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The Importance of Rest and Recovery

April 20, 2018

by Coach Vanessa Dickens

When you work out, you’re essentially creating micro tears in your muscle. The act of breaking down those fibers can leave your muscles tender, sore and even difficult to move. Sometimes, that soreness may take a couple days to really hit you and you experience DOMS (delayed onset muscles soreness) So the next time muscle soreness strikes, here’s a few things you can do to speed up your recovery so you can hit it hard on your next WOD.

#1 Foam Roller

The foam roller is your friend. This simple and handy device can reduce muscle soreness, speed recovery, and it’s kinda fun. Taking a few minutes out of your day to roll out the knots in your muscles will help you train harder, perform better, and prevent injury. Here is a good starting routine for the foam roller. Make a pass or two over each group, pausing and taking deep breaths when you find a sore spot. Don’t overdo it, less is more here. Keep your attention on the experience in your muscles, breath, and mind.

foam roller

#2 Massage

Here is a great excuse to pamper yourself! Get at least an hour massage once a month, more if you are training 6+ days a week.

Pro-tip: after a workout is really the ticket to ultimate relaxation. Having a massage improves blood flow to sore muscle tissues, releasing micro-adhesions and encouraging muscle repair. Sometimes this can be painful but is an effective treatment if you can handle a little pain, which I know you can because you’re badass CrossFitters.

#3 Sleep

After pushing your body in the gym, you need time to reset and recover. Try to get at least seven hours of sleep each night. The body repairs itself at night, triggering important hormones that signal repair to muscle tissue. Lack of sleep decreases the hormonal response, meaning your recovery (and results) will be slower.

#4 Cool down

You may think, “Hell yeah! I’m finally done with this WOD!” and you just want to pack up and go home. But that’s not the best idea for your body. So always try to do a brief cooldown after each sweat session. Stretch the muscles you just exercised to improve blood flow and increase your range of motion. Try holding each static stretch for 30 to 60 seconds for maximum benefit.

cool down

Remember, you don’t get stronger in the gym, you get stronger during recovery and allowing your body to adapt to the stimulus. You don’t grow muscle in the gym or when you’re lifting the weight, you don’t build endurance when you’re hammering through a WOD, all that happens when you are resting. So recover around your training and all will be well!

resting

Filed Under: Coaches Corner

How to Have a Beach Body Year-Round

April 12, 2018

by Coach Aaron Hyatt

With summer right around the corner, there is typically one thing on most people’s minds with regards to their health and fitness: looking good for the beach or river or lake. This is the time of year that most people kick their fitness regimen in high gear as their planned summer trip is only a few months or weeks away. The idea of spending all summer outside in a body that you are not proud of can be a scary thought. I wanted to share a few tips to help you have a body you can be proud of. This article will look a lot like a previous article I wrote; if you missed out on your New Years goals, there is no better time to start than now. Ultimately, the best way to be ready for summer is to live a year-round lifestyle of health and fitness. These tips should not only be followed leading up to summer, but should be continued all year long.

weight loss

1. TRACK YOUR FOOD

One of the biggest issues I see with people is that they have no awareness of what they are eating. It has been proven food recollection is one of our worst memories, so it can be very easy to fall into the trap of not realizing how much you are eating. Quickly tell me what you ate for dinner two nights ago. I bet most of you have no idea what it was. Even if you do remember what you ate I bet you can not tell me how many calories the meal was and have no idea of the macronutrient breakdown. You will never be able to get a handle on what you are eating until you start tracking. There are plenty of apps out there available to us, but if technology is not your thing then write it down. Just the act of tracking will give you a much better idea of what you are taking in and will help you limit your portions, especially on the weekends.

2. DRINK MORE WATER

We all know we need to drink more water, but most people are walking around chronically dehydrated. When your body is dehydrated nothing works as it should. This greatly effects energy levels, digestion, metabolic rate, mood, and many other functions. A good starting point is to drink a glass of water right when you wake up. This will give you energy to start your day and make you more likely to drink water the rest of the day. I promise you that you will notice some major positive effects immediately by implementing this.

3. EAT VEGETABLES AT EVERY MEAL

Vegetables are some of the most important aspects of our diet and things that get vastly under eaten in modern society. There are too many benefits of vegetables to list them all, but a few that will impact weight loss are increased feeling of fullness (fiber rich foods), better gut health (improved nutrient intake, digestion, etc.), replace highly processed foods full of fat and sugar, and shore up micronutrient deficiencies (improve hormonal health, speed up metabolism, etc). Eat a wide variety of colors and types of veggies, and make sure to add at least a few handfuls at each meal. After only a few days of this you will notice a big difference. Also, I know that a lot of people have not developed a taste for vegetables because they have never eaten them. However, as you eat more of them you will start developing that taste. The trick is to get started.

4. EAT MORE PROTEIN

We talk about protein a lot because most people are not taking in near enough of it. Protein is what your body uses to build muscle, which is going to give your body the lean look that you are looking for as well as speed up your metabolism as you add more. If you are not tracking then you will most likely have no idea how much protein you are eating, so refer to point 1 on this. If you are doing a lot of strength training then you will want to get more protein. Your protein should mostly come from lean meats (chicken, fish, lean beef, turkey, etc.), but adding in a protein supplement (as long as it doesn’t have many ingredients), such as whey, once throughout the day might be a good idea to help you hit your goal. If you consistently get more protein then you should notice a big difference in how you feel throughout the day and your results in the gym should be better as well.

5. DO MORE STRENGTH TRAINING

Most people think that when they want to lose weight they should do more cardio. This can definitely help to put you in a calorie deficit, but a much better way is to do strength training. By doing strength training you will tear down your muscles, which will require a lot of energy (calories) to rebuild. You will also be building muscles that give you the toned look that most people are really looking for when they want to look good. Adding muscle will also increase your metabolism, because it costs more calories in a day to run a pound of muscle than it does a pound of fat. Add in some strength work a few times a week and you will really notice a difference in how you look and how quickly your body is able to burn fat.

