The Murph Challenge
The Murph Challenge
Nicole during the In-House Comp!!
The Floor Press
It’s been a while since we’ve worked the floor press. This is a great movement to develop pressing strength and improve the lockout position. Check out the video below on what we’re looking for today. If you’ve never done this before, start light and get a feel for it, there is more skill involved that you think!
ALL of the deadlifts!
Christy ready for take-off!
The coaches are mean here. Look at Josh yelling at Taylor!!
Anja getting after it!
More Cycling of the Barbell!
Tiff’s ready to go!
The Charter of CrossFit
Mechanics, Consistency, and Intensity. These three things are the heart of the application of CrossFit. Today we’re going to talk about Consistency. There are a couple of ways to apply consistency to CrossFit. One way is consistency in movement, or in other words, consistency in mechanics. See that? They’re related. But we’re not going to talk about consistency in mechanics right now. We’re going to talk about consistency in training. Consistency in getting into the gym to throw down. Day after day, week after week.
We have a pretty large gym at Evolve. Our population of athletes ranges in demographics: age, background, experience, gender. Take a look and there are all sorts who call Evolve home. There’s also another factor we can look at. Consistency. We have those who stick to a routine in and out. They train 5 days a week, or maybe 4, or 3. They have their days, and they come in week after week, month after month. We also have those who come in sporadicly. A day here, maybe a week with no visits, then maybe a couple days. Then a few weeks off. As coaches, you know what we prefer! Monday’s are a great example. Monday’s are crazy busy. We asked Apprentice Tito to help us during the 5pm and 6pm because so many people come in to throw down. Those WODs stay busy the rest of the week, but nowhere near the numbers we see on Mondays. Where does everyone go?!?!
You came to Evolve (or whatever gym it is that you train at) for a reason. There are lots of reasons, and they’re all great, but they all require one thing for you to achieve them. Guesses? Yep….consistency. No matter what it is that you’re after, you need to get in and get to work to make it happen. On days that include but are not limited to Mondays. We hope to see you today. And tomorrow!
Up against the wall!
What’s With The Booze?
Alcohol. This is probably the most hot-button, hardline item there is when it comes to changing your diet. It’s the thing people seem to be the least willing to give up, but going dry for a stretch may be one of the most impactful things you can do for your health.
Marketers got real clever when it comes to our desire to stay fit while continuing to drink by offering “low calorie,” “low carb,” and “skinny” options. The truth is it’s not the carbs or calories that are the root of the booze problem. It’s the alcohol. Simply, the alcohol.
Let me explain why.
Alcohol Gets in the Way of Fat Loss
If fat loss is your goal, giving up the booze is a non-negotiable. Yes, you can still lose fat while enjoying the occasional cocktail, but it will be a slower path. When it comes to booze and fat-loss, you can’t have your beer and drink it, too.
This is because drinking essentially shuts off the pathway your body uses to access and burn stored fat. The reason being: your liver. Your liver has hundreds of jobs, one of them being supporting your metabolism. When there is alcohol in your system, your liver’s number-one job becomes to detoxify and remove that alcohol from your body.
Most of the alcohol you consume gets processed by your liver, and one standard drink takes about ten hours to be completely detoxified (on average). This means any sort of fat burning is put on hold while your liver puts out this toxin-entry fire that has been created. So, if you go out and have four glasses of wine, that’s forty hours that your fat burning abilities are on hold.
In addition, when alcohol is processed it breaks into what’s called acetate. The body starts using this acetate as its fuel source (see: How Alcohol Makes You Fat by Ben Greenfield), ignoring the fats, proteins, and carbs you’re getting from food. With nowhere to go and nothing to do, those fats, proteins, and carbs get stored as excess body fat. This is why many people still find themselves stuck when trying to lose body fat and “only drinking twice a week.”
Alcohol Triggers Sugar Cravings
Alcohol is comprised of sugar and carbohydrate with little to no nutrition. It tends to not only spark cravings for less-than-ideal foods, but can ignite a cycle of cravings following the sugar crash of a hangover.
The more you consume sugars, the more you crave them. The more you consume empty sugars (like alcohol) the more your body wants the nutrition it expected to get from all of those calories so it ups the crave-o-meter. (Remember, calories are supposed to come with things like proteins, fats, vitamins, and minerals.) That’s why we tend to get super hungry when we drink. That, plus lowered inhibition and poor decision making often leads to some poor food choices.
Alcohol Is Bad News for Your Immune Health
Another function of the liver is to support your immune system, and it cannot do so effectively while being hammered by alcohol. Alcohol also causes disturbances to your gut walls. This is especially true for beer, as gluten-containing barley is the primary ingredient. The proteins in gluten can cause damage to the villi that line your intestine, which are meant to pull the nutrients out of what we eat into the bloodstream. Your gut is where the healthy bacteria live that help your immune system stay strong. So, we want to keep that ecosystem thriving and working properly.
All this, plus what laying off the bottle does for your skin, performance, overall digestion, and general productivity levels. Reconsidering happy hour yet? But don’t despair, I have some tips for you…
How to Enjoy Alcohol in a Healthier Way
Alcohol is a part of most adult’s social lives. That makes cutting alcohol the toughest part of getting healthy for many people. While I do recommend abstaining for a couple of weeks to start, after that it’s fine to have the occasional cocktail. Alcohol can be incorporated as a part of a healthy lifestyle. It’s just a matter of making smarter choices when you do partake.
So there’s your crash course in booze. Short and sweet, and maybe not exactly what you wanted to hear. The truth is there’s no perfect answer and everybody’s tolerance level is different. You don’t have to give alcohol up forever, but do use common sense and good judgement when comparing the pros and the cons of enjoying a drink or two.
In his book The Paleo Solution, Robb Wolf said, “Drink to the degree that it doesn’t negatively affect the way you look, feel, or perform.” That’s pretty solid advice, and you need to decide for yourself where that line is.
KV and the ladies chatting it up!
CrossFit Evolve Summer Teens Explosion!
“I’m sooooooooo bored!!! There is NOTHING to do?” Sound familiar? With summer break just weeks away are you wondering what your 10- 15 year old can do to increase their fitness, stay busy, AND reduce YOUR stress level too? CrossFit Evolve is offering the Summer Teen Explosion from June 2nd- July 28th for athletes ages 10- 15. During this summer session we will challenge teen athletes in a wide range of physical tasks that will build strength, stamina, teamwork, collaboration, grit, and FUN! We will cap off the experience with a PARENT- TEEN PARTNER COMPETITION on Saturday, July 30th from 10:30- 12:00pm. You will NOT want to miss this great opportunity for your teen athletes to practice CrossFit, talk about nutrition, and make new friends. All levels of experience are welcome.
June 2nd- July 28th
2:45- 3:45pm (Tuesdays and Thursdays)
Parent- Teen Partner Competition–> Saturday, July 30th (10:30- 12:00pm)
Cost- $200/ athlete (ages 10-15)
Athlete Cap- 18
For more information check out the CrossFit Evolve Teens Page!
The wolfpack of 3.
Spring Cleaning And Then Some!