6-21-12 Announcement

There will be no noon class thursday (6/21)

The gym will be open with a posted workout.

Arbonne Workshop

Thursday (6/21) at 7pm after class.

We will be hosting an Arbonne information session at CCF. Come sample some products and hear what Arbonne has to offer. Arbonne Essentials is a nutritional line that helps to meet the demands of all athletes in a natural way. The products range from all types of supplements to basic macronutrients like granola bars. They have something for everyone.

Come hear more....

Check out their site here:
Arbonne website

2nd place finish!!

Congratulations to Stephen Moran!

Stephen took 2nd place this past weekend at the Ocean State Crossfit competition in Cranston, RI.
He represented CCF well in the 45-49 y.o age division beating over 50 other competitors from all over the north east region. He hopes to compete again soon as he is preparing for a run at the 2013 crossfit games.

We are proud to have our crossfitters compete in competitions local and national. It is great for the crossfit community and for the individual athletes. We hope everyone gets a chance to compete. Crossfit events are always a lot of fun and a great experience. If you are interested in competing, please ask for information. There are countless opportunities to showcase your skills at all levels in the area.

Here is a link to the competition site. It lists the Workouts and the Results of the competition...
http://www.oceanstatecrossfit.com/masters-throwdown/

ATTENTION GYM MEMBERS!

Yesterday, our gym email account was hacked into and a potentially dangerous email was sent to all of our members.  It reads something like "Sad News... Columbia CrossFit"  Please do NOT open this email as it may contain viral threats to your computer.  We apologize for this and have taken measures to re-secure our system to prevent any further complications.  We'll see you in class.. .

~  Columbia CrossFit Staff

Motivation!

"Mental toughness is to physical as four is to one."
- Bobby Knight

All classes are excelling.... Keep up the good work!

Check This Out!!

     Here is a great story for all athletes. A high school track athlete made the decision to put a competitor first, showing great sportsmanship. Because its not important what place you come in... its about how you cross the finish line.

Here is the link that explains the story:
http://sports.yahoo.com/blogs/highschool-prep-rally/ohio-runner-stops-state-final-aid-fallen-opponent-100722161.html

ATTENTION GYM MEMBERS

The summer season is upon us and the gym will be running multiple classes throughout the day.  In an effort streamline all traffic through the building and promote efficiency when entering and leaving the gym your trainers are asking you to do the following:

All CrossFit class members are required to report to the downstairs gym to sign in/out for classes.  Please use the rear gym entrance for all CrossFit classes.

All CrossFit participants who are using the $10 day pass payment option are required to pay for class with either cash or check before class.  Your trainer will accept all payment upon signing in for class.  All monthly memberships can still be paid for via credit card at the front desk upstairs.

We would like to thank all of our athletes for continuing to make CCF a wonderful place to workout and thank you in advance for respecting all of our gym policies/procedures.

Congratulations!!!!

The Winners of the MAY PERFORMANCE CHALLENGE!

1st place: Caryl Nunez 
2nd place: Beth Acly 
3rd place: Gary Carlson...(pending a food journal)

...But really everyone won! Everyone improved!! Thank you to all those who competed in the first ever May Performance Challenge.
Thank you to Patricia Vera from FootPrints who came out to give us a chance to get the best footwear and a little insight on what the pros use.
We also want all the competitors of the challenge to get a t-shirt. If you did not already get one please remind us in your next class.


June 1st also marks the start of the new schedule....

6:30am class is in session!!
6:00pm class will also be added.

Saturday June 2:

9:00am normal class
10:00am XL class.... This will be our first XL class. We hope all of our athletes participating are excited to reach a new level of fitness. Be ready to challenge yourself!

May Performance Challenge

All athletes, those competing and not, will perform the test for the May Performance Challenge in all classes tomorrow.

The 6pm class is cancelled tomorrow.....

...We will be hosting a representative from FootPrints at 6pm.
They will be selling merchandise and giving demonstrations on their athletic shoes. Come take advantage of the opportunity.
We will also be naming the top 3 winners for the Challenge.

Good luck to all the competitors!!

3 DAYS LEFT!!!!

May Performance Challenge 

You have 3 days left before your performance test.... just a reminder.

