You're Having a Wardrobe Malfunction!

I'm all for going "Primal" but I want to give you the choice between, "primal" and "national geographic primal".

You chose, I'm just putting the choices on the table.

In the gym we see things, awkward things, things that might make you blush.

I've never heard of another gym putting out a warning so I'm gonna jump on this.....warning, warning:

"I see London I see France....I can see your......naked a**!"

(Or for the boyz)

Warning warning:

Your ship is sailing! The weather is bad your mask is OUT OF CONTROL!

Tie that bad boy down!

There's a test out there for ladies who wear tight workout clothes.

Get into a well lighted room with some one you trust and squat.

Squat low, changing positions so the light hits your butt from different angles.

"Asking, can you see my naked butt through my pants?"

Make sure this is someone you trust not your local, "I'm gonna punk you friend!"

Boyz let's get you to the Men's Section of Dick's Sporting Goods, compression shorts are the answer to your unbound issues!

I can't promise compression shorts will make you stronger, but they will keep you tight!

These are just options, I believe in freedom of choice... make yours knowing it does not go unnoticed!

Now get to the gym and rock out with your bad self!

- Jen Conlin

Portion Control

How much of that dinosaur should we eat anyhow?

Portion control on paleo is a little tricky; I'll be the first to admit it.

If you know me, you know I'm not down with strict calorie counting; I think it’s as bad for our well being as looking at the damn scale everyday.

My desire is to help people not be obsessive about the numbers.

Life is stressful enough without taking your fitness and nutrition, and turning it into a big calculated paint by number.

“I MUST get this number or it's a fail!!”

Putting a limit on food adds to the head game; making eating and fitness seem like work.

Of course I understand that record keeping is necessary and productive, but let’s keep things in perspective.

Let's say you're at the gas station pumping gas into your car…

The handle clicks telling you your car is nearly full, but instead you keep pumping, pulling the nozzle back so you can get more into that tank…

Before you know it gas is splashing down the side of your car and onto the pavement.

You over filled your tank and that gas on the car and on the pavement is useless.

See the connection?

Don't eat more than you need to fuel your body.

I hate to be the one to take the romance out of eating, but eating is fueling.

You need to eat keeping in mind what your out put is going to be!

Are you going to be moving all day, on your feet then working out, then walking the dog?

Are you going to be sitting at a desk for most of the day, hitting the gym on the way home, and then crashing in front of the TV before bed?

Or are you training for an event that requires you to push your physical limits everyday, after you’re done or before you actually start work.

What are you fueling your body for? (save the romance for the weekends of special occasions)

If you really, really need a measurement for your food intake for weight loss I recommend the zone. We can talk more about this in person...but be ready...it's not an easy task.

If you’re struggling with your body not looking or feeling the way you want it to, make cut backs.

I've always been a huge fan of Crossfit’s, "What is fitness":

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat."

If you’re working out and have made changes to your eating habits but you’re still not seeing the weight loss or changes in your body, then a revaluation of what your eating is needed. Maybe even a detailed food log.

In the meantime, LGN is the goal:

Get naked, hold what should shake, jump up and down...

… If other parts are shakin', you need to consider the amount of gas you’re putting in your tank.

- Jen Conlin

Rest

Train, train, train, train, train, train, and train.

That was seven times right?

I need to get stronger but how can I possibly fit another day into that schedule?

Jen Conlin has taught me a lot of things, and this was one of the hardest to understand and believe.

It wasn't until I started getting injured that I began to think, "Wow, Jen might be right."

Over training will give you no gains and leave your body in shambles; it's that simple.

Rest and recovery are often foolishly ignored by athletes that become frustrated with injury and limited gains.

Let's face it: your body has its limits... and sometimes, it needs a break!

Rest is a tricky thing, and everyone's needs are different.

It is up to you to figure out what works best for your body and muscles; not resting is not an option.

Rest can be many different things:

It can be the ten seconds of rest we get during a Tabata, the five minutes we get between lifts, or full days off during the week.

