While our books on The Paleo Diet provide much more detail on the foods you should and shouldn’t eat, here is a basic scheme of what to eat on The Paleo Diet:
- Grass-produced meats
- Fresh fruits and veggies
- Nuts and seeds
- Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)
You can tell a lot about a person by their hands. Or so the saying goes (or is that feet?). When it comes to the hands of a CrossFitter, one can often see the torn skin and ripped calluses that represent the battle scars of too many pull-ups, deadlifts, kettlebell swings—and not enough attention to hand care.
Here are some tips to keep your hands in the best shape possible:
1. Warm up and mobilize your hands
–Shaking—to increase blood flow to the hands and improve circulation
–Finger Waves– Start by curling the fingers into the hand into a tight fist and then in a wave extend them. Then wave the fingers closed into a fist and curl the fingers in and extend them.
–Finger Circles—Circle the fingers (and thumbs!) in both directions
Cardio class was a success Wednesday thanks to our wonderful coach Richard Espinosa. Our class continues to grow and we would like you to join us. Our Cardio class is a training technique that combines cardio and conditioning to target the upper body, lower body, and core.
Nonstop Cardio runs every Monday, Wednesday, and Friday at 6:30pm. Feel free to stop by !
1- The Warm-Up Destroyer
“Ok guys, take it nice and easy in the warm-up, no need to rush”. This isn’t the case for everyone in your class. For the Warm-Up destroyer, your coach might as well have uttered, “3,2,1 GO!” As you take your time with your air squats and focus on your form in the pushups, a slight glance to the side reveals the destroyer crushing the warm-up as if their life depended on it. No need to play it safe for these guys—the glory of finishing first in the warm-up is all that matters.
2- The Bare-Chested Beast
Not two minutes into a WOD, and the discomfort is just too much for the man. Off comes the shirt, and with this newfound sense of freedom he is ready to venture forth into the rest of the workout, and sweat away to his heart’s content. Come rain or shine, a tee is nowhere to be seen—and don’t think that the beast is exclusive to men, either…
To Rachel McInnis, CrossFit is “everything.” She’s 14 years old and can deadlift more than twice her body weight. She’s been doing CrossFit with her dad at Carlsbad CrossFit in California for more than a year, and she wants to win the CrossFit Games someday.
As a young athlete, McInnis looks up to Lauren Fisher, who started CrossFit as a teenager and is already a veteran competitor at age 20. On her 14th birthday, McInnis got a surprise visit from Fisher at her affiliate.
“I watched one of her videos, the ‘Growing Up Strong’ video,” McInnis says of Fisher. “I want to be like her.”
Throughout the day, Fisher coaches McInnis on Olympic lifts and stringing muscle-ups together, and then the two do a workout consisting of power cleans, handstand push-ups and pull-ups. To end the day, Fisher gives McInnis some words of advice about competing.
“I think the biggest thing for her to take away is to never take it too seriously, and if you’re not … progressing at a certain time, to not get down on yourself and feel like it’s the end of the world and feel like you have to work on everything.”
After the video was filmed, Fisher went on to finish ninth at the 2014 Reebok CrossFit Games, and McInnis has been working on her max set of muscle-ups.
We are so proud of our Non-Stop Crossfit Kids and their accomplishment. Crossfit Kids have build each child to be strong, healthy, and independent. Our kids – push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they played a sport. This program creates the future of fitness…
We invite you to bring your Kids to our Tuesday and Thursday Class at 6:30pm
Sore Today…Strong Tomorrow
Whenever something new comes along, there tends to be a lot of associated unknowns. CrossFit is a sport that has such vast variety and such high intensity that to know and do it all initially is simply not possible. It takes time to develop a comfort level with our beloved CrossFit, but there are a few key mistakes athletes should avoid at all costs.
Mistake #1: Too Much Too Fast
Many people imagine themselves to be fit and strong walking into CrossFit. Perhaps you ran a marathon or like to lift weights. That’s fantastic and I commend you. But when it comes to CrossFit, there’s something to be said for easing into it.
