Categorized as: Dedication

Joe Lee – Athlete of The Month

Here's Joe hitting #145 Snatch

A video posted by Chris Keith (@sdpersonaltrainer) on

Joe Lee
Athlete of the Month

It is no secret that Cross Fit makes better Athletes and you can bear witness to that when you meet this month’s Athlete of the Month, Joe Lee! Joe is a positive and inspiring force in the gym. He works out hard and constantly pushes himself to get better. You can always catch Joe after class working on movements he has not yet mastered and helping others do the same.

Joe grew up playing baseball, golf and wait for it… BMX Racing! As great as all these may be, Joe is a runner and has several medals to prove it. He started Cross Fit in order to not only improve his fitness, but become a beast while racing. Joe is most proud of completing the Half-Ironman and crossing the finish line with 45 seconds to spare of his goal time! It was seven grueling months of training, but certainly paid off.

Joe is a firm believer in Cross Fit and all that it has to offer. He continues to come back for the “suffer fest” not only because it works, but because he is not going through it alone- thanks to his CF619 family. He celebrates his accomplishments and those of everyone he works out with. He is always among the first to cheer you on and cheer loudly. Joe is a positive force in the gym and we are proud to have him. Aside from being an awesome person, friend, and athlete…Joe is also a chef! In case you are ever at a loss for what to create (food wise), you can always ask Joe. Before asking him though, take a moment and learn more about Joe Lee, Athlete of the Month!

How did you get involved in CrossFit?

2013 was a year of Fitness for me. I had made a commitment to complete a race every month of the year. Fast forward to November 2013, 2 Ragnar relays, 6 half marathons, a half Ironman, Giro di San Diego Bike century, and two sprint triathlons later I had completed my goal of 12 races…and I was beat! A friend of mine that I ran the Ragnar relays with was in INCREDIBLE shape. I was blow away that he was running a 7 minute miles and he rarely trained as a distance runner. I was convinced that whatever he was doing was working, and ultimately was more effective than the, “grind” that I was in. That’s when I started researching gyms and ultimately found 619. I was greeted by Nikos, given a tour, and was signed up for my first class the next day.

What was your first WOD/experience?

I couldn’t have been less prepared for my first day at 619. I had a crazy morning, left my gym bag at home, and arrived just in time for the class I signed up for only to realize that I didn’t have my change of clothes. Coach CK was nice enough to lend me a pair of shoes, shorts and a shirt (for obvious reasons all of which were about 2 sizes too big) and I was in! I remember that day very well; Strength involved a super set of dips and strict pull ups, and the workout was 5 rounds of 10 chin-ups, 20 walking overhead lunges, and a 400 meter run. I left the gym that day completely humbled, and telling myself that, “This is the real deal.”

How long have you been CrossFitting for?

One year

What is your biggest accomplishment?

I’d have to say my biggest accomplishment to date is my restored passion for fitness. CrossFit 619 keeps me guessing, helps me remain goal oriented, and ultimately holds me accountable.

What is your favorite/least favorite WOD/movement?

I like cleans, I really dislike thrusters.

Which is your favorite Nasty Girl? (Fran, Cindy, etc.)

Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time

What do you do for a profession outside of CrossFit?

I’m a sales development manager for Ecolab. Basically, I sell soap to restaurants, hotels, and assisted living facilities.

What are your hobbies outside of CrossFit?

Generally when I’m not at the gym I’m spending time with my Fiancé, Maggie. Personally I love to cook, brew beer, ride my bike, and hang out at dog beach.

A fun fact…. Or two…

I’m a trained chef and would like to one day get back in the business as either and owner or investor. I was in a bowling league back in AZ, basically I’m a big nerd.

Lifestyle:

I love food with big flavor, and I love eating out at new restaurants, but I try to cook a good healthy dinner at least six days a week.

Fitness Goals?

To remain healthy and active! The beauty of Cross Fit and why I believe in it is that you can’t focus on one specific goal. Generally speaking, I hope to work on my weaknesses and continue to improve.

