WOD

Fueling Strength Challenge Wrap-up

THE FUELING STRENGTH CHALLENGE WRAPS UP WITH GREAT SUCCESS!

The Fueling Strength Nutrition and Lifestyle Challenge saw several of our Crossfit Beloit members getting fitter, healthier, and even a bit leaner and more muscular over the course of the new six-week program. It just wrapped up at the end of October with a final small but lovely potluck gathering to wind down just this past weekend.

Fueling Strength Challenge kicks-off with Cindy! 

Fueling Strength Challenge kicks-off with Cindy! 

Couples who WOD together...Tina and Joanne crushing their Cindy retest.

Couples who WOD together...Tina and Joanne crushing their Cindy retest.

The Fueling Strength Challenge, led by CFB's new(ish) Coach Kortney, kicked off in mid-September with a presentation covering the basics from lifestyle factors to eating guidelines and recommendations which were all addressed in more detail over the course of the six-week program. Each week celebrated a new weekly winner with prizes graciously donated from CFB’s own Coach Scott, Primal Kitchen, Home Chef, Trifecta Nutrition, and Main Square Dental in Roscoe.

Matt Forshee accepts his Week Five prizes from Primal Kitchen. Avocado oil dressings and coconut cashew protein bars.

Matt Forshee accepts his Week Five prizes from Primal Kitchen. Avocado oil dressings and coconut cashew protein bars.

Frank Monyak scored the Pure Pharma supplement prize from Scott at the end of Week One, followed by Joanne Lenz-Mandt as the Week Two winner with a selection of avocado oil products from Primal Kitchen. Week Three went to Carly Madison with more fun products from Primal Kitchen, and David Bauer won the Home Chef voucher for four meals after Week Four. Matt Forshee rocked Week Five with even more Primal Kitchen goodies, and finally, Tina Lenz-Mandt wrapped up Week Six with a fabulous teeth whitening kit from Dr. Martha Muldowny’s dental office, Main Square Dental in Roscoe. The sponsored gifts were greatly appreciated, CFB and Fueling Strength would like to extend a big thank you to each of the donors!

Carly - our Grand Prize Winner - tackling Cindy!

Carly - our Grand Prize Winner - tackling Cindy!

Consistency in the daily questionnaire submissions for ticking off the daily habits was the main requirement for winning the prizes, leading to the overall GRAND PRIZE WINNER selection for the whole challenge. Eligible participants for the grand prize could miss no more than 3 daily questionnaire submissions over the whole six weeks, which boiled down to only three (although several others were REALLY close!): Tina Lenz-Mandt, Carly Madison, and Frank Monyak. The final winner of the $100 CASH PRIZE, as well as a generous $120 worth of free organic food delivery from the amazing guys over at Trifecta Nutrition, went to…………….Carly Madison! Woohoo! Everyone did a fantastic job staying active in this Challenge! And the individual results showed it!

Peggy getting her pull-ups on! 

Peggy getting her pull-ups on! 

Taking a habit based approach to lifestyle improvements, the Fueling Strength Challenge had members focusing on more than just their diets. With an emphasis on sleep habits, hydration, daily physical activity and mobility, nutritional supplementation, goal setting and mindfulness exercises, and even dental hygiene played a part in rounding out the program. Of course, this was all in addition to appropriate snacking and meal guidelines. With a slight departure from the more common elimination style diets, paleo protocols, or squeaky “clean” eating challenges, the Fueling Strength Challenge left the nutrition dogma and specific food restrictions to each individual’s own discretion while encouraging a fairly broad health promoting, nutrient dense diet. Catering to a diverse group of people ranging from vegetarian to paleo enthusiasts to everything in between, this extra bit of flexibility and wiggle room allowed participants to explore realistically sustainable approaches to eating, while providing a structure and framework to draw on for general guidance.

