Ashburn Crossfit

[05/16/19]   There is NO reason to say no...let today be the day you say YES!

Summer is nearly here and we’re taking only an additional 10 people to undergo our 4-week total body fitness transformation 🍩 👙!
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Starts May 20th 2019
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Schedule a FREE consult ➡️ http://bit.ly/2GS3QrI
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What you get:
✅ 4 weeks programming
✅ 4 week nutrition guide
✅ Personal trainer
✅ 12 cutting edge fitness classes
✅ Body measurements and data
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Ready to SIGN UP? ➡️ http://bit.ly/2GS3QrI

My Experiments With Intermittent Fasting

One of the nutritional tools that flies under the radar. Have a read as Dr. John Beradi discusses the benefits of intermittent fasting.

For a “how to” check out our episode all about intermittent fasting at the Beyond The Box Podcast.

Listen 👂🏼 https://apple.co/2VtnXVY

journal.crossfit.com Expert Dr. John Berardi serves up an introductory summary of his research into extended fasting.

Listen 👉🏼 https://apple.co/2Hh3E4q

Every year on Memorial Day CrossFit gyms from all over the United States (and some others in different countries) come to together to perform the Workout “MURPH”.

MURPH is a workout done in honor of the Armed Forces. A way for the thousands of CrossFit gyms and hundreds if not millions of CrossFitters to show their thanks and gratitude to the men and women who have made the ultimate sacrifice for our great nation.

It’s a fun, slightly painful, and long workout. Here, Lee and Amy discuss how to prep for this day.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For MURPH gear and donations visit >>>> https://themurphchallenge.com/

Low-carbs and lipids

"Most of these cardiologists have their doubts about low-carb dieting, and, just as with the one who sent the email to my former patient, most will never read this paper critically, but will immediately use it as padding for their own anti-low-carb bias.

These are the kinds of shenanigans that go on all the time. They are the reason there is so much disinformation out there. And they are the reason that you should always be skeptical to the max whenever you hear this kind of idiocy bantered about. You must read the entire paper – not just the abstract."

- Michael R. Eades, MD

proteinpower.com Once again the dishonesty or maybe sheer stupidity of scientists bowls me over. I got an email from an old patient a couple of days ago who is following a low-carb diet while under the care of a skeptical (to say the least) cardiologist. The cardiologist sent the patient an email with a link to […...

Listen ➡️ https://apple.co/2XQyQ12

Coach Brandon may be one of the happiest dudes who walks the Earth. However, it wasn’t always a happy go lucky life.
Here are three key behaviors that have altered his life.

”Some of the greatest memories you will ever make, will be in the moments when you leap into the jaws of your greatest fears”.

- Coach Brandon

Listen ➡️ https://apple.co/2PzBWDx

In today’s episode. Amy, Brandon, and Lee discuss the books that have had the biggest impact on their lives. Some are current, some are from the past, and some have been read multiple times.

Amy’s

1. My Year with Eleanor by Noelle Hancock - https://amzn.to/2vqabE4
2. Educated by Tara Westover - https://amzn.to/2vqagrm
3. Wonder by RJ Palacio - https://amzn.to/2vmvJBL

Brandon’s

1. How to Think & Grow Rich by Napoleon Hill - https://amzn.to/2vo4BlA
2. Chasing Excellence by Ben Bergeron - https://amzn.to/2vqsSaK
3. The Way of the SEAL by Mark Divine - https://amzn.to/2vmD1Fl

Lee’s

1. The Ideal Team Player by Patrick Lencioni - https://amzn.to/2vxgxlr
2. Altered Traits by Daniel Goleman - https://amzn.to/2vxgAh7
3. Atomic Habits by James Clear - https://amzn.to/2vnrZzN

Read ➡️ http://bit.ly/2VfOFjT

“CrossFit is a beautiful tricky beast. We have movements we love and excel at, and then we have the ones we hate and we struggle with. Good — this will only make us better. In the moments of self doubt, when you look to your left and right and begin to compare yourself to the people next to you, remember that it doesn’t matter”

Listen ➡️ https://apple.co/2KQvRnA

Ever been here? Ever felt like you could have ran your intramural open better? Never ran one before, here you go! Here it is, ALL laid out for you.