PERSONAL RECORDS
FRAN 4:44
GRACE 5:46
FAT HELEN 18:33
400m SPRINT 1:09
CLEAN & JERK 195
DEADLIFT 415
BACK SQUAT 310

CrossFit 619

30 Day Fat Burning Challenge

vegetables-large

 

The purpose of this 30 Day Challenge is to lay the foundation for looking our best this swimsuit season which will be here before we know it and to learn the fundamentals for long term nutrition success.  The Goal is to lose 10 to 30 pounds in the next 30 Days.  I look forward to meeting with you all to take measurements on Monday.  If I throw a food list at you without you being pro-active in the nutrition learning process, odds are that you will revert back to your old ineffective nutrition routine.  If we know the why behind these super foods you will be more inclined to incorporate these foods into your diet long term.  The Phase 1 Food List can be found in the hyperlink below the week 1 challenge.  Please uncheck the Facebook box and acknowledge that you have read the guidelines below in the comments for this blog post.

Respectfully,

Chris Keith

www.SDPersonalTrainer.com 

 

Measurements

Commitment

Follow Through

Success

 

S.M.A.R.T. GOAL is to Lose 10 to 30 Pounds in 30 Days

 

S pecific

M easurable

A ttainable

R esults Driven

T ime Bound

 

30 Days – 30 Workouts

30 Days – No Alcohol

30 Days – Phase 1 Food List.  We have added Coffee officially.

30 Days – Food Journaling and Activity Log

 

5 to 8 Miles Jogging Per Week

7 to 8 Hours Sleep Daily

½ to 1 oz. of Water for Every Pound of Bodyweight Daily

 

Week 1 Challenge

Identify and Learn

1. Resting Metabolic Rate

2. Biological Value in Regards to Protein Quality

3. Glycemic Index for Carbohydrates

4. Good Fats and where do they come from

5. 10 Focal Points of Nutrition

 

Phase1FoodListActivityLogFoodJournal

Ten Focal Points of Nutrition

by Chris Keith

  1. Antioxidants

These are substances that protect cells against the negative effects of free radicals. Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. They damage cells and may play a role in heart disease, cancer and other diseases. A diet rich in antioxidants can combat them and prevent disease.

Antioxidant substances include beta-carotene, lutein, lycopene, selenium, Vitamin A, Vitamin C, and Vitamin E. Antioxidants are found in many foods, including fruits and vegetables, nuts, grains, and some meats, poultry and fish.

Beta-carotene is found in many foods that are orange in color, including sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos. Some green, leafy vegetables are also rich in beta-carotene, including collard greens, spinach, and kale.

Lutein is abundant in green, leafy vegetables such as collard greens, spinach and kale. This antioxidant is important in the maintainence of healthy eyes.

Lycopene is potently found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges, and other foods. A majority of peoples intake of lycopene comes from tomatoes and tomato products.

Selenium is a mineral, not an antioxidant nutrient. But, it is a component of antioxidant enzymes. Plants foods like rice and wheat are they major dietary sources of selenium in most countries. The amount of selenium in soil determines the amount of selenium in the foods grown in that soil. Animals that eat grains or plants grown in selenium rich soil have higher levels of selenium in their muscles. Therefore, in the United States, meats and bread are common sources of dietary selenium. Additionally, brazil nuts also contain large quantities of selenium.

Vitamin A is a vitamin that is needed by the retina of the eye to form a specific metabolite, the light absorbing molecule retinal, that is absolutely necessary for both low-light and color visiion. Vitamin A is found in three main forms: Vitamin A1, Vitamin A2, and Vitamin A3. Foods rich in Vitamin A include liver, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.

Vitamin C is an essential nutrient that protects the body against oxidative stress. Its reactions with the body are important in wound-healing and in preventing bleeding from capillaries. Vitamin C is also called ascorbic acid and can be found in high abundance in many fruits and vegetables and is also found in cereals. beef, poultry and fish.

Vitamin E is a fat-soluble antioxidant that stops the production of reactive oxygen species formed when fat undergoes oxidation. Vitamin E is found in almonds, in many oils including wheat germ, safflower, corn, and soybean oils, and is found in mangos, nuts, broccoli, and other foods.