JUNE Schedule 


We will be adding classes and changing some times for the month of June. This will be sure to accommodate our crossfitters better. You can view June's schedule under the "schedule" tab on the left hand side as well as the schedule for July and August.

We will be adding:

1. Kids and Teens class at 4pm monday, wednesday, friday. 
2. Level 1 class at 5:30pm tuesday and thursday upstairs. 
3. Regular class friday at 6pm. 
4. XL class (athlete's class) monday and wednesday at 7pm and saturday 10am. 

The level 1 class is designed as a transition or base level class for those who want to further develop their technique or skills before starting the regular class. The intensity and demand will be decreased from the regular class. 

The XL class is designed as a competition class. It will be for devoted athletes willing to push themselves  into higher levels of training. You must be capable of all movements before joining. 

Any questions???? Please contact us at crossroadsfitnessinfo@yahoo.com or ask a trainer during class. 

Announcement!

Gym Open 

CCF will be open tomorrow, May 28th, Memorial day from 9-11. It will be an open gym (no set class time). Come WOD with us as we remember our heroic soldiers. 

May 31- Upcoming event

MAY PERFORMANCE CHALLENGE!!! 

We will be concluding our May Challenge on May 31st and we want everyone there!!! We will be testing all our athletes in the crossfit total and the mile run. Even if you are not signed up for the May Challenge, come to compete with them or cheer them on. The top 3 winners will receive prizes:

1st place- 1 month free membership

2nd place- Free supplements

3rd place- CCF Tshirt

CCF will also be hosting FootPrints at 6pm

A representative from FootPrints will be at our gym to offer advice, answer any questions and give a discount on a wide variety of athletic footwear that will be available for purchase at the CCF that night after the competition. FootPrints is located in Newington, CT and is well known by athletes all over CT. We suggest you take advantage of this opportunity.

Here is a link to the store website:

http://www.footprintsshoes.com/athletic_shoes.html 

Just as a reminder.....

THERE WILL BE NO 6PM CLASS THAT EVENING.

How Your “Healthy” Habits Might Not Be So Healthy

We might all find ourselves guilty of some of these food habits. Just remember to be aware of them!...

Whether trying to lose some weight, tone up, or feel healthier overall, that picture-perfect diet is the key to success… right? Hold up: With the growth of various “health fads” — like liquid diets and all-you-can-eat cabbage soup — mixed messages about the best ways to stay healthy flood the airwaves. And some experts believe it’s the message certain diets support that cause them to flop, because they focus on losing weight instead of adopting an overall healthier lifestyle^[1]. Here are some of the most common diet mishaps and how to help ditch them to turn any lifestyle into a healthy one!


 Finish reading all the tips here:

http://greatist.com/health/healthy-habits-unhealthy/

Intro to Nutritional Couseling

May 16th...during each class.

You will be introduced to our nutritional counseling services.

Certified Nutritional Consultant
Evelyn DeDominicis
(Now on staff)

Time to Lose the Booze ? ? ?

Here's yet another informative article on the affects alcohol has on your fitness routine.  It's sure to make you think twice before stepping up to the bar... Unless it on the floor right before you clean and jerk!

WHY ALCOHOL AND EXERCISE DON'T MIX

HERE ARE A FEW KEY POINTS FROM THE ARTICLE:

• Alcohol can’t be stored as energy in the muscles (since it’s not a nutrient), so it’s stored as fat instead^[4]. 

• Alcohol’s effect on the liver can also cause a shortage of oxygen, which interferes with the production of adenosine triphosphate synthesis (ATP) — a direct energy source for muscles^[5].

• Alcohol can also negate all that work in the weight room. While studies on humans have been harder to execute (most participants don’t take well to the suggestion of chugging a few beers before hitting the squat rack…), alcohol has proved to diminish protein synthesis in rats, which stops muscle growth by preventing the repair of damaged muscles^[12]. Hitting the bottle may also decrease levels of human growth hormone (HGH), which helps the body build muscle^[13].

CLICK HERE TO FINISH THIS ARTICLE. . . .

A Tight Fit May Not BeThe Right Fit . . .

I found this article on the web and thought some of you might like to get the "skinny" on compression clothing.  Enjoy!

