Who Crossfits??

I have a friend who continuously tells me that I am crazy for Crossfitting.

Every single time I see her she is all, "Crossfit is for adrenaline junkies, people with tattoos, who eat only meat, and can do 50 pull ups with one arm".

If you have spent any time, at any Crossfit box in the world, you know this is not the truth.

CF Legitimus is no exception.

If nothing else, CFL is full of diversity.

We have fire breathers, like Matt Eucalitto and Mark Izzo, who kill every workout, and make it look ridiculously easy to the rest of us.

We have former D1 athletes, like Marnie Smith, who just completed her first WOD with kipping pull ups two weeks ago.

We have current D1 athletes, like Spencer Sass, who runs like a Kenyan, and came in first at the Beast of the East 5k.

Our youngest member is 15 years old, and our oldest member is pushing 70.

We have members who have worked out with broken limbs, sick, or pregnant. We have members who are working out for the first time in their lives, and others who have been Crossfitting for years.

Recently we did what I would consider the perfect Crossfit workout.

An AMRAP of 5 pull-ups and 7 boxes jumps.

The scaling for this WOD was endless. There were people kipping, using bands, or doing ring rows. People were jumping bumper plates, boxes, or doing step ups.

This WOD was one of the best Coach Conlin has thrown at us, because there was something for everyone to work on.

The fire breathers got to kill themselves, while the rest of us got to work on our skills in a manageable number of reps. All around the gym people were working hard at their own level of fitness. Which is essentially what Crossfit is all about; working hard, on yourself.

Who else is working hard on themselves at Legitimus??

John Borjian: His brother owns a CrossFit gym in Maine. He works as a part time ski patrol at the local ski resort in New Hartford.

Charlie and Kim Delaney: Kim is a mother of 3 who recently switched from Bootcamp to Crossfit. Charlie is completely addicted to CrossFit, and never likes to miss a workout.

Matt Connor: Matt is a Production Engineer during the day and Skydiving Instructor on the weekends.

Jen Connolly & Peggy Bruno: Newer members who are busy working moms. Both have officially drank the Crossfit Kool-Aid.

Rich Getz: Rich is a former Boston Marathoner. He hates to admit it, but he thinks CrossFit is harder than running.

Jen Lowniik: Mother of two who never ran over a mile before CrossFit. Just finished her first 5k after a few months of CrossFit and finished with a fantastic time.

Adam Gompper: Police Dispatcher who has lost 28 pounds (and counting!) since joining in the Spring.

Greg and Ai Lawless: These two used to be scared of Crossfit and are now some of CFL's biggest advocates. Ai is completely addicted, and sleeps with her long socks on.

Michaela Meyer: Michaela joined to get in shape for her wedding, and keeps coming thanks to great results. Her competitive spirit now drives new people in the gym to try and catch her (her Husband can't even keep up).

Mike Dease: Mike is a former high school football player who loves to lift weights. He is a father of two who enjoys taking his kids skiing.

Tom Dore: Tom is a 65 year old retired teacher who got into CrossFit to stay in shape as an active skydiver.


Those are just some of the members we have at Legitimus. As you can see, not all Crossfitters are jacked 25 year old's eating slabs of meat for breakfast.

If you think you think you know all there is to know about Crossfit, but have yet to give it a try, come in to Legitimus for a free class on Saturdays at 9 am.

Let us change your mind.

Let us tell your story.

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**Shout out to Mike Solla for the awesome pictures.

Lifting Days

Some people love them; and others, not so much.

If as your Coach I could impress one thing onto you about weightlifting, it would be:

take a chill pill!

For real!

Relaxing, and slowing down between lifts will help you get stronger, and become a better lifter.

Some days we will only lift, and it will look like this:

Deadlift 5,5,5,5,5

and

Press 5,5,5,5,5,

Doing these two lifts should take the entire class after our warm up. At the end of these two lifts you should feel like your tank is empty, someone just juiced your muscles, and you’re now the strongest MoFo on Earth.

I suggest between lifts paying attention to other lifters, and listening to what your Coach is saying. It's good stuff!

While listening; mobilize that tight shoulder, butt muscle and your very short hamstrings. In other words Chill The Eff Out (CTFO) for about 3 minutes or so. Don't take so much time that your part of the next class, but there's really no reason to rush through your lifts.

Ask me and I'll help you with timing.

Other days you'll come in and see something like this:

Backsquat 3,3,3

With a note that says, we have 20 minutes to complete these three sets.

We will follow this with a short Metcon (Metabolic Conditioning) WOD.

