30pm Class

http://sharing.theflip.com/session/1a1da19f7556e874eec721b560f2bbb5/video/84292991

Adam 405lb Deadlift

http://www.youtube.com/watch?v=rm57PREMiQ8