To See

When I woke up this morning, one of the first thoughts I had was how proud I am.

 

Yesterday at the Valentine’s Day Partner WOD, I had the opportunity to see Raleigh CrossFit athletes in action.  Everyone was having fun, working hard, enjoying the moments of competition, surprising themselves at how well they rose to the occasion.

 

To see athletes perform in their arena is what a coach looks forward to.  We coach, we teach, we train, we motivate, we inspire, we learn and then we watch.  When you as an athlete are out in the arena, it is only you.  The coach is there to watch, provide feedback and other things, but it is truly just the coach watching the athlete at work.

 

Yesterday, was truly an amazing experience.  As a coach I am proud of each and everyone one of you who participated.  Some of you were nervous, unsure about what to expect; this is all part of competition.  There is always some level of expectation and there should be.  There is always some level of uncertainty and there should be.  However, what is expected is that you will do your best in every rep, in every minute and in every moment.  What is uncertain, is how your competitors will perform, how you will adapt to the stimulus and continue forward until the end.  All you can do is know yourself as an athlete and what you are capable of.  I believe in you from a coach, athlete perspective, and seeing you all perform yesterday is what I think about every day.

 

As a coach, we want you to be at your best.  We will push you in every rep. We want to provide the best feedback we can and then see you put all that you have learned into action.  There is no greater moment as a coach than to see you, our athletes, succeed.  You all represented Raleigh CrossFit very well.  I believe this experience was a success and that it will springboard you all as we head into the CrossFit Open and other competitions in the future.  If you weren’t able to participate or if you were unsure if you should, ask one of your fellow Raleigh CrossFitters what they thought of the event.  I don’t think there would be one athlete who would offer anything but the suggestion to DO IT NEXT TIME!

 

Thank you,

 

Chennelle

Nutrition and Endurance Training

 Nutrition and Endurance

 By: Will Guidi, Coach
A few of the athletes have approached me about how to best tie their nutrition in with the endurance programming and the CrossFit that they are doing. I would like to address the topic on a very broad and general scale in this week’s blog.

My first answer to a CrossFitter that is beginning an Endurance plan is to continue to eat paleo if that is what they are currently doing. Don’t get caught in the carb loading trap. The paleo prescription is excellent for endurance training. A basic explanation on why that is includes the fact that you need fuel to burn in order to endure. Whether that is in CrossFit or Endurance.
There is only a limited supply of carbohydrate stored in your body at any given time whereas there are a significant amount of fat stores in even the leanest of athletes to fuel from.

Celia is part of the endurance group at Raleigh CrossFit.

Make sure that as you are developing your endurance capacity and continuing to do CrossFit, that you are listening to your body. If you find your times getting way slower in CrossFit or your numbers going down in your lifts, talk to a coach about what a good course of action would be for you. Don’t be afraid to “up” the amount of calories you are taking in if you are feeling fatigued. Also if you are feeling fatigued don’t be afraid to take a day off from endurance training or cut your intervals in half. I would rather have athletes listen to the signals that their bodies are sending them than try to push through a wall and enter a period of fatigue. The goal here is to get you more fit and do that in a way promotes better CrossFit and more energy throughout your day.
For a look at what USA Triathlon coaches are leaning towards for elite endurance athletes check out this article:
It shouldn’t come as a surprise that even traditional endurance coaches are starting to sound like they are recommending something similar to paleo to their athletes. “The basic message is to eat a lean protein, healthy fat, fruit and/or vegetable and a whole grain at every meal.” The only part that strays from paleo is the whole grain which the Author, Bob Seebohar recommends to intake only if the other elements are already present in the meal. (ref: www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/make-your-body-metabolically-efficient-012412.aspx Paragraph 10)
Cavemen didn’t have pasta …but they did have nuts, seeds, meat and fish.  Pretty sure they could run around for awhile.
The Raleigh CrossFit Endurance Program
Our next Endurance Course will begin in a few weeks.  Check out some fun things we have in store.  If you haven’t joined our Raleigh CrossFit Endurance group – what are you waiting for? Not only do you get a special t-shirt and weekly training that takes your mind out of having to think about what your daily training will be, but you also will receive specialized running clinics to improve your form.  If you aren’t sure about the program, ask one of our many endurance athletes who have already seen their running times and form improve over the last six week program. As always, the proof is in the numbers.  It is racing season after all. Why go out to a race, just to run it?  We want to kick it’s butt!

Endurance Schedule

The next endurance program/clinics will begin March 26. If you are planning to attend the clinics, please sign-up at the tank so that Coach Will knows who to expect for this next 6-week block of training. For those who are interested in joining the Endurance group, we are opening registration now.  Additionally, Coach Will is working on scheduling a couple of intro to biking seminars to take place sometime within the next month.

March 17-18 – No clinic/no fun run (although, we highly suggest you all gathering on your own.)

March 24-25 – No clinic/Fun Run (Site/Time TBA)

March 26 – 2nd Block of Endurance Training Begins

March 31-April 1 – Clinic/No Fun Run

April 7 – Clinic/No Fun Run

April 14-15 – Clinic/Fun Run (Site/Time TBA)

April 21-22 – Clinic/No Fun Run

April 28-29 – Clinic/Fun Run (Site/Time TBA)

May 5 – Clinic (Final for this endurance cycle.)

 

Biking! Dust off the spokes.

Biking seminar date and time is to be determined.  Also we are working on bringing in a special guest for this event. If you are looking to begin biking on the road or trail, this seminar is a perfect first step. If you have some experience, but want to learn how to become more proficient with some basics, this is also a great second step.