There can also be active rest days, when you do something a little different than your normal routine (go for a run, ride a bike, take a hike, or play some hoops).

Rest = results.

As I sit here and type this on a lazy Sunday, my legs are pounding after doing Tabata yesterday.

Is it a good day to go back and do back squats?

The answer seems obvious, but for an active adult who is addicted to exercise, it's not that easy.

Sometimes you think, "Well, maybe it won't be sore if I just go lift more."

I used to think, if I lifted more my body would get used to it, and I would stop getting sore.

This type of thinking brought on injury after injury.

(5 minute pause)

Okay, I'm back. I stretched my legs and I feel better already. I also drank a glass of water too.

Are you starting to see my point?

Rest, hydrate, results.

Water is often not considered when thinking about recovery, but it is nature's way of making us feel better.

Without water, we would all die. It's that simple.

Without oil, your car's engine would seize up and stop working.

Water works the same way for our bodies. It carries oxygen into your system which is very important for muscle growth and recovery.

So the next time you feel really sore remember: Rest, Stretch, Water, Sleep.

One more thing: make sure to check out last week's blog on sleep; Don't go without it.


-Brian Smith

Sleep

What are you doing to get yourself the sleep you need?

This comes up again and again.

I will continue to push this question, and the reasons behind it.

Getting lots of quality sleep is the key to recovery and to having better more productive days...

But for whatever reason, I find that people make as many excuses for their sleep issues, as they do for their food issues.

I'm not talking about taking some magic pill to get your REMs, or some elixir juice that puts you into a coma.

I'm talking about flat out sleep, lay down, shut down, sleep.

The most common thing I hear is that between kids, work, and stress, "I just have to unwind before I go to bed, so I watch TV."

Turn it off, turn you off. Close your eyes and see what happens.

Maybe you struggle, but don't give up just like you don't give up on your fitness.

If you can't sleep, stretch do a few yoga moves relax.

There are other things you can do to get more sleep and it's very healthy!

Have more s_ _ ... really!

I'd like to suggest talking with your significant other about a sleep plan so that both of your can get more rest.

I'm not a parent and so I'm not trying to speak outside my knowledge, I'm probably pretty clueless about this...

... But it seems to me, I see some parents in our gym working together to get to their WODs and it's encouraging to see, I give huge props to working as a team like that.

Naps are like gold!

Take them when you can, you'll get more done then if you did not!

Last night I was up from 3am to 4:30am it was frustrating, I'm going to take a nap today.

Why was I up?

Because I woke up and did the dumbest thing ever...looked at FaceBook, saw that a friend was going through a hard time and just could not get back to sleep...stupid!

Today I'll have nap time and I guarantee I'll feel better after.

I know some of you can't take naps, so you either find a way to got to bed early or sleep later.

Sleep is the anti age fighter, it's the best recovery, it's the mood stabilizer!

Commit to more sleep!

(Read more on sleep here.)

- Jen Conlin

Good Idea

New England Integrative Health Associates of West Hartford is hosting an open house this Friday, January 27, from 5-9 pm.

Why is it a good idea for you to check out this event?

Because CFL's Dave Fichera, just signed on with NEIHA as a Therapeutic Massage Specialist, and it would be great to show him our support!

New England Integrative Health Associates is an integrative health care model, where they incorporate traditional and non-traditional wellness care to treat the whole patient.

NEIHA specializes in primary care, pulmonology, cardiac care, and weight management.

The open house will have food and drinks, as well as a meet and greet with practitioners.

If you have time this Friday, please head to 345 N. Main St., West Hartford to show Dave your support!

Bad Idea

Avoid the bad idea button!

Whats the goal here, in our "box"?

If you're unsure I'll help you out.

It's to get and keep you healthy!

Of course I love when you reach your goals: a new PR with pretty form, ring dips, or killing your last WOD time are all make me crazy proud...

... But, don't lose sight of the real goal, the big pay off, the jar of almond butter at the end of the AMRAP.

