This weekend, our 707ers, Johnita Lanni-Cradit, Keith Washington, and Coach Ian Krohnfeldt obtained their USA Weightlifting Level I Sports Performance Coach Certification!
We love when athletes and coaches want to learn more and advance their own level of education and experience. It’s no surprise to any of us that Johnita and Keith especially love weightlifting, as they dominate our gym leaderboard and frequent our Barbell Club class every Tuesday and Thursday, so why wouldn’t they further their awesomeness with this training?! And, Coach Ian continues to impress us with his level of passion and drive to further his professional development, too!
We are excited to see them implement what they’ve learned, and look forward to what’s in store! 😉
I’ll be very frank with y’all…Every time a client/athlete tells me, “I’m going to go on a diet…What diet should I follow…I need to go on a diet…I’m going to try this diet cleanse I read about online…What diet did you do to lose the baby weight…” I cringe and die a little inside.
That word needs to be obliterated from existence.
Guess what…Dieting is a sh***y short-term reward, long-term loss, and really is not productive nor beneficial to your quality of life, health, and fitness.
It’s something we’ve invented and convinced ourselves we “have to do” in order to look like something, or be like someone, or be able to accomplish something.
It’s a brilliant marketing gimmick, though. Americans spend over $60 BILLION annually to lose weight (According to data by Marketdata Enterprises, a market research firm that specializes in tracking niche industries).
Over $108 Million of those dollars are spent on diets alone, and over 85% are women on these diets.
Dieters typically make 4 to 5 attempts a year, too! I’m exhausted just thinking about that…
Dieting is bullsh**!
Stop falling for the gimmicks. There is NO magic pill or quick fix. Sorry, folks. There really isn’t. There is no fountain of youth, either. And, unicorns aren’t real.
Here’s the real deal…
Eat to perform! Eat to nourish and replenish! Eat to sustain a quality of life!
Food is Fuel, NOT punishment or reward. So, stop treating it like such.
And, if it’s not enough to put yourself out of your own misery and the constant unhealthy yo-yoing, then consider this…
“I’m on a diet, so I usually prepare something different than what my kids are eating.”
I hear this too often from people who are either currently on a diet or have been on one in the past. Since their kids eat “kid food” like nuggets, fries, lasagna, fast food, or pizza, they have to prepare boiled chicken and asparagus to eat on the side.
Despite knowing that yo-yo dieting is a bad idea, millions try it every year. Besides being a completely unsustainable approach to nutrition, there are far-reaching consequences to these behaviors.
It may not seem obvious, but your kids are tuned into your unhealthy habits.
Big Impressions on Small Ears
Children are incredibly influenced by how their parents talk about food.
According to research by Damiano and colleagues, “Adolescent girls are more likely to engage in weight loss attempts when their mothers engaged in extreme and presumably more observable weight loss behaviors rather than moderate weight watching and body dissatisfaction.”1 The research isn’t as clear regarding boys, but it does show that the father plays a big role in how boys perceive body image.
Children pick up on these behaviors as early as preschool. Results from one study2 show that if a parent is neutral toward food, meaning not too pushy to eat healthy or unhealthy, children tended to be normal weight. Conversely, excessive control by the parent lead to over-eating by the child.
Understand How Social Pressures Impact Your Kids
As someone without kids, I am in no position to give advice on parenting styles. However, this is beyond parenting styles. Our entire future adult population is growing up with incredible social pressure to have the “ideal” body. Social media, television, models, sports, and peers influence the way kids think about body image, dieting, and health.
It’s more important than ever for kids to learn proper weight control and reasonable body image.This message must come from the home, but unfortunately this is where most problems begin.
Kids notice when parents cook different food, and they associate those foods with what mom or dad eats to lose weight. And so, kids grow up thinking that vegetables are a diet food. The irony is, these parents are generally amazing people who would do anything for their children. In fact, a lot of their motivation to diet is not only for looks, but also for longevity to see their kids grow up.
As a parent, it’s perfectly fine to want to lose weight, gain muscle, or have any other health goal that involves food. However, if you need to eat different foods from your family to accomplish this, what the heck is your family eating in the first place?
Get Your Kids Involved in the Kitchen
I understand that kids can be picky. To alleviate some of the mealtime struggle, make your kids a part of the process. Have them choose a few recipes each week that include vegetables. At the grocery store, let them pick out produce that looks fun. When kids take ownership of their decisions, they are more likely to try eating something new.
