The ON RAMP class will be starting back up this coming Monday, July 12th, at 9am! If you are interested in getting plugged in to World Camp CrossFit in a small, non- intimidating environment; this ON RAMP class is for you! With that being said, all workouts are still scaled to the ability of each individual athlete; therefore, all abilities are invited. No prior registration is required so feel free to simply show up a few minutes early ready to go!
Fight Gone Bad from Kris Morrill on Vimeo.
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"Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius -- and a lot of courage -- to move in the opposite direction."
Albert Einstein
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If your goal is some kind of mass gain and/or you are not overly concerned about Bikini season (think Greg Everett) you may need or want to do some BIG eating. Although liquid food is a good option in this regard, you CAN get in some serious cals by constructing your meal in a smart way. One method that is effective is dramatically increasing fat intake due to it’s caloric content…fortunately or unfortunately, it’s tough to just up-end a bottle of olive oil and really go to town! Well, here is a sneaky way to get in a load of protein, cals and nutrition all in one go.
Take 3 -4 pieces of applewood smoked bacon, dice it and begin cooking it in a pan. While the bacon is cooking get a bag of Trader Joe’s frozen broccoli out and scramble 6 eggs in a bowl. When the bacon is almost done add the bag of broccoli and 4-6 tablespoons of extra virgin olive oil. Let this mess cook until the broccoli is almost done, then add your eggs. If you turn the heat down and cover the whole thing you can finish out with a frittata (openfaced omelet) or you can keep the heat up and simply scramble it. In the picture you cannot see that there are two avacados diced in the plate, atop which the frittata sits.
You can construct this omelet in any way you want but just a back of the envelope calculation shows we have about 40-45g of protein, 100g of fat and about 10g of carbs from the broccoli. That’s over a thousand calories and when garnished with hot sauce or salsa it’s not too hard to pack one away. This is a pretty good way to get you towards the 4-6 thousand cals you might need to gain muscle or simply perform at your best.
As I reached the higher stations I noticed that if I called right then, I would get not one, but two Thigh Masters for the low price of… One for each thigh, I guess. I began to see commercial after commercial for the latest invention that would allow me to sit on the couch and roll, twist or rock my way to having six pack abs. The one thought that crossed my mind was the fact that they must be selling all these things in order to keep the commercials running. Just think, this very second a 30min television program is in progress with the high hopes and assumptions that we are all stupid and will actually buy these products. Now please do not get offended if you just got done “Turbo Jamming” your way to better health, you just have to realize that these products are all the same. Depending on what infomercial you catch at what time, you will be told that these products are the most state of the art ways of getting in the shape of your life without doing a thing. Surely, you see a pattern here! They are all cheesy appeals to everyone’s desire to have a chiseled midsection, which would only come from hard work, strict eating habits and in some cases genetic predisposition.
It’s always easy, it’s always fast and it always abs! These products all promise the same thing, to take off fat in your belly. This spot reduction idea forces us to believe that the belly fat somehow soaks or oozes out of your tissue and into the muscles that you are being worked at that time and is passed out of the body somehow. I am not really sure how this is supposed to take place in only 5 mins a day but they guarantee it, or your money back!
The “something for nothing” mentality has engulfed or society and it is prevalent now more than ever. If rocking back and forth on the floor or couch is still too much work for you, there are now pills offered that will get us looking great without even expending any energy at all. The marketing cuts right to what we want to hear “lose the weight without the work”. It is remarkably apparent that if there were indeed a pill or some medication that actually worked then there would only be about three obese people in America. Because, beside from the three that keep showing up on the afternoon talk shows encouraging us to except them, everyone else wants to be fit and trim and the pill seems to fit into what we are willing to do to get there.
You see, there is no easy road to fitness. There is no “new discovery” that will allow us to have the body we always wanted, just time and dedication to the cause. We must rely solely on ourselves to make the decision whether or not we want to put in the work. Unfortunately, as Mark Rippetoe would say, relying on others will and can result in a closet full of Thigh masters which will undoubtedly force us to find somewhere else to hang your clothes, like your Bow flex.
2 Year Anniversary Tabata from Kris Morrill on Vimeo.
There will only be 2 workouts tomorrow, July 5th! 1 at 10am and the other at 6pm. Enjoy the time you get to spend with friends and family today!
Today, June 30th 2010, marks the 2 year anniversary for World Camp Fitness! I want to take this time to personally thank everyone who has been a part of this dream and helping to make it a reality. World Camp was founded on the principles of providing the highest quality coaching and training in the area, and that will continue to hold true for many years to come.
Just to think, 2 short years ago, one trainer decided to go out on his own and rent a 900sq.ft. retail unit in order to create an environment to train clients using methods that would fit them best. Today we has seven highly qualified coaches and play around in almost 8,000sq. ft. We not only provide the same quality training to the general public but to sports teams and professional athletes alike. It is my opinion that the success of World Camp has to do with the community that it keeps. The people that train here may be from every different background know but all are like minded when it comes to their training. This "common ground" perspective is what makes World Camp so unique and inviting!
To everyone who has played a part in this, THANK YOU! Just know that none of this could have been possible without your hard work and support. I will be forever grateful to you all for allowing me to be able to unlock these doors every morning.
(5pm group working on Med Ball Cleans)
Taking time out of your day to work on technique and fundamentals is the key to getting better! Playing both high school and college Basketball, I lived for the games; however,the smell of the gym, the crowds and competition would not be near as enjoyable if I hadn't put in work leading up to that point. Practice everything but punish your weakness was and is still the mentality we should have in sport and in life. Here at World Camp, we program for our people to get better, "Better than Yesterday" we say. Not all workouts are magical but all are practical. Thank you all for the hard work that you put in each day!
