Congratulations!

Congratulations Coach Jen... who was recently asked to be a brand ambassador for Lululemon Farmington Avenue!!

Being chosen as a brand ambassador means that Lululemon recognizes Jen's leadership role in our local fitness community... and believes that she truly embodies the brand's core values.

Sierra Varin, is a Legitimus member, and the Assistant Store Mananger at Lulu Farmington Ave. Sierra and other Lulu employees surprised Jen last week when they asked her to become one of their ambassadors... she had this to say about the exciting news:

"We believe that Jen will be an amazing ambassador because she is a rockstar Coach in our community. Jen inspires athletes to be bigger and badder, all while keeping their focus on health and having fun!"

Congratulations Jen... your efforts are recognized well beyond the four Legitimus walls.. we are proud of you!!

One Year Later...

Congratulations to Valerie Gordon, who is coming up on her 1 year anniversary at Legitimus! 

Commitment is the key to success, and CrossFitting for one year is a huge milestone for any athlete, let alone one that works full time, and has two children!

Here is what Val had to say about her wod-iversary...
_________________________________________________________________________

It was nearly one year ago that I walked into CrossFit Legitimus, picked up a pink kettlebell and declared it heavy. I posed for a “before” photo only to be horrified at the pic Jen sent back, especially the egregious back angle.

Now that I am older, and at least a little wiser and fitter, it seemed an appropriate time to speak to the person I was 12 months ago – the one who had trouble committing to a workout regimen for more than a few weeks and who found the whole kilt thing just little odd - to answer those nagging newbie fears and questions I had at the time.

Q: Oh my god, who is that person in that “before” picture?
A:  Face it, she’s you.  But she doesn’t have to be.  Set the alarm and get to the box.

Q:  Come on, how much can I really accomplish in a 12-minute workout?
A:  Start the AMRAP and about 3 minutes in, let’s chat about it. Can’t formulate a sentence?  Yeah, there’s your answer.

Q:  Will I embarrass myself?
A:  Here’s a tip:  Ask how to loosen the foot straps before attempting to exit the rower.

Q:  How much will it hurt?
A:  There will come a day - after you WOD and shower and drive to work - that you realize YOU CAN’T GET OUT OF THE CAR.  You will contemplate calling a colleague to help remove you from your vehicle.  You will eventually use what remains of your arm strength to lift your legs up
and onto the pavement and slowly hoist yourself to a standing position.  From there you will do your best Frankenstein-imitation walk to your office.  You will take this as some sort of absurd sign
of success and wear it like a badge of honor.

Q:  What is a burpee?
A:  Multiple correct answers here.  I’m going to go with “the bane of my existence” and, more positively, “a symbol of life.”  Simple philosophy: there will be times in life you are down.  Get back up.

Q:  Who is Annie?
A:  A total b-tch nobody likes. The first time you meet her, you’re pretty sure she punctured your lung.  You vow on the next encounter you will kick her a--.  Beware, she still holds the upper hand here.

Q:  Will the coaches yell and belittle me like at that boot camp
program I tried and hated?
A:  You will find in your coaches expertise, care and concern. They’ll get to know you as an individual and will instruct, motivate and at times believe in you more than you believe in yourself.   They’ll hold your hand the first time you’re brave enough to attempt a box jump (which will take you longer than you think) and won’t laugh when your wall walks are vertical only in your head and quite a bit more horizontal in reality.  They will help you through set-back and disappointment. You will sometimes wonder why they care so much - after all, you’re just one person and often the last to finish.  And then you’ll realize that your victories, no matter how small, are their victories too. And
you’ll want to keep achieving, for you and for them.

Q:  What kind of results can I expect?
A:  You’ll hear talk of PRs, races run and challenges met.  But you may find the best indicators in daily life.  You’ll take your family on a hike and agree to carry your sturdy but sleepy 5 year-old on the uphill portions of the trail.  To get her on your back, you have to squat, hoist, carry uphill.  She’s fickle so changes her mind frequently – on and off, off and on.  Squat, hoist, carry.  Squat, hoist, carry.  And mid-way through the hike, it will hit you.  You couldn’t do this a few months ago.  And now you can.

Q:  Do I have to change the way I eat?
A:  Consider this:  Eating humble pie daily in the box will fill you up and leave you with less room to put crap in your body.  You will learn the hard way that hydrating with Pinot Grigio is not a good
idea. And whether you choose to commit to Paleo or not, there will come a time at the supermarket when you look in another customer’s cart and feel compelled to call out “that Lean Cuisine stuff is crap!” grinding the check-out line to a halt.

Q:  Will I like the people?
A:  Here’s the biggest surprise – think you can’t establish a connection when you’ve rolled out of bed at 5 am and spent the bulk of the class lying in a puddle of your own sweat?   These people GET IT.
They will see you at your worst and at your best.  They will make you laugh and sometimes see you cry.  You’ll find someone to motivate and inspire you as you watch them get fitter and faster.  You’ll also find someone like-minded who, upon seeing the words “handstand push-ups” on the board, will hide with you in the corner. And you’ll realize these are the people you’ve been waiting to meet.  You will look forward to seeing them and this will keep you coming.  And you will be thankful to have had the chance to get to know them.