Placing more of an emphasis on HOW to eat, Fueling Strength Challenge members got to explore eating from a place awareness of physical hunger and satiety cues, slowing down during meals times, and mindful eating practice. While nutritious foods and habits are always encouraged, allowing people the freedom to decide for themselves what to eat or not eat based on their own unique needs empowers each individual to build autonomy in their dietary choices. Additionally, taking an approach with no foods expressly off limits dramatically reduces the likelihood of a post-challenge "forbidden foods" binge-fest! (Or that’s the hope, at least!)

The Challenge kicked off with the grueling Cindy as the baseline workout, and in the six-week end-of-challenge follow-up WOD, members who repeated it ALL saw significant improvements in their scores! The average improvement was 66 reps!!! Frank Monyak had the most improved Cindy score adding a whopping 123 reps to his original score going from a mere 9+28 to an impressive 14+1!  Way to go Frank! Peggy Thiele also had a notable mention with a 92 rep improvement to her score, going from 12+13 to 15+15!

Delicious spread of food at the potluck! 

Delicious spread of food at the potluck! 

In terms of physical changes, many people did have their body compositions measured before and after as well.  Peggy again made the most dramatic loss with a 5.8% body fat reduction while maintaining her lean muscle and bone mass. Despite the fact that body composition is likely the LEAST important measurement for determining overall health, in regards to the outcomes of this challenge every single participant who followed up with their after body composition measurements lost anywhere from 1.6% body fat all the way up to 5.8% body fat, with the average sitting at a very healthy rate of fat loss at 0.5% per week, for an average fat loss of 3%. In addition to the fat loss, many people added as much as 3-5 pounds new lean mass! How 'bout them GAINZ!!! All-in-all, there were  good results across the board for those whose goals included body composition changes.

Even more importantly than body composition changes, in a follow-up doctor’s visit, Kim Matthews reported a very HAPPY doctor who saw a reduction in her liver enzymes which had been of concern prior to starting the challenge! How great is that? Getting healthier from the inside out is really what Fueling Strength is all about. Creating healthy, sustainable habits that can improve other areas of life is key! Physically, mentally, and even socially speaking, it’s important to find a manageable lifestyle that enhances the overall quality of life - and sometimes finding that balance can be tricky.  Programs like the Fueling Strength Challenge are great catalysts for longer-term change.   

Dramatic Cindy score improvements! Well done everyone! 

Dramatic Cindy score improvements! Well done everyone! 

Congratulations to everyone who participated! The final potluck hosted by Peggy Thiele drew a small group to share some of the drool-worthy recipes that had been shared via the private Fueling Strength Facebook group over the whole six weeks! Radhika shared her amazing Indian cooking with a spicy chickpea dish that was to die for, though it was rivaled by her husband Neel’s whole wheat pasta salad. Peggy's homemade dressing was delightful, and the apple nachos were a hit! A few non-Fueling Strength members helped celebrate as we also said good-bye to Jennifer Quantuk while taking turns passing around Baby Harrison. Overall, it was quite a nice, quiet little wrap-up for the season.

 

  Cassia fed us all well with her delicious breakfast bake for post-WOD recovery fuel!

 

Cassia fed us all well with her delicious breakfast bake for post-WOD recovery fuel!

Finally, if anyone still feels like they could use a bit more support to continue to build some longer term nutrition and wellness habits, Fueling Strength has a daily 1:1 online nutrition coaching program on special offer for CYBER MONDAY. At a 53% price reduction for the set-up and first month, followed by an ongoing reduced monthly rate, it's really a small investment for a big return on health and sanity in regards to food and mindset habits. The investment in health is one of the greatest gifts you can give yourself, and sometimes a little extra coaching is all that is needed to tackle those lingering pesky food issues for good. Check out fuelingstrength.com for more or to register for 2017!  

So many activities!

So it's getting to be that F word... FALL! We have many activities planned for the gym and community which are also posted on the "Events" section at http://crossfitbeloit.com/new-page/ Our first event coming up is our traditional Labor Day workout of The Seven. This will be Monday, September 5th with heats at 8,9 & 10am. We will have 8 people per heat due to space and equipment. Please sign up at the gym on the sheets of paper by the showers. If you sign up on front desk and not a heat at the gym, priority will be given to those that sign up at the gym. 