 

 

 

  1. Vitamins

Vitamins and minerals are substances found in foods we eat. Our bodies need them to work properly and in order to fully grow and develop. Natural vitamins are those organic food substances which are found only in plants and animals. The body is not able to synthesize or manufacture vitamins and therefore they must be supplied either by diet or supplements. Vitamins are vitals for a normally functioning body and are necessary for our growth, general-well being and vitality.

Vitamins cannot be absorbed properly without ingesting foods, hence why we take them with meals. They help to regulate the body’s metabolism, assist in formed the bone and tissue, and help convert fat and carbohydrates.

Vitamins are either fat-soluble or water soluble. Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats. Because they are more likely to accumulate in the body, they are more likely to lead to hypervitaminosis. Toxic levels of vitamins are generally achieved through high supplement intake and not from dietary sources. Water-soluble vitamin dissolve easily in water and are readily excreted from the body. Because they are not readily stored, consistent daily intake is important.

Vitamin A helps to reparation and growth of body tissues. This vitamin protect mucous membrane of mouth, throat, lunges and nose while helping one to maintain smooth and disease free skin. Furthermore, Vitamin A counteracts night blindness and reduces the risk of lung and certain types of oral cancers.

Vitamin B1 aids the digestion of carbohydrates. This vitamin is essential to the normal working of the nervous system hear and muscles. Other benefits include the stabilization of appetite, promotion of growth, and generation of energy.

Vitamin B2 aids in the formation of red blood cells and antibodies. This vitamin is essential for carbohydrate, protein, and fat metabolism. Furthermore, B2 promotes general health, maintain cells respiration and is necessary for the maintenance of good skin, nails, hair and vision.

Vitamin B6 prevents anemia by helping in formation and generation of red blood cells. This vitamin is necessary for fat, carbohydrate and protein metabolism. Additionally, this vitamin increases energy, promotes growth in children and maintains a healthy nervous system.

Vitamin C helps heal wounds, scar tissue and fractures. This vitamin is essential for healthy bones, teeth and gums. Not only does is build resistance to infection and aide in the prevention of scurvy, but its gives strength to blood vessels, aids in the absorption of iron and is essential for the synthesis of collagen.

Vitamin D is required for bone and teeth formation and improves absorption and utilization of phosphorous and calcium while also maintaining a stable nervous system.

Vitamin E retards cellular aging because of oxygen and alleviates fatigue by supplying oxygen. It further helps to prevent and dissolve blood clots and helps in preventing sterility. Vitamin E aids in bringing nourishment to cells.

Niacinamide helps metabolize sugar, fat and protein. It reduces high blood pressure, improves circulation, reduces cholesterol levels, increases energy and helps maintain a healthy digestive system.

Panthothenic Acid aids in the bodies utilization of vitamins and in the developments of the central nervous system. It further helps in cell building, fights infections and participates in release of energy from carbohydrates.

Biotin aids in the utilization of folic acid, protein, Vitamin B12 and Panthothenic Acid.

Folic Acid is essential for the formation of red blood cells and aids in the metabolism of amino acids. This is necessary for the synthesis of DNA and RNA.

 

  1. Probiotics

Probiotics are live microorganisms thought to be beneficial to the host organism. These microorganisms are similar to beneficial microorganisms that are found int he human gut. They are also called “friendly” or “good bacteria.” Lactic acid bacteria (LAB) and bifidofacteria are the most common types of microbes used as probiotics; but certain yeasts and bacilli may also be helpful. They are commonly consumed as part of fermented foods with specially added active lives cultures; such as in yogurt, soy yogurt, or as dietary supplements.

Probiotic products are used to prevent and treat certain illnesses and support general wellness. Currently, there is limited evidence supporting some uses of probiotics. Much more scientific knowledge is needed about them, including about their safety and appropriate use.

The human body is full of microorganisms –– in and on the skin, in the guy, and in other orifices. Friendly bacterial are vital to proper development of the immune system, to protect against microorganisms that could cause disease, and to the digestion and absorption of food and nutrients. Each person’s mix of bacteria varies.

An interest in probiotics stems from the fact that there are cells in the digestive tract connected with the immune system. One theory is that if you alter the microorganisms in a person’s intestinal tract (as by introducing probiotic bacteria), you can affect the immune system’s defenses.