Topics of this Biking Seminar Include:

  • Assessing your biking goals
  • Assessing your bike needs (equipment)
  • How to find the right equipment for you (bike measurements, diagnostics)
  • Learning about your bike and how to change tires, pedals, chains.
  • Bike maintenance
  • The basic rules of the road and how to ride safely.
There will also be a second seminar, which will build off the first one.  The second seminar will focus on riding skills, whether it is daily riding or for sport, with some strategies and techniques involved.  This seminar is intended for those who are seeking to add biking into their endurance training and/or triathlon involvement.
We encourage you to bring your bike (if you have one) to each of these seminars.

 

Upcoming Races

Saturday, March 17 – The Palmetto Swamp Fox Adventure Race

Coach Will begins his endurance season with this race.  It will be his second run at this race in which he and his race partner/good friend Adam will orienteer this race. This means they have navigate themselves through the race from plot to plot. The race includes land and sea (biking, running and kayaking). Completion time is 10-12 hours.  Raleigh CrossFit athlete Jeff, will also be participating in this race.  It is his first Swamp Fox Race.

 

Sunday, April 1 - Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.

 

April 22 – Springfest Century Ride in Hillsborough  100 miles of bike riding…. Who’s in?  Let Coach Will know if you are interested.

 

Also in the works are a mobility seminar and gymnastics seminar.  Some great things to look forward to!

RCF Athlete Profile: Chris, AKA C$

Not sure where the C$ nickname came from. One evening, I just said it out loud. Ever since then, Chris Street has been known to me as C$.  I guess it’s fun and she always has witty, or rather sarcastic things to say, so at times you could say she is “money” with her funny comments.  Don’t misunderstand her funny comments as negative however.  Chris is not a negative woman. In fact, her job requires a positive outlook and despite a chronic neck injury, C$ continues to CrossFit.  She is also a big supporter of the SPCA, which also should alert you all to the fact that she has a big heart.  So when she is helping people with their tough situations, she is also assisting our four-legged friends.

 

 

 

Name: Chris Street
Hometown: Stonewall NC
Family: Zoe (pitbull mix), Bob (Dad), Nerissa (sis), Alexander (nephew), Elaina (niece), & Tony (brother)

Favorite CrossFit moment:

I really enjoyed the Barbells for Boobs WOD where we dressed up to do “Grace”

Chris, AKA "C$" wore this C$ costume for Grace during the Barbells for Boobs event.

 

Proudest CrossFit moment:

Actually beginning CrossFit & continuing to show up makes me pretty proud of myself.

(and this doesn’t involve me doing CF, but watching the “Murph” done at CFW last Memorial Day in memory of my brother’s friend who had recently died while serving in the Army was very emotional & awesome – the athletes wore weighted vests or full military gear in very hot weather to complete this WOD – it was great & showed a great coming together of that community to raise money & awareness —& I hope to participate one day.)
What do you tell people when they ask what you do for training? 

I tell them I do CrossFit, which usually leads to more explanation since many of my peers aren’t familiar with it – I describe lifting weights & also using your own body weight to do movements that are more natural for our bodies - usually I’m met with strange faces or blank stares.

 

What do you think about on your way to the workout?

I’ll admit, I still get a nervous feeling on my way to the box— I don’t look ahead of time at the WOD online because I’ll freak myself out — I am usually rushing to get there so I try remember to breathe & not think too much.

 

What do you love to see on the whiteboard?

I like deadlifts the most I think– I feel like I struggle with most of the lifts & movements so I don’t have a lot of ‘loves’ -I guess there are more things that I’d rather NOT see on the whiteboard -but I suck it up & try anyway!

 

Pre-Workout Routine?

I’m usually rushing to get to the box so I’m still working on getting better at that routine — I’m working on getting my diet right so I’m better prepared for the WODs –I also listen to something kind of heavy on my ipod to get pumped up “angry music” :)

Chris stands up for a lot of things, including this back squat.

Post-Workout Routine? 

I try to foam-roll — I’m working on remembering to ice my neck when I get home so that I’m not really sore & stiff the next couple of days — I need to work on my flexibility & mobility too so I’m trying to stay and work on those things.
Share two things you are working on inside the gym.

Wow – not sure I can narrow it down — I struggle with most of the movements  – I would love to one day (and I will) be able to do a pull-up unassisted – also working on those damn double unders…
Share two things you are working on outside of the gym.

My neck – trying to get right so I’m not hurting so much during & after the WODs —and trying to get my mind right about diet & eating ..I haven’t been very good to my body in respect to how I treat it so that is an ongoing work in progress.
Three words to describe you.

Witty (or smartass or sarcastic depending on who you ask), Dedicated, Compassionate
Words of advise for those who are new to CrossFit.

Just keep coming back — don’t worry about feeling like you can’t do it – in some capacity, you can — Ask for help from the coaches- CrossFit is different than exercise that most of us have done before so you need to ask questions & take their advice — everything can be scaled based on ability!
Favorite past time.

Hanging out with friends or lounging by a pool/beach (Do I get extra credit if I say “CROSSFIT”!?)
What keeps you busy when you aren’t training?

Zoe, my dog, keeps me very busy — I also volunteer with the SPCA & the rescue I got Zoe from - I help with advocacy &  awareness out there regarding dog adoption & a breaking the stereotypes of “pit bulls” — I am also really busy at my job as a social worker which is my 9-5 gig.

 

 

IN OTHER NEWS…

 

CF Games Open WOD 12.4 – Sat., March 17, at Raleigh CrossFit. Heats begin at 1030a.

 

Endurance

The next endurance program/clinics will begin March 26. If you are planning to attend the clinics, please sign-up at the tank so that Coach Will knows who to expect for this next 6-week block of training. For those who are interested in joining the Endurance group, we are opening registration now.  Additionally, Coach Will is working on scheduling a couple of intro to biking seminars to take place sometime within the next month.

March 17-18 – No clinic/no fun run (although, we highly suggest you all gathering on your own.)

