march 2015 crossfit moncton · the crossfit open is a different beast entirely and there was going...

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CROSSFIT MONCTON March 2015 Prior to the CrossFit Open, I had mainly competed in either team or pure endurance sports. Needless to say, the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over the five week period. 1. You need a plan before the workout. You don’t need to know an exact time count for each rep, but you need a plan based around a positive mindset, knowing where and when you will break up sets, or even reps. Generally the best plans seemed to concentrate on pacing – where to go slow or steady, and when to put the pedal to the floor. 2. You need to focus on your rest. The biggest improvements for me (measured by re-doing the workouts) came when I focused more on minimizing rest than I did on the actual sets. Most of the movements are not too complicated, but we tend to make our rests complicated. Drink bottles, towels, chats with friends, cups of teanone of these have a place during the open WODs. Have some water before, and then have some water after. You can survive. These distractions are avoidance mechanisms that simply stop us from DOING WORK, which is counterproductive in terms of your score. Monthly Newsletter Things That I Learned from the Open [] 1

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Page 1: March 2015 CROSSFIT MONCTON · the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over

CROSSFIT MONCTON March 2015

Prior to the CrossFit Open, I had mainly competed in either team or pure endurance sports. Needless to say, the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over the five week period.

1. You need a plan before the workout. You don’t need to know an exact time count for each rep, but you need a plan based around a positive mindset, knowing where and when you will break up sets, or even reps. Generally the best plans seemed to concentrate on pacing – where to go slow or steady, and when to put the pedal to the floor. !2. You need to focus on your rest. The biggest improvements for me (measured by re-doing the workouts) came when I focused more on minimizing rest than I did on the actual sets. Most of the movements are not too complicated, but we tend to make our rests complicated. Drink bottles, towels, chats with friends, cups of tea… none of these have a place during the open WODs. Have some water before, and then have some water after. You can survive. These distractions are avoidance mechanisms that simply stop us from DOING WORK, which is counterproductive in terms of your score.

Monthly Newsletter

Things That I Learned from the Open

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Page 2: March 2015 CROSSFIT MONCTON · the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over

3. You can get back on the bar quicker than you think. This seems to be about experience, but it appears that the body needs to rest a certain amount when it is pushed too hard before it can complete more work. The question is, how much? I’ve found that the brain is telling the body to rest for around 50% too long. This is evident because we are then able to complete the next set too easily. The way to shortcut this is to count your average rest period, then next time around, reduce it. Stay strict. By the end, I was playing around with a strict three second rest (literally counting with fingers) before getting “back on the bar.” It didn’t feel like long enough, but ended up working out anyway. Over time, I’m sure the body learns this naturally, but for me this early on, it is definitely something that needs to be counted. !4. Be positive. With all things being equal, you want to start the WOD with a positive mindset. Have an optimistic but realistic target of where you want to go, rather than a self-doubting target. I noticed this early in others, many were worried about the weight and rep volume, but then exceeded their goals. Now, if their goals were a little higher, who’s to say they may not have pushed even a little more. Have a strategy, then aim high. This helps us to improve and exceed our expectations, rather than achieve just what we thought was possible based on previous performances. !

5. Use input from others who have completed the workout before you as just that: input. Try to strip what people say of all emotion, fear, excitement and just look for information that will help you. Where did they rest? What was challenging? How did they breathe? Discard statements such as “It was the hardest one,” or “It was torture.” These statements add no value to your own success, are subjective and are just noise. Alternatively, good input or feedback can be very beneficial, and can save you time/energy on the day if used right. !6. Get help – the brain can go to a murky place in the middle of these workouts. Work with someone you know and ask them to help you out by clearly counting your reps, and providing feedback on your form during the workout. Listen to them! Don’t discard what they say when the pressure is on because you feel like you need an extra break. They are in a calm and collected state (resting), whereas you are in a slightly irrational state (working). Return the favour by helping others with their plan. This helps everyone to complete the workouts efficiently. Over time, you won’t need this external helper, but for me they were of great

value. Thank you. !7. Stay calm. !8. Dial in your nutrition. Particularly on the preceding days. This got more and more important for me. If you have questions, ask others. This is low-hanging fruit that you need to get right, so you can perform on the day. No excuses. !9. Take away the positives. If you feel that you sucked in a certain workout, see the positive there – you have clear and defined areas to improve on after the open. These are skills or areas that if you improved just a bit, would drastically have improved your overall results. Again, “low hanging fruit.” !10. Talk to your coach. Address your “limiters” that came up in the previous point. Talk to your coach and see how to get on top of your weaknesses now. !via Workshop

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Page 3: March 2015 CROSSFIT MONCTON · the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over

Directions:

Put big, heavy skillet over low heat and melt coconut oil. Mince or crush garlic and throw it in. Stir for 2 to 3 minutes, keeping heat low— you don’t want the garlic to brown.

Now throw in shrimp and sauté until pink through, probably 4 to 5 minutes, depending on how big they are. Stir in coconut aminos, fish sauce, and pepper. Sauté another minute or so.

