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Posts during July 2011
07.31.11 Active Rest...
From Crossfit Morristown
Rest day. This phrase is absent in the vocabularies of many CrossFitters. Don’t make this mistake! We all know how to WOD hard; recovering “hard” is just as important. Rest days don’t have to be boring, however. An active rest day can be just as useful (and perhaps more enjoyable) than bumming around on your couch.
Go for a bike ride or a hike. Play a game of basketball or ultimate frisbee. Run, anyone? The possibilities are endless.
What is your favorite rest day activity?
07.30.11 Paleo Cheat Sheet...
No Saturday (7/30) WOD
CrossFit Games!!!
This is a great at a galance to provide to people who are just starting to consider a Paleo Lifestyle!
Share it with Friends and Family!
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07.29.11 Getting to know you...
Athlete Profile - Jay Wright
What is one goal you’d like to accomplish during your lifetime? I have many. Two big ones are to make a positive difference in thousands of lives and to donate more than $1 million dollars per year to worthy causes.
Who is your hero? God and my friend Ed -- both have earned my trust, gratitude & loyalty and changed my life for the better.
What’s your favorite thing to do in the summer? Tennis, rock climbing and travel with Ingrid, Brian & Julie.
If they made a movie of your life, what would it be about and which actor would you want to play you? Adventure – Comedy. Probably played by a hybrid of Indiana Jones & Steve Martin.
If you could visit any place in the world, where would you choose to go and why -
Bali -- the ultimate vacation! Sea of Tranquility -- the ultimate adventure!!
What’s the weirdest thing you’ve ever eaten? 25 lb bag of oranges -- in one sitting!
Tell us about a unique or quirky habit of yours. - I'm a bit OCD. Everything has it's place. Why not put it there!?! {If you don't believe that's true, just ask Ingrid. She's had 29 years to learn that.}
If you had to describe yourself using three words, it would be…Persistent, Focused, Loyal
How long have you been a CrossFitter? Since March 2011
What is your most memorable CrossFit moment?
There are two:
1. First WOD - experiencing the amazingly supportive, positive and encouraging atmosphere of the box created by D & A (Thanks!) and fellow cross-fitters like Gena, Roger, Sean...
2. First Muscle Ups - May 2011
How has CrossFit impacted your life? Increase in overall energy; increase in self-confidence; I no longer have chronic low-back pain!! (I apparently traded that for "wandering" muscle soreness. That's a terrific deal in my book! Thanks CFTS staff, family & D & A!)
Happy Birthday Maria Johnson!
07.28.11 Upcoming...
Bring a Friend Week - August 13 thru 19
Kick off...Saturday 8/13 at 9:15am Special WOD & Open House
Bring your friend, spouse, parent, family, neighbor, the checkout gal at Henry’s…have them all come and see what CrossFit Temecula South is all about!
More details to follow!
Summer schedule ends on Tuesday, August 9
Effective Wednesday, August 10 - no more 8am & back to 9:15am
New Ladies CFTS tanks...just in!!!
Very limited quantity!
New CFTS Kids Tee-Shirts also available!
07.26.11 Logging???
By Glen Harrison for the CrossFit Journal
Glen Harrison says the benefits of a log book aren’t just about seeing shorter WOD times but creating a record of information that provides answers.
Although it might not be as fun or sexy as a 500-lb. deadlift or a two-minute Fran, taking time to log workout details can go a long way in helping you become a better CrossFitter.
We all inherently understand the benefits of keeping a training log. However, many of us are either not maintaining one or simply going through the motions by scribbling our WOD times in a notebook or spreadsheet.
A well-maintained training log can provide a wealth of historical data. It can contribute valuable clues about what might have precipitated an injury or what little things you might have done differently the last time you were setting PRs at a feverish pace.
If you are interested in reading the whole journal article let me know and I get it to you, it provides a few powerful reasons to take the extra time to keep a purposeful training log and some tips to get the most out of using one.
07.25.11 Your Status...
So, we are a month out of the Nutrition Challenge.
What is your current Paleo Status?
CONGRATS to Angela Wiggins Young & Summer Brant
who are now CrossFit Level 1 Certified Coaches!!!
