June 2016 Newsletter

Transcription

ATHLETE
NEWSLETTER
2016
750 State Route 3 South, Suite 5
Gambrills, MD 21054
410-697-3742
UPCOMING EVENTS
NOTE: THERE WILL BE NO MORE 11:30 AM
SATURDAY CLASS FOR THE SUMMER SEASON, BUT YOU CAN STILL JOIN US ON
SATURDAYS FOR RUCKFIT AT 9 AM!
June 8 - Last day to sign up for Summer Slam
June 18 - Summer Slam 9 a.m.
June 19 - Father’s Day
New Program provided to members and non members: EC Fitness: email [email protected]
for more information
COMPETITION CORNER
If you are interested in competing locally (DC, MD, VA, etc.), check out all these great opportunities!
Don’t forget to let us know if you are competing/participating so we can cheer you on! The
following are the upcoming events in our area:
June 25 & 26 - Vekter Games @ CrossFit ReVamped (Columbia, MD - MM/FF teams)
July 19-24 CrossFit Games! - Coach Josh will be competing with Team 12 Labours. Wish him luck
and don’t forget to tune in to cheer him on!
August 20 - Beauty vs. The Beast @ CrossFit Lorton (Lorton, VA - MMM and FFF teams)
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Happy Birthday June Babies!
CCF wishes a Happy Birthday to:
6/1 Aaron G.
6/4 Kaelani P.
6/6 Jason P. + Linda P.
6/8 Steven L.
6/13 Jenn P. + Katrina Z.
6/14 Melissa M.
6/15 Chip T. + Marc B.
6/16 Ardiana M. + Nick G.
+ Quincy R.
6/17 Aaliyah C. + Perez S.
+ Ashley S.
6/18 Serrina S. + Victoria M.
6/24 Amanda V.
6/25 Logan B. + Kenneth M.
6/26 Kelly H.
6/28 Kim S.
6/29 Sharon S. + Jerrod T.
6/30 Matthew T.
If we missed your birthday shout out, we apologize but we didn’t seem to have that info in your
account profile. Please see Paige and we’ll get that fixed right away, if that is something you wish to
share with us. If you have a birthday coming up in future months and not sure if we have your info,
shoot us an email.
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New Employee
Spotlight:
Gabby
Hi there! I’m Gabby and I’m the newest
member of the CCF team. You can find me at the
front desk Monday through Friday, where I will be
available to answer any questions you may have
about your billing account or membership.
!
A little bit about me: I graduated from Towson University with a Bachelor’s degree in Journalism and
a minor in Electronic Film & Media. In my spare time I work as a freelance writer and I enjoy
traveling, attending music festivals, practicing yoga, picking apart Maryland crabs, catching Orioles
games, visiting family, laughing with friends, and most importantly – obsessively cuddling with my
two cats Harvey and Wilbur.
I am excited to get to know all of you and cannot express how grateful I am to be surrounding myself
with positive, motivated, and inspirational people! If you see me in the gym, please do not hesitate to
introduce yourself and tell me a little bit about your interests as well. Don’t like talking about
yourself? That’s cool, you can always just show me a picture of your super adorable pet instead.
Cheers!
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CROSSFIT NEWS
10 Reasons Why CrossFitters Should Start
Practicing Yoga
by Debbie Steingesser, May 31, 2013, Tabata
Times
CrossFit is all about community, and so is yoga.
For the past five months I’ve been teaching a
regular Sunday yoga class at San Francisco
CrossFit[3]. After years of teaching in traditional
yoga studio settings, this has been an exciting new
challenge and a welcome change. I began training
at SFCF in June of 2012 just after taking my first
classes at CrossFit H20 in Medford, MA — owned by my best friends, Jaffney Roode and Benjamin
Frank. I was instantly hooked on the intensity, speed, and explosive energy of CrossFit workouts. I
quickly discovered that my background as a yoga practitioner provided me with the general mobility,
positional awareness, focus, breath, and presence needed to stay on track with such a training
program. CrossFit and yoga go together like fresh donuts and really good coffee, literally. Coffee,
donuts, yoga, and CrossFit have become a regular occurrence on Sundays at SFCF.
Here are 10 reasons why I believe yoga can help you grow as an athlete, reach your goals, and
continue to excel beyond your wildest expectations.
