Terry B. and Kelly C. "face off" during their WOD...We always love a little friendly competition, especially when everyone is smiling.
Happy March, everyone! Don't forget that tomorrow, 3/2, we will be doing the CrossFit Open 12.2 WOD in all of our classes throughout the day. We hope to see you all here and ready to go. We could not have been more proud and excited for the turnouts in our classes last week, and the amount of support each and every one of you showed each other during that 7 minutes was amazing. It's days and workouts like that which make us so proud to be your coaches and to be able to workout beside you. You are all amazing individuals and we can't wait to see what everyone accomplishes on 12.2! Get ready to bring it!
A little salmon and a dark, mixed greens salad with walnuts and balsamic are a great example of a meal high in Omega-3 fatty acids and protein!
By this point all of you have heard us talking at one point or another about the importance of maintaining that optimal lifestyle, and how your diet plays a larger portion of this, maybe more than you may want to believe. Several of our athletes at the gym are endurance athletes. Whether you're running marathons, doing triathlons, or really anything that is going to last you more than 4 minutes, your ability to maintain throughout that workout is key.
In a post on Robb Wolf's blog, "Robb Wolf: Revolutionary Solutions to Modern Life", Robb talks a great deal about endurance athletes and the "myth" behind carbo-loading. This idea is something I was far too engulfed in as a swimmer and runner, thinking I needed to eat boat loads of pasta, bread and oatmeal days before a big meet/race, but as the article goes on, Robb gives us examples of tests done on different groups of endurance athletes to determine whether a diet higher in fats or in carbs truly pays off on the big race day. To no surprise, the athletes that had a higher fat intake not only had a higher performance rate, but relied more so on fats as an energy supply over carbs.
We are by no means saying go out and put coconut milk in everything and eat 2-3 avocados at every meal (fats in moderations are great!), but we are re-emphasizing the points we (and our friends at Whole9 Nutrition!) have brought up to you numerous times, which are to eat real, quality foods and really stay away from grains, beans and other things that contain gluten. Like we've stated before, and Robb talks about in his blog, grains and oats (and even beans) start to break down your intestinal walls and make them porous, causing particles, sometimes larger ones, to seep into your blood stream bringing on a completely different set of problems.
From intestinal and digestive tract problems to adding inflammation to your joints on top of what your exercise is already bringing you, bread, pasta and everything that falls within this category (granola, cereal, muffins, Wheat Thins...) is just plain crap. It isn't doing you any benefits, so why put the stuff in your body? I used the excuse for years that, "I needed to eat it because I was burning so many calories"....blah, blah, blah. I am working just as hard now as I was in college, I am eating right, and have never been in better shape physically or mentally. I recover better because I sleep better and things just feel good. So try it out, you owe it to yourself to give your body a little something for the everything it does for you.
Want to help you children understand the importance of healthy living? Take a look at Sarah Fragoso's (author or Everyday Paleo) new children's book Paleo Pals. It is a wonderful book and sure to grab the attention of any kid.
"Jimmy and the Carrot Rocket Ship is a book devoted to helping kids understand where our food comes from, how our bodies react to the food we eat, and the benefits of eating healthy." We know your kids can be picky eaters and we definitely know that food talk can be a touchy subject, but check out "Paleo Pals" and then lead into a follow-up discussion on why your kids think eating healthy is a good idea! This is a great way to get the whole family involved. How about reading the book and having a family cooking night? Sounds like a great idea to me! Did somebody say "meat treats"?!
Want to help you children understand the importance of healthy living? Take a look at Sarah Fragoso's (author or Everyday Paleo) new children's book Paleo Pals. It is a wonderful book and sure to grab the attention of any kid.
"Jimmy and the Carrot Rocket Ship is a book devoted to helping kids understand where our food comes from, how our bodies react to the food we eat, and the benefits of eating healthy."
March is right around the corner and we have been seeing a lot of new faces at the gym. Not only have we been seeing new members coming to the adults class, but we have seen a handful of new kiddos running around at the gym!
We know that this is the time of the year where sports start to pick up and schools are trying to cram in every last little test, project, field trip, etc. into your kid's schedules, but think of CrossFit as being an out for all of that, and a truly amazing supplement to the sports your kids are already playing!
