Mark’s Notes: Athlete Profile on Dawn W.

We just finished an amazing holiday party this weekend, and it was great seeing everyone outside the gym. Many of you look SO different in real clothes, compared to gym clothes! As coaches we see all of the athletes no matter what time they train, however as athletes many of you approached the coaches and wanted to know who someone was. This week we will help you get to know one of our athletes who you have probably seen around, Dawn Wilkinson. Dawn started training with Raleigh CrossFit, casually, with a punch card in August 2013, and converted to an unlimited membership approximately 1 year later in July 2014. She realized doing the training at Raleigh CrossFit was what she was looking for in terms of her exercise regimen.

Hometown: East Lansdowne, PA, moved to Raleigh in 1994 and threw away my snow shovel upon arrival.

Occupation: Regional Sales Manager, CCSS a division of HelpSystems. This means I sit in an office on the phone 8 hours a day. It’s not as glamorous as the title sounds.

As many athletes at Raleigh CrossFit, Dawn was not a college athlete, but rather someone who realized her athletic potential a little later in life.

I like to describe myself as one of those late-bloomers when it comes to being an “athlete”. I didn’t play any sports unless chasing down the ice cream truck counts, with the exception of a bit of softball in elementary school but nothing organized. Sports required extra cash, which was limited in our working class family. As kids we played outside – roller skates, tag, jump rope. When I graduated college I joined the “ladies only” fitness club my Mom attended. I was an intermittent exerciser until my early 30’s when exercise became like inexpensive therapy sessions and my ‘exercise enthusiast’ side was exposed. Then I met Kim Shaw and Holly (Fling) Austin and my real “inner athlete” started to break through. Because of these two Goddesses, I ran my first 5K, 8K, half-marathon and now can push jerk 100# over my head.

Dawn, fell into Raleigh CrossFit because of her friends and current RCF athletes Kim Shaw and Holly Austin.

One of my besties, Kim, started CrossFit back around 2012 and she would talk about the workouts with a mix of enthusiasm and frustration because they were giving her a great workout but were constantly challenging her. Then Holly started working out at RCF too, so I figured if I was going to have hang time with these two, then I needed to check this out too.

Having coached Dawn since April I have seen a huge change, not only her ability to perform the workouts, but her attitude as well. She is a positive influence on other athletes and is always encouraging others to push themselves beyond their current boundaries. Although Dawn didn’t start off as much of a goal-setter, her outlook has changed as she continues to better herself in her Olympic lifts and metabolic conditioning sessions.

I can honestly say I wasn’t a goal-setter and hadn’t been trained to think that way. Maybe it’s my age, combined with my upbringing, and all those years of parochial school, but I wasn’t a historian like others are. No journals, diaries, log books kept, but now I find myself writing things down, keeping track of my performance and enjoying a huge sense of personal pride when I realize that I just had a new PR (personal record). I look forward to what it will be like to a CrossFit athlete when I turn 50. I’ve got a few years until then but not many, so this is a real experiment in action.

 

Dawn, seen here doing a front squat, as friend and WOD partner, Kim looks on.

Dawn, seen here doing a front squat, as friend and WOD partner, Kim looks on.

 

With goal setting comes achievements, and those moments where we surprise ourselves. Dawn’s biggest achievement so far:

Rope climb x1. I may never attempt it again so as not to sully the memory, and I am completely okay with that. This is a double bonus of achievement because I have a crippling fear of heights – or at least used to. I might just need to consider that trapeze class after all.

Another of Dawn’s great achievements that she did not mention is her ability to do box jumps. Dawn, like many of our athletes, did not enjoy the idea of jumping on a box and instead chose to do step ups. Dawn however was determined to conquer this fear, and as a coach I watched her continue to persevere and gradually work her way up to completing rebounding box jumps with the 20” box!!

Outside of CrossFit Dawn enjoys spending time with her fur children as well as her friends. Not only that, but she is apparently a very good cook (I for one am more than willing to try anything she cooks to verify this!!!)

I am a hardcore animal lovah. We have 2 dogs, a 14 YO fawn-colored Chihuahua named Basil and a 10 YO black and white, terrier mix named Gemma. Both are rescues – Basil came to live with us when he was 8 YO the day after Christmas, and Gemma was rescued from the Wake County Animal Shelter in 2005. They add lots of joy, love, noise and fur balls to our house. Also I am a faux-Auntie to lots of my friends’ children. This is somewhat self-serving as I am hopeful that I will have someone to check on me in my old age in the event I fall and can’t back up after “Fran”. I’m rather solid in the kitchen and can cook up some tasty meals however I am NOT a baker since that is a precise science and I am more likely to need to substitute some ingredient in a recipe, which just doesn’t work with baking. Gardening is something I try to do but struggle with as it takes a good bit of time and energy and both of those are in limited quantities even without children.

