Steve squats in style:-)
Monday I busted the myth of the cleanse and suggested that you might be able to make yourself feel better if you just drink enough water.
I know drinking water isn't as sexy as doing a cleanse. But, hey, I'm here to tell you the straight truth not try to sell you a nutrition system based on magic powders, pills, tinctures, and elixirs. We have an outstanding nutrition system just down the road, it's called Rocky Creek Farm.
Hydration is an often overlooked health practice that has numerous benefits. Being adequately hydrated can make your skin look great, help reduce joint pain, reduce hunger, and a whole mess of other good things. Check out the image below, click on it if you like, to learn all the benefits of staying adequately hydrated.
One of the reasons I suggest focusing on your hydration rather than wasting your money on a cleanse is because water does much of the functions most cleanses claim to do. Water has seven primary functions in our body:
Recommendations vary on how much to drink. I like the 1/3-1/2 ounces based on body weight recommendation because it's tailored to each individual. For example if you weight 140lbs aim for 42-70 ounces of liquid every day. If you weight 180 lbs aim for 54-90 ounces daily. If you want to lose weight aim on the higher side.
The good thing is that you don't actually have to drink water to get the benefits of being hydrated. Contrary to popular belief unsweetened coffee and tea are not diuretic and actually contribute to your hydration. So does your post-WOD FitAid, Core Power, protein shake, and so do fruits and vegetables! If your preferred quaff contains carbohydrates, e.g. coconut water, beer, wine, scotch, the carbs impact your blood chemistry and don't have the same hydrating effect. It's ok to drink these beverages, but anything over 8 ounces doesn't count toward your overall hydration goal.
So the next time you're tempted to buy into that cleanse system, check yourself and save some money. Focus on drinking 1/3-1/2 your body weight in ounces of water for 2 weeks and see if you feel better. My money is on the dihydrogen monoxide!
Have you wondered why we give stickers for milestones like 25 and 50 classes or for your first time making the Committed Club? It's because everyone REALLY does love getting a gold star and those milestones worthy of praise.
So many people believe that those of us who stick with an exercise program or a specific nutrition program must somehow have some magic well of motivation from which we can draw. The truth is that those of us who stick with a healthy lifestyle practice have learned (conscious or otherwise) how to celebrate our wins.
Motivation ONLY comes after a win. It rarely precedes it. A win can be as simple as an acknowledgement (like big X on a calendar) of a the first day of a new habit. It doesn't really matter what you're counting down or trying to change, think about how satisfying those big Xs look.
With each X you get feel more motivated to stay the course. Our stickers and #100strong socks do the same thing. They're an acknowledgment or your success. Our workout tracking app, Beyond the Whiteboard, does the same thing. Every time you open the app you get a quick snapshot of your week, month and lifetime of fitness.
The CrossFit Open can provide the same motivation. Do all 5 workouts and you will have really accomplished something.
We crave points, big Xs, badges, stickers and yes, gold stars. Use that acknowledgement of your win to help keep your momentum and motivation for whatever you want to achieve. You can also book a Fall check-in with me and I'll help keep you on track:-) Good luck!
The Battle of The Young & The RestOfUs
The CrossFit Open starts this Friday! Are you ready? We will do the Open workout in every class on Friday. Want to earn a point for your team? Show up to class on Friday? Want to earn more points for your team? Dress up in blue and gold.
Each week of The Open has a theme and this week's is MSU Homecoming. Be sure to show your spirit and make sure your coach gets a photo. Good Luck!
Jeremy loves bench press day!
Did you hear the latest nutrition news? Red meat is no longer bad for us. YEAH! Don't worry, tomorrow a new study will be released exploring correlations between red meat and heart disease, cancer and all of the other metabolic diseases.
Nutrition researchers seem to publish contrary studies weekly. Why is it all so contradictory and how can we wade through it all to get to what we want to know? How does this research affect me? Can I grill this T-bone tonight? Is this food safe to eat?
I studied sport and exercise nutrition with the Precision Nutrition folks and I really love the infographics they make on nutrition issues. They agree that nutrition science seems confusing and contrary, and they give 9 reasons why this is so in the infographic below. I hope it help clears up the oldest question known to humans, "What's for dinner?"
Christina works on her splits.
We place a high value on both mobility and flexibility at our gym. Do you know the difference?
Flexibility is the ability to maximize the range of motion of a joint and/or muscles. Mobility is the ability to move through a functional range of motion while maintaining balance, strength, alignment.
Flexibility is one of the 10 General Physical Skills we seek to develop through our strength and conditioning training. Everyday in class we devote a section of time to developing our mobility.
Functional movement uses more than one joint and muscle group and is movement we do "naturally." Squatting, overhead pressing, pulling, pushing. throwing, running, walking, rowing, are all movements we naturally do. In fact, we start off in life with the ability to squat below parallel, raise our hands overhead, and do all manner of movements uninhibited. As we age we stop playing, stop moving, and develop movement limitations that prevent us from doing all the things we were born to do.
We spend 8-10 minutes at the beginning of every class working on mobility and flexibility. We stretch our muscles to improve flexibility, and use bands to change our joint position to improve mobility. At the end of class we use foam rollers, lacrosse balls and other implements to work on the physical structure of our muscles to improve our mobility. We do this work on our tissues after we workout because that is when they're warm and are best able to be physically changed post-workout.
Flexibility is a physical trait that is improved through regular training. While, we regularly train to improve our flexibility in class, to truly improve flexibility it takes daily training. A few minutes in the morning, a short mid morning stretch, a post lunch flexibility session, and pre-bed calming stretches can improve your flexibility. Want to touch your toes, which is normal range of motion, you need to work at it daily.
Mobility can also be improved through regular training and practice. Sometimes it just takes focus and concentration to improve your position and alignment. Spend the time improving your functional movement and watch the rest of your sports, e.g golf, skiing, climbing, etc. improve.
CrossFit Games Open
Open Weekly Themes
Oct 11 - Blue & Gold
Oct 18 - Superheroes
Oct 25 - Animals
Nov 1 - Halloween
Nov 8 - Military
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!