Whether your kids can make it once a week or once a month, your child will experience everything from fitness and fun to engaging educational games and activities, in addition to creating lasting friendships and a love for team and individual sport. We hope to see you all soon!
Justin S., Tracy N., and Angela G. diving right into the 2012 CrossFit Games Open WOD 12.1!
Great work, guys! You all did amazing! We can't wait to see the rest of you crush 12.1 tomorrow, 2/24! We will be doing the WOD ALL day Friday, so get ready to have some fun!
"Three characteristics of a great gym; is the knowledge of the coaches, the atmosphere in the gym, and the equipment to develop healthy and successful athletes."
-Shane Sweatt Knowledge This is one of the many great topics that was discussed this weekend at our Coaches Cert. We are constantly evolving as coaches at CFI. Finding better ways to create healthier and more effective athletes. Some of you might not consider yourselves athletes, but you all are athletes if you come to my gym. You are constantly developing and getting better at the movements we challenge you with everyday. We as coaches, are there to guide you along the way. We are not there to baby you and to hold your hand.
Just like any profession, our education or continuing education is going to determine the success we have with our athletes. We learn from the best to give you all the highest quality. Laura and Shane Sweatt are the most successful people in their sport and industry. Laura has broken 30+ world records during her 7 years in power lifting. I would consider her one of the most successful athletes in all of sports. It is because of all the knowledge that Laura and Shane have acquired over the years. They are my role models.
Atmosphere is the next attribute of a great gym. If the atmosphere that is represented in your gym is negative the results will be negative, and your athletes will not reach their highest potential. Success breeds success. If you are training with successful/positive people your results will follow. These positive characteristics do not end in the gym they carry over into the rest of your life i.e. family, career...
Equipment
The equipment in our gym is very important for the development of our athletes. If we think a piece of equipment is important for our athletes health etc... we will find a way to get it. That being said you all see how much respect we have for our equipment, and we expect you all to treat it with same respect.
Laura Phelps Sweatt and myself. She's almost as strong as I am...ha!
In the sport of CrossFit, whether you are strictly an athlete, a coach, or a coach AND an athlete, it ends up being a lot like school in the sense that we are constantly learning. Every single day I set foot in the gym I learn something new. Whether it is something new about an athlete's training style or a new, more efficient way to do a movement, I am always walking away with something learned.
This past weekend Carlos and I were fortunate enough to be able to attend the Westside Barbell Powerlifting certification at CrossFit Chicago, where we were educated by Shane Sweatt and Laura Phelps-Sweatt of the Sweatt Shop Gym in Cincinnati, OH. Both of them work hand-in-hand with Westside and Laura is currently (and let's be real, will be for a long time) the strongest female in the world. Before attending the cert I had no idea what to expect. I was a little nervous, a lot excited, and only had a slight idea as to what I was about to encounter. When I got there my world was turned upside down.
I was greeted by Shane and Laura as soon as I walked in the door, and throughout the weekend I can honestly say I was not just in the presence of greatness, but I was in the presence of two amazingly caring, strong and knowledgeable people. I have met very few people who are as dedicated to their sport (powerlifting) as the Sweatts, and their passion and want for success of those beyond themselves is indescribable. Of course they strive for greatness in their competitions and training, but something that radiated inside me was their innate ability to give to those around them.
Powerlifting isn't for everyone and people are going to be set in their ways, but I am a witness and testament to the true powers of looking outside one's sport to better the thing you want to be great at. Am I saying that because I like to bench and squat heavy bars I am going to win the CrossFit Games? Absolutely not, but I AM saying that it is OK to reach out of your comfort zone and try something different. It takes more than one thing to make a well-rounded athlete, and who doesn't want to exceed in multiple areas of not just CrossFit, but life?!
To say that I learned a lot over the past few days would be an understatement, but I am by no means an expert. All I am saying is that it was an honor to be educated by such amazingly successful people who want to share their success with others, so in-turn we can share that with all of you. I have an endless list of questions that remain unanswered, but for the time being I have a full list of things to bring back and share with all of you.
Oh yes, and thank you for all the Birthday love. You are all a blessing to me!
CFI athletes Al Montoya (New York Islander) and Mike Brown (Toronto Maple Leaf).
