Nutrition can be one of the most confusing, frustrating and often intimidating subjects to tackle. This is probably one of the reasons why there is a multi-billion dollar industry surrounding fad diets, quick fixes, bizarre supplements, and manufactured “food substances” is that they are all designed to give the illusion that you are following a sound nutrition program. Everybody is different, but understanding the basics of what happens when you eat food can help you navigate the world of nutrition.
Everything you eat triggers a hormonal response in the body. Your body determines whether to use the food immediately as energy or if it should be stored for the short or long term in the body. Long term storage is our bodies’ fat tissue. If our goal is to have enough energy for everyday life and CrossFit, then we need to eat enough food to fuel our bodies and not collect extra long term storage.
The CrossFit “prescription” for nutrition is to:
Eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar and keep intake levels to that which support exercise but not body fat
Adjusting the quality of food you consume can take some time, but sticking to whole, unprocessed foods is your best option for success. Busy schedules, work commitments, and social gatherings are often the biggest obstacles when trying to “eat healthy” so planning ahead can make all the difference. Pick a day of the week (weekends are usually good for most) when you can prep your food for the week. Do all the grocery shopping, wash and cut the vegetables, decide dinner menus and cook as much ahead of time as possible. Grilling a bunch of chicken or steak and chopping it up for the week makes it easy to throw on salads or just in its own container with some salsa or sauce next to it. Slow cookers can also help a ton by combining your meats and vegetables into one pot and cooking while you’re away at work or running errands. The most important thing is that you spend the time when you have it so that you can be successful throughout the week when time is no longer a luxury you have.
Finding exactly what quantity is needed for you can take some adjustments, but the best thing you can do is to start tracking what you eat. Whether with a notepad and pencil, or using an app on your phone (MyFitnessPal is a good one), by tracking your food you can see how much protein, carbohydrates and fat you consume each day.
At I Will CrossFit we offer nutrition coaching so that our athletes have a more clear understanding of what foods and how much food will best fuel them for CrossFit or any activity they want to take part in. If you’d like more info, click on the Nutrition tab of our Services menu on the website or email us at firstname.lastname@example.org
Why does training with a community make you better?
CrossFit is tough. It’s painful and uncomfortable and most days you want to stop mid-workout, but you manage to push through and finish. Whether you realize it or not, the CrossFit community is a big reason for why we are all successful each day we step into the gym.
Think back to if you trained at a traditional “globo” gym where you kept to yourself, did your workout, and then left. The training got done, but for most of us there wasn’t anything “fun” about the gym. No one looks forward to staring at an elliptical machine for 45min…
CrossFit is different! You have a coach who is teaching and correcting you during the whole class. You have classmates who welcome you, so you feel a part of a team rather than just a member of a fitness class. You can feel energized from training alongside your peers and return that positive energy by motivating your teammates. We lift each other up when the workout gets tough and we stick around to cheer each other on even when our own workout has ended.
We are community of people who want to be better every day we step in the gym. A community that lifts each other up and encourages one another to dig deeper.
As we are approaching the holiday season with shorter days and colder weather, it’s easy to step back from training a bit and we want to remind you that I Will CrossFit wants to see you in class! Your training partners are hoping to see your face, so don’t let them down!
In the spirit of our community we are sharing a fun partner challenge all next week (Nov 13-Nov 17).
The Turkey Bird Partner Challenge is a fun way to stay accountable to yourself and your partner. There is no official sign-up or obligation, but you have a chance to WIN a pair of Reebok Nanos or even a turkey just by posting a picture of yourself and your training partner completing the daily challenge! Look for the information poster around the gym!
Turkey Bird Parter Challenge
**Starts Monday Nov 13th**
Step 1) Find a partner
Step 2) Complete the challenge of the day
Step 3) Take a picture and tag @goblue_j for a chance to WIN
R.O.M. (Range of Motion)
Why does your CrossFit coach care so much that you squat below parallel, stand up your push jerk all the way, or get your chin over the bar on your pull-up? If you’re not trying to be a competitive athlete in the Sport of Fitness, does it really matter if you hit the full range of motion?