6. BE CONSISTENT

Consistency is the key to all of this. You are not going to make much progress if you are good for a few days and then let yourself go every weekend. Here are a few things that might help you be more consistent:

  • Schedule your workouts in your weekly calendar. Put the day and time down on pen and paper (or in your phone’s calendar) and stick to those commitments. Shoot for at least 3 days a week but 4 or 5 is ideal. Make everything else work around these times. After a few weeks this will be habit and it will be very hard to miss.
  • Create a daily scorecard. Create a scorecard for all of the things you want to accomplish in the day (drink 100 oz of water, have 8 servings of vegetables, work out, track everything you eat and drink, eat 170 grams of protein, etc.) At the end of each day put a checkmark by each one you completed. I promise you that if you get in the habit of holding yourself accountable like this it will change your life.
  • Find an accountability partner. Find someone who has the same goals as you and hold each other accountable. Go to the gym at the same time every day. Check in with each other on your diet and nutrition. Be honest about your shortcomings and failures. Talk about your struggles. Be vulnerable with them. It will be much easier to keep going if you know you have someone doing it with you and you will probably develop and even closer relationship.
  • Get a coach. We all need a coach to help us in different aspects of our lives. If you are really serious about getting where you want to be then you should find someone who knows how to get you to where you want to be. If you follow these four steps then you should be well on your way to being consistent.

I hope these tips will help you on your weight loss journey. Remember, it is much easier to get your summer body ready if you have developed a lifestyle of health and fitness because you are always summer-ready! If you have not yet developed those habits then implement these steps and they will help you to get there. Making health and fitness a year-round goal is the best way to be ready for the summer and there is no better time to start than now.

Filed Under: Coaches Corner

Training for 2019 CrossFit Open Starts Now. What Are You Doing About It?

April 1, 2018

If you found yourself wishing the CrossFit® Open was over, mid-workout, you were not alone. It’s challenging. It’s hard. That being said, what truly makes the Open great is the hard stuff. The hard stuff is what we end up learning from. Conversely, the CrossFit® Open is also awesome. It brings us closer as a community, it pushes our limits and tests skills we’ve been working on all year.

What if you were to shift your perspective and refocus your mental energy? I’m here to remind you that progress isn’t made without putting in the work. Hard work. Because in the end, the only thing that ‘sabotages’ our Open performances isn’t Dave Castro, the new movement standards, or the workouts – it’s ourselves.

Here are four lessons we can learn from, moving forward:

1. The Open is a great reminder: control what you can control and forget about the rest.

Can you control what the workout is going to be? No. Can you control how much you’ve practiced each movement the previous 12 months, your attitude going into workouts, and the reaction you have when you face adversity? Yes. And that’s a much better use of your energy.

2. Last minute learning = hitting the panic button

It happens every year. Dave announces a movement like double unders, muscle ups, or some other high-skill movement during the Open, and the procrastinators panic. Sure you can get your first [enter gymnastics movement here] during the Open without preparing for it, it’s possible. But you shouldn’t expect success if you haven’t been practicing, drilling yourself, breaking down the movement, and doing the work. On that same note, you shouldn’t make a scene if your failure to prepare leaves you with failed reps and a lackluster score on the leaderboard. Instead, own your lack of preparation and get back to the drawing board.

3. You can’t hide from movements you hate

There are athletes at gyms around the world who hide from certain types of workouts, or even particular movements. Maybe you’re reading this and thinking, “crap that’s me!” The CrossFit Open exposes athletes like this with stunning accuracy – myself included. in the Open, you don’t get to cherry pick. You can’t hide from your weaknesses. Starting this year, it’s time to grind through it. Don’t let your weaknesses get to you. You’re a badass, you do CrossFit; who gives a crap if you think you “look stupid” while struggling through those double unders you hate? This is the year to put in the work. And once the dust of the Open has settled (like now) take time to make a game plan for how to fix those weaknesses.

4. Dave Castro’s job isn’t to coddle your ego, it’s to transform it.

Raise your hand if the mention of handstand push-ups still makes you want to cry a little bit (raises hand). A lot of interesting commentary surfaced the week after 18.4 came to a close – this is a good read if you haven’t already seen it. Did the new standard suck? Of course it did. But remember, CrossFit is supposed to be hard! Handstand push-ups are no exception. It’s the challenge of it – both mentally and physically – that actually leads to true growth and transformation. The new standards were set for that very reason… to challenge us, the quality of reps, and to perform the movement in a safer manner. So let’s stop wallowing and carrying about how Dave Castro was mean and shift our mindset. Bottom line: be humbled and happy any weaknesses were exposed. That should be your motivation for something to achieve. You have a year to work on them.

In closing, training for the 2019 Open starts now. What are you going to do about it? The Open teaches us as much about our character as it does our physical abilities. And that’s awesome! We’re exercising for fun, learning new things, and spending time with good friends. How incredible is that? If you’re ready to crush your weaknesses, let your coaches know what you’ll be working on. If you need help with a specific movement, let us know… we’re here for you! April means it’s time to update the goal board with new 3-month goals. Be sure to add your name and set a goal or update your new 3-month goal!

—Coach Chris

Filed Under: Coaches Corner

18.5 CrossFit® Open Workout

March 23, 2018

18.5 is here, and it’s officially the final workout of the 2018 CrossFit® Open. How are you feeling – relieved, sad, excited? All three?

In case you missed it, our final workout was decided last night by the CrossFit® community via an online social media vote. Dave Castro gave us all 2 hours to vote between 3 workouts, and the majority landed on 11.6 – also known as 12.5 – now known as 18.5.

CrossFit Open WOD 18.5

Rx
7 Min AMRAP
3-6-9-12-15-18-…

Thrusters (100/65)
C2B Pull-ups

Scaled
7 Min AMRAP
3-6-9-12-15-18-…

Thrusters (65/45)
Jumping Chin Over Bar Pull-ups

Masters
7 Min AMRA
3-6-9-12-15-18-…

Thrusters*
C2B / COB Pull-ups*
*Dependent on age group

For a movement standards guide, please visit games.crossfit.com

Yep, there’s no escaping thrusters when it comes to the Open (however, it looks like we dodged wall balls this year – woohoo!). This week is another sprint style workout. Even though it’s short, there’s still plenty of strategy and consideration that should be taken into account beforehand.
Notes

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 chest-to-bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.

The athlete’s score will be the total number of repetitions completed before the time cap expires.

For the workout description, leaderboard, video submission standards, and to submit your scores, visit games.crossfit.com

Filed Under: Events

Consistency Before Intensity

March 20, 2018

consistency

by Coach Aaron Hyatt

I relish the feeling of using all my strength and power until I’m spent but regularly training at that intensity is a mistake. As has been said before, “training to failure (all the time) is failing to train”.

