CrossFitValleyPark

Although our inattention can contribute to our lack of total well-being, we also have the power to choose positive behaviors and responses. In that choice we change our every experience of life!  -Greg Anderson

What does each day bring for you? Does each day just pass by like the last, and the next? Think about last week and try and remember everything you did. Does anything stand out? If so, was it good or bad? Chances are there is a mix of both. How did you react and what choices did you make? Remember we can't always control what gets thrown at us. We can only make choices as to how we will respond. This is where we truly define every hour, every day, week, and year. These pieces of time add up quickly. Think, and choose wisely.

Now think about how this relates to you, your health, and CrossFit. Are you satisfied with where you are? Are you struggling to make changes? If so, what can you do? Chances are you just need to make the right choices. Just remember making the choice doesn't mean anything until you act.

For a change, I'm posting the WOD for tonight's class now. I want you to read it, react to it, and make the choice that you are going to do it and do it well. See you at 5:30.

For time:
30 Handstand push-ups (sub OH press)
40 Pull-ups (sub assisted p-u or body rows)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Did You Empty the Tank?

No matter what your results are for any workout, you should always take a moment and reflect on what just happened. It's like any athlete who after a game or competition, asks themselves if they could have done better. I have to admit there are few times when I feel like I gave it everything I had. Certainly some days are better than others and I think for the most part, I leave it all on the gym floor. It's just too easy to say "yeah that was tough but I could have pushed harder." Sometimes it's just better to let your results speak. ANY personal best should answer that question for you. We have 2 new rowing records. Orie Shafer pounded out 2000 Meters in 6:57. Our new best 500 Meter row time is 1:23. When you row for time, there will be some indications telling you whether you emptied the tank. If you don't experience some of the following, there is room for more effort.

• Upon completion, you may feel trapped and want to get out of those foot straps as fast as possible!
• Your first tendency is to lay on the floor. If you choose to stand, your legs should feel pumped with blood, shaky, and quite unstable.
• If you attempt to walk around, you should be walking funny, like you just got off a carnival ride. Any attempt to walk down stairs right now could be detrimental.
• You have a slight burning sensation in your lungs. Don't worry. It goes away quickly.
• The first phase of recovery feels like illness. After that, you should feel energized and vibrant!

Margaret Junker has returned to school in Orlando Florida. She decided to visit an Orlando affiliate. The owners are super nice and she will be a great addition to their team. Her first WOD today was with 3 other athletes, all men. How about a 1st place finish? She even made it on their daily post. Check it out here: CrossFit Fire Base  Nice job Margaret!

A Special Thanks

It's hard to believe it's been almost one year since our CrossFit affiliation. We are anxious and excited about our move to Valley Park. Our new estimated date of opening is September 15th and with any luck, earlier. I can't say there's really much I'll miss about leaving our Des Peres location. Still, there are alot of memories. You have all made this dream possible for us. For that, we can't thank you enough. Those of you who have dedicated yourselves have found new boudaries and discovered everything we think fitness should be. Dedication, teamwork, support, friendship, fun, and results! Keep demanding the best out of yourselves and good things will happen. Our team is growing  in numbers and in excellence. Our goal will always be to provide each of you the best and most comprehensive training program available. Please feel free to offer suggestions as we venture into our own box in Valley Park. Enjoy the slideshow.

Upper Body Strength for $70

One of my favorite Olympic events to watch are the still rings. It doesn't take long to notice the tremendous strength and physiques that go along with ring training. Ring training comprises a large portion of our movements to develop upper body strength. Movements range from simple modified movements for beginners to very advanced exercises for those with experience. One thing we often overlook is the benefit of building core strength and tension. With virtually every ring exercise comes the demand to tense up and fire all muscle groups. You simly must remain "tight" to accomplish the exercises. You can set up rings just about anywhere. Any bar, rafter, or tree limb will do. At around $70, they are by far one of the cheapest pieces of equipment to own. That's alot of bang for the buck.

Beginning exercises

-Body Rows

-Ring push-ups

-Supports

-Inverted hangs

Intermediate exercises

- Pull-ups

-Ring dips

-L-sits

-Rolls

-Knees to Elbows

-Skin the cat

Advanced exercises

-Muscle-ups

-Levers

-Inverted support

-Handstand push-ups

-Jacknife push-ups

Get Off Your Rear

I can't think of any exercises that we perform seated. While a few exercises are performed lying on the floor, most all are performed on your feet. Step foot into any commercial gym and take a look around. Virtually every machine is made to be used while sitting on your rear!  Why is this the case and what is wrong with it? Many machines are designed to provide a "comfortable" environment. Performing resistance exercises while being seated virtually eliminates stabilization and engagement of "core" musculature. The torso has to do very little while the hips and legs really do nothing. All stabilization and integration is muted. This is NOT how we typically bear and move load in life. Think about the last time you lifted, loaded, or placed anything while seated. Standing demands that we fire several important muscle groups. The mid and low back must engage and stabilize the spine. The gluteal muscles must contract to support the lumbar region. The legs act as solid "pillars" to deliver strength through. Stand and deliver!

-We continue with progress on the Valley Park location. The office, paint, and sound system are done. We also have operational internet, phone, and fax service. The major construction of bathrooms, showers, and mezzanine have been delayed. I am guessing we will be ready by the 2nd week in September. I will try and keep everyone updated. Thanks for all your support!

Closet CrossFitters!

-I apologize for the delay in recent posts. I have been working at the new location and messing with changing the website name. Things are coming along!

-Donna Meier and Susie Strecker don't get by for many group classes but they make a dynamic CrossFit duo. Today they got to feel what it's like to gain 20 lbs. overnight. Just add a weighted vest to any workout for a nice twist!