You know what I'm talking about folks: Real life! Playing with your kids! Functioning at work!

Lowering your blood pressure, cholesterol, body fat!

The biggest pay off and the reason I'm a Coach?

The thing that motivates me every day to work with great people like all of you?

Giving you an edge on aging!

Giving you more independence and a better quality of life!

It's not the PR back squat, the muscle up, the endless kipping pull ups, handstand push ups, or the sub max time on whatever butt kicking "WOD"....

Those are little nuggets of fun-ness (it's a word) that happen along the way.

It's about being good to your body, earning your fitness, and being present in your own life!

The bottom line?

Ask yourself:

Is it worth it to put that extra ten pounds on the bar and have a sore elbow, back, or knee?

Is it worth it to go faster, let form go out the window, and risk hurting your shoulder?

It's not.

When you and I are making choices for your "WOD," and I tilt my head and squint my eyes at you when you're not happy about my suggestion...

...KNOW that I'm looking down the road a year, or 5 years, hoping you'll still be coming to CFL to get your FITNESS on!

I want you to push the limits, I want you to get your flying handstand push up... but take your time, don't hurt yourself, and remember to avoid the bad idea button!

- Jen Conlin

Tuesday Tip

I actually see people shaking there heads in frustration during WODs.

In their head I'm guessing they are saying things like, "I can't do another rep, I'm sucking at this WOD, I'm not getting any better at this."
The cue of the day is grin and bear it...keep moving.


I hate the phrase "self talk," so let's call it an interpersonal chat.

Change the thoughts in your head to other things!

Here are a few suggestions, not mandatory.

1. Just count.
2. Don't think, Move!
3. I'm here... keep moving.
4. Look how funny Jen and Brian look when they don't think we are looking.
5. Liz is a good dancer!
6. This is fun, this is fun, this is fun.
7. I don't care I'm doing this!
8. I have sweat running down my... (fill in the blank)
9. Why is Jen dancing that way?
10. It's NOT HEAVY, YOU ARE NOT TIRED!
Find a way to not say negative things to yourself, this is a workout, just one WOD!
Be kind to yourself! Have Fun!



- Jen Conlin

Tap, Tap, Tap... Is This Thing On?

"I have started and stopped countless exercise programs
and gym memberships over the years.

Nothing seemed
to keep me motivated.

Nothing made me want to go back.

I felt like I was losing myself; not the part that is a mom,
wife or friend; but the part of me that used to be confident
in my body and what it could do.

I found myself trapped -
actually hiding from things I love to do and used to be good at.

A friend told me about CrossFit in Canton and how much she loved it, so I decided to give it a try.

When I walked through the door there were no mirrors, no endless lines of machines and no front desk to scan anything.

What I did find, however, was a supportive group of welcoming nonjudgmental individuals.

You check yourself in by walking throught the door, writing your name on the wall and finding a spot on the floor among the other CrossFitters.

Workouts are posted on a board each day which eliminates the guesswork and pressure.

My coach, Jen, guides me step-by-step through the workout from beginning to end.

She is always there to answer any questions and has gotten to know me a little more each day.

I have never found this at any other gym.

She wants to be there, she gets it.

For the past 6 weeks I have faithfully showed up and worked hard.

When I am done I have accomplished more than simply finishing a workout; it feels like one more step in the right direction.

I am so glad I gave CrossFit a try.

Come out and find me because I am done hiding. This one's for me."

- Anonymous

Tip: Remember Your Numbers!

"Please write down your digits!

Put them in your phone, on your Facebook, scrap book...

...Tattoo them on the tramp stamp area of your lower back; whatever, wherever!

Remember your numbers, it will help you get stronger, fitter, faster!

Dig-it?!" - Jen

Tip of the Day

"Cookin' naked is the best way to avoid burning your bacon!" - Jen

Shout Out to Marnie for beautifying the gym!
It looks amazing!

Tips of the Day... 3, 2, 1 Go!

Be on the look out in the coming weeks for some "Tips of the Day," from Coach Jen.