I was introduced to CrossFit in late 2011. Like most, I was skeptical that a short-duration, high-intensity protocol could offer significant benefits. I finally committed in November of 2011 and went full steam ahead. I was ecstatic. After a couple weeks of regularly attending classes, I felt like Superman. Whether it was the peak heart rates I achieved or the neuroendocrine response, I felt stronger, faster, better, and more confident in my abilities than at any other time in my life. And the joy of a newfound physical and psychological power made me go harder and faster still.

Although cautioned otherwise, I started doing two CrossFit workouts a day, sometimes along with a session of olympic weightlifting. After all, if a little is good, then a lot is better, right?

In retrospect, my obsessive approach seems quite silly and an obvious mistake. But even now, despite my passing on the caution that I received, I see friends new to CrossFit doing the same thing I did. The benefits of CrossFit are significant, and when those benefits come from such a small investment in time, the money-for-nothing proposition is, for most, too good to pass up.

As a result of my mistakes, I have come up with three rules all newcomers to CrossFit can benefit from.

  1. Focus on the volume of work prescribed, not on the loads. The WOD (workout of the day) is designed for the fittest of the fit. Unless you’ve been doing CrossFit for years—or unless your genetic code has something mine doesn’t—I suggest making reps a higher priority than loads. The cardiorespiratory stimulus of completing the prescribed reps at a reduced load seems to be equivalent to or greater than that of taking the significant extra time and rest to get through too-heavy loads, and this strategy leaves something in the tank, which is essential for healthy, long-term training. For example, “Diane” consists of 21-, 15-, and 9-rep rounds of 225-pound deadlifts and handstand push- ups. I recommend disregarding “225-pound” and “handstand” if they feel unmanageable and instead choosing loads that allow you to complete the workout, whether in complete sets or reasonably broken ones. Note: “Handstand” in this case is essentially a load designation. Piked [inverted and bent at the waist], feet-raised [toward a handstand], standard [horizontal], and feet-lowered [as in upward-facing stair push-ups] are all legitimate ways to scale push- up loads.
  2. Use speed as an intensifier before weight. Once a personalized WOD has been achieved, I make a faster result my goal, rather than an increase in weight, on subsequent performances of that WOD. I find it much more rewarding to shave seconds than to struggle under more plates. Subsequently, faster times increase my motivation for each workout. The thought “my work-to-weight ratio is higher” is a better motivator than “I’m not as strong as I want to be.” (However, this is a personal bias. Focus on weight if that’s where your priorities lie.)
  3. Most importantly, low motivation does not necessarily mean you’re lazy. Lowered motivation may be your body’s way of recruiting your emotions as a messenger that it needs a break. I know most CrossFitters are action-oriented people, so a day or two of sloth or lethargy may not mean you’re a slacker. It could be precisely the necessary WOD for you. When I can ignore my ambition and listen to my body on days like this, I often discover that “yeah, my legs are pretty heavy” or “man, it hurts just to lift a can of La Croix.” Best of all, a few extra rest days mixed into a full workout schedule often brings the snap back. It could be the difference between a workout that is a chore and one that sets a new personal record.

Now that I’ve committed to the process rather than the result and can be consistent in my workouts, my training is more effective and even more enjoyable. My gains are slower in the short term, but over a longer timeline, they are far greater due to my ability to be consistent.

Coach Glassman issued the warning in an issue of the CrossFit Journal: “We have counseled in ‘Getting Started’ and repeatedly elsewhere that the WOD is designed to exceed the capacities of the world’s fittest humans and starting CrossFit by throwing yourself at the WOD 100% will result in devastating failure. We’ve recommended that anyone attempting CrossFit first get through a month of ‘going through the motions’ before diving in with full intensity—establish consistency before intensity. Countless badasses from sporting and special operations communities, long regarded as bulletproof, have been burned at the stake of ego and intensity.”

Placing consistency before intensity will prevent burnout and injury every time.

Filed Under: Coaches Corner

18.4 CrossFit® Open Workout

March 15, 2018

This week we have a benchmark workout (Diane) with a little extra frosting on top… if you can get there.

CrossFit® Open 18.4: The Workout

Rx (For Time, 9 Min Cap,  21-15-9)

  • Deadlifts (225/155)
  • HSPU
  • 21-15-9
  • Deadlifts (315/205)
  • Handstand Walk (50’)

Scaled (For Time, 9 Min Cap, 21-15-9)

  • Deadlifts (135/95)
  • HRPU
  • 21-15-9
  • Deadlifts (185/135)
  • Bear Crawl (50’)

Masters (For Time, 9 Min Cap, 21-15-9)

  • Deadlifts (*/*)
  • HSPU / HRPU / Push Press *
  • 21-15-9
  • Deadlifts (*/*)
  • HSW / HSPU* (50’)

*Dependent on age group

To read the complete standards, please visit games.crossfit.com/workouts/open/2018/4

For this workout, I highly stress the importance of safety first. Be realistic about your ability and act accordingly. In the past, I’ve suggested that some athletes should go “RX’d” at all costs, but for this one I’m only suggesting RX if you’re able to move the deadlift and HSPU safely and effectively.

With that being said, a solid warm-up is absolutely crucial for 18.4.

CrossFit® Open 18.4 – Strategy

  • Pacing is dependent on your abilities for the second part of the WOD.
    • If there’s absolutely no way that you’ll be lifting the 315/205 barbell after Diane is done, then try your best to hit a new Diane PR in order to help your tiebreak score.
    • If you have a reasonable shot at making it deep into the second part of the WOD, smooth and steady will win the race. Don’t crush Diane and then crash and burn afterwards
  • Scaling is suggested for many athletes. These weights are big and intimidating. Please consider your safety first.
  • If you have nagging back/neck injuries – scale it. It’s easy to get caught up in the rah-rah atmosphere this time of year. Be realistic about your ability and act accordingly.
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Filed Under: Events

18.3 CrossFit® Open Workout

March 9, 2018

18.3 is here! Get your movements right so you don’t waste any unnecessary time and energy on no reps. Follow the CrossFit Open Workout 18.3 movement standards precisely if you want to complete the WOD properly and have your score validated. Here is the strategy guide, movement standards and scorecard, worth reviewing before you get started.