1) Yoga improves your range of motion and general mobility
Most of the classical poses in yoga support the same concepts of creating torque, finding a braced
neutral spinal position, and always working from core to
extremity. Are your heels coming off the ground in your
overhead squat? Is it impossible for you to do a handstand
because your shoulders are so tight? How are your pistols? Can
you get down there? Practicing basic yoga poses like downward
facing dog, warrior two, and pigeon (just to name a few) help
reinforce external rotation of the hip and shoulder necessary for
many basic movements of CrossFit. Performing these yoga
shapes consistently helps improve your overall mobility. Greg
Glassman did say that all Crossfitters should be able to do the
splits. This could be your future.
2) Yoga helps you focus
Have you ever had to complete 150 wall balls? That target is your “drishti” or point of focus where
your gaze rests. In classical yoga there is a strong emphasis on creating a focal point that doesn’t move
so you stay consistent while you’re moving. This technique of setting a steady focus helps
tremendously with Olympic lifting, double unders, high box jumps, and toes to bar, just to name a
few.
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3) Yoga teaches you how to breathe more efficiently
CrossFit is primarily about moving fast with intensity, but in order to cultivate speed you must also
cultivate rest. After my first “Yoga for the Crossfit Athlete” class at San Francisco CrossFit, the Supple
Leopard himself, Dr. Kelly Starrett asked me how it went. I replied, “It was awesome. The athletes
move really well…but they breathe like shit.” Vinyasa Yoga is a practice of linking movement to
breath, so you move through postural transitions using your inhale and exhale. This pattern of breath
awareness seamlessly transfers to a long burpee workout where the timing of breath and rhythm is
essential to staying on point. Yoga also helps you learn how to breathe deeply into your diaphragm,
which directly translates into your ability to produce more power and sustain movements for longer
durations.
4) Yoga develops your ability to balance
Balance is one of the Ten General Physical Skills highlighted in Greg Glassman’s definition of
CrossFit. It’s necessary for most of the movements you see in a
classic CrossFit workout. Practicing yoga poses such as Tree,
Eagle, Dancer’s, or Half Moon help you achieve the stability
needed to perform high rep pistols or do cartwheels on a
balance beam at the Sac Town Throwdown (not that I’ve ever
done that). If you’re lucky, this balance thing trickles into your
real life outside the gym and suddenly you’ve landed your
dream job, relationship, home, and you have time for your
CrossFit and yoga addiction. Lucky you!
5) Yoga keeps you fit
Please ignore this one if you’re on the milk diet and trying to
get “swole.” Yoga will lengthen your muscles and potentially
help you grow an inch taller. Or, your posture will improve
from practicing yoga and you’ll appear to be taller. Either way,
yoga keeps you looking sexy. And we all know CrossFitters like
to look good: topless, in Lululemon sports bras and Reebok
bootie shorts, and especially naked.
6) Yoga gives you time to relax
Yoga can be hard, really hard if you’re not used to it. But
unlike a Hero or Girls WOD, you probably won’t throw up at
the end. CrossFit is primarily about moving fast with intensity,
but in order to cultivate speed you must also cultivate rest.
Relaxation is important for your ability to integrate the information you receive mentally and
physically during your workouts and throughout your day. Being able to relax deeply helps you come
back with more power, focus, and determination, because you’ve had ample time to recover. On your
next rest day, replace your giant ice cream sundae with a restorative yoga class and see how you feel.
Or, who am I kidding…. just do both.
7) Yoga reinforces good positioning
My dear friends and coaches, Kelly Starrett, Carl Paoli, Diane Fu, Nate Helming, and the team at
SFCF have created an entire epoch around the skill of establishing good positions across a variety of
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physical disciplines. Most of the classical poses in yoga support the same concepts of creating torque,
finding a braced neutral spinal position, and always working from core to extremity. The goal of the
ancient yogis was to move through postures in a way that could help you sit comfortably for long
periods of time in a lotus position where the spine was held neutral. This is the same spinal position
used when you’re running, doing a pull up, or performing your heavy deadlift and push press.
8) Yoga can be a legitimate workout
Anytime you bring people together with a common focus or goal, those people will feel connected to
each other. One of my favorite things about teaching yoga to CrossFitters is watching the big guys who
can deadlift 500+ pounds show up to yoga; within five minutes they’re drowning in a pool of their
own sweat. Yoga can be hard, really hard if you’re not
used to it. But unlike a Hero or Girls WOD, you probably
won’t throw up at the end. On the contrary, you’ll get a
ten minute supervised nap with a lavender neck massage
and a lullaby. You’ll most likely emerge from a vigorous
yoga class feeling calm, present, and relaxed instead of
feeling like you were just run over by a Mac truck.