Frozen chicken nuggets, spinach, and fries are fine to eat on occasion. But when you do eat a more nutritious meal, make a big deal out of it. Point out that vegetables make you strong and healthy, not just something to eat leading up to bikini season. Pass down cooking skills, teach them what well-rounded meals look like, and model healthy food habits yourself. Everything you do regarding food can and will be imitated. Give your kids the tools to make better decisions.
Eating together is a fading tradition. I recently watched a family sit for a meal and not one of them looked up from their phones the entire time. I can only imagine that at home they rarely eat as a family. While it may not be realistic to eat every meal together, it should become a priority. Even if you stop dieting and make healthy choices, your kids won’t learn if they aren’t around to see your changes.
When you kids are involved in the food-making process, they are more likely to make healthy choices.
Be a Model of Good Behavior
If you want one reason to stop the dieting cycle, do it for your kids. Food practices and perceived body images are learned through the parents at a very young age. It’s hard to go back and change habits once the impressions are made, and these unhealthy mindsets carry into adulthood.
A poor relationship with food begins early, and it is sad to see. But it’s not too late to make a lasting change. Food is a source of nourishment, a vehicle for making memories, and something to look forward to and enjoy. Let’s give that gift to the future generation.
Marc Halpern: likes to lift heavy things because of what it enables him to do elsewhere in life, like skiing and hiking. He doesn’t eat egg whites and lettuce for breakfast, he eats real food.
As a Registered Dietitian and strength coach, Marc’s philosophy is to keep it reasonable and feeling good. Marc has over fourteen years of experience. He started his journey when he lost seventy pounds in high school. It began a career that has gone from New York, to North Carolina, all the way to Utah.
In addition to working with clients, Marc spends a great deal of time in Dan John’s Lab (aka garage) constantly looking for better ways to do things. He combines evidence-based practice with experience and real-life application.
So, I have to make a confess and admit that when I first met Carl back in November 2013, I thought he was pretty reserved…and darn I say…kind of an a**hole. I can say all that now, though, with a chuckle because I know both personally and professionally that he is so far from that, and has been one of the most distinguished and kick ass people I have ever had the pleasure to know!
Not only is he impressive on paper, what with being one of our very own town heroes and all, fighting fires and saving lives, a high level of education, and kick ass CrossFit stats, but he’s also just a genuine, down-to-earth guy with a big heart and a sharp wit.
We are fortunate to have someone like him on our team, and we only wish we could have him around a lot more for coaching and competing.
Thanks for everything you do for 707, Coach Carl. We hope you have an awesome day!!!
WOD for FRIDAY 042916:
“Coach Carl’s Birthday WOD”
5 Primals with Push up
5 Glute Bridges with 2 sec hold
5 Cat to Camel
10 Lateral Lunges with PVC on back / light KB goblet hold / PVC overhead
5 OHS @ barbell / 35% / 45%
5 rep max OHS
50 Box Jumps
40 Deadlifts @ 40%
20 Pull ups
10 C2B Pull ups
12 Fox & Fawn cupcakes! 😉 The Farmer’s Market is baaack!!!
Found this one this morning on The Washington Post, and had to share! Injuries suck, no doubt! They are frustrating, discouraging, and just downright sh***y!
We get it, we really do. We’ve been there, done that, we know.
However, what’s even more frustrating is watching someone throw in the towel and give it all up because they have to scale, modify, and rehab. Athletes who would rather do nothing, than do something, because it’s not “cool” or “fun” or “hardcore” or “intense.”
Just like everything else in life, “This, too, shall pass.” An injury is just an opportunity to learn how to do it better next time.
And, inevitably, you WILL get injured at some point. No matter how safe, smart, and by the book you do things, eventually you will injure something – It means you are living life! So, accept that fact and embrace the opportunity to learn and grow from it.
Buck up, and find another way. There’s ALWAYS a way…
Maintaining Fitness — Not Resting — May be Key to Recovering from an Injury
By Jennifer Van Allen / April 25 / The Washington Post
Given that Michael Wardian had multiple pelvic stress fractures and sports hernias, one would think that his rehab would have involved a lot of quality time on the couch.But it was just the opposite. Although Wardian, a professional runner, didn’t run for three months, he biked, hiked, walked and aqua-jogged his way back to health.
