A few of the kiddos taking a multiplication time test after their WOD! 100% on problems completed all around!
We posted a few weeks ago about the correlation between exercising and academics, and we thought it would be fun to put it to the test. The other day in the kids class we had them take a little minute challenge multiplication quiz to see how they would perform after a WOD, and the results were killer. All the kiddos got 100% of the problems completed correct! Next step? We love to present new and fun challenges to our kids, so we're going to try doing one before the WOD and then seeing how they do immediately after. Not only is this cool for us to be able to show the parents and the kids the results, but it builds a friendly and fun little competition between the kids and themselves, to see how many problems they can complete in that one minute. In case you missed the video last time we posted it, here it is again. Enjoy!
As much as I would like to start a Salvation Army, I just don't have the time. We are starting to see more and more items being left at the gym. Your belongings will only be held for a week. If you forgot something at the gym make sure to let me know, and pick up your belongings the next time you are at the gym. If no one claims the articles of clothing they will be donated to a nearby charity.
CFI Crew catching their breath (and a quick picture) after FGB 6.
Rest- Why Is It So Important?
We’ve all been there…it’s the end of the week and you’ve just finished a WOD and you feel more beat than you have in a while. You immediately start to think about everything you have been doing for the past few weeks and come up with a small list of all the things you’ve been doing “right” :
• I’ve been eating clean
• I hit up a WOD 4-5 times per week
• I haven’t been drinking coffee past noon
• I have been upping my water consumption
• I’m eating grass-fed beef, etc.
• I’m cooking a much higher percentage of my meals…..
So where did I go wrong?
While this list looks great, there’s one thing missing. Where is your rest? How many hours of sleep are you averaging each night? Are you building in rest days during the week to help recover between WODs? All these “rest” factors play a huge part in your performance in and out of the gym, and I am here to say sleeping 8 hours per night and taking a day or two off every week is OK! The time between workouts is your body’s time to recover. While you sleep, your bodies work hard to repair/restore your muscles and strengthen itself. By constantly beating your body down and not taking a day off or getting enough sleep, you actually put more stress on your body and you will eventually start to break down. This is where we can become physically and psychologically broken down, thus leading to further frustration and in some cases injury.
Believe me, I’ve had those days where I feel guilty about not working out, but taking that day off makes the next PR that much more rewarding. So the next time you’re feeling bad about taking that Tuesday off or sleeping in on Sunday morning, remember how great that WOD will feel next time you step in the gym. Sleep tight!
Brag/Confession Board
Lets here them guys, we all have something to brag about or confess especially after the holiday.
The Holiday Paleo Challenge Update
We are about halfway through our challenge and just past a big hump, Thanksgiving dinner. If you have fallen off a bit it is not too late to recommit to the challenge. This is a life journey, as cheesy as that sounds. We expect you to carry these health choices throughout your entire life. Think of this as a learning experience. I have been coaching for about 4 years now and I am still learning/educating myself everyday on living a healthier lifestyle. The more I know the better I can teach all of you. We are here to guide you. If you have any questions please ask us at the gym we would love to help.
To do List
Get your pictures taken by Friday, December 2nd
Hand in your $10.00
Get your measurements taken by a Coach
Continue to post your food on Beyond the White Board
David "Hurt Locker" visiting from Cleveland for the Holidays at CFI. David has become a great friend of mine and CFI over the past year.
CrossFit has a wonderful community and we are lucky to be apart of it. CrossFit Impact in Glenview/Chicago, IL is a great gym that I go to without fail whenever I’m in Chicago. Starting with the coaches, and continuing with the members and the gym itself, CrossFit Impact is fantastic and sure to help you make the most of your workout. I first visited CrossFit Impact over several days in November 2010 soon after it opened and then recently again in November 2011. My positive experience started as soon as I walked in the door when the coaches took the time to introduce/re-introduce themselves to me, ask about my experience and comfort in the gym, and then introduce me to all the other members in attendance. This small act really helped me feel immediately comfortable and ease right into the workout. Next, the coaches ran the class through a series of targeted warm-ups intended to get us ready for the metabolic conditioning part of the workout. Personally, I found the coaches all very knowledgeable and able to focus individually on everyone there, helping us with our respective warm-ups and other stretching needs, including whether anyone had any injuries or physical limitations that required special attention and possible substitution of a different movement. Finally, all of the workouts that I attended over the several days that I visited CrossFit Impact were also excellent. In particular, the one that sticks out in my mind was a team-oriented workout, which is not usually a favorite type of workout for me. However, the coaches took the time to pair all of us up with people of similar skill and then really cheered us on right from the beginning through the end of the workout. It was a great experience both for the workout itself, as well as continual support offered by the coaches and even the members. All in all, CrossFit Impact is a great gym and I highly recommend it for anyone visiting or living in the area.