No WOD Saturday, July 30
CrossFit Games!!!
07.24.11 Just good old fashion fun...
Oly Lifting Class Today (7/24) at 3pm
Focus on Snatch!
Saturday's WOD was a blast!
and when it was all over just for kicks...we ran 1000m!!!
07.23.11 Up late...
So, I was up late on Tuesday night (couldn't sleep) and I saw this on Jimmy Fallon.
Loved it and wanted to share!
What song would you have included?
07.22.11 Getting to know you...
COACH PROFILE - BEAU JONES
What is one goal you’d like to accomplish during your lifetime? - Too many to list just one, so here's a top 3: Obtain a career job as a Firefighter Medic in my home town or close to it. Compete in the Crossfit Games (individual or team). Build Aimee and I our dream home (complete with built in Crossfit box!).
What’s your favorite thing to do when you are not at the box? - Spend time with my amazing wife and go on date nights! Also participating in one of the many sports we love: Wake boarding, surfing, snow boarding, motocross, golf......
If you could visit any place in the world, where would you choose to go and why? - Japan to compete in the Sasuke tournament for a chance at total victory!
If you had to describe yourself using three words, it would be…Motivated, Passionate, Competitive
Why CrossFit? - Because we can... We were meant to move, be challenged, compete, and be social. Crossfit is all of these things and more.
What do you enjoy most about coaching? - Being in a position to inspire and help those around you accomplish amazing things. Best feeling in the world watching someone do something for the first time or getting a new PR!
What is your most memorable CrossFit moment? - Sectionals!!! So much fun and I can't wait for future competitions.
07.21.11 CROSSFIT GAMES
From 2010
WHO WILL BE GOING TO SEE THE FITTEST PEOPLE ON EARTH COMPETE?
July 29-31
The Depot Center Carson07.20.11 Footwork...
THANKS TO ALL WHO POSTED YESTERDAY!
Please make it a daily habit :-)
From Strive to be Fergilicious by Sage B
I think I have a history of writing blabbery blog posts that leave people frantically clicking the exit button out of fear of becoming more and more confused about Olympic lifting. For this post, I pinky promise to make it short and sweet.
Lets talk footwork.
Everyone knows that getting under a barbell is scary stuff. We don’t trust our overhead squat and we don’t trust our front squat, so, we shy away from receiving heavy weight in those two positions…aka receiving a snatch or clean. That hesitation causes one of the MOST common technical mistakes I see in the Olympic lifts: people throwing their feet out wide.
No one ever said that the fastest way to a pretty snatch or clean was through a wide stance. So, why do we do it?? We try to get depth by jumping our feet out into a quarter split position instead of landing in our squat stance. And why do we do that?!!? Because we all have commitment issues.
Now, I’m not going to get into the many ways Olympic weightlifting can reveal things about you and your relationships in life because that would take away from me psychoanalyzing athletes through their technique. However, I am going to tell you how to fix your footwork problems.
If you are one of the many lifters who land wider in the snatch and clean (by wider I mean wider than your back squat/front squat stance) you need learn to NOT shy away from commitment AND you need to use cones when practicing the Olympic lifts. In most gyms, one can find some pretty orange cones. USE THEM! Take two orange cones, line your feet up in your squat stance, and place the cones outside your feet. Now that the cones are set, reset your stance with your feet right under your hips in preparation to snatch or clean. Now.. snatch or clean. When you have completed the movement, look down and see where your feet are in relation to the cones. Having the visual can do wonders for a lifter, and will most likely solve your problem if you practice enough.
If the cones don’t solve the problem, using small children and kittens have proven to be even more effective.
Footwork is key, people. If our feet cannot be consistent, how can the rest of our lifts be consistent?
An amazing coach, Steve Gough, always says that “99% of missed lifts can be attributed to the feet”. Don’t let your lift be a statistic... fix your feet.. (HOW’S THAT FOR DEEP?!)
07.19.11 Comments...
YOU…Yes, you!
Why are you not posting comments???
Top 3 reasons to post comments –
1 – Prospective CFTS folks check out the blog to see who we are…to see if they might what to join CFTS!
