#push511

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Personal Trainer - Baltimore, MD - PUSH511 Fitness - (410) 424-0565 Whether you're interested in group CrossFit classes, one-on-one personal training, and/or nutrition coaching, we can help you reach your goals. Learn more about what we offer at PUSH511 by scheduling a FREE intro session by clicking "Sign up" below! PUSH511 Fitness 3700 O'Donnell Street, Suite 240 Baltimore, MD 21224 (410) 424-0565 Check out our last post: https://local.google.com/place?id=13227100725101655376&use=posts&lpsid=CIHM0ogKEICAgIDmo_f9iQE

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28 Day Nutrition Challenge: More than weight Loss

By: Corinne Pettigrew, PhD, CF-L1

With the recent completion of PUSH511’s 28-Day Nutrition Challenge (February, 2018), I’m excited to report the following results: 2.2 pounds lost; approximately 1 pound of lean muscle mass gained; 2.8% body fat lost; 30 second decrease in pre-post Challenge WOD time; and improved recovery between workouts. I mention these results not because I lost the most weight or gained the most lean muscle mass (not even close) – but because they were an unintended consequence.

Let’s back up. I generally eat pretty clean – low on sugar consumption, very little processed food, eat healthy fats, etc. I’ve been doing that long enough to know that my body does well on good food, and suffers when I make those (dangerously delicious) poor choices. But I knew I was eating too many carbs – and in retrospect, I now know that I was likely eating too much fat (even if the good kind). What would happen if I cleaned up my nutrition, just a tad? Enter the Nutrition Challenge.

Because it’s a program that’s flexible to one’s goals and food philosophy (paleo, vegetarian, Zone, etc.), I signed up and used it as an opportunity to put social accountability to action, with the following goals. (1) Understand the effect that balanced macros have on how I feel and perform by incorporating balanced macros in > 90% of snacks and meals. (2) Improve post-WOD recovery by planning an intake of proteins and carbs within an hour after working out.

I hit my goals: 91.4% of my meals were ‘compliant’, and I had some sort of protein and carbs after every workout during the Challenge’s 28 days.

You saw the results above, the lovely consequence of balanced nutrition. For me, though, the biggest achievement was the increased recovery between workouts. In the weeks going into the challenge, I had started to struggle to recover effectively – I would be sore/worn out after two consecutive days of working out. After the Challenge, with macros balanced, my recovery improved and I’m no longer having that issue.

What else did I learn? A few things:

I feel fuller longer in between meals when my snacks include an even distribution of macros. 

My body needs carbs to perform, especially as someone who WODs at the end of the day. During the second week of the challenge, I hit a slump. I had no energy for working out – my afternoon snack just wasn’t doing the trick. To try and combat this, in week three, I added a serving of carbs (root vegetables) about 1-1.5 hours before working out. Boom, re-fueled and back at it. 

I was probably eating too much fat. Good fats, yes – but probably too much. I’m now more cognizant of fat consumed (the number of nuts in my morning oatmeal; the amount of olive oil on salad – with the exception of avocado, one can’t skimp on that). 

The accountability that comes with the challenge played a HUGE role in getting me started. The week after the challenge ended, I attended meetings with nonsense food including pastries for breakfast and cookies after lunch. I ate some of these, but I didn’t feel great afterwards. Had I been on the challenge, I would have, may have been able to resist.

What’s next? Continue trying to keep macros balanced. Eat Real, Live Better.

[push511]

Training Through Injury

By: Brian Ellis CFL-1

We have all been there.  That nagging tweak, which we push through, that becomes a bigger issue.  In some cases, there is that freak accident that happens and next thing we know we are put in a cast or a brace.  In the end, that goal of a sub-four-minute Fran, that first pull-up or the new PR deadlift is now put well on the back burner and the new goal is just to be back functioning correctly.  

Twice in the last three years this has happened to me.  I handled each injury differently; one poorly and one well.  My first injury was tearing ligaments in my ankle.  It happened on the job and it put me “on the bench” and behind a desk.  A place I was not accustomed to being.  Before my injury, I was at a peak of fitness which I had spent years maintaining.  A sub forty-five-minute 10k followed by a heavy gym session were not atypical for a daily training routine. These type of sessions were done at least four days a week and the other days involved swimming, long bike rides or long hikes; like multiple hours long. 

These long training sessions kept me at my best weight for me; about 200 pounds.  Needless to say, I was doing work to stay fit.  Then it all stopped.  I remember the doctor saying I would have been better off breaking my ankle, the recovery would be easier.

Getting stuck behind a desk with a boot on my foot, literally changed my lifestyle overnight.  I stopped doing anything fitness wise.  I blamed my ankle for my inability to anything but get up go to work and come home.  Even at work, I was now behind a desk, why would I need to do anything physical? Additionally, now that I was not training, there was no need to watch what I ate. There was no need to properly fuel myself for the next workout.  I ate crap and it showed.  Over the next four months, with only two and a half in a boot, I put on about 25 pounds.  

Once out of the boot, while in rehab, I still was not really focused on recovery.  I was using my injury to avoid physical activity because it was too much (or so I thought).  I actively avoided physical training because my “numbers” were not to my typical standard.  I would be lucky to run a mile in nine minutes at this point. There was a lot of time staring at my old level of fitness and just getting frustrated why I could not maintain my old numbers.  By the time I crawled out of this spiral, it was eight months post injury and I was a good 50 pounds heavier.  Four years later, I am still dealing with the fall out from this time in my life.  I still have not made it back to 200 pounds.  Though since then, I have gotten back to the swing of things.

But during my re-commitment to get back to my “glory days”, my second injury occurred.  It happened in the spring of 2017.  I suffered a partially torn patella tendon.  The better kicker to my knee injury was the discovery of cartilage issues in both knees. I should have paid better attention to my body.  Before the injury, my knees were bugging me, but I just thought it was the pain that comes with training.  In retrospect, I should have known better and listened to my body. But alas I did not and there I was in a knee brace.  The old feeling of depression came back hard.  This time the quote from the doctor that stood out was “It is not if you will need a knee replacement but when.”  Once again, I would have to modify my lifestyle to preserve my knees as long as possible.  

During my last lay off, I handled it much better.  Yes, I became frustrated and surly. But I modified my goals.  No longer was a 500-pound back squat and a 400-pound front squat on my goal list.  My knees would not handle it now.  So, I refocused.  My upper body worked just fine; my new goals become getting good at strict ring dips and bench press at 300 pounds.  To balance it out, I worked on pull ups and to maintain my cardio, I became a one-legged rowing freak.  My depression was much shorter.  I was also lucky to be a coach at PUSH511 by this point and still coaching through my injury.  I was forced to be in the gym a couple days a week and if I was there, why not do something.  

What did I learn and what do I encourage everyone who faces an injury? First, listen to your body.  If you need to see a medical professional, do it.  Two, and I cannot stress this enough, do not stop working out.  Come to the gym and do the things you can.  Talk to a coach to help you set up a workout routine you can do.  You can still see all your friends in your favorite class time before and after the workout of the day.  The biggest mistake I made when I tore my ankle up was I stopped.  I stopped everything.  I could have modified my routine and mastered ring dips years ago.  Additionally, I missed the “high” and the focus working out gave me.  

At some point, we will all be injured.  I hope you never have to go through this pain, but if you do, please don’t stop all the progress you have made; just work on other goals.  We can get through your injury together.