AL and Mike have been great supporters of CFI, and are just two of the results we have put out in our gym. They have been playing sports with and against each other their entire lives. They are always pushing each other to new levels and they are great friends. We are very proud of the success they have had throughout their careers and can't wait to see more.
Shane and Laura Sweatt
Coach Lk and I are learning a lot this weekend at the Westside power lifting cert. We can't wait to get back to show you our new tricks.
Register for the 2012 CrossFit Games Open...all the cool kids are doing it!
Hey guys, we know you've heard the chatter about the CrossFit Games Open coming up, and there are about 20+ of you signed up. We could not be more proud that you are all stepping up to the challenge to not just represent the gym, but to challenge yourself and to once again be a part of something truly amazing. These are the things that bring us closer together and really put your hard work and dedication to the test.
On that note, the Open starts in 6 days (Feb. 22) and we still would love for more of you to sign up! The 5 weeks of Open workouts are going to make Friday's at the gym SO much fun and we are looking forward to coaching and working out right besides you. We are in this together, so if you haven't signed up yet there is still time! You have absolutely nothing to lose and everything to gain, so get on over to the CrossFit Games 2012 Open page and register!!!
What does your best angry gorilla look like?! This month we will be focusing on the Deadlift. We will be getting down and into our best angry gorilla positions and working on every part of our deadlift, making sure our backs are strong and our hips are coming through at the top of our lift. Be careful, before you know it your kids will be beating their chests and asking for bananas!
WTF?! Gil Hedley: Fascia and stretching: The Fuzz Speech
We have all woken up and gone to put our feet on the floor, but our brain seems to have put our feet there a little faster than our bodies actually allow. We wake up feeling "stiff" or "tight", but this feeling we relate to is really being caused by a build-up of "fuzz" that we have accumulated overnight. This build-up causes the sliding surfaces of your muscles to become a little sticky and, well, not really slide so smoothly. I'm sure you're all wondering, "what is fuzz?" An easy way to envision fuzz (if you haven't already watched Gil Hedley's video above) is to think of a cobweb. This cobweb-like adhesive sticks between your tissue's surfaces and in one way or another, "glues" them together. This is a completely natural occurrence and it happens every night while we are sleeping. Whether we like it or not, we all have this build-up of fuzz, but it is how we choose to address it that determines its real, potentially long-term affects.
We have all felt stiff or tight, but prolonged negligence of your fuzz can lead to everything from poor positioning on your lifts and lack of efficiency and performance during a WOD, to a worst case scenario of a serious injury. There are a lot of things that cause fuzz to build up, but the primary cause is inflammation. Whether it is inflammation from a workout or a poor diet (systemic), you are prone to inflammation, but you are also the number one person who can control it and/or take control of it. This shouldn't freak you guys out, but it should make you more aware of WHY we devote so much time and focus on our mobility and warm-up, and why we talk a lot about an optimal, healthy diet (ditch the grains, gluten and refined sugars already, will you?!). So make that extra effort to get to class 5-10 minutes early and take care of that fuzz before it gets the best of you.
Even though many of us consider Valentine's Day another "Hallmark" holiday, I don't feel like there's any shame in using it to express the things in life that we love. Whether it be your family, your dog, your job...if you love it, why not share it? Be proud of the things in life that you love.
I am an Elementary Education major, a four-time collegiate National Champion and certified teacher. I love fitness and have found true passion in coaching the sport of CrossFit. I am an athlete and an educator, and CrossFit has helped me bring the best of both worlds together. For too long I was trying to convince myself to do something because it sounded good or simply because I liked it (or, maybe I liked the idea of it). Of all the things I have ever wanted to do, coaching CrossFit and being able to work with such amazing people is truly everything I could have ever asked for. I get to coach adults and children, expanding my knowledge while sharing what I know with every age group. There are no limits to what I can accomplish in this arena, and that's why I truly love what I do.
We can't guarantee the workouts will always be roses, but we do hope we can share how much we truly love CrossFit with all of you. We know you love what you do because we see your hard work and dedication every time you walk in the gym.
Some people say that I have a little rhythm, others say that it looks like I'm having a seizure on the dance floor (thanks mom). It doesn't matter because I love to do it. It makes me feel good, and it allows me to take a break from my life, and concentrate on something rather than work. I think it's an important part of life having hobbies. It allows us to enjoy life to the fullest. It provides me with some balance, and makes me more efficient in other areas of my life.