Although initially Dawn was apprehensive and nervous about CrossFit, she has come to embrace the difficult workouts and meets them head on. Dawn never quits and continues to push herself to reach new milestones.

CrossFit? Where do I start? Raleigh CrossFit is a huge part of my life because it gives me so many opportunities to challenge myself mentally and physically. RCF has make me realize I can do all kinds of things I would NEVER have otherwise imagined or considered trying on my own. And the friends I’ve made through RCF are just the icing on the paleo-cake. These folks are generous, encouraging, gracious, hard working, enthusiastic, and just genuinely kind to the core. They all want the other athletes to do well – how can you not L-O-V-E being surrounded by this kind of great energy?!  

Dawn, like many of our athletes, is recognized by her employer for her healthy lifestyle, specifically being a member of Raleigh CrossFit, and the challenges and joys that CrossFit has given her.

One of the “positive culture” activities in place at my current employer involves each staff member being provided a professional “hobby shot” that hangs as an 18″x24″ photo on the “Wall of Stars” at our MN corporate HQ. There are hunters, outdoor enthusiasts, motorcycle riders, and a Justin Bieber groupie. When I had to decide what I wanted my photo to be, I knew it had to be some about working out because this what I do with the majority of my free time. When my hobby shot was taken in late Spring 2014, I was only getting in about 2x per-week on punch-card status but I still thought of RCF as a way I defined myself and my hobby shot has me repping a RCF t-shirt. I am really proud of that photo, and am thrilled that every day when dozens of my colleagues walk down that hall, I can plant the marketing seed so they know where they should go should they come to NC!

 

The hobby shot of Dawn at the headquarters of HelpSystems.

The hobby shot of Dawn at the headquarters of HelpSystems.

 

Note: Perhaps you receive work incentives to maintain a healthy lifestyle of frequenting a gym. Just ask a Raleigh CrossFit coach and we will be happy to provide verification records to your employer about your visits to RCF. If you have any questions about this you can reach out to Chennelle or the rest of the coaching staff and we can assist you in whatever your employer needs.

One of the best ways that I know to learn more about someone is to talk to those who they are close with. Holly and Kim are extremely close to Dawn and when asked were more than happy to provide share some details about Dawn to help us all learn more about her.

Kim: Dawn and I have been working out together for several years now. Honestly, I couldn’t ask for a better training partner. She always encourages me and pushes me to “up my game” every time I step into the gym. Her positive energy and enthusiasm for life is infectious and I’m sure is noticed by others at the gym. It’s so fun to watch her get stronger and more comfortable with every workout, especially since Holly and I had to do some serious arm-twisting to get her to join RCF. Now I think she averages more workouts per week than me.

Holly: First let me tell you that if Raleigh Crossfit were to give out the “most improved award” she would get my vote! Dawn will be the first to tell you that she has not had much experience with this level of training but she has taken this on without hesitation, with great effort and a smile on her face.

 

Holly: Dawn and I have been casually working out together for years – in 2010 she offered to come on part of my training run for an endurance event. I was so excited at the offer I planned to swing by her house to pick her up and she could join me for 5 miles in the middle of the workout. I neglected to tell her that we were running 5 miles and it never crossed my mind to ask her how far she wanted to go. But despite my negligence, Dawn did great! She ran the whole time with a smile on her face. It wasn’t until I saw her husband later that day that I learned she had NEVER run 5 miles before! Just two years later in 2012, Dawn ran her own half marathon and shortly after that she joined me and Kim Shaw to try out RCF – she has not looked back since.

 

Not only does Dawn deserve the most improved award, but she should be in contention for Coaches Award since she gives 110% everyday and welcomes every Raleigh CrossFit athlete – new and veteran, with a smile.

Dawn is an amazing woman, you have probably heard her cheer and encourage you as you push through a WOD, or seen her continue to perceiver no matter how difficult a workout can be. I encourage all of you to introduce yourself to Dawn next time you see her and get to know more about her for yourself.

 

 

Holiday Party Recap

What a year Raleigh CrossFit!  We celebrated one another and made a few new friends as athletes who train at various times were able to mingle without sweating! The event at Clouds Brewing was pretty amazing. Thank you to everyone who came out!  As a thank you to you for being awesome athletes and people in general, Raleigh CrossFit has a special “beanie” waiting for you. If you did not snag one at the party, please stop by the front desk so that your beautiful heads can stay warm this winter! Congratulations to Erica for her “best” Ugly Sweater. Very creative and thoughtful Erica.