[push511]

October Member of the Month

            Congratulations Denver Weil!

Denver's morning presence has been met with excitement and joy. The sun isn't up, the coffee is barely brewing, the music is still just firing up, and he's there happy as a clam. It's infectious, and I've really enjoyed talking to him about everything. He's been pushing through workouts and nutrition to reach his goals, he understands where he might be limited, but knows that it's just a limit for now as he keeps driving ahead. I know he'll keep pushing, and I can't wait to see what the next year brings for him!

**** Denver has decided that he wanted to change his life and get healthy. He shows up and works hard every time he is here. He has an amazing attitude that is infectious. He continues to make progress and is slowly changing his life for the better every day.

**** Denver always comes in with a great attitude and the biggest smile! He comes in prepared and motivated to put in the work regardless if he has to alter a movement. His happy demeanor is contagious and he is great to have in class!

**** We see Denver getting comfortable with being uncomfortable. He is doing great work and we all are thankful to have him!

**** Denver has been working so hard lately, and every day that he is at the gym, he gives it his all. His smile and attitude are infectious and he makes friends wherever he goes. I love seeing his progress and hearing of his weight loss. You’ve got some awesome goals ahead of you, Denver... you’ve got this!

**** Denver makes the best pickles…in addition to that he is a joy to be around and brings a smile to your heart.  Keep up the awesome work and “just keep swimming.”

Come in and meet Denver!

 Started CrossFit:  September 2017

What is your fitness background:  Didn't have one.  That's why I got so fat.  LOL

Favorite Movement: Deadlifts, Biking, Ring Rows, kettlebell swings

Least Favorite Movement: Running, or anything that deals with squats

Occupation: Mad Scientist/part time Chemistry teacher

Tell us a little bit about yourself and your family: I'm a native Marylander, living about half my life in Harford County, moved to the Greater Lauraville area in 2007.  I am the baby with 2 brothers and a sister.  I graduated Towson University with a degree in Chemistry and in Biochemistry.  Then got my master's in Biotechnology with a concentration in Regulatory Affairs from Johns Hopkins.  

I've been with my husband, Derrick, for 10 years.  We were married 3-years ago. Tiny court house service in Harford County.  Our fur baby's name is Nugget.  He's 5-years old blonde cat, and owns the house.  I love my baby and is the perrrfect pet for Derrick and my life style, but I'm a big dog lover.  With me out the door at 4:30 am and not home until 6 most nights and Derrick traveling for work a lot, it makes it hard to care for a dog.  Derrick and I like to go for day hikes when the weather's nice and go see any type of good entertainment (Musicals, plays, concerts, movies).  Derrick and I love to cook.

Tell us something we don’t know about you: I'm an introvert.  I also sing for New Wave Singer of Baltimore.  I'm starting (very early stages) of writing a novel.  I love the Hallmark Mystery Channel.  I'm sure this is an obvious one I'm in love with Hugh Jackman.  

Words to live by or Favorite Quote:  Treat others how you would like to be treated.  "Bubbles" -- Bubbles from Finding Nemo (It just makes me laugh).

How has CrossFit affected your life outside the gym:  I have way more energy (not sure my co-works like that so early in the morning.  LOL).  I notice I don't eat as much as I use to. 

What do you enjoy most about PUSH: The people. Fill in the Blank: I like… my life, can't ask for more than that. I eat… anything that's good food. I do… not like coffee, or raw tomatoes I am… easy going and shy Favorite Cheat Meal… Pizza or Mac and Cheese Favorite Real-Life Hero/Athlete…  My mother. Being a single mother, she worked 3 jobs and still found time to take care of me.

Thanks again for this honor.

Schedule a Free Consultation to learn more about PUSH and how we can help you feel confident in your skin.

[push511]

June Member of The Month

                                Congratulations JR Rubinoff

His attitude is forever positive. JR jumps right in to our community of crazy CrossFitters and contributes his knowledge and support. He is an awesome teammate and starts each WOD with a smile.

Even after a long and tough week JR will still make the time to show up at PUSH and put in work.

*** JR has approached new heavier weights and higher boxes with a positive and fearless attitude.  He continues to push himself - all while supporting and cheering on his gym friends.  JR has put in the hard work and it is really paying off.  

*** Makes the time to get to the gym. He works so hard and is an absolute joy to have around. Our community is better because he is here.

JR loves to work out early, come join him at 5 am for a Free Class

*** JR is both a mentally and physically strong athlete - and willing to put in the extra effort to better himself, and reach his goals. JR also has an incredible personality, friendly demeanor, and is a pleasure to have around!  

*** JR is a pleasure to work out with and has been an awesome personal training client and member at PUSH. He always shows up and puts 100% effort in to our sessions and to classes. Even with a busy work schedule he makes time to come in and work on his goals, which he’s been crushing! Not only that but he is always lifting up others and brings positive energy to the gym!

*** To say that JR has been going on a journey to better themselves through mind and body is an understatement. He’s gone above and beyond what most individuals would have to endure when stepping foot in a CrossFit gym and has continued that path to greatness. JR has been a beacon of excellence for an underrepresented community, and has become a pivotal member in the PUSH community as well. Strong, determined, incredibly fun, understanding, supportive, and while he may be fighting his own struggles, his smile and joy lifts those up around him. While there is change in his life, we never want to see him change who he is. Thank you JR!

*** JR has been an inspiration in the gym! When he sets a goal and puts his mind to something, he goes for it regardless of any obstacle. The effort and determination put into every workout shows and as a result, JR has hit some awesome PRs. He's the first to congratulate and complement everyone else while being humble. So I'm glad we finally get to recognize and congratulate you! Keep it up!

*** JR brings positivity to every class and loves helping people become more mobile and learning how all the body pieces work together.  If one thing we can all learn from JR to help us in life…do more deadlifts!  Congratulations keep rocking!

*** JR is always a blast to work out with and is always incredible supportive of his fellow athletes. He's put hard work into the gym, his nutrition, and personal development and the progress he's made at PUSH, especially over the past year, has been so exciting to watch! Well done, JR, keep it up!!

Let PUSH help make your day better - Free Consultation

                                  Words from JR

Started CrossFit:   August 2011 after being "graduated" from PT after ACL and ankle surgery! My friend Kevin opened a box I started by doing "box jumps " on a 45# plate and squatting to a 24” box to continue my rehab and I was hooked.

What is your fitness background: I played a lot of softball and ran a lot of track and cross country. I was always into lifting (bench, squat, dead lift, press). I ran track and cross country until freshman year of college, then found rugby. Played rugby in college and in an adult league. I worked as a personal trainer and corrective exercise specialist until I went to PA school.

Favorite Movement: HEAVY Deadlifts (duh) and DU

Least Favorite Movement: Wall ball, thruster....wait we will be doing these later

Occupation: Physicians Assistant in general surgery

Tell us a little bit about yourself and your family: I was born in NY city during a heat wave in 1984 causing my dad to buy his first AC unit (he said he got free ice cream because of the brownouts caused by the heat wave but I think he was trying to make me jealous.)  I grew up and lived in NJ for most of my life (Bergen county as a kid, central NJ for college, and Monmouth county after college). I graduated Douglass College (Rutgers University) in Political Science and Women's studies in 2008 . After undergrad  I worked as a personal trainer and lived in Ocean Grove NJ with my dog Rory. During that time, I played A LOT of Rugby. In 2009 I tore my ACL, LCL, and messed my ankle up pretty bad. After 2 surgeries and a lot of rehab Rory and I started CrossFit in 2011.

