Posts Tagged ‘crossfit’

To those who aren’t “fit enough” to try CrossFit


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We are always having the same conversation with all those skeptical souls out there that
have never experienced CrossFit. There is still that common misconception that you have to be in shape, or you have to have some sort of expertise, or you have to be able to throw a barbell around with over 300 lbs on it to be able to “try CrossFit”.

Let’s clear the air. You don’t have to be hardcore, you don’t have to do paleo (we don’t), you don’t have to already be in shape and you don’t have to want to lift any amount of weight. The beauty of CrossFit is that is truly is for anyone and everyone. Is has proven to be a great means to better yourself, your health and your future. And our members here are everyday people, from all walks of life, that truly care about the people they come across. They are teachers, they are medical professionals, they are you friends, your neighbors and they just want a healthy version of themselves too. Everyone has a story. Everyone starts somewhere. We can help you start here.

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We have trainers with have bachelor degrees, masters degrees and over 10 years combined experience in this field. This is our passion and we are capable of modifying all movements for all walks of life. We know it’s hard to trust the unknown. We believe in time you will learn to trust us as trainers and to trust the knowledge we have and believe that we really do want the best for you. But it all begins by trusting and believing in yourself. Believe you can do more than you think, with us to guide you, because in all reality if you could do it on your own you already would have. DSC01950

You don’t need to be training for the olympics, you don’t need to be wanting to compete in any competition, all we want is you wake up the next day better than the day before. That’s all. We hope to see you soon.

Why Do You Train? What’s YOUR Why?

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Why do you train? Why do you put up with the soreness, the gasping for air, the uncomfortable components of CrossFit? I think this is an important question to ask yourself often. Each individual will have his or her own Why ? so what is yours?

A variation of this question and one I am more interested in getting to the bottom of with each of our members here at CFC is WHAT are you doing with your training?

CrossFit has become mainstream and grown very quickly the past 3-5 years. Its popularity ranges from its ability to keep people interested to creating undeniable physical results with people who exercise a clean nutrition-eating plan. It is safe to say that it is hard to get bored with CrossFit but it is all too easy to get discouraged.

As a gym owner and coach, I often get the enjoyment in hearing from new members what their initial ?why? is. The most common answers I get for what they want out of their training is to be healthier, lose some weight, look and feel better.

So ask yourself before moving on in this article ? are you healthier? Can you run further or faster? Can you train longer at a higher intensity than on your first day at the box? See we do believe that goals should be updated but we often move right past these small victories without acknowledgement. Why do we do that to ourselves? It is simple ? our society, the world is way more comfortable talking about what we can?t do than celebrating what we can do. All you have to do is open up one of the bazillion social media outlets and look to your feed to see the world?s complaints. It is a no wonder we feel more comfortable discouraged than we do feeling a sense of empowerment. Our negative self-talk is a parasite ? it is constantly playing the comparison game with what you ?still? can?t do.

Everyone is on his or her own journey in the gym but I want to discuss the individuals that I have come to call ?life enthusiasts?.kettlebell

Life enthusiasts have traits and habits that are different from others. They come in with a humble approach to getting better each and every day and place themselves in a positive mindset inside and outside the gym. It?s the mindset of these individuals that set them apart and allows them to see the most progress. They have a quiet confidence about them because they design their life around well roundedness, taking the pressure off them to ?prove? themselves in one metcon or max out attempt. Life enthusiasts are the ones who keep their complaints and excuses at a minimum. They don?t announce to the entire gym that they tore a fingernail and that is why they are struggling with x movement today. No, this group is kind to themselves ? they exercise positive self-talk in their mind. How do I know this? It is because they spit out positive talk around others. If your mind and self-talk is negative to yourself then your phrases will also be negative in public showing up as excuses, or being overly boastful, to cutting range of motion to put up a good score or even cutting reps in a workout.

The life enthusiast groups are well rounded. They value health and fitness and looking and feeling good BUT they have that attitude in every aspect of their life. They enthusiastically live life inside and outside the gym not feeling the need to prove himself or herself to anyone on any given day. They do not look over their shoulder wondering what weight the guy or gal next to them is doing. They are on their own path and they are at peace with a good day and a bad day in the gym understanding that one-day doesn?t make or break you.

The life enthusiasts are active ? they can be found playing. Just like when they were kids at recess or after school they play and enjoy recreational activities. ?They can be found running 5K?s, playing golf, racquetball, basketball, slow pitch softball, rock climbing, road biking, etc. They use the gym and their workouts to enjoy their recreational activities more and that is where their happiness comes from. With happiness comes more motivation for the upcoming week of WOD?s.

