Category: Myth Busting Monday

9/14 September Showdown WOD 1 & New Fall Hoody Pre-Order!

9/13/2020

Sean rows and so will you for our first September Showdown WOD!

Let our Fall Fitness Festival begin!
Today is the first day of our September Showdown!

For the next 4 Mondays, Sept 14, 21, 28 and Oct 5 we are hosting our very first September Showdown.
We want to have some fun with our fitness as we transition into fall. All of our local CrossFit competitions have been cancelled and we are so bummed we don't have an outlet for all of our fantastic fitness.
So, the Coaches and I decided we could just host our own Fall Fitness Festival.
Welcome to the September Showdown 2020.
We have divided the gym into two super teams based on our median weight. Everyone below the median weight is on team WOD SLAYERS and all of us above the median weight are on team RIG SHAKERS.
You can earn points for your team in the following ways:
1 point for showing up to do the workout on Monday.
2 points for doing something for the first time, e.g. pull-up, toes to bar, etc.
3 points for being in the top 3 Rx or Scaled.
Some workouts have a barbell movement. You can earn additional points if you can lift:
Bodyweight - 5 points
3/4 your bodyweight - 4 points
1/2 your bodyweight - 3 points
1/4 your bodyweight - 2 points
So - all you have to do is show up and do the workouts for the next 4 Mondays and you earn a point for your team. How cool is that? Let's have some fun! The September Showdown is our Fall Fitness Festival!

Order your hoody because winter is coming!

Order your fall pull-over hoody today! We are taking pre-orders NOW through September 30th. Click on the image above to order yours today!

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8/17 Myth Busting Monday

8/16/2020

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Myth Busting Monday: The Myth of The Magic Exercise

Oh how I wish there was a magic exercise, or a magic pill, or a magic food, or a magic program that would melt belly fat, make us sleep better, or make our lives AMAZING! The truth is, the magic is in consistent choices of what we eat, how much we eat, how frequently we move our bodies, how much we drink (or how little depending on what we're drinking) and how much we sleep. It's our lifestyle that makes our lives magical, not some miracle product someone is trying to sell you.
You've all seen these magical miracle ads on Facebook, the look like this:

THERE IS NO MAGIC OTHER THAN CONSISTENCY.
Consistent choices that move the needle towards your goal are what is going to give you the results you want. It's not exciting or sexy. You can't bottle it. Or make it into a magic shake or pill. Nor can you create a MLM program off of it. Consistency, that's where the magic happens.

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8/10 Myth Busting Monday

8/9/2020

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Sam squats

The Myth of Spot Reduction

If I had a dollar for every time someone asked me which exercises to do so they can have abs, or how many Jane Fonda's they have to do to shrink their thighs, or what to do to stop the batwings from swinging I could go SCUBA diving in the Seychelles. All of these questions relate to the one myth, that no matter how much science has debunked, infomercials keep alive and kicking and that is the myth of spot reduction.
Spot reduction is the erroneous idea that you can do a specific exercise to reduce body fat in a specific part of your body to obtain a specific look. Most of these junk exercise routines and products (shake weight or thigh master anyone?) are targeted towards women, e.g. "21 days to flat abs! 2 Weeks to toned arms! 30 days butt lift challenge!" Don't believe me? Look Here.
The truth is, to get toned (whatever the hell that means) or to have visible abs, or slimmer thighs, or arms that don't wave back at you, you have to reduce your OVERALL body fat AND lift weights. When I talk about lifting weights I don't mean lifting 5 pounds 100 times. You're better off lifting 20 pounds 25 times or 50 pounds 10 times. All three of those combinations equal 500 pounds lifted, but the heavier weights will have a greater impact on your metabolism, which will in turn burn more calories, which will in turn help you lose body fat.
If you're frustrated because you have a part of your body that just seems to hold onto body fat, guess what? You're human! All of us are unique snowflakes and it is our hormones that have the biggest influence on our body composition. Our hormones are determined through a marriage of our genes AND our lifestyle (eating, sleeping, drinking and stress management). Not only that, where your body stored fat when you were 20 will change when you're 30, and will certainly change when your 40, and if you're a woman, hold onto your butts cause shit gets weird with menopause.
There is no way you can crunch away your belly fat. You have to eat less calories than you burn to do that, and perhaps, if you're not genetically gifted you might not ever have visible abs. There are 2 very famous CrossFit Games athletes who have very low body fat percentages who aren't genetically gifted with a 6 pack. Camille Leblanc Bazinet and Jamie Haiya have both addressed body image in the CrossFit community.
To achieve whatever body composition standard you want, first ask your self why you want it and second become very clear on what you're willing to do to get it. Getting your body fat low enough so that you have visible abs takes a lot of work and can come at a high price. Read this great article from Precision Nutrition on the high price of getting lean.
You've heard our Coaches say time and again, "You can't out-exercise your diet" and "Six-packs are made in the kitchen." If you're ready to get your lifestyle in check, you're in luck. You can get personalized nutrition coaching with Audy!

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8/3 Myth Busting Monday - Not Everything On Facebook is True

8/2/2020

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J-Bo uses that hip drive to make the kettlebell swing.

I have written before about how to use reason and critical thinking skills to help wade through all the silly bullshit you see on the interwebs. In our current situation, misinformation, silly bullshit and conspiracy theories are at an all time high.
Every day I see something on "the" Facebook that makes me scream into my computer screen. It's an time of uncertainty and people are taking advantage of our collective vulnerability to gaslight us into thinking that the deep state, big pharma and modern medicine is out to get us.
Keep calm and do CrossFit my friends, and also take comfort in the laws of math, specifically the lovely predictability of probabilistic statistics.
Probabilistic statistics is our way of determining if something is plausible, or in other words if it's probable that something is true or not.
We live in an ethos of you can do anything if you just try hard enough. Anything is possible so keep reaching for the stars. This is great for memes and encouraging Hallmark cards, and it sets us up to give credit to silly bullshit because, "it's possible".
"It's Possible" is not the same as "it's probable" and probability is the world we live in. Thinking that anything is possible is giving equal weight to all possibilities or potentialities. In the real world, the one we all live in, all possibilities do not have the same probability.
Let me explain it this way. What if I say to you, "It's possible that you can do a muscle up." Do you believe that? Based on your knowledge of your body, physicality, mobility and strength it may not be possible that you can do a muscle-up. However, with a focused training program and lots of skills progression you might be able, some day, to do a muscle up. You will have increased the probability through specific action. Some people will never get a muscle up, no matter how hard they practice and progress.
You see? Possibility is "everyone" can do a muscle up where probability is the mathematical likelihood that it can happen for people who work towards it.
Just because something is possible does not mean it is likely to be true. When it comes to conspiracy theories and other silly bullshit on the internet people are preying on our collective "it's possible" belief even though it's highly improbable that it's true. The more complicated the conspiracy theory the less probable it is purely based on mathematics.
I hope this helps you wade through all the silly bullshit that is floating in the sea of Covid craziness. When you get caught in a wave, take a deep breath and ask yourself how probable this thing is. Recognize people are trying to capitalize on your fear, and rely on your calm logic and reason to keep your head above water. Good luck!

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