90 Seconds to Demystify CrossFit: Defining CrossFit in 100 Words

CrossFit in 100 Words

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” ~ CrossFit Founder, Greg Glassman

90 Seconds to Demystify CrossFit: Defining “Infinite Scalability” (pushing motions) OR Why you don’t need to be in shape to start CrossFit

“I want to do CrossFit, I just need to get in shape first.” These words drive me nuts, because many, on their own, can’t replicate the constantly varied functional fitness we deliver on a daily basis.  What ends up happening is that although they want to get in shape FAST, they never attain a level of fitness they have in their head, and ultimately never give CrossFit the chance it deserves.

Today’s video demystifies how “hard” CrossFit has to be in the hands of a knowledgeable owner. “Infinite Scalability” ensures a zero entry entrance to the shallow end of the CrossFit pool. It’s the means for a box owner / coach to give you a dose you can handle on day one, and the stronger dose afforded on day 365.

90 Seconds to Demystify CrossFit: Defining “Infinite Scalability” (pulling motions) OR Why you don’t need to be in shape to start CrossFit

“I want to do CrossFit, I just need to get in shape first.” These words drive me nuts, because many, on their own, can’t replicate the constantly varied functional fitness we deliver on a daily basis.  What ends up happening is that although they want to get in shape FAST, they never attain a level of fitness they have in their head, and ultimately never give CrossFit the chance it deserves.

Today’s video demystifies how “hard” CrossFit has to be in the hands of a knowledgeable owner. “Infinite Scalability” ensures a zero entry entrance to the shallow end of the CrossFit pool. It’s the means for a box owner / coach to give you a dose you can handle on day one, and the stronger dose afforded on day 365.

90 Seconds to Demystify CrossFit: Hydration and Adequate Electrolyte Replenishment

So, you now know how much water to drink, but I need to make sure you’re getting enough electrolytes in as well!  For every 1/8 Gallon (16 fluid oz) or pound of water you sweat out, you lose:

  • 220mg of Sodium
  • 63mg of Potassium
  • 8mg of Magnesium, and
  • 16mg of Calcium*

*per CrossFit Endurance

The easiest solution is to drop 3/4 to a full teaspoon of Himalayan Salt (the pink stuff) into a gallon of water.  However, here are some food sources that will help you top off your minerals as well:

Sodium

  • Salt
  • Pickles / Pickle Juice
  • Cured meats
  • Salad dressing
  • Most processed foods

Potassium

  • Dried Fruit
  • Bananas
  • Potatoes
  • Avocados

Magnesium

  • Spinach
  • Yogurt
  • Avocados
  • Almonds
  • Bananas

Calcium

  • Cheese
  • Yogurt
  • Milk
  • Spinach

 

 

June 2016 CF Dynamo Newsletter

First, a note on hydration….

Cheat Sheet:

1 Gal of Water = 128 fl oz = 8.34lbs
1lb of water weight loss = 15.34 flu oz (approximately)

Here’s what’s going on this month at CFD!

Today, June 1st!  Our  Dynamo Pre-Kids, Kids, Teens programs kick-off with extended hours M/W/F!  Dynamo Pre-K (3-4) starts at 4:00p,  Dynamo Kids (5-11) starts at 4:40, and Teens at 7:30pm (6:30p on Fridays)  Semester prices are $200, $225, and $225 respectively.

June 7th – The 6-week Olympic Lifting cycle starts at 7:30p T/Th.  We saw great strides from our athletes taking this class in April/May!

June 25th – 4-year Anniversary Extravaganza

  • 0915  Bounce House should be upright and ready for play!
  • 0930  Start of our morning in-house competition
  • 1200 Double Elimination Dodgeball Tourney
  • 1300 Cookout! – Bring a side, Dynamo does the rest!

July 9th – Battle of the Ages Competition / Sawnee Mountain Trail Hike

As always, if you have any questions about when classes are “on”, please check the one calendar that rules them all.

 

Why We Stress Technique and Integrity so Highly at CrossFit Dynamo and How It Transforms into an Expression of Love

I fell in love with CrossFit from my first workout, understanding innately that it was orders of magnitude more effective in training the human body over ANYTHING I had ever done before (including triathlons, weightlifting, basketball, volleyball, tennis, and long distance cycling).  Back then, though, I couldn’t fully comprehend the potential power of it. In fact, neither did our founder, when he first started the movement!  What finally opened my eyes was the concept of Virtuosity that was awakened in me as I completed my Level 1 Certification.  Simply put, it’s doing the common uncommonly well.  It’s a commitment to the basic fundamentals, boring as that may sound.  In our case, that’s a commitment to teaching proper technique and the necessary mobility allowing our athletes to perform it consistently at pace under load.

From time to time yesterday at our final Open WoD Throwdown (16.5), with the box shaking from all the exhortations to our members burying themselves in an extremely challenging workout, all I could do was smile.  I was smiling because no one in the joint was being denied repetitions, or “No rep’d.”  Not because we have kind, compassionate, caring judges (which we do, they’re just firm at the same time), but because EVERY MEMBER THERE took their movement seriously, which was not only a great reflection on each of them, but it showed their RESPECT to every other athlete there.  By doing so, it legitimized everyone’s scores and provided a fair and exact accounting of their fitness on the day.  In the room, it wasn’t about beating anyone, it was about doing your best and raising everyone else up at the same time so that they could find theirs!  A rare concept in today’s day and age and there was a palpable feeling in the room for those of you that were able to share it.

