Getting your kids into an ACTIVE LIFESTYLE!

 

Does this sound familiar?

  • “Put your phone down”
  • “You need to stop playing Xbox”
  • “Get outside and play with your friends”

 

In today’s age that is all too common when we parents are looking at our kids sit inside and not being active outside. How do we combat this? Signing them up for sports and activities is a great start.. But how about signing them for a program that will help them excel at their sport?  Not in sports? How about a program that simply gets them moving. We have the ability to help your child become a stronger athlete..as well as the ability to simply teach your child about body awareness and moving properly. And it is fun!

 

Getting them prepared to maintain an ACTIVE LIFESTYLE as they become adults is so important. And this is where our Crossfit Kids Program comes into play.

 

Crossfit Kids Program!

  • Small group class led by a certified Crossfit Kids Coach
  • Teaching them the 10 General Physical Skills (Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, & Accuracy)
  • Improved athleticism and sport performance
  • Builds confidence
  • 30-60 minute class structure optimizing your and your child’s time
  • Class options for ages 3-18
  • Fun and varied workouts keeping them focused and interested
  • Teaching them safe and proper movement
  • Teaching them proper age group intensity levels that will develop mental toughness
  • Depending on age, that is what determines the class agenda
  • Boost to social skills
  • Increased knowledge of healthy habits

Our Classes are tailored specifically to the age and ability of your child.  Stop in for more information and to try us out!

 

What should I eat post workout?

What is the best snack for after a workout?

The timing and type of snack you eat after a workout depends on your exercise frequency.

If you CrossFit 3-4 days per week for the overall fitness, fun, and health benefits with an alternate day schedule, your healthy meals should be adequate to replenish your glycogen stores (energy) so that you are ready for your next workout.

If you CrossFit every day, or more than once per day, then the carbohydrate timing is much more crucial. If you just finished a workout and your next scheduled workout is less than 24 hours away, get snackin’!

The guidance below is based on a “real food first” philosophy. Practically, we know that for convenience, sometimes a pre-packaged item is going to be needed and so some of those items are also included.

Who: Athletes who work out daily, multiple times per day, or will have their workout in less than 24 hours.

Immediately (ideally within 30 minutes): Simple Carbohydrate (These are broken down quickly to be used for energy)

    • Fit Aid, Milk (white or chocolate), Fruit or Fruit pouch, Coconut Water, White Potato, Fruit Juice, Sports Drink, Sports Gel, Granola bar.

 

These items typically go down easily after intense workouts, when it is imperative to ingest carbohydrate, but the body may feel food averse.

 

Within 2 hours: Nutrient Dense, Complex Carbohydrates and Quality Protein.  (The difference between complex and simple carbs, is how quickly they break down)

    • Beans, Peas, Squash, Sweet Potatoes, Rice, Quinoa, Oatmeal, Barley, Whole-Grain Bread or Cereal or Crackers or pasta with Chicken, Fish, Eggs, Beef, Pork, Tofu, etc.

 

“But Coach, what about a beer?”  That’s a whole different blog post!

Why Collagen?

Why is Collagen such a favorite?  

Collagen is a protein structure found in all animals, including humans, that gives structure to our bones, cartilage, tendons, ligaments, skin, hair, nails, and many other vital body tissues. Think of it as the frame of your house. 

The lean-meat protein you find in other supplements is great for muscle building. But your body is made up of other types of protein, including collagen.

In an extreme simplification of human metabolism, it makes sense that to produce healthy collagen structures ourselves, we need to eat the things that make it, and the easiest way to do that is to consume the collagen of animals.

The most ancient way of getting collagen is through making bone broth or slow-cooking bone-in cuts of meat and eating everything that you can. These are still great options but don’t appeal to everyone.

Another option is to use a collagen supplement. These supplements are virtually tasteless and can be blended into beverages and foods that you already enjoy. A scoop in your morning coffee or tea? Mixed into a smoothie? Stirred into yogurt?