Q:  What do I do with that awful “before” picture?
A:  Delete it.  You’re not that same person any more.  What a difference one year can make.



By: Valerie Gordon

The Pull Up Program Pay Off

The results are in, and the Pull Up Program works!

Human movement can be playful while presenting a huge challenge.

Turning off the clock to enjoy some new modalities is very necessary in our quest for fitness.

Pain fests are not meant to be an everyday thing.

Slow, controlled movements, that require skill and months of hard work can become recess on the playground if you are really dedicated to learning them.

Awesome work Wendy and Jen D, all of your hard work is paying off and I can't wait to see where you go with it from here!

The Pull Up Program Pay Off

By: Jen Conlin

Legitimus Rowing Clinic!

On December 1, Coach Jen Conlin is hosting CFL's first ever Rowing Clinic.

There are limited spaces available, sign up now to reserve your spot!


The 2 hour clinic will start with the fundamentals of posture, grip, and foot positioning. 

You will learn to gently go from one movement to the next... focusing on sequencing the different elements of your stroke in a way that will produce a more efficient rowing cycle.

The goal of this clinic is to improve your rowing skills; whether you're hoping to compete or just improve your overall rowing technique.

Topics that will be covered:  

Understanding the erg, pacing, how to train for competitions, and the beauty and efficiency that you can have on the erg.

All fitness levels and abilities welcome.

This clinic will fill up fast and has limited spacing; there is only room for 15 athletes!

If you are interested please sign up now... don't miss out!



Clinic will be lead by CoachJen Conlin;  CrossFit Concept2 rowing certified

More Thanks

I wanted to give a big thank you to Diana Gompper, owner of Head Over Heels Salon and member of CFL.

I was the lucky recipient of a beautiful gift basket full of hair products, nail polishes, lotions and other various, beautiful girly things.

I have to make a few confessions here:

Confession #1: (this is actually more of a statement) I see Diana every 6 weeks for what is by far, the best haircuts I have ever had.  I was not blessed with thick, gorgeous hair.  I have thin, brown stick straight hair.  But in Diana's hands, she works some miracles.  Her staff is so friendly and nice.  They now cut my 3 year old and 5 year old's hair also.  They treat them like princesses and smile as they sprint around the salon like wild monkeys.  My advice: Break up with your old stylists and go here!

Confession #2:  I love hair products and used every bottle in the basket as soon as I got home from the comp.  They are amazing.  I will buy them when I run out (which might be next week. I use liberal amounts).

Confession #3:  My 5 year old lost a tooth the night of the comp and I put one of the nail polishes under her pillow.  It was red and sparkly and I told her it was filled with fairy dust.  (Thanks Diana!)  She can't read so our secret is safe here.

Thanks again Diana and staff!!!

Marnie Smith

Mom's Comp Shout Outs!

The second annual Mama Said Knock You Out Competition had an amazing turn out. 

We are lucky to have had the opportunity to work with such wonderful people, and see so many awesome athletes in action.

Below are a few of the really stand out people that made this Competition such a memorable, and successful event:

Jisselle Assad of CrossFit Iron Will: Jisselle placed 1st in the first two wods on Saturday, and 2nd in the 3rd. She was the front runner going into the Final Wod, and placed 2nd overall!! Jisselle trains 20 hours a week, is the mother of 4, works two jobs, and is a full time nursing student with a 4.0 GPA! 

Julianne Drake of CrossFit Storrs: Mama Said Knock You Out 2 was Julianne's first CrossFit Competition, and she finished in the Top 5!

Angie Connors & Colleen Murphy of CrossFit Legitimus: Both Angie and Colleen PRed their snatch, getting 65# over head for the first time!

Marcie Hamel Of CrossFit Reckoning: Marcie had never snatched 65# before the Mom's Comp, and did it 10 times in the 3rd wod! Congrats Marcie!

Kevin O'Connell of CrossFit Legitimus: Kevin gave countless hours of his free time to help prepare our gym for the big day. He always goes above and beyond his duties as a Coach and we are all so thankful for his kindness.

Mikki Durkin of CrossFit 203: Mikki has a 5 month old daughter, and still managed to finish in 11th place! If you missed her on the rings in the final wod, you missed out! Truly inspiring!

Valerie Gordon of CrossFit Legitimus: Val spent her entire day off taking pictures of the Competition, and also wrote up some amazing press releases and articles for the local papers. Thanks Val!

Cheryl Trzaski and Kathleen Bellemare of CrossFit Strongtown: Both Cheryl and Kathleen were part of the over 50 crew, and showed amazing determination when they successfully flipped that huge tire!
 

Amanda Beaudreau of CrossFit Legitimus: For your endless patience on the day of the Comp, and all that you do to help CFL on a regular basis... we love you.

And last but not least:

Lori Assad of CrossFit Iron Will: Legitimus owes Lori a huge apology! Her scores were miscalculated and she should have been included in the top 15, making it into the Final Wod... but wasn't on account of our error. To make us feel even worse, we found out that amazingly, Lori just had a baby 6 WEEKS AGO! Talk about a strong athlete! Lori, you are an inspiration to Mothers everywhere, and we are so sorry that we didn't get to see you tackle that last wod!

Mom's Comp Results!