 

 

 

 

 

The 2014 Raleigh CrossFit Holiday Party!

The 2014 Raleigh CrossFit Holiday Party!

 

Pictured: Dawn, Michele, Marcie, Erica and Heidi.

Pictured: Dawn L., Michele, Marcie, Erica and Heidi.

Welcome Terri to the Coaching Ranks and Black Friday Deal

Hello Raleigh CrossFitters!

As we continue to add programs at Raleigh CrossFit, we also want to bring in solid coaches to support those programs.  We aim to have a balanced and driven coaching staff that seeks out continuous opportunities for personal growth in the coaching arena.

Coach Chad and Coach Rebecca have recently registered for the gymnastics course, to be held in February. This would bring 5 gymnastics certified coaches to the current Raleigh CrossFit coaching staff.

With that being said, as we strive to always raise the bar, we are adding another gymnastics coach to our staff, not to mention, a former collegiate powerlifter and cheerleader.

 

I’d like to take the opportunity to introduce a new coach to the ranks of our experienced and knowledgeable coaching staff. As athletes at Raleigh CrossFit, you may know Terri Sevits. She relocated from Ohio to Raleigh in 2012 and joined Raleigh CrossFit, first as an athlete in August 2013 to get back into gymnastics and back into competition. Her training background, not only includes CrossFit, but also 15 years of gymnastics and powerlifting.

 

We are excited to have Terri’s gymnastics and lifting experience added to our coaching staff. Terri will begin the coaching mentorship program in December. For more information about Terri and the mentorship program, please continue reading below. 

 

Terri Sevits

From: Mentor, Ohio

 

Education

BA in Business Management

Ashland University (2011)

-Powerlifting team (2008-09)

-Cheerleading team (2008-11, captain in 2010-11)

 

Gymnastics Background

  • Participated in gymnastics from the age of 5-18
  • 2003-2007 Riverside High School Gymnastics team
  • 2004 I competed in the United States Association of Independent Gymnastics Clubs (USAIG) Nationals in Orlando, Fla. receiving the Gold medal in Bars, Beam and All Around
  • Advanced to Ohio High School Athletic Association District level on Bars in 2006 and 2007.
  • Coached gymnastics from 2004-2008, which included pre-k through competition levels 3-4 at Lake Erie Gymnastics School in Mentor, Ohio

 

Powerlifting Background

  • Member of Ashland University Powerlifting Team from 2008-09.
  • Competed in the Battle of the Great Lakes Powerlifting Competition
  • Top 100 Powerlifting Performances for the Women’s 114 Weight Class

 

 

CrossFit Background

  • Since August 2013
  • Multiple CrossFit competitions
  • Level 1 Coaching Certificate (Dec. 6-7, 2014)

 

Q and A with Coach Terri

 

Name three aspects of coaching that you enjoy and why. To me the best part of coaching is being a part of an athlete’s accomplishment of a new skill. The moment they master a new skill, the coach is able to share the excitement of all their hard work paying off. Another very exciting part of coaching for me is encouraging an athlete to eliminate self-doubt. An athlete may say “I can’t” and with your encouragement and assessment they complete the movement successfully.  Taking that doubt out of an athlete’s mind is so fulfilling to me. When growing up, gymnastics was my life and my coaches were my family. I would like to establish that relationship with the athletes at Raleigh CrossFit. I love that coming to Raleigh Crossfit can be someone’s “safe zone” where they can be themselves.

 


Name three characteristics people would say about you: Positive, encouraging, approachable

 

Describe why you have pursued coaching as a way to be involved with CrossFit. 

I have two main reasons I wanted to become a CrossFit coach at Raleigh CrossFit. I have been passionate about fitness my whole life and would be so lucky if I could focus my whole career to it.  I consider Raleigh CrossFit my family. I have learned so much as an athlete and after having been a gymnastics coach before I moved down here in 2012, I want to blend my powerlifting and gymnastics background with my CrossFit training background. I look forward to the opportunity to share my experience as a coach and as an athlete in all three areas with the athletes at Raleigh CrossFit.

 

What do you do to improve your skills as a coach?

I have spent a considerable amount of time researching and reading. I am constantly watching the other coaches interact with athletes at Raleigh CrossFit, since the first day I started here. I also regularly watch coaching videos from HookGrip, CrossFit.com, Cathletics, USAW and others. I want to be able to accurately pass along what I have learned as an athlete, as I become a coach. I know I have a lot to learn as a new coach, but as with every goal I set, I will do whatever I have to in order to earn coaching respect. And I know that only comes through knowledge and experience. My personal time investment on improving my knowledge base can never be capped. I love it!