CrossFit is ridiculously competitive and with each passing year the talent in the gym continues to improve with young talented athletes joining up to get into CrossFit. Should the goal be to be ?GREAT? at CrossFit? For some that may make sense because their life, athletic potential, time commitment, etc. allows for hours in the gym working on their weaknesses. For MOST this goal will only leave you discouraged and losing your perspective on why you train. For most our goal should be to be GREAT AT LIFE.

Life is meant to be lived and enjoyed ? if you aren?t having fun then why are you doing it? I love having fun in the gym ? I have fun when I?m not trying to prove myself. I have fun when I enjoy the people, the coaching, and the progress I see from consistent dedication & patience. If I am not working on a weakness then I?m not surprised when it doesn?t get better. An example of my WHY coming out recently was at the driving range ? I hit a golf ball further than I ever had showing me a glimpse of some potential if I apply myself to the game. In that moment I thought man I am STRONG look at that ball fly and I was thankful for the gym and for CrossFit. Later that day I came up against big weakness in the workout ? I didn?t lose my mind I just worked through it the best of my ability and remembered the enjoyment I had earlier that morning hitting the golf ball a long long way. ?So ? what?s your WHY? Ask yourself that and make sure you are enjoying your why often otherwise the world of CrossFit can get discouraging.

For everyone who experienced the CrossFit Open this year ? ask yourself if you are glad you did it? You are! You know why ? because you showed yourself you are capable of much more than that negative self-talk gives you credit for. Go out and get yourself in more of those environments that allow you to enjoy the work you are putting in the gym and keep proving your negative self talk wrong by living an active and prosperous life that is more fun thanks to your CrossFit workouts.

How Is CrossFit Heart Healthy?

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Number 1 killer in America?heart disease. No surprise there. Our nation is full of overweight, under active individuals that don?t see the future that awaits them. However, don?t get?the impression that if you don?t fall into overweight or under active that you evade heart problems all together. Poor nutrition, inadequate amount of exercise, stress and even genetics can all cause high blood pressure and put you at risk for heart attack. The American Heart Association recommends 40 minutes of moderate to vigorous activity 3-4 times per week to lower blood pressure. Yep you guessed it, CrossFit is considered a vigorous form of exercise. Since most of you fall down after the WOD we think you?d agree.

Talking with a lot of our members, you live in a high stress world with work and kids and tasks each and every day. You feel like you are going non-stop. You try everything you can to make it to the box even once or twice per week, and that?s a great start, but at some point your body is going to need a change. You?re going to need more.

CrossFit is great exercise for the heart. Constantly varying between circuits, strength movements, endurance WODs or short bursts of high intensity ones. All of which make the heart stronger, lowers blood pressure and increases not only life expectancy but also quality of life. We?re a family oriented box. We hang out with each other, play with your kids, ask about your life and want the best for you and your family. Your body is run on the beat of your heart, we want to help do everything in our power to make it the strongest beat it can be.

Make a commitment! Try adding 1 more day a week in the box and see what changes occur. You?d be surprised how much just 1 more day can improve your body?s well being. We challenge you to go out of your comfort zone. Push a little more than you may be comfortable doing. Focus on the struggle, and learn to go harder. Reach deep down and find what motivates you: your kids, your family, competition, the person next to you, or just the feel of a good burn and sweat. We all have our own reasons for choosing CrossFit, but at the core of our being we all want to be healthy and live long a healthy lives with the people we love.

Take care of your body, take care of your soul, you only get one. Ask for help when you need it and dig deep when you have to. Find that next level inside you so you and your heart can keep getting stronger and healthier. Contact us today for a free class if you are new to Crossfit. We want to be your health partner.

Awesome Overlooked Benefits to Water

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Everyone knows that water is good for them and may understand the basic importance of water and what it does for you. The unfortunate side is that most people do not value it like they should which could possibly be because they truly don?t know many of the other important benefits that come with it. To refer to some of the common benefits of H2O, check out the previous article we posted here?about water.

Outside of hydration, aiding in metabolism and digestion, and fighting headaches water provides many other useful aids in health, lifestyle, and training that people tend to overlook. This article is meant to focus on those areas to help you get more excited and value water more. So here is a list of some overlooked benefits. Your body will love you for it!