Here are some suggestions:

1️⃣ MAKE IT FUN
2️⃣ Eliminate points for competition (mostly), yup...we said it!
3️⃣ Let your members drive this thing!

ENJOY

FREE 1 on 1 consult ➡️ http://bit.ly/2KtmARY

✅ Sit down with an expert trainer
✅ Introduce the CrossFit methodology
✅ Review what you would like to accomplish
✅ Design a path to accomplish your goals

CrossFit

Crossfit is for EVERYONE 😊

"Y’all, this lady is amazing. It may be hard to understand how much of an accomplishment her jumping onto this 25# bumper plate actually is, but there was zero possibility of it happening when she first came to TrainTown. At 71 years young, Cynthia Whittaker has, in many ways, gotten her life back. If not for her decision to show up and improve, and our ability to provide her with programming that allows her to flourish, there’s a good chance she’d be limited to some type of assistance device to get around. That was an unacceptable fate to her. And us."

— TrainTown CrossFit

Listen ➡️ https://apple.co/2IcuEnt

We need to be moving towards a target that exists! Most times, when we sit down with an athlete their goals are incredibly generic:

“I want to be fitter”
“I want to go to regionals”
“I want to get better at pull ups”

...and typically, they have no actionable steps on how they’re going to get whatever they want to achieve.

Here we share our detailed process in how we set goals for the business, the staff, and ourselves. We go over SMART Goals, Outcome or Results Oriented Goals, Process Goals, how we utilized these tools for our own success, and how we can help you do the same!

“Took a few minutes to reflect before my kiddos came in today. I know I’ve said this before, but this place truly puts me in a better place mentally. Walked in the door in a crummy mood, walked out smiling and thankful for all of the blessings I have.”

- Coach Lauren 4/2/19

Ashburn CrossFit

If you are looking for a great resource for fitness and nutrition, check out our YouTube Channel and subscribe today!

youtube.com

19.5 Strategy & Guidelines

19.5 Strategy & Guidlines

1. You have a lot more time than you think you have.
2. Break up both the Thrusters and Chest to Bar Pull-Ups early and often.
3. In the scaled workout, breakup your Jumping Pull-Ups, this will get harder than you think.
4. Cue yourself when your over halfway (its after the set of 27, the majority of the work will already be done).
5. Find a rythym, this one is long. Do whatever you need to in order to keep moving. Count down from 5 or 3, have someone cue you to keep going, but ensure you keep moving and keep breaks to a minimum.

19.5
33-27-21-15-9
Thrusters (#95/65)
Chest to Bar Pull-Ups

CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier

“Likewise, unless you are a marathoner and hope to continue those competitions post-pregnancy, the average mom (and even the above-average mom) doesn’t need to be able to run a faster 10K; she needs to know proper lifting technique as well as functional strength and power so she can appropriately accommodate her growing abdomen and avoid lower-back pain. And once the baby is born, she needs to be able to properly squat, pick up the baby, carry the baby up and down stairs, and place the baby uncountable times in and out of a stroller or a car seat. It goes without saying that baby does not stay 8 lb. 6 oz. forever.”

Great read on training during pregnancy by Dr. Hannah Dewalt.

AND in case you missed our podcast all about fitness during maternity ➡️ https://apple.co/2EJthtm

journal.crossfit.com The feats of the women who have continued CrossFit through their pregnancies are simply astonishing.

#026: Q & A Part 2

Listen ➡️ http://ow.ly/LaEC30o3NxW

Taking questions from our members and social media outlets in today’s episode. Covering topics from business attrition to double-unders.

Follow us on Social Media:
FB - http://ow.ly/sg3o30o3NxX
Insta - http://ow.ly/jCjA30o3NxY

Ashburn CrossFit
FB - http://ow.ly/dRCm30o3NxZ
Insta - @ashburncrossfit

All over the world in the CrossFit community there are winning stories about Type 2 diabetics no longer having to inject themselves with insulin.