Second is Saturday, September 10th  We will be hosting a Lift Up Autism workout at the gym at 8am. Check out the facebook event page here: https://www.facebook.com/events/1804978593064494/ Please make note of when shirts come in (depending on when you order) as noted on the page.  If you don't have facebook, please go to this link: https://www.eventbrite.com/e/crossfit-beloit-lift-up-autism-2016-tickets-27266939149?ref=ebtn#tickets You DO NOT have to donate to do this workout.  If you are a non CFB member and want to do this with us, you can drop in for free if you donate with or with out a t-shirt.  If have questions, please email alisonkrick@gmail.com 

That same day (Sept 10th) At 9am we will be hosting an information meeting on our Nutrition challenge "Fueling Strength Challenge" hosted by Kourtney.  She will be going over the Challenge details and let you know everything you need to about this awesome chance to work on your nutrition goals.  Please sign up ahead of time for more information at: https://docs.google.com/forms/d/e/1FAIpQLSdn2C3DtTZx97ZiJ28YVAoksuGhUIKa2fadpv5a2mMmS-dSng/viewform?c=0&w=1

There will be no open gym that day and Teens and Kids classes will both be at 10-11am so please plan a head and sign up on Front Desk as usual.   

Saturday, October 22nd will be our grand opening and special workout. We will be getting out more information but want you to save the date. It will be a sort of open house to show off our new spot and get a great workout in! Keep posted for more details. Here is a link to the facebook event page: 

As always, ask a coach for details on all events and we would love you to be at any and all!

Home Sweet Home

As most of you know already, we have moved into our new spot at 302 State Street in Downtown Beloit and we will be calling this spot our home for a while now!  If you did not know, we have had 4 locations since 2011 and this location just feels like home to me. Maybe it's the endless amounts of Brooke Ence YouTube I can watch at the gym now with our fancy TVs, or it's just the feel of knowing we've found the right spot!  I was sitting in the gym yesterday just looking at the awesome space that we now get to call ours and I couldn't help but reminisce about the memories that CFB has given me and all of the members over the past 5 years.  

Every time that I have been part of a move, our members come through and are there to lend a helping hand, whether it is to bring a truck, build, put up the rig, put down flooring, lift and carry things,  paint, clean (even the bathrooms), or lend a helping hand anyway possible, (coffee runs!) I have felt lucky to be part of a community that cares so much and is always willing to go out of their way to help CFB in any way they can. Through changes all of the members have been amazing and always been a part of the team and we can not say thank you enough!  We appreciate everything you have done for us, and with out you none of this would be possible.

Lastly, I would like to give a big thank you to our fearless leader Scott.  I know he doesn't like to be in the spot light, but with out him our family wouldn't exist and I often think of that.  He has given up a lot for CFB to exist and for us to continue to have an amazing place to not only get our fitness on, but for our friendships and families to grow and have a special place to call ours! 

This fall, we will be working on goal setting for everyone, as this is an important part to everyone's fitness.  If you aren't setting goals, it is easy to get stuck and we want to be there to help you reach and exceed things you didn't think were possible!  If you are on the fence about starting CrossFit, or wondering what we are all about, feel free to stop by and check out a class or email coach@crossfitbeloit.com to set up a FREE baseline workout and goal assessment! 

 

 

After the Open

Jon coaching up Justin on 16.4

Jon coaching up Justin on 16.4

As I sit here and see another CrossFit Open come and go, it seems like yesterday we were doing those walking overhead lunges, or maybe my legs are still sore from it.  As a coach, member, and participant in the Open this year, it different to me in a lot of different ways.  I have participated in the Open since 2013 and have seen my fitness have moments of greatness and had me also questioning if I should keep doing CrossFit.  This year gave me a proud feeling to be a part of CrossFit Beloit (it’s not that I don’t feel this on a regular basis), and see how great everyone did and how far they have come.  We had people complete zero Open workouts Rx to all five this year.  We had people get first bar muscle ups, first double unders, people beating their 14.5 time and everyone trying new things for the first time and having success.