“I wanted to maintain my fitness,” said Wardian, 41, of Arlington, a 2:17 marathoner and a veteran of 150 marathons and ultramarathons. “I asked detailed questions about what I could do instead of what I could not do. And I did those things at great length and with vigor.”
Wardian may be an elite, but his treatment regime — which involved staying as active as possible during rehab — is now routine for injured athletes of all levels of fitness.
In the past, ailments such as stress fractures, IT band syndrome, plantar fasciitis and runner’s knee were typically treated with rest, ice and over-the-counter painkillers. But this approach only compromised hard-earned fitness and deprived the injured of the emotional benefits of exercise when they needed it most. What’s more, it kept runners, triathletes and other athletes stuck in a cycle of chronic injury.
“Now, we know that in the world of injuries, true rest isn’t really helpful,” said physical therapist Kerri Kramer Webb, founder of Fast Track Sports Medicine & Performance Center in Fairfax County.
The standard approach these days is to keep ailing athletes as active as possible without aggravating their injuries, while identifying and correcting whatever biomechanical and nutrition issues, training errors, muscle imbalances or weaknesses caused the injuries.
“Before, people would get the RICE [rest, icing, compression and elevation], and then, not surprisingly, injuries tended to recur because they weren’t addressing the underlying issues,” said Adam Tenforde, a sports medicine doctor at the Spaulding National Running Center at Harvard University.
Low-impact activities such as cycling, pool running, swimming and elliptical sessions circulate blood and healing nutrients to injured muscles and tendons, promoting cell growth and repair, Webb said. Exercise removes cellular debris that accumulates from damaged tissues and hastens the flow of synovial fluids, which lubricate the joints, she said. When they’re not being used regularly, muscles begin to lose their elasticity and bones get weaker, she added.
What’s more, aerobic exercise helps release human growth factor hormones that promote healing in the tendons and connective tissues, said Stephen Pribut, a D.C. podiatrist.
The mental and emotional boosts from regular workouts are just as essential to bouncing back. Exercise has been proved to provide protection against stress, help prevent and treat depression, and boost mood. Without a daily workout to take the edge off, levels of the stress hormone cortisol can remain chronically elevated, and that can lead to tissue breakdown and hinder the healing process, Webb said. Plus, it can lead to fatigue, depression, headaches, weight gain, colds and flu, and digestive problems. What’s more, the sudden drop-off in physical activity can disrupt sleep, which is prime time for injured body tissues to recover, she added.
“You’re already in pain and feeling terrible,” Webb said. “If you’re ordered to rest, you’re likely to feel even worse. The emotional piece takes a toll. Keeping patients moving keeps their mood up throughout the rehab process.”
What’s more, staying active keeps you from losing cardiovascular fitness you worked so hard to build, said Jordan Metzl, a New York doctor of sports medicine and author of “Running Strong.”
“Your cardiovascular system doesn’t know you have a knee injury,” Metzl said. “It’s much easier to lose fitness than to gain it. Deconditioning happens quickly. It’s much more challenging to get back into shape.”
Studies have shown that if you stop working out completely, cardiovascular fitness can significantly decline in just two weeks, said Ian Klein, an exercise physiologist at Ohio University. In general, for every one week of inactivity, it can take two weeks to regain lost cardiovascular fitness, he said. Muscle strength doesn’t fade as fast and is easier to regain, he said.
When Wardian began running on the roads after four months of rigorous cross-training, he was surprised to see how quickly his fitness returned. Within two weeks, he finished a half-marathon in 1 hour 14 minutes — just eight minutes off his personal best.
“I was beyond excited,” he said. Though it took him a few weeks to regain full speed, “I had a great base.”
Staying active while injured
Here are some ways to stay active when you’re rehabbing an injury:
● First, do no harm. Talk with your doctor about which activities are safe, Pribut said. You want to get the benefits of aerobic exercise without aggravating your injury or creating a new one. Swimming and pool running, for instance, are typically safe with IT band syndrome, Achilles’ tendon strains and stress fractures, as long as you’re not pushing off the pool wall with the injured area, he said. Stationary bikes are often safe with shin splints, plantar fasciitis and IT band syndrome, as long as you remain seated. But if you have Achilles’ issues, cycling can make them worse.