2012 Mom's Comp Results(2)

(click the image above to enlarge)

(click the image above to enlarge)

I Got Some Damn Pull Ups!

((This after school program can be modified and adjusted to fit each member's individual needs)
 

And we're back with more Pull Up Programming.

This is for those of you who are in the, "in between," stage...

I'm talking to you if: You can feel a kip in your near future but just can't see it yet.

This program can also be modified for those of you that have 10-20 pull-ups of any kind.

Let me say this, and I mean it:

Kips are great... but don't ever stop loving on the dead hang pull up, they will always out rank the kip in my book.

Before going through this program, use the mobility tools that we use in class for our upper body. 

Do not, I repeat, do not do this with out being warm and mobilized.

Repeat this twice if you have time, if not once works, too.

Thumbs around the bar (these videos rock):

The Hook Grip for Dummies

More Hook Grip Goodness

5 sets of five low ring rows.

Take about 1/2 of your max dead hang pull-ups and base the rest of the sets on that number.

x2 resting 45 seconds between sets

Grip of choice chest to the bar pull-ups (mix grip, pronated grip, supinated grip).

3-5 Ring or box dips(Use band if needed)

3 sets of 5 Dumbbell Strict presses

Negatives:

Jump up until your chin is over the PUB in each grip.

 Lower yourself down counting down from five. Do that twice in each grip.

Slow and controlled with a tight body position. 

Lock your body up, knees, ankles and hips in the hollow.  

Your thumbs should be around the bar in all your pull ups. 

If you're putting some kips together it's time to spend some time with me so we can make a plan for the advancement of your kip. 

Send me a text, or call and set up a one on one before, or after class. 

Or if you want to make it more personal go onto our web-site and buy a one-on-one training session with me and we can work on your program. 

To Your Success!

Jen 



PS... Check out other Pull Up Program Info here.

Pull Up Program Part 2

Shout Outs!

It's been a great week at Legitimus, with members doing all kinds of awesome things; here's just a few off the top of our heads:

The Fire Breathers!!

Congratulations to Amanda, Jillian, Corey, Ben, Larissa, Wendy, John, Jackie, Kat, Lisa and Drew for finishing a 6 mile obstacle course at last week's Beast Of The East.

It was a COLD morning, and these guys took that course by storm... jumping walls, carrying sand, and pulling sleds... nice work everyone!!

Also killin' it last week at Beast Of The East was Andrew, who took time away from his studies at Quinnipiac University to represent CFL!

Andrew handled the competition like a pro; he was calm, grounded, and focused... but still had fun!

He listened carefully to all Jen's cues and was able to really apply everything he worked on this summer.

 
Congrats on another successful competition Andrew!

Next up is Kevin... who has been helping clean the Gym almost every day, and is an all around awesome and attentive Coach to work with.

If you haven't had the opportunity to attend one of Kevin's classes yet, you are missing out!

Nice job Kevin, we are lucky to have you around!

Last but not least... we've got to thank Mother Marn for giving up her weekends to paint the gym and make it look amazing for the upcoming Mom's Comp.

Thanks again for all your hard work!

What A Weekend!

Legitimus athletes were busy this weekend!!!

We had tons of members compete at The Battle For The Bell, at CrossFit Strongtown, and everyone killed it!!

Everyone used great form, supported their teammates and best of all... had fun!

Our very own team, "LEGIT GTL," won First Place in the RX Division and brought home the bell!

Congratulations Izzo, Nick, Sierra, and Courtney!!!

Legitimus also placed in the Scaled Division!

Congratulations Scott, Amanda, Erin and Nick on their 2nd place victory and a job well done!

Other fantastic competitors that deserve a shout out: Kristin, Wendy, Dave F., Dave M, Suzanna, Coach Brian, Charlie, Kim, Jillian, Coach Kevin, Drew and Kat!

Kat even went on to complete a HALF MARATHON less than 24 hours later!

Last but not least... we can't forget to give a shout out to the 5:30 am crew: Val, Mo, Dana, Colleen, and Lisa... who completed the Highland Lake 10k!!

Congratulations everyone, now take a rest day!!

Five Ways To Achieve Your Goals

Whether you want to make big changes in life, or you’re already living your dream, you likely have a few things that you’d like to accomplish, i.e. Paleo Challenge!!!! And we’re here to help!

Having goals is inherent to being human, however it can sometimes be a mystery as to why some people achieve them and others don’t. It can be especially disheartening to watch the people around you find success, while you struggle with the motivation to achieve your version of happiness.

That’s why we’ve put together the following steps to help you take hold of your future and turn your dreams into reality. You are strong and everyday you make yourself stronger! CrossFit isn’t for the weak-minded!

Here’s 5 ways to get your goals:

1. Make a Decision. While many of us have an idea of what we want, it doesn’t often translate into action and results. Taking a moment to pause and decide which goals to prioritize is a crucial first step in accomplishing them. Just be careful to avoid focusing on fears or limiting beliefs, and instead visualize your aspirations as already fulfilled!

2. Plan it. Like a traveler without a map, you won’t get far if you don’t know how to get there. Create your plan by writing the main goal at the top of a blank page. Below that, write several big steps required to fulfill that goal. Are you attending your CrossFit classes? Eating a healthy paleo diet? Connecting with others? You can separate these steps into projects and tasks, create due dates for each task, and keep yourself motivated by having your list with you at all times. You can also enjoy the gratification of crossing tasks off the list as you complete them.