Coach Mike, Nancy and Aaron on 16.4

Coach Mike, Nancy and Aaron on 16.4

This year the most amazing workout to watch was 16.3, the workout with the bar muscle ups.  This was the first year we saw the bar muscle up in an Open workout and really in a work out at the CFB gym.  I saw people fight for their first bar muscle up, and I think to myself now, would they have tried that on a normal day or workout?  My guess is no, which is why the Open is so great, it makes us get out of our comfort zone.  It would be so easy to look at a bar muscle up in a work out and automatically say… I can’t do that, I’ll do a pull up instead, or dips.  The Open almost forces us to try things we never thought possible.  I saw people get their first ever bar muscle up, followed by another, and another, and just this moment of greatness in the gym.  I also saw people not get their first bar muscle up and a look in their eyes that they weren’t satisfied and wanted to work to get one.  

Danielle being the 67th fittest woman in Wisconsin! Awesomeness!

Danielle being the 67th fittest woman in Wisconsin! Awesomeness!

After last years Open I was dissapointed on how I did compared to other people’s scores and didn’t look at my overall year of growth when it came to Crossfit, being a part of the gym and being a coach.  I was down on myself last year, but this year after the Open I have a this feeling of accomplishment and wanting to do better for myself, not what others are doing or scoring on workouts.

I think it is important to constantly set goals, and in CrossFit world the Open season is now over and we have a year to work on ourselves and our overall levels of fitness.  If your goal is to do one of these workouts again and do better, so be it, work on those skills.  If your goal is to compete again, there are lots of opportunities over the next year to do that.  If your goal is to simply sign up for the Open next year and complete all 5 workouts, we can help with that too.  If your goal is to simply workout and make yourself better each day, then that’s your goal.  I think this is a great time for each and every one of of us to look back and reflect and see what it is we want to accomplish over the next  year.  

A fun side note... Matt and Mike finished in the Masters 55-59 category tied for 2nd fittest in the state of Wisconsin, and 66th and 68th in the North Central Region! The also had a little head to head battle at the gym if any of you had a chance to see!

 

 

CrossFit Open

Well, it's that time of year again for the CrossFit Games Open! It always creeps up on us so fast and I can't believe it's been a year already since we were last doing our Open workouts.  

What is the open?
The Open is a 5 week, 5 workout challenge that qualifies people for the CrossFit Regionals and Games.  At CFB we use it a test of fitness from year to year and to challenge ourselves to workouts and movements that we my not normally do.  There will be Rx workouts, scaled and masters for each of the 5 workouts.  We will do these workouts with a judge counting your reps, and after you will submit scores the Crossfit site.  Each week a new workout is announced on Wednesday night and your score will have to be submitted by the following Monday evening.  The cost is $20 to sign up via the link at the bottom of this blog.  Why pay $20 to exercise if I'm not going to the Games?  Being on the leader board holds you accountable for your workouts and challenges you to compete at and do the best that you can.  Plus it is fun to see how you stack up against others in your age range and gender around the world!  

Being a part of 3 Opens at CFB (This is Alison by the way), I have seen first double unders, first chest to bar pull ups, clean PR's at weights people never thought were possible.  I've also witnessed first handstand push ups, muscle ups and even beating scores from the past.  All of which are extremely empowering and amazing to see.  Nothing beats the feel of that Friday night workout with everyone there cheering you on!  I have also see people, including myself not perform as well as they think they should have, and then come back and set goals and crush them.  I think the Open gives you a chance to set and reach new goals, as well as see your fellow friends and CrossFitters accomplish things they never thought possible.  

When:
Friday's we will be completing the workouts.  If you can't make it Friday, please arrange a time during open gyms to make up the workouts.  you are welcome to do the workout more than once to get a better score if you wish!  See a coach for any questions! 

Register here! (be sure to sign up under CrossFit Beloit)
http://games.crossfit.com/about-the-games/the-open