Thanksgiving is the day to give thanks, and CrossFit Impact would love to thank everyone for their amazing support and hard work over the last year. We are so blessed to have such a strong community at our gym.
Duster Update-Coach Carl
Have you ever wondered where your beef or chicken comes from? Can you track down the exact cow that your delicious burger was derived from? For those of you who are still toying with the idea of switching over or simply trying grass-fed beef, there isn’t a better time than now. At CrossFit Impact we have teamed up with The Meat Goat, an online company that prides itself on “delivering locally raised USDA Certified Organic and Grass-Fed beef, pork and chicken to Chicagoland” at an unbelievably affordable price. In addition to meat sales, they also provide
The Meat Goat gets its meat from a “classic meat locker” called Black Earth Meat Market (the animals are raised on Otter Creek Organic Farm in Mazomanie, WI) in Black Earth, WI. Black Earth Meats provides everything from grass-fed beef to pastured turkeys! Black Earth is also USDA Certified Organic and all of their meat is 100% traceable to the source it came from. To say that their meat is amazing would be a complete understatement.
Since partnering with the Meat Goat we have acquired a small freezer in the gym where beef, chicken, pork and other delicious meats and “treats” are dropped off weekly. Athletes can set up an account through The Meat Goat website, place direct orders, pay online (or send a check), and the meat is delivered right to CrossFit Impact every Sunday morning at 9am in a reusable freezer bag with an invoice, breaking down your purchase and ensuring everything you ordered is accounted for. In addition to your personal orders, the company drops off items in the freezer for that mid-week, last minute pick up so you don’t have to run to the grocery store after you’ve just worked out. The freezer is usually stocked with grass-fed ground beef, grass-fed skirt steak and summer sausage. Recently they have switched things up and added things like:
• Organic Bacon (10oz)
• Grass-fed Top Sirloin (10oz)
• Ribeye (10oz)
• Organic Italian Brats
• Stew Meat
• Organic Grass-Fed Beef Stick
• Dog Bones (yes, they deliver meats and “treats” for Fido, too!)
*These meats and “treats” are available to purchase at the gym via an “Honor System”, where you will simply bring cash (prices are listed on the envelopes at the gym), put it in an envelope with your name on it, mark the quantity of items you would like, and put the envelope in the drop-box.
We have yet to encounter a more efficient and affordable way to obtain true quality meats and we hope that you share the joy of this partnership with us. If you have any questions at all about The Meat Goat, don’t hesitate to ask. We have been more than pleased with their service and look forward to sharing this experience with you and your families.
Have you ever wondered where your beef or chicken comes from? Can you track down the exact cow that your delicious burger was derived from? For those of you who are still toying with the idea of switching over or simply trying grass-fed beef, there isn’t a better time than now. At CrossFit Impact we have teamed up with The Meat Goat, an online company that prides itself on “delivering locally raised USDA Certified Organic and Grass-Fed beef, pork and chicken to Chicagoland” at an unbelievably affordable price. In addition to meat sales, they also provide
The Meat Goat gets its meat from a “classic meat locker” called Black Earth Meat Market (the animals are raised on Otter Creek Organic Farm in Mazomanie, WI) in Black Earth, WI. Black Earth Meats provides everything from grass-fed beef to pastured turkeys! Black Earth is also USDA Certified Organic and all of their meat is 100% traceable to the source it came from. To say that their meat is amazing would be a complete understatement.
Since partnering with the Meat Goat we have acquired a small freezer in the gym where beef, chicken, pork and other delicious meats and “treats” are dropped off weekly. Athletes can set up an account through The Meat Goat website, place direct orders, pay online (or send a check), and the meat is delivered right to CrossFit Impact every Sunday morning at 9am in a reusable freezer bag with an invoice, breaking down your purchase and ensuring everything you ordered is accounted for. In addition to your personal orders, the company drops off items in the freezer for that mid-week, last minute pick up so you don’t have to run to the grocery store after you’ve just worked out. The freezer is usually stocked with grass-fed ground beef, grass-fed skirt steak and summer sausage. Recently they have switched things up and added things like:
• Organic Bacon (10oz)
• Grass-fed Top Sirloin (10oz)
• Ribeye (10oz)
• Organic Italian Brats
• Stew Meat
• Organic Grass-Fed Beef Stick
• Dog Bones (yes, they deliver meats and “treats” for Fido, too!)