Human Random Control Trials suggest that collagen protein consumption of 10 grams per day can:

  • Reduce joint pain
  • Improve hair and nail strength/texture
  • Reduce the depth of wrinkles
  • Improve bone density when paired with other bone-building foods/supplements

As with other supplements that support tissue health, such as glucosamine and chondroitin, it is essential to be both consistent and patient giving yourself multiple weeks to determine if the addition of collagen is beneficial for your body. 

Where can I buy Collagen?  You will see it all over now in many stores – please check the ingredients to ensure you are getting a clean product.  And by clean, if you don’t know what an ingredient is…. Google it!   We sell the brand by Equip Foods at Crusher – and it is a clean form.  Come give it a try!

 

Movement is Medicine – Dr. Lindsey

We welcome Dr. Lindsey from Waconia Family Chiropractic as a guest on our blog.  She has been a member for some time now, and serves a lot of the community in her practice.  As Dr. Lindsay says, “Movement is medicine for the body!” Check out what she has to say:

Movement Is Medicine.

I was first introduced to Crusher Crossfit from a patient and friend. After months of raving about it to me, she convinced me to sign up for a bootcamp. I’ll admit, I was hesitant. I thought to myself, “there is no way I can do those movements that “those crossfit people do” what am I even thinking?!” However, once I bit the bullet and finally started, I’ve never looked back! Crusher Crossfit is a community of supportive people who all have some version of the same goal, which is to improve their life by moving.

As a Chiropractor, I work directly with the neuro-musculoskeletal system. Patients typically first come in to see me because they are unable to move due to pain. However, the body was giving them symptoms before the pain even began because pain is the one of the last symptoms we experience before our body says, “enough is enough.” My job is to find and remove “subluxations” or misalignments in the joints throughout the body. This is not limited to just the spine. When there are misalignments of joints, the body is unable to move as it’s designed. This lack of movement affects not only joints, but the surrounding muscles, tendons, nerves, and even organs. For example, if you have low back pain, that may not necessarily be where the root of the problem is stemming from so checking the pelvis, knees, and ankles are also important. Therefore, increasing motion in the joints through a Chiropractic adjustment, decreases pain, increases range of motion, and allows your body to function as it’s designed, which helps us heal and adapt to stress more quickly.

I am passionate about educating my patients on the importance of our health. It is very dependent on 3 factors: physical, environmental, and emotional stressors. Our bodies are designed to adapt to these stressors; however, we can only handle so much before we can’t adapt anymore and symptoms start to present. Symptoms may include fatigue, irritability, insomnia, digestive issues, lowered immune system as well as muscle and joint aches and pains.

I typically find in my practice that the less my patients move, the more pain they are in. The more pain they are in, the less they want to move. My first goal is to help people get out of pain though muscle work and adjustments. However, it is important to educate them on what they can be doing outside of my office to prevent their pains from returning.

My advice for you today is to START MOVING, because movement is medicine for the body. If you’ve ever thought about joining Crusher Crossfit, let this be your sign to check them out! They are able to help modify workouts not only based on your current level of fitness, but also if you have restrictions due to injury, there are ways you can still move and get a great workout while avoiding further injury.

 

In your health,

Dr. Lindsey Engmark, DC

Waconia Family Chiropractic

9384 Oak Avenue, Waconia

952-442-3220

Coach Goals 2019 – Jeff

Our next coach to spotlight and share some goals for 2019 is coach Jeff.   Jeff has always had an active lifestyle he was a collegiate swimmer and fitness had been a priority since he was young.  Check out what coach Jeff is going to focus on, to take his health and wellness to the next level in 2019!

  •  Nutrition – Jeff is focusing on his nutrition for 2019 – He has no problem getting to the gym, so to take it up to the next level, dialing in on food is a significant focus
  • Lifestyle – Jeff also wants to spend time in 2019 reading more books.  Do you have a good suggestion for him to add to his list?!  Be sure to share!