2 – Posting is a great way to build the community…6amers get to “talk” to the 5:30pmer’s.
3 – Because I really want to hear what you have to say and so does everyone else!
So, please POST something TODAY!!!
Post your WOD times or post a comment in response to the blog …JUST POST!!!
07.17.11 Wear it...
What would your CrossFit shirt say???
07.16.11 Greed
From CrossFit Lisbeth
Ever get greedy? You’re lifting and things are clicking and you’re adding weight on the bar and all is well and then . . . then, you actually think about the outcome more than the movement. And you screw it all up.
Bam. You’re dead.
The bar is on the floor instead of your shoulders and you can hear this giant sucking noise. That’s you, sucking.
Why? Because you thought about what you could write on
07.15.11 Getting to know you...
ATHLETE PROFILE - KENNY KAWIKA JONES
What is one goal you’d like to accomplish during your lifetime? A goal I would really like to accomplish is simple...pretty much to successfully start a family and be able to raise some CrossFit Kids. :)
Who is your hero? Heroes in my life would definitely have to be my grandparents. They're always there to help out and support their children let alone the grandchildren who are a handful. My grandparents seem to always be there and be able to help out with anything and offer words of wisdom when needed.
What’s your favorite thing to do in the summer? Favorite thing to do in the summer is go to the beach, usually with my cousin Nails, or some of you may know him as Coach Nick at CFTS.
If they made a movie of your life, what would it be about and which actor would you want to play you? Ha Ha...oh if there was a movie of my life...where do i even start? I’m going to have to say it would be a cross of The Hangover and Hitch. The actor who would play me would be Josh Duhamel. Mainly because I’ve been told that I look like him.
If you could visit any place in the world, where would you choose to go and why? If I could go any place in the world I think I would go to Australia. Mainly because it’s a place I've always wanted to go ever since I've been a child. It would be fun to go out and wonder "the outback" and it just looks like such a beautiful place.
What’s the weirdest thing you’ve ever eaten? The weirdest thing I remember eating would have to be cooked frog legs. Funny how they really do taste like chicken.
Tell us about a unique or quirky habit of yours. - I don't really have a unique or quirky habit that I know of. Unfortunately.
If you had to describe yourself using three words, it would be…
Outgoing, Sarcastic, and Charming
How long have you been a CrossFitter? Since the middle of February and I love it.
What is your most memorable CrossFit moment? My most memorable CrossFit moment (sorry Nails) but it would have to be before I joined the CFTS family and I was a CrossFitter at CrossFit Xystum in Escondido, I was doing a WOD down there, with Nails and other Xystum CrossFitters, and it had a 36" box jump. Well we were on the 2nd or 3rd round and we were both on the box jumps, which was a tractor tire and top of the boxes, and Nails jumped up and missed one of his feet and he slipped and fell just about face first into the tire and it was all caught on video. Poor guy but we joked about it afterwards so hopefully he won't get too mad at this moment.
How has CrossFit impacted your life? CrossFit has impacted my life in such a great way! It has changed my diet and gotten me to eat healthier and be healthier in general. It has opened my eyes to a whole new type of functional workouts rather than the famous weight lifting isolation work outs. I still think curls for girls are my favorite ;). Also the community of CrossFit is so much greater than all globo gym people. When I first started at CFTS I was welcomed so warningly and now they are all like a 2nd family to me. I am so glad I joined CrossFit Temecula South. I couldn't ask for better people and a better place to work out. Thanks to Nails and Tim Murphy for convincing me to do CrossFit. Thanks to Beau for getting me to come to CFTS. Then the biggest thanks of all to Dusty and Anneke for owning CFTS and being there to support and offer advice to make EVERYBODY a better CrossFitter.
07.14.11 Bad Day?
We all have them…cannot get in the rhythm, weight seems heavier than last time, backs is tight, you know what I mean!
So, how do you deal with what you consider failure at the box?
07.13.11 CrossFitter...
You know you are a CrossFitter when (fill in the blank)?
example : You hit the "refresh" key every 20 seconds after 9pm.
