Another CrossFit Open is in the books and this year, like years past, was full of "fun" Castro surprises, many PR’s and fun! We saw many of you PR your snatch, getting your first, second, and third muscle up, and some even jumping rope for the first time! This year the dumbbells were introduced...twice, we saw bar muscle-ups and toes to bar yet again, and we had a repeat of 16.4 as a check-up on our fitness progress from last year. We saw every single one of you push your limits and it was amazing to see the huge amount of effort and heart each week!
I hope each and every one of you found some holes in your fitness and have created a "To-Do" list for this upcoming year of training! Cannot wait to see how much progress is made in 2018!
Congrats to our Top Performers this year, especially our beloved Hunter Woods! Hunter finished 37th in the WORLD and 4th in our Region! This is an amazing accomplishment Hunter, you have put in the hours and heart and CFG could not be more proud of you! Hunter will be competing for his spot at The CrossFit Games! Good Luck!
1. Will F
2. Sara S.
4. Sara R.
Click Here to See the Complete Ranking for our Affiliate
It’s 7:00 pm and you’re finishing up dinner with your family. You look at your clock and think, “I’ll be in bed by 9:30!” But then you think through all of the things you want to get done before you hit the sack – do the laundry, pack a lunch for tomorrow, fold a basket or three of laundry, read a little of a book, oh and maybe even floss your teeth. Not bad, you have two and a half hours!
But somehow you don’t hustle through those things or start a new series on Netflix, then you glance at your phone and BOOM it's now 10:15!
Maybe this only happens to me but after reading The New York Times article, “Goodnight. Sleep Clean.” its given me the extra nudge to hustle through the bedtime routine, and even leave a few dishes in the sink for tomorrow.
The article reports on sleep in a new way! The Nedergaard lab states, "As your body sleeps, your brain is quite actively playing the part of mental janitor: It’s clearing out all of the junk that has accumulated as a result of your daily thinking."
Do you have a set bedtime? What does your schedule look like? Post any tips to comments!
Greg Glassman, the founder of CrossFit, defined fitness in 100 words with the first 26 highlighting nutrition. "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." We don't deliberately order these components but nature will. If you have a deficiency at ANY level of the pyramid the components above will suffer. (What is Fitness, CrossFit Journal, October 2002).
That last sentence “If you have a deficiency at any level of “the pyramid” the components above will suffer” should remind us that we can’t out exercise the food we put into our bodies. This all brings me to the point of this post. You can’t expect to look, feel and perform your best without addressing your nutrition plan. You will go far with CrossFit alone, but you will eventually stall and plateau until you finally take that long hard look at how you fuel yourself.
So, if nutrition is at the base of the pyramid and the most fundamental and critical piece of your fitness and performance, then why do we not train ourselves just as much as we do in weightlifting and gymnastics?
Did you know that CrossFit Gastonia has an awesome nutrition program for you? Whether your goal is to lean out, put on mass, better your performance in the gym, get your first handstand push-up, or improve other health markers, let us help you reach those goals because, as the pyramid points out – all pathways to improved health and fitness go through nutrition.
Have you ever tried to out exercise your nutrition? Post to comments.
I see it all the time, pictures of Crossfitters bragging about their ripped hands like a badge of honor. Some may even say that it is an initiation to CrossFit and cause of celebration, however I beg to differ. We use our hands every day, especially inside the box. Whether it's toes to bar, deadlifts, pull-ups or rope climbs, you need your hands for the workout. Ripped hands can put you out of the game for up to a week, or even more if the rip is gnarly enough. So, for that very reason, I say that ripped hands are not a right of passage but detrimental to your training. Missing a week of training, especially during The Open, is not ideal. So here are some tips to taking care of your hands.
1. STOP when you know a rip is coming and live to train another day. You will know when a rip is coming on, there will be 2 or 3 reps where something just doesn't feel quite right. The extra few chest to bars or 15 kettlebell swings is not worth it.
2. File Your Callouses- while calloused hands are a symbol of hard work and the mark of a gym goer, callouses actually make it easier for you to rip. As you hang on the rig or hold on to the bar, the callouses fold up creating blisters. Utilize the dremel we have in the gym or even products like a pumice stone or Ped-Egg.
3. Moisturize - there are many products that keep your hands moisturized and healthy- WOD Welder, Tuff Hands, and Coconut Oil.
What to do when rips and tears happen?
1. Wash your hands with soap and water.
2. Apply a generous amount of Neosporin to the fresh wound.
3. Cover the wound with a small bandage or tape. This will allow the Neosporin to do its job overnight to keep the area moist and prevent infection.