Ashburn Crossfit

Beyond The Box by Ashburn CrossFit on Apple Podcasts

Beyond the Box Podcast Episode 5 “Q & A”.

Here it is team! We answered all of them. Well, most of them! Enjoy this one its awesome! 😎

Here we answer our members questions about topics such as nutrition, favorite movements, programming, the CrossFit Games, sleep, why CrossFit is our fitness methodology and much more!

itunes.apple.com Download past episodes or subscribe to future episodes of Beyond The Box by Ashburn CrossFit for free.

Why One Busy Mom Made Time for Fitness

We've all had some trouble with this one. Making time for working out.

Here's an inspiring story of a Mother who made time despite being pregnant. Julie Valdez lost 80 lb. while caring for two sets of twins.

journal.crossfit.com Mother of four loses 80 lb., gains health and happiness.

"Morning Routines and Daily Practices" from Beyond The Box by Ashburn CrossFit on Apple Podcasts

Beyond the Box Podcast - Episode 3 "Morning Routines".

The morning will set the tone for the entire day. Here, Coach's Brandon, Lee, and Amy discuss best morning practices, some habits you should get rid of, and how to set up your day for success.

Suggestions (from the podcast):
1. Analog Alarm Clock - https://www.amazon.com/Pluteck-Ticking-Nightlight-Ascending-Battery/dp/B01LYA8PGL/ref=sr_1_2_sspa?ie=UTF8&qid=1535723675&sr=8-2-spons&keywords=battery+powered+alarm+clock&psc=1&smid=A2QUN4EP5MJQDG

2. 5 Minute Journal - https://www.amazon.com/Paperback-Journal-Minutes-Successful-Happier/dp/1974645274/ref=sr_1_3?ie=UTF8&qid=1535723850&sr=8-3&keywords=5+minute+journal

3. Headspace application

itunes.apple.com Coach Brandon, Coach Lee, and Coach Amy discuss their morning routines and daily practices. These include making your bed, not pressing the snooze button or checking your phone in the morning, the five minute journal (a daily practice of gratitude, Hea.

Upcoming handstand workshop with Duo Die Acrobatics. Saturday September 1st 11am-12:30pm.

https://www.instagram.com/duo_die_acrobatics/?hl=en

What to Know About Pumpkin Spice Lattes, From a Nutritionist Who Loves Them — Health.com

The PSL 🎃 is back next week!

Just remember - everything in moderation!

“A tall Starbucks PSL made with whole milk and whipped cream clocks in at 330 calories, 15 grams of fat, 40 grams of carb with 39 from sugar, and 11 grams of protein. To put that in perspective, a Starbucks Cheese Danish is lower in everything, including sugar, with 28 fewer grams than the PSL. So when you order a Starbucks pumpkin spice latte, enjoy every sip but just think of it as a dessert rather than a coffee”

What to Know About Pumpkin Spice Lattes, From a Nutritionist Who Loves Them - Health.com https://apple.news/AZlAZmNbOTHO-DrZR26RjJw

apple.news They're back at Dunkin Donuts and Starbucks next week!

Beyond The Box by Ashburn CrossFit on Apple Podcasts

Weekly podcast is now available on iTunes.

In episode 1, Coach Lee and Coach Brandon talk about facing adversity. No one’s life is perfect and positive all the time. Here, they share real life experiences and give some tips on how to look forward. Enjoy!

itunes.apple.com Download past episodes or subscribe to future episodes of Beyond The Box by Ashburn CrossFit for free.

Off the Carbs, Off the Couch

“Nutrition is just as—if not more—important than movement.”

Perhaps this is the biggest misconception in all of fitness. A lot of individuals like to begin their fitness journey, losing that 30 lbs, body fat, adding muscle, etc...by beginning with a lot of running, cardio, working out. This is useful, this is beneficial, and it certainly can make an impact. However, the greatest opportunity to win in fitness relative to weight loss, lowering blood pressure, and getting rid of type 2 diabetes, starts with yourself in the kitchen.

Eat enough carbohydrates to support exercise not body fat.

journal.crossfit.com Greg Glassman’s prescription is the key to health.

“Jackie”:
1000m Row
50 Thrusters (empty bar)
30 Pull Ups

Scaling options:
Reps - 30 Thrusters
Movements -Jumping Pull-ups

[08/13/18]   Lost 172 lb. since starting CrossFit exactly two years ago at 422 lb. Total weight loss is 235 lb. with my heaviest being 485 lb. Currently weigh 250 lb.
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Good nutrition and CrossFit are key elements of this change. But the CrossFit community and coaching is the foundation of what made all of this possible. I’m tremendously blessed of the support I’ve surrounded myself with. This is not easy, but I feel massively better than I have in decades, and continuously healing from morbid obesity.

After 27 years my Mother finally got me to make my bed. A lesson from Coach Brandon.