It is February – It is never too late to set yourself a goal or two for the year!  Remember – make sure you have a way to measure your goal, share it with a friend or two, and write it down where you can see it every day!

We are here to help -if health and wellness – overall fitness – or anything related is something you want to focus on, contact us.  We have many services to fit your needs personal training, group training, to nutrition and more!  Email us at coach@crushercrossfit.com to get started today!

Coach Goals 2019

 

Coach Jake has some real goals for 2019 – Have you set yourself a fitness goal for the year?  How about Personal?  Check out what you will see Jake working on!

  • Handstand push up – which in turn will help with upper body strength
  • Maintain consistency with nutrition and lose 25lbs by the Memorial Day Murph – and keep it off all year!

As you set a goal – remember to ensure it is something you can measure – and set a date.  Setting a short term goal and a long term goal is a great idea!

Coach Jake set a goal for 6 months out – losing 25lbs by focusing on nutrition.  And his long term goal is to get a handstand push up by December 31, 2019.

And the last note to remember – when you set yourself a goal- share it with someone, it will help you stay accountable!  Now that you all know Jake’s goal – don’t be afraid to ask him about them, and share yours as well!

Stay tuned for more of your favorite coach’s and their goals for 2019.

Athlete Perspective – Kristin

 

What brought you to C44/CrossFit in the first place?

I had lost a little weight from changing my diet and family friends, Jeremy & Jo Anna, noticed my progress. They were members of Crusher and insisted I try Crossfit. This was right before Thanksgiving, and it seemed totally crazy to start something during the holidays, but I promised myself I would give it three weeks. It only took about ten days before I text messaged Jeremy and thanked him for taking me. I love the variety and I never get bored. I have now lost 40 pounds since starting (10 of those were in December!).

What was your first impression? How has that changed?

I was shocked at how welcoming an environment it is. If someone is struggling with a workout and everyone else is done, someone always comes and finishes the workout with the last person, so you are never just working out alone. Even though the workout is an individualized thing, there is a special attitude shared by everyone to be supportive of each other. That impression hasn’t changed, I love seeing this happen over and over. It is such a positive environment.

What has been your most proud moment at Crusher?

I participated in the Crossfit Open! The Kristin of a year ago would never have believed that would happen. In March of 2017 my only exercise was to struggle walking up the 16 flights of stairs to get to my office, but in March of 2018, I was participating in a fitness competition. Honestly, I have proud moments all the time when I surprise myself and do better than I thought I could do. I feel much more confident in general.

What are you working on now?

I had not exercised in a long time before starting so I started using the lightest weights, lowest reps, but now I am working on increased weights and speed. I want to finish losing the last of the weight I need to lose which is my shorter term goal, but my long-term stretch goal would be to do a pull-up.

What’s your favorite Crusher memory?

We ended up doing partner holds, and Jo Anna (my friend that introduced me to Crossfit) who is half my size held me on her back. She is so tough! It was such a goofy activity made goofier watching
other pairs do the same thing.

Do you have advice for someone who might be a bit nervous to give CrossFit a try?

I was so nervous to start. Crossfit has a reputation that it might only be for top athletes. When I started, I struggled to do ten situps or jump rope. While there are people that are doing handstand pushups and legless rope climbing, there are plenty of us that scale movements to what is challenging for us. The whole point is to challenge and beat yourself, and there is no shame in doing less intense movements.
The change in my diet and exercise has had a positive impact on more than just me. My husband has lost 35 pounds from my lifestyle change. My children are enjoying both of their parents being more energetic. We are much more active as a family, more dance parties, more soccer in the backyard, or even trying wall walks all together. It feels good to be a better example to the kids and teaching them self-care is a priority rather than an afterthought.

— Kristin

Where did Kristin begin? Crusher Bootcamp

If Crossfit doesn’t look like your thing check out another great program C44 (Where Kristin  started!)

Come to see what we are all about. Your first class is on us!

Athlete Perspective – Lori

What brought you to CrossFit in the first place?

