The Week In Pictures...

Endurance Performace Lecture Tomorrow!

The very first CrossFit Legitimus Endurance Performance Series is tomorrow at 8 am!!

This FREE lecture is designed to educate you about endurance, while focusing your personal fitness goals. Crossfit Legitimus is excited to welcome Crossfit Endurance coach Max Wunderle, who will help us to provide our athletes with the best information possible.

Whether you are attempting your first 5K or training for your next Ironman triathlon, this series is for you.

On Saturday we will focus on the importance of Race Day Fueling. Confused about what to drink on race day? Do you know how much food, water and electrolytes you should be ingesting for a sprint triathlon? How about a full marathon or Ironman race? This lecture will answer all of these questions and more to ensure your hard work and training aren’t derailed on race day to bad fueling.

We couldn’t be more excited for these programs and look forward to seeing all you step up your game! Don't forget to come prepared to do the FREE 9 am WOD!

See you there!!

Recovery

Do you close your eyes and take a nap during the "Holiday," of Fight Gone Bad? Or maybe you face plant when the buzzer sounds, drink water between rounds?? Do you go heavy and slow, or fast and light?

How do you keep your body functioning while you kick its ass?


Slowing down and breathing are often foreign ideas to Cross fitters, who want to do as much as they can, as fast as they can. "Balls to the wall," is not always the answer though.

Just ask Jen.

She suggests taking a few deep breaths; remind yourself, "in through your nose, out through your mouth." Jen admits that this technique is not for everyone, but insists that OXYGEN IS. "Sometimes slowing down your breathing is the key to finishing strong, listen to your body."

Jen offers advice for those that don't feel like breathing, (like Izzo and Matt). "No need to bleed every WOD, I'd like to see you Crossfitting in 6 years... don't try to lift an elephant every time you come into the gym."

If you're having trouble figuring out what works best for you, your body, and your lifestyle, why not meet with Jen about your sleep and eating habits. "For some people, working out 3 days and taking 1 rest day works. Another option is to come in many days in a row, and control your output. No need to win a world championship in Air Squats and hurt yourself. Pace yourself if you know you will be wodding multiple days in a row."

You know best if you need a day off, if you aren't hydrated well, if there is too much weight on the bar. If you listen carefully, your body will tell you exactly what it needs.

Jen insists, "Taking a rest day does not make you weak. Someone once told me, 'You get stronger, fitter, faster when you’re resting, not when you’re in the gym,' they are right. Recovery is a crucial part of your success."

Saturday's WOD

Look at all the people that made it to Legitimus in the pouring rain to get their WOD on!!

Saturday's class was full of new and old faces alike (not like wrinkles "old", like CFL regulars "old"... not like your faces are regular, they're nice).

Everyone worked out hard on their own level, scaling as needed, and making new friends in the process!

If you know someone who wants to try Crossfit bring them on Saturday, or talk to Jen about working them into a class during the week.

PS... Special shout out to all the competitors who rocked the Open Wod last week!

Here Comes Peter Cotton Tail...

If you're anything like the rest of us, you probably had one too many jelly beans this weekend. And, you probably feel like crap because of it.

So get your tail (ha ha) into the gym today and sweat off those sweets!!

You'll feel better if you do!

Babysitting

Attention Moms & Dads:

If you need someone to babysit your child while you are wodding at Legitimus, the following classes and times will be covered:

Monday, Wednesday, Friday: 9:30 am

Tuesday, Wednesday, Thursday: 6:30 pm

Saturday: 9 am

Now you have no excuse! See you there!

New Folks

I love watching the new people that come into Legitimus everyday. It is awesome to see the fear in their eyes. The way they gulp as the door slams behind them, and they are left alone with Jen.

I remember that feeling all too well.

Crossfit is a whole new ball game. No one is scared to walk into yoga. Crossfit makes you feel alive in a whole new way; kind of like bungee jumping, or taking a tequila shot with mayonnaise in it. You know something crazy is about to happen, you don't know what it is, but you like it.

Last night I watched new members Julie and Vadushi plow their way through one of their first metcons. I saw in them, what each of us has felt in the past. They pretty much wanted to die, kill Jen, and then die again.

New people are always giving Jen, "eff you" eyes. Like "Get the hell away from me you skinny, screaming, strong maniac."

To be honest, I still give Jen the eff you eyes too. I think we all do. It's only natural. She is, after all, pushing us beyond what we consider our own physical limitations.

I watched as Julie and Vadushi meticulously completed every rep. They stopped only to breath (don't cha hate when that happens?), and then continued to forge ahead. That workout was intense on any level, but they didn't give up. They were probably nowhere near their comfort zone, but they kept at it.

I cant be sure, but I think I saw Vadushi laugh to herself at one point; like, "What the hell am I doing here? This is insane."

And then it was over. They finished.

They looked at the clock, held onto their water bottles for dear life, and smiled.

When they could breathe; I heard them tell Jen they felt awesome, they loved it, and they'd be back for more.

And that is a beautiful thing; eff you eyes and all.