In 2012 I moved to Pittsburgh for PA school and Graduated from Chatham University in 2014, I worked in medical oncology for close to 4 years at Shadyside Hospital in Pittsburgh PA then moved to Maryland in May 2018 where I started working at Union Memorial Hospital in Baltimore.   I live in Crofton, MD with my partner Erika and 3 roommates. I have 2 cats one name Schrodinger (she goes by kitten) and the other one’s name is Schrodinger’s Cat (she goes by cat). I have a younger brother Sam who is 32 and lives in Brooklyn and is a standup comic. My dad and his wife live in NJ. My mom and her partner also live in NJ.

Tell us something we don’t know about you: I am scared of squirrels (like terrified) to the point that my senior year of high school I almost missed the cross country state sectionals because I fell after running away from a squirrel during a training run and needed 3 stitches on my knee.  

Words to live by or Favorite Quote: “Just keep swimming” Dori “you’ll pass out before you die’ “Just pick up the bar”

How has CrossFit affected your life outside the gym: CrossFit has given me the confidence in the fact that if you keep “chipping away” you really can accomplish anything you put your mind to, even if it means breaking everything into singles. It has taught me that weaknesses aren’t a bad thing; they are just things you need to focus on and as your weaknesses improve you always find something new to work on.  It also has taught me to focus on my own process and not worry about what other people are doing around me; life and workouts are scalable in the sense that the only way to get stronger in the long run is to really assess and start where YOU are.

What do you enjoy most about PUSH: The coaching, people, and all the dogs. Moving to a new city is super stressful especially when you don’t know anyone. PUSH is probably the most accepting environment I have ever experienced as a human and as an athlete. To be able to have such awesome programming and all-around great people to sweat with is amazing and something I am very grateful for.

Fill in the Blank: I like…whiskey I eat… a lot I do… try to practice meditation every day and try to live mindfully I am… transgender (and do not mind answering questions or talking about it)

Meet JR and the rest of the Fit-Fam at PUSH - Free Consultation

[push511]

Importance of Scaling Workouts

By: Corinne Pettigrew, PhD, CF-L1

Hesitant to scale a workout? You shouldn’t be.

Don’t want it to seem like you’re taking the ‘easy way’ out? You’re probably not.

Scaling is an important component of CrossFit. In fact, athletes are oftentimes encouraged to scale. Here are some reasons why: 

Adapt a movement to an athlete’s limitations (endurance, strength, skill level, flexibility, mobility, body awareness, etc.) while still preserving the workout’s intended stimulus (included targeted movements, if possible); Develop/perfect basic movement patterns for supporting more complex (or more heavily loaded) movements (for example, mastering the technique and points of performance of an air squat before attempting a heavy front squat); Continue to safely develop an athlete’s work capacity and skill level, ultimately contributing to an athlete’s long-term progression.

Schedule a time to meet and discuss how we can help you, if recovering from an injury, new to fitness or just had a baby. Scaling isn’t just for beginners. It’s for anyone who needs progressions for developing movement patterns, for overcoming soreness or injury, or to just get moving after a bad night of sleep or tough day at work.

Two quick examples: One of my workout partners had shoulder surgery a few months back. He was a force to be reckoned with before the surgery, and soon will be again - but in the meantime, he’s been smart about his return to CrossFit workouts. Before being cleared to use his shoulder, he worked on building up his aerobic capacity (runs, bikes, air squats, lunges, sled pulls). As he’s gradually been cleared to integrate upper body movements, he’s done so deliberately and safely: slowly adding individual movements, but scaling the weights to build strength and mobility (e.g., PVC-only as he builds of the shoulder mobility; barbell only until he gains confidence under weight; banded pull-ups for weeks on end, despite wanting to do kipping pull-ups). 

I was fortunate to be able to workout through pregnancy. When I returned to the gym afterwards, I knew I needed to start slow. I hadn’t lost too much strength, but had lost a fair amount of aerobic capacity. Instead of skipping group classes, I scaled. I started light, reduced the load, and worked at a lower intensity for weeks, as my body adapted and recovered.

Bottom line keep moving and moving properly, let us put that plan together.

In both examples, scaling allowed the athletes to slowly, and safely, return to their prior capacity. But as mentioned above, scaling has the same effect for athletes that are starting out, or working on new skills. It allows you to build the foundation on which more strength, good movement patterns, and fitness can develop. An athlete will never be judged for scaling appropriately. However, coaches will likely intervene when athletes opt not to scale when they should – the coaches have your safety in mind.

For a more detailed discussion on scaling, check out this CrossFit Journal article: https://journal.crossfit.com/article/cfj-scaling-crossfit-workouts

[push511]

February Family of The Month

                   Congratulations Valerio, Emma & Izzy!

Emma & Valerio’s unwavering consistency and willingness to attack every workout. They aren't the loudest ones in class, but time and time again they show up, do the work, and are gaining visible results! It's always fun being in class with them! Only a matter of time until Izzy joins us and starts outshining us all!

****

Watching Izzy overcome her fears in FitKids was awesome to watch! She's a great kid to have in the program.

****

I love Val’s enthusiasm in the gym, balance that with Izzy in FitKids and they are a power fit fam!

****

Happy to hear that my little buddy, Izzy, and her parents are family of the month! She is such a fun, sasssy, and awesome little girl. It was great to see her growth in FitKids and realize that she can hold her own and is just as strong, if not stronger, than the boys.  I love seeing her come in with Emma and Valerio in the evenings, always wearing her "fast shoes," and really enjoyed getting to coach her in FitKids.

Check out PUSH511 FitKids Winter Session

**** Valerio and Emma have come so far! Although I can tell some movements may not be his favorite, Valerio pushes through with incredible grit and is always determined to finish workouts no matter what. Emma has built so much strength and she always comes into the gym positive. Together they kill partner workouts. Soon, they'll probably be doing family workouts.

Keep up the great work!

**** Izzy really grew during her first time through FitKids. Initially, she didn’t want to participate, but as time went on, and she got more comfortable with the movements and coaches, she became an integral part of the class. We are so proud of her progress!

**** Valerio and Emma are consistent, very fun to hang out with, and workout with! Their strength and stamina gains are proof! It is great to see Izzy becoming more comfortable and confident around the big kids.

****

The Mangano family just make you smile!  Hard working and putting it all out in each workout.  Emma spent many months in a boot and still came in to get her sweat on.  Valerio I think is trying to figure out how he can eat his homemade pasta as he endures an Endurance Class.  Izzy is hard to keep up with when she decides to kick into her fast gear!   Keep up the amazing fitness!

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A Few words from our Family

Valerio (V), Emma (E), Izzy (I)

StartedCrossFit: Emma and Valerio: March 2017 Izzy: November 2018 (PUSH FitKids)

What is your fitness background: E: 10 years of dance before switching to sports in high school. V: Mostly Xbox and PlayStation. I did some swimming as a kid and some kickboxing a few years ago, but nothing even close to the intensity you guys make me sweat here! I: Some swimming. Got rid of those floaties :)

Favorite Movement: E: Kettlebell swings and deadlifts V: Snatches, Rowing, anything core I: Mountain climber, because it’s very easy

Least Favorite Movement: E: Assault bike, and anything overhead V: Wall Balls, Thrusters I: I like them all!

