Resources, Nutrition and Mobility

Coach’s Spotlight – Matt Szenda

mattszendaFavorite CrossFit movement:
Clean and Jerk

Favorite Workout Song:
Right Above It – Lil Wayne

Favorite Hero/Benchmark WOD:
Cindy or Linda (first benchmark WOD I did)

Favorite Food:
Cheeseburgers

What inspired you to become a CrossFit coach? 
It had to be the community and “team” feel of CrossFit that inspired me to become a coach. Everybody is in it together and rooting for each other to do well, it reminds me of the camaraderie when I was playing hockey. I wanted to be a part of the CrossFit family.

What has been your best coaching experience so far? 
My best coaching experience is every time someone hits a PR or new movement they have not done before in one of my classes. I love seeing people succeed in the gym and accomplish something they may have never thought they could before.

If you could give someone new to CrossFit just one piece of advice, what would it be? 
My advice would be to just go for it. Every workout have that mindset that you will just go for it no matter how difficult the WOD might be, no matter how nervous or scared you might be, because that feeling you get when it’s over and you finish it is an indescribable feeling of accomplishment. It makes it all worth it.

Would you share with us your favorite tip or cue that we might find useful to use in our training?
Recovery is just as important as the training. A lot of us forget this from time to time, myself included and believe me I have learned the hard way. Sleep, food, and hydration are critical to getting optimal results everyday in the gym no matter what your goal is.

If “YOUR NAME” was a WOD, what would it be?
I think the “Matt” would have heavy thrusters and T2B in it and would be a sprint style workout. Under 10 minutes, for sure.

What movement challenges you the most and what are you doing to improve?
The bar muscle-up and snatch challenge me the most. I have been working on scap and midline strength. I have been working a lot with strict pull-ups and doing more scap retraction exercises.

What CrossFit athlete do you aspire to be most like? 
Dan Bailey. He has been a consistent competitor at the games over the years, and won the Spirit of the Games award this year. He always seems to be really enjoying himself with a friendly demeanor.

SAVE THE DATE: 2015 Battle on the Yard

Yes, you read that right. We’re competing for fun!

We couldn’t end the summer without a friendly, in-house competition with our members. We’re still putting the finishing details in to place, but here’s what you should expect from this year’s competition:

DATE:
October 3, 2015

DIVISIONS:
You don’t have to be a CrossFit expert to compete. We’re hosting two separate competitions for males and females. Choose between Rx, scaled or ‘choose your own adventure.’

TEAMS:
Create your own teams of 3 females or 3 males.

EVENTS:
3-5 events.

COST:
$0 – all active members are invited to participate as part of their membership!

Specifics on team registration, events and time slots will be sent after Labor Day. We look forward to seeing everyone at this year’s Battle on the Yard.

 

Ups and Downs of Training

 

IMG_2624By Mike Zemanski, CrossFit 312 Owner and Coach

“The weight room is a place where the trials never end. It is the place where we test ourselves continuously – we struggle to reach one goal, and, as soon as we reach it, there is another and more difficult one to meet.”

In yoga, there is common refrain throughout the practice to “honor your body.” Meaning, respect what your body can perform at that moment. No more, no less.

In CrossFit, the same principle can be applied to your training. You’re not always going to feel like you can move as fast as you want, or that the weight is going to fly through the ceiling. We’ve all had great training days when we’re weightless and the metcon isn’t trying to kill us. For every great day of training though, there’s usually days we just don’t have it. Weight you lifted before feels heavier, burpees are slower and that voice in your head is louder.

You have to embrace both sides of the process. Understand that not every day is going to be a day you PR. Paying attention to the minutia, the small ebbs and flows associated with daily training, can distract us from the long term benefits of CrossFit.

There are times when we question our training and the process. Want to blame outside variables for our performance. This is inevitable. It’s how you respond to that mentality that defines you. You have to embrace the tendency to question “Why didn’t I perform well today?” Understand that not every training day can be effortless, and remain positive.

There’s a variety of factors that may contribute to you not performing to your expectations. Your strength and conditioning is just a small piece of the puzzle. Sometimes the best cure for a plateau or back slide in your training is to look outside the gym and at the rest of your life. Your nutrition, sleep and overall stress level deeply impact your performance.

Get in the gym, work hard, eat right, sleep, record your data and observe the results over the long run. Respect your body, give your best effort, and have fun.