Obese to Beast

John David Glaude runs the YouTube channel “Obese to Beast” to help people move from sickness to fitness. Glaude, who once weighed 360 lb., reclaimed his health with nutrition and CrossFit.

journal.crossfit.com John David Glaude decides he wants to live past 40.

[07/30/18]   Before CrossFit, Rainier Ward was a statistic, weighing nearly 600 lb. and suffering from Type 2 diabetes before he turned 30.
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After changing his diet and starting CrossFit, Ward lost 145 lb., reversed his diabetes and normalized his blood pressure.
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Rates of Type 2 diabetes in Canadian indigenous communities have reached epidemic levels. In some indigenous communities, as much as 26 percent of the population had the disease in 2013. For reference, Diabetes Canada reported that 9.3 percent of the general Canadian population had Type 2 diabetes in 2015, though that number is expected to increase to 12.1 percent by 2025.

[07/23/18]   “Lost 26 Kg’s and 13 cm around my waist in the past 6 months!!! Thanks to everyone at CrossFit Ivory ... Dedication and commitment to my goal of living a healthier life!!! Looking forward to the future".

[07/19/18]   Gus has made BIG changes since he started with us Celebration Crossfit in January! He has many goals, one being to run a mile without stopping and another of tackling 3 pull-ups using a black band. He lost 30 lbs. in his first 3 months with us and look at where he is today!

You vs You

I think a lot of individuals are in your place. "I've thought about going to the gym and changing my lifestyle, but I'm afraid to take that leap". If you've ever had these thoughts: "I'm not healthy enough", "I need to change my life", "I have no idea where to start". Start here.

[07/13/18]   Day 560 and Athena has lost 214 lbs and completely changed her life! Great job lady!

Rowing Tips and Tricks with Coach Brandon and Coach Nick

Review of common mistakes seen while rowing, and how to fix them!

Airrosti

In today’s #MobilityMinute, Dr. Ryabinov discusses shoulder health while providing some insightful tips on how to keep your shoulders flexible, stable, and healthy.

Shelby has been doing CrossFit for five years. She has been a part of the team here at ACF for a few of those. Shelby coaches to spread smiles and laughter to others (she’s pretty talented at this). You will not only see her giving detailed and great instruction, but possibly dancing as well. Hear her story.

Happy Fourth of July, ACF Gym Peeps! I hope you enjoy friends, family, BBQ, and fireworks! But come in first for your WOD. Today is a Hero WOD to help us pay respects to those that have given their lives for the freedoms we enjoy and celebrate today!

Happy Fourth of July, ACF Gym Peeps! I hope you enjoy friends, family, BBQ, and fireworks! But come in first for your WOD. Today is a Hero WOD to help us pay respects to those that have given their lives for the freedoms we enjoy and celebrate today!

CrossFit Stories: Tiphaine

A year to the day, Tiph picked up her life from France and came to America to gain some experience in her field, and to see what life was like. We were fortunate to have her be a part of this place for several months.

CrossFit Myths Debunked + FREE Class!

Debunking some of the general assumptions made about CrossFit. See what a day in the life at our place looks like and get a FREE class on us!

CrossFit Stories: Drew

Drew came to us on referral from a friend who had lost 60 pounds doing CrossFit. Three months in, Drew has dropped 26 pounds and his joints are pain free for the first time in a long time.

Meet the Coaches: Coach Brandon

Brandon came to us from Grand Rapids, MI. His mission is to become the best trainer/coach he can be in order to maximize the quality of life of the individuals that come through the doors at Ashburn CrossFit. Check out his story.

Warmup & Workout

Do you have members who feel like the program or the workouts are not hard enough? Do you have people who always ask for more work/volume? Try this little intensity drill and let me know what you think.

Free Class On Us

No more excuses - you deserve to be healthy. Free class on us!

Summer Fitness Challenge

Summer is here - it's time to get the body you've wanted.

Use code '6WEEK' for $50 off on this program!

Squatting Her Way out of Surgery

Elaine dealt with so much pain in her hip that eventually she concluded she needed invasive surgery.

Prior to surgery, she joined CrossFit Thrive out of Westfield Indiana. Little did she know...this one decision would change her whole life.

Fast forward six months and Elaine is now pain free and no longer needs surgery. She credits newfound strength, mobility, and flexibility for her now pain free life.

One decision could result in becoming pain free, getting off medications you've taken for years...ultimately improving your life in ways you couldn't imagine.

journal.crossfit.com Elaine Winegar learns to move properly, avoids the knife.

Proud of all the Ashburn CrossFit Teams at Flex On The Mall last weekend!!
#ashburncrossfit #crossfit #community #acfgymfamily #acfgymfam #gymfam #gymfamily #fitfam #fitlife #gymlife #workout #wod #fitness #competition #flexonthemall #nationalmall @ Ashburn Crossfit

CrossFit Stories: Eric & Andrea

After being lost in the gym and working through multiple injuries Andrea decided to give CrossFit a try. Now, she's injury free and loving the family atomsphere Ashburn CrossFit provides. Eric was talked into CrossFit by his loving wife (Andrea). In his first six weeks he lost 18 lbs and 5 inches in his waist size.