● Let pain be your guide. If any cross-training activity hurts, stop right away. If you feel pain afterward, talk to your doctor before doing it again. Popping over-the-counter painkillers is not wise, as they may allow you to aggravate your injury without knowing it, Webb warned. “Pain is a very important thing to feel,” she said.
● Find probable cause. Often injuries recur because rehab plans focus on vanquishing symptoms, not correcting the cause, Tenforde said. “Steroid injections, heat, ice and ultrasound might feel good at the time,” he said. “But they’re not going to translate to a longer-term change.” Work with a physical therapist to identify strength, flexibility, biomechanical or training issues that led to the injury, and devise a plan to correct them. See a sports dietitian to determine whether a nutrient deficiency played a role.
● Mimic your regular workouts. If you get the doctor’s green light, try to replicate the workouts you’d do in your regular routine. “Think of simulating what you’re trying to accomplish,” Tenforde said. You can do intervals of vigorous running in the pool or on the elliptical, which can also help you stay focused and break up the monotony, he said.
● Adjust your expectations. The more closely the activity replicates your regular routine, the easier it’s going to be to make a comeback once your injury has healed. For instance, deep-water running has traditionally been the best way to maintain fitness and performance for distance runners, Klein said. But it can’t elicit the same intensity as running, he added. Even so, you’ll retain more fitness and come back faster than if you did nothing.
● Eat well. Many athletes restrict calories in an effort to avoid weight gain during their layoff. That’s not wise, Pribut said, especially if a nutrient deficiency contributed to the injury. Although you may have to cut calories a little if you drastically cut your activity, if you’re maintaining a workout routine with cross-training, you shouldn’t have to worry about weight gain. Pribut recommended that those with stress fractures get extra calcium and vitamin D, plus plenty of omega-3 fatty acids, which have been linked to lower inflammation.
(SOURCE: The Washington Post @ https://www.washingtonpost.com/lifestyle/wellness/dont-let-an-injury-derail-your-fitness/2016/04/25/66616fb8-ed18-11e5-bc08-3e03a5b41910_story.html)
If you’re going to get better at this fitness thing (or anything), then you need to accept one fact: You do not suck as much as you think you do.
Most of us are far harder on ourselves than anyone else ever could be. We look at other people and compare ourselves, often to our own detriment.
But here’s the thing: you’re not going to last very long if you keep thinking you’re the worst.There’s only so long you can punch yourself in the mental face before you just say “Screw this” and walk away, off to try something else, then something else, then something else …
We do this to ourselves, though — this “you suck” mentality. And our culture helps. Plus, there’s money to be made by telling us we suck, because there’s always someone to teach us how to improve. That’s okay (we live in a capitalistic society), but nobody’s going to regulate this talk, so you need to learn to regulate yourself. Because our community (with good intentions) will say this:
“Look at this you’re bad at. And this. And this.”
“Work your goats. Work your goats. Work your goats.”
But it gets old, and it has a cost.
See, I know because I used to be this way. All my life, I was the first one in the line to punch myself in the mental face because I wasn’t the best at this or that. I’d compare myself to her in the class, or him, or that person online. My goats were many. They multiplied daily. And they ran all over my backyard, obscuring any flowers, hiding any accomplishments. CrossFit only helped me see more goats. Oh, those goats. I chased those ugly, smelly things constantly.
Then, one day, I realized I was spending all my time herding goats, and I was not enjoying the things I did like and I was good at. So I opened the gates. I let all the goats run free. And then I could see the flowers again. Life was a heck of a lot more beautiful … and FUN.
And now? The goats hang around the outer edges of the lawn, but I don’t let them eat the flowers and sometimes I just run right at them and scare the crap out of them. Goats don’t bother me so much anymore.
Do I still suck at some things? YES. But I don’t give a damn anymore. I work on some things to improve — like double-unders or pull-ups or snatches. And some things I just let run into the woods. Handstand walking? I don’t care. I don’t want to do it. My chiropractor begs me not to do it. And it doesn’t matter to my physical or mental well-being if I do it. I’m not a CrossFit Games athlete. I’m not a local competitor. I’m just a writer who wants to stay healthy and move heavy weight, and I’m never going to walk on my hands. I’m good with that.