March 24-25 – No clinic/Fun Run (Site/Time TBA)

March 26 – 2nd Block of Endurance Training Begins

March 31-April 1 – Clinic/No Fun Run

April 7 – Clinic/No Fun Run

April 14-15 – Clinic/Fun Run (Site/Time TBA)

April 21-22 – Clinic/No Fun Run

April 28-29 – Clinic/Fun Run (Site/Time TBA)

May 5 – Clinic (Final for this endurance cycle.)

 

Biking! Dust off the spokes.

Biking seminar date and time is to be determined.  Also we are working on bringing in a special guest for this event. If you are looking to begin biking on the road or trail, this seminar is a perfect first step. If you have some experience, but want to learn how to become more proficient with some basics, this is also a great second step.

Topics of this Biking Seminar Include:

  • Assessing your biking goals
  • Assessing your bike needs (equipment)
  • How to find the right equipment for you (bike measurements, diagnostics)
  • Learning about your bike and how to change tires, pedals, chains.
  • Bike maintenance
  • The basic rules of the road and how to ride safely.
There will also be a second seminar, which will build off the first one.  The second seminar will focus on riding skills, whether it is daily riding or for sport, with some strategies and techniques involved.  This seminar is intended for those who are seeking to add biking into their endurance training and/or triathlon involvement.
We encourage you to bring your bike (if you have one) to each of these seminars.

 

Upcoming Races

Saturday, March 17 – The Palmetto Swamp Fox Adventure Race

Coach Will begins his endurance season with this race.  It will be his second run at this race in which he and his race partner/good friend Adam will orienteer this race. This means they have navigate themselves through the race from plot to plot. The race includes land and sea (biking, running and kayaking). Completion time is 10-12 hours.  Raleigh CrossFit athlete Jeff, will also be participating in this race.  It is his first Swamp Fox Race.

Sunday, April 1 - Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.

 

April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification

Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.  Participants will gain base line knowledge about the programming of training and technical rules.  The course includes theoretical classroom, and practical hands-on portions.  Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.  It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

To register, click here.

 

April 22 – Springfest Century Ride in Hillsborough  100 miles of bike riding…. Who’s in?  Let Coach Will know if you are interested.

 

Also in the works are a mobility seminar and gymnastics seminar.  Some great things to look forward to!

 

 

Recap: CF Games Open WOD 12.2

Week two is in the books for the 2012 CrossFit Games Open.  We had several athletes realize their potential by setting new personal-bests in the snatch.  Congrats to all of you for pushing to be your best and expecting nothing less.  WOD 12.3 will be announced tomorrow evening at 8 p.m. EST. Once again we will be performing the workout this Saturday with heats starting at 1030a.  Keep bringing the noise!

 

 

 

 

 

 

The Mid-Atlantic Regionals site has been announced.

What: Reebok CrossFit Games Mid-Atlantic Regional Competition

Where: Prince George’s Sport and Learning Facility, 8001 Sheriff Road, Landover MD 20785

When: May 4-6 (Event Times TBA)

 

 

You can keep track of the Mid-Atlantic athletes at the Games’ site.

 

Have you thought about what your goals are for the month of March? In two months?  If not, sit down. Think and write down a 1 month goal. Then write down the specific steps you are going to do in order to reach that goal. Set the path and follow it.  Claudia set a goal to do an unassisted (no band) kipping pull-up. For two months she has been doing repetitions after every workout.  She exchanged bands, going lower and lower each week.  This past Sunday, Claudia repped out 4 unassisted kipping pull-ups in front of a standing ovation.  Now, there is no way anyone would want to miss out on performing at their best and seeing the benefits of their daily hard work result in achieving this reward.  Other success stories – well, there are plenty!  Jennifer L. has been working on her double unders post class and today hit 19 consecutive! Heidi and Erica have been doing their own Paleo Challenge and have recruited others.  Today, Erica shared that a pair of pants that didn’t fit 2 months ago are once again a part of her wardrobe.  Share your success stories and paths you took to get there  It benefits everyone!  Congratulations and keep working hard!

 

 

UPCOMING EVENTS

 

Here is the schedule for the CrossFit Games Open WOD Competition at Raleigh CrossFit

Heats will begin promptly at 10:30a.  You can sign-up for your heat at the box. There is no way of knowing what times the heats will be run in until the workout is released each week.  Please be warmed up and ready to go by 10:30a or prior to the start of your heat time.

Sat., Feb. 25

Sat., March 3

Sat., March 10

Sat., March 17 (Heats starting at 1030a at CrossFit Wake Forest)

Sat., March 24

We will not be holding a regular WOD at that time, so be sure to get in at 900a if you plan to just participate in a regular workout. The 10:30a class on Feb. 25, March 3, March 10, March 17 (Open only for the 900a WOD, then the Open WOD Competition will be at CrossFit Wake Forest starting at 10:30a) and March 24 will be reserved for the Open Competition. Come WOD at 9:00a and stick around to support your Open competitors!

Endurance Clinic

The Saturday Raleigh CrossFit Endurance run clinic is also scheduled for 8-9a on Saturday.  It could be Raleigh CrossFit filled day if you do the clinic, stay for the 900a WOD and stay to watch some CrossFit Games Open workout at 1030a.  Bring snacks and water, along with your clapping hands and loud cheering voices.

 

Sunday Fun Run

Noon at Umstead Park, Harrison Ave entrance. 3-4 mile loop.

*New t-shirts and Raleigh CrossFit Zippered Hoodies are soon arriving. Get ready to represent.  Both will be grey and both are awesome.

 

Upcoming Races

A Special Run

Looking for a competitive run with a great cause?  Girls on the Run of the Triangle is gearing up for their 5k race in April.  This program helps young girls develop self-confidence and empowerment through small running groups, all while training to run a 5k road race.

As a Raleigh CrossFit Coach, I support this program.  I was scheduled to be a coach for the Alexander Family YMCA near downtown Raleigh, but could not meet the commitment requirements.  However, I am on stand-by as a substitute coach and fully intend on continuing to assist with the success of this important program for mentoring young girls and athletics.