Being a CrossFit gym owner makes it difficult sometimes to find that balance, because I love what I do. Sometimes it is very difficult to draw that line between work and play. I use my love for dancing to take me away from my working life for just a night every other week. I have recently taken up salsa dancing. Hopefully all the critics will be fans soon... JK.
What do you like to do for FUN, not work, or CrossFit!
We have been talking about this for awhile, but it has come time to expand our CFI Kids' program, and we will now have the CrossFit Kids "Cubs" class! "Cubs" is a class designed specifically for kiddos between the ages of 3-5 and will be held (for starters!) on Thursday afternoons from 3:45pm-4:15pm. It is a little shorter than the regular CrossFit Kids class (ages 6-12) but will contain all the same skill work at a much more manageable level.
Like all of our kids' classes, the main priority of the CrossFit kids "Cubs" program is to have BIG fun. What exactly is BIG fun? By having Broad, Inclusive and General fun with our kids, we keep the principals of our regular CrossFit classes in line with our children, setting them up for success and honing in on their skills not only within the CrossFit community, but skills for life.
As Mikki Martin, the leading lady of CrossFit Kids Headquarters likes to say, "CrossFit Kids is not merely a scaled down version of CrossFit. It is entirely and absolutely CrossFit, geared and designed for a specific population, and the specific developmental needs of that population.”
If you would like more information about the CrossFit Kids program at CFI, please feel free to email us with your questions. We hope you are just as excited as we are about adding this class to our schedule!
As many of you may have realized, our CrossFit Impact family is continuing to grow. From new athletes just starting out in the Elements class to our Future Fire Breathers in the kids' class, our amazing community is expanding and we absolutely love it. Recent graduates of the Elements program are just starting out in their first weeks of WOD classes, and some of their faces may be new.
One of the key pieces that makes our gym so unique is the amount of camaraderie we have. We show great support for each other no matter what workout we're doing, and no one is ever left behind. With that being said, have you been introducing yourself to the new athletes at the gym? We know you may not see each other everyday, but these are the people you will be working with long-term...these are your new teammates!
We won't be quizzing you on knowing the names of every single person in your class, but we will be making sure introductions are being made, and handing out burpees to those who do not introduce themselves to new athletes in class...just kidding...but seriously. We may not have "the Name Game" built into our warm-ups, but taking five seconds to introduce yourself to someone new will take a lot less time than the burpees you will be doing if you choose to remain anonymous.
CFI coaches will be attending a coaching certification this weekend 2/18-2/19. We just wanted to give all the CFI athletes a heads up to the schedule change. (2/18) Saturday's classes are as followed; 7:00am Elements Class and a 8:00am WOD class. Sorry for any inconvenience that this might cause. Please plan your workout schedule in advance so that you do not miss a WOD for the week.
Our continuing education is a very important part of our job. We are constantly learning better ways to keep our athletes healthier, safer, and more effective. We love what we do, and the athletes that we work with everyday.
This month is February, and "love" is in the air! We're not talking about who you're going to be sending a Valentine to, but we do want to know what it it you absolutely love to do! There are a ton of things out there that Coach Carlos and myself love to do outside of coaching and working at the gym, but we want to know what it is that really makes your heart race.
Do you love to ski or snowboard? Play the piano? Go for long bike rides or surf? Whatever it is you enjoy doing, we want to know about it! This week, in addition to starting out with our pull-up unit, we will be talking about what you all enjoy doing outside of school and CrossFit, so come ready to share!
"Accuracy is the twin brother of honesty; inaccuracy, of dishonesty."
-Nathaniel Hawthorne
We are all competitors in one way or another. It's human nature to be competitive, and if we weren't we would find ourselves taking more steps backwards than forward. Having that want to be great is something that drives us and makes us the amazing individuals we are. We all want to be great and make strides and gains in our workouts, but when did we start sacrificing quality in our movements and integrity within ourselves to reach that end point faster? We didn't...
The CrossFit community is unique in that it provides each of us with the opportunity to come together and participate in a sport that is intense, yet fun. There are workouts that call for one to be intense, but never become so overwhelmed in the intensity that they lose sight of what they truly want their end result to be, which is long-term, constantly improving results. We are always aiming at ways to improve, so why would you cheat?