By: Arell Nankervis

Drinking the Kool-Aid

Every last one of us will admit that when we first stepped into a Crossfit box, it all seemed pretty out of reach, ridiculous, and plain ol' effing nuts. Come on, 24" box jumps? Back squatting 200+? Double unders, tire flips, and hand stand push ups?? It's easy to see why we are all a little intimidated in the beginning.

But you know what? Every last one of us continued showing up anyway.

Some people call it "drinking the Kool Aid". Like Crossfit is a cult; and we are all going to lay down in our Lulu's and Inov-8's, pray to the Gods of Muscle Up's and eat meat. I don't know about all that, but I know that if I am ever lacking motivation, I don't have to look far.

Open the doors of Legitimus and you'll find all kinds of people, in all shapes and sizes, there to inspire you to get your ass in gear.

Take Brian. He is a father and husband. He owns a gym, has a full time job, and oh yeh, he flies and jumps out of planes. No big deal. If this guy can find the spare hour in the day, so can I.

Or Matt & Erin, who both commute an hour each way, but still get into the gym 4+ days a week.

Or Viv & Jordan, who both took home 1st place trophies this weekend at their 1st Olympic Weight Lifting Competition.

Or Dylan. Hello, he is eleven freaking years old, and he has a fafillion pull ups! (For the record, I don't even have one.)

What about Spencer? The kid may as well be Kenyan. He runs a 4 minute mile!

The list is long, and endless. I can look at each and every person that walks in the CFL doors and find something inspiring about them, that makes me want to work harder.

We all remember our first WOD, and the first time we busted our shin on a box jump. We've all at least thought about posting pictures of our torn up hands, or after WOD face plants on facebook. Every last one of us had to start from somewhere, had to build up our strength, endurance, commitment. No matter how crazy competitive the fire breathers seem, it's true that we're all in this together, cheering each other on.

At least, this is what I tell myself as I play the caboose on the long runs; chugging along and eating your dust. Don't worry, I am cool with it... dust is paleo, and goes great with Kool-Aid.

by Arell Nankervis

CrossFit Legitimus Endurance Performance Series

CrossFit Legitimus is proud to announce a new program open to all athletes.

The CrossFit Legitimus Endurance Performance Series is a host of both free lectures and workouts designed to optimize your education and fitness. Whether you are attempting your first 5K or training for your next Ironman triathlon, this series is for you. We will be offering this program on Saturday mornings from 8AM-10AM. The 8-9AM slot will feature lecture on an endurance related topic and the 9-10AM slot will feature a free workout run by CrossFit Legitimus (www.crossfitlegitimus.com)!

Each topic listed below will be presented by world class Ironman athlete and marathon swimmer, Max Wunderle. Wunderle’s race resume includes qualifying for the Ford Ironman World Championships in Kona 3 times as well as becoming the 2^nd youngest person (17) to ever swim around Manhattan Island (28.5 miles!). Wunderle (a certified CrossFit Endurance head coach) now runs the endurance coaching company TriMax Fitness (www.gotrimax.com) and coaches over 50 endurance athletes each year.

All events will be held at the CrossFit Legitimus

Here is the address:

130 Dowd Ave

Canton CT 06019

April 30^th Race Day Fueling (8AM-9AM)

· Confused about what to drink on race day? Do you know how much food, water and electrolytes you should be ingesting for a sprint triathlon? How about a full marathon or Ironman race? This lecture will answer all of these questions and more to ensure your hard work and training aren’t derailed on race day to bad fueling.

May 7^th Myofascial Release (8AM-9AM)

· Do you know how to triage your own injuries? Do you suffer from limited range of motion in your back, hamstrings, feet or upper body? This lecture will show you how powerful a simple lacrosse ball can be in getting you ready for your next workout as well as returning your body back to expanded range of motion. Our clients call this “the magic trick”—This lecture is not to be missed!

May 21^st Running Mechanics (8AM-9AM)

· If someone came up to you and asked you to TELL them how to run, could you? Without any physical demonstration, could you verbalize how to run and identify the top causes of running injury and running inefficiency? This lecture will do both and provide key insights how to improve your running.

June 4^th Programming the Endurance Athlete

· Are you a newly minted endurance athlete? Do you know how much should you be running, swimming, biking or weightlifting per week? What is the value of general physical preparedness vs. sport specificity? Do you believe that the only way to get faster is to do more? This lecture will review the realities (and fallacies!) of endurance training and provide a blueprint for you to follow in your own training.

We at CrossFit Legitimus couldn’t be more excited for this new program and look forward to seeing all you in stepping up your game! Please feel free to respond with any questions or comments and we will respond or reach out appropriately to get you answers.

Jen

Jen@crossfitlegitimus.com

Where Everybody Knows Your Name

I joined my first globo gym when I was 13 years old. I spent the next 13 years bouncing from gym to gym, from treadmill to eliptical, from 3 pound free weight, to 5 pound free weight. I never made one friend, not even the people at the front desk knew my name.

I spent one year running. Twenty five to thirty miles a week. My Ipod and I would hit the road and trudge along, silently... alone. I never made one friend, I was an anonymous runner, like anyone else.