07.12.11 Silly...
This has nothing to do with anything...it just made me laugh.
We can all use a good laugh...
07.11.11 And the WINNER is...
Matt Brant with 7.6% Body Fat Loss!
Matt won a $1000 CASH PRIZE!!!
Very close 2nd place goes to Matt Hecmann (CFO) with a 7.2% Body Fat Loss!
Matt H won 2 weeks of CSA from Delaney's Market
Special Moment goes to Kierra Clemons for her level of participation on the FB Blog...posting recipes and pictures!
Kierra also won 2 weeks of CSA from Delaney's Market
CONGRATS TO EVERYONE WHO TOOK ON THE CHALLENGE AND MADE LIFESYTLE CHANGES THAT WILL LAST MUCH LONGER THAN 8 WEEK!
Thanks to all who made it to the party!
07.10.11 PARTY...
The Nutrition Challenge Potluck Party is tonight!!!
Winner, winner...who is the winner???
Come tonight (Sunday, July 10) at 6pm to find out and
have some fun with CFTS & CFO gang!
Bring your favorite Paleo Dish to share!!!
07.09.11 Sean...
Sean Poplin is headed to Salt Lake City, UT
Many of us just recently got to know Sean...he will be missed!
BEST OF LUCK!!!
OUR NEXT ON RAMP STARTS 7/11.
BRING A FRIEND AND YOU BOTH GET 50% OFF ON RAMP!
07.08.11 Getting to know you...
Julie Wright - Athlete Profile
What is one goal you’d like to accomplish during your lifetime?Work with children around the world through various Christian organizations. I would love to go to the Philippines and Haiti to help rebuild cities, help in orphanages, and just give people hope!
Who is your hero?Both of my parents and my brother, Brian; they have always been there to support me and cheer me on when no one else would. I can always learn something new from them. I couldn’t ask for a better family! :)
What’s your favorite thing to do in the summer?Go to the beach with friends.
If they made a movie of your life, what would it be about and which actor would you want to play you? It would be an adventure/comedy movie played by Amanda Bynes because she seems goofy enough for the part. I would be traveling around the world, being adventurous (skydiving, scuba diving, parasailing, etc.), trying new foods, learning languages and cultures.
If you could visit any place in the world, where would you choose to go and why?Any beach with a constant weather of at least 85 degrees….I hate cold weather!!!
What’s the weirdest thing you’ve ever eaten?Deer meat when we went to Alaska. It sounds weird, but it was actually quite tasty—sorry Rudolph!
Tell us about a unique or quirky habit of yours.- A lot of people tell me I have O.C.D. (Obsessive Compulsive Disorder). I just like for everything to be clean and in its place. It also bugs me when someone’s tag is sticking up out of their shirt!
If you had to describe yourself using three words, it would be…Athletic, adventurous, and genuine.
How long have you been a CrossFitter?Since March 2011.
What is your most memorable CrossFit moment?I would have to say the first one to pop into my head is the Memorial Day WOD at our new box. I split my shin open doing box jumps and had to leave after the first round to get stitches. :(
How has CrossFit impacted your life?Where to start?! I could write a whole book based on this question. But I would have to start out by saying that my CrossFit family is the best part! They’re always there to encourage and push you out of your comfort zone—you guys are awesome!! However, CrossFit in general, has helped me increase my strength, flexibility, and endurance. If you do CrossFit, you will improve at anything—there is no way around it!
07.07.11 Monster WOD
"No, it doesn't ever get any easier. You wouldn't want it to either." - Coach Glassman
YOUR MISSION...
DESIGN THE MOST CHALLENGING
WOD YOU CAN IMAGINE!
Effective Monday, July 11
the 5pm & 6pm WOD's will be merged back into a 5:30pm WOD
Oly Lifting this Sunday at 3pm!
07.06.11 Chocolate Milk does a Body Good...
OUR NEXT ON RAMP STARTS 7/11. BRING A FRIEND AND YOU BOTH GET 50% OFF ON RAMP!