To show support and register for the race, please visit the link below.  These girls cannot stop smiling after crossing the finish line of their first 5k race.  They began training at the end of January and meet twice per week to work on various skills, including running, but also self-development and social skills.

The registration link is here.

There is a drop down box in Question 2 of the registration site where as a registrant, you can chose the team you would like to support.  Any team is great, but I suggest Alexander Family YMCA.  The Lasater’s (you know Shannon and Jennifer) daughter participates with the program at the Alexander YMCA.

The GOTR YMCA team that raises the most money for the Scholarship Fund will win tickets for their team, coaches and one parent per girl to see the Durham Bulls game on May 5.  Additionally, the GOTR (eh hem, the Alexander YMCA) team with the most participants in the 5K will win a Planet Smoothie smoothie party.  Let’s help them raise the money, as well as gain participants.  Endurance folks – this means you!  Sign up!

To donate to the scholarship fund go tohttp://www.active.com/donate/gotrtrispring5k2012.  Across the top, click the search button and then choose Alexander YMCA.  Feel free to share the link with your friends and GOTR supporters.

 

Girls on the Run Spring 5k and Fun Run

Saturday April 14th at 9am

American Tobacco Campus

Durham, NC

 

Sunday, April 1 - Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.

 

April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification

Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.  Participants will gain base line knowledge about the programming of training and technical rules.  The course includes theoretical classroom, and practical hands-on portions.  Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.  It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

To register, click here.

RCF Athlete Profile: Shannon

He is one-year away from being a Masters Competitor in the CrossFit Games Competition.  He is prepping now so that in 2013, he will be ready to take on the world’s fittest at 45.  He loves his family, his pets and training. I don’t need to write that.  You will read for yourself where is priorities in life are.  Shannon trains at lunch. Come join him for a workout.

 

Name: Shannon
Hometown: Burlington, NC
Family: I am surrounded by great females: my wife, Jennifer; Addie, my 10-year old daughter; Belle the three-legged wonder dog; and Gabby, our guinea pig

Three words to describe you: dedicated, stubborn, and competitive

Now, three words your wife, Jennifer, would use to describe you: driven, considerate, curious

Favorite hobbies, outside of CrossFit: spending time with family and friends, cooking and eating, traveling, listening to music, reading

How do you approach CrossFit training since you began a year ago? Has it changed? If so, how?  

At first I was just trying to learn new skills (kipping, double unders, etc.).  I still work on improving my skills constantly, but now I feel like I can push myself to be faster and stronger now that I know the fundamentals.
Would you mind sharing how fitness has impacted your life?

I like to think I have always been somewhat fit, but Crossfit has bought a level of camaraderie and friendship that had been missing since the days of playing team sports in high school.

What was a past fitness goal, 1-year ago?

Improve my endurance.  I am still working on it, but I am happy with how things have been going recently.

 

What is a new fitness goal?  

Getting myself in the best condition I can so I can be competitive in the Master Division of the Games in 2013.
What motivates you?

Being around others who are doing their best and learning new skills.
Words of advice for a dad who is looking to start CrossFitting:
Just go for it (and get the whole family involved).  CrossFit has become such a large part of our lives (almost to the point of obsession) that I can’t imagine not having it around.  It is my therapy.

Best achievement in CrossFit:

Learning muscle ups on the rings and bar was cool, but I would say my best achievement is my consistency in being able to workout 5-6 days a week.  As I get older, recovery times were becoming an issue. Somehow (with the help of Chennelle’s programming) I have been able to push myself that extra bit to try to increase my stamina and frequency.

 

Proudest moment in CrossFit:

Being able to compete with Jennifer in the Games this year.

 

Shannon hugs wife Jennifer. Both are competing in the 2012 CrossFit Games Open.

What are you looking forward to?  

USA Weightlifting Course in April at the Box (I obviously need some help dropping under heavy snatches).
Best advice for a newbie to CrossFit training:

Check your ego, have fun, and find someone at (or near) your fitness level to help push you along and keep you honest as you gauge your progress.
Any additional reflective thoughts?  

I am just so stoked to be part of such a supportive community of people.  I am grateful beyond words to have such great coaches and fellow athletes to help me on my fitness journey.

 

Shannon does burpees in the first 2012 CrossFit Games Open WOD 12.1.

 

 

Here is the schedule for the CrossFit Games Open WOD Competition at Raleigh CrossFit

Heats will begin promptly at 10:30a.  You can sign-up for your heat at the box. There is no way of knowing what times the heats will be run in until the workout is released each week.  Please be warmed up and ready to go by 10:30a or prior to the start of your heat time.

Sat., Feb. 25

Sat., March 3

Sat., March 10

Sat., March 17 (Heats starting at 1030a at CrossFit Wake Forest)

Sat., March 24

We will not be holding a regular WOD at that time, so be sure to get in at 900a if you plan to just participate in a regular workout. The 10:30a class on Feb. 25, March 3, March 10, March 17 (Open only for the 900a WOD, then the Open WOD Competition will be at CrossFit Wake Forest starting at 10:30a) and March 24 will be reserved for the Open Competition. Come WOD at 9:00a and stick around to support your Open competitors!

Endurance Clinic

The Saturday Raleigh CrossFit Endurance run clinic is also scheduled for 8-9a on Saturday.  It could be Raleigh CrossFit filled day if you do the clinic, stay for the 900a WOD and stay to watch some CrossFit Games Open workout at 1030a.  Bring snacks and water, along with your clapping hands and loud cheering voices.

*New t-shirts and Raleigh CrossFit Zippered Hoodies are soon arriving. Get ready to represent.  Both will be grey and both are awesome.