*These meats and “treats” are available to purchase at the gym via an “Honor System”, where you will simply bring cash (prices are listed on the envelopes at the gym), put it in an envelope with your name on it, mark the quantity of items you would like, and put the envelope in the drop-box.
We have yet to encounter a more efficient and affordable way to obtain true quality meats and we hope that you share the joy of this partnership with us. If you have any questions at all about The Meat Goat, don’t hesitate to ask. We have been more than pleased with their service and look forward to sharing this experience with you and your families.
The gang, all ages, coming together at FGB6. This is what we like to call teamwork!
We know it's only Tuesday and Thanksgiving isn't until Thursday, but we will not be having Kids' class on Thursday due to the amazing holiday that will be taking place! So today at CFI we will be asking each of our kiddos to tell us what they are thankful for. Carlos and I are so thankful and so grateful that each of you allow your child to take an hour out of their day, twice a week, to come and sweat it out with us! We love working with your kids and are continually inspired by their passion, dedication and drive. These are key pieces to the puzzle, their future, and we are happy they get to share a part of that with us. Happy (early!) Thanksgiving and we cannot wait to hear what your kids have to share!
Jon W. from Potomac CrossFit visiting CFI during his Holiday break. It's always a pleasure meeting new people from around the world that enjoy what we do. If you are visiting from out of town for the holidays and looking for a great workout send us an email. We would love to have you at the box.
Zoe L. giving coach Carlos a wave during walking lunges.
On November 22nd during our regularly scheduled CFI Kids class we will have a little Thanksgiving "celebration" to celebrate one of the best holidays of the year. Your kids will get to talk to each other about why they are thankful for doing CrossFit in addition to just sharing what it is they are truly thankful for. We will have a normal WOD but keep it short, sweet, and as always, fun!
Egg on a stick Relay Races, Fun!
I was speaking to a couple athletes at the gym this week about eating clean. A big theme that I saw in our conversations was how we could "cheat' the paleo diet. Just by inserting the word Paleo before and after a recipe does not make it paleo.
A lot of our athletes think by switching out a few different ingredients for better ones that this will make their recipe "paleo".
We base our nutrition education around the Whole 9 program. If you read their blog post and hand outs you will see that they don't give their clients/athletes and inch because they know they will take a mile. By allowing you to eat these "paleoish" treats like pancakes, brownies etc... this will give all of you the wrong idea about what we are trying to accomplish, which is optimal health.
Too often these yummy treats become a staple of your diet.
A few of our athletes working on their cleans during the Olympic Weightlifting Session.
It’s beginning to become that time of year again, the time where you will be taking family vacations and visiting relatives. We are also aware that many of you often travel for business and it is not uncommon to hear the question, “I am going out of town, what should I do about working out?” If you are a frequent traveler, vacationer, or just heading away for a quick trip for the weekend, there are a few options:
• Check the area you are traveling to for a local CrossFit gym. Simply Google the city you are going to and attach “CrossFit” to it and we are sure that more than one result will pop up. I have yet to hear of a gym that doesn’t allow drop-ins, but it’s always friendly to shoot them an email to let them know you’re coming into town and you’re interested.
• “I’m going to ___(insert exotic destination here)______ and there aren’t any CrossFit gyms there. What do I do?” This is a common occurrence and don’t worry, the amazing people of CrossFit came up with “travel WODs”! Not only can we help you come up with a list of WODs, but this link to the main CrossFit blog has a ton of WODs that someone was kind enough to post:
Remember, we are here to help you any way we can, even if you are on the road! Just ask us and we will be happy to conjure up a plan to keep you on the road to success.
CFI 1st Anniversary Party
As we walk through the stores I can't help to notice all the Decorations. Yup! The Holiday season is in full swing and just wanted to give a heads up to our wonderful athletes. CFI Holiday Party will be December 9th. Just wanted to make sure that you ALL mark your calendars. The night will be filled with friends, family and great food. Don't miss out!
Another amazing week of training at CrossFit Impact. We are so blessed to have such great people in our lives. Just want to send out a big thank you. Keep it Up!
“There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.”
This is a quote that motivated my last blog post and it is something that I believe to be very true. There are many people out there who become "interested" in an idea because it sounds cool, but very few people actually commit to it for an extended period of time. To be completely honest, this is how I felt when I first started the Paleo diet. It was a great idea, something new, something I had never heard of and something that I had heard would help me lose weight. That was my problem, that was my "permitting circumstance", I wanted to slim down.