 

  1. Phytochemicals

Phytochemicals are chemical compounds, such as beta-carotene, that occur naturally in plants. The term is generally used to refer to those chemicals that may affect health, but are not established as essential nutrients. They are found in fruits, vegetables, beans, grains, and other plants. Some of the more commonly known phytochemicals are Vitamin C, folic acid and Vitamin E.

Some phytochemicals have either antioxidant or hormonse-like actions. There is some evidence that a diet rich in fruits, vegetables and whole grains reduces the risk of certain types of cancer and other diseases, and researchers are looking for specific compounds in these foods that may account for the beneficial effects in humans.

Phytochemicals are promotes for the preventions and treatments of many health conditions, including cancer, heart disease, diabetes and high blood pressure. There is some evidence that certain phytochemicals may help prevent the formation of potential carcinogens, blocks the action of carcinogens on their target organs or tissues, or act on cells to suppress cancer development. Many experts suggest that people can reduce their risk of cancer significantly by eating more fruits, vegetables, and other foods from plants that contain phytochemicals.

One groups of phytochemicals are polyphenols which include a large subgroup of chemicals called flavanoids. These are though to rid the body of harmful molecules known as free radicals, which can damage a cells DNA and may trigger come forms of cancer and other diseased. These compounds are found in broccoli, brussel sprouts, cabbage, and cauliflower and in teas. Grapes, eggplant, red cabbage and radishes all contain flavonoids that act as antioxidants and may protect against cancers and heart disease.

Cartenoids, which give carrots, yams, cantaloupe, squash and apricots their organge color, are also promoted as anticancer agents. Lycopene is a power antioxidants and can be found in tomatoes, red peppers, and pink grapefruits.

Allyl Sulfides are found in garlic and onions. These compounds may stimulate enzymes that help the body get rid of harmful chemicals.

 

  1. Minerals

Minerals are simple-structured substances that play major roles in many metabolic functions. Many are components of enzymes,which are catalysts of chemical reactions in the body. Additionally, minerals regulate and control the normal function of human and animal tissues, muscles, and organs. For example, sodium and potassium play a vital role in maintaining proper fluid balance. Calcium acts as a major structural component of bones and teeth. Iron carries oxygen throughout the body in the blood.

Mineral are important to good health and have become increasingly importants over the years because of the depletion of our soils. Taking any forms of minerals does not ensure that the minerals will be absorbed into the body and utilized by the tissues.

Trace minerals or micro-minerals are the remaining minerals that are essential for good health. These are chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, and zinc.

Major minerals that the tissues is our bodies require large amounts of are calcium, magnesium, phosphorus, sodium, chloride, potassium, magnesium, and sulfur. These minerals are known as macro-minerals since they are needed in large quantities. When our bodies lack these minerals, the result will be structural weaknesses and system dysfunction, a.k.a. disease.

Calcium is the most common mineral in the human body. Adequate intakes are an important determinant of bone health and risk of fracture or osteoporosis. Calcium builds and maintains bones and teeth; regulates heart rhythm; eases insomnia; helps regulate the passage of nutrients in and out of cells walls; assists in normal blood clotting; helps maintain proper nerve and muscle function; lowers blood pressure; important to normal kidney function and in current medical research reduces the incidence of colon cancer, and reduces blood cholesterol levels. Dairy products are the most concentrated, well absorbed sources of calcium. Firm tofu, dried beans, kale, broccoli and bok choy can contribute to dietary calcium.

Chloride is usually consumed as sodium chloride or table salt. There is a high correlation between sodium and chloride contents of the diet. Adequate intake of sodium chloride is required for maintenance of extracellular fluid volume. Chloride is both actively and passible absorbed.

Magnesium plays an important role in regulating the neuromuscular activity of the heart; maintains normal heart rhythm; necessary for property calcium and vitamin C metabolism; converts blood sugar into energy. Good sources of magnesium include legumes, whole grain cereals, nuts, dark green vegetables, and cocoa.

Phosphorus is an essential mineral that is found in all cells within the body. The metabolism of all major metabolic substrates depends on the functions of phosphorus as a cofactor in a variety of enzymes and as the principle reservoir for metabolic energy. Foods that are rich in protein are generally high in phosphorus.