Occupation: E: Psych NP in the psych emergency department. Never a dull moment! V: Marketing Manager: Excel, PowerPoints, Data and a lot of corporate buzzwords. I: Full time kindergartener at HHA

Tell us a little bit about yourself and your family: V: Born and raised in Milan, Italy (you can probably tell by my high fashion style). Enjoyed Europe quite a bit, until 10 years ago I decided to chase in the US a girl met in Iceland during my college semester abroad. Eventually got married, had a baby... and you know the rest. I: We like to party with our friends. E: I grew up on a horse farm in upstate New York. Such a simple little girl. Then this foreigner guy I met during a semester abroad chased me around for a while, until I gave in…

Tell us something we don’t know about you: E: I had a pet sheep named Snow White. My first degree is in Geology. I: I have visited 7 countries, and we are about to add the 8th soon (Spain). My favorite was Mexico. And Italy because I get to speak Italian and have chocolate croissants for breakfasts. V: Emma and I are on an old episode of House Hunters back in 2009 when I was fresh off the boat. We are also trying to learn and educate ourselves on wines. Yeah I know, good excuse to drink. https://www.youtube.com/watch?v=kfzp0TzLTEY&feature=youtu.be

Words to live by or Favorite Quote: E: Don’t fake it till you make it. Fake it till you become it. (Amy Cuddy) V: Always be yourself unless you can be Batman. Then you should always be Batman. (Anonymous) I: Help people when they need help. (Isabella Mangano)

How has CrossFit affected your life outside the gym: E: I have a more confident approach to life and it has strengthened my relationship with Valerio.

V: Girls can’t keep their hands off me. Just kidding, Emma. I learned that with time and dedication I can do things I thought impossible for me only two years ago. So I now apply that to all aspects of my life. I: I am faster than my friends at school. And stronger. (allegedly. V.)

What do you enjoy most about PUSH: E+V: PUSH gave our family the opportunity to find some time to stay together after school/work and do something together, rather than sit at home and watch tv or be each one on their phone/computer. Emma and I have common goals, common passions, common friends and Izzy gets to grow in a healthy environment with a lot of strong girls she can aspire to be like in the future. We also get to complain about various post-workout pain to each other. I: Playing with Gracie, Eli, and Tyler and all the toys while the parents workout

Fill in the Blank:

I like… E: shopping. It’s cheaper than therapy . V: to cook. Such a stress relief activity. I: vacation

I eat… I: pizza V: what I cook. I brought with me my Italian cooking background, but I learned so much while here about different techniques, ingredients and cultures and I like to expand and experiment with them. E: what Valerio cooks

I do… I: like hugging V: try to learn new things and experiment every day. Routine is killer. E: a hard job, that not many people can handle

I am… E: an advocate for my patients. And not very good at filling questionnaires . V: a critical thinker. Need to know the why of everything. Sometimes a little too critical. I’m working on it! I: Clever (and humble, I would add… V)

Favorite Cheat Meal… E: a 5 course dinner with wine pairing at the Charleston paid by Valerio. V: anything that takes half a day to cook, braise, roast, sous-vide, slow cook... the longer the better. I: pizza and pasta (clearly half of her DNA is showing here! V).

Favorite Real-Life Hero/Athlete… E: Andy Petit, mostly because he was cute. And AC Milan’s player Kaka. He was really good at playing, and also cute! V: Alex Zanardi. Look him up. Former car racer who lost both legs in a terrible accident. Instead of giving up he started competing in a number of other sports and he kept winning. He’s unstoppable. I can only aspire to have even a fraction of that mental strength! I: My teachers and the Hulk (sorry we are still confused about “real-life” concept. V)

[push511]

August Member of the Month

                            Congratulations Jessica Duchen!

Jessica has the best attitude and I love having her in my class!

**** Jess is a rock star, by all means. For one, she is a speedster and flies through endurance workouts.  She is also incredibly strong and dedicated to improving herself, no matter what it is.  But more importantly, she is a great team player and a positive person to work out with. She encourages people around her and I am so glad to have met Jess through PUSH511. One of my favorite memories will be running the American Odyssey with her this past year. She motivates me to do better and to train harder! :) Miss you Jess!

**** She embraces the challenge, works hard, and is capable of bringing others that she loves in to do the same.  

****

Jessica always strikes me as a person with a positive attitude. She has grown so much since the early days of Grit, becoming a very complete athlete. Doesn't matter what the Endurance workout is: run, gymnastics, weights, she masters each one of these components. She also puts in the extra effort with accessory programming or extra classes. She is a pleasure to workout with!

Get gritty with bootcamp classes.

**** Jessica embodies positivity and consistency and is always great to have in class. Vast improvements everywhere across the board on strength/gymnastics.

**** Jessica's smile, encouragement and positive attitude always brighten my day and WOD. I have loved getting to know her more and am so glad she is part of our PUSH Family.

**** Jessica comes in smiling every single day and instantly makes the gym a better place. She works so hard and it shows. We are a better community because she is in it.

Time to get to know Jessica!

Started CrossFit:  I started CrossFit in October 2012, took a break for a couple years and came back in August 2017.

What is your fitness background: I've always loved sports, but unfortunately lacked the athletic skills and coordination to play beyond high school. After college, I started running and training for long distance races.

Favorite Movement: Kettlebell Swings, CARDIO!

Least Favorite Movement: Overhead Squats and Snatches.

Occupation: Research Data Analyst at Hopkins.

Tell us a little bit about yourself and your family: I grew up on Long Island, NY (it is not that bad!!) with wonderful, supportive parents and 2 siblings, and went to college at the University of Scranton. I met my husband Dylan in grad school and we have a furbaby named Ruby (who in my unbiased opinion is the cutest dog in the world). Moved to Baltimore in August 2017, after living in San Francisco for about 3 years. I love living back on the East Coast and being closer to friends and family. I am an aunt to two (soon to be three!).

Tell us something we don’t know about you: I LOVE reality television - the trashier the better!

Words to live by or Favorite Quote: "Would I rather be feared or loved? Easy. Both. I want people to be afraid of how much they love me." - Michael Scott (The Office)

How has CrossFit affected your life outside the gym: In so many ways!! It has given me more confidence both inside and outside the gym. Before this year, I never thought I would be able to do a pull-up, but PUSH has helped me build the confidence and develop the skills I needed.

What do you enjoy most about PUSH: What is not to love! But most especially, I enjoy the people and the atmosphere at PUSH. I love that every time I come to the gym, I am working out with friends who always push me to do my best.

Fill in the Blank: I like… wine, The Office, mint chocolate chip ice cream. I eat… a lot of sweet potatoes. I do… not like to parallel park. I am… a huge Harry Potter fan. Favorite Cheat Meal… French fries, pizza. Favorite Real-Life Hero/Athlete… Serena Williams.

Thank you so much! I am so happy to be a part of PUSH511!

Drop in to learn more about PUSH511 schedule a Free Intro.

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April Member of the Month

                        CONGRATULATIONS LAURA SCOTT!