 

From Coach Chennelle

“Terri has proven her ability to set goals, not only as an athlete, but in life. She has an extremely positive perspective in every area of life and strives to do her best at all times. Her experience with gymnastics, powerlifting and being a competitor in both of those areas, as well as having a solid coaching background in gymnastics, will strengthen our coaching staff at Raleigh CrossFit.”

 

 

About the Coaching Mentorship Program

All persons who express interest to become a coach at Raleigh CrossFit must first go through an interview process. They are then assigned to the coaching mentorship program, which involves over 100 hours of assessment, shadowing regular classes, foundations, trials and more, along with working alongside Raleigh CrossFit Owner Chennelle, as well as our veteran coaches prior to taking a class as the lead coach. Additionally, this mentorship program includes shadowing current coaches, observing, assessing, warm-ups, cool-downs, instruction of the foundations courses and gradual participation as lead coaches under the guidance of our current full-time coaching staff. Our coaching staff at Raleigh CrossFit is built on various disciplines of skill, experience, communication skills, attitude, professionalism and a strong history in the ability to both set goals and achieve them.

Please welcome Terri Sevits to the coaching mentorship program at Raleigh CrossFit.

 

A few notes about the upcoming schedule:

 

 

black-fridayspeciallogo

 

 

Black Friday Sale at Raleigh CrossFit!

Friday, Nov. 28, 2014

900a – 1100a ONLY – In person purchases only

Bring in your friend or family member to train with us also at the 900a or 1000a class! And there is no cost for them! Just arrive 15 minutes early to fill out paperwork. What’s the workout? Well, you will just have to wait and see!

 

Here’s what the deal includes: 

  • $100 Gift Certificates for $10
  • Raleigh CrossFit Gear 10% off
  • Stronger Faster Healthier Products 10% off

 

On Friday, Nov. 28, 2014 from 9:00am to 11:00am we will be offering a limited quantity of $100 gift certificates for ONLY $10!  If a friend or family member has been talking about trying Raleigh CrossFit or joining, this would make a great gift!  The $100 gift certificate can be used towards a foundations course ($185) or a first month’s membership.

Pair it with an official Raleigh CrossFit blender bottle or a T-shirt and it’s a great stocking stuffer!

 

New to Raleigh CrossFit? Want to take advantage of the deal? Come join us for the workout on Friday at 900a or 1000a and purchase a gift certificate to be used towards Foundations or your first month’s membership (if you have previous CrossFit experience). You must be present from 9-1100a to purchase.

 

We’ll also discount all in-stock “Raleigh CrossFit” gear and regularly sized bags of Stronger Faster Healthier protein or Push and Fish Oil by 10%.
These are all awesome gift ideas for Raleigh CrossFit athletes who want to give the gift of fitness to a friend or family member!

 

Have your friend or family member join us for a workout on Friday at 9:00am or 10:00a as well! The Black Friday workout is free for everyone!  So bring a friend and let them try us out!

FINE PRINT: Gift Certificates redeemable by new members only and with a 6-month or 1-year contract. New member is defined as “never having trained at Raleigh CrossFit previously”. Certificates may not to be combined with any other discounts. One certificate may be redeemed per person. Certificates are not redeemable for punch cards, kids/teen program or cash. If using certificate towards foundations, must sign a minimum 6-month membership. Certificates must be purchased in person on Friday, Nov. 28 between the hours of 900a-1100a. Certificates expire on Jan. 31, 2015.

 

Raleigh CrossFit Gear (In-stock only)

T-shirts

Hoodies

Sweatpants

Wrist wraps

Blender Bottles

Hats

Tank tops

*No limits, only until gone

 

Stronger Faster Healthier (In-stock only)

2 lb. bags of protein (Pure, Fuel, Fortified, Push, Recovery)

Fish Oil

*No limits, only until gone

 

All purchases must be made in person.

 

Note these special hours on your calendars for the upcoming holiday season.

 

*2014 RALEIGH CROSSFIT HOLIDAY PARTY: Saturday, Dec. 13; 7-10p. If you did not receive an email invitation, please let me know. Email me at raleighcrossfit@gmail.com.

 

* Last class on Wednesday, Nov. 26 is 6-700p. There will be no class from 700-800p.