Potassium is the most essential cation (a positively charged ion) of the cells. Because of its assosication with the metabolizing, oxygen-consuming portion of the body, a decline in total body potassium is usually interpreted as a loss of muscle madd due to a catabolic condition. Potassium works with sodium to regulate the body’s waste balance and normalize heart rhythms; aids in clear thinking by sending oxygen to the brain; preserves proper alkalinity of body fluids; stimulates the kidneys to eliminate poisonous body wastes; assists in reducing high blood pressure; and promotes healthy skin. Most foods contain potassium, but the best sources are fruits, vegetables, and juices.

Sodium works with potassium to maintain proper body water distribution and blood pressure. Sodium is also important in maintaing the proper acid-base balance and in the transmission of nerve impulses. People who experience pronounces losses of sodium through diarrhea, heavy perspiration or inability of the kidney to reabsorb it may experience decreased blood volume and a fall in blood pressure that could result in shock.

Sulfur is necessary for formation of collagen. Sulfur is also present in keratin, which is necessary for the maintenance of the skin, and nails, helping to give strength, shape and harness to these protein tissues. Sulfur is also important to cellular respiration, as it is needed in the oxidation-reduction reaction that help the cells utilize oxygen, which aids brain function and all cell activity. Sulfur is readily available in protein foods –– fish, poultry, egg,s milk and legumes are all good sources.

 

 

  1. Lean Protein

Lean protein is an important part of a healthy diet and can hep with weight loss efforts. Lean protein provides you with a sense of fullness and can help prevent overeating. This is because protein takes longer for your body to digest so it stays with you longer. You body need protein to build and maintain muscle and therefore cutting back on protein contributes to muscle mass loss and a slower metabolism.

Fish is one the healthiest sources of lear protein. It is naturally lower in saturated fat than poultry and beed. Cold water fish, such as salmon is an excellent choice as it contains high amounts of omega-3 fatty acids, a good fat that can be beneficial to your health.

Chicken and turkey/ white meat poultry is a good source of protein. It is lower in calories than dark meat.

When choosing beef, pick cuts with words “round” or “loin” in the name, and those that have less visible marbling. Before cooking, one should trim any visible fat and when looking for beef one should look for labels that say “lean ir “extra lean.”

Eggs provide about five grams of protein per serving and can be apart of any healthy diet.

Low-fat dairy products are an ideal source of lean protein because much of the saturated fat had been removed from them. They provide vitamin D and calcium.

Beans, peas and lentils are also good lean protein sources, particularly for those who follow a vegetarian diet. They provide plenty of fiber and the combination of protein and fiber helps your to feel fuller much longer than other foods and prevent overeating.

 

  1. Glycemic Index

The glycemic index is a measure of the effect of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI. Carbohydrates that break down more slowly, release glucose more gradually into the bloodstream, have a low GI. A lower glycemic index suggests slower rates of digestion and absorption of the foods carbohydrates. Choosing low GI carbs, the ones that produce only small fluctuations in our blood and glucose and insulin levels, is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

High glycemic index foods include: white bread, pasta, rice, low-fiber cereals, and baked goods. People who eat a lot of low glycemic index foods ten to have lower total body fat levels. Foods include: fruits, vegetables, whole and minimally processed grains, and legumes.

A low/good glycemic index level is 55 or less. A medium level is between 56-69. 70 or higher is bad/ high.

 

  1. Essential Fatty Acids

Essential fatty acids are fatty acids that we must ingest because the body requires them for good health but cannot synthesize them. There are twenty different needed fatty acids for your body, but they are all made from two: linoleic acid and linolenic acid. These two are essential and you must get them from food because your body cannot manufacture them. Thus, essential fatty acids are the building blocks for all the other fats in your body.

Essential fatty acids are necessary to make cell membranes and for many of the important hormones and other chemical messengers that tell your body what to do.

Omega-3 and Omega-6 essential fatty acids are especially important for making prostaglandins in your body. Prostaglandins are hormone-like substances that regulate many activites in your body including inflammation, pain and swelling. They also play a role in controlling your blood pressure, your heart, kidneys, digestive system and body temperature. They are important for allergic reactions, blood clotting and making other hormones.