Eat Healthy Meals Build a Custom Meal Plan Here Based on Your Needs and Goals. http://crosscuisines.org

Sponsored Links

3. Ask for help. Independence can be a virtue, but not when it slows you down and prevents you from realizing your vision. Don’t be shy about asking for help from your CrossFit coach, CrossFit fellows, family, friends, or even acquaintances that are in a position to be of service. You’d be surprised how generous and supportive people can be!

4. Follow through. Determination is crucial for achieving the results you long for. No matter how big the obstacles that stand in your way, stay focused on your ultimate goal and commit to taking action every day to achieve it. Step by step, you will succeed - we promise.

5. Your health. Regardless of what your goals might be, good health creates the positive energy necessary to materialize them. If your body and mind are clear, all other pursuits become easier. Make sure to eat nutrient-rich whole foods, drink plenty of water, stay active, and do not forget to take out some time for relaxation.

What goals are you committed to accomplishing?

This post is sponsored by Cross Cuisines, to learn more go here.

Pull Up Program

Hey CFL peeps. Here is a little pull-up program that I came up with.

It's not perfect and is written as a one size fits all.

I'm open to customizing it based on skill levels, or injuries if need be.

Gymnastics play a strong roll in Crossfit.

Most of our workouts have a gymnastic movement in them.

That means that there is a body weight movement in the workout.

You may not realize it, but a push up is a gymnastic movement.

When we take a movement from the floor onto the PUB, or to the rings, or freestanding,  gravity becomes even more of an issue by pulling us down.

Learning and gaining the ability to control your body weight through a range of motion (ROM) can be a very empowering achievement.

In our quest to get pull-ups (either kipping or deadhangs) there is a process, a progression.

I care very much how you get there.

It's cheesy I know, but building a strong foundation of strength and body awareness within the movement, will add to your ability to do the movement well and for a long time.

I will also be writing up an Intermediate Skill Development Program for those of you that are a bit farther down the road with your pull-ups! Check out the program at the link below, and come to me with questions!!!
Legitimus Pull Up Program -Jen

Serendipity

Serendipity:  the faculty or phenomenon of finding valuable or agreeable things not sought for (Merriam-Webster Dictionary). 

At the advice (insistence) of a friend, I decided to give Crossfit a try. My google search revealed that Crossfit Legitimus was the box closest to me. I signed up for an introductory class.  I had no idea what I was getting myself into.   

I went to that first class feeling like a fool.  

I mean, have you seen those pictures of Crossfit athletes on-line?!?  I have never considered myself an athlete and have always been considered somewhat clutzy.  Talk about intimidating. 

After that first class, I still didn’t know what I was getting myself into, but I knew that I loved it!  

I signed up for a 10 punch card.  I still loved it!  

I signed up for an automatically renewing 6 months, which is almost over.  I will renew when the time comes. 

Now that I know what I have gotten myself into (some would say I have joined a cult), I am still in love.  

Every day, I try to figure out if I can get into a WOD.  I can’t get there every day.  Some days are like that.  But, when I can make it, my day is better.  My energy is better.  My mood is better.  My patience is greater.  I am closer to being the person that I want to be.  

Partly it’s the work (endorphins are GOOD) and partly it’s the people.  This is truly a welcoming community.  

Every WOD is doable (even when my lying brain says that there is no *&^%$ way I’ll be able to do that) because the coaches know how to modify movements for each member and when to push us to do more.   

The other members are awesome, always ready with a word of encouragement and support.  

I am stronger, faster, leaner, more coordinated and HAPPIER than I was 6 months ago.   

And that is because I had the fortunate good luck to find Crossfit Legitimus when I didn’t even know that it was what I was looking for.

By: Kirsten Kerrigan Bradley

How Bioflavonoids Aid in Weight Loss

America's obesity crisis is correlated to the abundance of junk food, saturated fats and the surplus of calories within its diet. Directing yourself toward a diet rich in vegetables, fruits and additional plant foods can provide your body with the essential minerals, vitamins and nutrients it needs to guard you from diseases and obesity. Using foods that contain powerful antioxidants, such as bioflavonoids will enhance your immune and digestive system and, in return, activate your weight loss. It is important to discuss any dietary measures with your medical or health professional.

Citrus Fruits
Citrus fruits, including oranges, grapefruits, lemons and limes, contain a bioflavonoid called taxifolin. Taxifolin helps absorb vitamin C, and vitamin C boosts your immunity while you are trying to lose weight. Citrus fruits are not just for eating. You may also make fresh juices or add fruit to your water. Leave the fruit in your water for a few hours, and the water's flavor will refresh you.


Berries
Blackberries, blueberries, strawberries, cherries, grapes or goji berries should be added into your meals. They contain a bioflavonoid named ellagic acid, which helps shield your body from cancerous cells. They also have proanthocyanidins, which aid in fat and cholesterol oxidation. They are low in calories and beneficial toward your weight loss.