-CrossFit has become known mostly as a "group" workout program. In fact, many people speak of it as if it's something totally new, sometimes alien. The group dynamic has a unique feel. It is not for everyone. Our jobs as personal trainers bring us to individuals, small groups, and large classes. Whatever the situation, we teach and train the same movements. CrossFit is really nothing new at all. In fact, the roots of CrossFit are old. The most effective fundamental exercise movements have their roots in weightlifting, gynmastics, and powerlifting. Long ago we learned how to become strong without the use of machines. We learned how to move efficiently and safely. We continue to learn and re-learn through our training.

-When I worked in surgery, I was often stunned when a patient was asked what medications they were taking. Best get a pad of paper and plenty of ink! This is something I have seen this as a problem for a long time. Overmedicating! Can't sleep? Take a pill. Stressed? Anxious? Pill. No sex drive? Depressed? Pill. Don't even mention weight related issues! What is going on? Here's an interesting article: Most Medicated States 

The Caveman Chronicles

I'm just over 1 month into the Paleo eating. Things are going well with  it but it has been a rocky journey at times. It was easy to let the pitfalls discourage me. This is important! I think this is the point where most people fail with eating changes. They cheat during the first couple of weeks and mentally they are crushed. This is recipe for failure. Don't let those initial tough times get you down! In fact, I think the initial phase is where you need to LEARN. There are many factors at play and the more you can learn about each, the better you will do. You all know I'm not one to watch numbers but I am down 6 pounds. Here are some thoughts on my experience. I hope it helps you all with your eating.

• Like any change, you have to give it a good time trial. You simply have to stick with it for 3-4 weeks before it really starts "sinking in".  If you can get through that first period, things get much much easier.
• You have to keep the refrigerator full! If you don't have food readily available you will start getting desperate. Hunger will drive you to make bad choices simply because the good choices are absent. Shop and shop often.
• You BETTER start cooking! Yes all those nice veggies and meats will not cook themselves. Get into cooking. Find recipes, take time to prepare, and enjoy.
• Plan in advance. If the right foods are available, it's pretty easy to throw something together. However, it's much easier if you plan a day's worth of eating and prepare food ahead of time.
• Shop wisely. Yes buying meats, fish, fruits, and veggies costs more than buying boxed processed food. I was spending alot of money the first few weeks. I have to think more now but it has decreased my grocery bill.
• Don't stress! Unfortunately I went through some serious stress during the 2nd and 3rd weeks. This was a killer! I can't stress (haha) this enough! If you are under stress and not sleeping well your efforts will be very compromised. Relax, take a deep breath, and get plenty of sleep. Remember training, eating, and resting need to create a hormonally friendly environment.
• Overall I am happy with Paleo eating. The cravings for sugar, breads, and grains, has virtually vanished. I feel much better throughout the day and have sustained energy levels. My performance is just now starting to improve. I think it would have been more noticeable earlier but the stressful period hammered me. I will follow up with a 2 month update.

W.O.D.

-150 Wall ball for time (20# ball)

New Additions

We are pleased to announce 2 new additions to CrossFit Des Peres (soon to be Valley Park). Herb Sayers and the Schwinn AirDyne bike! Both have stood the test of time and can put a hurtin on any worthy opponent!

Ok, all kidding aside. We are fortunate to have a new co-owner and trainer with us. Herb Sayers brings many attributes that define a good trainer and a good friend. He and his wife Natalie are both CrossFit certified and anxious to get started.

For those of  you who have gotten a taste of the AirDyne bike you know that it's no joke. That old bike your grandparents used to ride can deliver a heart pumping full body workout. Row 500 meters for time or AirDyne 50 calories for time. Both will leave you shaky.

Progress continues in Valley Park. We are on schedule for our September opening. We have many things going on, present and future. We are working on membership options and should have something within the next week.

WOD

-5 burpees, 50 calories on the AirDyne

-10 burpees, 40 calories

-15 burpees, 30 calories

-20 burpees, 20 calories

-25 burpees, 50 calories

Always the Student

I love what I do for a living. I know that I speak for all the trainers here at CrossFit Des Peres. A list of a few reasons why may include: dressing in comfortable clothes, being able to talk to interesting people, and standing as opposed to sitting. Among other things, these are just bonuses to real satisfaction. We get to help people lead longer, stronger, healthier, and more productive lives. There is a real concern for the sedentary lifestyle this day and age brings. We are truly teaching people how to move again. Call it teaching, coaching , training, or instructing. I just like to think of it all as helping. However, the way we go about doing this is really what defines us. Tracy Fober, the Iron Maven has written interesting thoughts on "training" vs. "coaching." CrossFit has introduced a deliberately random and varied concept that proves to keep the body on guard, forces adaptation to different stimulus, and promotes a continuous climb towards better "fitness". Still, within that random nature there exists a need for logical framework and programming. This is first and foremost in development of quality. To become better is to learn. Our trainers are first and foremost students.

We are extremely fortunate to have people around us who are dedicated to making us better. Tracy Fober presented a well constructed seminar on foundational movement. We had a few laughs and learned a great deal about what it takes to be diligent, patient, and observant.

On October 25th, we will have the pleasure of having a special guest for a one day workshop. Mike Burgener will be covering aspects of Olympic Weightlifting. We will cover the snatch, clean, and jerk while learning several supplemental exercises that prepare the athlete for the full lifts. I hope many of you take advantage of this special opportunity. Click on the "Events" link for further information.

Valley Park?

You may have noticed the change on our logo. We will be moving to Valley Park on the 1st of September. Our location is about 5 miles southwest of Des Peres, 814 St. Louis Avenue. Until that date, the website will still be www.crossfitdesperes.com