Monthly Archives

September 2012

Need a partner to workout!

By | WOD | No Comments

Happy Friday!

Tomorrow we are excited to debut our FIRST partner workout. This is going to be a Saturday ritual, so bring a friend and get to it! I know that most people like to put their headphones in and do their own thing at the gym, but that’s not how we roll here at CrossFit on the Hill. We believe that community is a necessary part of personal fitness and success. We want to build community and relationships so we can reach out to the community around us. People are very influenced by their environment and the people in it; so why not spend time in a postive and encouraging environment and actually get to know the people in it. Don’t be shy, we’re all friends here…or least we will be after all those Saturday work outs.

Here is a little sneak peek of what you guys can be expecting tomorrow. Coach Javy doing pull ups while Jonathan holds a superman.
See you on the Hill,
Coach Javy

More burpees please!

By | Fitness education | No Comments

Hey Guys!

If you haven’t noticed we are big fans of burpees at CrossFit on the Hill. Many of you might be asking, what on earth is a burpee? Why does it have that strange name? How do you properly execute it? Burpees are a phenomenal total body exercise that requires strength, stamina and endurance. Instead of trying to explain with words exactly how a burpee works I thought that I would post a quick video tutorial on proper burpee form:

Now you have no excuses so start perfecting those burpees!

See you on the Hill,

Coach Jenna

Eat the healthy meat!

By | Food & Nutrition | No Comments

Hello gang,

I hope you are enjoying your day. I have met many people in the last two days walking the streets of Mission Hill with Coach Jenna. We are eager to see more people come through the doors and get the sweat on! Please let people know that we are open and ready to give our best to you!

Do you know that “marbling” is a sign of an unhealthy cattle? WHAT!!! I know I had the same reaction. According to The Paleo Diet, marbling or the penetration of fat into the muscle of the cattle is not normal.They compare wild carcasses and feedlot cattle to find that the wild carcasses did not have marbling in the muscle. Also, they found lower levels of saturated fats in wild carcasses versus feedlot cattle. More information on The Paleo Diet. We offer nutritional advice included in the memberships.

See you on the Hill,
Coach Javy

Can a fitness magazine correct your form?

By | Fitness education | No Comments

Hello gang,

I want to share an awesome conversation that I had with a friend about the service oriented gyms (On the Hill Fitness) vs. commercial gyms (gyms full of treadmills and machines). We were talking about the fitness goals that my friend had accomplish since she joined a service oriented gym. I asked Would you had accomplished the same results at a commercial gym? In less than a second, my friend said no! Why? Because my friend was one of the many people who watches TV on the treadmill or follow a program from fitness magazines. But now at a service oriented gym where the fitness routine is scaled to the physical and psychological tolerance and always changing, my friends has accomplish great things and is proud of the new skills learned everyday. Try to learn how to do double unders with a magazine article…

 

Building muscle mass!

By | Fitness education | One Comment

Hi gang,
On The Hill Fitness classes start tomorrow at 6am. We are focusing on metabolic conditioning (think about sweating a lot and heart rate through the roof), mobility (using the entire length of your muscles) and hypertrophy (adding lean body mass). Our programming is guided by strength and conditioning guidelines. The same guidelines that coaches use to train professional and olympic athletes. If it works for them, it will definitely work for you!

Today’s key term is programming. Plan the workouts in an order that maximizes the training gains and leads to optimal performance. For example, we are starting with metabolic conditioning to build your stamina or time spend working at a high capacity. At this time, you have increased the time that you are capable of working hard. On this foundation, we can build strength, power and get you moving better than before. There is an order and organization that one should follow when training. We have it here at On The Hill Fitness. Try it out!
We start with Kettlebell class at 6am, X-Fit 7am, Bootcamp 11am, X-Fit 5:30p and X-Fit 6:30p.
See you on the Hill,
Coach Javy

1st Blog Ever!

By | Fitness education | No Comments

On The Hill Fitness Blog:
Hello all. This is the first blog entry for On The Hill Fitness. We promise to keep it short but, more important, relevant. For all of you who are use to do cardio on treadmills pay attention! The fitness industry has been selling treadmills for almost 40 years now and still most Americans are overweight. So my theory is that running on treadmills to lose weight is not the solution unless you are going fast.

Today I want to tell you about one of the keys to a successful fitness routine. This is my favorite. Intensity! Intensity equals results. If you are not working hard you cannot expect good results. You need to do something hard to achieve the goals you want. You will understand the difference in the following example using the treadmill at different intensities. One: jogging on the treadmill for 20 minutes. You may burn 300 calories and increase your heart rate enough to improve your aerobic conditioning. But as son as you step off the treadmill you stop being fit. Two: 10 – 20 seconds sprints on the treadmill. When you sprint the phosphocreatine and glycolytic delivery system fire up and you use the aerobic system during the recovery. In this workout you may burn fewer calories but you will recruit more muscles developing lean body mass which maintains the metabolism going all the time. Also by using all three energy delivery systems, you are getting fit for any type of work in your life, the short and the long ones. Not just for the slow situation which are very seldom in real life. The reality is that training hard is “hard”. Using a fitness coach to support and inspire you to keep going is the best solution.

Next time that you get on the treadmill try 10 – 20 seconds sprints with 60 seconds rest in between. Tell me about it!

Coach Javy