CrossFit has also been shown to improve the quality of life in Type 1 diabetics as well. Listen to Sean’s story below. Before CrossFit Sean was taking as much as 5 units of insulin with meals. After 1 year and 4 months of CrossFit Sean is now on a very low dose of insulin (0.7-2 units).

Choose CrossFit ➡️ Change your life!

Move better. Feel better. Look better. Fight against chronic disease so that you may live a happy healthy life.

https://journal.crossfit.com/article/competing-with-diabetes-and-winning

Timeline Photos

19.4 Strategy & Guidelines

19.4 Strategy & Guidelines

1. Leave it on the floor, this one is GO!
2. Have a plan for the Bar Muscle Ups & Pull Ups.
3. Keep moving on Burpees.
4. Be prepared to breath hard!

Cap 12
3 Rounds:
10 Snatches (#95/65)
12 Bar Facing Burpees
- Rest 3 Min -
3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees

library.crossfit.com

Cancer, Carbs, and Controversy

Great read from Brittney Saline. We've spoken about this topic on the Beyond The Box Podcast. Cancerous cells feed off of glucose and glutamine. What happens when to the disease when you lower insulin levels and manage your nutrition in a way to produce and use ketones for energy?

According to the article:
In 2012, Fine conducted a small clinical trial with 10 patients with advanced, incurable cancers that remained progressive even after at least two standard treatment methods. After 28 days of consuming a ketogenic diet, all 10 patients became ketotic, some to greater to degree than others. “The patients who had the most ketosis were the ones who had either stable disease or partial remission, and the ones who generally had the least amount of ketosis were the ones who had
progressive disease,” Fine said of the trial’s findings. “We have found that ketone bodies directly inhibit cancer growth in all of the cancers that we’ve measured, and they don’t inhibit the growth of control, normal cells.”

http://library.crossfit.com/free/pdf/CFJ_2016_06_Cancer-Saline4.pdf

library.crossfit.com

Best of luck to Eric, Elizabeth, Stephanie, Lexi, and Lauren ALL of whom are getting their L1 Certification this weekend!

http://bit.ly/2Tp2kVR

I constantly felt fear. I heard this voice in my head, as if on repeat. It would say:

“You can’t do this.”

“Don’t pick up the phone.”

“You moved where to do what?”

“That class sucked.”

“I hate teaching the clean.”

The voice would go on and on…

It wasn’t until about a year later, three text messages from a friend, and a small accumulation of wins over time that would completely change my mindset.

She's 6 months into her first pregnancy and Coach Nicole (CF Level 2 Trainer) joins us out of CrossFit Rife for 30 mins.

Listen here ➡️ https://apple.co/2EJthtm

What do you do when you're expecting? Is fitness okay? What should I avoid? Do I need to stop all together?

We answer all of the questions and more.
For additional education:

"The Post Natal Completion Cure" - https://amzn.to/2NR8c4o

"Real Food for Pregnancy" - http://bit.ly/2Ul7Kh0

"Diastasis Reacti" - https://amzn.to/2EC4tTK
"Exercising Through Pregnancy" - https://amzn.to/2IVVgLy

Listen here ➡️ https://apple.co/2EJthtm

Building Mental Toughness

"Mental toughness should be the eleventh general physical skill"

- Rich Froning

Here's a great read John Hermiz Psychologist at Stockholm University

What do I mean by the term “mental toughness”?

I consider mental toughness to be the ability to continue according to plan in a way that is in line with your values even though negative thoughts and emotions are pulling you in another direction. Or, in layman’s terms: The ability to get present and move forward in a stressful situation.

So how can CrossFit help a person develop mental toughness?

Click to read...

journal.crossfit.com CrossFit trainer John Hermiz says to get mentally tougher, you have to stick to your plan.

19.3 Strategy & Guidelines

19.3

1. Keep a steady pace and try to keep moving through the lunges and the box step-ups. You don't have to move fast, but if you can continously move you will make up a lot of ground.

