CFH

Last month we wrapped up our first nutrition challenge of 2018.  The challenge lasted approximately 5 weeks and we had over 30 participants.  Each had different reasons for signing up but all were looking for accountability and to establish healthy habits.  In addition to establishing healthy eating habits and completing their typical CF workouts, they completed weekly fitness and mindful activities.

I was blown away by the groups commitment to change!  Many of them tracked their intake for the first time and committed to trying new things.

Each participant did a pre and post InBody Scan. As a group they lost OVER 110lbs of fat resulting in an overall decrease of body fat percentage.  On top of the fat loss, muscle was gained and PRs were crushed!

What did they do?!?!

• Followed Healthy Habits
  • Veggies at EVERY MEAL
  • Protein at EVERY MEAL
  • Starchy carb post workout and 2 hours pre workout
  • Added fat away from your workouts
  • Practice Mindful eating.  Stop when you are 80% full
• Eliminated added sugar and processed food
• Drank 1/2 your body weight in ounces of water
• Planned treats!!!!
• Eliminated alcohol for 3 weeks then had limited consumption of 3-5 drinks a week
• If you are low energy, you are probably NOT eating enough!
• Remembered that  each day is a new day.  You do not need to be perfect, just aim for consistency.

We will be looking to host another nutrition challenge later this year, but if you are interested in making changes to your nutrition now just reach out!  Contact Coach Brittany at flexnutrition.brittany@gmail.com.

What made you decide to give CrossFit a try?

My whole life I have been apart of team sports.  From playing soccer when I was old enough to walk to Lacrosse through college, I had always been around people when training and working out. After college, I was lacking that competitive feeling that I had been a part of for my entire life. I wanted to find something that would continue to give me the unique feeling of being pushed by other people. CrossFit was the perfect opportunity for that.

How have your feelings towards CrossFit changed from when you first started to now?

My feelings towards CrossFit have changed a lot from when I first started. I have learned that CrossFit is way more than just a workout and a place to compete but it is somewhere I have made friends and formed relationships that will last forever. When I first began I would just come in, workout and leave like a job.  But as I went along I started to form friendships that became more important than the time I got on the workout.

How has CrossFit impacted your life?

CrossFit has impacted my life significantly.  Not only has it allowed me to continue to stay “fit”, it also helped me recover from hip surgery in an environment that was safe and adaptable while allowing me to still feel involved with that “team” atmosphere. The biggest impact CrossFit has had on my life is that I found my future wife Danni at the gym. Without her who knows what I would be doing.  So, I would say CrossFit has definitely had a huge impact on not only my fitness but also my overall happiness and well-being.

What advice would you give to someone who is hesitant about trying CrossFit?

For anyone who is hesitant to start, I would tell them to just come on in and give it a try and stick with it for a few weeks. Those first couple weeks can be overwhelming and leave you to sore to sit but once the body begins to adapt you will feel better than you ever have. Every day you leave the gym, that feeling of accomplishment you have is something that is hard to replicate.

Congrats on the continued improvements and PRs at Harbor East!

Special shout out to Gabby on her first strict pull up.  This was one of her 2018 goals and she hit it within the first 2 months of the year!  Set a goal, work hard, and you can accomplish anything.  Great work Gabby!

Coming April 3^rd – Barbell Club with Jamie and Carey!

Host Gym – CrossFit Harbor East – Members from both gyms are welcome to participate!

Industry Athletics is pleased to announce Barbell Club launching April 3! This 3x per week program will help athletes of all proficiency levels develop their weightlifting strength and technique. It doesn’t matter if you’re new CrossFit or have been doing it for years, this program will be able to help every athlete improve their weightlifting performance!

Each WOD that the CF Games, CF HQ, local competitor directors or affiliate owners program is based on hitting the three modalities of Weightlifting, Gymnastics, and Monostructural movements (metabolic conditioning) over a set period of time (weeks, months, etc..). Strength is the foundation of two, arguably all three, of these modalities. What does this mean? Improving your lifts will carry over to your WOD times, strength and gymnastics aptitude!

The Barbell Club is designed to help you improve in CrossFit. Whether your goal is a body weight snatch, a strict pull up, improved rowing splits, or any number of other goals Barbell Club will help you develop the skills and tool kit you need to get there.

Because this is a pilot, we are starting relatively simple. The pilot will run for two months, April and May 2018. Sessions will occur at CFHE on Tuesday and Thursday evenings at 7:30 and Saturdays at 11:00am. Weekday sessions will run for one hour and Saturday for an hour and a half. Each month will be a 4 week program focusing on developing strength and improving technique of the Olympic lifts – Snatch and Clean & Jerk. We will also squat, deadlift and learn many accessory movements to help target mobility issues, technical faults and enhance muscular development.

SIGN UP HERE

Each month will be capped at 12 athletes —to ensure personalized attention!— and cost $100 for participation.  While it’s critical that you attend the first session on April 3^rd and May 1^st, don’t fret if you can’t make all sessions as you will be able to make them up under the guidance of one of the coaches. This course will be managed, everything from programming to coaching, by Jamie and Carey.

Don’t wait until next year’s Open to try to get better at your lifts!

We hope you join us! Sign up is live on the website today through this link. Remember spaces are limited. Questions? Don’t hesitate to reach out to Carey and Jamie.- HaborEast@IndsutryAthletics.com

**Fed Hill members, you will need to create a new account on zen planner to sign up via the link.  It has to run through the Harbor East system.  Thanks!

Mike working hard on the rings.  Mike is part of this month’s Committed Club.  Being only 28 days, February was a tough month to get to at least 20 classes, and he exceeded that!  Way to go Mike!

Congratulations to our February Committed Club Members.  These people attended (and signed into!) 20 or more classes during the month of February.  They showed a solid commitment to CrossFit and, more importantly, to their own personal goals. Keep up the good work!

Harbor East:

Mao-Bin Shen 20

Federal Hill:

Fernando Elizalde 26

Mike Salamon 21

Ashton Hyde 21

Next time you see them around the gym, give them a high five (or a hug, hugs are great too)!

We do our best to make sure we give credit to everyone who has reached the 20 classes each month.  If you think you should have made the club and don’t see your name, PLEASE reach out and we will right our wrongs!