Possibly something like this:

AMRAP (As Many Rounds As Possible) in 10 minutes of

5 Pull-ups

10 Push ups

10 Box jumps

Twenty minutes is a good amount of time to do your Backsquats. During your CTFO time between Backsquats, you could mobilize your shoulders, set up your box and figure out what height you want to do your Box Jumps at, or what band you want to use.

Or talk to me. Tell me how you’re now able to do bar to belly button pull-ups and convince me that you need to put a weight vest on because gravity no longer holds you back. Or you could watch and spot other lifters and cheer them on, all reasonable options. Just do something; anything, besides rush through your lifts.

Take a look at this video.

Don't watch the amazing lifters watch the people in the background. They are watching, encouraging and logging their weights in their journals. They are also not distracting the lifters. The main thing to notice is that they are CTFO!

Now you try.


By: Jen Conlin

Personal and Group Training...

Did you know that CFL offers more than just Crossfit classes?


Head Coach Jen Conlin is now offering Personal Training and Private Group Training Classes.



Jen specializes in weight loss based on health and fitness, and will personalize a program specific to each individual's needs.



Private / Group Olympic Lifting Classes: These classes are designed to help individuals or small groups improve Olympic lifts, or learn them from scratch in a private setting.



Powerlifting Classes: These classes would be perfect for individuals looking to improve their strength via powerlifting. Jen has the tools to help you get more weight on the bar in order to help you get stronger, and reach your fitness goals.


Crossfit Semi-Private / One on One Classes: If working out in a large group is not your thing, Jen offers coaching for small groups (up to 5 people), or one on one private training. Crossfit is a strength, conditioning, and weight loss program all in one.




Call Jen to set up and appointment to discuss your fitness goals; she can help you get there!

860-801-0328

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Liz stretching at the 4:30 class on Monday

Mo getting strong with the early birds at the 5:30 am(!) on Wednesday

The 7:30 am Wednesday class listening to Coach Conlin

It is Breast Cancer Awareness Month, get your pink on!!

Chances are Marnie is stronger than most of us

Back to Basics

After a few months of CF I get asked a lot about how to take things to the next level.

Crossfitters are all the same, they get hooked. They love the results, the after WOD high, the competition. They are satisfied for 5 seconds, and then??

They want more.

What do they want??

- To take things to the next level

- To be a better athlete

- To get rid of belly fat

- To be funnier (sorry, cant help you there)

When I get asked these questions I pretty much have some standard answers. If you’re reading this you know what they are:

- Eat Paleo

- Work out at Crossfit Legitimus (The Happiest Place on Earth)

- Sleep more

- Stress less

- Ask yourself, what would Gaga do (this one might not work for everyone, but it works for me)

Typically we spend a lot of time talking about food, because it's our fuel. My guess is almost all Americans are constantly thinking about their next meal.

Let's stop obsessing and bring it back to basics.

Paleo.

We talk and chat and spend 30 or 90 days cleaning up our act.

We see change in our bodies and in our minds. Our nails are stronger, our legs look awesome, and you just killed a WOD. Roll out the red carpet, “WOD killa,” cause the world is watchin' you!

But don’t get a big head and fall off the Paleo wagon. The wagon loves you, the wagon is your friend, and it wants you to eat meat.

Temptation is always going to be there, it is up to you to ignore it, or cave for a cheat DAY… there is no such thing as a “Cheat Month,” (just sayin’).

"I've leaned out and lost weight, but I can't lose this belly fat."

This comment usually goes hand in hand with something about stress and sleep.

Let's tackle these issues.

You've started CF and you’re working out like a maniac. You’re hitting the gym as you should. You're hunting / gathering / catching your food. You speak a whole new language that your non-crossfitting friends don’t understand.

You are changing and making amazing progress. Your coach is crazy proud, and your family is like, "WTF, you’re out of your mind… but you look HAWT!"

But why is the belly still mushy??

The Bottom line? The meat and sweet potatoes?

You need to sleep!

You need to recover, and refocus… you need time for you!

Stress, Sleep and belly fat go hand and hand. Our bodies like to hold belly fat when our stress levels are high and when sleep is hard to find. It's a hormonal response to lack of sleep and high stress.

Before bed: No working, no TV, no texting… say it with me people, “Sleep!!"

Turn yourself off, unplug, and relax!

Stop cleaning for 5 seconds, stop updating your Facebook status, turn off the lights 30 to 60 minutes before your regular bed time, and just lay there.

STFU… and lay there.

Eat meat. Get to the gym. Sleep.

Your body will thank you.

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