2018 CrossFit Open 18.3

Rx
2 RFT: 14 Min Cap

100 DU
20 OHS (115/80)
100 DU
12 RMU
100 DU
20 DB Snatch (50/35)
100 DU
12 BMU

Scaled
2 RFT: 14 Min Cap

100 SU
20 OHS (45/35)
100 SU
12 Chin Over Bar Pull Ups
100 SU
20 DB Snatch (35/20)
100 SU
12 Chin Over Bar Pull Ups

Masters
2 RFT: 14 Min Cap

100 DU
20 OHS (*/*)
100 DU
12 RMU/C2B pull-ups*
100 DU
20 DB Snatch (*/*)
100 DU
12 BMU/C2B pull-ups*

*Depends on age group

The following text is from CrossFit Inc:

NOTES

This workout begins with the barbell and dumbbell on the floor, and the athlete standing tall with a jump rope in hand. After the call of “3, 2, 1 … go,” the athlete will have 14 minutes to complete 2 rounds of 100 double-unders, 20 overhead squats, 100 double-unders, 12 ring muscle-ups, 100 double-unders, 20 dumbbell snatches, 100 double-unders and 12 bar muscle-ups.

This workout is over when the athlete completes all the required work prior to 14 minutes or the 14-minute time cap expires. The athlete’s score is the time it takes to complete the workout or the number of repetitions completed up to the cutoff time.

TIEBREAK

This workout includes a tiebreak. If all 928 reps are completed prior to the 14-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of every set of 100 double-unders. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of double-unders. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Filed Under: Events

Tips for Tackling 18.2

March 2, 2018

by Coach Vanessa Dickens

Have fun with 18.2/18.2a, I challenge you to push a little pass your comfort zone. Pace the first 6 rounds, start a touch slower than you would normally, these burpees are going to catch up to you, lactic acid will cause a bit of burning in those legs. Find a comfortable way for YOU to hold the dumbbells, try your best to maintain form on your squats, chest up, weight in heels. This will allow you to control your breathing, conserve energy and protect that back—which might be burning due to the volume of burpees.

As for the burpees, this is not the time to try a new technique. Figure out a rhythm and style that works for you. I’m a big fan of landing legs wide on the jump back and then pivoting when I jump over the bar, that way I’m facing it on the other side. Here you want to be smart and conserve your energy. Burpees are tough, but you can make them a bit smoother and dare I say, fun!

At 8 rounds you’re halfway there. This is the time to dig deep and grind them out. A great goal is to finish under 10 minutes, that way you have a bit of rest before hitting those cleans. It’s okay if you miss your first lift or if it feels less than perfect, your body is in a bit of shock. Push hard, you got this. Remember, others can load your bar. Take advantage of this to compose yourself, shake out your arms and legs, and get after it.

Warming up: play around with lighter dumbbells, figure out your most comfortable front rack position. Build up to about your 60 percent of your current 1-rep and go over a touch, maybe 5,10lbs You know your body, choose what’s right for you! Here, we want to try to mimic how those cleans are going to feel in the workout. And when you get to the cleans, they are going to feel heavier, legs are jello, lungs are burning.

Most of all have fun, enjoy the journey, feed off the magic that happens when you are pushing and playing next to your friends. We’re all in this together!

Filed Under: Coaches Corner

18.2 Nutrition Tips from Coach Jenn

March 2, 2018

Woot woot here comes 18.2 🙌🏼

Looking forward to throwing down with you all tonight 💪🏼😁

Here we go!

**Get those extra carbs in if you didn’t already! 25-50g today.

**No fats within 5 hours of the WOD and front load your daily carbs before the WOD.

**Make your post workout shake with highly branched cyclic dextrin in it and SIP on it during rest between squats/burpees and the clean.

**This workout is super taxing so take carbs up in that post workout shake. If you usually go 1:1 protein to carb ratio, go 1:2 and add extra carbs in your post workout meal too.

**So basically, carbs, carbs, carbs….

Please post any question comments concerns!

—Coach Jenn

Filed Under: Coaches Corner

18.2 CrossFit® Open Workout

March 2, 2018

Two down, three to go! How’s everyone feeling? If this is your first Open and you have any questions or concerns, please talk to a Paramount coach prior to starting your 18.2 workout. Unlike last week, this is a shorter workout, which means we have much less room for error.

Rx

FOR TIME: 12 MIN CAP
1/1, 2/2, 3/3 – up to – 10/10
– DB Squat (50s / 35s)
– Bar-Facing Burpees
18.2a – 1RM clean (in remaining time)

Scaled

FOR TIME: 12 MIN CAP
1/1, 2/2, 3/3 – up to – 10/10
– DB Squat (35s / 20s)
– Bar-Facing Burpees
18.2a – 1RM clean (in remaining time)

Masters

FOR TIME: 12 MIN CAP
1/1, 2/2, 3/3 – up to – 10/10
– DB Squat (* / *)
– Bar-Facing Burpees
18.2a – 1RM clean  (in remaining time)
* Dependent on age group

Note: If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.

Details for workout, variations, equipment, and movement standards can be found here.

18.2 CrossFit Open Workout

THE DETAILS

Prior to starting the workout, the athlete will need to set up a barbell, with standard plates, to jump over during the burpees. This workout begins with the dumbbells resting on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may lift the dumbbells to the shoulders and perform 1 squat. The athlete will then return the dumbbells to the floor and complete 1 bar-facing burpee. He or she will then complete 2 dumbbell squats and 2 bar-facing burpees, 3 and 3, etc. This portion of the workout is over when the athlete lands with two feet on the opposite side of the barbell after the final burpee, or when the clock reaches 12 minutes.

If the athlete completes all the squats and burpees before the 12-minute cap, he or she will use the remaining time to complete Workout 18.2a, a 1-rep-max clean. The clean must be performed with a barbell, and the plates must be secured with collars. The athlete may complete as many attempts as he or she likes until the time cap is up but will only receive credit for the heaviest successful lift. Plates smaller than 1⁄2 lb. may not be used, and the minimum weight increase will be 1 pound. The athlete may receive assistance from other people to load the barbell between lifts. Each athlete may use only one barbell for 18.2 and 18.2a, and male athletes must use a 45-lb. (20-kg) barbell.

The athlete’s score for 18.2 will be the total time it takes to complete all 110 reps or the number of reps completed at the end of 12 minutes. The athlete’s score for 18.2a will be the heaviest weight successfully cleaned, in pounds. If the athlete does not complete the squats and burpees in less than 12 minutes, he or she will not log a score for 18.2a.