See, what I realized was that in beating myself up all the time about my shortcomings, I was creating a miserable life for myself. I was getting better at some tasks, but at a huge mental cost. And, for my objectives, it wasn’t worth it.
Does this make me weak? Some people might say so. (“She’s old … and crazy!”) But guess what? I don’t care. They don’t live in my skin. I do. And I’m happy.
You’re always the boss of you. Don’t let this world take that from you.
Am I saying you shouldn’t work your goats? No. Do I think you should give up? No. What I’m saying is that if you are beating yourself up, then you should think about how productive this is and how in line with your goals, and then assess how you are taking care of yourself mentally as well as physically.
The simple fact of the matter is that you do not suck as much as you think you do. You can do this. You are doing this.
Put your goofy socks on, and kick open the door of your mind. Step up to the bar like you own that thing, not like you’re asking permission of it, or permission of this life. And go do something you love just because you love it.
Stop obsessing about what you suck at. Stop being some goat’s bitch. Be your own bitch. Trust me, it’s a hell of a lot more fun.
(SOURCE: Words With Lisbeth @ http://wordswithlisbeth.com/2015/01/29/you-dont-suck-as-much-as-you-think-you-do/)
2 tablespoons honey (for a very bittersweet, intense chocolate mousse, use only 1 tablespoon)
4 ounces of 100% chocolate
3 tablespoons water
1 tablespoon cocoa
½ teaspoon espresso powder (optional)
2 pasteurized eggs or eggs that you feel you can safely eat raw. I used chicken eggs fresh from our chicken house.
1 tsp maple syrup or melted honey (for eggs)
1 1/2 tablespoons thick coconut milk (I used the hardened fat from refrigerated canned coconut milk but any thick coconut milk should work)
¼ teaspoon cream of tartar
“Put the honey, chocolate, water, cocoa, and espresso powder in a bowl. Place over a small saucepan filled with about 1 inch of barely simmering water. The bottom of the bowl should not touch the water.
Stir the chocolate mix frequently as the chocolate slowly melts. It’s important to keep it at a low temperature because the chocolate burns very easily.
As the chocolate melts, separate the eggs into two bowls.
Beat the egg yolks with the maple syrup or honey until light colored and thickened (about 1 minute).
Gently pour the melted chocolate mixture into the beaten egg yolks and beat until smooth. Stir in the coconut cream.
Clean off your mixers, then beat the egg whites and cream of tartar until thick and foamy with soft peaks, meaning that when you pull the mixers out of the egg whites, the egg whites stand up yet still fold down a little bit. See the image below the recipe to see what egg whites with soft peaks should look like.
Spoon about a quarter of the egg whites into the chocolate/egg yolk mixture and stir until combined.
Using a rubber spatula, very gently fold the remaining egg whites into the chocolate/egg yolk mixture. Continue to fold until no streaks remain.
Spoon the mousse into 2 individual dishes or ramekins. As you can see in the images, the dishes I used were rather small, so I actually had 3 mousses, not 2. But if you use regular sized ramekins you should have two servings.
Refrigerate at least 1 hour before eating. You can have these with nuts or whipped cream or plain.”
(SOURCE: I Am Gluten Free @ http://www.imglutenfree.com/2-serving-paleo-chocolate-mousse/)
Congratulations to these amazing 707 ladies, Johnita, Diana, Mikella, Jenny, & MJ!!!
What a day, what a day! Johnita swept the competition, and took 1st overall. Diana got a 5# PR on her Clean & Jerk! Mikella got the Spirit Award, because despite just joining 707 a couple months ago, she eagerly signed up for this competition, and still competed with a smile while recovery from a sinus infection! Jenny made everything look easy! And, MJ once again showed us that you are only as old as you allow yourself, and injuries and surgeries don’t have to mean the end of the fun!
Special thank you to CrossFit Hale for hosting another super fun event with us! Always an honor and a pleasure to throwdown with friends! 🙂
And, thank you to all of our 707 family who made the extra effort and were able to come out and cheer on all of our competitors! <3
WOD for MONDAY 042516:
30 Jumping Jacks
15 DB Strict Press
30 Walking Lunges
20 sec HS Hold / Pike
15 Deadlift @ bar / 35% / 45%
Review HSPU and Alternatives
In Order from Novice to Advanced:
– Strict DB Press
– Pike Push ups (The higher you set the feet, the harder they are)
– Wall Walk
– Controlled Negatives with 1 or 2 AbMats
– Controlled Negatives to ground
– 1 or 2 AbMats Kipping
– “Rx” Kipping HSPU
Warm Up Deadlift to 225/155 or 60% of one rep max
Deadlift (225/155 ~or~ 60%)
6 x 100m Sprints – Max Effort For Time
2:00 Rest between attempts
~ Grab a buddy or a group, and do this together to really push each other! Or, give yourself a goal and race against the clock!