2. Break up your Strict HSPU or DB Strict Press early and often. Take short breaks.

3. Be prepared for your legs to get really tired.

4. If you make it to the bear crawl or the handstand walk that's a huge victory.

200' Overhead/Front Rack Lunge
50 DB Box Step-Ups
50 Strict HSPU/Incline/DB Strict Press
200' Handstand Walk/Bear Crawl

GOOD LUCK!

CrossFit KIDS at Ashburn CrossFit is a general physical training program. At or place kids will run, jump, learn to move well, train major lifts starting with a PVC pipe, perform pull-ups, squats, and jump roping AND SO much more!

FREE Class Sign Up
http://bit.ly/2Ilr6B8

We believe in instilling lifelong love of fitness at an early age to promote physical literacy and health into adulthood. There is something for every kid in our program to excel at!

FREE Class Sign Up
http://bit.ly/2Ilr6B8

Next podcast is a Question & Answer session.

What questions can we answer for you?

Post below 👇🏼

3 Ways to Perfect the Visual Cue

3 Ways to Perfect the Visual Cue

https://youtu.be/NGkNEhnwXUk

1. Verbiage (the verbal part to the visual cue)
- Eliminate all other words. Use:
"This is what you're doing" (demo fault), then say "This is what I want you to do" (demo correct movement)

2. Exaggerate the fault (make it look nasty and obvious)

3. Slow down and point to where you want your athlete to look
- Our athletes are not going to be great at identifying faulty movement. Slow your movement down, and point to where you want them to look.

1. Verbiage (the verbal part to the visual cue) - Eliminate all other words. Use: "This is what you're doing" (demo fault), then say "This is what I want you...

Huge shout out to Kelly! She is our Winter Melt Nutrition Challenge Winner! Kelly wins a FREE Entry to a Spartan Race!
Honorable Mention to Ansa and Robin! All of these ladies did an amazing job!

#nutritionchallenge #wintermelt #crossfit #ashburncrossfit #fitness #fitfam #acfgymfam #gymfam #health #nutrition #fitlife #spartanrace

The CrossFit Games

"I have been doing CrossFit for 10 years and competing for nine. I opened my own CrossFit gym in 2009 and worked as part of the CrossFit Seminar Staff for six years. I am a big supporter of the CrossFit community and enjoy helping people gain a better understanding of the CrossFit style of workouts. I know many people are unaware and do not fully understand our idea of fitness. While everyone has a right to their own unique opinions, I would like to clarify our beliefs, the way we go about training, and the way the CrossFit community defines fitness."

— Rich Froning, four-time Fittest man on Earth

Everyday is an awesome day to take back your health...some days can more FUN than others!

At ACF we celebrate not only completing a WOD(workout of the day) but the accomplishments of those we share our journey with.

If you'd like to know a little more about Crossfit, stop by our box, Ashburn Crossfit, this evening and enjoy the fun filled atmosphere💪
#acfstrong
#acffamily

19.2 Strategy and Guidelines

19.2

1. If you're capable of Toes-to-Bar push the envelope and go out a little faster than you think, the goal for you is to beat the 8-minute clock.
2. If Toes-to-Bar are not your jam, break them up early and often and take very quick breaks.
3. When the barbell starts to feel heavy, perform quick singles.
4. Relax on the Double-Unders

8-minutes to complete:
25 Toes-to-Bar
50 Double-Unders
15 Squat Cleans (#135/85)
25 Toes-to-Bar
50 Double-Unders
13 Squat Cleans (#185/115)

If completed before 8-minutes, add 4-minutes to the clock and proceed to:

25 Toes-to-Bar
50 Double-Unders
11 Squat Cleans (#225/145)

If completed under 12-minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bar
50 Double-Unders
9 Squat Cleans (#275/175)

If completed under 16-minutes, add 4 minutes to the clock and proceed to:

15 Toes-to-Bar
50 Double-Unders
7 Squat Cleans (#315/205)