* CLOSED Thanksgiving Day, Thursday, Nov. 27. (No CrossFit Kids/Teens)

* Two classes on Friday, Nov. 28: 900a and 1000a; regular schedule resumes on Saturday, Nov. 29 (900a, 1030a)

* Two classes on Wednesday, Dec. 24: 900a and 1000a.

* CLOSED Christmas Day, Thursday, Dec. 25 (No CrossFit Kids/Teens)

* Two classes on Friday, Dec. 26: 900a and 1000a

* No CrossFit Kids/Teens, Saturday, Dec. 27

* New Year’s Eve, Wed., Dec. 31 – last class at 400p

* New Year’s Day, Thurs., Jan. 1 – 2 classes; 900a and 10a ONLY. CrossFit Kids and Teens will train together at 1000-1100a.

 

2013Turkey_logo

 

2014 Ridgewood Turkey Trot!

Join the Raleigh CrossFit group as we run or jog the 2014 Ridgewood Turkey Trot on Thursday, Nov. 27.  Meet at the bank at 730 for a group photo.

 

VDAY_WOD_15-card

 

2015 Valentine’s Day Partner WOD!

Get ready! This workout has been a Raleigh CrossFit tradition since 2012!

Date: Saturday, Feb. 6, 2015

Time: 1000a-100p

Registration: Details to come

Information: 2-person, partner workout. The workout will be modifiable/scalable for all levels.  Find your favorite partner!

T-Shirts: Will be available for pre-sale ($25). These will be revealed soon!

 

2015 Krispy Kreme Challenge

2015 Krispy Kreme Challenge

Saturday, Feb. 14, 2015

Did you know that you do not have to eat any donuts? You can run the race for fun!  Join the Raleigh CrossFit team!

 

Register

 

RCF Athlete(s) Profile: Tyler and Terri

Terri_and_Tyler_2

Terri and Tyler

 

 

Name(s): Tyler Barefoot and Terri Sevits

Hometown(s): Dunn, NC/ Mentor, OH

School(s): Wake Forest University/ Ashland University

Occupation(s): Sales & Marketing for SiteLine/ Bodily Injury Claims Adjuster at Nationwide Insurance

 

Tyler and Terri are one of our many “CrossFit Couples” at Raleigh CrossFit. These two lovebirds started as an office romance, and have been together for almost a year now, though Tyler says it seems much longer! Both come from athletic backgrounds to varying degrees.

Tyler: I played organized sports through high school, organized drinking through college, then the occasional golf outing after that. Until CrossFit I was working out at a regular gym and just couldn’t seem to find a continuous routine that really worked for me.

Terri: I did gymnastics for 15 years at Lake Erie Gymnastics School, and cheerleading for 8 years- 4 of those at Riverside High School 4 of those at Ashland University.

 

 

Terri joined Raleigh CrossFit in August of last year to get back into gymnastics and back into competition. After hearing so many good things about RCF from her friend Tracy Dunlap, Terri says she didn’t even consider trying another box! After much badgering from Terri, Tyler joined in August of this year (although he also says RCF’s reputation for knowledgeable coaching and a good community didn’t hurt).

Tyler: My first impression was “What have I gotten myself into?” followed by “Costco sells bulk Ibuprofen right?” I quickly realized that there was a whole new level of fitness that I was just finding out about. Now, I’m excited each day about getting into the gym to see what new challenges await, and what progress I have made from the last time I was there.

Terri: When I did my free trial my anxiety level was through the roof! Once I started to work out it all went away. I was so impressed with how much attention I got from the coaches even though I was doing a free trial. A year later I feel like Raleigh CrossFit is my second family. Chad picks on me like a little sister and I can ask Chennelle questions that are probably considered “TMI”. Raleigh CrossFit has been a huge help with making Raleigh feel like home since I moved here in 2012.

 

In their time at RCF, both Tyler and Terri have worked toward their goals and hit some major milestones along the way.

Tyler: My biggest achievement so far has been participating in the “31 Heroes” Hero WOD with Terri. It was my first Hero WOD, first partner WOD, and supporting a great cause all at one time.

Terri: I have two proud achievements. One is getting my muscle up and the other one is competing on the Rx team for the Triangle Invitational.

 

Both of these two have shown such great dedication as athletes since they started, it is not surprising to hear what their advice would be to someone who is new to CrossFit.

Tyler: If you’re just starting I would say strap in, don’t give up, and listen to your coaches. CrossFit will push you in ways you’re probably not used to, but with the support of your fellow CrossFitters and the knowledge and support of you coaches, you may just surprise yourself with what you can accomplish.