We need new Testimonials for CrossFit 707, and we’d love to hear from YOU! 😉
If you have something you’d like to share with the world about CF707, the coaches, the community, etc, please email your statement and any pictures to email@example.com!
And, no need to be a great writer – Just make it short, sweet, to the point, and from the heart.
One of the best pieces of advice I ever received from my high school English teacher was, “Write the way you talk. Tell your story to someone, record it, and then listen to it and write it down the way you said it. That way it’s in your voice, your words, your personality, and anyone reading it would know who wrote it. That’s real writing.”
Genuine testimonials outshine fancy words any day of the week!!!
Here’s a helpful article to help you brainstorm and get started:
Alrighty, folks, THIS SATURDAY, April 23rd is our super fun in-house Spring Throwdown with our buddies, CrossFit Hale, and we invite all of you who cannot participate to come on out and cheer everyone on, even for a little bit!
CrossFit 707 will be CLOSED for this event, too, so all the more reason to come on out! 😉
I can’t express into words how much it means to have “family” come watch and cheer you on at a big event.
The fun begins at 8:00am, and will go until about 4:00pm.
CrossFit Hale is located at 5327 Jacuzzi St # 31, Richmond
WOD for THURSDAY 042116:
Suicide Sprints (4 Cones)
1 – Plank Hold
2 – Hollow Hold
3 – Squat Hold
4 – Burpees
~ While A runs, B Holds Plank then switch. Repeat for other exercises.
8 min AMRAP
8 Rds of Cindy, and then in time remaining AMRAP Burpees
~ Score is Burpees
~ Cindy = 5 Pull up, 10 Push ups, 15 Air Squats
~ ~ ~ 5:00 Rest ~ ~ ~
20 min AMRAP
20 Sit Ups
30 Walking Lunges
40 KBS (light)
60 Second Handstand Hold – only heels on the wall (cumulative) / Pike Hold
Strict Press behind the neck with snatch-grip, slow & controlled
4 x 5 @ empty barbell or lightweight
3 ROUNDS each:
10 MB Sit Ups
10 MB R-Twist
10 MB L-Twist
~ Anchor your feet down with heavy DBs
~ Abmat is optional
~ Partner A will do work, while B will stand in front and toss the ball to A for Sit Ups. Then, B will stand to the left of A and toss for R-side Russian Twists. Repeat for the other side. Now switch, and B will do work, while A tosses the ball back and forth.
~ If working solo, toss the ball to the wall
***The harder you toss the ball to them, the harder they work!!! 😉
I just made this yesterday, and tried it today, and it was DELICIOUS!! No, it’s not Paleo, but I’m sure you could sub with almond milk or whatever. I made another batch with blueberries instead of cherries, too, and added chopped walnuts – Yum! Makes breakfast super easy on-the-go, too! 😉 ENJOY!!!
Cherry Chocolate Chunk Refrigerator Oatmeal
By Monica 1 serving
Easy, no-cook oatmeal with make-ahead convenience; packed with nutrition to get your day off to a healthy start. Make it in individual mason jars for a perfect serving size and an easy grab-and-go breakfast.
1/4 cup uncooked old fashioned rolled oats
1/3 cup skim milk
1/4 cup low-fat Greek yogurt
1-1/2 teaspoons dried chia seeds
1 teaspoon honey, optional (or substitute any preferred sweetener)
1/2 teaspoon vanilla extract
1 tablespoon finely chopped dark chocolate
¼ cup chopped cherries (fresh or frozen)
In a half pint (1 cup) jar, add oats, milk, yogurt, chia seeds, honey & vanilla. Put lid on jar and shake until well combined. Remove lid, add chopped chocolate and cherries and stir until mixed throughout. Return lid to jar and refrigerate overnight or up to 3 days. Eat chilled.