After I did my first 30 day challenge I noticed more than just a physical body transformation. I mentally felt better, I was sleeping better, I was more focused at work, and I was recovering from my workouts more efficiently. I guess you can say I was "sold" on the Paleo diet, and had I never committed to that 30 days, who knows when I would have finally made that necessary change in my life. The Paleo diet is tough to grasp at first, especially when you are used to what you have been doing for the past 20, 30 plus years. What I thought was good for my body was only holding me back in every area I could think of. I was depleting my body of what it REALLY needed, and giving it what I thought was right.
We are rounding out the second week of the Holiday Paleo Challenge and I want to ask you to truly commit for these next few weeks. Do this for you, for your body and truly feel the effects of eating real, healthy food. I know the Holidays are approaching and the pressures of pumpkin pie and gingerbread men are creeping up, but be strong. This is 2 months out of your entire life to commit to something that may be exactly what you need. I was skeptical at first, but now there's no looking back. I have seen and felt the changes and I cannot imagine taking steps backwards, only forward. We are here to support you, whether it's with reviewing your food logs or simply getting you recipes, let us know. We are all in this together and we support you and your goals!
-LK
Here's a quick and easy recipe I just tried and absolutely loved! It says it's for lunch, but makes a ton!
Baked Chicken and Italian Veggie "Packages":
4 oz. chicken tenderloin, finely diced (I did free range chicken breasts and cubed them)
1 Cup zucchini, 1/8 in. slices
1 1/2 cups onion, thinly sliced (I did less)
1/2 cup sweet potato
1 1/2 cups tomato, seeded and diced
1 1/3 teaspoons Olive Oil
Spices:
1 tablespoon balsamic vinegar
2 teaspoons minced garlic (I just crushed fresh)
1 teaspoon dried thyme
1 teaspoon dried oregano
4 tablespoons parsley, chopped (I did 3)
salt and pepper to taste (I used iodized sea salt)
Method:
Preheat over to 450 degrees. Mix veggies and chicken in one medium bowl and then mix olive oil and spices together to make a nice little sauce. Pour mixture over veggies and chicken and coat evenly. Cut a piece of aluminum foil large enough to house the mixture, bundle it up nice and cozy, but keep a small hole at the top to allow some steam to escape. Bake for 25-30 minutes and enjoy!
I was recently listening to Mark Sisson from Mark's Daily Apple speak about enjoying what we do, whether it's working out or your career. I feel like I have found both in my life which is CrossFit and running a CrossFit affiliate. What I really want to talk about here is enjoying your workout.
Are you the type of person that needs to workout just to cross something off your daily list, or are you the type of person that looks forward to working out. You should be latter. You will live a longer, healthier life. I have always told my athletes to pay attention to how they feel each day. Is their mind/body telling them to rest and recover, or are they feeling good and ready to go. Only the athlete knows if they are capable of working out optimally.
Having fun is crucial to our life and it goes hand in hand with being successful. I am a firm believer in having fun while performing “work.”
"Should I do it", Nick C.
Week 2 of the Holiday Paleo Challenge. All pictures and payments need to be collected by tomorrow. I hope everybody is doing well. We are here to help and support all the athletes in the gym. Reach out to us if you are having problems. We would love to help.
Here are a few recipes to help you out.
CFI Kids Class getting after their rockin' squats!
November is a month to give thanks, a kind reminder of something we tend to take for granted throughout the rest of the year. At CFI, we are exposed to amazing athletes and their families every single day, and as coaches we could not be more thankful for these athletes sharing their rockstar kiddos with us every week! We know how busy you all are and we are SO happy that you all take time out of your busy lives to allow us to work with your kids. By educating your children we are only building on our strengths as well as theirs. They are wonderful, talented kids with boat loads of potential. Keep it up, Future Fire Breathers!
The Meat Goat, our meat product supplier, has generously offered CFI athletes a reduce price on all ground beef orders this week, because of our Holiday Paleo Challenge. Stock up now when you can, there should be no excuses.
The beef will be on sale for $5.00/lbs, and can be purchased on their website at http://www.themeatgoat.com Pleas.e get your orders in by Friday 11/11.
Coach Kelly and I at the Carl Paoli Freestyle Connection Seminar.
Coach Kelly and I had a great time this past Saturday. We got to work with the best gymnastic/movement expert in the CrossFit community. We took away a lot from the seminar and can't wait to show all the CFI athletes our new tricks. The more we learn the better coaches we can become for our athletes. We are constantly learning new/better ways to work with our athletes. We want our athletes to become the best they can be and reach all their goals.