Improves Your Mood

  • Even if you are mildly dehydrated it can impact your mood. So keep the water close so you feel refreshed.

Naturally Prevents Headaches

  • According to studies going to long without water can trigger a headache or migraine, so by consistently drinking water it reduces the trigger to occur.
  • Lubricates joints and cartilage
  • It keeps the joints hydrated and reduces stiffness
  • Cartilage which protects bones is made up of 85% water

Aids In Cold Weather Workouts

  • Cold weather can dehydrate you just as much as hot weather.
  • We lose water through respiration, and when we exercise in the cold we work harder under the layers and therefore sweat and breathe heavier.
  • Cold weather reduces thirst and water cravings, increasing dehydration rate.

Eat Your Water

  • Fruits in vegetable that have high water content such as watermelon, cucumber, and strawberries also contain other nutrients that aid in hydration and provide good nutritious snacks.

Improves Skin Health

  • Staying hydrated reduces wrinkles by delivery nutrients to the skin cells and helps maintain elasticity.
  • Aids in reducing dryness and cracking especially during the cold months.

Exercise In It

  • Aerobic workouts in water is great for low impact ? low stress cardio exercise.
  • Getting in a good pool workout is great the change up your routine and will aid in recovery between weight training or high impact training sessions.

Soak It Up

  • Spa therapy can help relieve pain and aid in relaxation.
  • A hot bath with Epson salts can help your muscles relax and relieve tension.

How Much Do I Need To Stay Hydrated
I wanted to include it to?remind everyone how much they need or how to figure out how much.

  • Take your bodyweight and divide by 2 to find how many ounces you need
  • Divide the ounces by 8 to give you the amount of cups.
  • This will give you a baseline but may need to increase depending on your activity level.
  • A good goal would be 80-100oz

Now that the New Year health and fitness resolutions are upon us, I challenge everyone to not only get fit and healthy by exercising and improving their nutrition but to make an additional resolution and value water. If people can truly understand the importance of what it can do for them then more resolutions will be successful. Quality of life will be improved which will carry over into other aspects of life such as productivity, mood, and fitness and performance.

So get rid of the high calorie sugary, over caffeinated drinks and start drinking some ice cold water. Then come see us at CrossFit Collinsville for help with your New Year?s Resolutions! Our trainers will help you stay accountable to see your resolution through and be successful in reaching your goals through the entire year!

Test – Don’t Guess: Genetic Testing Gains Knowledge on Metabolism Insight

Are you a Fat Trimmer?? Better Balancer?? Carb Reducer?

Genetics play a role in everyday life-some people wear glasses or contacts while others enjoy 20/20 vision.? Likewise our genetics play a role in what macronutrients we tend to over store as fat vs. what we burn off faster regarding how it relates to increased metabolism.? Knowing how to combat these macronutrients in your nutrition plan is a key factor in your success.

At CrossFit Collinsville we have a phrase: ?Test ? Don?t Guess?.? This phrase, derived from our want to know the reason behind our genetic dispositions as it relates to nutrition.? This stands as the foundation of our belief in using the genetic test to set goals. Genetic testing, a simple cheek swab completed at an offsite lab, provides knowledge that will better focus your nutritional efforts based on your genetic disposition to store or burn certain macronutrients.?

The test results will group you into one of three categories: Fat Trimmer, Better Balancer, or Carb Reducer.? After determining your group, the formula to kick start your metabolism will be revealed by focusing on the macronutrient proportions best suited for your genes.? With some help and guidance from me, you will begin to understand which sources of macronutrients you want to be careful with & which sources to thrive on.

With this knowledge you can turn METABOLISM and FAT LOSS on its head while putting your genes to work FOR YOU not AGAINST you.?

What is a macronutrient?? ?Macronutrients are nutrients that the body uses in relatively large amounts ? proteins, carbohydrates, and fat-as opposed to micronutrients in which the body requires in smaller amounts-vitamins and minerals.? We need all three macronutrients to survive as they provide calories to the body and perform other vital functions.

LOW/NO CARBS – We often hear about the ?no carb diet? or the ?low carb diet? and the constant references that individuals are not eating carbs as an attempt to lose weight.? But, in actuality, most successful weight losers are minimizing processed carbs and still eating whole food based carbs such as fruits and vegetables.? Fruits and vegetables are great sources of carbohydrates.? Knowledge is the key to understanding proper use of the macronutrient carbohydrate.