Laura is relatively new to intense fitness training. Before joining PUSH11 she couldn’t do one strict pull up and she had never competed in a CrossFit competition before. However, she placed third at her first PUSH winter games and last week, during 19.4, she did a total of 20 strict pull ups! Though this is quite impressive, anyone who knows Laura won’t be surprised. Laura shows a lot of heart, grit, and determination every day that she walks into the gym. At the same time she is as warm, welcoming, and gregarious as anyone I have ever met. Everyone at PUSH loves her and she really appreciates and loves our own little community. I’m so proud of how far Laura has come in her fitness journey and I can’t wait to see her continue to thrive in the future.

**** She’s a badass scientist that won’t take a PhD as “good enough” and is pursuing an MD as well. Does research on Parkinson’s and finds time to crush it in the gym with her boo. Literally throws herself into PUSH and made a big dent in her dub progression in my clinic. Her gifts are always more CrossFit opportunities haha. She’s an inspiration for sure.

Come in for a Free Class and meet Laura, she usually works out in the evening. 

**** Laura has made huge improvements over the past few months and it has been awesome to see! She works super hard every week to get better and better. She also has the best outlook and attitude! She is so sweet, always smiling, and always cheering other people on. I love working out with her :)

****

Laura has been crushing it in the gym. She is consistently challenging herself to push harder and do more. She is PRi’ng lifts, excelling in her pull up programming and competed in her first CrossFit competition! She truly is an inspiration to me and the other woman in the gym to work harder.

**** What I admire most about Laura is her drive and perseverance to become a better athlete. Whether in the beast cave or during a WOD, Laura is always pushing herself to give 100%, seeking ways to improve and hone her skills, and encouraging others.

Not to mention, she is a super sweet and kind person with an awesome dog named Rory!

**** Laura is always a joy to have in class. She has a positive energy about her that's hard not to notice. She's been busting her ass to get better every day. Since starting at PUSH she's thrown herself into all of our activities, clinics, events, and programming. She's made huge progress in a small amount of time. PUSH is a happier place when she's there.

Book a Free Intro session to learn how PUSH can help you!

Insight from the Rockstar herself!

Started CrossFit:  May 2018

What is your fitness background: lots and lots of volleyball, bad long distance runner (I tried so hard to like it, but I honestly hate it), tons of yoga

Favorite Movement: box jump

Least Favorite Movement: thrusters, snatches are a close second

Occupation: PhD student

Tell us a little bit about yourself and your family:  I grew up outside of Ann Arbor and then moved to rural eastern NC in middle school. I am product of good old-fashioned IVF. I have a twin sister and we are complete opposites. I grew up on a farm and learned how to drive at the age of 7, had a “pet” cow named Chili Meat (who lived up to his name), and know how to pickle most vegetables.

Tell us something we don’t know about you: I love playing pranks. I played pranks on most (if not all) of my high school teachers and college professors.  My high school principle threatened to withhold my diploma if I didn’t stop.

Favorite Quote: honestly, I quote a lot of TV shows and movies. Friends is my go-to (Phoebe and Chandler are the best) and Horrible bosses is the most quotable movie ever.

Also, I freaking love Charlie Day.

How has CrossFit affected your life outside the gym: It has taught me mental toughness and perseverance. Before CrossFit, I got defeated very easily. While my PhD has taught me how to problem solve and grind through all of the failures, it didn’t really change my attitude towards failing. I just always felt defeated. CrossFit has changed that. Now I feel like any progress, no matter how small, is progress. And every failure is something to learn from. If it doesn’t challenge you, it won’t change you. Wait, maybe that’s my favorite quote?

What do you enjoy most about PUSH: The people are AMAZING. I was so intimidated when I first joined. Tom was super in to CrossFit but the movements and weights made me uncomfortable. As soon as I started talking to coaches and members, I started to feel at home. They made complex movements accessible and attainable. I also learned that it’s all a process and you have to start somewhere. And I started at 0 pull-ups.

Fill in the Blank: I like… more like LOVE dogs. They’re awesome. I eat… oh my god, any type of potato. But mashed potatoes are the best. Also, falafel is amazing. I do… not like country music :( I am… very directionally challenged. Which way is north? I don’t know. I am a frequent user of Google maps. Favorite Cheat Meal… Jasa Kabob!! Or a huge cheese burger with French fries, a milk shake, and beer Favorite Real-Life Hero/Athlete… the notorious RBG. Seriously Ruth Bader Ginsburg is an inspirational human being.

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Dec. Member of the Month

                      Congratulations Gabe Tupper!

Gabe will show up for my 7:30 pm Wednesday night shift religiously and WOD with Chris and Prashant and Zach R and Lindsay.  He jumps right into very hard workouts designed for much smaller athletes and complains way less than I want him to.

He attacks heavy squatting sessions with great excitement and gets the rest of us excited too.  Gabe has put in great work consistently and deserves every bit of his hard-earned fitness

***** Gabe is an honest, hard-working guy.  Gabe is an instant comfort to anyone new who shows up for the 6:30/7:30 pm classes.  Gabe has come a long way in a short period of time and the dude is just strong.  He pushes himself and he listens to his coaches and as a result, he moves well.  Not only is a he a badass rugby player with a super cool accent, he's a goofball with a good heart.  I can't remember a time when Gabe came into the gym with a bad attitude.

***** Gabe has been working really hard and pushing himself to always be better. He is very supportive to everyone in the gym and brings a fun and positive energy to each and every class.

***** Not sure which I love more about Gabe his infectious fun-positive attitude or accent!  I know one thing for sure I would NOT want to be on the other side of the rugby field from Gabe. Based on his tenacity in workouts, I can only imagine what happens to his opponents who get in the way.

Drop in for a Free Class and meet Gabe!

Now a few words from the man himself!

Started CrossFit:  July 2017

What is your fitness background: I played a little bit of football (soccer) when I was really young! Otherwise, I have played rugby and cricket all my life. I played cricket all the way through high school for my local cricket club and my school team. Post high school graduation, I played for my school's old boy cricket team during my gap year and whenever I went home to London for the summer. I always took rugby more seriously though. I played rugby for my high school team, a little bit for my county team Middlesex, and also played for Penn State where I captained my senior year. I continue to play for my local men's side, Baltimore Chesapeake!

Favorite Movement: Deadlift! The fewer reps and more weight the better!

Least Favorite Movement: Double Unders are cruel and unusual punishment.

Occupation: I work in Sales for Coastal Sunbelt Produce, which is the largest wholesale produce vendor in the Mid-Atlantic. If you work in the restaurant industry and are looking for a new produce vendor, let me know!

Tell us a little bit about yourself and your family: I am the oldest of three. I have a younger brother who lives in DC, and my little sister lives in London with my parents. Fingers crossed my sister will be going to Penn State next year! My father is originally from a small village in England called Castle Combe. My mother is from Blue Bell, PA which is just outside of Philadelphia (Go Birds!). This makes me half English and half American, which means I am very conflicted on the 4th of July... JK I slam Buds and sing "Party in The USA" like everybody else!

Tell us something we don’t know about you: I was born in Belgium and could speak French fluently until I was about 4years old.

Words to live by or Favorite Quote: If a book about failures doesn't sell, is it a success? - Jerry Seinfeld

How has CrossFit affected your life outside the gym: CrossFit got me back into shape after college, and continues to make me strong and fit for rugby! The workouts are a great combination of the different elements of fitness that any athlete would benefit from.