From WorldHealth.Net
New research: Post-exercise recovery advantages of lowfat chocolate milk
3 new studies reinforce benefits of drinking 'nature's recovery drink' after a tough workout
WASHINGTON (June 2, 2011) – New research suggests an effective recovery drink may already be in your refrigerator: lowfat chocolate milk. Grabbing lowfat chocolate milk after a tough workout helped give both trained and amateur athletes a post-exercise training advantage, according to three new studies presented at the American College of Sports Medicine and published in the Journal of Strength and Conditioning Research this month. Athletes in the studies who had a post-exercise lowfat chocolate milk– with the right mix of carbs and high-quality protein – had improved training times, better body composition (more muscle, less fat) and were in better shape than their peers who drank typical sports beverages with carbohydrates only.
In three related studies, researchers at the University of Texas at Austin compared the recovery benefits of drinking lowfat chocolate milk after exercise to a carbohydrate beverage with the same calories (similar to a typical sports drink) and calorie-free beverages. The new research linked drinking lowfat chocolate milk after strenuous exercise to:
Improved Performance: Following an exhausting ride, trained cyclists had significantly more power and rode faster, shaving about six minutes, on average, from their ride time when they recovered with lowfat chocolate milk compared to a carbohydrate sports drink and calorie-free beverage. The 10 cyclists rode for 90 minutes at a moderate intensity followed by 10 minutes of high intensity intervals. During a four-hour recovery period, they drank one of the three recovery beverages immediately and two hours later before heading on a second 40 kilometer ride.
Quicker Exercise Adaptation: Compared to the other recovery drinks, chocolate milk drinkers had twice the improvement in V02max – a measure of aerobic fitness and adaptation – after a 4.5 week cycling regimen that included intense exercise five days a week, followed by one of the three recovery beverages. The study included 32 healthy but untrained male and female cyclists.
Better Body Composition (More Muscle, Less Fat): Chocolate milk drinkers gained more muscle and lost more fat during training, with a 3 pound lean muscle advantage at the end of the 4.5 weeks compared to athletes who grabbed a carbohydrate drink. The 32 healthy but untrained male and female cyclists rode for one hour, five days a week and drank one of the three recovery beverages immediately following and one hour post-exercise.
"Collectively, our research suggests that lowfat chocolate milk – easily accessible for most athletes – can improve performance and aid training for trained and amateur athletes faced with tough routines," said John L. Ivy, Ph.D, lead researcher on the University of Texas at Austin studies. "We may need more research to understand the exact mechanisms, but there's something that chocolate milk naturally has that likely gives it the post-exercise advantage."
Experts agree the two-hour window after exercise is an important, yet often neglected, part of fitness routine. After strenuous exercise, this post-workout recovery period is critical for active people at all fitness levels to help make the most of a workout and stay in top shape for the next workout.
Chocolate Milk – Nature's Recovery Drink
Lowfat chocolate milk naturally has many of the nutrients most commercial recovery drinks have to add in the lab – including high-quality protein and key electrolytes like calcium, potassium, sodium and magnesium. Plus, it has B vitamins for energy to get you going, and the combo of five bone-building nutrients – calcium, vitamin D, phosphorus, protein and potassium –to help athletes build and maintain strong bones and reduce risk for stress fractures.
Lowfat chocolate milk also contains high-quality protein to help repair and rebuild muscles after strenuous exercise. This new research adds to a growing body of evidence suggesting milk is an effective way to help athletes refuel and recover.
NUTRITION CHALLENGE POTLUCK PARTY
SUNDAY, JULY 10
6pm
BRING YOUR FAVORITE PALEO DISH TO SHARE
07.05.11 CrossFit Kids...
Look at these great FRONT SQUATS!!! SO PROUD!!!
Just imagine if you learned correct form at age 10...where would you be now???
July Session Starts Wednesday, July 6
11:30am - 12:30pm
Contact Melissa for details...781-630-0306
07.03.11 Soda???
By Bliss Tree
What happens to your body after you drink a soda every day, for a long time
Sugar rushes and caffeine highs followed by a depressing energy crash are what happens to your body if you drink a soda right now, but plenty of Blisstree readers actually seem to be okay with that. Some of you think it’s alarmist to compare a caffeine and sugar rush to doing drugs, and some just don’t really care about the slump they’ll find themselves in after drinking 39 grams of sugar, but what makes us really worried about a soda-slurping habit is what happens over the long term.