Note: If an athlete chooses to scale 18.2, he or she will also have a scaled 18.2a score. An athlete who completes 18.2 as prescribed and fails to complete a lift will be ranked higher on the Leaderboard for both 18.2 and 18.2a than athletes who scale 18.2.

TIEBREAK
There is no tiebreak for Workout 18.2. However, the scoring for Workout 18.2a does include a tiebreak. In the case where two athletes clean the same amount on 18.2a, their times on 18.2 will serve as the tiebreak, and the athlete with the faster time on 18.2 will be ranked higher on 18.2a. Ties will not be broken for athletes who did not complete a lift.

Filed Under: Events

Monday Funday with Mountlake Terrace High School P.E. Class

February 26, 2018

This semester’s cross-training class at Mountlake Terrace High School is huge. This is our 4th straight semester of hosting the P.E. class for weekly workouts at Paramount to introduce them to CrossFit. This class has a handful of returning kids who enjoyed the class enough to repeat! Thank you Marci Mahler for showing your students what other fitness options are available.

MLTHS P.E. class

Filed Under: Member Spotlight

18.1 Nutrition Tips from Coach Jenn

February 24, 2018

I know a lot of you will be participating in the Open, so here are some helpful tips:

  1. Don’t start anything new. Today is NOT the day to try a new pre-workout. Today is NOT the day to change up your food. Just keep doing what you’ve been doing.
  2. Make sure you have a carb/protein meal 90-120 minutes before go time.
  3. Have a post workout shake of carbs and protein. If you normally do a 1:1, do a 2:1. If you normally don’t do anything, do a 1:1 and make sure you schedule sometime to talk to me about why this is so important 😉
  4. Last, but not least, have fun! Know that you are stronger than you think and go out there and crush it!! Enjoy the workout and enjoy the community you’re doing it with. 💪🏼

—Coach Jenn Marker

 

Filed Under: Coaches Corner

18.1 CrossFit® Open Workout

February 23, 2018

Where grassroots meets greatness: compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin.

2018 CrossFit Open 18:1

And so it has begun. The 2018 CrossFit Open is underway, and CrossFit Games Director Dave Castro has started off the competition on an exciting foot. Open Workout 18.1 is an AMRAP triplet.

This workout begins with the athlete standing on the floor under the pull-up bar. After the call of “3, 2, 1… go,” the athlete may jump up and perform toes-to-bars. After 8 reps are complete, the athlete will move to the dumbbell for hang clean and jerks. The athlete must complete 5 clean and jerks on one arm, then 5 on the other arm. He or she will then move to the rower and pull 14 calories (12 for women). The monitor must read 14 calories (12 for women) before the athlete can unstrap and move to the pull-up bar for the next round.

18.1 … 20 minute AMRAP 

Rx

  • 8 Toes To Bar
  • 10 HPC → OH w/ DB (50/35)
  • Calorie Row (14/12)

Scaled

  • 8 Hanging Knee Raise
  • 10 HPC → OH w/ DB (35/20)
  • Calorie Row (14/12)

Masters

  • 8 TTB / Hanging Knee Raise*
  • 10 HPC → OH w/ DB (*)
  • Calorie Row (14/12)

(*Dependent on age group)

Details for variations and equipment can be found here.

The athlete’s score will be the total number of repetitions completed within the 20-minute time cap. Each calorie completed on the row will be equal to 1 rep.

Athletes registered for the Open will have until Monday at 5pm PST to submit their scores online.

Don’t forget about Friday Night Lights, see you there!!

CrossFit Open


Interested in watching the rest of this year’s CrossFit Open announcements live every Thursday evening throughout the Open?

There are two ways you can watch each announcement go down: first, you can head to the official Facebook page of the Reebok CrossFit Games where Castro’s announcements will be streamed on Facebook Live. If you have a smart TV like an Apple, Android, or Amazon Fire, you can watch the events on the Facebook video app.

For those of you who have trouble streaming announcements on Facebook Live, you can head over to Games.CrossFit.com and watch the announcement there.

Filed Under: Events

Do The Open…Why Not!? 

February 9, 2018

by Coach Vanessa Dickens

The Crossfit Open is an online, five-week event, with five workouts announced on Thursdays and you have until Monday to complete the workout and submit your score.

Even if you cannot do the exact prescribed weight or you feel your gymnastics skills aren’t up to par for any or most of the Open workouts, you will most likely surprise yourself with what you are able to accomplish. The Open is about calling on the best in yourself no matter your current level. You are physically stronger than your mind lets you believe. Now it’s time to prove it! Plus with the scaled division, there are really no reasons not to sign up!

CrossFit Open

Still not sold on the idea?

Well, let’s take a minute to reflect, I’m sure some of you may have competed as kids whether during sports or just racing siblings to the car. Some of you may have competed in college. As we grow up sometimes we often feel like we need to retire that side of us. Even if we compete for jobs and accounts and other “grown up” things, but more often than not, we have forgotten the adrenaline rush that comes from competing. Even if you don’t think your a competitive person there is something magical about putting yourself on the line that sparks inspiration.

During the Open workouts, you get a opportunity to do the same exact workouts as the best of the best! If you are a fan of the top CrossFit athletes, it’s exciting to match your stats to theirs. The progression of CrossFit has grown leaps and bounds. Seeing their scores at the top of the leaderboard only deepens your appreciation for their dedication, skill, and strength.

At Paramount, we have Friday Night Lights during the Open workouts. All friends and family are invited to come to the big show  to dance, cheer, scream! On a technical note, we assign heats, print score sheets, have judges. But most importantly, we keep it fun! This is about our community; the bonds we create during competition makes it feel like we’re going to battle together. We’re all nervous, but we know that we are willing to give it our all! So be open to exploring the best you have to offer right now, in this moment.

Have fun and get ready for Open Season!

“If there is anyone out there with self doubt, I can promise you it’s a fun 5-week experience! Last year at this time I was coming off of the gym’s introductory fitness challenge and was brand new to CrossFit. I registered for the scaled work outs in the Open and had a blast! We may not be Tia Clair Toomey or Mat Fraser, but you will bring the best version of yourself on the floor and that’s one of the most invigorating feeling in the world! If I can’t convince you, check out the documentary “Fittest on Earth” on Netflix. If that doesn’t pump you up, I don’t know what else will.”

—Maria Eggers, Paramount member

Filed Under: Coaches Corner

Why Keeping a Workout Log Is Important

February 5, 2018

by Coach Aaron Hyatt

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. This is why we ask you to record your times and weights after a workout. The Triib app is a great resource for this, or you can even use a notebook and pen.