A Special Run

Looking for a competitive run with a great cause?  Girls on the Run of the Triangle is gearing up for their 5k race in April.  This program helps young girls develop self-confidence and empowerment through small running groups, all while training to run a 5k road race.

As a Raleigh CrossFit Coach, I support this program.  I was scheduled to be a coach for the Alexander Family YMCA near downtown Raleigh, but could not meet the commitment requirements.  However, I am on stand-by as a substitute coach and fully intend on continuing to assist with the success of this important program for mentoring young girls and athletics.

To show support and register for the race, please visit the link below.  These girls cannot stop smiling after crossing the finish line of their first 5k race.  They began training at the end of January and meet twice per week to work on various skills, including running, but also self-development and social skills.

The registration link is here.

There is a drop down box in Question 2 of the registration site where as a registrant, you can chose the team you would like to support.  Any team is great, but I suggest Alexander Family YMCA.  The Lasater’s (you know Shannon and Jennifer) daughter participates with the program at the Alexander YMCA.

The GOTR YMCA team that raises the most money for the Scholarship Fund will win tickets for their team, coaches and one parent per girl to see the Durham Bulls game on May 5.  Additionally, the GOTR (eh hem, the Alexander YMCA) team with the most participants in the 5K will win a Planet Smoothie smoothie party.  Let’s help them raise the money, as well as gain participants.  Endurance folks – this means you!  Sign up!

To donate to the scholarship fund go tohttp://www.active.com/donate/gotrtrispring5k2012.  Across the top, click the search button and then choose Alexander YMCA.  Feel free to share the link with your friends and GOTR supporters.

Girls on the Run Spring 5k and Fun Run

Saturday April 14th at 9am

American Tobacco Campus

Durham, NC

Sunday, April 1 - Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.

April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification

Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.  Participants will gain base line knowledge about the programming of training and technical rules.  The course includes theoretical classroom, and practical hands-on portions.  Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.  It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

To register, click here.

Get farm-fresh veggies, meat, poultry and eggs delivered right to the Raleigh CrossFit facility.

Check out this link to learn more.

Get that Stride Going

Raleigh CrossFit Update:

 

2012 CrossFit Games Open 

The CrossFit Games Open is underway.  We had some very strong performances in WOD 12.1.  The top men’s score out of Raleigh CrossFit came from Ben Bizzell with 132 burpees in the 7 min. AMRAP, while Mollie MacDonald posted the top women’s score at 107 reps.  Bizzell’s 132 reps was also the most in the entire state of North Carolina and third in the Mid-Atlantic Region.  Major achievement for the junior at NC State. MacDonald ranked 133rd out of 1,736 entries in the Mid-Atlantic.  Pretty impressive!

 

WOD 12.2 is underway.

In this workout: Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Raleigh CrossFit athletes have already begun to complete this workout and it is grueling, but many have found out just how strong they are by posting some new PRs and certainly doing so under stress and fatigue, only adds to the awesomeness!  Come cheer on your fellow athletes on Saturday at 1030a if you are not participating.  All that energy really does help to motivate.

 

Here is the schedule for the CrossFit Games Open WOD Competition at Raleigh CrossFit

Heats will begin promptly at 10:30a.  You can sign-up for your heat at the box. There is no way of knowing what times the heats will be run in until the workout is released each week.  Please be warmed up and ready to go by 10:30a or prior to the start of your heat time.

Sat., Feb. 25

Sat., March 3

Sat., March 10

Sat., March 17 (Heats starting at 1030a at CrossFit Wake Forest)

Sat., March 24

We will not be holding a regular WOD at that time, so be sure to get in at 900a if you plan to just participate in a regular workout. The 10:30a class on Feb. 25, March 3, March 10, March 17 (Open only for the 900a WOD, then the Open WOD Competition will be at CrossFit Wake Forest starting at 10:30a) and March 24 will be reserved for the Open Competition. Come WOD at 9:00a and stick around to support your Open competitors!

Endurance Clinic

The Saturday Raleigh CrossFit Endurance run clinic is also scheduled for 8-9a on Saturday.  It could be Raleigh CrossFit filled day if you do the clinic, stay for the 900a WOD and stay to watch some CrossFit Games Open workout at 1030a.  Bring snacks and water, along with your clapping hands and loud cheering voices.

 

Sunday Fun Run

Additionally, the fun run will take place at 1 p.m. on Sunday, March 4.  We will meet at the Harrison Avenue entrance of Umstead Park.  This run is for anyone, so bring a friend and your trail shoes.  Dogs are also welcome. If you haven’t experienced a trail run, you will enjoy being outdoors.  Bring water.

 

From Coach Will and the Raleigh CrossFit Endurance Blog.

 

“From what I’ve been hearing from you endurance athletes and in the limited amount of time I get to watch you run, the Pose method seems to be a success both in functionality and speed. Nobody has yet voiced that they would prefer to go back to heel striking. The question arises then why people continue to heel strike in a run.

 

According to Elite Coach Bobby McGee. A USA Triathlon instructor and coach involved in 5 Olympic games, Haile Gebrselassie transitioned from midfoot striking in the 10k to heel striking on the Marathon and set a record time of 2 hours and 4 minutes. A world record. Additionally accomplished running author Matt Fitzgerald described the risk of achilles tendon and plantar fascia injuries that runners experience by switching to forefoot running.” …

 

To read more visit: www.raleighcrossfitendurance.blogspot.com

 

Jennifer and Jim congratulate Elizabeth after Open WOD 12.1.

*WOD Books are in.  Pick yours up and keep track of all of your accomplishments in your daily training.  $20.00 each.

 

*New t-shirts and Raleigh CrossFit Zippered Hoodies are soon arriving. Get ready to represent.  Both will be grey and both are awesome.

 

A Special Run

Looking for a competitive run with a great cause?  Girls on the Run of the Triangle is gearing up for their 5k race in April.  This program helps young girls develop self-confidence and empowerment through small running groups, all while training to run a 5k road race.