Plate shrimp and turn up burner under skillet. Heat combined oil and liquid in pan, letting it cook down for a minute or two. Pour over shrimp.

Top each serving with a tablespoon of chopped cilantro and serve.

SERVES: 4

!NUTRITION: 280 calories; 13 g fat; 35 g protein; 4 g carbohydrate; trace dietary Fiber; 4 g net carbs per serving.

!!via Men’s Fitness

ASIAN PEPPER SHRIMPIngredients:

3 tbsp coconut oil

4 cloves garlic

1 ½ lb shrimp, raw, peeled, tails on

1 tbsp coconut aminos

!

!1 tbsp fish sauce

1 tsp black pepper

¼ cup chopped fresh cilantro

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Page 4: March 2015 CROSSFIT MONCTON · the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over

When did you join CFM? Had you been involved in other gyms or fitness programs before? I started the prep course at the end of July 2012, my first actual class was September 4, 2012. I had been a member of a few other gyms in my early 20's where I did some body building/powerlifting. !Do you have an athletic background? I have always been very active, played soccer, hockey, and baseball throughout school. We also had a weightlifting group in high school where we competed with other students. !What made you decide to join CFM? My friend (the wonderful and amazing Gillyon) got me to watch some of the games online, as soon as I saw it I asked how to get involved. She set Amy and I up with the free drop in, I was hooked!

What are your fitness or skill goals? Have you accomplished any of them? At first it was the normal stuff, double unders, handstand push ups, muscle ups which I have accomplished. Now it's more of the technical stuff handstand walks, freestanding HSPU and I would like to make regionals as a masters athlete. (Which is not too far away.)

Describe the atmosphere at CFM. The atmosphere at CFM, is welcoming, fun, encouraging I could go on forever, to me it is like having an addiction. I cannot get enough of it or its members. I feel crappy the days I do not get to go! !What is your best/worst WOD memory?

Honestly I would consider my very first prep course WOD both my best and worst memory. It was the only one I have puked on, but also what got me hooked on how such s imple easy movements can be so effective!

I got to sign the wall on my first WOD! I never even considered quitting, in fact I can't get enough!

!

SHANE HAYES

Stats

-CrossFitting since July 2012"Deadlift:505"Press: 185"C&J: 255"Grace: 2:36"Snatch: 205"500m Row: 1:31"

Athlete Profile

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Page 5: March 2015 CROSSFIT MONCTON · the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over

So what was that very first WOD?

3 rounds: 5 push ups 5 sit ups 5 squats

Run 400m

3 rounds: 5 push ups 5 sit ups 5 squats

I was going at this full tilt, like I still do some days… On the way back from the 400m run I had to stop and puke... I ran back in and went straight to the washroom, washed myself up quickly and finished the WOD! I remember when I was going to the washroom Amanda was looking at me wondering what I was doing. She didn't realize I had been sick.

Give us a few words of advice for someone in their first month of CrossFit.

Trust your coaches and have fun! The rewards are phenomenal!

What would you tell s o m e o n e w h o i s hesitant to try CrossFit?

That depends entirely on the type of person, but for the most part I’d just get them to come watch, or participate in a free drop in. Once they see the wide variety of people and the fitness levels of each of them, it usually opens their eyes. Mostly I talk about my personal experiences and constantly brag about our

fantastic coaches and members.

How is competing in CrossFit comps different from other competitions? What is the experience like for you?

I had competed in some school competitions before CrossFit, mostly it was people hoping for you to fail or not do as well as them! In CrossFit competitions everybody is cheering you on and pushing you to do better, whether you are competing against them or not! It is a unbelievable feeling having that much support.

What is your favourite lift? Favourite WOD (or type of WOD)?

Favourite lift would be the snatch, even though I still need a lot of work on it.

Favourite WOD is probably Nate:

AMRAP 20 mins

2 muscle ups, 4 HSPU, 8 kettle bell swings. (My 3 favourite moves!)

What would you say is the greatest benefit you've received from joining, (not including fitness?)

Becoming part of such a great community of supportive and friendly people. It has been and continues to be a great experience!

Any other comments?

If you are willing to give CFM a try you will never regret it! I love this place!

First WOD: Met Pukie.

Kept on Running.

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Page 6: March 2015 CROSSFIT MONCTON · the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over

!!!!!

BEATING THE WINTER BLAHS!

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Page 7: March 2015 CROSSFIT MONCTON · the CrossFit Open is a different beast entirely and there was going to be a lot to learn! Here are some of the main take-away points that I got over

Interested in joining? !Come try a FREE workout on Saturday morning at 9am. Leave your money at home. We don’t want to sell you anything; we just want you to feel the difference CrossFit can make.

!!Contact Kevin Wood at [email protected] to confirm your FREE session, or call (506) 962-0710. !

!!CROSSFIT MONCTON 359 Baig Blvd. Moncton, NB

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