CAVEMAN/HIGH PROTEIN – Similarly we hear about people living the ?caveman? diet or high protein diet in which they eat high quantities of meat of everyday.? The issue that most run into is they eat a ton of meat EVERYDAY–this was not how Mr. or Mrs. Caveman lived.? The caveman (or cavewoman) woke up daily and began moving and working to survive. Cavemen hunted and gathered food daily, for survival.? What most of us do not realize is that cavemen were lucky to come across game, let alone successfully make the kill.? Prepping hunted game was not an easy task–they didn?t have freezers, zip lock bags, or refrigerators to store meat for future meals.? They ate for the day and started back over the next morning Mr. & Mrs. Caveman RARELY saw large quantities of meat EVERDAY, in fact, not seeing game for two consecutive days was normal.? Cavemen moved all day working to hunt and gather food sources which is why today we see cavemen depicted in lean physiques and look crazy FIT.? Most modern day ?caveman? enthusiasts hear the word meat and hyper focus on eating large quantities of protein every meal without hunting or gathering and instead type at a desk most of the day.? Weeks later ?meat/protein enthusiast? are left scratching their heads at their lack of weight loss and are pondering the reason for their plateau.

LOW FAT – The word ?FAT? typically makes most run for the hills. ?Most find the thought of creating meals or meal plans around fats very confusing. ?Again the confusion comes from lack of understanding where valuable forms of fat can be found.? Whole foods like nuts, olives, avocados, etc. contain great nutrients in the FAT category and are a part of a whole food plan.?? Healthy forms of fats can be found if you search for quality sources in the grocery store or farmers market.

I personally have a knowledge base and understanding about the above examples because I spent a solid 18 months educating myself on understanding the different models. ?I began my journey with nothing but my own knowledge and experiences so I made many of the mistakes I describe above.? Eighteen months after I started my journey I was down a meager 7lbs from when I proclaimed my goal of ?getting me back?.? That?s when I turned to science and ordered my genetic test.? I also went a step further and optioned for the food journal that was supported by my test results.? From there I got my micronutrient (vitamins/minerals) intake in balance by switching to a liquid vitamin to increase my absorption rate.? With the information provided by the genetic test and food journal I was quickly able to develop the knowledge and skills to build daily approaches to my meals that turned my metabolism INSIDE OUT!? I dropped 30 lbs. (and still counting!) from November to May and I did it the healthy way–through proper nutrition with appropriate caloric daily intake and exercise.?

Through my genetic testing I learned I am a ?carb reducer?.? With that information I immediately went to the food journal, plugged in the results and began focusing on creating a daily meal plan that matched my genetic test results.?? By focusing on hitting my daily percentage in each macronutrient category plus my caloric intake goals, I was able to begin melting like a snowman.? I greatly believe in this genetic test and now have it available for any client/friend/family member or stranger off the street looking to gain knowledge and understanding of their genes or looking for ways to improve management of macronutrients.

BEFORE the test, I took in approximately 50% or more of my calories through protein.? AFTER my test I average 25-35% of my calories in proteins.? BEFORE my test I was hungry all the time, I wasn?t sleeping well, and I suffered from headaches.? After implementing the knowledge I gained from the genetic testing, I feel better than I have in years all because I know understand the way my body can handle and process foods.?

Now if I over do it (which I still do ? I mean what are holidays for?)? My body relays messages to me.? That stomachache I?m having after all that ham, turkey, and meatballs?? That?s my body?s way of saying too much of this category – we can?t break it down fast enough so it?s going to have to sit here and wait in line until we can get to it.? All that protein backed up and not being broken down efficiently causes me to have a stomach ache, head ache, and feel just plain miserable when I move at all because I have too much in my system for my body to handle at one time and I have to ?wait it out? JD AFTER

JD BEFORE

Jen Doehring, owner of CrossFit Collinsville and a health enthusiast has a passion for knowledge and passing that knowledge onto others.? She will peel back the layers of unhealthy life style habits and help you begin a path towards better help. ?Much of her success has come from putting her genetic test results into a action plan.

Attached?you will find insight on the 3 RESULTS that the genetic test may provide you.? It was interesting to me that I tested as a ?Carb Reducer? and my kid brother came back a ?Fat Trimmer?.? Here I thought that because we were blood he would test the same as me?? The Test ? Don?t Guess method is a surefire way to make sure your plan is the right one.?