Essential fatty acids are also natural blood thinners; they can prevent blood clots, which can lead to heart attack and stroke. They contain natural anti-inflammatory compounds that can relieve the symptoms of arthritis and autoimmune diseases. In addition, a diet low in essential fatty acids could results in skin problems, such as dandruff, eczema, splitting nails and dull and brittle hair.

Omega-6 is amply supplied int he Western diet. Good sources of Omega-3 are nuts, soybean, canola oil, walnut oil, flaxseed oil, and fish (especially cold water fish such as salmon, bluefish, herring, tuna, flounder, mackerel, and shrimp).

 

  1. Fiber

Fiber refers to carbohydrates that cannot be digested. Therefore, is passed relatively intact through your stomach, small intestine, colon and out of your body. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains and legumes. However, all fiber is not the same. Fiber from grains is referred to as cereal fiber. Soluble fiber partially dissolves in water and forms a gel-like material. It can lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barely, and psyllium. Insoluble fiber does not dissolve in water and promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.

Current recommendations suggest that adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need.

Fiber appears to reduce the risk of developing various conditions including heart disease, diabetes, diverticular disease and constipation. Fiber also normalizes bowel movements, helps maintain blower integrity and health, lower blood cholesterol levels, helps control blood sugar levels, aids weight loss, and may have an uncertain effect on colorectal cancer.

Eating whole fruits instead of drinking fruit juices, replacing white rice, bread, and pasta with brown rice and whole grain products are examples of ways to increase ones fiber intake.

 

 

  1. Water

Every part of your body is made up of cells. Protoplasm, the basic material of living cells, is made of fats, carbohydrates, proteins, salts, and similar elements combined with water. Water acts as a solvent, transporting, combining and chemically breaking down these substances. A cell exchanges elements with the rest of the body by electolysis, and in normal case, minerals and micro elements pass through the cell membranes to the nucleus by electro-osmosis. The body need electrolytes (minerals like sodium, potassium, chloride and bicarbonate) for its basic functions. In case of water shortage, the electrolyzes cannot happen and our cells dry out and die. Therefore, in order to keep our cells hydrated, our body’s electrochemical balance, and to stay alive we need water and salt.

Water also helps with weight loss because it suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposit to increase, while an increase in water intake can actually reduce fat deposits

Water also helps to maintain proper muscle tone by giving muscles their natural ability to contract and preventing dehydration. It also helps to prevent the sagging skin that usually follows weight loss –– shrinking cells are buoyed by water which plumps the skin and leaves it clear, healthy and resilient.

Furthermore, water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of and all that metabolized fat bust be shed, therefore adequate water helps flush out the waste.

Additionally, water can help relieve constipation. When the body gets too little water, it siphons what it need from internal sources. The colon is one primary source. As a result –– constipation.

On average, a person should bring eight 8-ounce glasses everyday. That’s about two quarts. However, the overweigh person needs one additional glass for every 25 pounds of excess weight. The amount your drink should be increased if you exercise briskly or if the weather is hot and dry.

What should preferable be cold. It’s absorbed into the system more quickly then warm water. There is some evidence suggesting that drinking cold water can actually help burn calories.

If you stop drinking enough water, your body fluids will be thrown out of balance again, and you may experience fluid retention, unexplained weight gain and loss of thirst.

CF619_Nutrition_PhaseII_Maintenance

PHASE 2 FOOD LIST

Summer Challenge Winners!

Congratulations to Nancy Stroud, Cyndy Alarcon, Laura Bangert, and Kathy Murray on completing the summer challenge! All four of these ladies came within mere points of each other, but Nancy Stroud is our overall winner! We are extremely impressed with your hard work and dedication to the summer challenge! To say congratulations, all four of these wonderful ladies will receive entry to our upcoming RX Jump Rope seminar on August 24th and will be featured in our athlete spotlight next month. Congratulations again and thank you for being all-star members at CrossFit 619!

10-13 June 2013 at CrossFit 619

Thank you to everyone who joined us on Saturday for the Summer Challenge Kick Off! You can still join and buy-in to the challenges (Nutrition and Personal Record) until Wednesday June 12th.

To answer a few questions that we have received:

For the PR challenge you are welcome to work on your 1 Rep, 3 Rep, or 5 Rep max depending your experience level. If you are not sure where to begin, ask a coach and they can help you determine your level.