9) Yoga builds community
CrossFit is all about community, and so is yoga. Anytime
you bring people together with a common focus or goal,
those people will feel connected to each other. The root
of the word yoga in Sanskrit is “Yug,” which means to
yoke, join together, or connect. The essence of yoga is the concept that if we connect deeper to
ourselves, our bodies, our breath, and the present moment then we ultimately will connect more
deeply to one another.
10) Yoga is fun!
In my yoga classes (and not just CrossFit yoga classes), I play Macklemore, Daft Punk, Pink Floyd,
Bon Iver, and Nina Simone. I tell stories about how big Hanuman’s (yoga monkey gods) quads were
and how much he needed to lift to get triceps big
enough to fight evil yogi invaders. I bring donuts and
we drink coffee, wine, mimosas, and accept the
occasional sushi donation from our local Japanese
restaurant. We laugh, playfully make fun of each
other, breathe together, and say “Namaste Bitches.”
I sing, sometimes we dance even though that’s so
totally weird, and we enjoy our lives, because what
the hell else are we supposed to do?
Seriously. Just do yoga already. It will improve your
CrossFit training, make your outlook on life a bit
more positive, and could potentially even transform
you into a better person. So…Namaste, bitches.
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Debbie Steingesser was introduced to gymnastics and dance before she was able to walk. Her
boundless enthusiasm for movement guided her on a path of studying and
performing jazz, tap, ballet, modern, hip-hop, and West African dance.
When she was 16 years old, Debbie was introduced to yoga as a way of
cooling down at the end of vigorous dance classes. She never looked back.
In 2011, Debbie discovered CrossFit at her good friend’s gym, CrossFit H2O
in Medford, MA. Immediately after her first workout, she was hooked.
CrossFit combines her love of dynamic movement found in dance with a
strong foundation of form and alignment found in yoga. She was thrilled to
begin training at the legendary San Francisco CrossFit. Debbie is a certified
CrossFit Level 1 trainer and has completed Kelly Starrett’s Movement and
Mobility Course.
Debbie holds her Experienced Registered Yoga Teacher certification at the
500-hour level with the Yoga Alliance and presently teaches extensively in
San Francisco and around the world. She was named one of the Top Yoga Teachers in the Bay Area by
Common Ground Magazine in 2008 and has been a featured presenter at Yoga Reaches Out, Bhakti
Fest, and various International retreats and trainings. She has completed yoga certifications in Power
Vinyasa with Baron Baptiste, Yoga Therapy and Thai Massage with Saul David Raye, Anatomy with
Denise Kaufman, and Sequencing with Seane Corn. Currently, she is an ambassador for lululemon
athletica, Manduka mats, and MeSheeky clothing.
Debbie’s mission is to guide individuals towards a deeper sense of strength, balance, and personal
power through yoga and movement. Her classes are fun, challenging, and open to all experience
levels.
Tags: Debbie Steingesser[38], San Francisco CrossFit[3], CrossFit H20[4], Jaffney Roode and
Benjamin Frank[5], handstand[39], shoulder rehab[40], Greg Glassman[9], drishti[11], Olympic
lifting[12], double unders[13], box jumps[14], Supple Leopard[15], Dr. Kelly Starrett[16], Vinyasa
Yoga[17], breath awareness[18], pistols[20], Sac Town Throwdown[21], sleep[41], Carl Paoli
[26], Diane Fu[27], Nate Helming[28], running[29], pull up[30], deadlift[31], push press
[32], community[35]
Endnotes:
1. DEBBIE STEINGESSER: http://sanfranciscocrossfit.com/staff/debbie-steingesser/
2. [Image]: http://photos.tabatatimes.com/Photoshoot/Yoga-at-SFCF/29724720_qJR6HP#!