10294259_490651611068389_1623588340398320169_nTo learn more, I?m available in a couple different settings:

-?????? 30 minute Health Coaching Consultation – $45

-?????? Health Coaching Accountability Sessions

  • (4) 30 minute sessions – $160
  • (8) 15 minute sessions – $160

-?????? Genetic Test + consultation – $199

To inquire about one of these settings or to make a purchase, email me at jen@crossfitcollinsville.com or shoot me a call @ 618-344-3858.

 

Below you will find a breakdown on the results one would receive from the genetic test.? ?

Carb reducer

HOW THE?CARB REDUCER PLAN WORKS. The Carb Reducer Plan is designed to provide approximately:

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  • 45% complex carbs
  • 20% protein
  • 35% healthy fats

Daily meal plans feature:

  • Three meals and two snacks
  • Portions of lean proteins and healthy fats
  • Complex carbohydrates from fruits, vegetables, and whole grains

The plan uses the Food Exchange System* that is a foundation of the American Dietetic Association. The Carb Reducer Plan is not a no-carb approach. It focuses on replacing “simple” carbohydrates (i.e., white breads, pastas, candy bars, and soda) with “complex” carbs, found in whole grains, fruits, and vegetables. ??

 

 

Fat trimmer

HOW THE FAT TRIMMER PLAN WORKS.

The Fat Trimmer? Plan helps you cut calories by reducing fat to 20% of your total calories for weight loss. This approach offers the perfect opportunity to expand your horizons with herbs and spices and fresh foods.

The plan is not a no-fat diet but it is low in fat. Your body will reap the benefits of taking in less fat and protein exchanges with an emphasis on complex carbohydrates.?

The Fat Trimmer Plan is designed to provide approximately:

  • 65% complex carbs
  • 15% protein
  • 20% healthy fats

?Daily meal plans feature:?

  • Three meals and two snacks
  • Controlled portions of lean proteins and healthy fats
  • Complex carbohydrates from fruits
  • Supplements to support your nutritional needs
  • A short daily workout.

Better BalancerHOW THE BETTER BALANCER PLAN WORKS. The Better Balancer? Plan is designed to provide approximately:

  • 55% carbs
  • 20% protein
  • 25% healthy fats

Daily meal plans feature:?

  • Three meals and two snacks
  • Portions of lean proteins and healthy fats
  • Complex carbohydrates from fruits, vegetables, and whole grains

The plan uses the Food Exchange System* that is a foundation of the American Dietetic Association. The Better Balancer Plan balances carbohydrates, protein, and fat, while reducing calories in order to better manage your weight. This plan encourages the consumption of foods that meet your nutritional needs, but not too much of any one nutrient. ?Article Credit: ?Jen Doehring?jen@crossfitcollinsville.com

Are You A Cherry Picker?

Are you the athlete that sits at home the night before, gets antsy and fidgety or even sets an alarm on their phone for 5 pm when the WOD for the next day is posted, then after reading decides if they want to come to class or not? Do you cherry pick your WOD?s based on the movements for the next day?…..we should stop posting the WOD ;)??? Think about the kind of athlete you are (yes you are an athlete whether you lift a PVC pipe or 1,000 lbs consider yourself an athlete) Now, are you an athlete that comes 5-6x/week, 3-5x/week or 2x/week or less?

Ask yourself what you?re goals are. Why do you CrossFit? The community you have found, your weightloss goals, your strength or performance goals, is it something that gets you out of the house for at least an hour and helps you keep your sanity amongst chaos? Now with the goals you have, are your workout criteria meeting those goals? If your goal is weightloss, and you come 1x/week, is what you want and what you?re doing on the same page? Obviously not. Same can be said about strength or performance goals. If your current routine does not meet what your goals are, maybe it?s time to talk to a coach for help! We?re here to offer assistance any way we can and we have numerous resources to do so. Don?t be afraid, life happens, CrossFit is meant to prepare you for the physical tests you face in life, coaches will help you overcome the other obstacles you face in life. Take advantage of it!

Now for the breakdown. Go back to the kind of athlete you are, how many times/week do you get a workout in? If this is 2x/week or less, every single workout you should be going hard and heavy and getting as much out of this environment as you can. That?s it, no if?s and?s or but?s because you only get the coaches, other athletes, equipment and the competitive mindset and programming for 1-2x/week so you need to soak it all up!?

If you are the 3-5x/week athlete, choose 1 day as an ?active recovery? day. This is the day that you don?t take completely off, but you don?t lift any barbells either, still get a good workout in but on a lighter scale and mix it in with mobility. This is still done in the box, communicated to the coach beforehand saying ?Hey, this is my active recovery day, I?d like to get some good mobility and soft tissue work done as well as the METCON? and watch how well your body recovers and how much more mobile you get.