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"When people ask me now if I miss coaching UCLA basketball games, the national championships, the attention, the trophies, and everything that goes with them, I tell them this: I miss the practices."
- John Wooden
(Rio during the Tire Pull/Carry competition in Dahlonega)
In my profession, I get the opportunity to work with a number of people from all walks of life. From men to women, Pro’s to Joe’s, teens to seniors, all have graced the doorway of World Camp CrossFit. Out of all types, women are the ones that fascinate me the most.
Women, for the most part, are very aesthetically driven, meaning they are concerned more with looks and beauty than performance, and there is definitely nothing wrong with that. The desire to look good and feel beautiful is a natural emotion inside us all that we cannot fight off, no matter how much we don’t care about what others think. With performance being the main measuring stick in my book, the women that I train realize and find comfort in knowing that with better performance comes fat loss and muscle tone. However, there is a vicious rumor out there that I plan to expose in this column and I hope this clears up any grey areas that you women may have on the topic of strength training.
When sitting down with a female client for the first time, the one question that is sure to pop up will be, “Will lifting weights make me look like a man?” Well, out of the respect for the new client and whoever planted that seed in her head, I reassure her
that there was no possible way for this to happen.
Strength training for women is a great way to lose weight, tone up and get fit. Many women are hesitant to start a training program in fear that they may end up looking
like a male bodybuilder with huge muscles and oversized shoulders and legs. The truth is, a female does not have the chemical make-up or the ability to produce the large amounts of testosterone needed to build those large muscles. This could only happen if the woman in question chooses to use an illegal substance such as steroids. On the other hand, a woman who is an avid trainer and on a healthy diet plan will simply develop a well sculpted body that looks and feels great!
With about 65% of my clientele being women, I have come to the realization they truly are from Venus and I am a few thousand light years away trying to imagine life in those
“to die for” jeans that they are just shy of getting into. Being married for only 5 years, I still have a lot to learn. Jerry Seinfeld once said, “Women are the only people who can pour boiling hot wax on their upper thigh, rip the hair out from the root and still be afraid of a spider”. I have however, come to appreciate these angelic creatures that tend to carry the weight of the world on their shoulders. Women not only have to deal with the stresses of day to day life and motherhood, they are expected to hold to the pre-conceived image of what a woman is supposed to look like. This is really unfair seeing how every woman is different just as every woman’s body is different.
Increased metabolic rate and bone density, a decreased risk of Coronary Disease and injury prevention are just a few of the benefits seen in women on a vigorous training program. Aside from all the physical benefits, strength training can make a woman more confident, feel better about herself and look great in the process! Strength training has been proven in every study to burn more body fat than just cardio alone. With this being said, your daily walk/ run around the neighborhood is not going to get you the results that you long for.
I hope this has laid to rest any questions or concerns you ladies may have had on the subject of strength training.
Good looking group at World Camp this Saturday! Great job to everyone who showed up this morning. Keep in mind that every Saturday is FREE for anyone who would like to come out and participate.
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If you are interested in doing the Triathlon at Lake Blacksheir August 14th, please contact Shelby Levy through Facebook or at the gym.
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(3 sweaty chics hugging; only here would this appropriate)
The results are posted for the event last Saturday in Dahlonega, Ga. You can click here to see how the standings ended up. Congratulations again to all the competitors and a big GREAT JOB goes out to all that had a hand in making it happen!
(Cristy in the Tire Drag/Carry event)
"The secret of success is constancy to purpose." — Benjamin Disrael
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Most of you know by now that around April of 2009 I created a Fitness Column for the Albany community that was published each Sunday in The Albany Herald. The sole purpose of the column was to shed light, give ideas and motivate Albany to be in better physical shape. I did my best each week to be as unbiased as possible for fear of the column coming off like an advertisement and loosing credibility. I don't believe that fitness is something that you have to sell...
Over the last year and a half, the fitness column has taken on a life of it's own. I receive e-mails, and even letters from time to time, both asking for fitness advice and telling stories of accomplishments people have in relation to their fitness levels. People have come to expect it each week to the point that as I write this post, I have already received several E-mails wondering what happened this past Sunday and why the column was not printed. It is with a saddened heart that I must inform you that the fitness column will no longer be (well, not written by me at least).
Last Monday I received the following E-mail from the Editor of the Herald:
"Kris,
While I’ve enjoyed running your weekly fitness column, I’ve decided that we need to part company on this.
Late last week, I got a call asking me if I had seen the “Ask the Experts” feature on our competitor WALB’s website. I said I hadn’t and took a look. I was later told that you’re doing TV spots with WALB as well.
When we started this, I agreed to not allow your competitors to produce a similar product in our feature columns. The fact that you are engaged on a competitor’s website gives me little choice except to immediately sever our relationship.
Good luck with your business.
Jim"
You are probably thinking the same thing I was at the time. I volunteered a service to the paper for well over a year and they decided that an e-mail would be the best way to go about dealing with this issue! Although, what is stated is true, I have been running spots for WALB's "Ask The Expert" as another avenue of service for the Albany area, I felt like this could have been handled differently. You see, knowledge is power and I believe that if I can get the knowledge to the area about being fit, people would be able to empower themselves. The decision to become "The Expert" for WALB had this theory in mind. My first request before even agreeing to do the "Ask The Expert" spot was that it is to viewed at as a "go to" for information on exercise and NOT an advertisement!
Getting back on the topic at hand, several e-mails went back and forth about the decision to can the column but there was nothing resolved. Whether or not The Herald decides to continue the column but written by someone else or just take it out all together; I will continue to write and keep helpful fitness tips on this website. Feel free to check back everyday if you like but the column will be posted here on Monday mornings. Thank you for your time and patronage, I am sorry for the way this situation was handled.
