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As you know, Easter is this weekend. People around the world will be celebrating the resurrection of Jesus in many different ways. We are going to celebrate Easter Crossfit style. It is called THE JESUS WOD, and it is meant to symbolize the sacrifice Jesus made for us. We had a small group of individuals participate in this WOD last year, and everyone that did said it was an unforgettable experience. The details of the WOD are below. As a small representation of what Jesus went through prior to his crucifixion, the workout is undeniably brutal. It will be a time for you to reflect on the gift all of us have been given.
We will have two different times that you can participate in the Jesus WOD. The workouts will start Thursday night at 9:00pm and Friday at 1:00pm and will go until it is complete (sometime between 1-2 hours). We want to open this up to up to 15 members for each workout. If you would like to participate, please go to our account management system HERE, sign in, click on the Events tab in the top right corner, and sign up for “The Jesus Wod”.
Jesus WOD
14 Rounds for time w/ 95lbs/65lbs Barbell
10 Deadlifts
10 Squat cleans
10 Push Press
50 ft of Walking Lunges with barbell on back.
Walk back to start point.
At no point does the barbell touch the ground until rounds 3, 7, and 9.
Round 3, 7, & 9 – 7 Turkish Get Up with 1.5 Pood/1 Pood Kettlebell
The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground.
Happy Easter, and here’s to your peak fitness!
Jason
The 2012 CrossFit Games Open officially closed Sunday at 7:00pm. After all the scores have been submitted and validated from all 148 teams participating in the South Central region, Team Capstone CrossFit placed an incredible 34th!
This is a huge accomplishment that every team members poured their heart, mind, and as you know as a CrossFitter, their entire body into reaching this goal over the past several months. With a team of a lot of new members, team Capstone missed the regional bid by a mere 4 places this year. Your team pulled another “David and Goliath” year and surprised so many in our region by beating much more established gyms from much larger cities within the South Central three state region.
I want to take a second to address the team athletes and say how proud I am of each of them for pushing their growth to the limits this year. Watching each of the team athletes in the Open competition is a direct reflection of what CrossFit is all about. I see this same spirit in our classes with our Capstone Members striving for their very best in our daily WODs. Seeing the culmination of months of diligence come together to reach a goal with such resolve and focus inspires everyone. Team athletes: Your passion for improvement and achieving your personal best is contagious. Thank you!
I also want to draw attention to the Team Capstone coach, Steven Willis. Steven’s programming, coaching, and motivation is the key reason to the continued success of the team. He has lead by example, but he has gone further by investing in each of the Team members to help them achieve their best this year. I am extremely excited and proud that Steven will continue to serve as the coach of Team Capstone this next year.
With the close of a long season of training culminating in the Open we just completed, it sounds like the team needs to take some time off to reflect and regroup, right? NO. Training for 2013 has already started!
Join Team Capstone
Team coach Steven has contacted the current team members and let them know the plans for training this next year. The programming will be designed to, in Steven’s words, “…make Regionals and really make some noise once we get there”. I have seen the training design, and the structure, experience, and athletic potential is definitely in place to make 2013 a stellar year. Without a doubt, 2012/2013 will be an incredible year of growth, accomplishment, and personal fulfillment for each of the athletes on Team Capstone. The journey has already begun. If you would like to learn more about joining Team Capstone and representing your gym in competitions, please email Coach Steven at team@capstonecrossfit.com today.
Whether you participate as part of the Team, or you come to support and encourage the Team members, the competitions are an exciting part of your community here at Capstone CrossFit.
Here’s to another year of reaching your peak fitness!
It all comes down to this… This Saturday we are going to be holding the last of the 5 CrossFit Games Open WODs, and this week is a big one for Team Capstone CrossFit! We are extremely proud of the Team’s 33rd place ranking out of all of the teams in the South Central region (149 teams). The Team will be pushing to get into the top 30 teams so they can advance to Regionals, and they need your support.
Make plans to come out to our Open WOD and Team celebration this Saturday! I constantly get emails, phone calls, and comments from people that have come into our gym and are amazed at the community you are a part of. It is time to rally behind your gym’s athletes and show them how proud we are of their accomplishments. We will kick the Open off at 12:00 noon, and go until all athletes have performed the Open workout.
To celebrate in proper style, we will put the Capstone CrossFit smoker in action cooking up pulled pork, sausage, brisket and all the condiments for your burrito pleasure. (for all you Paleo guys and gals, you can eat the meat off of a plate J ) Just bring yourself, a friend, and your beverage of choice (we will have water available). Come show your support, and get a little rowdy for the athletes that have laid it all on the line representing your gym over the past 4 weeks!
Here’s to the best community and the best Team out there!