If you are the 5-6x/week athlete, three things are said for you. First, make sure you take one day in the box as a lighter day. Meaning if you are consistently someone who Rx?s the WOD?s, take a day in level 3 or so to make sure you don?t completely tear your body down and can?t recover. Second, make sure you have an active recovery day/mobility day as well. Don?t take mobility for granted! Doing a lift ?sort of well because something doesn?t quite move right? is not the right mind-set to have. Take advantage of the tools and resources around you, use an active recovery/mobility day and we bet you see better improvements on PR?s. And last make sure you take a day completely off. This doesn?t mean go for a ?light? 3-5 mile run (or more), a 20 mile bike ride, or a ?leisurely? hike, this means off, completely off. Rest for goodness sakes! Your body needs to recover. If it?s been a while since a PR, ask yourself if you take any days off, do you do the necessary mobility, if you can honestly and whole heartedly say yes to both and still no improvements then it?s time to talk to a coach 😉

Whatever kind of athlete you are, we?re glad you?re our athlete 🙂 Keep working hard, keep asking questions, keep getting educated and keep pushing yourself to find new limits.

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As always?.Happy WOD-ing!



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You Clean up nice!

LOGO NEW STACKYour power clean should look as smooth as you do on your Senior Prom.? Think of it this way when you are getting ready for a hot date or job interview you take your time to clean up nice.? Same thing should go for when you are doing power cleans in the gym or during a WOD.? Developing a good looking Clean doesn?t happen overnight or in 5 minutes. It takes time to perfect the movement and understand the mechanics.?

Why are power cleans so awesome? Well, it?s because it is one of the most athletic strength and power development movements that a person or athlete can do. It develops total body strength by using every major muscle group and requires the right movement patterns to be successful at the lift.? That?s why you see it so much in CrossFit boxes and your local high school gyms.? The benefits to doing cleans are second to none in my opinion.?

With that being said since doing cleans are so popular in the strength in conditioning world at any level of sport or CrossFit box everybody thinks that they can coach it because they did it when they were playing football in college or saw videos of it on you tube. Understanding biomechanics and human movement is much more important. This all starts usually at high school level weight lifting programs.? I think it is great when kids or athletes begin lifting weights but only if they have an understanding of the movement and have been taught correctly by a coach.???

imagesThe downfall of athletes performing cleans and other lifts inside these programs are that they are working in enormous groups of kids who are not shown proper technique but rather a quick description and then told to throw weight on the bar.? RED FLAG! Young athletes need to develop good habits and movement patterns first because they are still developing. Efficient movement and mechanics will do more good in the long run than hyper focusing on the 1RM.? That will happen naturally if they are taught correctly. On top of learning proper technique the athletes must possess the right amount of mobility and coordination to allow them to get into a good position.? It will be much harder to learn if mobility issues are not addressed.?

When learning to Clean you must understand each position of the movement by breaking it up into position holds and moving slowly so you know what each part of the movement feels like.? After this is understood then you focus on the speed of the movement.? When working the full movement a common coaching cue I use is ?Controlled Explosion?.? Almost all sports require this.? Generating force such as swinging a bat or throwing a pitch is controlled explosion. What does this mean?? When the bar is lifted off the floor to above the knee the bar should be controlled and keep all the muscles engaged. In other words, not rushing off the floor causing your hips to shoot up first and then throwing them at the bar to make contact.? Instead, lock yourself in and once you reach the power position that is when you unleash the explosion.? Full explosion results in ?Triple?Extension? which includes hips, knees, and ankle which occurs in all sports.? If this is achieved with good contact and vertical pull of the bar then a quick and explosive clean will result.?

froning3When it comes to improving strength and power and overall athleticism cleans should no doubt be a part?take your performance to the next level or need help cleaning up your technique contact Coach Thomas for 1 on 1 Personal Training. ?A 30 minute session for $45 or 4 sessions for $160. thomas@crossfitcollinsville.com?or by phone 618-344-3858.of your routine.? Don?t tackle this on your own! If you are looking to

Article Credit: ?Chris Thomas

Moonshine and Vitamins

imagesLiquids are becoming ever more popular. ?From?juicing your vegetables and fruits, to enjoying your?coffee for the caffeine kick, to the way many people choose to relax over a cold one. ?Ever?wonder why we DRINK alcohol? Why isn?t it something we eat? Why don?t they make pure rum beef jerky or 100 proof candy bars? The answer is simple ? alcohol is intended to get into your blood stream to create a desired cause from its effect and drinking it is a much more effective way to do that.