As a Raleigh CrossFit Coach, I support this program.  I was scheduled to be a coach for the Alexander Family YMCA near downtown Raleigh, but could not meet the commitment requirements.  However, I am on stand-by as a substitute coach and fully intend on continuing to assist with the success of this important program for mentoring young girls and athletics.

To show support and register for the race, please visit the link below.  These girls cannot stop smiling after crossing the finish line of their first 5k race.  They began training at the end of January and meet twice per week to work on various skills, including running, but also self-development and social skills.

The registration link is here.

There is a drop down box in Question 2 of the registration site where as a registrant, you can chose the team you would like to support.  Any team is great, but I suggest Alexander Family YMCA.  The Lasater’s (you know Shannon and Jennifer) daughter participates with the program at the Alexander YMCA.

The GOTR YMCA team that raises the most money for the Scholarship Fund will win tickets for their team, coaches and one parent per girl to see the Durham Bulls game on May 5.  Additionally, the GOTR (eh hem, the Alexander YMCA) team with the most participants in the 5K will win a Planet Smoothie smoothie party.  Let’s help them raise the money, as well as gain participants.  Endurance folks – this means you!  Sign up!

To donate to the scholarship fund go to http://www.active.com/donate/gotrtrispring5k2012.  Across the top, click the search button and then choose Alexander YMCA.  Feel free to share the link with your friends and GOTR supporters.

 

Girls on the Run Spring 5k and Fun Run

Saturday April 14th at 9am

American Tobacco Campus

Durham, NC

 

Sunday, April 1 - Raleigh Rocks 5k/Half-Marathon

No April Fool’s Day joke here!  Put those running skills to work at the Raleigh Rocks 5k/Half-Marathon.  Register to dominate this race with Raleigh CrossFit.  This is the perfect race to put all your focus on during your 6-week endurance training.

April 14-15: USA Weightlifting Sports Performance Coach Level 1 Certification

Two-day certification (click for more info.) The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions.  Participants will gain base line knowledge about the programming of training and technical rules.  The course includes theoretical classroom, and practical hands-on portions.  Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based.  It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.

To register, click here.

Get farm-fresh veggies, meat, poultry and eggs delivered right to the Raleigh CrossFit facility.

Check out this link to learn more.

Josh carries his plate on the 400m run.

Did You Know?

Throughout my research and coach training in fitness, sports, exercise, endurance training, strength training, nutrition and much more, I have come across various tidbits of knowledge that either sparks further research, a shake of my head or a little “hmph, I had no idea.” thought.

 

Here are just a few to spark your own reactions.

 

(in no particular order)

* The standard push-up uses 64% of your body weight, while the modified push-up (bent knees) uses 49%.

* 1 original glazed Krispy Kreme donut (49g): 190 calories, 100 calories from fat, 11g of fat, 5g of saturated fat, 90mg of sodium, 21g of carbohydrates, 10g of sugar, 2g of protein. “The only animal by-products used in our doughnuts are eggs (whites and yolks) and dairy products (including milk, butter, yogurt, whey, nonfat milk and nonfat whey). We use vegetable shortening (palm, soybean, and/or cottonseed and canola oil) for zero gram of trans fat per one serving of doughnut. All monoglycerides and diglycerides are vegetable based. Enzymes are also present. The lecithin we use is soy-based. We also use wheat in our doughnuts, including bran, germ, gluten, starch and flour. All ingredients are Kosher, but not all stores are Kosher.” – From www.krispykreme.com  Compare this to 1 serving of spinach.

* Doing only ab exercises won’t give you abs. These isolation exercises don’t burn enough calories to reduce fat. Try CrossFit instead :). We know this, but here is the research: Southern Illinois University study –  14 sets of ab exercises, 5 days a week for 6 weeks. Participants didn’t lose belly fat or shrink their wastelines.

* Did you know this about seeds?

- Chia Seeds: Calcium, fiber and magnesium. Add them to your fruit and protein shakes.

- Pumpkin: Immune booster of magnesium and zinc.  Eat them raw or roast them.

- Hemp: 1 ounce has 11 g of protein. Smoothie additive  or in a stir-fry.

- Sunflower: Roast these fun seeds and enjoy the benefits of antioxidants manganese, selenium and vitamin E. Add them to a trail mix or on a salad.

* Fish oil (omega-3s): Reduces inflammation, either caused by training or stress.  An Ohio State University study found that when participants took 2.5g of fish oil every day for 12 weeks, their anxiety levels dropped by 20 percent. Kids can benefit from fish oil too.

* Anger management. When anger takes a hit to you, take a deep breath to reverse the body’s response and slow your heart rate. Breathe in for a count of 10 and breath out for a count of 10. Continue for 10-20 breaths.

* From MayoClinic.com: The main benefits of stretching are thought to be:

  • Improving athletic performance
  • Decreasing the risk of activity-based injuries

Stretching can help improve flexibility. And better flexibility may improve your performance in physical activities or decrease your risk of injuries by helping your joints move through their full range of motion. For instance, say your Achilles tendon is tight and lacks flexibility. If you do a lot of hill walking, your foot may not move through its full range of motion. Over time, this can increase your risk of tendinitis or tendinopathy in your Achilles tendon. Stretching your Achilles tendon, though, may improve the range of motion in your ankle. This, in turn, can decrease the risk of microtrauma to your tendon that can lead to overload and injury.

Stretching also increases blood flow to the muscle. And you may come to enjoy the ritual of stretching before — or better yet, after — hitting the trail, ballet floor or soccer field.

Functional movement is the ability to produce and maintain a balance between mobility and stability along the kinetic chain while performing fundamental patterns with accuracy and efficiency. Muscular strength, flexibility, endurance, coordination, balance, and move- ment efficiency are components necessary to achieve functional movement, which is integral to performance and sport-related skills.