What do you enjoy most about PUSH: The people are amazing! Everyone has been very supportive and helpful in my CrossFit journey. The support is only matched by the high quality of coaching. The PUSH coaches have taught me so much since I have started, and I cannot wait to continue to learn from them!  Learn more about The Coaches

Fill in the Blank: I like… Watching sports, working out at the gym (obviously), Netflix documentaries (Dirty Money is a must watch), cold weather, and coffee! I eat… Lots of carbs. Fixing my diet is probably the next step in my fitness journey. I do... Drink too much coffee. I probably average 5-7cups a day. I am… Always happy to talk about the Phila. Eagles! Favorite Cheat Meal… Chipotle with double steak and guac! Favorite Real-Life Hero/Athlete… Andrew Flintoff.

Schedule a Free Consultation to learn more about all the fun that goes on inside PUSH511

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October Member of the Month

                                    Congratulations Nathalie Iden!

Nathalie is one of the hardest working people I’ve seen! She pushes herself hard and others to keep us (me) pushing ourselves. She gets her workout day started before almost anyone, and she’s come so far, she doesn’t even realize it!

Nat is a beast! She pushes herself in every aspect of CrossFit. She’s got her eyes on the prize, and she doesn’t deviate. She’s in the gym making herself a better person by 5am almost every day. I’m continually inspired by her dedication and focus. She pushes me to do better and to be better. And on top of it all, she’s a great friend, great squatting partner and awesome teammate!

**** A morning WOD nemesis, Nathalie has been exciting to watch mature into one heck of an athlete. She came in with an endurance background and now she's powering through the big weights and keeping her speed. She's become a motivating factor and key component to the girl power squad that I see every morning. Determined and strong, she continues to impress the coaches and her squad. Gurl, you may have think you have RBF, but we all know it's because you're upset the WOD is over. :)

****

One of the best things about Nat is that she has this quiet tenacity that I don't think many people see. Coupled with her fierce competitiveness, her skills and abilities have skyrocketed at the gym and I've lost count of the number of PR's she has accomplished recently. She set out on a mission to get handstand walks and within a couple of weeks, she nailed it. She wanted to get a 150# clean and she got it. She refuses to give up and will grind through what she needs to do to get better.

She is an awesome teammate to push and motivate you to always put forth your best effort. Want to get better at burpees and air squats? Do them in a workout next to Nat and try to keep up. You will end up on the floor in a pool of your sweat and tears ;). Working out next to her will simply make you better. Outside of the gym, Nat takes that same tenacity when she approaches her career and life. She continues to seek out ways to challenge herself at work (yay for the new job!) and I am so beyond happy that she bought a house here so she is forced to stay and be a part of PUSH for the foreseeable future!

**** Nathalie quickly became a friend when she joined PUSH! She is always, always, always putting in the work to get better and improve her CrossFit skills across the board. Her discipline is admirable, and I'm so glad to have her as a friend.

****

From the first time I met Nat, I knew that we would become great friends. It is crazy to believe that she has been part of PUSH for a little over a year -- her presence makes it feel like it has been much longer! Nat embodies the meaning of grit, dedication and hard work. She is such a great competitor and always pushes me to be better not only at the gym but beyond the walls of PUSH. I am so grateful that we have developed such a strong friendship, which I knew will become stronger for years to come!

Now let’s hear from Nathalie

Started CrossFit: MLK Day 2016  

What is your fitness background: I’m a jack of all trades, master of none ;) I played many sports growing up including Soccer, Cross Country, Tennis, Powerlifting, and Swimming (rec team). Once I went to Michigan State University, I joined our club Triathlon team and competed in probably 10 triathlons as part of the team including Collegiate Nationals in 2012. Once I graduated I continued to pursue triathlon and endurance sports including a half ironman triathlon (5:26:51). Overall I’ve done well over 20 in at least 7 different states, I’ve lost count.

Favorite Movement: Pistols, GHDs, Squats of all sorts: Back, Front, Overhead, DB Overhead (I guess a pistol is a squat, probably why I like it?), and running over 400m

Least Favorite Movement: WALL BALLS omg I hate them, Assault bike

Occupation: I work at Constellation Energy as a Sr. Pricing Analyst, currently pricing/costing power for load served in the Midwest. I get to use some math, excel, market fundamentals and even some regulatory research. In October I’m switching positions to a Portfolio Analyst where I’ll do a lot more with our power trading desks, Finance, Products and even some Mergers and Acquisition work when it comes up. Basically making sure our position and revenues are integrated across business units and that they are accurate. It’s still new to me so it’s even hard for me to explain.

Tell us a little bit about yourself and your family: I’m the oldest of 3, and definitely fit the oldest child mold. I have 2 younger brothers; Michael who is 27 and Stephen who is 13. My dad is a retired engineer in the auto industry and my mom is a High School French and German teacher. I also have tons of aunts and uncles and cousins. My best friend Sydney lives in DC, she is like family to me.

I would say that I’m pretty competitive and I have a weirdly good memory if I had to pick a few traits.

Tell us something we don’t know about you: Most people don’t realize I play piano and I used to do classical piano competitions growing up. I own a piano and play it from time to time but also try to be courteous to my neighbors who might not enjoy listening as much as I enjoy playing.

How has CrossFit affected your life outside the gym: I think it has affected my life outside of the gym by being part of my life outside the gym. I’m better at all my sports and activities. I have an awesome group of friends that I talk to and see all of the time. I have moved cross country 2 times without really having close friends or family nearby and CrossFit gave me a community.

What do you enjoy most about PUSH: It’s my safe space. I can push myself outside of my comfort zone and am not judged, if anything I am encouraged. I love the people, they push me too and inspire me. I have made some of the best friends of my life here in only just a year.

I also LOVE when new people join the gym and workout with me because I have been the new guy and I know the feeling and I know that that person is putting themselves out there. That takes guts. I know I might have RBF like 90% of the time, but I’m actually friendly so don’t hesitate to WOD with me because I think that is really cool and I love it when the fit fam grows.

Fill in the Blank:

I like… making my friends laugh is definitely number 1, working out, cats, being on the water, learning new things, Michigan State University sports, long drives, spending nights in with my friends watching movies and post-gym weekend hang outs.

I eat… “healthy” 80% of the time. I followed Renaissance Periodization, which is great about making sure I eat enough food and don’t over eat certain macros. I still utilize the macro nutrient “checks” so to speak but have gotten less religious in following it and am focusing more on fitting its principals into my life. As far as food, eggs make up 25 to 50% of my meals. I like all types of food but as far as what I cook for myself, I’m working on diversifying. I could probably take on almost anyone in an eating contest.

I am… A Michigander. A Baltimorean. A older sis. Single (wink wink). An Athlete and hopefully a friend.  O and I’m short.

Favorite Cheat Meal… A whole bag of Garrett’s Chicago mix popcorn. Pretty sure there’s supposed to be 12 servings in a bag but I can polish of a bag in 30 minutes no problem.

Favorite Real-Life Hero/Athlete… My mom. Growing up, she trained and road-raced all over the area , putting up lifetime PRs that I’m not close to touching (yet?). She qualified and ran the Boston Marathon twice. Pretty sure a year after giving birth at age 45 she ran a 1 hour and 16 minute 10 mile time, a 7:37 pace. It was cool growing up and going to her races, seeing her train. I remember we’d go and put water bottles out on the roads for her when she would do her long 3 hour runs for marathon training. She even tried to help me with my running, but there was nothing worse than being 15 years old and getting destroyed by your mom on a run. Eventually I caught on thoughJ However I’m still trying to get her into CrossFit. Outside of sports, she has also gotten after her dreams, living abroad for a few years in her 20s, earning a scholarship and becoming I think the 2nd person in her family to graduate from college at that time.

