Archive for May, 2013

We’ve taken a little break

Posted: May 31, 2013 by CrossFit Lewes in Uncategorized

Don’t worry, it’s temporary. Life gets in the way sometimes! Starting back June 3!


Follow Up to Keep Progressing

Posted: May 17, 2013 by Uncle D in CrossFit

I thought this blog post from Eat to Perform was a nice compliment to the keep progressing blog.

Free Paleo for Performance Workshop!

Posted: May 17, 2013 by CrossFit Lewes in nutrition, paleo

Space is limited. I’ve been following this guy for a bit in addition to the Eat to Perform guy.

If you just can’t fathom massive amounts of carbs (a la Carb Back Loading), this is another approach for eating that may help you maximize your WODs. Check it out.

Keep Progressing!

Posted: May 14, 2013 by Uncle D in CrossFit, WOD

I have seen many times for myself and for others where you reach that place called “hitting the wall”. You aren’t getting any better, stronger, or faster. One of the biggest causes of this is what I call comfort acceptance. For some it’s getting to RX and being happy, for others it’s a particular lift, I always do ‘x’ pounds in overhead squat because I’m afraid of ‘x’. Or sometimes it’s just a failure to remember how awesome you are. “I can’t clean 135 pounds.” Why not? You couldn’t clean 65 correctly when you started. What’s really different between the 65 and 135? YOU! You like where you are in Crossfit. You’re comfortable getting through the WODs, you know your limitations, and that my friends, is the problem.

Listen, I live in the glass house, I have been there and done that. When we did the games weights during wods in prep for the open it was a wake-up call for me. We used weights I never thought in a million years I could compete a whole workout with, and sometimes I couldn’t but more often I did.

This is a friendly kick in the pants reminder to get outside of your comfort zone again, just like you did when you first started Crossfit. Talk to the trainers, have them help you, pick one wod a week or every two weeks, and go heavier. Or struggle through a workout without the band. Promise yourself to get off your knees for pushups, even if you are only doing 2” pushups to start. Forget the clock, modify the reps if you have to, but break down your barriers. I know this is old news, but if you think you can’t clean ‘x’ in a work out, then guess what you never will. Baby step it, be safe, but take steps. It’s ok to suck, its step one in making progress. Don’t fall victim to the acceptance of this is all I can do, you couldn’t do any of it when you started and look how far you’ve come. Just because the hill is steeper and rockier here doesn’t mean you get to stop climbing.

So if you think any of this stuff sounds like you, then here’s your chance to start progressing again. Go out there and make yourself uncomfortable. You might just remember how awesome you really are!

Uncle D

Cookies, Pastries, and Pie…. Oh my!

Posted: May 11, 2013 by Uncle D in body fat, nutrition

So there’s a rumor going around that there is some new ‘diet’ thing that people at Crossfit are doing and they are eating pastries, and cookies, and cakes. It’s a free for all, eat whatever you want post work out?!? What the hell is going on here? What happened to paleo and clean eating?

Well what you have heard bits and pieces of around the box is something called Carb Back Loading. And the main reason you haven’t heard more about it, is not because we are trying to keep it secret, but because we don’t have enough information yet to be able to provide any real feedback. However, since there is so much chatter around the box we figured we had better continue introducing the topic so you can do some research on your own.

As Craig mentioned previously, there is a book called Carb Back Loading by John Kiefer that does a really good job of discussing the science behind this approach and I would definitely recommend that you read it. There is also a Facebook page called Crossfitters Eat to Perform that offers a subscription to a more customized approach for Crossfitters. This is important because the original CBL book was written with power lifters in mind.

I know, I know, you’re going “yeah, yeah, get to the cookies and cakes part already!” Alas the short answer is that it’s ok once in a while and best right after a hard workout but not recommended on a full time basis. Bummer, I know.
The other important part of this is that like any true change CBL/ETP becomes a lifestyle choice like Crossfit, it isn’t really a diet. It’s a way of eating that is designed to maximize your performance. It is NOT designed to rapidly shred body fat and make you a fitness model. It IS designed to make you stronger and have greater endurance during your workouts. AND as a nice side effect has the capacity to slowly over time reduce your body fat percentage, using what is eloquently termed the gradual approach to awesomeness. Gradual being 6 months to a year.

There is a lot to this approach so I’m going to provide follow up blogs explaining more about it, and my experience with it to date. I will tell you that I am still trying to figure out the best practice as it applies to me and my workout schedule. I encourage you to do some research on your own, read the book, read the Eat to Perform site. Know this going in though, we all want someone to tell us exactly what to do, “give me the formula to follow!”, that includes me, unfortunately each person’s physiology and workout schedule is unique. So learn from me and use all of this information as a guiding principle not as dogma. Think of it like Crossfit programming, just because we don’t do what is listed on the main site every day doesn’t make what we do less effective. That has been the hardest part for me to get over. I have spent the first two months mostly trying to be formulaic about my approach. I have seen improvements in strength and recovery, (As an example my previous front squat PR was 285 for 1 rep, this week I did 275 for 3 reps 3 times.) , but I have also gained some weight and felt uncomfortable.

I am now working on a revised program that I think will be a better long-term fit for me and my schedule. I am having a Bod Pod body fat analysis done on Monday and I will be using this as my baseline. (Note: If anyone would like to have this test performed the cost is $65 it is one of the more accurate testing methods available and a great way to begin collecting real data on your progress and performance) I am going to use my personalized version of Eat to Perform for the next three months and monitoring my results. I will keep you posted on the progress and outcome. Feel free to catch me in the box or shoot me a note with questions. But I will reiterate that this is a complex subject with a lot of information, you have to research it yourself and get familiar with the concepts and the science. It is not something that I can say “oh yeah just do A, B, and C and you are all set.”