Lifting too much weight too fast can hinder your experience in a number a ways. First, if you’re unable to put focus on technique, your movements and progress will suffer greatly. Second, if your body isn’t prepared for the high intensity paired with weight, you’re asking for injury. Any good gym will work you through some fundamentals and assist you in establishing a starting point, but it’s up to you to take that to heart and put your effort into skill work before you worry about tons of weight.
Mistake #2: Guessing
There is a ton of information thrown your way in the beginning stages of CrossFit. Although making it comprehensive is the responsibility of your gym and its On Ramp program, some movements aren’t repeated for weeks. If you aren’t certain about something, it’s important that you ask. And don’t ask the guy standing next to you. Ask your coach; that’s what they are there for. Everybody has a moment of question in CrossFit, so voice your confusion and get help rather than guess.
Mistake #3: Not Enough Rest
Many people find the CrossFit community experience so positive that they have a hard time stepping away. But in the early stages of your CrossFit experience, it’s really important to let your body acclimate to your workout regimen. The intensity can overwhelm your muscles if you don’t give them some time to recover. If you’re having a hard time sitting still, make it an active rest day with a walk or swim. And be sure to spend some time on those sore muscles with a roller or some stretching.
Mistake #4: Exercising With an Ego
Walking in the door, you won’t be the best. Period. I don’t know what background you came from. We all have strengths and weaknesses, and your performance in comparison to others will vary day to day. One of the cool things about CrossFit is that there isn’t time or energy for exercising with an ego. If you walk in with an ego ready to defend, you will likely be broken like a wild horse, so go in focused on giving it all you have and walk away knowing that’s always enough.
Mistake #5: Quitting
You must commit. Don’t commit to becoming an elite all-star, achieving a perfect physique or lifting a million pounds. The only thing CrossFit asks of you daily is that you finish. Bad day or good day, modified or not, unless an injury or condition comes into play, most athletes have the ability to finish every workout in one way or another. It’s imperative that athletes exercise their habit of not giving up to make strides in their fitness and fortitude. And when that habit is established, most will find it crosses over into everyday life in the most amazing ways. Whatever you do, don’t let yourself quit.
Mistake #6: Refusal to Break Bad Habits
If you’re a smoker, quit. If you eat mostly processed crap, stop. If you’re inconsistent, change. Most people begin CrossFit with a vision of change in their lives. But CrossFit doesn’t offer that without asking for something in return. The demands on your body seem basic, but poor health choices or lack of accountability will hinder your hopes for a better future. So don’t depend on bad habits to magically go away; own your ability to consciously make good choices, and do it.
Like anything, CrossFit has a learning curve and a person has every right to make mistakes along the way. Having said that, there are some that beginners should avoid for safety, sanity and a super kick-ass experience. Exercise your instinct to ease into the experience and you’ll make the most of what might just be a life-changing journey.
While there are a number of reasons a person might start CrossFit classes, most hope for some sort of physical transformation. Some want weight loss, others want to make big muscles and many are just aiming for a leaner look. The problem is, unless you’re training like a Games athlete, CrossFit alone won’t take your tummy from a bulge to a brazen six-pack.
When new members join my gym, I tell them to expect some results. They can count on improved strength, speed and stamina with the right programming and commitment to attendance. But if they are looking for more than a great workout with some really rad health benefits — if they are looking for peak performance and a physique that reflects that — they need to put in time outside the gym. See, you can work out as much as you want, but if you’re not pushing yourself, if you eat crap, if you binge on beer and if you indulge in soda several times per day, you probably won’t get the results you’re looking for. It’s a common occurrence to hear people say they work out so they can eat whatever they want. And for some folks, that works well for their life balance. But if it’s the pooch that pains you or the lingering love handles that haunt you, your philosophy must change.