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What’s Your Excuse?

                            By: Corinne Pettigrew, PhD, CF-L1

A friend convinced me to try CrossFit in 2011 – I was a graduate student at the time, and for months and months I said I was interested but couldn’t swing it financially. In reality? I was intimidated – it was something brand new, out of my comfort zone, and I didn’t want to be the person who had no idea what they were doing.

I hear it often when I tell someone that I CrossFit: Them: Oh that’s cool, what’s it like? Me: Well, it’s a ton of fun – a great community atmosphere, group workouts that range anywhere from 5-45 minutes, a mix of cardio and strength, and anything we do can be adapted to anyone’s skill level! Try a Free Class!

Them: Oh that sounds fun! I’ve been wanting to try CrossFit but I can’t because … {inset excuse}.

These excuses include: 1) I’m not in good shape/I’m not athletic/I’m not strong enough. I would first have to get in shape/get stronger. 

Untrue. CrossFit is highly scalable, meaning each and every workout can be adapted to a person’s current abilities. In fact, our coaches will never push you to do a movement or lift a weight that you’re uncomfortable with – they’ll instead make sure you have an appropriate alternative (scale) that matches your current skill level. And these scaled movements will target the same stimulus as the prescribed movements, so each workout has the same effect for everyone. This is most clearly elucidated by the following description of “What is CrossFit?”, from crossfit.com: “While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. We scale load and intensity; we don’t change the program. The needs of Olympic athletes and our grandparents differ by degree, not kind.”

Also, getting in shape is more than just exercise: the foundation of this is nutrition. At PUSH511, we have an extensive nutrition program with options ranging from one-time consultations to continued nutrition coaching to help you make healthy lifestyle changes. 

2) I’m too old. Untrue. Individuals of any age can learn new skills, why would this be any different? And most importantly, see #1 above, regarding scaling workouts to an individual’s skill or ability level. The same applies to older adults. Want an example? One of our athletes started CrossFit when he was ~53 years old; four years later, he’s one of our most impressive athletes and has qualified for CrossFit Regionals twice. Another of our older athletes was convinced to start CrossFit with by his son; since starting, he’s seen substantial improvements in some of the blood-based labs. Besides, physical activity is also beneficial for cognitive and brain health (see these prior posts), so what do you have to lose?   

3) I don’t have time. We get this, we really do – everyone is very busy with work, life, and everything in between. But you can’t (or really shouldn’t) ignore the importance of a healthy lifestyle and physical activity, whether it’s CrossFit or your own exercise routine. Health plays such an important role in your quality of life both now, and as you get older. Consider making the time. Invest in yourself and your health – do it for you, for your family, for the next generation. 

4) I have a previous injury/I’m injury prone. You’re not the only one – many people are dealing with past injuries or ailments, or trying to overcome current injuries. See #1, above. 

5) I’m scared/intimidated. I get this, I was too. At PUSH511, individuals who are new to CrossFit first go through our Foundations program. Over the course of 9 one-hour group classes (over 3 weeks) or private sessions, we introduce you to the most commonly programmed movements, teach you all about good form for achieving these movements, and talk about how these movements apply to everyday life. And this is hands-on training: you’re not sitting in chairs, lecture-style; you’re actively practicing these movements under the guidance of your coach, and establishing good movement habits early on. And P.S., this includes a session on nutrition. 

6) It’s expensive. This one’s true, but it’s all about perspective. Consider it an investment in your health, and in your future. Put that way, it’s priceless. You can do your own head-to-head cost comparison against other options that intrigue you – but come in for a free class, give it a try. See what the fuss is all about, and decide for yourself.

Still unsure? Come in for a one-on-one meeting, a ‘No Sweat Intro’, and discuss your concerns. We want to see you reach your goals – whatever they may be.

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June Member of the Month

                        Congratulations Laurie Manning!

Laurie is a bright spot in the gym as she quietly and diligently works towards her goals nearly every day. She has made so many crazy gains this year, earned through pure hard work and persistence (muscle ups and near body weight snatch, anyone?). She has an ever humble and positive attitude and a very grounded perspective on things. I'm always happy to see her as she always has an encouraging smile and word to share. She is someone whose dedication and attitude I truly admire, and I couldn't think of a more deserving member of the month!

***** Laurie is an amazing teammate and training partner. She is in the gym before me and leave after me. She works technique and follows the programming to a T. This is hard to do. After three hours and there is still an item left unchecked, she stays to check it. This is hard to do. Laurie sets an example we are proud of and displayed her hard earned ability at the MAAC this year. We are so glad she is with us and congratulate her on earning member of the month!! We see you!

***** Laurie has been really hitting it hard for a long time. She’s come SO far this past year and definitely deserves to be recognized. She’s set an example for other women in the gym to follow in order to get better and achieve their goals. She also represented our gym at the MAAC and did an awesome job.

***** Laurie once told me a childhood story about riding a bike as fast as she could because some boys didn’t think she could do it because she’s a girl. It led to a pretty crazy injury, but that quiet competitive spirit lives on today. She puts in her time, works on the details of perfecting a movement, never complaining, never bolstering, just quiet and consistent work to prove to herself that she can do it. Or maybe she’s still trying to prove those boys wrong?

***** She is the definition of how to properly train. She doesn’t go heavier or onto the next step of a progression until she masters the step she is on. The result is that she probably moves better than anyone in the gym. Hard work and persistence pays off.

Words from Laurie:

Started CrossFit:  2014

What is your fitness background: Some gymnastics as a kid

Favorite Movement:  As of this year ALL of them. Goal was to get all movements by the end of 2017, so I've been enjoying playing around with those more. However, snatching will always be a favorite. Nothing else like it.

Least Favorite Movement: None! I've found that what you think is your least favorite movement, eventually turns into one you hope to see in WODs.

Occupation: Interior Design Assistant

Tell us something we don’t know about you: Huge soft spot for animals. I’m that personal that will stop traffic to get a turtle out of street.

Words to live by or Favorite Quote: "It's not who you are that holds you back, it's who you think you are not." -Anonymous

How has CrossFit affected your life outside the gym: In countless ways, but mostly it has completely changed my perception of what a healthy lifestyle is.

What do you enjoy most about PUSH: I enjoy being surrounded by people who are determined. Everyone there is on a mission, it doesn't matter what their goal is.

Fill in the Blank: I like…lifting EMOM's, good coffee, and my cat. I eat…everything that is gluten free/dairy free. I want to...try new sports like swimming and surfing. I am…forever grateful for PUSH511 Favorite Athlete: All of the female Games athletes & Josh Bridges because of his intensity in events. Gets you pumped up!

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Aches & Pains....Lead to Gains

By: Bradley Anderson CF-L1, Adaptive Training, Kettlebell Training

How do we maximize our longevity?

CrossFit.

How do we ensure that we can continue to do what we love (presumably CrossFit) for as long as possible?

When aches & pains inevitably arrive, take action to remedy them IMMEDIATELY. This seems an obvious conclusion, but it is sometimes a difficult one in the context of an already full schedule (or a hard head).