Diet Is the Difference

SlimFast, Jenny Craig, and Weight Watchers didn't work...Every nutrition coach she worked with focused solely on one metric, weight. Enter CrossFit Level 3 Coach Mike Brady.

Tammy Florczak had been doing CrossFit for five years. But at just 5 foot 3, she still weighed 390 lb. By August 2017, she had Type 2 diabetes. It was a wake-up call.

She decided to make a change, and asked Mike to help her clean up her diet. Five months later, Florczak has dropped 45 lb. and seen significant improvements in her average blood-glucose levels, as indicated by an A1C test (the test measures average blood-glucose levels over a period of approximately three months).

#CrossFit #HealthyLife #NotAllFoodsAreCreatedEqual #Nutrition

journal.crossfit.com Tammy Florczak eliminates sugar and improves her bloodwork.

Strenuous exercise in adolescence may ward off height loss later in life: Researchers identified several key factors in postmenopausal women associated with marked height loss of more than 1 inch

It never ceases to amaze me how what you do early in life has such an impact on your later years! Exercise for teen girls is linked to less height loss later in life! http://ow.ly/PBoM30kiVIK

sciencedaily.com A new study has identified several key factors in postmenopausal women that are associated with height loss, a common occurrence in this age group that is known to increase the risk for death and disease.

Coach Brandon giving Cryotherapy a go! Check out Elite Wellness Performance and Recovery.

Island Wars: The Fight Against Disease in the Philippines

Pip Conde began CrossFit Infinitas in 2013 as a place to develop competitive CrossFit athletes.

This all changed when Leo San Juan walked through the doors in 2016. San Juan weighed 287 lb. at 5 foot 7. A Type 2 diabetic, he had been taking insulin for the last 10 years. But after just a few months of CrossFit—and eating a Paleo diet on Conde’s advice—San Juan gave his coach some good news.

For the first time in ten years, San Juan's doctor took him off insulin. He now weighs 220 lbs and is healthier than ever.

Infitas now has over 200 members and a new mission: To affect the greatest number of people as possible.

journal.crossfit.com The Conde siblings are dedicated to improving health through fitness and food.

CrossFit Stories: Joey

Prior to Ashburn CrossFit, Joey struggled to get his body weight under 200 lbs. After a few months he's gone from a 36 to a 33 inch waist and is under 200 lbs for the first time in years.

Bye-Bye Bottle, Body Fat and Blues

After 10 months of CrossFit, Krajewski found himself nearly 100 lb. lighter than when he started.

By January 2018, he weighed 228 lb., his blood pressure had normalized, and his sleep apnea had disappeared.

He no longer needs a breathing pump at his bedside, and he no longer starts his day by downing a bottle of alcohol.

journal.crossfit.com Adam Krajewski's dramatic U-turn.

CrossFit Stories: Holly

She hadn't been to a gym in 20 years. She was diagnosed and struggled with vertigo...18 months later CrossFit has changed Holly's life.

How to approach the WOD "MURPH": Scales & Strategies

Every memorial weekend thousands of CrossFit affiliates all over the world gather to perform the famous hero WOD "MURPH". We do this workout in honor of those who have served our country.

Here Coach Brandon goes over scales for multiple levels and which strategies would be best used in this workout.

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.

#CrossFit #USArmy #USNavy #Marines #USAF #USCG #MURPH

Get Better at CrossFit Without Adding Time

Here's an opportunity to get better at CrossFit and the movements you struggle with most, without having to put in extra time or increase the numbers of days you attend class.

Practice vs Competing. Speed vs Quality. Benchmarks vs Class WOD's.

It's back!!!!! KIDSTRONG classes begin June 5th!! For the month of June, we'll have class Tuesday and Thursday afternoons at 4pm. $125 These are CrossFit classes designed for kids ages 6 to 12. Have some fun while you get fit!
Questions? - amy@ashburncrossfit.com

sign up here: http://ow.ly/7DqX30k11Fs

How to fix your jumping pull-up

Pull-ups are tough! The jumping pull-up is a great scale to allow your athlete to eventually be able to perform a strict pull-up. However, are you doing them correctly?

Happy Mother's Day to all of our Strong and Beautiful Moms! Hope you enjoy your day!

CrossFit Stories: Robin

http://ow.ly/PnvW30jLm41

CrossFit Stories:
This week we're with Robin Lillis. Here's her story :)

How to improve your Overhead Squat

If you struggle with the Overhead Squat this video is for you. Here, Coach Peter walks you through Warm up to movement on how you can improve your Overhead Squat.