* “The greatest known adverse health effects of phytic acid is that it binds divalent minerals (iron, zinc, calcium, magnesium, manganese etc.) making them unavailable for absorption or poorly absorbed in the gut.  Vegetarian diets high in phytic acid from legumes, whole grains, nuts and seeds) frequently result in mineral deficiencies and impairment of health.  In a typical modern day “Paleo” diet (contain some nuts), these mineral shortcomings  are of little concern because meat and seafood (including shellfish) are rich sources of iron and zinc, whereas fresh fruit and vegetables are excellent sources of magnesium and manganese.  Only when nuts and seeds become the dominant daily caloric source would potential mineral deficiencies appear.” – Dr. Loren Cordain

 

* How to create a warm-up. There are many ways to create a warm-up and like anything else there are various opinions on those variations.  In my experience, warming up is essential and helps to not only prepare the body for the upcoming workout, but it can also improve range of motion and reduce injury. I always start with 2 minutes of a monostructural movement such as rope skips, running or rowing. Nothing intense, just slow and steady to gently increase the heart rate. Then I will hit the foam roller for a few to address any soreness from the previous workouts. Tactically, I then want to ensure I target every joint and major muscle group. Shoulders, knees, hips, ankles, elbows and spine. Warming up before and cooling down after a workout.

* Perspective. I’ve talked to you all about this before.  Here is one place where someone else is talking about it. From Performance Menu, Dec. 2011.  “In her work at the Performing Edge in Toronto, Dr. Hays helps athletes break out of self-limiting patterns and gain some perspective, helping athletes recognize that “their performance in that particular moment is not the full definition of them; there are other aspects of them that are also really important and can be valued.” It’s easy to forgot in the heat of the moment, but there are a whole lot more elements and aspects of your life than just your sport.”

 

Learning to coach and learning to train is fun. I may be a coach, but I am also coaching myself.

 

“Another person’s choice is nothing more than another alternative for you to consider.” - Dr. Shad Helmstetter

 

Empower yourself to do the same. Share your own knowledge.  We all benefit from learning from one another.

 

 

CrossFit Raleigh and Christmas Fitness Birthday Celebration

Sunday, December 18 @2pm - Sparians Bowling Alley – Suite 120  141 Park at North Hills Street, Raleigh, NC 27609 (919) 803-3718

It’s free, so bring your game face and let’s bowl!

What’s to Know About Compression?

*Compression Clothing*

 

You’ve heard about it and you’ve read about it. You’ve seen people wearing it. Many CrossFitters have been wearing compression clothing as part of a workout or for post-workout recovery.  They swear by the intended effects.  Read the following, do some additional research and make your own decision.

From Competitor Magazine, Nov. 2011

 

What’s behind wearing compression?

Squeezing blood vessels causes them to open forcefully, which allows more blood and oxygen into the compressed muscle and helps shunt waste.  This in-with-the-good-out-with-the-bad increases the working muscles’ capacity to produce energy.

 

The compression apparel secures muscle in place so as to prevent muscular breakdown.

 

By creating extra blood flow, wearing compression after exercise is purported to expedite the removal of metabolic waste and re-introduce the substances muscles require to rebuild.

 

Benefits

  • Research suggests there is a reduction in delayed on-set muscle soreness 24 hours after exercise, specifically in the compressed muscle region. (Massey University in Auckland)
  • Reduces soreness
  • Expedites recovery
  • Improved performance

 

Types

  • Socks
  • Arm Sleeves
  • Pants
  • Shirts
  • Shorts

 

Brands

2XU (www.2xuusa.com)

CEP (www.cepcompression.com)

CW-X (www.cw-x.com)

Skins (www.skins.net)

SL3S (www.slstri.com)

Injinji (www.injinji.com)

Zoot (www.zootsports.com)

 

Where to find it locally

Trysports (Crabtree Valley Mall)

Fleet Feet

Athletes Foot

 

Compression options include shorts, tops, socks and pants.

 

Can You Race? – If You CrossFit, Yes You Can!

 

Many of you have asked, “Can I run a 5k?” or “What do I need to do to train for a 5k?”  There are a couple of answers that can be provided. One involves a follow-up question. “What are your goals with the run?” To simply answer the two questions, “Yes, you can run a 5k if you have been CrossFitting 4-5x a week for 2 months. And to train for a 5k, continue CrossFitting.”  If your goal is sport-specific, meaning you want to achieve a specific goal related to time, then a more sport-specific training program (i.e. a 5k run program) can be added to your current CrossFit training.

 

From CrossFit Endurance

 

How am I going to become efficient at running if I am not running long distances? CrossFit avoids this to avoid third wave adaptations (see below) so as to produce athletes that are “generalists” rather than specialized in one area. By CrossFitting you will retain the generalist approach. While completing focused anaerobic endurance training you will develop the third wave adaptations necessary to become efficient at your sport/s.

Third wave adaptations occur through repetitive exposure to movements. It allows the body to become extremely efficient at movement. In endurance training the traditional belief is that the more you run, the more efficient you will become. This is not correct. Studies show that running economy will be improved more through anaerobic training than endurance training (Explosive-strength training improves 5-km running time by improving running economy and muscle power. J Appl Physiol. 1999 May;86(5):1527-33.).
Stamina replaces LSD or aerobic training!

 

To read more go here.  Grab Coach Chennelle, Coach Will or email us to learn more about endurance training or triathlons.  Let’s get racing!

 

In Their Words…

What type of sport-specific training did you do to prepare for the City of Oaks race? Meaning, did you do any distance running prior to and if so, how much and when?

Barden: I did absolutely no distance running before the race. I was simply attending crossfit five days per week. While the endurance required to run just the 10k was taxing the body in a different way, I did not find it terribly difficult.

