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.