Vegetables and Fruit
Eating onions, tomatoes and apples at mealtime act as your assistants for your weight loss. They contain a bioflavonoid called quercetin. Quercetin helps protect you from any free radical damage and enhances insulin secretion during weight loss, especially for diabetics. These foods are also a healthy source of fiber. Fiber fills you up, using a great many fewer calories. It keeps you healthy and assists you in your weight loss success.

Green Tea
Green tea contains bioflavonoids called catechins and epigallocatechin gallates (EGCG). These bioflavonoids aid your circulatory system and increase the number of calories you burn throughout the day. EGCG and the caffeine in green tea boost your metabolism to help in your weight loss.

Red Wine and Dark Chocolate
Red wine and dark chocolate hold the quercetin and catechin bioflavonoids. These bioflavonoids slow down the aging process and may help prevent cancer. In addition, to any weight loss victory, it is important not to deprive yourself. You should enjoy the process and the progress. A glass of red wine or a piece of dark chocolate can be healthy treats.


**This post is sponsored by Cross Cuisines... learn more here.

Making It Work

I have a confession to make: I stalked CFL for a full year before joining.

I researched CrossFit for months, and knew I wanted in.. bad.

My regular (kind of half hearted) workouts just weren't giving me what I needed.

IF I could motivate myself to get to the gym 3 days a week, I felt pretty good about it... but I didn't have a passion for it.

Nor was I seeing any real changes in my body.

The more I read about CrossFit, the more I convinced myself that I would find the motivation I needed, if I could just give it a try.

But... I had read enough to know that CrossFit wasn't cheap... and I knew my husband wouldn't go for it.

When a discounted rate popped up, I jumped at the chance to give it a try.

I have to admit, I was a little nervous.


I knew once I tried it there was no going back and how was I going to get my husband on board??

(I should probably mention that my husband is a super nice guy, just careful with how we spend our money).

Anyway, I went for a month at a discounted rate, tricking myself into thinking I could boost myself physically before returning to my old gym.

By the second week (really the first day), I was not sleeping because I knew I had to have this in my life.

I did not know however, how I would convince my husband that it was worth the costly membership.

We have two kids and I am a stay at home mom, so we need to be careful, I understand this

I played all kinds of scenarios in my head, "how could I continue at CFL ?"

By the last day I was freaking out!

And then, as luck would have it... my husband decided I should continue, and all my worries were for nothing.

"One month at a time," he said, "Let's see how it goes", with the hopes that I will be working soon anyway.

This practically brought me to tears, tears of joy, of course.

He saw a change in me mentally and physically.

I am pretty sure, you couldn't miss it.

My loved ones were getting tired of me explaining the workouts everyday like an obsessed person .....but I couldn't help it, I was feeling so accomplished, and more like myself than I had in a long time.

They couldn't shut me up, CrossFit was all I could talk about.

Lucky for me, my family and friends have all noticed the positive changes in me, and are very supportive.

Since starting at CFL, my priorities have changed in other areas of my life as well.

I stopped spending money on stuff we really didn't need anyway.

I am at the gym as often as possible, and hate missing a WOD... which I consider gifts to myself.

I am also learning about nutrition... all this time I thought I was eating correctly, boy was I wrong!!

For the first time since having my boys, 9 and 6 years old, my stomach has become less bloated and smaller!

I wore a bikini this summer for the first time in 10 years (might have jumped the gyn on that, but wanted some sunshine on my tighter tummy!)

I feel better than I have in a very long time, and it is only the begining.

At 41 years old, I feel better than I did at 31... all because of what I am learning from the coaches at CFL.

I needed CrossFit in my life, and the changes have been easy for some reason... maybe because I was so ready for them.

This place and it's members want to see you succeed, you can feel the support everyday.


--- Jen DeIulis

Eating Healthy For Your Joints

Joint problems affect millions of Americans every day and the concept of "you are what you eat" is indicative to your joint health -- the right foods can help protect your joints and guide you to a healthier lifestyle. "For every 1 pound you gain, there is an additional 4 pounds of stress on the knee," says Dr. John La Puma, author of "Chef MD's Big Book of Culinary Medicine."

Omega-3 Fatty Acids

Healthy fats, such as flax seed and fish oil, lubricate the joints and increase your anti-inflammatory reactors. Flax seeds, avocados, deep-sea fish, salmon, mackerel, cauliflower, kale, cabbage, walnuts, cod and cod liver oil, trout, sardines and organic cage-free eggs all contain omega-3 fatty acids. Every cell in the human body is bound by a cell membrane, and they are mostly made of fatty acids. The cell membrane allows for the proper nutrients to enter and helps harmful waste leave. These healthy oils also stimulate collagen production and slow the breakdown process of cartilage.

Vitamin C and E

These two vitamins work together to bring both of their healing properties into your system. It is important to have both vitamins together, because without one the other will not complete its job. Citrus fruits, such as oranges, grapefruit, kiwis and lemons, slow the advancement of osteoarthritis and help reduce the loss of cartilage in your joints. Fresh pineapple and ginger are chief reducers of inflammation. Nuts, oats, cantaloupe, and watermelon all contain both vitamin C and E.

Sulfur and Fiber Foods

Sulfur is needed for the repair and rebuilding of your bones, cartilage and connective tissue. It is a server for calcium absorption and contained in many foods such as asparagus, organic cage-free eggs, garlic and onions. Including fiber in your diet -- such as fruit -- can lower your C-reactive protein, which causes inflammation in the blood.