For the nutrition challenge, if your current goal is to gain weight than we can use the percentage change for your weight gain instead of loss. Also, regarding protein powders . . . you can absolutely add protein powder to your personal nutrition plan and food journal – you will receive a point for food journaling that day. You will not receive an additional point for eating from the Chris Keith Maintenance Food Plan, as we only include natural foods on that list.

If you have additional questions please email Coach A’verria at averria@crossfit619.com

Special Announcement: We will be having bay workouts at De Anza cove Saturdays at 8:00 am for the remainder of the summer! Please come out and join us!!!

Monday

Power Development

12 x 2 EMOM Clean and Jerk

If you are doing The PR Challenge Find your 1 Rep Max

Strength

Strict aka Military Press

5 x 3 (5,8)

WOD #1

5 Rounds
10 Handstand Push Ups
10 Pull Ups
10 Air Squats

WOD #2

5 Rounds
20 Side to Side
20 Double Unders

Tuesday

Back Squat
5 x 3 (5,8)
External Rotation for Rotator Cuff with Indian Clubs or Weight Plates
5 x 10

Front Squat
5 x 3 (5,8)
Sub Scapula Rotator Cuff Flexibility
During Rest Intervals

Find

Max Kettlebell Swings and Double Unders Consecutive

500 Meter Row and 1 Mile Run Time

Wednesday

Find your 1 Rep Max

Snatch
Clean and Jerk
Dumbell Snatch
Dumbell Clean and Jerk

Max Rep Pull Ups

Megan
21-15-9
Burpees
Kettlebell Swings
Double Unders

WOD 2

2K Row for Time

Thursday

Jerk and Handstand Push Up Skillwork

CrossFit Hero WOD “Hammer”

5 Rounds , Each Round for Time 90 Second Rest between rounds

5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups

CrossFit 619 Summer Challenge Kick Off – Saturday June 8th, 8:00 am – Mission Bay’s DeAnza Cove

Please join us at Mission Bay’s De Anza Cove on Saturday June 8th at 8:00 a.m. for a high energy, gut busting, metabolic work out to celebrate the beginning of our Summer Challenge!

The CrossFit 619 Summer Challenge will have two parts and we highly encourage you to participate in both. We will have a Personal Record (PR) and Nutrition challenge. Each challenge will have a $10 buy in ($20 for both) and will run for 4-weeks – June 8th until July 6th.

The Personal Record (PR) Challenge

The PR challenge will include three areas of athletic performance: 1) 3 rep max (lbs.) on CrossFit and Olympic lifting movements, 2) endurance, and 3) max repetitions. To be fair, we will be calculating and using the averaged percentage change on: a) your top three CrossFit/Oly movements, b) your top two endurance times, c) and top max repetitions. For clarity, top = highest percentage change.

In preparation for the summer challenge, spend this week acquiring your personal records. We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th. No need to worry . . . we will do the math!

You will need your 3 rep max (lbs.):

Back Squat
Front Squat
Deadlift
Clean
Clean and Jerk
Snatch
One-armed Dumbbell Snatch
One-armed Dumbbell Clean and Jerk
Bench Press
Strict Press
Push Press

As well as your time on:

1 mile run
5K Run
500 meter row
2000 meter row

And max repetitions:

Pull-ups
Kettlebell Swings
Double Unders

The Nutrition Challenge

The nutrition challenge will include daily food journaling with extra points for the days you consume only food on the Chris Keith Nutrition List: Maintenance Phase, the opportunity to earn points by sharing healthy recipes to be included in future blogs and CrossFit 619 recipe book, and total weight loss percentage (1 pt per percent). We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th.

Detailed instructions will be given with your score sheets when you sign-up beginning on Saturday at 8:00 a.m.

We would love to see before and after photos! Take your before picture this week so you can see how much you can achieve in four weeks!

Winners of the CrossFit 619 Summer Challenges will be announced on July 13th and featured in our CrossFit 619 blog!

So head out to DeAnza Cove on Saturday at 8:00 a.m. to celebrate the beginning of our Summer Challenge! This workout is designed for the beginner to advance level athlete, so you will undoubtedly get in an amazing early morning workout and have a great time with our community of wonderful CrossFit 619’ers!