TEAM CAPSTONE CROSSFIT #23
Big News This Weekend…Literally…
We will start the 3rd week of the Open at 12:00 this Saturday and we want you to be involved. This week we have a special treat. Fox News channel 34 caught wind of what we were doing every week and they are coming out to do a story on the Open, the athletes, and the Capstone community. Whether you have been out the last two Open competitions, or you haven’t been out yet, make plans to come out this weekend, yell and cheer for the athletes, and represent your Capstone CrossFit community!
Jason & the Capstone Crossfit Staff
The CrossFit Games OPEN is here, and you are invited. What are the CrosFit Games? The CrossFit Games are an annual, world-wide competition to determine the Fittest on Earth. The CrossFit Games season consists of three stages of competition beginning with the CrossFit Games Open, followed by the CrossFit Games Regionals, and concluding with the 2012 CrossFit Games. Last year, a team from Capstone CrossFit qualified for Regionals and ended up placing 9th overall in the Southwest Regional team division. In 2012, the CrossFit Games Open starts here.
During the Open, any athlete can participate in the 5 weeks of workouts to try and win a spot at the CrossFit Regional competition. To validate your workout, athletes must either video their performance and upload it to the CrossFit Games site, or they can visit an official CrossFit affiliate and have the gym validate their performance. CAPSTONE CROSSFIT is hosting an open time each Saturday at 12:00 noon where we will validate scores for free!
If you want to participate in the Open, you can register on the CrossFit Games site here: games.crossfit.com. The official rules as well as other important information are available on the site. If you have any questions please email us at info@capstonecrossfit.com.
Classes Cancelled
Due to the weather conditions, Capstone Crossfit has cancelled the 6am, 7am, and 8am classes on Monday February, 13. We will have our regularly scheduled classes for the rest of the day. If you have any questions, please send us an email at gym@capstonecrossfit.com.
Christmas and New Years Schedule
Christmas is fast approaching, so we want to let everyone know the gym schedule over the holidays. The gym will be closed and all classes are cancelled on Monday, Dec. 26th and Monday, January 2nd. We have also cancelled our Crossfit Gymnastics class on Wednesday December 28th and Friday December 30th.
A Few Hoodies Left
All the pre-order hoodies are accounted for, and we have a few extras of some sizes that we are making available on a first-come first-serve basis. If you were waiting for the few extra’s for yourself or as a gift for someone, now is the time! Ask one of the coaches if we have the size you want, and pick yours up before they are all gone.
Introducing the Capstone Pro Shop
You may have heard the buzz already, but Capstone Crossfit is starting a Pro Shop. There have been a lot of questions regarding mobility and supplements, and we have been listening. Let me first say, we are not going to become a supplement or product retail shop. Our objective with the Pro Shop is to provide a baseline of products that we feel EVERY Crossfitter will benefit from. We have been doing meticulous comparisons and research in order to find the products that we feel are critical to the health and success of every member. After our research, we are all excited about the products we are endorsing and making available in our Pro Shop. To help get these products in your hands, ALL CAPSTONE CROSSFIT ATHLETES RECEIVE 5% OFF ALL THE PRODUCTS OFFERED IN THE PRO SHOP!
Pro Shop Supplements
We are offering the full line of Stronger Faster Healthier proteins and fish oils. Through our research, SFH quickly rose to the top of the list for both fish oil and protein because of their dedication to quality and attention natural ingredients. Why fish oil and protein? Because these two supplements are critical to fitness, and frankly there are a lot of products available out there that are not providing what you need. There are hundreds of proteins and fish oil products that have veiled the truth about the products with scientific statements with little or no research substantiation, or the use of accepted listing of ingredients that mislead consumers. So, we have done the research to find great supplements in these two categories, so you don’t have to. So come get your supplements on!
Fish Oil
We are going to have an educational seminar on fish oil in the near future, but as a teaser, fish oil has multiple proven medical benefits including lowering cholesterol and triglycerides, reduces joint pain, reduces overall inflammation in the body, promotes weight loss, reduces soreness from exercise, improved brain function and mood control, and the reduction of effects from a whole host of diseases. The list goes on and on. Simply stated it is a supplement that EVERY person should take; especially Crossfitters.
Protein
As an athlete, you need more protein than the average person. Protein is critical to build your muscles. Why build muscle? Muscles allow for more work capacity, increasing work output burns more fat, and a person with lower body fat with a higher work output is more fit. The formulas for recommended healthy protein consumption levels for an active athlete suggest they consume 0.8 to 1.0 grams of protein per pound of lean body mass each day. According to this formula, if you are 150 lbs, an active athlete will need to consume somewhere between 100 and 135 grams of protein a day (depending on body fat%). To put that into perspective, a chicken breast has around 30 grams of protein (You need 3 to 5 full chicken breasts a day). That is where supplementing your intake with whey protein comes in. Whey protein has been clinically shown to increase the stimulation of protein synthesis in your body, which can lead to quicker recovery and adaptation to exercise. Stronger Faster Healthier’s scientists have created a host of different designer protein blends to help you meet your specific fitness goals. You coach has some information sheets at the gym, and they will help you decide which is right for you.