Foods to Avoid

Starchy foods such as white bread and sugary foods, including processed cereals, can cause inflammation, fat storage and food cravings. Factory farmed red meat, sausages, cured lunch meat and other processed meats are high in calories and include inflammatory fats. Nightshade vegetables such as white potatoes contain solanine, which obstructs the enzymes in your muscles and may cause discomfort and pain.

Key Nutrients

Adding fish oil, digestive enzymes and antioxidants into your system are key weapons to your joint health. Fish oil eases swollen joints and morning stiffness. Digestive enzymes enable our bodies to break down and utilize nutrients. When inflammation develops, it's because of the increased development of free radicals, which increase joint degeneration; antioxidants can help prevent that damage.



This post is sponsored by Cross Cuisines.... learn more here.

September Is Coming...

Are you ready??

For most of our members, life is about to get a little crazy.

September means back to school, back to sports, back to driving your kids to five different practices, tutors and play dates a week.

For a lot of us, September signifies the end of summer, and the start... of chaos.

Here's where your self discipline and flexibility needs to come into play.

We know how important your kid's schedules are... but let's not forget about you.

Children flourish and succeed when their home is happy, and when their parents are happy.

What makes CrossFitters happy??

Getting into the Gym.

You have earned your fitness... now it's time to keep it.

So... when September smacks you in the face next week and reminds you that you are a part time taxi driver for your kids... remember to get yourself in to wod as often as possible.

Worried that your schedule won't match up with Legitimus' schedule??

Don't forget that there are early bird classes at 5:30 am four days a week.

Still having trouble getting your wod on??

Check out the Legitimus Babysitting Page on Facebook... where babysitting is offered a minimum of three classes a week.

Or... speak up and ask other parent's to swap wod times and kid's with you!

September means school, holidays, activities, events...

We are all busy... but the beauty of Legitimus is that we are a Community that helps each other out.

If you are having trouble getting into the Gym, talk to the Coaches, or other members... people who understand that working out keeps you sane!

It takes a village... and if someone can help you, they will!

A Word From Cross Cuisines...

It is true my friends.

Everything you put in your body becomes apart of who you are.

Have you ever felt completely exhausted after eating pasta?

Felt bloated or gassy after eating a milk product?

Wondered why you have diabetes because you really didn't eat "that" much sugar?

Our society suffers from diabetes, obesity, coronary heart disease and more.

More and more children are suffering with obesity and the most common killer of Americans is cancer.

We need to take control of our bodies and what we choose to put into our mouths.

Unfortunately, our food is highly enriched, contaminated and we can't even figure out what is right or wrong because advertisers are shooting something different out every day.

But, we do!

The Paleo diet isn’t just a diet or a fad, it is a way of life—one that’s apart of you and CrossFit.

As an athlete, you see the how the Paleo diet changes your performance and enhances your results.

Those who use it for medical and weight loss, see the difference—their cholesterol and blood pressure goes down, they see their midsection decreasing and feel mental clarity.

We need to keep it up and remember you are what you eat; you ARE strong!

Learn more about Cross Cuisines here.

Tim Training Update

You may remember that we did a Member Spotlight blog on Tim Francis back in May... well, our resident adrenaline junky is back and crazier than ever!

Tim is currently training for two different races, The Spartan Race, and The Death Race.... we think he might be insane.

The Spartan Race is basically two Tough Mudders back to back.... tons of obstacles, crazy long distance, and a clock to beat.

This race is coming up quickly for Tim... his mind is ready and his body is not far behind.

He will rock The Spartan, and knowing Tim, he will do it with a smile on his face.

Next year Tim will do The Death Race.

In case you were a little unsure of how dangerous this particular race is... their website is YOUMAYDIE.COM.

Yes, you read that right... you. may. die.

No big deal.


This race is not just physical, but mental... they do everything they can to beat you down.

Tim trains a lot on his own, and Jen gives him mini events before or after his regular WODs.

Once Tim completes the Spartan race, Jen will kick his training into high gear to prepare him for The Death Race.

Jen is going to be very specific with Tim's training in order to help him build mental toughness.

Basically, Tim needs to create a new relationship with his mind and body, so when he encounters physical pain and his body says, "No..." his mind will say, "Yes."

Jen just may be more excited than Tim to start really training for the Death Race... we all know she loves a challenge, and thinking of crazy new ways to torture us.

Tim is basically volunteering himself to be a CFL guinea pig for a year! Thanks Tim!

Jen knows for sure Tim's training will be ever changing, but for starters she sees a lot of wood chopping, and pond swimming in his future.

A lot of people don't understand these events, and why people would want to abuse their body for miles and hours on end.


But in Jen, Tim found an open minded Coach, who sees events like these as forms of self expression... a way to reclaim yourself.


Make no mistake, Jen doesn't want to actually DO these events... but she is happy to beat the crap out of Tim and help him train to get to the finish.


Keep up the good work Tim, your commitment is an inspiration to us all!

Whole30 Challenge: The Deets

Change Your Life in 30 Days!!!

Here’s the low down on the Whole 30 Challenge.