To trim down and get rid of the extra stuff you so dislike, you must examine your eating habits first. Food is fuel. The wrong things can slow you down, cause chronic health issues and create a body that won’t transform the way you want. Eating healthy and whole foods works wonders. Not only will your performance improve and your overall health benefit, but you’ll also sleep better, recover better and probably get rid of that stubborn spare tire. If you believe your food intake to be impeccable, maybe it’s time to look more closely at your carb, protein and fat breakdown and determine whether anything is in excess.
Now if food doesn’t seem to be the issue, consider your workouts. Are you really pushing past your comfort zone? Or are you hovering in the safe zone when it comes to weights, movements and modifications? With any athletic endeavor, your performance will plateau without change and progress, which means your body will follow suit. Give a little more gusto, come into workouts with a new strategy and mindset, and when you step your game up, you’ll see your body fat step down.
Finally, there are the occasional medical conditions, medications and restrictions that may be holding you back a bit. If that’s the case, you need to focus on doing what’s best for your body. If that means sticking to specific medical guidelines and rocking a midsection you don’t feel is stellar, forget about it for the time being and revisit it when you’re in a more appropriate circumstance to address it.
There is wide debate raging within the CrossFit community, but it has nothing to do with technique, style or diet. Athletes are very divided on one specific issue: should you, or should you not, look at the day’s WOD before you go to the box? There are supporters for both sides, as I’m sure you’ll find at your gym. To help break down this dispute, let’s look at the pros and cons of knowing the workout before you head to the box.
PRO: You can get your mind right!
Let’s say you casually peek at what your coach programmed for the day and are terrified by it. Every movement you hate is there, in a format you struggle with. You feel nervous and threatened. But the good thing about knowing that the WOD is going to be tough is that you have time to build up your mental strength beforehand. You have time to accept the challenge and quell your mental demons, rather than be surprised by the WOD when you turn up to the box and possibly let it beat you.
CON: You might not make it to the box
We all know someone who’s a cherry picker. You know, the person who specifically avoids those days when you’re working on snatches, or a gruesome MetCon. This can apply to all of us, and while we may not pick and choose all of our workouts, we all have those lifts and movements we simply despise. If you’re having a stressful day, and you hop online to see your least favorite movement as part of the day’s WOD, you might start thinking a rest day seems like a great idea. If you never know what’s coming, you’ll always show up to work out…then maybe cry when you realize what’s waiting for you.
PRO: you can mobilize and get supple
You keep a lacrosse ball and a foam roller under your desk, right? Though you should take time to mobilize every day, knowing there’ll be a ton of pull-ups waiting for you after work allows you to get that lacrosse ball out and go to work on your shoulders, leaving you fully fresh and free of fascia for the WOD.
PRO: You can tailor your game plan
Having the time to mentally prepare also means you can start building a strategy for how you’re going to attack the WOD. Grab a notepad and break down the rep scheme and tempo you will use for each portion of the workout. Want to take it a step further? Hop onto your favorite (and credible) YouTube channel and research some video demos on the movements.
CON: You’re not training for the ‘unknown’
The whole concept of CrossFit is to develop your all-around ability, to prepare you for any challenge in the box, in competition and in life. We sometimes forget that many of the movements we do in CrossFit have real world applications. This sport should give us the confidence to go into any workout—not knowing what it entails—and give it our best shot. If you struggle in the WOD, then so be it—you’ll know your weakness. You’re never going to know what life has in store for you, and what physical and mental obstacles you may face on a daily basis. You just have to be ready to step up to the plate, and it’s the same in CrossFit.
PRO: If it’s your favorite WOD/Lift, you’re excited for the rest of the day
Oh yeah, it’s FRAN! Ok, I’m not sure how many people love Fran, but you get the idea. When a movement you love is waiting for you at the box, the rest of your day seems to go by smoother. You’re happier. The sky seems clearer and the food you eat tastes better. Only problem is, 5:00pm can’t come soon enough.