Terri: My advice to someone starting CrossFit would be PLEASE DON’T COMPARE YOURSELF TO OTHERS! It was my biggest obstacle when starting CrossFit. I almost felt embarrassed at my WOD time or my squat number. I had to keep in mind that everyone has to start somewhere. I quickly learned that not only does everyone else’s time not matter, but no one else really cares how much you can squat or your WOD time. All the other athletes encourage and motivate during the WODs, they do not judge. When I talk to people about CrossFit the reaction I get sometimes is “you’re crazy” or “don’t hurt yourself”. I combat the skeptics by explaining the Foundations class and how knowledgeable the coaches are.

 

And of course, I had to ask these two to answer some questions about one another!

 

What is his/her favorite movement?

Tyler: Muscle-Ups and anything gymnastics based.

Terri: Tyler loves rowing, wall balls and cleans and most of all dead lifts. (All of the tall people favorites)

What is his/her least favorite movement?

Tyler: Wall balls I think, because she’s a tiny human and has much further to throw the ball than most.

Terri: Actually not positive but I would guess double-unders.

How has he/she changed since starting CrossFit?

Tyler: For the good, she is more driven, more physically fit, and sleeps better at night. On the downside, she talks like a sailor, always going on about “snatches” and “thrusters” when she’s at the “box”, it’s quite unnerving.

Terri: Tyler has lost weight since starting CrossFit, but more importantly he has gained confidence in himself. He also has joined me in talking about CrossFit all the time… not making fun of me for talking about it non-stop.

Is there something you are especially proud of him/her for?

Tyler: The fact that she’s never quite satisfied no matter how well she does. Even if she meets a goal, it’s already replaced with a new one as she is constantly looking to improve

Terri: I am especially proud of Tyler’s determination while completing the WODs. Tyler has never given up during a workout, no matter how long it takes him- even if it’s 15 minutes after everyone else. I have also been very proud of Tyler because he doesn’t accept having a weakness. When he first started CrossFit, the clean was a struggle. Instead of accepting that he wasn’t good at them, he stayed after class until he improved. Now the clean is one of his favorites.

Do you like working together in team WODs? Why or why not?

Tyler: Yes, she can do body weight workouts much faster than me, and she’s a great motivator and personal coach. She pushes me to try and do more than I think I’m capable of doing, and most of the time she’s right.

Terri: We have only been able to do one work out together which was 31 Heroes. This was a great experience because it played on our weaknesses and strengths. I found myself trying harder on the run because I didn’t want Tyler to be mad I left him inside doing the workout too long. Of course he wasn’t mad and encouraged me through the hard times.

And finally, a few closing thoughts from Tyler and Terri on their experience at Raleigh CrossFit:

Tyler: Joining Raleigh CrossFit has been a very positive experience in my life, and I really enjoy the great group of athletes that I get to train with.

Terri: I would like to thank Chennelle, Kim, Chad, Amber, Mark, Rebecca, Beth, Zach and Mike. None of us would be at this level without you. Trust the programming and don’t ever give up.

 

Thank you Tyler and Terri for sharing your story! We wish you many partner WODS of happiness!

Mark’s Notes: The Importance of Strength Training

 

Lynde hitting depth on her back squat.

Lynde hitting depth on her back squat.

As we continue through our 7th week of the squat cycle, I think that it’s important to answer one of the main questions associated with squatting and strength training, why do we strength train? I know many of you love the metabolic conditioning workouts that we do at Raleigh CrossFit, however strength training is an extremely important part of our training.

Strength training is a major component in increasing muscle mass, decreasing body fat, and increasing the amount of calories that you burn on a daily basis. As we all get older we naturally lose muscle mass, in order to prevent this, we must continue to maintain and enhance our current muscle mass in our body, this is done through strength training.

Additionally, individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue and consumes more calories, conversely, stored fat, uses very little energy. Strength training can provide up to a 15% increase in metabolic rate (both resting and while active), which is helpful not only for weight loss, but long term weight control.

However, strength training has benefits that go well beyond gaining muscle mass and metabolic efficiency. Strength training helps you improve your balance and coordination, as well as improve your posture. In addition to safety, this is one of the reasons that the coaching staff at RCF makes sure that you have the correct form on all of your movements. While balance and coordination may not seem quite as important to you while you are younger, as you age, this becomes increasing important in reducing your risk of falling. It is one of the reasons that the strength training is increasingly important as you age.

Strength training has many benefits for women as they age. Women can lose as much as 1-2% of their bone mass annually as they age. However by stressing your bones, strength training increases bone density and greatly reduces the risk of osteoporosis.