Can Compression Clothing Make Me a Better Athlete?

by Claudine Morgan · 4 days ago · Fitness

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Think compression clothing is really just tight workout gear? Try again! While these pieces may be a bit more body hugging than traditional workout gear and originally used in a medical setting to assist with healing, compression garments are becoming increasingly popular among athletes. Manufacturers like Under Armour and SKINs claim compression clothing increases muscle power and stamina, improves coordination, and speeds recovery. But this doesn’t necessarily mean it’s time to upgrade the old gym wardrobe in favor of some more shapely gear.

CLICK HERE TO FINISH THIS ARTICLE. . .

Performance Challenge Updates. . .

I have received several questions regarding this month's Performance Challenge so I'd like to clarify a few things before the competition begins to heat up...  
The Pre-Test includes a CrossFit Total and timed mile run which has to be completed and verified by a CrossFit trainer this week.  For the rest of the month, participants are required to record all of their workouts as well as any food they consume in a journal.  The journal can be our "wellness" journal that you must request via email, it can also be the back of the Big Mac wrapper you ate for lunch (But I hope it isn't!!)  You can be as specific or as general as you like, as long as you have your meals, snacks, drinks recorded. (There is no specific diet we are looking for, we just want you be more responsible for what you are eating.)   If you want to put ounces, liters, or calories, be my guest!  At the end of the month, May 31st, we will repeat the CF total and timed mile.  The participant with the greatest level of performance improvement will be our winner.  First prize is a 1 month membership at Columbia CrossFit, second prize is a container of Arbonne protein powder, and third prize may be one of my old, stinky, workout shirts... ( it may be worth millions some day!) 
There will be a small reception after the 5pm class on May 31st to congratulate all of our contest finishers and we will also have a "shoe" presentation sponsored by Footprints in Newington, CT.  The presentation will outline several minimalist style shoes that have become popular in the CrossFit community due to their high adaptability for the various workouts presented in CrossFit.  All participants at the talk will be able to purchase shoes that evening and receive a 10% discount as well!  If there is time, we will tally the performance scores and announce the winners at the end of the talk.  In order to win the challenge, you will have to also present a completed journal for the month of May.
I hope that this clarifies any questions regarding the Challenge.  If you have other questions regarding the challenge, you can ask me in class...  Stay Strong....           Stay Fit.....

~ mat

The Time Is NOW . . . . .

I know that we've hit on this topic before, but thanks to our very own Bonnie Meunier, I have to post this article.  Bonnie found it online and was kind enough to bring it to my attention... very interesting article that EVERYONE should read... Finally, medicine is starting to catch up!

Heart Surgeon Speaks Out On What Really Causes Heart Disease

Dr. Dwight Lundell
PreventDisease
Thu, 01 Mar 2012 21:58 CST

© n/a

We physicians with all our training, knowledge and authority often acquire a rather large ego that tends to make it difficult to admit we are wrong. So, here it is. I freely admit to being wrong. As a heart surgeon with 25 years experience, having performed over 5,000 open-heart surgeries, today is my day to right the wrong with medical and scientific fact.

I trained for many years with other prominent physicians labelled "opinion makers." Bombarded with scientific literature, continually attending education seminars, we opinion makers insisted heart disease resulted from the simple fact of elevated blood cholesterol.

The only accepted therapy was prescribing medications to lower cholesterol and a diet that severely restricted fat intake. The latter of course we insisted would lower cholesterol and heart disease. Deviations from these recommendations were considered heresy and could quite possibly result in malpractice.

It Is Not Working!

CLICK HERE TO FINISH THE ARTICLE. . .

We take the PEST out of Pesticide !

Hey guys, ever wonder if the food you're eating is REALLY good for you.  Yes, I know that we preach eating whole foods such as fruits and veges, but can they be BAD for you?  I'm not here to start WWIII nor to I want to start a long ongoing debate, however, when I came across this info on the web, I had to re-post it for you.  Below you will find the Dirty Dozen and Clean 15.  The dirty dozen are the twelve most pesticide laden fruits and veges that you should strongly consider buying organic.  The Clean 15 are those that you can, if you have a tight budget, skimp on the organic and not feel too guilty.  Now, if I find you in the market buying a non-organic dirty dozen food, don't worry, I won't make you do Burpees in the store.  We'll make up for that penalty in the Box.  See you in class!