I kept seeing a Facebook friend checking in at Crusher Crossfit early last year, and I finally sent her a message asking her about it. I checked out the website and decided to sign up for Bootcamp and haven’t looked back since. Like many people, I was ready to lose the extra baby weight and get back into shape.

What was your first impression? How has that changed?

I was really intimidated at first since I wasn’t very familiar with lifting and weight training. It was hard not to watch other people and think (at least for me anyway), “gees, I don’t think I’ll ever be able to do that,” but then that changed as time progressed. For me now, it’s more about pushing myself to my own limits and focusing on my own personal goals.

What has been your most proud moment at Crusher?

I think this changes all the time because I’m always working to be better at something. One of the bigger moments for me was when I actually participated in a competition and held my own. I competed to the best of my ability, and it was great to cheer on the other Crushers who were participating.

What are you working on now?

Those silly double unders (jumping rope when the rope passes under your feet twice per jump) and not psyching myself out when trying something new or when I’m working on something that’s an area of growth.

What’s your favorite Crusher memory?

I seriously have a lot and they usually happen during the 5 AM class. Lots of jokes and cheering each other on happening!

Do you have advice for someone who might be a bit nervous to give CrossFit a try?

Just give it a try, listen to your body, have fun and smile. You’ll never know what you’re capable of if you’re not willing to try something new and if you’re not willing to do the work, even when it’s challenging.

— Lori L.

Where did Lori begin? Crusher Bootcamp

If Crossfit doesn’t look like your thing check out another great program C44

Come see what we are all about. Your first class is on us!

Athlete Perspective – Dave & Sue

What brought you to Crossfit/C44 in the first place?

Dave: I started in April last year for two reasons – Our daughter, Kate Fonseca, bought me a month of BootCamp, to help me get back in shape. Eighteen months before, I’d had cancer surgery. Our plan was to get me strong, so I could stand up to follow-up radiation in four months. I’m glad I did — it really helped me! And…I’m still here.LOL

Sue: Our daughter, Kate raved about Crossfit! I checked it out/visited Kate one time to observe…nope, that bar thing was not for me!! Then Kate informed me of a new class, C44! I gave it a try in June 2017 when it first started & I’m still there & love it!!

What was your 1st impression? How has that changed?

Dave: Honestly, it was “Wow, I’m really out-of-shape!” especially since most everyone else is the age of my kids! Now, I’m a proud member of the “silver sneakers” crew, and in a lot better shape!

Sue: Nervous, but wanted to strengthen my core & be healthy. Well, I’m not nervous anymore & definitely notice core strength improvement & feeling stronger!

What has been your most proud moment at Crusher?

Dave: Getting more fit is great, but I’ve enjoyed meeting & interacting with different people from the area. Even so, I’d feel really good if I could master muscle-ups someday when I grow up!

Sue: Increasing my weights & still finishing the WOD! The coaches are great in guiding you through the process.

What are you working on now?

Dave: The aforementioned muscle-ups, and perfecting my rope-climbing skills.

Sue: Improving my lunges & push-ups.

What’s your favorite Crusher memory?

Dave: Laughing at 6 AM classes with (Coach) Cullan!

Sue: When coach Geo asked me what rep I was at (as I was carrying a kettlebell on my shoulder), & I had totally lost count, so I responded that I don’t know…I’m just doing stuff!! Poor Geo!!

Do you have advice for someone who might be a bit nervous to give CrossFit or C44 a try?

Dave: Work into it slowly, and don’t be hesitant to scale the WODs (Work Out of the Day) down. As you get stronger, and your form improves, you’ll be RXing (doing the workouts at the highest level) in no time.

Sue: It’s going to be totally okay! The coaches are fantastic & really care how you’re doing. Have no fear! It’s worth it!!

— Dave & Sue M.

Where did Dave begin? Crusher Bootcamp

Where did Sue find her comfort zone? C44

Come see what we are all about. Your first class is on us!

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.