My background:

I am a CFL1 certificate holder and have been coaching and actively participating in CrossFit since 2012. I have been practicing CrossFit since 2008 and have had my fair share of aches & pains. Ignoring them and allowing them to mature into adult aches & pains has sidelined me in the past. I would like to pass on this wisdom earned over the past 10 years from those experiences: it takes less time to address an ache or pain as it arrives than it does to recover from an injury it may cause.

We are fortunate that the CrossFit community has wealth of information and services available to us on this very topic: Aches & Pains and how to address them. See below for a curated list of my favorites.

I believe that:

"ALL HUMAN BEINGS SHOULD BE ABLE TO PERFORM BASIC MAINTENANCE ON THEMSELVES." DR. KELLY STARRETT

If you are the kind of person that loves to explore, fiddle, and reverse engineer then these resources are a great place to get started:

https://www.mobilitywod.com/ http://www.triggerpoints.net/

I encourage you to do and learn as much as you can yourself. Knowledge is power and often times a discovery made while diagnosing an ache or pain will set you up for gains. For example, while diagnosing knee pain I discovered I had a imbalanced motor pattern between my adductors and abductors while squatting. A dramatic improvement in performance followed that discovery:

If you prefer outside help:

http://unboundmt.com/ http://www.howard-county-chiropractic.com/about-us.html https://lmchugh74.wixsite.com/lizamchughpt https://truesportsphysicaltherapy.com/ https://www.ccandpt.com/about

Take care of yourself early and often! See you in the gym.

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The Truth About Sugar

When it comes to nutrition everyone, even us trainers (I know shocker), has a struggle. Many people, including myself (gasp, I know), struggle with sugar intake.  This is due to fact that sugar is addicting, is in almost everything, and let’s faces it; it is delicious! But what most people do not realize is how much sugar is actually affecting your health and deterring you from reaching your fitness goals. Let’s take a look deeper into the effects of sugar on your body.

Drop into PUSH511 and lets chat about Nutrition

Sugar is addicting.

I know you have probably heard this time and time again but there is some truth to it. When consuming foods higher in sugar our brains increase the feel good hormone dopamine.  This, of course, makes you want to stick your hand back in that cookie jar and makes you want more sugar later. I know what you may be thinking, what about sugar found in fruits? Fruits do not cause the same surge in dopamine therefore we may finding ourselves reaching more for a candy bar or bowl of ice cream instead of an apple (Hughes, Locke).

Because sugar can be addicting when you try reducing sugar from your diet you may experience withdrawal symptoms such as headaches, moodiness, and fatigue. It is going to be hard for the first 3 days, but try to push pass those rough withdrawal days because the benefits outweigh the withdrawal misery. Because oddly enough too much sugar will cause headaches, moodiness and fatigue for a longer haul.

Excess sugar has been linked to headaches, fatigue, and moodiness

Ever since I was a little kid I have struggled with anxiety, fatigue and constant migraines. I went to every doctor and specialist out there and no one seemed to ever ask me about what I was eating, which, truth be told; was a ton of sugar. I had headaches everyday and all I wanted to do after school was sleep. Things got so bad that I had to be moved into my basement because I had to be away from light because they would make my headaches worse.

After years of suffering I started food and migraine logging and discovered there was a correlation with sugar consumption and the timing of my migraines. Once I started cutting the sugar out of my diet I noticed that my headaches went away, I had a lot more energy, took less naps after school and I was in a lot better moods (although my mood swings could be related to those teenage girl hormones).  

Sugar affects your organs.

The most common effect of too much sugar on organs is that on the liver and pancreas, otherwise known as type 2 diabetes.  When the body has too much sugar the pancreas pumps out excess insulin causing damage to the pancreas; in addition, the liver will start resisting insulin and with that combination you are at increased risk of developing type 2 diabetes.  And because the pancreas has to excrete excess insulin your bloodstream and heart are also affected. The excess insulin causes your artery walls to grow faster and therefore can lead to heart attacks, heart disease and strokes (Hughes, Locke).

Consuming excess sugar can lead to weight gain.

Let’s go back to my first point that sugar is addicting and eating sugar makes us crave more sugar. Because sugar can be addicting it can lead us to consume an excess of calories on a daily basis; thus causing weight gain. I know I know; groundbreaking news here but I still thought I would mention it!

Now I do not want to come off like if you eat even a gram of sugar you are going to get migraines, kill your organs, and become morbidly obese. In moderation, sugar can be a part of a healthy diet but the key word is moderation. Start with slowly eliminating sugar from your diet. Begin by cutting out soda, add less in your coffee, or do not reach for that bowl of ice cream at night. When in doubt opt for better options to satisfy those sweet cravings like fruits, dark chocolate (portion controlled), or some Greek yogurt!

Are you unsure if you are consuming too much sugar? Schedule a no snack intro here!

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Bracing - Breathing for a Heavy Lift

By: Brian Ellis, CFL-1

We have all been there.  Staring at the barbell with a new PR on the line. The adrenaline is up and there is a good chance a small crowd is there to help you get through it.  The way you breathe through could determine if your high fiving everyone or bailing the bar.

Come on in for some heavy breathing in a Free Class

For this post, we will be talking about how to breathe for the one to three rep max effort sets.  When you are not moving a crazy amount of weight just breathe normally.  There are techniques but those will be covered in another post, so back to our topic. 

When you watch advanced weightlifters with their bright red faces, they are using a technique called the Valsalva maneuver.  This maneuver is essentially “breathing out” without exhaling.  Instead, take a deep breath and hold your breath as if you were exhaling, while bearing down through the movement.  This holding of the breath stabilizes the core through the movement, creating a stable platform to lift through.  The typical word for this is bracing.  Bracing is key to many of the movements done throughout the gym, but let us talk about the best way to brace for the heavy weights. 

In order to best brace, we need to discuss belly breathing.  Instead of filling the chest, we want to breathe like a baby does, yes you are encouraged to regress here. To best practice this, lay on the floor and place your hand on your stomach.  As you inhale, push your stomach out, your hand should rise and then hold it, tightening the stomach muscles.  This braced position is how you should approach any heavy lift.  To practice, once you can hold the belly breath on the floor, stand, achieve the “belly out” braced position and drop into a squat.  Then stand back up.  For those who use a weightlifting belt, you will be pushing out against the belt.  

As for exhaling, there are a couple of different approaches, so choose which one works best for you.  One technique is to hold your breath until the lift is complete.  This will ensure a tight core throughout the whole movement.  The other technique is to exhale after the sticking point in the lift.  In my case, I use both.  When performing a max lift for deadlifts, I generally breathe after completing the lift.  As for the back, front squats and bench press, I breathe about half way up.  My sticking point in these lifts is just after getting the bar “out of the hole” or the bottom position.  Once I have started up I know I am going to make the lift and the exhale is a mental cue that helps me achieve the lift (usually accompanied by a guttural sound).

So, before your next max effort, PR lift, before you engage the barbell at all, belly brace.  Next step into the rack or to the barbell.  Lift off, all while holding your breath.  Execute the lift, and exhale either back in the rack or just past your sticking point.  If you are doing more then one rep, at the top of your lift re-belly brace and go again. Treat every rep as an individual cycle: set up, breathe, hold, exhale, and repeat.  When done, turn and high five your crowd.

Breath on in to your first Free Class