My point is this (and it’s been a pretty well kept secret):  your fitness is just a means to an end at CrossFit Dynamo.  If that’s all you want from us, that’s great and I’m glad to supply your daily dose.  But, when you’ve taken Familythe time and done the grunt work to get lower in your squat while you maintain proper spinal posture, press to full extension overhead, touch your back knee when you lunge, you not only add years to your ambulatory and active lifespan, you strive for and achieve perfection.  You begin doing the common, uncommonly well.  And if you think that kind of thinking/striving/achievement stops when you leave Dynamo’s double doors, I think you’re in for a surprise.  Especially those of you that have taken the time to write down at least five things that you feel will make you happier/better and then open your letters to your future selves.

I’ve come to the understanding that the reason that CrossFit hasn’t yet taken over the world, is that the majority of people are still in “pain avoidance” mode for them, for their children.  We simply want to protect ourselves and your little ones from any and all hurt.  But, nothing grows without challenge.  That includes your physical well being, your character, and the depth of your emotions.  Some have turned to pain meds, or alcohol, or whatever they can to deny that that the world is not always a panacea.

You see, CrossFitters around the world, understand Life isn’t a total joy ride, we embrace that fact, and actually go out of our way to make Life even harder.  Paradoxically, it makes our RopeShenanigansdaily grind a little easier, sweeter, and our overall experiences and perceptions better!  By mixing laughter with agony, something special happens.  To paraphrase the linked vid just above:

The world’s peoples strive to find a way to LOVE EACH OTHER through our relationships, and our philosophies, and our religions.  CrossFit has found a way to do just that starting with the premise of finding each person’s genetic potential and our search for being our best possible selves.  The highest and purest form of CrossFit has become a mechanism for inculcating a certain set of values.  It’s also found a way to bring people of different value sets together to be able to love each other.  Values like “Commitment, Honesty, and Camaraderie” are best received through “the physical province.”

Heady stuff, for sure.  But, to me, that’s the purest form of Love, the selfless love for one’s fellow man. Putting others before one’s own needs and desires.  I, and the rest of your coaching staff, demonstrate our love for you on the daily, by relentlessly perfecting your movement so that you come closer to moving virtuously.

That love culminated yesterday in 16.5.  I felt it yesterday pervading the box.  It fills me now as I write this and relive all the feels that were yesterday and can never be taken from me … or from you, if you were fortunate enough to share it.

CommunityTeamBlackSo, my sore and tired athletes, a sincere and complete thank you from the depths of my heart for your amazing outpouring of effort, determination, selflessness, and sense of fair play yesterday.  It’s a privilege and an honor to be associated with some of the best salt on the face of this Earth.  I love me some CF Dynamo Community!

Call CrossFit a Church, I Dare You

IF you tell me that CrossFit is more dangerous than other forms of exercise, I’ll ask you to show me verified data. And not that conflicted and falsified data driven by big business. I’ll also invite you to see the multiple ways we can get you up to speed to ensure your safety while still being effective.   I may chide you by having you remember  who’s feeding you that BS and seeing if you can’t see their personal conflict of interest for stating it.FountainOfYouth

IF you tell me you can get just as good a workout at your local fitness gym without a trainer and by yourself, I’ll ask you to show me your short and long term goals and the names of the people that are helping keep you accountable. Please provide at least 5, b/c our members can. Also, I will ask you if you are happy with your current results and how long your fitness regimen has been in place to get them.

IF you tell me that it’s too expensive or that you don’t have time,  I could likely point out others with more responsibilities and less money that value their health and their future time with their growing families as an active part of it, rather than stuck on the couch or worse. I may also question all the meals out, all the drinks ordered, your daily Starbucks addiction, and all the cable watched while sitting on your comfortable sofa.  Cutting any one of them out or down may fully pay for your monthly membership.

IF you tell me CrossFit is a fad, I’ll remind you that CrossFit has been going strong for fifteen years.  Fads don’t last that long.  Think pet rocks, mood rings, today’s top knot, or Abba.  Oh, and we’re still growing.  CrossFit is a movement, an efficient application of exercise for busy people.  Not a fad.

IF you have the guts to tell me to my face that CrossFit is a cult, I’ll likely smile, shrug, and perhaps think “Bless Your Heart” b/c I was raised in the South. Not b/c a cult is a bad thing, but b/c of the negative connotations that communes like Jamestown bring to mind.

So, when I initially caught wind that CrossFit was being connected to religiosity and being called a church, I was just going to shake my head and get ready for the new onslaught.  However, when you think about it, especially here in the South, college football is a religion.  Recovering alcoholics see AA as a church of sorts.  Trekkies, for gosh sakes.  So, when Harvard Divinity School researchers were studying spaces other than churches that function as spiritual communities, CrossFit met the criteria:

  • It brings us together in crowds,
  • We have our special days/seasons (The Open, The Games, Memorial Day Murph)
  • We’re open to be of service and help others, whatever their needs may be

“We’re saving lives, and saving a lot of them,” Mr. Glassman said. “Three hundred fifty thousand Americans are going to die next year from sitting on the couch. That’s dangerous. The TV is dangerous. Squatting isn’t.”

Now, I’m not going to draw a ridiculous conclusion that we will somehow save your soul.  That’s not our job.  “…the CrossFit experience [is] an intimate, supportive one, in which cheering for one another to meet fitness goals [is] expected. It is a culture that can produce effects more often associated with church.” ~ Ali Huberlie, member of CrossFit Boston and student at the Harvard Business School

IF you’re looking to add a renewed interest in some fundamentally sound concepts such as community, character, courage, integrity, added self-confidence/esteem and want to surround yourself with positive-minded people, you might want to think twice before pushing CrossFit aside without trying it for yourself.

IF you tell me that CrossFit is a church, there won’t be a shaking of the head or a “Bless Your Heart” on my lips.  I’ll simply say:   “Thank you.”