 

So?? how do vitamins tie into this? ??.

Recently we have seen liquid vitamins grow in popularity as opposed to the pill forms we are used to. There is good reason for this and it?s not just because they are easier to take. Just like the alcohol you had this weekend, vitamins are more effective in liquid form.

Absorption rate is the name of the game here. Anything we put into our body has an absorption rate. In easy terms it means how much of what you put in your body is actually being used, and how much is simply waiting for you to use the rest room so it can leave you.

When vitamins or alcohol is in liquid form, it immediately begins being absorbed in big quantities by our intestines. When we swallow a pill, our digestive system has to break the pill down before it can be absorbed. Many times only part of the pill is broken down before it moves on and prepares for freedom at your next bathroom break. There are some vitamins that can have an absorption rate of near 90% in liquid form, but only a 20% rate in pill form. That means that 80% of that horse pill I choked down was useless, and is about to give my toilet all the vitamin alphabet it could ever want.

As health focused people, we like to know that what we consume has the desired effect. If we decide to sip on some of Uncle Jesse?s famous moonshine (Dukes of Hazzard reference J),? we want it to be effective, and if we decide to commit to a daily vitamin routine, we want it to be effective as well.

Credit: ?Chris Fair

Grandma – Drop it like it’s hot!

images-1 2You want me to go LOWER? ?But at the gym, at school, or on t.v. I see everyone just squatting a short distance – why would I want to go LOWER? ?

UnknownEveryone from grandmas to football players should be learning how to do squats to the proper range of motion that is safe for their current functional movement patterns.? Unfortunately most people have no idea how to establish what is a safe depth or how to move through the range of motion properly.

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See the picture of the little guy in the picture – this is how we were made to move! ?Over time less range of motion, lazy habits, improper technique creep in and we lose the ability to take our butt to our heels while maintaing a up-right posture. ?Next time you are around a baby that has recently started walking and watch them squat down to pick something up off of the floor you can see this in action! ?It?s pretty impressive that it is such a natural movement and they have had no training of this and yet they perform it very well.? A big reason is the mobility they have in their joints, muscles, and tendons. Not because they are thinking about weight in heels, knees out, chest up, or tight lumbar.? It is encoded in our brains and at that age we don?t even have think about it.?

Unknown-1So why do adults have so much trouble squatting properly?? It?s because they have had years to develop bad habits and not focus on staying mobile or flexible like they were when they were kids.? When adults and kids spend most of their time sitting and are not very active throughout the day then the muscles tend to get stiff and make it harder to move and get into proper positions.? What do you expect in this day and age and the change in lifestyle that has occurred over the years.? That being said it is not too late to fix it.

Most of the pain and tightness that people encounter is because of using the wrong muscles and movement patterns to do a squat.? When the body lacks the mobility to get into good positions the body will over compensate in other areas to try and perform the movement.? Adults and older individuals need to learn these things and develop strength in these areas because it can change a person?s quality of life.? The ability to get up and down on the floor to play with kids or grandchildren or do tasks around the house will be much easier.? Squatting builds stronger more dense muscle as well as increasing bone density therefore reducing the chance of injuries from falls.

images-2Let?s talk about the athletes now.? As a coach who works with athletes of all sports it is very rare that I get an athlete who comes in their first day and has good squat let alone a perfect one.? Why did they forget from when they were kids? Bad habits were developed, lack of coaching, and inactivity are some of the causes.? Sometimes there are anatomical issues going on or even have suffered an injury.? When it comes to an athlete performing squats whether it is football, basketball, volleyball or any sport it is one of the most important exercises that an athlete can do.? It develops strength and power in the lower body that is essential for all movement and provides a foundation.? Athletes will run faster, jump higher, and have less chance of injury if they are performing squats the right way.? When I started lifting weights in high school for sports I never had someone truly break down the movement and focus on mechanics.? It was all about how much weight you were doing, instead it should have been the opposite.? If you goals are to improve strength and size, etc. then proper technique and depth should be priority #1 weight 2nd.? Once I shifted my focus I improved my functional strength as an athlete.?

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Long story short it doesn?t matter if you are a 14 year old kid working out at your high school or a grandpa whose daily activity is going out to pick up the newspaper.? The squat is essential for life and sport and allows you to be a strong and healthy individual.?