And here’s why:
This range of motion standard is there to strengthen your muscles and joints through your natural, anatomical end ranges. If we never take our bodies to the end ranges of motion, we can’t expect to have capacity there if we were to need it.
It is not meant to slow you down, hold you back, or frustrate you beyond belief. Rather, the standard is there as a means to challenge you and to help measure your progress from week to week and from year to year.
Use It Or Lose It
Let’s consider the squat.
Ever had trouble standing up off of the couch? Ever seen someone you love struggle with this? What about standing up from a seated position on the floor?
When we squat to full depth (hip crease below the top of the knee, AKA “below parallel”) we are strengthening the muscles around our hips, knees, and ankles in a greater range of motion. We are also demanding that our glutes and hamstrings (the powerful muscles on the back side of our bodies) are contributing as much as possible to the movement. When we no longer squat to this depth the movement puts more of a demand on our knees and quads (the front side of the body) to do the work, diminishing the contribution of the back side.
If we don’t ever hit this depth then we are doing ourselves a disservice. Think about this the next time you sit on the floor, on a low couch or chair, or even on the toilet! This is something that you just expect will always be there! You need to train it as much as possible. If you can stand up your max back squat from a depth below parallel, then your trainer is not worried that overnight you will lose the ability to stand up from the floor.
Training For Life
We are training ourselves to be better at life. Not just today or next week, but for our lifetime. Your difficulty in reaching range of motion in a particular movement, exactly describes your need to practice and train to achieve that range of motion.
If you struggle with this, ask your trainer for help! Your trainers are willing and able to scale, modify, and adjust range of motion to help you progress and continue to improve from one class to the next. It doesn’t all have to happen at your next class; it takes time, but above all it takes a commitment on your part to put in the effort and try.
Think of your training as a marathon, not a sprint. Work to increase your range of motion each day you come into the gym, so that eventually you can complete most, if not all movements to the full range of motion standards.
Not because it’s a rule or CrossFit law, but because your body will thank you for it in the long run!
Are you searching for the gym that’s the right match for you? Are you new to CrossFit or just looking for a change of venue? Whatever the case, there are many reasons why you should train at I Will CrossFit in Dublin. Here are just a few:
We Have the Space
The popularity of CrossFit is ever increasing. That means more people filling classes and space. With the amount of space we have at I Will CrossFit, there’s no competing for room. This isn’t a cramped little gym. Our facility is a roomy 25,000 square feet. Along with the turf, the equipment, the track, and the ball courts, we have a smoothie bar in which you can fuel yourself and showers to wash off that hard-earned sweat. This is a place where you can take up as much space as you need to get your business done.
We Have the People
Our coaches are trained professionals who know how to cater to you and your goals. They give you as much or as little guidance as you need. Our staff is supportive and sensitive to your needs but also driven to inspire and push you toward your goals. Our coaches are certified. Our coaches are experienced. They know what they are talking about and they practice what they preach. They will lead you, guide you, help motivate you, and hold you accountable.
We Have the Passion
We at I Will CrossFit are human beings, just like you. We know how it is to want something and to work for it. We know that it takes hard work and dedication. We go beyond the want, the work, and the dedication. We also have the passion for fitness, wellness, strength, endurance, as well as community. That passion fuels us in our work to help you. Simply, we are in this business because we love what we do.
We Have a Free Sneak Peek
We’ve given you some of the reasons you should train at I Will CrossFit. But why not come see for yourself? The best way to judge us is by testing us. We offer free introduction classes for anyone interested in finding out more. Whether you are looking for a new gym or a first gym or whether you are an athlete or wish to become one, our intro classes cater to all levels. So come by and see what we’re about. Meet our coaches, train in our facility, witness our passion, and maybe find yours passion.