So that’s it for the introduction of the topic, plenty more to come, including my first two months on CBL/ETP, why carbs aren’t all bad, how much protein you should be consuming, metabolic flexibility, and updates on my approach and progress. And sadly no, there is no new magic diet where you get to eat crap and look like a fitness model…..

Uncle D

We have our first guest blogger!!!!

Posted: May 9, 2013 by CrossFit Lewes in Guest bloggers, Newbies

We are happy to announce our very first guest blogger on After the WOD – Meaghan Mohr! Welcome Meaghan!
So what does it take to be a guest blogger? The answer is simple… just ask!

Meaghan has been a CrossFit Lewes member for more than three months now and her post is a great read. Enjoy!

The Importance of Being Patient!

Meaghan MohrWhen I first started CrossFit three months ago, I had some idea of what I was getting myself into, but I really didn’t fully understand the intensity and passion that people can get from it.  I have always been an athlete; water sports were my “thing.”  Swimming, rowing, and water polo have been part of my life in one way or another-spending the majority of my time as a swimmer.  I had heard about CrossFit a few years back but could never make the commitment (either physically or financially) to try it out.  So, after moving to Millsboro, I decided to give it a go.

I came in at the end of January to “observe” a Saturday workout.  Stupid me, came in full workout gear (complete with water bottle).  Of course, all I did was watch, but even just watching, I was hooked.  Over the next two weeks, I did my elements, finishing on a Sunday.  I show up the next night, eager to take on the WOD on the board (I can’t remember exactly, but I’m pretty sure it was some combination of shoulders to overhead, pull-ups, and ring dips).  I warm-up with everyone else and get ready to pick my weights for the workout when Kris says, “Okay, so THIS is what you are doing.”  My WOD included: Push press (with wooden plates), burpees, and dips on a box.  Everyone else went through the WOD five times total; I went through mine four.  I was done in a little over eleven minutes.  Then I hear Kris say, “Good job; that’s all for tonight.”  I remember thinking, “what?!”  I felt a little bit like a loser leaving the box as everyone was still going.  Two days later, I was back, and each time for probably the next month, the WOD was modified in some way for me.  Kris had warned me that she would purposefully slow me down so I wouldn’t injure myself.  When hang cleans showed up on the board the following weekend, I racked my weight, and she came over and said, “Show me.”  I performed the rep, and then she’d say, “Again.”  Any sign of struggle, sense of hesitation or lack of proper form, and then next words out of her mouth would be “No; lower your weight.”  I understood that I would have to start slow, but for that first month, I just felt like I was never going to get better.

Fast forward three months, and I completely understand (and am incredibly thankful) for her logic.  Slow down; do it right.  I was hearing those things but not fully comprehending them.  CrossFit is a marathon, not a sprint.  You will always be challenged. No matter how good you become at something, it can always be made harder.  Originally I joined CrossFit with the intention of getting back into shape, building my self-confidence back up, and meeting new people.  All of those things have happened in one way or another, but I didn’t at all expect for CrossFit to teach me how to be patient.  I have always rushed through everything, not really taking the time to enjoy the process and being more concerned with the end result.  For the first time in my life, I had to learn to be patient.  As a newbie, you can’t necessarily walk into a box and give yourself a deadline for doing things-which I did pretty much right away by deciding that I wanted to complete a 27” box jump by my 27th birthday.  I was pretty focused on this goal for the first two months, but then all of sudden my attitude changed.  It wasn’t that I didn’t want to eventually accomplish the box jump, but it became less important to me as to when it actually happened.  So, when my deadline came and went, I wasn’t bummed that I hadn’t completed the task I had set for myself.  Instead, I was so pumped that I had been able to do a red band pull-up for the first time!

Like I said before, CrossFit is a marathon, not a sprint. For me, I’m definitely in it for the long haul.  The patience CrossFit has taught also translated into other areas of my life and allowed me to live in the moment rather than being worried so much about the future.  I focus more, now than ever, on the present.  So my advice to all newbies, “Slow down; do it right.”  Enjoy the process, and be patient!  And finally, in the words of Winston Churchill, “Never, never, never give up!”

20 Olympic Lifting Tips

Posted: May 8, 2013 by CrossFit Lewes in Olympic lifting

As you know, we like to scan the Web daily for all sort of interesting tidbits. There is a ton of info out there – a lot of it good, some not so much. While we would like to craft our own content more often – truth is we have full-time jobs. And as much as we’d like to indulge our CrossFit passion (addiction) 24/7, we still haven’t found a way to do that and pay the bills and have our families not disown us.

So that being said – here is an excellent article on Olympic lifting from that re-inforces everything you hear from Kris, Johnny and the rest of the trainers over and over (and over and over) again. We found it from an AgainFaster post on Facebook. It’s worth a read.

Laptop Bling!

Posted: May 8, 2013 by CrossFit Lewes in Uncategorized

Laptop Bling!

Pretty awesome. Thanks to Austin for sharing his creative use of our decals.

For all of you CBLers

Posted: May 6, 2013 by CrossFit Lewes in Uncategorized

If you are part of the crew investigating and living a carb backloading nutritional approach, this article is helpful. I personally struggle with the mental aspect of eating more to weigh less. It’s gonna take some time and old habits and perceptions are very hard to get past.

Also, for those who want to learn more about this nutritional approach, dive into this Web site – Eat to Perform. It takes the CBL method of eating and applies it to CrossFit athletes. The guy who runs it is deep in his knowledge and his blog posts are very helpful. He also offers online seminars that are very helpful and give you access to a special forum of others who are CrossFitters and are carb backloading where a lot of questions are answered. The cost of the seminars is about $50 for the year – well worth it in my opinion.