We would also like to give a big birthday shout out to Sheri Patterson! Her
birthday was yesterday, but since she wasn’t in class we wanted to let her know
that we saved the birthday burpees for tomorrow morning. Happy Birthday,
Sheri! You are an amazing woman that has come so far and we wish nothing but
the best for you this next year!
"It is never too late to become what you might have been"
- George Eliot
The first week of the CFI Holiday Paleo Challenge is nearing an end and we
love all the chatter about it at the gym. We know it is a long 10 weeks and
everyone's favorite holidays are approaching, but we witness your strength
and ability in the gym EVERY single day and we know you can conquer this
challenge, too! We are aware that everyone is busy with work and family and
crazy schedules, but we do need to get money in and pictures taken before the
end of next week. Here are a few reminders and a glimpse at how the next few
days are going to pan out:
- Wednesday 11/9 will be the LAST day to get your Paleo Challenge money
($20) in at the gym. If we do not have it by Wednesday we will assume you are
not going to participate this time around.
- Wednesday 11/9 will be the LAST day to take your "before" pictures to help
chart your progress (they will be taken again at the mid-way point and at the very
end).
- Monday 11/7-Friday 11/11 will be the week you have to complete the given
workout for the start of the Paleo Challenge. You have 5 days to get in and get it
done so you can see where you are at now and have something other than your
picture(s) as measurable evidence of your progress.
*NOTE* PLEASE log your food on Beyond the Whiteboard. This is the easiest
way for the coaches to track your food logs and to give you prompt feedback on
your daily intake, etc. Not only is this an organized and easy way to track your
meals, but also it is a great reference to look back at down the road. If you need
help setting this up, please ask us!
If you have any questions at all, please feel free to email or chat with us at the
gym whenever you are there. Remember, we are here for you and want nothing
more than to support you and your goals physically and nutritionally.
Ethan C. writing down a recap of the CFI Kids Tuesday, November 1st class!
We are incorporating Success Journals into our Kid's classes every single day to help maintain accountability and to help our kiddos keep track of what they're doing, where they're going and where they've been. Just like we encourage our adults to track their progress, we figured why not start setting the same examples for our kids? Plus, isn't it fun to compare what you've done in your workout with what your children have done in theirs?!
Carlos with his Olympic weightlifting coach Roger.
I'm the type of person that must learn from the best to give my athletes the best. How many of you would like to work with Coach Roger on a Sunday for 2-3 hours? Please send me an email or post your interest to the comments.
This is a tremendous opportunity to work with one of the best coaches in the business. His resume speaks for itself. "One of the best coaches I have ever worked with" Carlos Montoya
Roger Nielsen Bio-
Olympic Weightlifting Coach WCS SPORTS PERFORMANCE
Experience:
FBI Special Agent (retired) – Physical Fitness Coordinator, Firearms Instrutor, Tactical Instructor, Defensive Tactics Instructor;
Certifications/Personal Achievements:
…Head Coach, 1992 USA Olympic Weightlifting Team;
Head Coach, USA World Championship Team 1989 – 1991;
National Junior Weightlifting Coach 2001 – Present;
Head Coach, USA Junior World Championship Team 2002 – 2003;
Assistant Coach, USA World Championship Team 2003;
Personal Coach of team members for Olympic Games, World Championships, Pan-American Games, and Junior World Championships;
Personal Coach of Numerous National and Junior National Champions;
Senior International Coach – USA Weightlifting’s highest level of coaching achievement;
Presenter/Speaker at Strength and Conditioning and USA Weightlifting seminars nation-wide;
Contributing Author – USA Weightlifting Coaching ‘Education Series
Hailey C. going over the new cues she learned for her squats.
This month we will be focusing on the squat and everything that goes along with it. We will be working with your kids to ensure they understand exactly what part(s) of their squats need a little extra love, and what areas are already killer! Maybe we will learn a thing or two from the cues they are learning!
What: Guy's Night Out When: Saturday, July 20th Where: Glenview- location TBD Time: 5:00PM-??? Why: Because guys, just wanna have fun...
Success Story “New Beginnings” - Angela G.
Many, if not all of you know Angela G. She is one of those people who walks in the room and immediately fills the air with laughter and positivity. She brings such great energy and has really come a long way since setting foot inside CrossFit Impact. We cannot thank her enough for sharing her success story with us, and we look forward to many more years of success! We are so proud of you, Angela! Keep up the amazing work!
-Coach Carlos and LK