We all, hopefully, 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 adding our score on the board or computer.

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.

What follows are just 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.

workout log

Injury Diagnosis and Treatment

The most pragmatic reason for keeping a detailed training log is to identify the root cause of a particular injury. While acute injuries leave little doubt as to their cause, most injuries happen over time and are an accumulation of many different types of stressors. These chronic injuries also happen to be the most difficult to diagnose, as well as the most troublesome from which to recover.

Imagine for a moment visiting your physician or therapist with a detailed history of things like specific increases in your training volume, stretching and mobility practices, how much you have added to your squat, and notes on days when a specific movement bothered you. How much more helpful to diagnosis and subsequent recovery would this be than simply telling him or her, “My knee hurts”?

As you progress toward recovery, the training log will continue its usefulness by providing information on what movements aggravate your injury and what movements aid the rehabilitation. The log can also help us learn from our training history so we do not repeat the same errors that caused the injury.

Quick tip:

  • Add in the notes section if anything hurt or didn’t feel quite right before, during or after training. It can end up being an important clue should you sustain an injury, no matter how insignificant it might feel at the time.

Setting PRs

Think of the last time all your training just clicked. Looking back at a training log can provide insight into more than just what program you were following, WOD times and the amount of weight lifted. Keeping track of details like overall training time, eating habits, mobility, recovery and weekly training volume will provide just a few metrics that can give you insight into the ideal conditions for maximizing your progress.

With so many variables having the potential to affect your success, a training log provides a great way to isolate and track PRs and provide guidance for replicating what works for you.

Quick tips:

  • Keep a month or longer “at a glance” page where you simply plan and track your training at a high level (days on and off, strength vs. met-con, time domains, etc.).
  • Note how you perform when you train at a different time of day than usual.
  • As an alternative to keeping a detailed food journal, record a simple numeric rating of your daily eating habits. For example, give yourself a 5 if you ate clean all day.

Celebrating Success

For those of us not at the top of the Games leaderboard or members of our box’s elite, it’s sometime easy to lose sight of progress made. A 185-lb. back squat may not be impressive when compared to some of the monsters in the CrossFit community until you look back and recognize you were squatting 100 lb. just a few short months ago.

Formally recognizing and celebrating personal accomplishments like these is how you stay motivated in the long term and continue to progress and grow. This is part of the reason why we keep a PR board and goal board.

Quick tips:

  • Track progress on specific movements and WODs on a separate page so you can easily view long-term progress and trends on how you are progressing each time you tackle them.
  • Make a point of logging and celebrating achievements on a monthly, quarterly and annual basis.

Goal Setting

Ben Smith, a high level games athlete, used to keep a piece of paper pinned to his garage wall that listed his goals. Ben would cross off  each accomplishment as he achieved them, one by one, until eventually he was Crossfit Games Champion.

What do you think has more to do with Ben’s success: an incredible work ethic or that piece of paper on the wall? The answer is both. The act of writing down his goals made them real and immediately increased the probability he would reach them. Success in CrossFit—or anything, for that matter—is about doing a bunch of small things consistently over a long period of time. Keeping your goals at the forefront and highlighting details of progress toward these goals are powerful motivators.

Quick tips:

  • Set specific and measurable goals with a target date (e.g., “Add 50 lb. to deadlift by Aug. 31”).
  • Dedicate a page in your journal for major performance goals and make a habit of reviewing them frequently.
  • Schedule a specific day at three-, six-, nine- and 12-month intervals to review these goals, close the loop and ensure accountability.

Planning

Many people use a training log as a place to record and track workouts. It also can serve as a convenient planning tool. Scheduling in advance days to train and days to work on your weaknesses are two uses that come to mind. Using your training log as a short- and long-term planner will help establish a consistent and purposeful approach to doing all the little things right. Scheduling your training time in advance will also protect that time when other competing demands arise.

Quick tips:

  • Schedule blocks of time a week in advance for your CrossFit training.
  • Take into account any upcoming events or demands that might represent conflicts and plan training around them.
  • Schedule specific days in advance for skill training, as well as the specifics of what you will do on those days (e.g., 3 sets of 10 handstand push-up progressions on Tuesdays and Thursdays).
  • Schedule recovery days in advance to avoid the temptation of squeezing in an extra WOD.

Accountability

One of the most notable benefits of being involved with Paramount is the accountability membership demands. The combination of a coach and fellow CrossFitters being invested in your success makes it impossible to hide in the shadows and provides an extra push. While certainly no substitute for those things, a training log can provide some measure of accountability.

Benchmarking and recording your fitness level and formally scheduling frequent re-tests and recording results will provide an objective evaluation of your fitness over time. The training log also effectively shines a light on your performances, whether good or bad.

Quick tips:

  • Create and record an initial benchmark.
  • Schedule a re-test quarterly.
  • Track all results on a single page.

What Now?

I doubt anything presented here is anything completely new to you that you probably didn’t already. However, I do hope it gets you thinking about how an extra few minutes and a simple pen and paper can help you achieve your goals of fitness. The benefits I’ve outlined above are just a few things that reinforce the value of recording more than just your WOD time on the whiteboard. What we ultimately get from the data we record is as unique and personal as the reasons why we all CrossFit.

If you are driven and motivated by data, then spending a few minutes a day with your training log can provide as much rich and relevant personal data as you can put in it. Like anything, I recommend starting small; for many of you, that will be simply writing something down. As keeping the log becomes more of a habit, begin to record more variables like warm-ups, mobility and skill work. Over time, you’ll realize what extra information is important for you to record, how to use it to set goals and stay accountable, and what impact it will ultimately have on your progress.

Filed Under: Coaches Corner

Why You Should Participate in the CrossFit Open

February 1, 2018

by Head Coach Christopher Douglas

The CrossFit Open is right around the corner. Are you registered? Are you ready? If you could use a bit of extra help, sign up for 1:1 personal training sessions. And don’t forget, you can always put in extra practice time during Open Gym!

But Coach, what if I’m new to CrossFit?

Participating in your first CrossFit Games Open is the ultimate learning experience, and the scaled division makes the competition especially inviting for novice CrossFitters. Beginners to CrossFit should relish in the fact that they can’t check the leaderboard for their scores from past years. For this one year, ignorance is bliss. Work hard, have fun, and learn what the Open is all about because you only have one first time. Here are five ways to make the most of your experience.