So, how do we strength train? One of the most effective ways is to squat. It is one of the most natural movements our bodies can perform. Sadly, one of the biggest myths that is out there concerning strength training is that squatting is bad for your joints. Let me tell you now, this is incorrect! In order to help you understand more about this I’m going to give a short anatomy lesson about your joints and how they work.

Although there are various types of joints throughout the body, all joints have the same basic anatomy and function. Joints connect one bone to another and give us to ability to bend and twist. Within the joint there is the connective tissue (the ligament) which serves as a bridge from one bone to another via your muscles. Also within your joints is cartilage. Cartilage is an elastic tissue that is the cushioning material in your joints. Its purpose is to serve as the shock absorber, preventing bones from grinding on other bones. Osteoarthritis is what appears when we start to lose the cartilage and ligaments within our joints. One of the most important ways to maintain cartilage and ligament strength is through strength training. Strength training helps to strengthen the muscles and ligaments that surround the joints, thus protecting them from damage. The muscles in the upper and lower leg stabilize the knee joint and absorb some of the stress that otherwise go through cartilage.  This allows the muscles to absorb the pounding of daily life rather than the joint itself, protecting cartilage and the ligaments within.

These are just a few of the benefits to continued strength training throughout one’s life. Although you may love how you feel after a particularly taxing metabolic conditioning workout, it is important to know and understand that the benefits that you are receiving through strength training are equally important. If you have any questions or would like to know more about the benefits please ask one of the Raleigh CrossFit coaches and we will be happy to answer any questions that you may have.

 

 

References

Mayo Clinic

Center for Disease Prevention and Control

Men’s Journal

CNN Health

StrongLifts.com

 

RCF Athlete Profile: Colleen

Raleigh CrossFit Athlete Profile

Name:  Colleen Herman

Hometown:  Oregon, IL

Family:  My parents live in Illinois and my older sister lives in Wisconsin

Education:  Marquette University in Milwaukee, WI

Occupation:  Associate Technical Writer at Allscripts

 

Colleen started at Raleigh CrossFit four short months ago, and in that time has made some amazing strides toward her goal of getting back into shape.  Prior to joining us, Colleen was in a rut that many of us are familiar with.

Once I moved to Raleigh, I started my new job, sitting in a chair for about 8 hours a day, and after work I would continue to sit around my apartment being bored. As the months passed, I was gaining weight. Occasionally, I would go for a run, but I couldn’t seem to motivate myself to keep exercising. I was bored doing the same thing and I wasn’t pushing myself. Finally, I just decided that I needed to change something in my lifestyle, so I did some research and found CrossFit would have the variety and motivation that I needed. I tried a class, felt like dying, and then I scheduled my Foundations to continue the cycle.

While Colleen had participated in sports as a child, she had not participated regularly in any athletic activities since before high school.

I would have to say that all of it (training at Raleigh CrossFit) was pretty challenging for me, at the beginning. I was incredibly out of shape and I did not have the strength to be able to do the movements and WODs. It was hard to see everyone around me easily doing the movements and WODs that took me twice as long to do. I had to keep telling myself that it would take me a while, but I would get better. Granted, I am still out of shape and it does take me a while to do some movements, but I am doing better than I was.

At first, I was really intimidated at how fast, strong and intense everyone was. I had never really been around people who were so dedicated, and it was kind of scary. The intensity and dedication is almost contagious; you just want to keep improving.  I am also starting to really appreciate how supportive everyone is. I guess because I wasn’t super involved in team sports and I am not the most social being, I never have been a part of a community like Raleigh CrossFit. It’s really nice feel a part of a group.

I think my biggest achievement has been my squat.  I remember during foundations the coaches would set a box or wall ball behind me because I couldn’t judge how far into a squat I needed to go. I would lose my balance or fall over A LOT. For a while, I wouldn’t use any weight doing squats and I was lucky if I could work with a PVC pipe. I am now confidently at the point where I can use a regular bar and add a pretty good amount of weight to it.

 

Don’t let Colleen’s modesty fool you- watching her progress week after week has been nothing short of incredible!  And for those of you who have worked out with Colleen, you know what a positive outlook and great attitude she has.

My favorite CrossFit experience is just coming into the box and having about an hour in my day where I can relax and just workout. I am a very high strung individual, always thinking about what I need to do, when it needs to be done, and everything else that I haven’t figured out. When I’m at CrossFit, I am so focused on the WOD that any stress or anxieties kind of go away.

Since I have finally become comfortable with most of the movements, my main goal is to continue improving (adding more weight, being able to do more reps in a row, etc.)  I also really want to motivate myself to come to weekend WODs more regularly.  Also, it would be pretty cool if I could do a pull up. There are many, many new goals.