i=2545696711&k=xzhcxpt
3. San Francisco CrossFit: http://sanfranciscocrossfit.com/
4. CrossFit H20: http://www.xfh2o.com/
5. Jaffney Roode and Benjamin Frank: http://www.xfh2o.com/page/about-us
7. handstand : http://www.tabatatimes.com/simple-steps-to-holding-a-handstand-like-a-pro/
8. shoulders are so tight?: http://www.tabatatimes.com/shoulder-rehab-part-1/
9. Greg Glassman: http://en.wikipedia.org/wiki/CrossFit
11. drishti: http://en.wikipedia.org/wiki/Drishti_(yoga)
7
12. Olympic lifting: http://www.tabatatimes.com/olympic-lifting-know-your-squat-to-clean-andjerk-ratio/
13. double unders: http://www.tabatatimes.com/double-unders/
14. box jumps: http://www.tabatatimes.com/box-jumps-step-down-if-you-like-your-achilles/
15. Supple Leopard: http://www.suppleleopard.com/
16. Dr. Kelly Starrett: http://www.mobilitywod.com/about/
17. Vinyasa Yoga: http://en.wikipedia.org/wiki/Ashtanga_Vinyasa_Yoga
18. breath awareness: http://www.tabatatimes.com/midline-stability-stay-tight-and-breathe/
20. pistols: http://www.tabatatimes.com/pistols/
21. Sac Town Throwdown: http://crossfiteastsac.typepad.com/sactown_throwdown/
24. rest: http://www.tabatatimes.com/7-ways-you-are-sabotaging-your-sleep/
26. Carl Paoli: http://gymnasticswod.com/users/carl-paoli
27. Diane Fu: http://fubarbell.com/about
28. Nate Helming: http://www.helmingathletics.com/
29. running: http://www.tabatatimes.com/easy-as-pose-fall-pull-pose-running-101/
30. pull up: http://www.tabatatimes.com/improving-your-pull-ups/
31. deadlift: http://www.tabatatimes.com/deadlifts-the-set-up/
32. push press: http://www.tabatatimes.com/shoulder-to-overhead/
35. community: http://www.tabatatimes.com/crossfit-community-why-working-out-in-a-groupmatters/
37. [Image]: http://www.tabatatimes.com/wp-content/uploads/2013/05/IMG_3255R_sme1369971887517.jpg
38. Debbie Steingesser: http://sanfranciscocrossfit.com/staff/debbie-steingesser/
39. handstand: http://www.tabatatimes.com/simple-steps-to-holding-a-handstand-like-a-pro/
40. shoulder rehab: http://www.tabatatimes.com/shoulder-rehab-part-1/
41. sleep: http://www.tabatatimes.com/7-ways-you-are-sabotaging-your-sleep/
Copyright ©2016 Tabata Times unless otherwise noted.
Source URL: http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/
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RECIPE OF THE MONTH
Grilled Lobster with Cilantro-Chile Butter
Serves 2-4
Ingredients:
•
•
•
•
•
•
•
Recipe type: Dinner
4 oz. unsalted butter, softened
3 tbsp. minced cilantro
4 Fresno or Holland chiles, stemmed, seeded, and minced
1 lime, zested and quartered
2 (2-lb.) live lobsters
1/4 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper, to taste
Instructions:
1. In a small bowl, stir together butter, cilantro, chiles, and lime zest; set aside. Using a heavy cleaver,
split each lobster in half lengthwise through its head and tail. Scoop out and discard the yellowgreen innards and cut off the claws. Transfer the lobster halves, shell side down, to a baking sheet;
crack the lobster claws and transfer them to the baking sheet. Drizzle lobster halves and claws with
oil and season with salt and pepper.
2. Build a medium-hot fire in a charcoal grill or heat a gas grill to medium-high. (Alternatively, heat a
12" cast-iron grill pan over medium-high heat.) Place lobster halves (flesh side down) and claws on
grill and cook for 5 minutes. Turn over lobster halves and claws and spread each with some of the
cilantro–chile butter; continue cooking until cooked through, about 3 minutes more. Serve with
lime wedges.
Source URL: http://www.saveur.com/article/Recipes/Grilled-Lobster-with-Cilantro-Chile-Butter
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BOOK OF THE MONTH
Nick Vujicic has had the odds stacked against him since day one, when he was born without arms or
legs. Life Without Limits is the tale of his journey with physical disabilities – from grappling with
despair and hopelessness to achieving ultimate confidence, fulfillment, true happiness, and the ability
to overcome what others deemed as impossible. In this book Nick offers practical advice about how to
keep your hope alive, conquer adversity, build trust in others, gain strength, accept that which you
cannot control, and focus instead on that which you can. In addition to being an author, Nick Vujicic
is an internationally successful motivational speaker who urges people to seek their life’s purpose
despite the challenges that stand in their way.
“I do believe my life has no limits! I want you to feel the same way about your life, no matter what
your challenges may be. As we begin our journey together, please take a moment to think about any
limitations you’ve placed on your life or that you’ve allowed others to place on it. Now think about
what it would be like to be free of those limitations. What would your life be if anything were
possible?”
—Nick Vujicic, from Life Without Limits
10
TIP OF THE MONTH
750 State Route 3 South, Suite 5
Gambrills, MD 21054
410-697-3742
11

June 2016 Newsletter

Transcription

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