Eat your fruits and vegetables! The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use EWG's Shopper's Guide to Pesticides to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticide in Produce will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce.
Commodity crop corn used for animal feed and biofuels is almost all produced with genetically modified (GMO) seeds, as is some sweet corn sold for human consumption. Since GMO sweet corn is not labeled as such in US stores, EWG advises those who have concerns about GMOs to buy organic sweet corn.

EWG's Shopper's Guide to Pesticides in Produce

Dirty Dozen

Buy these organic

1

Apples

2

Celery

3

Strawberries

4

Peaches

5

Spinach

6

Nectarines
– imported

7

Grapes – imported

8

Sweet bell peppers

9

Potatoes

10

Blueberries
– domestic

11

Lettuce

12

Kale/collard greens

 

 

Clean 15

Lowest in Pesticide

1

Onions

2

Sweet Corn

3

Pineapples

4

Avocado

5

Asparagus

6

Sweet peas

7

Mangoes

8

Eggplant

9

Cantaloupe
- domestic

10

Kiwi

11

Cabbage

12

Watermelon

13

Sweet potatoes

14

Grapefruit

15

Mushrooms

BE SURE TO CLICK HERE TO VISIT THE EWG WEBSITE FOR MORE INFO.

The Comfortable Athlete . . .

    

     Are some of you becoming comfortable in your workouts?  Do you look at the workout posted in the morning before coming to class and take your "rest" days on the days when you don't feel comfortable doing the WOD.  As I work will each of you in the gym, I can see that some are getting "comfortable" with your current fitness level.  Complacency is dangerous ground to tread on. . . 
     If we step back and think for a few minutes, we can look at this from a scientific point of view.  In science, we can all agree that the universe is either getting infinitely smaller or infinitely bigger.  Either way, it is in a state of constant change.  If the universe is changing and we are part of it, it's safe to say that we are in a state of constant change.  Our bodies are different moment to moment, day to day. So why do we continue to cling to things in life that are static?  Why we stop challenging ourselves to accept change readily and willingly?  Why do we resist the natural order of change? 
     If you have found yourself a little slow progress wise in the gym as of late, I would like you to ask yourself these questions and then DO SOMETHING ABOUT IT!!  Make a decision to be ready for change, to keep yourself in a state of readiness and willingness to change... Start by adding 5 more pounds to the bar, or picking up the next size kettlebell.  Start by changing the way you eat, sleep, work, and relax!  In case your wondering, I've already started. . .  I hope you'll join me. 
     Beginning May 1, 2012 we will be conducting a PERFORMANCE CHALLENGE in the gym.  All gym members are eligible.  The challenge will begin with a fitness test which will include a timed mile and a CrossFit total (total weight of deadlift, backsquat, and shoulder press.)  The data recorded will be your pre-test data.  At the end of May, we will repeat the fitness test.  The gym member who posts the greatest percentage of improved performance will be awarded a one month membership free!  In order to receive the free membership, you are required to keep a record of your diet (everything you eat during the day) as well as a record of the workouts that you complete during the month.  Your journal must be handed in on the 31st of May after the fitness test if you wish to be considered for the challenge.  ( The honor system will be in place for all recorded info and fitness test performances) The entry fee for this contest will be $10/ member.  I strongly encourage everyone to participate as most of you are getting "comfortable" and need a little motivation to bring your fitness to the next level.  You can register for the performance challenge at the front desk.  If you need a Fitness Journal, please let us know and we will email it out to you!  I am looking forward to seeing all of you step up your workouts and continue to inspire each other...
I'll see you in class.
                                                                - Stay Strong . . . .  Stay Fit.

Why We Don't Lose Weight

There are many reasons why we don't lose weight.  Time after time, I hear people talking about how difficult it is for them to lose weight.  There are many reasons as to why this is so difficult.  For some, they are not working out at all and thus are never increasing their base metabolic rate.  For others, they are working out but continue to keep themselves in a "stress" pattern which makes it very difficult for us to lose weight.  But there are some simple and very easy fixes to the problem  of weight loss.  Try looking at what you are eating for starters.  Here are just a few high calorie foods that have enough calories in them to be considered a meal. (For more info regarding this topic, click here.  )

 1. Starbucks Grande Iced Caramel Macchiato with whipped cream, extra vanilla syrup and caramel (440 calories, 21.5 g fat)
2. Snapple Lemon Tea (160 calories, 0 g fat per 16-oz bottle)
3. Juice Generation 24 oz Mucho Mango Smoothie (370 calories, 4 g fat)

Take some time this week and look at the calories in the drinks and snacks you are munching on.  You'd be surprised what you are actually consuming and by making better choices you will start to see the scale numbers change in your favor!