I spent two weeks in private prenatal yoga classes with my first pregnancy. I hated the silence, standing like a tree, and the weird music. Even my private instructor didn't take the time to learn to pronounce my name right. A-Roll has a nice ring right?? Something you'd name your child??

Thirteen years of working out the wrong way, in the wrong places, and not one person knew my first name. No one cared if I lost weight, or improved my stride. They wanted my money on the first of the month. They wanted me to wipe down my machine, and not complain if someone broke into my locker.

Enter Crossfit.

Working out was suddenly more than something I just forced myself to do. It was something I wanted to do. Going to the gym became a part of my weekly schedule. Gone were the days of making myself put my running shoes on, of pushing the same annoying buttons on the treadmill, and climbing the stair stepper to nowhere.

Working out was suddenly something new and different every day. It was pull ups, push ups, squatting, stretching, sweating. It was about watching the changes in myself, not on the scale, but in my body, on the weights, in my speed, my desire.

But something was still missing.

Enter Crossfit Legitimus, "The happiest place on Earth."

I'm not sure why we are all so happy at Legitimus; it could be all those freaking endorphins we get from lifting bajillion pounds a week, or Jen's ridiculous outfits, or the way the sun shines through our garage doors.

If I had to guess, I'd say it's the community. The endless support we give one another, the way we rally around each other at every wod. Crossfit Legitimus has excited, eager athletes, because we laugh, we have a good time, and we take this shit seriously. There is no two ways about it, at Legitimus, each and every person WANTS you to succeed, and actually CARES if you show up and do well. If it feels like the Coaches are invested in you, it's because they are.

by Arell Nankervis

Go for it!!!

Take a good hard look at this girl. The pic on the top left shows her having trouble putting that weight over her head just one time. The pic on the right is what she looks like now and she put it over her head 17 times this past weekend. It’s only been 8 months since the pic on the left was taken.

Jordan has now become one of the most dedicated members we have. She has taken her training serious and has made monumental changes in her diet. Her form is near flawless and her desire to become a better athlete is evident.

CrossFit can do whatever you want it to do for you. It can make you a better athlete or it can make you lose those extra pounds you’ve been struggling with. But if you want to make a big change and really put the effort in just look at what can happen. The evidence could never be more obvious.

The next time you see Jordan in the gym just look at her and tell her to “Go for it”. She is only 19 years old and she is currently ranked 121^st in the Northeast for the 2011 CrossFit games.

Don't Forgets!!!

Don't Forget

Free WOD Saturday 9:00am. Great class to bring a family member or friend who has never done CrossFit before.

Don't Forget

Competitors WOD for CrossFit Open Saturday 10:00am. This WOD is for registered athletes. All are welcome to come watch and cheer on your friends

Don't Forget

It's Vivian's 30th Birthday tomorrow!! 4/8/11.

Don't Forget

Tough Mudder is May 7th and 8th. We will be closed for the weekend

Don't Forget

GRAND OPENING May 21st. Show up at noon, enjoy a WOD, and BBQ!

Don't Forget

Work hard, play hard, that's the way we roll at CFL!

Let it flow let yourself go. Slow and low that is the tempo

How is your breathing affecting your workouts and adventure activities? Being able to control your breathing will improve your overall fitness. Cyclist belly breathe and weightlifters sometimes hold their breathe as they pull or push. Endurance athletes learn how to calm down their breathing and endure. When you mix endurance and accuracy into a sport or into CrossFit knowing what to do with your breathing can really make a huge difference.

This video demonstrates breathing control for accuracy

http://www.youtube.com/watch?v=PfM0wc3IZI8&feature=related&promo1ference.

Coach Ripptoe talks about lifting and breathing

http://www.youtube.com/watch?v=QkeN_fkXrdE

Belly breathing

http://www.youtube.com/watch?v=zsy4xmkVmow&feature=fvwrel

Understanding how and why your breathing the way you do when you’re taxing your body can greatly improve your workouts and adventure activities. Breathing can also simply make your lifts better and keep your back safer.

Let’s try on some oxygen fill up your lunges wherever you are right now. Suck in through your nose make your chest or your belly big. Feel what it feels like to "FILL" your lungs. Most of our breaths are short and shallow. Sit up nice and tall and fill them up...try it on it's a whole new bag!

Monday

Well it's Monday and it is time to get off the side of the street and do something.

Figure out your workout schedule, diet, social events, and work schedule.

Figure out what you can do to make a difference in your life and others.

What are you going to do to help someone this week?

So get off the side of the street and take the first step.

Weekend Update!

Another great weekend at CrossFit Legitimus.

The Saturday 9am class was full of new faces and everyone got a great taste of what CrossFit Legitimus is all about.

The class started off with some concerned faces and finished with some red faces and smiles.

10am competition started with a guest who had to leave Japan due to the natural disaster. Erin Van Allen made easy work of the competition and finished with 10+ rounds.

As the wind blows this Sunday some of our athletes are headed up Sweetheart mountain to get a taste of the what Canton has to offer for outdoor adventure. Don't forget we will be having 10am Sunday classes for the rest of the summer.

This week our 9:00am class will be moving to 9:30am. Bring a friend or family member in this week and enjoy.

Keep up the great work, we are one month away from Tough Mudder.