Pro Shop Mobility Tools
We have also taken this chance to stock some essential mobility enhancement devices that will increase your mobility and performance while decreasing your exposure to injury and long recovery periods. We now offer calf and foot stretching devices, and a several myofascial release products meant to elongate your fascia (muscle covering) and underlying tissue including foam rollers, lacrosse balls, Thera Canes, and Range Rollers. We have made a set of these devices available for first-come first-serve use pre and post workout so you can try them out. However, having a set of devices available for use at your home and/or work will amplify the benefits from these tools. Oh, and these products make great gifts.
Since I began doing Crossfit in 2006, I realized there was no other way I wanted to train. It just made sense. Get a lot of work done in a short period of time! I also started to realize with that, came the pains and aches of these workouts. All I knew is that I wanted more!! I wanted to know how to get optimal results out of my training, and be able to train more often.
When I went to get my Crossfit certification to coach, one of my instructors said something that stuck with me… “think of your body as a Ferrari, and if you don’t take care of it, it WILL crash and burn!”. That made so much sense. Any machine that is well taken care of performs better and has less down time. So in short, here are some things I have learned over the years that have helped me. When you implement the combination of the items below, you will see dramatic increases in your recovery time, and it will most definitely help you take care of your “Ferrari”.
DIET
I recommend the Paleolithic diet. This simply means you eat, lean meat, veggies and fruit, seeds and nuts, little starch, and NO sugar! This diet allows your body to regulate insulin spikes and creates a smooth interaction between your body’s needs and proteins, carbohydrates, and fats. Here are some general results you can expect:
- more energy
- controlled weight and body composition
- prevent illness
- sense of well-being
- eliminates toxins from your body
Resources: Paleo Solution by Robb Wolf robwolf.com and paleofood.com
HYDRATE
It sounds elementary, but MOST people fail to hydrate properly.
Lack of hydration effects-
- cardiovascular efficiency
- fatigue
- headaches
- H2O flushes toxins from major organs!
So how much liquids? There are many factors that influence the answer to that question such as: What do you weight? How much do you exercise? At what altitude do you live? Do you live in a dry climate? Is the weather extremely hot or cold? Do you intake a lot of salt? How many alchoholic beverages do you consume? Etc. As a baseline the Mayo clinic recommends this for individuals living in a temperate climate “The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups or 104oz) of total beverages a day. The AI for women is 2.2 liters (about 9 cups or 72 oz) of total beverages a day.” This of course is in a temperate climate (think Southern California), and does not take into account many of the other factors including exercise. As a Crossfitter in Lubbock, you would probably see some benefits from increasing your water intake by 10%-20% over the standard recommended adequate intake. Try achieving the base AI and go from there. Simply stated, you should be drinking A LOT!
Resources: You can read more about hydration here: http://www.mayoclinic.com/health/water/NU00283
MOBILITY
Limited mobility is like engaging your parking break on your Ferrari while driving down the interstate! If you do not have the ability to move your body in the full range of motion it was designed for (flexibility), all of the other domains of fitness will suffer including strength, power, stamina, speed, agility, accuracy, balance, endurance, and coordination. Let’s face it, the road to mobility is not glamorous. Achieving good mobility is something that demands constant and consistent attention. It is a long term goal that you must work towards daily. Come early and spend as much time as you can to perform our mobility stretches prior to a workout, perform the same stretches at home on your days off, and stretch several times a day. If you have particular areas of limited mobility, e.g. shoulders, hamstrings, etc, spend more time on them with specific stretches and exercises that address those areas. Summary: Mobility is a long-term goal that needs constant work towards achieving that goal. Do it.
Resources: mobilitywod.com offers great information about proper movement and exercises that increase mobility. There is a convenient search engine on the right side of the page to find the info you want.
SLEEP
Everybody needs sleep. It is a time for our bodies to perform natural tasks such as muscle repair, memory consolidation, and the release of hormones that regulate growth and appetite.
Lack of rest causes:
- rise in cortisol levels (fat storage hormone)
- limits your growth hormones, preventing recovery, and maintaining muscle mass
- lowers testosterone- hormone essential for building lean muscle
- rise in insulin levels- also causing fat storage leading to, stress, diabetes, heart disease and a number of illnesses
As with hydration, the amount you need is highly variable. Age, exercise, diet, etc. are some of the factors that influence the number. However, the National Sleep Foundation recommends 7-9 hours of sleep for adults.