Mobility Trumps All . . . ?

I came across this post the other day and just had to post it for all of you.  The video below features physical therapist and SF CrossFit owner Kelly Starrett who has started the Mobility WOD.  It is a website dedicated to making you a more supple CrossFitter.  I recommend visiting this site frequently if you are having trouble with stiffness, form, or any other movement based problem that you want a little "extra" help with.  The title of the video is SUMO YOUR GROIN... it made me laugh so I had to share.  Although the title is catchy, I do feel it is a super stretch to improve hip extension at the top of your squat or box jump.  Enjoy!

A Different Kind of Snatch ! !

Here's a video I came across today that I had to share with all of you.  If you were in the gym on Saturday, we explored the Snatch.  In the video below, you will witness a 214kg snatch... for some of you, you're thinking wow that's pretty good, for the rest of us who do the math, we quickly realize that it's a 470.8 lb. lift!  

                                                       I guess I'd better keep practicing. . .

Is Your Food Killing You?

This was a special from 60 Minutes on Sugar.  You can catch the link here.  In the special, sugar has been linked to heart disease, type II diabetes, cancer, and many other illnesses.  It has been found to be more addictive that cocaine.  Which poses the question, "Is our food killing us?"  

If you have the time, I also recommend the full lecture by Robert H. Lustig, MD below.

Both fascinating and scary at the same time!

                                             

Workout Fueling. . . Because Performance Matters

During your workouts in the Box, muscles first turn to carbohydrates (think: fruits, veggies, grains, and dairy.) for energy first.  Muscles then store excess carbohydrates as glycogen. (Glycogen is the stored form of glucose). But once the body gets moving, we start dipping into that stash, forcing us to as the question, are we sure there’s enough fuel for the WOD?  Research suggests that it depends on the type and duration of exercise that you perform.  While shorter, low-intensity workouts (like walking or sit ups during a commercial while watching television) can usually make do with what’s stored naturally, an extra energy fix can be critical during high-intensity, long-duration exercise. This is why our marathon and ultra-marathon runners stock up on energy gels, bananas, and the like.  But why simple carbohydrates rather than a protein bar or a whole-wheat bagel? This is because, complex carbs, protein, and fat take too long to digest and by the time the body is ready to use them, the race may be over!

Preparation =  Victory!

• For cardio sessions under an hour:  Sipping sports drinks intermittently has been shown to improve performance. Make sure you read the labels though!  Many sports drinks are very high in sugar and you don't want to add extra sugar that you may not need during the workout.  For most of us, the mid day snack we had at 3 or 4 pm should be enough to last us the WOD.

• For cardio sessions over an hour: Readily refuel. Proper carbohydrate replenishment (and hydration) is most important. Research  recommends active individuals consume approximately 0.7 grams of carbohydrates per kilogram of body weight (usually about 30-60 grams, depending on the type and intensity of activity) per hour of endurance exercise. So on a big cardio day, that could mean a 32-ounce sports drink or two small bananas, consumed intermittently throughout the workout. (If going with a fuel source without much water content, just be sure to drink water, too.)

• For weightlifting sessions: Go easy. Drinking sports drinks in between sets has been shown to keep glycogen stores in the muscles full, but it likely won’t increase performance. Consider skipping the sugary stuff and opting for water instead.

• For the big game: Keep carbs close. It seems there’s some science behind sports drinks ability to provide carbs and electrolytes that are lost during competition.

Keep in mind that a person's metabolism, age, sex, body type and weight are all factors in the refueling game. And listening to the body is key: Light-headedness, nausea, and (excessive) fatigue should not come with the territory. Be sure to take time and experiment with your body and it's ability to perform workouts with different amounts of fuel.  Remember that the post WOD fueling will be most important and should be consumed within 45-75 min. post workout!