Desire to improve, get better, or just get some help? ?For just $45 you can go through a a 30 minute functional movement screen and see what areas are hurting! ?Contact Chris Thomas via email at thomas@crossfitcollinsville.com or by phone at 618-344-3858.

Credit: ?Chris Thomas

Fighting Fatigue through your Morning Routine

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Let?s talk fatigue. Most American?s at some point in their day will use the expression- ? I?m tired/exhausted/beat/dead/etc.?. The purpose of this article is to help us better understand the pitfalls of our morning routine.

Today we will stick with the ?liquid? part of our morning routine. Pick your poison ? Coffee or that other stuff like soda, sweet tea, etc. Most of us reach for one or the other before we even leave for work.

After we consume our beverage we may feel a little better but the rest of the day is often this wrestling match between us and our symptoms of dehydration. By mid morning or early afternoon we are yawning and uttering the words ?I?m tired / I must not have gotten enough sleep?, etc. In some extreme cases lack of sleep may be to blame ? but that is very rare. More often than not your liquid routine it to blame.

When you head to the kitchen most people reach for their choice of caffeine. This is all reasonable given that most people wake up ready to go back to bed. The problem arises when we choose caffeine first. We are coming out of a slumber where we spent 6-8 hours at rest. While our body is at rest our organs and involuntarily responses are still occurring so our system is ?shut down? but not officially ?off?. As the body works throughout the evening it uses any reserves it has to keep it functioning. Up to 60% of the human adult body is made up of water. Let me repeat that ? up to 60% of our body can be narrowed down to one thing ? water. Since over half of our body is water what do you think the body is using throughout the night to keep us breathing, digesting, etc.? That?s right ? water. So when we wake up that is the first thing we need to replenish.

The fatigue you feel in the morning is often blamed on a poor nights rest or not being able to sleep as long as one would like. In reality the fatigue you are feeling is a symptom of dehydration. Our body speaks through signals to the brain and these symptoms are our way of understanding what the body needs to feel better. Fatigue, headaches, hunger, dry mouths are all symptoms of one thing ? dehydration. Think of those signals in terms of a car. You wouldn?t buy a car and then never give it an oil change would you? I mean you could but you will burn out the engine and long before the engine goes it will have symptom after symptom trying to notify you that something is wrong and it needs some attendance. Your body is no different. The symptoms of fatigue, feeling lethargic (lack of energy), headaches, hunger, dry mouth are all signals your body is sending to your brain saying ? we need water! Best thing you can do is begin reaching for water when you notice a symptom and back off the caffeine.

SO COFFEE IS BAD FOR ME, RIGHT?
No, that?s not the message of this article. In fact coffee has a big upside. Depending on quantities – Coffee has been found to reduce the risk of diabetes, improve memory and cognition, as well as, help in fighting free radicals.

IF COFFEE IS A GO, THEN WHY DO I STILL HAVE THESE SYMPTOMS? It?s simple ? you need water to fight the symptoms then you can enjoy your coffee.

You need to get your body back to a neutral state upon waking. To get your fluids back up immediately drink 12-24 ounces of water (or more) before you do anything else! Then use the rest of the day to meet your daily water intake to help continue the fight against fatigue, hunger, dry mouth, irritability, etc.

HOW MUCH WATER SHOULD I DRINK?
Easy answer is enough to fight of the symptoms you are experiencing. The more scientific one is calculated based off your weight. Keep in mind that the more active you are the more water you need. So the calculations below are a starting point and should be increased based off your activity level.

DAILY WATER RECOMMENDATIONS:
Body weight / 2 = #ounces of water/day.
Body weight/ 2, then /8 = #cups of water a day.

How you measure makes no difference. If you want to track ounces or cups it doesn?t matter as long as you know what you are tracking and you haven?t accidently transposed the numbers.
EXAMPLE:
Body Weight of 200lbs
200/2 = 100 OUNCES of h20/day
200/2 = 100/8 = 12.5 CUPS of h20/day

Chances are most people are not hitting their average water intake daily, couple that with poor re-hydration in the morning and it?s a no wonder our fatigue, hunger, and headaches are at an all time high!

Take home points ? re-arrange your morning so that the focus is on hydration first. I guarantee you will wake up faster. Then you can hit your cup of joe but keep up with your water throughout the day and have your goal in mind to fight off the symptoms of dehydration.

Credit: ?Jen Doehring