It's Wednesday

One week left until the Opens! Have you signed up yet?

Curious about why it's possible to eat bacon and not get fat?? Check this out.

Coach Conlin's Tip of the Day:

Technique is everything! Good technique will keep you safe, and your lifts efficient! The bonus is you will get stronger and faster!!!

Happy Valentine's Day

Instead of buying chocolates for your Valentine... why not make these bacon hearts??

Preheat oven to 400.

Cut bacon slices in half.

Use 2 pieces of the cut bacon and shape them into a heart on a sheet pan (make sure this pan has sides so the grease doesn’t get all over your oven!).

Bake for 18 – 25 minutes (or until done).


Coach Conlin's Tip of the Day:

Write your name on the whiteboard at the front of the gym! We want to know you were here, and that you're part of the crew!

Tip Of The Day

Join our Facebook page for updates and inside information!

This is the best way to stay involved with what's going on at Legitimus!

Check us out here!

Competition

If you are interested in competing, there are endless opportunities available to you right now:

Running- 5ks to marathons, Triathlons, adventure races

Shooting- We have members who compete in these

Orienteering - Ask Charley and Rhonda

Olympic Weightlifting- Your coaches favorite!

Power-lifting- Jana is doing one this weekend.

Strongman- Dave M is doing one really soon

CrossFit Comps of all types- lots of you have or are going to.

Sky Diving - Brian, Izzo, Bob, Tom, Matt C to name a few

C2- C.R.A.S.H B's- Brooke and Dave F

You get the idea, lots of things to "compete" in, to have fun with, and to feel motivated by.

Let's gain some perspective on competition:

It is not the end all be all of you, or our gym.

If you have no-zero- zilch interest in competition, that's totally coolieo with us and does not in any way, shape, or form make you less important!

It does not lesson our support or interest in your goals, I eat breath and live your goals!

Things you should ask yourself before getting into competitions.

Am I ready for this?

Do I know my limits?

How will it effect me if I do poorly?

What are my goals and can I stick to them?

If I'm doing this to, "Have fun" will I lose sight of that and get totally stressed out, or go totally bat-shit crazy?

As your coach, I have a pretty good understanding of most of your goals, with fitness and some other aspects of your life.

I don't want being in a competition to stress you out, we all have enough stress.

Health and Fitness cover a broad swath in the big picture of life.

Competition can be a stepping stone and build you and our community up, or it can become an obsession that can injure you physically and divide a community.

Competition creates an electric environment, that can press the fast to be faster, and the strong stronger...

...It can also press novice to intermediate athletes in due time, or before their time.

For some people the, "competition of life" is enough.

Getting to the gym is a huge win! This is an amazing and righteous goal!

What's the bottom line?

Talk to me, work with me on understanding your plan, even if plan is to have fun I can help you make that happen!

The biggest competition that we are all in is the, "Fit for life" competition!

I care deeply about your experience, your fitness and your health.

Let's make a plan.

By: Jen Conlin
Contributing Writer: Liz Getz

It's Games Season!

You may have heard some rumblings around the box about the "Opens" for the CrossFit games...

But what are, "The Opens?"

The Opens are the most inclusive competition imaginable... as in, all levels can compete, yes, even you!

CFL would love to have all members register themselves for the Open WODs (go here to sign up!).

I know what you are thinking, but don't be nervous, you don't have to be an elite athlete to join in the fun!

This is an event for all CrossFitters!

The Open WODs will be completed at CFL on Saturdays for five weeks, starting February 22!

Every movement is fully scalable, just like every other workout!
Your individual score will not hurt the team, so don't worry about it!

You will not be "dragging anyone down," or "holding anyone back"... unless you don't register!

The more registrants we have on our team, the better!

This is your chance to be involved with something really fun.

We will, of course, as always, be supporting each other as a community!

You will have a fellow CrossFitter counting your reps and cheering you on during every WOD... you will not do this alone!

I was insanely jealous to not be able to take part in this great event last year when I was pregnant... the gym was literally ALIVE with energy and excitement every Saturday.

There was no pressure, no "last place," no one not doing their best... it was so inspiring to watch and I am so excited to take part this year!

Please join me in registering for the CFL team...

It would make Jen, Izzo, and Brian so happy to see a full roster supporting Legitimus!

Legit Gear

It's Tee shirt time!!!
(Anyone else tired of hearing this??)

Ladies first:

Girls, we have three new and different styles that will be hanging in the gym starting tomorrow!!

There is a tunic length shirt, a regular length shirt, and a looser fitting shirt.

There will be a variety of sizes hanging on display, feel free to try on and email or Facebook message Marnie your order by February 20, 2012.

Don't worry Guys, we didn't forget about you:

We still have the blue and grey super soft t-shirts that everyone loves on display, and for sale.

Because these shirts were such a hit, we are now selling a long sleeved version as well.

The Men's long sleeved tees have the exact same fit as the short sleeved option, but are only available in grey.

Thermals:

We can still order thermals in many colors.

They do shrink quite a bit, so keep that in mind when ordering.

Again, feel free to try on the ones at the Gym (more sizes on the way!).

The thermals come in a variety of colors;

Marnie has light green, Coach Jen has light pink, and Jillian has grey.

Brian, Izzo and Coach Liz have grey- blue.

They also come in black, navy, and cream.

Look around, see what you like, and let us know!

Tee shirts... $20

Thermals... $25

Long sleeve tees... $25

The shirts will arrive approximately 4 weeks after the order is placed!!


Orders must be placed by February 20, 2012!!

That means you have 2 weeks to get in touch with Marnie!

Get on it people!

Thursday's Tip: Spotting

At CFL we spot each other on the Backsquat!

If you don't know how to spot someone, tell me and I'll go over it with you.

If you know how to spot; do it and do it well!

Focus and keep that lifter safe! Let them know they can trust you!

We lift at CFL move some big weights!

Be alert and ready to help your fellow lifter!





-Jen Conlin