Resources: For more information about sleep times and what happens when you sleep see sleepfoundation.org
SUPPLEMENTS
Even with a very strict diet, there are some things we can lack. If you are doing well in the areas we have talked about already, supplements can take your training to that next level! If you have some work to do to improve the areas above, supplements can make that road a little easier. I use a variety of supplements to decrease my recovery time and increase my energy levels. This allows me to get the most out of my workouts and maximize my investment in the other areas above. I was turned on to several of the supplements I take (Advocare brand) by some of the top Crossfit athletes in the world. They had all seen improvements in their performance when they started taking the supplements I now take. I use several supplements, but here is a list of the top supplements that have made the biggest difference in my recovery and performance: Arganine (muscle growth and recovery), Catalyst (Helps maintain muscle mass during exercise & weight management), Muscle fuel (Helps maintain and restore energy supplies during and after physical activity), and MNS Max E (Provides sustained energy). There are several other supplements I take including fish oil (YOU NEED TO BE TAKING IT, but that is a whole subject for another article 
). The bottom line is supplements serve a very important role to maximize your fitness efforts. You need to begin to find the balance of what supplements work best for your personal goals. You can visit the link below to see more information on the supplements I have recommended here. There is a search engine you can type the product name in to find the specifics of the supplement’s purpose. If you have any questions, please email us at workshops@capstonecrossfit.com.
Resources: Follow this link and click on “Products” and “Performance Elite” for most of the supplements I mentioned above www.advocare.com/10111237
Happy Friday NAME,
With the Thanksgiving holiday quickly approaching, we want to let you know our holiday schedule next week. We will be closed on Thursday and Friday, November 24th and 25th, so that everyone can spend time with their families. We have also cancelled the 8:00 pm class on Wednesday the 23rd. Not to worry though, we will have a Turkey Buster group workout on Saturday, starting at 11:00am, for all of our current members. You can come and work off some of that pumpkin pie, turkey, all the trimmings, and if you’re like most, you can work off the stress from entertaining distant relatives you see once a year.
Additionally, Coach Russell will be giving a short presentation on workout recovery at 10:30 before the workout. He will talk briefly about what your body goes through immediately following a workout, and what you can do to help your body recover more quickly. He will also share some specifics on supplements that he uses to help speed his recovery after workouts. If you have been one of the many people that have asked questions about this, make sure that you come early at 10:30 for Russell’s presentation.
Class updates
Colossal Ops
Don’t miss the “This is Gonna Suck Saturday” Colossal Ops workout tomorrow at 9:00 a.m. This workout is open to all of our members, and it is one of only two Colossal Ops classes each month that you can attend with your regular Crossfit membership without having a Colossal Ops membership. It is a great workout that will shake up your Crossfit training with even more variation in the skills you tackle in every WOD. If you are new to Crossfit don’t worry, there are no prerequisites to attending this class. Coach Paysinger will be there to help scale the workout to meet your current fitness level. It is gonna suck, but in a way that will bring you back for more Colossal Ops in the future.
Crossfit Gymnastics
Many of you have taken the opportunity to jump into one of the Crossfit Gymnastics classes since we launched the program this past Monday. This program is off to a great start! The skills that you will be challenged with are foundational elements that will improve every area of your physical fitness; both physically and neurologically. As a reminder, the Crossfit Gymnastics classes are a part of your regular Crossfit membership. You can mix in some or all of the Gymnastics classes into your weekly training. Coach Ally runs the classes every Monday, Wednesday, and Friday at 6:00 pm. If you haven’t attended one yet, try it tonight, or make plans to attend one of the classes next week.
Endurance Box
As with every Saturday, there will be a Endurance Box time trial/tempo run this Saturday at MLK Park at 9:00am. If you are an Endurance Box member, make plans to attend this weekend so you can record a baseline for future smashing!
I hope you were able to participate in one of the four Crossfit Gymnastics extensions coach Ally put on over the past two weeks. If you did, you were able to see a small glimpse into how the training will help you become more body aware and reach your overall fitness goals. This extremely effective training program will help develop both physical and neurological related abilities that will dramatically broaden and increase your fitness abilities.
We have decided to offer this program to ALL members of Capstone as a regular class option. This means if you bought a 3X a week Crossfit membership, you are eligible to attend the Crossfit Gymnastics classes and/or Crossfit classes in any combination throughout the month up to your maximum visits per month. We have structured this program to make it very easy for you to work on your gymnastic skills because we know that a good gymnastics foundation will improve ALL of your fitness domain skills.
The Crossfit Gymnastic classes will be held at 6:00 p.m. on Monday, Wednesday, and Friday starting this next Monday. As with our Crossfit Classes, we will not initially require pre-registration online. However, this may change if we feel we need to in order to maintain a good coach to athlete ratio.
Make your plans to attend at least one of the Crossfit Gymnastics classes this next month. Your fitness level will thank you for it.
Here’s to your peak (Gymnastic) fitness!
