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.

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!