We will be closed this coming Monday, July 5th in order to observe the Independence Day holiday.  We hope that you have a wonderful, safe, and responsible Independence Day weekend!

We hope to see you back on Tuesday, July 6th.

Good luck to Geoff Lynn in his Ironman 70.3 triathlon this Sunday! Any Capstone CrossFitters who are able should go out and support him at Buffalo Springs!! Good luck Geoff!!

Are your workouts effective?  Have you improved your WOD times since you’ve started at Capstone CrossFit?  What about your body fat percentage?  How does your performance compare to your previous workouts?  How do you measure up to others at the gym?  Do you know?

CrossFit is all about measurable results.  Everything from time, work done, power produced, body fat, benchmarks, max effort, and rank, to meals eaten, thoughts, and body measurements can and should be recorded in order to measure your performance over time.  These statistics and measurements are important for you to ensure that you are progressing as well as a good indicator of areas you may need to work on.  Some of these statistics also foster a healthy level of competition both with other members and yourself.  In the coming weeks, Capstone CrossFit will begin posting leaderboard statistics for various benchmarks and workouts.  These statistics will be largely based off of your records, so accuracy is key!

Beyond the Whiteboard (http://beyondthewhiteboard.com/) is an extremely valuable tool that will assist you in measuring and tracking your performance over time.  On this site, you will find the Capstone CrossFit WOD along with demo videos on the different exercises for each day.  You will be able to post results for the WOD, track your progress, set goals, compare your performance (with people at our gym as well as people across the world), record meals eaten, write journal entries, even post your workout results to Twitter and Facebook!  Of course you can also control the privacy settings so that others will only see what you want them to see.

As a part of our on-going efforts to add value to your membership at CapstoneCrossFit, we have purchased a subscription for our members to Beyond the Whiteboard.  If you have an active Capstone CrossFit membership, and would like a free subscription to Beyond the Whiteboard, please email us at gym@capstonecrossfit.com.  Please be sure to include the email address that you would like to sign up with if it is different than the one you send the email from.  Be sure and check your SPAM folder for the invitation if you don’t see it in your INBOX!

Once your account is provisioned, you are free to browse the site and begin recording your progress.  They have an excellent support site with answers to frequently asked questions here: http://support.beyondthewhiteboard.com/faqs.  In the coming weeks, we will have a class on how to use the system and answer any questions you may have.

Thanks to everyone who made it out for the nutrition talk on Saturday! In case you missed it, here’s a quick re-cap:

• The CrossFit prescription for your diet is meat, vegetables, nuts, seeds, some fruit, little starch, and NO SUGAR.
• Food is perishable. If it’s in a box and has a shelf life of more than 1 year, stay away.
• Stick to the perimeter of the grocery store (produce, meat market, deli, etc.)
• Keep healthy snacks with you AT ALL TIMES. Almonds, nuts, seeds, and fruits are perfect. Market Street carries great stuff to snack on in the bulk section.

Our goal is to put the best resources in your hands. We are not promoting a “diet”, rather we are promoting a lifestyle change. We always encourage you to do your own homework; however, we’ve done a lot of it for you. The following are a few links that you should become VERY familiar with:

http://robbwolf.com/
http://www.primaleatingmoderntable.com/p/primal-recipes.html
http://www.marksdailyapple.com/
http://www.thepaleodiet.com/

Remember: Just like our workouts, this isn’t easy; ease yourself into these changes. To start with, try and eliminate as much sugar from your diet as you can. Then, start easing off the carbs (rice, grains, pastas, etc.)

If you apply the same intensity to your diet that you do to your workouts, this will become a lot easier!

Here’s to your Peak Fitness!
The Capstone CrossFit Staff