Who should sign up for the Open?

You should! Everyone who does CrossFit should sign up for the Open. Not only is it a fun experience, but the Open will push you outside of your comfort zone in ways that you really don’t expect.  Sure, CrossFit already does that, but with the Open it’s different.  It’s a chance to compete with hundreds of thousands of folks around the country and see not only how you stack up against them, but by registering year after year you can see how you stack up against yourself.

Now go here to read an excellent explanation of the CrossFit Open and click the big blue button to see the schedule, then click on the big red button to register if you haven’t already signed up. We’re in this together, let’s do it!!

—Coach Chris
#intheopen #paramountsc

paramount fun

Filed Under: Coaches Corner

Nutrition Coaching with Jenn Marker

January 31, 2018

Meet Jenn Marker, Paramount’s new nutrition coach. Welcome to the Paramount family Jenn!

What is Nutrition Coaching?

Jenn Marke, nutrition coach
Jenn Marker, L-1 Nutrition Coach, L-1 Mindset Specialist,
L-1 Hormone Specialist, AFAA -CPT, Crossfit L-1

Nutrition is generally the missing link to any fitness program as you can’t out-train a bad diet. Nutrition coaching will help connect the dots so that you can finally achieve those goals you’ve been working so hard for.

Nutrition coaching offers an individualized macro-approach to nutrition to create a sustainable and healthy relationship between your goals and the food you consume, prioritizing the importance of quality and quantity as well as the education behind why you’re doing what you’re doing.

In the end our goal is to create a maintainable healthy lifestyle. This is not a temporary fix or diet.

Wouldn’t you like to be in the best health of your life?

What does nutrition coaching involve?

You’ll track your food by weighing, measuring, and recording it in a food tracking app.

We’ll have check-in phone calls to answer questions and evaluate progress and next steps.

We will also monitor your biofeedback to make sure your body is responding appropriately to your food creating a healthy body for whatever your goals may be.

Filed Under: Paramount News

Ten Steps To Being Strong and Lean In 2018

January 22, 2018

by Coach Aaron Hyatt

We are now a few weeks into 2018. How are you progressing towards your 3-month goals, your year-long goals? Many of you have goals related to specific movements or accomplishments in the gym. Quite a few of you have goals related to getting stronger, getting leaner, or maybe both. We all would love to accomplish our goals but, what I will tell you is, the “easiest” ways to help yourself are the ones you are consistently overlooking. Do not assume the only way to washboard abs is through the hardest of work and the Instagram highlights. In fact, most of the things on this list can’t fit into your 1-minute Instagram window or even be placed into your story, but they will get you leaner and stronger in 2018. Read and apply!

  1. Sleep more.
    Okay, there is a reason this is number 1! It is literally what will dictate your hormones the greatest outside of you taking anabolic steroids of some sort. Nothing is more anabolic than sleep. So how can this work for you? I got it, go to bed earlier. Simple. It is not sexy, it is not fun, you may need to pass on your Netflix obsession until the weekend, but it will be worth it. Trust me. Aim for a solid 7 is what I tell most people who ask. If you can get more, then please do so, more will only help the training athlete.
  2. Eat whole foods.
    Again, another one that is not the fun part. This isn’t slamming heavy weights and posting to Instagram, but this is what moves the needle the most, folks. A 6-pack is made in the kitchen. How can you attain one? Well like Coach Glassman said in Fitness In 100 Words, “Eat meat and veggies, nuts and seeds, some fruit, little starch and NO sugar.” It’s pretty simple and even explains a brief idea of HOW MUCH of each to consume. As many meats and veggies and nuts and seeds as you want, less fruit than veggies, less starch than fruit and yes, you see it, NO SUGAR. That’s the hard part but also where the magic happens. Another simple application to this is to shop on the parameter of the grocery store and avoid the isles, envision your menu each day consisting of food you could hunt and kill or grow yourself.
  3. Say no to refined carbs.
    For some reason, many athletes that come into the gym one hour a day think they need to eat pasta and rice and oats in order to get jacked and lean. Stop it. You are not a bodybuilder and you don’t train like one. Unless you train two sessions and have a vision for competition, you are really just making things harder on yourself. Stay safe and avoid things that come in a package. This goes a lot with number 2, but you can get all of your necessary carbohydrates from fruits and veggies and, when you need something more dense, a sweet potato will do!
  4. Eat at least five meals a day.
    There are a few reasons for this and the primary being it keeps you from overindulging at any one particular serving. We know that the optimal goal is to keep our blood sugar fairly even through the day to avoid “lulls” and “spikes” and the best way to do this is to eat frequently. The hard part is that it takes planning. Be sure to plan your food at least one day ahead. My advice is to use the day of the week you have the most spare time, maybe that’s a Saturday or Sunday, and use an hour or two for food prep. It is best to make sure you have enough protein prepped for the week and then you can always find carbohydrate sources from fruits or veggies even when in a pinch.
  5. Drink MORE water!
    Okay, by this point you are like, “Coach, c’mon man, we know this stuff.” If you do, then why aren’t you doing it? There are several different guidelines on how much water we should be consuming and it will differ from person to person, so I don’t have an exact number. Some sources will suggest around ten 8oz. glasses a day for men and eight 8oz. glasses a day for women. If you can shoot for something like this throughout the day, you’ll perform better in your training session for sure. And this is the number one hunger satiate we know of keeping you from making bad food choices.
  6. Set a training schedule!
    Look, everyone is busy. We all have lives and some of us are in the hustle as a stay-at- home parent and some are business owners and others are servicemen. We come from diverse backgrounds but finding time to train is hard for everyone. If you fail to plan, you plan to fail. You have to set your routine, then set your goal within that routine and give yourself some wiggle room. Know what time you will train each day as well so you can block it out in your schedule. It is important to have the ability to say “No” to things that can get in the way of your training if you want to reach your goals. An example of a great goal for most people is to make it to the gym five days a week. Let’s say for most CrossFit athletes out there they go Monday, Tuesday, Wednesday, Friday, Saturday. BUT the world we live in isn’t perfect and events come up that force us to reschedule. Maybe you have a big meeting on Wednesday but you still want to make it into the gym five days that week. So you simply change some things up and head in on Thursday so you can substitute that training session. This gives you the wiggle room that allows you to “make up” for what you can’t make happen. The point is, you must be willing to say NO to things that get in your way when you can.
  7. Lift heavy weights at least three days a week.
    I know to many of you reading this it is an obvious point, but to other people out there training, they don’t see the benefits of heavy multiple joint movements. Men and women alike that want to get leaner and stronger MUST lift heavy things often. Movements like squats, lunges, press, push press, dead lift, bench press, the clean and jerk and the snatch are all very beneficial to building physique. Right now there is a trend of a lot of people wanting to do a lot of what we call “accessory” work to look like the people putting it out, but you won’t. You must understand that the foundation of any strong and lean physique was built through multiple joint movements done heavy, for years! Accessory movements are great and have their role but stick to moving as much weight as you can through the foundational lifts listed above and you’ll get phenomenal results. And don’t worry, we’ve got your back here! We lift heavy all the time!
  8. Increase the loads.
    In order to do this correctly you have to track your progress. So the first thing you need to do is record your sessions somehow. It could be in an app or in your notebook. Doesn’t matter. But track! And do your BEST to increase the weights as you go! The truth is again that everyone wants fancy percentages and sexy numbers to perform movements based on but the best results happen when you simply go as heavy as you can from set 1 until you are done. Simple. The more the loads increase the more the strength gains continue to climb and in order to move weights you have to grow muscle! Which, if you are reading this, this is one of your goals anyway. Keep it simple.
  9. Cardio?
    Yes, it will be necessary. In fact, you will still get many good anabolic effects when this is done correctly. If you keep this short and intense it will allow you to hold onto your strength gains and allow the physique to keep going in the direction of GAINS! The downside to long, slow cardio is that it is boring and it takes forever! It can be very beneficial and if you plan on being a competitive exerciser or even a physique competitor, it will be a necessary evil, but you will not need it to see that 6-pack! Keep your conditioning sessions between 8-12 minutes for the most part and train multi-joint movements in different combinations as much as you can. You know, basically do CrossFit. You can also add in single modality work like rowing, running, or swimming, but keep most of those sessions to interval-based efforts. This will help you keep the intensity high, get great results and not force you to go LONG in order to do so.
  10. When in doubt, eat more protein.
    The bottom line is, protein is the building block of our cells. We need it in order to create more lean body mass. The more we get, the better, for the most part. When it comes to how much you should take in, it differs depending on your body size, but it is often recommended to take a minimum of 1 gram per pound of body weight each day. A 200lb. male should be consuming 200 grams of protein per day. If you have any experience with tracking food you know that eating that amount each day can be hard. Which is why it is important to have a supplement that you can take in order to help get those grams, especially after your training session.

