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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!
All right Crossfitters, the verdict is in. We have been asking around to see if we wanted to hit the last Texas Tech game with a final football tailgate bash. But alas, the combination of moving the game to an morning time, and more importantly the forecast of a continuation of the year of blowing dirt, we have made the decision to postpone our tailgate festivities. We will not be tailgating tomorrow at the OSU TTU game. Instead, we will be planning an open gym with a tailgate on a Saturday soon that you, your friends, and family can come out to without the threat of micro-abrasion from the blowing sand. We will let everyone know when we set a date.
Here’s to your community!
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| The Capstone Zipper Hoodie |
We are selling these hoodies by PRE-ORDER ONLY. You can purchase your very own hoodie for $45 from now until midnight November 9th. We will place the order early November 10th. The only way to guarantee you will get a hoodie, is to preorder it, so do not wait if you want one. To order by credit card, just go to our online store by clicking HERE, select the online store tab, make sure the “Products” menu item is selected, and place your order. Make sure and select “Pick up at Store” option to avoid shipping charges. You can also pay by cash or check at the gym. Just catch one of the coaches and tell them you are cold and need a CC Hoodie now! As soon as the hoodies come in, we will let everyone know and you can pick up your soon to be favorite garment.
Here’s to a winter of PRs!
| Unisex Hoodie Size Chart | |||||||
|---|---|---|---|---|---|---|---|
| XS | S | M | L | XL | XXL | ||
| Chest | 34 – 36 | 36 – 38 | 39 – 41 | 42 – 44 | 45 – 47 | 48 – 50 | |
| Waist | 26 – 28 | 29 – 31 | 32 – 34 | 35 – 37 | 38 – 40 | 41 – 43 | |
| Hip | 31 – 36 | 34 – 39 | 37 – 42 | 40 – 45 | 43 – 48 | 46 – 51 | |
At Capstone Crossfit we are always looking for ways to improve our ability to help each of our athlete members and the people ofLubbockachieve their specific fitness goals. Both Endurance Box and Colossal Ops were created to provide the most effective training for achieving peak endurance output and explosive power for competitive athletics respectively.
In this same pursuit of providing no-compromise highly effective programs, we are extremely excited to announce that we are adding Crossfit Gymnastics to the arsenal of fitness training at Capstone Crossfit! As you learned in your Elements workshop (but maybe forgot), Crossfit defines “Gymnastics” exercises as exercises that move your own body weight. Becoming efficient and effective in moving your own body weight is critical to your fitness, and it is also the foundation to all other exercises (weight lifting and monostructural). Within Crossfit Gymnastics, participants will develop significant gains in core strength, stability, and spatial awareness through constantly incorporating new positioning and skill progressions.
Gymnastics Coach Ally Poole
Every program is only as good as the coach. Knowing this, we are very excited to have our very own Crossfit Gymnastics certified instructor Ally Poole leading the Gymnastics program. Ally is an incredible instructor with over 15 years of gymnastics experience and over 11 years of coaching experience within the gymnastics arena. Having competed on the Junior Olympic, and state, regional, and national collegiate level, Ally has a wealth of knowledge and experiences to help develop the athletes she trains. Ally has been an avid Crossfitter at Capstone for well over a year, and she has competed in Crossfit competitions representing Capstone.
This dynamic program will start November 14th. There will be several membership options ranging from augmenting your current membership to a full Crossfit Gymnastics membership. To allow you to get familiar with this program and see what this program is all about, we have scheduled 4 free “Gymnastics extensions” that will fall right between the regular workouts on Mondays and Fridays for the next two weeks. The extensions will run for 15 minutes (or as long as you can stay) and will be at 6:50am, 5 pm, and 6:50pm October 31st, November 4th, 7th, and 11th . In the Extension, Ally will walk you through a mini workshop on a gymnastics skill
Let’s all welcome Ally to the Capstone coaching staff, and make your plans to stay late, or come early to one or more of the extensions the next two weeks.
Here’s to your peak (Gymnastic) fitness!
We have a couple of updates for you. First, we have been having a great time at the Texas Tech games tailgating the past few weeks. There is a game this weekend, but we are not going to set up at this weekend’s game. Before you get too depressed, there are two more games this football season October 29th and November 12th. We will be in full tailgating force for both of those games! You do not want to miss it. Whether you stop by, or come and hang out all day, it is going to be a great time. Mark your calendars, and be there!
The New Capstone Sticker
Second, as you have probably seen we have some bumper stickers that we had made about a year ago so you could proudly display your Capstone community pride. Turns out the stickers were not up for the long-term task (short AMRAP stickers). If you have had your sticker on your car for any period of time, you will have noticed that the black and golden yellow has slowly faded into a grey and pale peach color. And as you know, grey and pale peach do not represent. In fact, we have not been giving them out because we knew they would soon fade. To rectify this tragedy, we went back to the drawing board and had a killer version of the pyramid sticker created with the highest quality processes possible. Each of you have sweat, fought, persevered, overcome, encouraged and sometimes even bled alongside your friends at Capstone in pursuit of your best fitness.You belong to a unique new breed of individuals that understand the physical and mental cost of fitness, and yet you know the physical and mental results that come from being a dedicated Capstone Crossfitter are undeniably worth every ounce of commitment. Simply put, you have set yourself apart, and you have earned our respect. We want you to celebrate your dedication to your fitness and represent Capstone Crossfit with pride. So, find one of the coaches, ask them to give you a new Capstone Crossfit sticker (for FREE), put it on your car (remove the peach and gray one if you have it , and enjoy setting yourself apart from the crowd!
We are glad you are a part of our community, and here’s to your peak fitness!
Jason & the Capstone Crossfit Staff