She is too bashful to talk about why we should actually really listen to her, so I'll do it for her:

Jen has been my Coach for 18 months... for 9 of those months I was pregnant.

I wouldn't trust my growing unborn child to just anyone; Jen took special care with me... if I had a question and she didn't know the answer, she looked it up, she asked around, she found it.

That's just who she is.

Jen has been Coaching for a long time; if you look around the gym, the seasoned CrossFitters listen closely when she speaks; sometimes out of fear, but mostly out of respect for her knowledge.

Jen has worked with all kinds of people, and really understands the body, the way it works, and why certain movements are better for certain people.

She likes to run a fun, safe, and functional gym... her "Tips of the Day," will help all of us be better CrossFitters, friends, and athletes in the long haul.

So listen up folks... and maybe we can all learn a little something!!

Tip of the Day:

"Encourage and cheer for your peeps! But please... don't coach.

Let the coach take care of that.

Keep your cues and ideas of what will help your peeps in your head and I promise I wont show up at your place of work and try to do your job.

If the coach wants your help with coaching she/he will ask you for your help.

We know your intentions are heartfelt, but please restrain and show your love in other ways!!

Encouragement and cheering is the magic that helps people get through WODs and lifts!

If you're done before others (without getting in the way) get your pom poms in the air and cheer like you just don't care!" - Jen

Women (& Men) In Hiding

(click on picture to enlarge)

Something is bothering me, it's making me kick and scream and stomp my feet.

It pisses me off, upsets me and makes me sad.

Breaks my heart even...

There are women who are in hiding, who won't come into CFL or other CrossFits because they are embarrassed, scared and ashamed of how they look and feel.

This embarrassment and shame is at times created by the fitness industry.

The pictures of women who look perfect, in the clothes other women can't or won't wear.

For that matter the pictures of men who look like they have the perfect body, in all the cool clothes with muscles in all the right places.

I've asked around CFL; what keeps women from coming in and giving us/CrossFit a go?

The First thing that is always said is The Intimidation Factor.

"Embarrassed."
"I will never look like those women who compete."
"I don't want to compete."
"I'll never be a beast."
"I'm scared that I won't be able to do the workout or movement."
"I don't want other people to see my body."

Fitness does not have a specific look, nor is it defined by looks alone.

You don't have to get "in shape" before you come in to WOD! You don't!

Everything we do is scalable and modifiable.

How heavy your weights are, how fast you do a workout, or how many reps you get does not define who you are.

If you walk in the door and give it what you have that day, that hour...You Are Brave, Strong, Amazing and we are proud to have you!

We will support you, encourage you, push you, hug you, jump for joy and give you big whoooootttts!

We are everyday people trying to be HEALTHY!

Health and fitness come in all different shapes and sizes.

It's not about how much chalk you use, it's not about the blisters on your hands or the lulus or board shorts or the sneakers.

It's about you earning your health back and getting your fitness on!




By: Jen Conlin

The Weekend Post

Don't forget... normal gym hours all day tomorrow for Martin Luther King Jr. Day!!

"The ultimate measure of a man is not where he stands in the moments of comfort and convenience, but where he stands at times of challenge and controversy." MLK Jr.

Happy Friday!!

(click picture to enlarge)

CFL is looking strong today!

Be sure to get in here and get your lift on before you start your weekend!!

Also, We are planning a blog post about all of our CFL members that own local businesses.

We like to say:

our community is nothing without the support we give to each other

... let's put that statement to work out of the box, and help support CFL member owned businesses!

Happy Weekend!

Introducing Coach Liz!

We would like you to meet Coach Liz Getz!

Since Liz started at CrossFit Legitimus she has shown a great interest in understanding coaching and learning how to coach the movements.

Then Liz went and got her L1 CrossFit certification which was very exciting!

Liz spends time with me at the gym and outside the gym learning about coaching and nutrition.

Liz has a funny wit about her that is contagious.

Coaching is not as easy as it seems, a lot of hard work goes into learning how to communicate with people, and learning the appropriate cues to teach different movements.