wheelFollow some of the above steps or follow them all. We don’t need to reinvent the wheel to help you reach your goals in 2018, keep it simple.

Best of luck! If you focus on these ten steps you will begin to see progress heading in the right direction in a matter of weeks.

Filed Under: Coaches Corner

Visiting Other Boxes When Traveling

January 11, 2018

by Coach Vanessa Dickens

As a coach, when I travel to a new city, my favorite thing to do is check out the local CrossFit gyms. It leaves me with the impression of community that comes from being a “CrossFitter”. No matter how far away from home you find yourself, you’re always welcomed with open arms. I love seeing how they run things, I discover some unique coaching cues that helps me improve a movement I’ve been struggling with and get inspiration for new warm ups, plus it’s always beneficial to be observed by a new set of eyes and being exposed to different opinions.

Here is my mental checklist when visiting a box:

1. Look for boxes closest to your location, try to narrow it down to 3-5. CrossFit boxes are like Starbucks, there is one on every corner!

2. Research their website and social media pages, get a feel for their community and overall vibe of the gym. For me, I’m looking for a fun group of people, not very competitive. I don’t care if they have coaches or athletes that have been to the Games.

3. Find out if they post the workout online or even a week of workouts, this way you can get a feel for the program and if it’s a good fit for you.

4. Review their drop-in policy, some boxes have a health waiver to fill out online, others require you to pay a fee or just buy a shirt—if you’re like me, I love buying a shirt!

5. Contact them ahead of time. As a coach, it’s a bit unsettling to suddenly have a drop-in. I have to quickly assess their fitness level, if they have any injuries, and sometimes have a delay in class in order to accommodate them. Save the coaches and gym the hassle and shoot them a quick email before popping in.

6. Give yourself some buffer room, time to get lost, to find parking, to introduce yourself to the coaches and members. I give myself at least 30 minutes because I always get lost and take forever to warm up.

7. Take a class, even if a gym has “open gym” you’ll get the best experience. The mutual suffering and victory high fives are the best. I love meeting cool people and learning about the city I’m visiting.

8. Introduce yourself and be friendly. I go out of my way to smile and meet everyone, I like to listen to other CrossFitters’ stories.

9. Respect the box. Get a feel for what everyone else is doing, are they slamming down bars? Are they neatly stacking plates? Is chalk everywhere? I am messy. I tend to leave piles of gear everywhere, so when I visit a box I do my best to be neat and tidy.

10. Take a picture. In our social media driven world, it always helps to give free publicity, and you can share the happy moment with everyone.

20171227_144127

Filed Under: Coaches Corner

Why CrossFitters Need Yoga

December 30, 2017

All CrossFit athletes want to perform their best at what they love while minimizing the risk of injury and overuse. Let’s face it: Injuries and chronic muscle or joint pain suck. Do you find yourself constantly struggling with:

  • repetitive muscle strain or joint pain
  • discomfort from overly sore/tight muscles
  • movement restrictions
  • lack of joint mobility in key load bearing joints

Have you ever wondered why?

In this article, we’ll answer that question. We’ll also discuss how yoga can help CrossFit athletes unravel poor posture habits, and the multiple benefits that you can gain by adding yoga to your regular training regime. Here’s a sneak peak:

Benefits of Yoga for CrossFit Athletes

Yoga is a perfect complement to the sport of CrossFit and can benefit athletes of all disciplines, genders, ages and abilities.

When you get into the fitness habit of taking a yoga class designed with the athlete in mind, it will force you to slow down and pay attention to the body you bring into all of your activities.

You’ll be given cues to correct your biomechanics and opportunities to create muscular strength, endurance and flexibility in desirable ranges of motion. This will translate into WOD success naturally as time progresses.

Read the entire article >>

This is an excellent article and I encourage everyone to read it. Then sign up for yoga with Cecelia—your body will thank you!

yoga pose

 

Filed Under: Fitness

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