The key is to embrace the results, regardless of what they are, and know you put it all out there. Hopefully, when you look back over 6, 12 or even 18 months – you are fitter and healthier than you once were.

Summer Workout Tips

Hello, Summer. We’ve Missed You.

We all know that it’s officially summer — although some days have felt more like it than others. And as you’ve probably noticed as the temperatures and humidity rise, so does the temperature of the gym. While we will continue to do our best to keep everyone comfortable during these periods of heat, we thought we’d offer up a couple tips to keep you safe and active this summer.

1. Drink plenty of water. There is plenty of water at all time in our coolers, but we encourage you to bring your water bottles and hydrate before, during and after class. Dr. Hoesley (and all of our other fitness experts) recommends drinking your body weight in ounces each day – it’s easy to remember and will keep your muscles, joints and other body systems happy.

2. Let the staff know if you’re not feeling right. While we will do everything we can to keep the gym temperature below 80 degrees and as comfortable as possible, it’s important you scale workouts and listen to your body. If you’re feeling like you are over heating or pushing your body too far, let a coach know right away. Take a seat, drink some water and resume activity when you feel comfortable or ask the coach on duty for additional assistance/care. You’re health is our top priority, not your PR.

3. Don’t forget to fuel your body. Increased body temperatures typically mean increased metabolism. Make sure you are properly adjusting for the extra calories your body will burn as it heats up. Pre-workout/post-workout meals and protein are important every day, but especially on those hot ones! We have plenty of high-quality, paleo options and individual protein packets if you forget to bring your own.

4. Dress appropriately. This is probably a given, but wearing light, breathable apparel is key to keeping you cool during your workout. Although, lets be honest, we don’t mind if need to set your shirt aside to keep cool… and show off your hard work once in a while.

We’re looking forward to a summer full of amazing workouts, great community events and lots of fun. If there is anything we can do to make your experience better, let us know!

Happy Summer,

Stephen Hoesley

$%#! you’ve been eating.

Here’s an eye opening look at what Big Food is changing.

While the Paleo diet is part of the CrossFit culture, we don’t always talk about the underlying issue at hand — the quality of the ingredients and food we are eating. And lets be honest, we are all human — we all splurge on a guilty pleasure now and again. But this recent CNN article has us rethinking some of those splurges.

A number of major fast-food chains and food companies have recently announced healthier practices, moving to all-natural ingredients and ending the use of downright strange and sometimes hard-to-pronounce additives — a trend that experts say is having meaningful impact on our food supply.

The ever-lengthening list includes:

1. Pizza Hut and Taco Bell (YUM): Announced on Tuesday they were going all natural, removing all artificial colors and flavors. Among other things, Taco Bell said it will switch from artificial black pepper toactual black pepper (but wouldn’t reveal what was in the artificial version.)

2. Panera (PNRA): Made a similar promise earlier this month, saying that it will no longer put things like “Tert-Butyl-Hydroquinone” in your sandwich.

3. Dunkin’ Donuts (DNKN): Dropping titanium dioxide from its powdered sugar donuts to make the powder appear brighter. It is also used in sunscreen and paints.

4. Kraft (KRFT): Nixing the signature artificial yellow dye from its macaroni and cheese. The new dye will use spices like paprika, annatto and turmeric — and the company promises the mac and cheese will taste the same.

5. Tyson Foods (TSN): Eliminating antibiotics from its chickens over concerns that widespread use is leading to an increase in drug-resistant bacteria in both animals and people.

6. McDonald’s (MCD): Made a similar announcement in March.

7. Chipotle (CMG): Moving away from genetically modified food, with the co-CEO saying, “They say these ingredients are safe, but I think we all know we’d rather have food that doesn’t contain them.”

8. Coke (KO): Eliminated brominated vegetable oil, which is used as a flame retardant in plastics, upholstered furniture, and clothing for children. Coke had used it in Fanta and Fresca, among others.

To read the full CNNMoney article, click here. 

Recipe – Guacamole

Guacamole Photo

In honor of Cinco de Mayo, try this tasty and simple Guacamole Recipe.

Avocados offer nearly 20 vitamins and minerals in every serving, including potassium (which helps control blood pressure), lutein (which is good for your eyes), and folate (which is crucial for cell repair and during pregnancy).

Avocados are a good source of B vitamins, which help you fight off disease and infection. They also contain healthy fats, vitamin C and vitamin E.

(Recipe courtesy of Nom Nom Paleo.)