Come one and all and “just bite the bullet” and “grab that freakin’ bull by the horns” and change our lives and affect our health for the rest of our lives.  No time like the present.

Smack around the gym is that everyone is ready to make some BIG changes.

I have been watching all you peeps around the gym and you all are truly kickin’ it and get strong and fast.

Many are now getting HUNGRY (hehehe, that’s a joke) to get serious and address the food they are putting in their bodies.

Melissa and Dallas Hartwig have got the Paleo Style of Eating down to a science and have broken it down into a very, very , very easy to use  plan.

They address any and all issues that you will likely come across from meal planning to recipes and to why the heck this style of eating is soooooooo good for your body.

GAME PLAN:

1. Purchase, Download, Print and Read:   “The Whole30 Made Simple: Change Your Life in 30 Days” e-book, $39.Got to http://whole9life.com/success-guide/   (It looks like the picture to the right)
2. Start Date:  Monday, August 6^th, first meal of the day.
3. Clean out your cupboards:  Throw out all the non-Paleo food in the house.  I know it will be difficult for those who have family members that are not changing the way they eat.  For those peeps, make a designated area in your kitchen and refrigerator that is designated as Paleo Food.   Make sure your family knows what you are up to so that they will help support you along the way.
4. Meal Plan:  Take the time to plan your first week of food according to Whole30 Guide and go out and get your shopping done on Sunday, August 5 so you can hit the ground running.   Don’t blow this step off.  It’s your map, you may get lost without it.
5. Before Picture:  Take a before front and side picture of yourself.  If you want to share it, that’s fine, but you don’t have to.  I can help anyone with the picture if they need help.  I am not a fan of weighing yourself.  It’s about how you fit in your clothes and how you feel.  That said, if you want to weigh yourself on Aug 5^th and again 30 days later that’s fine.  But DO NOT step on the scale at all during the 30 days.
6. Sign Up for Challenge:  Sign up sheet in gym with envelope for payment.
7. One-on-One Sign Ups:  Two 15 minute one-on-one sessions during the 30 days with Liz or Jen will be included.  Sign up sheets are posted in the gym by Monday, July 23rd.  During this time, we can talk about your personal goals, struggles, successes, meal plan or whatever the heck you want to talk about.
8. Cost:   $20 per person, payable to Liz or Jen, Cash or Check

Eating Paleo will truly change your life.

You will gain control of your health that will last a life time.

Think of this challenge as a prescription the doctor handed to you to fill and you must a take the medicine.

 In this case, Real Food is your medicine.
K.I.S.S. is the key

Don’t be getting crazy with involved receipes for the first week or two.

Get your sea-legs with the eating.

Summertime is the best time of year to keep it simple.

Use the farm markets and the grill.

Make double the amount at dinner and eat it for lunch.  It will go a very long way…..Really.

I am so psyched that you have taken the first step.  Cave Girl is here for you.   You can always contact me with any questions or concerns or if you are having a meltdown.   (note:  I am not the best shoulder to cry on, but will do my best.  I am “a suck it up and deal with it type”.)

One more thing:  If you are not at my gym, you can still jump on board.  I will work with you outside the gym, just contact me via email and we will get you started.


-Liz Getz

Whole30 Challenge

 Cavegirlbyliz, aka, Coach Liz, is hosting a Whole30 Paleo Challenge... click here to check out her blog, or, read the Challenge details below!

__________________________________________________________________________

JUST DO IT!

Isn’t that what we hear all the time?

 Let’s just stop saying to ourselves:  ”let me learn a little more”, ‘let me just get threw the next week”, “I’m afraid”, “what about the cream in my coffee”, “I can’t live without cheese” or “when the kids go to school, then I can focus on me”.
 
Come on people, we all know that “there’s no time like the present”.

Wouldn’t you like to start feeling better, looking better and getting healthier RIGHT NOW!

It would be shocking to me if someone said to me “No, Cave Girl, I don’t want to feel good, look or be healthy”.

Am I right?

In a couple days, I will be posting more on a 30 Day Challenge to “MAKE THE CHANGE”.

As a community, let’s do this together and use each other as support to get through your first 30 days of changing your Style of Eating for Life.
 
I am asking for 30 Days, that’s it…..but, it may be just be the 30 Days that CHANGED your life.

Stay tuned!  xoxox

- Liz Getz

Working With Andrew

You may have noticed that Andrew is killing it in WODs lately... even more so than usual.

He has recently kicked his fitness into high gear to prepare for TWO different CrossFit competitions on the horizon.

Andrew got bit by the competition bug this past winter, when he Andrew did an Olympic Lifting Competition, and performed amazingly well!

Now he wants to push his limits and become a Crossfit Firebreather! 

Andrew approached Izzo and myself about working with him on goal specific training, in order to help prepare him for his events.

Andrew has since hired me as his Private Coach, and Izzo is assisting me with handling Andrew's Nutrition and Training.

Izzo is extremely helpful in the area of gymnastics, which are the foundation to much of Crossfit.

I give huge props to Andrew for seeking out individual coaching.

Especially when he is already extremely talented and athletic.

Andrew attends about 4 or more regular classes per week.

In addition to that, he spends about 3 hours a week working in private training sessions with me.