Liz is a wealth of information and will be fun but kick ass as a coach.

Liz will be coaching our new 5:30am class on Wednesdays, which will be starting in February.

(That means we will have three 5:30AM classes each week, Tuesdays, Wednesday and Thursdays!)

Welcome Coach Liz Getz!



By: Jen Conlin

Happy Weekend!

Quote of the Week:

"If you have a Milky Way in one hand, and corn in the other.... eat the effing corn." -Jen

Tuesday Shout Outs

Shout Out To:

- Diana, who is getting stronger everyday!

- Coach Liz and Coach Sierra, for doing a great job coaching their first class at CFL today!

- Paleo Peeps that are making Cave 1 or Cave 2 their homes for the next 30 days!

- Anyone who is attempting to make any sort of change in their lives this month; Whether it be cutting back the carbs, jumping a higher box, or throwing more weight on the bar!

We are here to support you, and are super proud!

Paleo Quest 2.0

Paleo Quest; an adventure in eating!

Eat meat, veggies, seeds, nuts and some fruit.

Is it just that simple?????

It can be.

Or, it can be really difficult and laborious. It's your choice.

A 30 day quest, one month...you’ll live!

This quest does not involve fighting a pterodactyl or a woolly mammoth; although, that would be kinda cool to watch!

It requires you to focus on eating things that are fresh, not processed.

We are focusing on health and fitness, weight loss is a side bennie of going paleo. How you feel, how you look, and changes in your fitness are the golden pterodactyl eggs!

Being the kind cave women I am I'm giving two plans of action!

Cave number #1…..

30 days with the goal of 100% paleo! (How's that for a plan!?).

No cheat days, other than paleo cheats.

No processed foods, Grains, Legumes, Soy, Sugar, Dairy, Alcohol, White potatoes, Vegetable oils.

You'll be getting your freak on with these foods...

Meat… by land, sea and air

Veggies… green ones, red ones, orange ones

Nuts and seeds

Herbs and spices

Fruit of all shapes and colors

I will give you lists of foods you can eat, although I think if you take a long hard look at a food you’re not sure about that you'll figure it out even if you don't like the answer!

The possibilities of what you can do with these foods are endless, be creative, have fun, eat real food!

Cave number #2….

No processed foods, Grains, Legumes, Soy, Sugar, Dairy, Alcohol, White potatoes, Vegetable oils.

One cheat meal a week.

During your 30 days you have an 8 alcoholic drink limit.

Both caves will have this support during your 30 days

1. Weekly support meetings at CFL. I will make myself available at 9am to 9:30am Mondays and Fridays and on Fridays at 5pm to 5:30. I encourage peeps to come and share recipes that they have made or just come in during these time and talk about what’s happening in your cave.

2. Each of you will make a progress report for yourself. It will have the before picture and your BMI along with your lab work and any other before information. It will also have your numbers from our repeatable WODs and lifts.

One min max push ups

"Annie"

Max deadlift, Back squat and Push Press (with the help of our Wendler program)

500 meter row time

You can always reach me at jen@crossfitlegitmus.com or by text 860-801-0328.

Your biggest and best support will come from all of your CFL peeps who just did a 90 day challenge.

Ask your coaches and peers for insight and help.

Join our Facebook page.

We will be having some paleo dinners during this month. Details to follow…

At the end of our 30 days you will redo the above WODs take new pictures and see what went on in your cave.

Then we will have a paleo party, details will be worked out over the next 30 days.

I will be handing out a form for each of you to fill out that will help you keep track of your changes.

What’s the prize?

Your health and fitness! Feeling better about yourself!

Getting into those pants you’ve been wanting to wear!

Moving faster!

Lifting more!

Feeling better when you wake up in the morning!

Health and fitness are the golden pterodactyl eggs!

Nothing can be more motivating than that!

30 days all in! Get some, be brave...pick a cave, get in it, and make it your own!

Welcome Home Peeps, Welcome Home!

By: Jen Conlin