Archive for February, 2012

Sam

Why are you here? Have you ever thought about that? I mean, seriously thought about it… Time and time again, people join a gym with the expectations of soon looking like Jillian Michaels or some guy off the cover of a Men’s Health magazine. I regret to inform you that for the majority of us, this will not happen. In order to look like these individuals, it takes a strict diet, well thought out programming and most importantly, a strong work ethic. Unfortunately, 90% of the population is not willing to do what it takes to acquire these traits. Sound harsh? Well, let’s face it, the truth hurts… If you are ok with getting up, coasting through your day, your job, your life, then who am I to try to change your mind? I used to find myself engulfed in conversation/arguments at a party or get togethers discussing the topic of fitness and how to get off the extra 10lbs that Sally has been carrying around since college. I give everyone the benefit of the doubt to start with, but then only later into our conversation I discover that Sally doesn’t really want to get the weight off, she just wants to talk about it… Now, with that being said, Sally wouldn’t mind getting off those extra pounds if I was to slide my hand in my pocket and pull out a magic bean for her to eat and miraculously shed fat. This is unfortunately the thought process of the majority of us. So, back to the original question, “why are you here?” Is it to get a “6 pack,” long and lean muscles like a genetically gifted Victoria Secret model, or is it to get better? How about we concentrate on the latter and let the chips fall where they may. I can assure that if you put you efforts in becoming a stronger, faster more fit individual, your body will be a direct reflection.

Bubba

Sam 

Remember that Kid’s Camp is today at 4pm!

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You will notice that the programming will change up just a bit for the next few weeks while the Open is going on. This will really only affect Wednesday’s WOD. Since the Open WOD will be done on Thursday, the notoriously feared Wednesday workout will be a little more chill. This will not only be good for those competing in the Open, but for people like Matt who always take Wednesday as a rest day and can’t get in on the chipper.

Video courtesy of WFXL Fox 31

Jason

Hey there everyone! I hope that you all are having a great weekend so far and you are staying dry. Let’s be ready to rock and roll next week with the dropping of the first CrossFit Open workout. Remember, we will do the competition WOD as a regular workout on Thursday so everyone can join in the fun! We will also be holding a make up on Saturday mornings at 10am, after the group WOD.

Jolie

With the CrossFit Open starting next week, please make sure that you get registered if you are planning on competing. Yes, this means you! If you have any questions or concerns, please ask! I would hate for you to miss out on being a part of something so big because you are uncertain about something.

Lj and Susan

Great job to everyone who came in yesterday and tackled “The Lion!” Mad props to Cristy and Bill for being the only people in the gym to finish the WOD Rx’d in under the 45 min time cap! Make sure that you all get in here today for some active recovery and mobility.

 

I sincerely hope that you all enjoyed your Valentine’s Day! Now its back to work! If you do not understand the “Mufasa” reference above, come in today to see what it’s all about.

 

 

 

JJ on Good Day

Happy Friday everyone! I hope that you all have a great and safe weekend. Good luck and safe travels to all that are competing in Woodstock at Garage Games One this weekend! The individuals will be competing Saturday while Sunday will belong to the Team competition! WCCF will be represented very well!

Video Courtesy of WFXL Fox 31

The video above talks about the importance of sit ups and how they need to be incorporated into your daily training regimen. Too many people get caught up in “6 pack abs” and less in the actual working of the “core” from the inside out. Don’t get me wrong, everyone wants a sexy waistline and a chiseled midsection however, the benefit of working the stability muscles around the spine is just as, if not MORE important! Remember, full range of motion is ALWAYS better! The cute little pulsing movements you see some guys doing in the gym now days need to stay in the pages of Men’s Health and should be replaced by full sit up movements. By incorporating a pad such, as an Ab Mat, will allow for even more range thus working even more muscle.

Jolie

It has been brought to my attention that the blue mats we use sometimes for doing sit ups have acquired a static charge. Please be careful with this new found energy. Remember, “with great power comes great responsibility…”

Joy

Well, here it is, the start of a new week! Most people look at Mondays as a bad thing, but I beg to differ. Monday is the beginning of a new work week, a new school week and a new workout week. Put everything that happened last week in the vault and let’s move forward. Rip off the rear view mirror, punch the gas, and  remember that the opportunities are endless and you can accomplish whatever it is you want this week.

Video courtesy of WFXL Fox 31

As we are well into the month of February, how are you doing with your New Year’s resolutions? Are you on task, have you slipped a little, did you set any goals at all? Well, there is no time like the present! If you have fallen of the wagon or just never got on, today is the day! Set a goal for yourself and go after it! Don’t make it too crazy and unattainable, but don’t make it easy either. Choose something that can be measured and documented and start today! If you need anything, we are here to help. As humans we will fall short on occasion, it is those of us that get up, dust ourselves off and continue to fight the good fight that will prevail and accomplish great things…

 

Oly

Checkout this video of a story done on one of our own! Oly is on his way to TV stardom, I guess now he is going to request a raise…

Em

If you plan on signing up for the 2012 Reebok CrossFit Games OPEN and have not yet done so, click here to get it going!

 

There is a lot of research on both humans and animals on the effects of caffeine, and there is often thoughts that too much is bad for us. There is no conclusive evidence to implicate caffeine consumption as being significantly harmful to health, but there still is controversy with this, as there is still some negative effects associated with caffeine consumption. Having some caffeine daily is ok, but using food and exercise strategies listed below, will certainly help in reducing fatigue and avoiding caffeine addiction.

Positive effects of our daily caffeine (coffee/tea) consumption.

Caffeine is a central nervous stimulant and can have some positive effects on the human body. Caffeine in low doses is thought to be associated with an improvement in sporting performance, increased alertness and reduction in fatigue potentially lifting a person’s mood. Coffee and tea also contain some antioxidants which have positive effects on heart health.

Negative effects of our daily caffeine (coffee/tea) consumption.

However, increased amounts of caffeine lead to dependency due to increased tolerance and hence the need for greater amounts to gain the same stimulatory benefits. Heavy users who have to go without can experience withdrawal symptoms such as headaches and fatigue. Too much caffeine can produce restlessness, nausea, sleep difficulties, upset stomach, increased urine production causing dehydration, and cardiac arrhythmias (irregular heartbeats). It has also been associated with elevated blood pressure in sensitive persons.

What is the “right” amount of coffee/tea to consume every day?

The recommendation for safe drinking levels is 500mg per day, less for those with heart conditions, elevated blood pressure, and pregnant women. The average cup of instant coffee contains between 80 and 100mg/cup. The stronger the coffee the more caffeine it contains. Tea usually has less caffeine than this, except if it is very strongly brewed.

Effect of Age on the effects of Caffeine Ingestion

There is no evidence that the effect of caffeine changes with age, except that the older you are, the more likely you will be to have high blood pressure and heart problems.

Alternates to caffeine

Caffeine is becoming more popular as well as easier to access with drive-through coffee shops and the proliferation of energy drinks. People often rely on caffeine to combat fatigue. The biggest problem with coffee consumption is that tolerance increases and then people become more reliant on it and require greater dosages to get the same effects – it becomes a negative spiral and an addictive habit.

Article by: Clare Wood

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Remember the CrossFit Open meeting here tonight at 6pm!