I have to agree- I think it will be pretty cool to see Colleen get her first pull-up!  But I also know that we will get to see many more milestones along the way due to Colleen’s hard work and dedication.

Thanks for sharing Colleen- keep it up!

 

 

 

Schedule/Event Reminders

 

* One class on Monday, Sept. 1 at 900-1000a

* Gym is closed on Saturday, Oct. 4, however we will schedule an outdoor WOD at Fletcher Park at 900a, weather permitting. We are hosting the United States Powerlifting coaches course,where coaches Kim, Chennelle, Chad, Zach and Mark will earn their USAPL Coaching certification.  Thank you for your consideration in allowing us to host such a certification, so that we can also aid in your athletic development :)!

 

Athlete Profile: Adam P.

 

 Schedule Adjustments

* Monday, Sept. 1 at 900a ONLY (Labor Day)

* Carolina Clash for Sept. 13-14 has been cancelled

* Regular training hours have resumed for Sept. 12-14.

Thanks to everyone who participated in the 4th Annual 31 Heroes WOD!

Participants of this year's 31 Heroes WOD on Sat., Aug. 9.

Participants of this year’s 31 Heroes WOD on Sat., Aug. 9.

RALEIGH CROSSFIT ATHLETE PROFILE: ADAM P.

Athlete Bio

Name: Adam Partaledis

Hometown: Malden, Massachusetts

Family:  My family still lives in Massachusetts.  My father Bill, mother Paula, older brother Eric, and nephew Kayleb.  Most of my extended family live in New Hampshire and Massachusetts.

Education:  Endicott College in Beverly, MA- degree in Business Management and MBA 

Occupation: Sales Rep for Rogers Foam Corporation

Favorite Movement:  Front Squats

Least Favorite Movement:  Overhead Squats and Double Unders

 

Adam was unsure about starting CrossFit at first, but gave it a shot and is pleased with the results so far.

Adam was unsure about starting CrossFit at first, but gave it a shot and is pleased with the results so far.

Adam has been an athlete since he was little, starting out as a forward on his hockey team.  He continued playing hockey in high school, and played club hockey in college.  That was on top of playing goalie for his lacrosse team in high school, and Division 3 lacrosse in college- busy kid!

Adam still plays hockey two nights per week, but joined Raleigh CrossFit in January of this year after getting bored at traditional gyms.

I was a CrossFit hater before I joined.  I thought it was a warehouse full of people with bad form trying to finish a workout fast… I am the type of person who likes to go to the gym and then leave.  I don’t like talking about it and comparing stats and PRs with other people and talking about who’s who in the world of working out and, at that time, especially CrossFit.  I went to the gym to get better at a sport.

Then, my first week, I was humbled quickly by the intensity, as well as what I was lifting and how long it was taking.  Then I realized that Raleigh CrossFit teaches form and that is what is important.  Now I love going and I’m not sure if I could ever go back to a regular gym.

I started out doing almost no weight on WODs and still coming in last.  Now I’m doing most workouts Rx and coming close to last, but that alone shows how much I am improving on a daily basis.  I cannot believe how much stronger I am now and how much better I feel going to Raleigh CrossFit. 

I see huge improvements from when I started, but still feel weird telling people where I go to work out outside of the gym because I get that non-CrossFitter look of “oh you are in the cult” and they have the same thoughts I did before I started. 

Taking a chance going to Raleigh CrossFit was one of the best decisions I made because I get an hour workout in daily that I would never put myself through on my own at my age today.  I am in the best shape ever since playing competitive in college and I would never be at this point without this gym.  (I say gym still.) 

While Adam may have started CrossFit to “get in shape”, his goals have changed since then.

I want a better Fran time.  I don’t even want to tell you what my last time was.  I have been thinking about eating better for a while now.  I haven’t taken that step yet. (he says with sarcasm)

Now I am comfortable at the beach but there is a ton of room for improvement.  I hit that goal but want to look better and move towards the goal of training in the gym harder.  I have gone up in every PR every time we have done 1RM and want to keep that going, and if that keeps happening I know now that my goal of looking better will just come along for the ride. 

With Adam’s great attitude and consistency in his training, there is no doubt he will continue to see progress.  Both of those qualities shine through in his advice to those who are just starting CrossFit:

Keep showing up and listen to advice from others, especially the coaching staff.

 

Thanks for sharing Adam!  We are glad you took a chance on Raleigh CrossFit! Your “beach body” is coming along nicely!

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.