Andrew has a very specific goal for each WOD that he attends at CFL. 


More often than not I find myself Coaching Andrew to slow down, and go more methodically through a WOD. (He is fast!)

During our One-on-One time however, he is focusing more on connecting the physical and mental aspect of pushing his body to new limits.

Each week Andrew receives about five or six WODs or lifting programs with goals specific to his abilities, strengths, and weaknesses.

Other times we work solely on skill development; rope climbing, Bar muscle ups, handstand walking to name a few.

Part of the fun in training for a CrossFit Competition, is that you are rarely allowed to know the WODs before hand. This means your body needs to be ready to tackle anything at a moment's notice.

Competition is only partly physical, the other parts of performing well are all mental. 

Andrew and I work on pacing and breathing, along with the most efficient form possible.

For a Coach, Andrew is like frosting on a cake.

He is strong, talented, an amazing mover, and extremely disciplined.

His hard work is inspiring, his work ethic is incredible!

He is Coach-able and humble.

It is truly my pleasure to work with him... be on the look out for him killin' it in his upcoming competitions!


--- Jen Conlin


*** For more information on getting Private Coaching from Coach Jen, please contact her directly at jen@crossfitlegitimus.com for schedules and pricing.

*** Check out the competitions Andrew is competing in here and here.

GAMES GAMES GAMES

In case you've been living under a rock... The CrossFit Games are here!

They officially started yesterday with a TRIATHALON SPRINT, and a bracket style obstacle course at Camp Pendelton ... no big deal.

Today is a Rest Day for the athletes, and the Games will continue tomorrow through Sunday!

If you want to watch the games, there will be highlight clips and coverage on ESPN 3, or you can check out the LIVE STREAM here.

This is your chance to see the most amazing athletes in our sport get their WOD on.

If you have never watched the CrossFit Games, you are in for a treat!

Fair Warning: It is a little addicting, watch the LIVE STREAM at work at your own risk.

Keep your eyes peeled for Coach Izzo and Matt Eucalitto in the crowd, they are lucky enough to be able to watch the Games in person, and will be rocking their CFL gear!

Travel WODs

We are smack dab in the middle of summer, and if you're anything like the rest of our members, you are probably headed on vacation soon.

Traveling means time away from your norm; your regular eating, sleeping, and of course, wodding.

Lucky for you... CrossFit  is vacation friendly!

You do not need a lot of bulky equipment to get a great workout!

Check out this list of WODs that can be done pretty much anywhere!

All WODs require nothing more than a pull up bar, rings, or a jump rope.

Don't have a pull up bar or rings??

Find a playground!

Make it work!

And enjoy yourself!

Goal Setting 101

Everyone can set goals... but not everyone actually follows through and achieves them. Sad but true. If you're having trouble staying focused, try to remember the advice below, and get yourself back on track.

Have a game plan: To succeed in reaching your goals, you need to create a map, to help you get to your destination. Pick a few things you want to achieve and make a plan of action. No plan usually means no direction.

Try to stay focused, and avoid distractions that pull you away from the path leading to your goals. Finding an extra hour in the day can sometimes seem impossible... but to achieve your goals, you need to make sacrifices. Carve out time to work on yourself... your body will thank you.

Get your friends and family on board! Support is huge in reaching goals! Yes, you're amazing but even amazing people need support!  If you're out of your comfort zone you're going to need to be pushed! We all need like-minded, goal oriented people to remind us to keep it moving!

K.I.S.S!  Over complex goals or goals that are too lofty are poison to your motivated spirit! Create goals that you can work towards, and achieve. Achieving your goals will give you a confidence boost, and all you to achieve even bigger goals! Be realistic and let your ego go, or you may find yourself in No Man's Land... where no one grows, and everyone is complacent.

Keep your thinking positive: Even if you're off track in reaching your goals, STAY POSITIVE. We all know how easy it is to give up, give in, and get down on yourself. If you need encouragement, or constructive criticism; ask for it!  Now you have your plan, you've got your team... use them!

You would never build a house without a blueprint... so don't work on your fitness without a plan of attack. Map it out, write it down, tell someone, talk it out! Know your numbers, and what you are shooting to accomplish next! If you need help coming up with some realistic but challenging goals: JUST ASK!

Test Your Endurance

Monday is a test of endurance day.

We have a lot of people signed up for endurance events this Summer and Fall; this "test" was created in light of that.

Please get to the gym a little early and get warmed up.

Bring your log book.

Make a note of your times, weights; how you slept, and how well you've been eating, and hydrating.

I'll start you when you're ready.

Please don't bring the, "I can't attitude."

You can.

SOME people will have a slightly altered WOD due to what they have signed up for.

You know who you are.  Be ready.

If you're not signed up for anything, this is a fitness test for you!

Make a note of your results!

We will run this at one other time, 5:30am on Wednesday with Coach Liz along with the regular WOD.

Friday morning Jen will be running the EWOD, at 5:30am.

Be ready...this will be another test of your overall endurance.

It will be different and it will be hard.

Please log your eating, times, sleep and hydration for this.

Saturday, CrossFit Football will have two gears.

One that is much like what we've been doing..power and endurance pacing.

The other will be geared to those who are doing the Firebreather in October.

Get some!