At CrossFit Impact, we have all come together to build an amazing family-like community. We have created a diverse, well-rounded team of athletes who share the same passion for the Sport of Fitness. Even though some workouts may call to be "scored" as an individual workout, at the end of that hour the fact remains the same; we are a team. The same people that you sweat, laugh, cry and sometimes even puke with, are the very people that help you get through each and every one of your WODs. When you cheat on your workout, not only are you lying to yourself, but you are being dishonest with all of the people who helped you push through that 20 minutes of hell. How does skipping reps become a measurable standard for your workouts long-term? It doesn't...
In less than 2 weeks the Open workouts will begin and you can bet we will be cracking down even more on your form and we will be counting your reps...every. single. one. You wouldn't go into work 30 minutes early to go on Facebook and say you were "working", so why would you skip reps on your met-con?
Coach Carl representing CFI at the CrossFit Games North-Central Regionals in 2011!
The registration for the 2012 CrossFit Games Open has officially opened. We want to see ALL of our members sign up, whether you come 2 times per week or 6. We want everyone participating in this year's CrossFit Games Open. It is a fun way for the gym to come together each week as a team. Believe me none of us are professional athletes even though some might think so. We had such a blast year with the 15 athletes that participated. We want all of the CFI athletes to have the same experience.
Here is the link for registration to the competition. Each workout will be hosted at the gym throughout the entire day on Friday. We will have a make up day for the athletes that were unable to make Friday's WOD. This competition will last for 6 weeks starting at the end of February.
Please let us know if you have any questions. We will be bugging you at the gym.
The registration for the 2012 CrossFit Games Open has officially opened. We want to see ALL of our members sign up, whether you come 2 times per week or 6. We want everyone participating in this year's CrossFit Games Open. It is a fun way for the gym to come together each week as a team. Believe me none of us are professional athletes even though some might think so. We had such a blast year with the 15 athletes that participated. We want all of the CFI athletes to have the same experience.
Here is the link for registration to the competition. Each workout will be hosted at the gym throughout the entire day on Friday. We will have a make up day for the athletes that were unable to make Friday's WOD. This competition will last for 6 weeks starting at the end of February.
Please let us know if you have any questions. We will be bugging you at the gym.
"A dream becomes a goal when action is taken toward its achievement."
-Bo Bennett
We all have areas in our lives we would like to improve upon. We tend to look at these areas as "flaws", but they are really just areas of opportunity; a new challenge waiting to be embraced. Some of us want to eat healthier, home cooked meals, some of us want to deadlift 400lbs., and some of us just want to take more initiative towards living longer, healthier, more fun lives. This is what makes the CrossFit community and our CrossFit Impact family so unbelievably special. Until I started CrossFit, I never really thought I would be able to make a true, real commitment to an optimal lifestyle that I would be able to maintain on my own.
Each and every day you get up you make a commitment to accomplishing something that day. Whether it's closing out a deal at work, helping your kids out with a project at school, or getting that first un-assisted pull-up, you made a commitment to something and you followed through with it, giving it everything all the way till the end. That's something special and that's something we truly value here at CrossFit Impact.
Everyday you set foot in the gym you are not only making a commitment to the coaches because you came to class, but you made a commitment to yourself and to your fellow athletes. You have a goal (or multiple goals!) and you're here to take one more step towards achieving it. I can't tell you how motivating and inspiring it is when an athlete does their first workout prescribed or sets a new PR on a lift. The excitement that radiates through the gym is a feeling that is shared by everyone, and it never gets old.
We are so proud of each and every one of you and we want nothing more than to be able to help you achieve those goals. Keep up the hard work and remember the things you fear the most are only areas of opportunity waiting for you to jump in and conquer them.
Carlos, Thanks for running a great program. The entire family is loving Crossfit! Even little Hailey, who used to say how hard it was in the beginning, now asks if there are more classes, all because you and Lindsey built up her confidence with encouraging comments about her squat (of course now she is rubbing it in Ethan's face). This is also the first time my wife and I have ever really shared an exercise experience, and it's been great; usually we're doing things on our own. The community at CFI is awesome. I stop by a box every time I travel, and though they are all great, none of them spends as much time on stretching and prehab as you do. Keep up the great work!