Here’s a quick snapshot of you, in a few years, after drinking soda on a regular basis:
You’ll Be Fatter: According to research in the Nures'eHealth Study, which monitored the health of 90,000 women for eight years, drinking a single soda every day of the week added 10 pounds over a four-year period.
You’ll Probably Have Diabetes: In the Nurses’ Health Study, women who said they drank one or more servings a day of a sugar-sweetened soft drink or fruit punch were twice as likely to have developed type 2 diabetes during the study than those who rarely consumed these beverages.
You’re Much More Likely to Develop Heart Disease: According to a study published in 2007 in Circulation, the journal of the American Heart Association, subjects who drank a soda every day over a four-year period had a 25% chance of developing high blood sugar levels and a 32% greater chance of developing lower “good” cholesterol levels. The Nurses’ Health Study found that women who drank more than two sugary beverages per day had a 40% higher risk of heart attacks or death from heart disease than women who rarely drank sugary beverages.
You’re Probably Also Less Healthy In Other Ways: Several studies, including the 2007 study published in Circulation, suggest that diet sodas have some of the same effects on health as regular sodas, despite having none or very little of the sugar. Why? Drinking soda is typically part of an overall lifestyle that’s not very healthy: We know you don’t like us to compare drinking caffeine and sugar to substance abuse, but when it comes to your lifestyle, some think that soda is just like a gateway drug.
SPECIAL JULY 4th WOD
8am
07.02.11 The shape of things?
How often do you hear…
”I am not in good enough shape to CrossFit”?
Is that a legitimate excuse?
SPECIAL JULY 4th WOD
8am
Per the website management company...
The problem posting to comments is a caching issue. Please hit "Refresh" on your browser a few times or clear your cache and comments should post fine.
07.01.11 Getting to know you...
Athlete Profile - Frank Edsall
What is one goal you’d like to accomplish during your lifetime? While I have many, I would like to complete a full Ironman Triathlon.
Who is your hero? Many people have positively impacted my life, but none has had a more transformative effect than my faith in God.
What’s your favorite thing to do in the summer? Vacations in our trailer, surfing with my girls and Hawaii.
If they made a movie of your life, what would it be about and which actor would you want to play you? The theme would be about persistency. While I may have "accomplished" much in my life, it has never been easy. Only through hard work, determination & faith have I been able to get to where I am now (wherever that may be!). Of course, I have had a great partner since I was 16, my beautiful wife Rachel, helping me tremendously along the way! As for who would play me, I'll take either Gerard Butler or Brad Pitt.
If you could visit any place in the world, where would you choose to go and why? I'd like to visit ALL of the archipelagos of the South Pacific Sea and surf their epic waves with my girls and watch the beautiful sunsets / sunrises with the love of my life, Rach.
What’s the weirdest thing you’ve ever eaten? Not necessarily weird, but it stands out as one of the worst meals I've ever had and that was the stale biscuits and old chili my wife served me the night before my oldest daughter was born. A funny story...
Tell us about a unique or quirky habit of yours. - Being in sales for the last 12 years, I live my life having to be on time for meetings and usually like to arrive early when at all possible. This unfortunately carries over into my personal life and I tend to have an overzealous need to be everywhere early. Not very easy when you have 3 girls to wait for! This zeal for promptness can create some tension at times :)
If you had to describe yourself using three words, it would be…Loyal, Hard Working, and Mischievous.
How long have you been a CrossFitter? I believe since August 2010.
What is your most memorable CrossFit moment? The1st time I did a baseline WOD "Seven". It was gnarly and it sucked, but I knew I had found a new home because I liked the feeling of accomplishing what very few would ever attempt.
How has CrossFit impacted your life? CrossFit has created further confidence and determination in myself. This confidence & determination has permeated throughout my life and has helped me in my personal & professional lives too. I owe a sincere debt of gratitude to Dusty & Anneke Marvin & Beau Jones! You all are truly amazing people!