 

Jen. B: I did not train specifically for this race with running. My only “training” was 4-5 classes / week at CFR!  I felt “ok” about it because I have run half marathons before and I knew mentally what to expect (which is a huge part of it for me).

How did you feel during the race?

Barden: From miles 1-3, I was fine and exhilarated. 3-5, I began to breakdown a bit but did not stop. And the final mile, just the thought of finishing such an awesome feat was motivation enough!

 

Jen B.:  During the race I felt really good up until the 10 mile mark. That’s when my leg muscles were feeling exhausted and I could feel my body slowing down a lot. I knew that quitting was not an option so I kept going.

 

 

Any thoughts during the race about your training? Did it prepare you as expected?

Barden: “Keep going dammit!” I did stretch for about 20-30 minutes before. Hamstrings and quads mostly, I probably could have done more with hips as my butt eventually started hurting.

 

Jen B.: I decided to sign up for the race the day before. Of course I wished I had at least a few “long runs” under my belt but hadn’t made the time to work them into my schedule.  Since I did not specifically train for running a 31.1 mile distance, I wasn’t as prepared as I would like to have been. However, I feel strongly that my training at CFR was great preparation for a race like that. Having that “strength and endurance” piece to get you through is key! I have run half marathons in the past where my only training was running and they were difficult. It’s not just running that prepares you, it’s your pshycial strength and endurance that gets you through. For my next 13.1 mile race I will train by continuing to crossfit, adding a long run during the week, and some additional sprint work outside of CFR (and hopefully not wait until the last minute to sign up!).

 

How did you feel immediately after? Include personal feelings here in addition to physical.

Barden: I felt great afterward! A little spacey and hungry perhaps.

 

Jen B.: After crossing the finish line, I was pretty dazed and out of it.  All I could think was [in robot voice] “must get water and bananas.” I felt relieved it was over and proud that I had finished!

 

The day after, how did you feel, muscle-wise?

Barden: The day after was rough. My right knee experienced limited range of motion. I hobbled around work all day. It cleared up later in the evening with a little rest and continued, slow movement of the joint.

 

Jen B.: I was extremely sore. My legs, especially my calves and hamstrings, were shot. In past 1/2′s where I’ve trained, my recovery was a lot quicker and by the next day I was good to go. If I learned anything from not training (i.e. running), it’s yes, I can run a half marathon by simply crossfitting regularly which is amazing to me! However, if I want to make the last few miles easier on myself and my recovery quicker…then I need to add in some long distance running to get my legs ready (and sprint work to better my time).

 

How has the recovery process been?

Barden: Other than the knee for about 12 hours, great!

 

Jen B.: It’s been long, about 2 days of extreme soreness. Today is Day 3 I feel so much better!

 

 

What did you do to aid in recovery?

Barden: Very little… I probably should have done more, e.g. icing of knees, elevation, ibuprofen, etc.

 

Jen. B: Fluids / Protein / Epsom Salt / Stretching / Staying active.

 

 

Resources: Testimonials from CrossFit Raleigh athletes!

CrossFit Endurance

 

 

Upcoming Dates

 

  • Special Hours of Operation for the Thanksgiving Holiday.

    • Wednesday, Nov. 23 – NO 6:30 p.m. class

    • Thursday, Nov. 24 – NO CLASSES

    • Friday, Nov. 25 – 9:30 and 10:30 a.m. ONLY

    • Saturday, Nov. 26 – 9:30 and 10:30 a.m.

    • Sunday, Nov. 27 – NO CLASSES

 

CrossFit Goals Seminar 

Monday, Nov. 14 at 7:30 p.m.

 

Nutrition Seminar

Topic: The Zone

* Understanding food as fuel
* The hormonal response to food and what the roll of each food
* Quality & Quantity (Paleo & Zone)
* Block explanation & assigning Block amounts
* Supplements ( fish oil)

Nutrition Lectures are Wednesday, Nov. 16th, and again on the Monday, Nov. 21st at 7:30 p.m. (Same topics discussed at both days/times, approx. 45 mins in length)

 

Running All Around Town

“And while the law of competition may be sometimes hard for the individual, it is best for the race, because it ensures the survival of the fittest in every department.” ~ Andrew Carnegie

 

 

What a weekend for CrossFit Raleigh.  Over the course of two days we had three different competitions going on.

 

Inaugural Tarheel Challenge

Chloe’ and Coleman competed in the Inaugural Tarheel Challenge on the campus of UNC Chapel Hill, Saturday, Nov. 5.  Chloe’ took home first place in the female division, while Coleman finished 10th overall in the men’s division.

 

MDUSA Grand Prix

Coach Christmas competed in her second Olympic Lifting Competition, taking place on Saturday, Nov. 5.

 

City of Oaks Marathon and Old Reliable 10k

CFR’s family participated in the City of Oaks Marathon on Sunday, Nov. 6. Brandon finished in 4 hours for his first marathon. Shannon Cox finished 6th in the half marathon – demolishing her fellow CFR peeps :) with her 1:33 time -keep it up! Also participating in the half marathon were Coaches Kim, Chennelle and Will, Dan, Jen Barwick and Jeff. Barden, Coleman, Carl, Dave W. and Coaches Christmas, Anna and Meagan took on the Old Reliable 10k. Strong performances by all! Congrats to those who PR’d – first race or time!

 

Congratulations to all of the athletes. Come join us next time if you missed it! Ask the athletes if they had fun and they would tell you – absolutely.

IN OTHER NEWS…

  • Special Hours of Operation for the Thanksgiving Holiday.
    • Wednesday, Nov. 23 – NO 6:30 p.m. class
    • Thursday, Nov. 24 – NO CLASSES
    • Friday, Nov. 25 – 9:30 and 10:30 a.m. ONLY
    • Saturday, Nov. 26 – 9:30 and 10:30 a.m.
    • Sunday, Nov. 27 – NO CLASSES