April’s Athlete of the Month – Kathy Murray!

We are beyond thrilled to announce our April athlete of the month, Kathy Murray (aka. Mama)!!! Kathy is a true inspiration to all of us and an important member of our 619 family. In September 2012, at the age of 55, Kathy began her journey at CrossFit 619 and has since experienced countless milestones. Kathy first learned about CrossFit from her best friend, who is 60 years old and living with Multiple Sclerosis (MS). She saw the positive impact that CrossFit was having on not only her MS symptoms but her overall life. Kathy was inspired and knew that if her friend could do it then she could too! At that point she had no idea what CrossFit entailed, but as she began to investigate she was intrigued by the “back to basic” (functional) movements. Kathy knew that she was looking for a no nonsense atmosphere, where she did not feel judged, and got consistent support. She contacted CrossFit 619, where she and her husband met with Chris, and she knew that this was the place for her to begin her whole person transformation.

Kathy believes that “signing up with Chris for personal training was the “best thing she has ever done for herself, and has given [her] the opportunity to learn, one-on-one, everything she needs to know.” She is grateful for Chris’ vigilant focus on safety and his ability to constantly push her; “she cannot imagine working with anyone else.” She also highlights her appreciation for the entire CrossFit 619 team; she “loves the way that [we] help and support each other,” calling it “team effort without ego.” She recognizes that everyone has an interest in each other and is motivated by the community of dedicated members and trainers.

In the beginning, Kathy’s goals were simple, “she needed to be healthier and wanted to be around for her family for years to come.” She never knew the holistic effect that this personal investment would yield. Her physical being is healthier and stronger; she can do more functional movements like grabbing a case of water at Costco or running a mile, but most importantly she is walking taller and more confidently, her attitude is better, and she no longer has an impending sense of doom – “like her body was waiting for her mind to catch up.” Kathy is feeling the change from the inside out and is more than ready to go and experience life. Already she has started engaging in activities – such as yoga – that she has always wanted to try. Her life to do list is endless and we know that the best is only yet to come!

Athlete of the Month Questionnaire

How did you get involved in CrossFit?

I was looking for a program to regain my health, at 55, I felt I was missing so much of life – out of shape, overweight – I had tried so many things, I wanted a no nonsense/no gimmick “program.”

My best friend in Seattle had been involved with this thing called CrossFit for almost a year. She has MS; because of CF she no longer uses a cane and has improved her health. I thought, I have no excuse . . . I looked it up online, did some research of local places, I contacted Chris, he agreed to meet with me . . . the rest is creating my new history.

What was your first WOD/experience?

My first WOD was something, we started with a 400m run . . . I had no idea how far that was and I lost site of the mob. . . I wound up “running” approximately 1 mile, but the most amazing thing was finishing and the cheering I received.

How long have you been CrossFitting for?

Since Sept 2012 – training primarily with Chris.

What is your biggest accomplishment?

There are so many things; I guess the most visible is my 35 lb weight loss.

What is your favorite/least favorite WOD/movement?

I don’t think I’ve found either yet . . . still learning and have so many things I haven’t tried. I like tire flipping, back squats. I love that I’m learning so many movements – and learning how to do them safely.

What do you do for a profession outside of CrossFit?

I am a Registered Nurse of 30+ years.

What are your hobbies outside of CrossFit?

Family, reading/learning, movies, home improvements/landscaping, shopping (hubby says this is #1).

A fun fact…

I’ll give you a couple!

1) I am a Gran’ma of 7 – ages 1-11.
2) I took a year off work (awhile back) and worked in a barn of 19 horses-mucking stalls, feeding, grooming- the whole nine yards – It was a girlhood dream.
3) I was also a certified horse massage therapist,

Obviously Kathy is an asset to the CrossFit 619 family and we are honored to have her as April’s Athlete of the Month! We love you Kathy!

Crossfit 619 Presents… Day of Nutrition Expo (Feb 23)

Crossfit 619 is excited to offer a unique one day only, Nutrition Expo!

9am-10am – A nutrition informational session including Pete’s Paleo, a short nutrition talk by A’verria Martin and hot topics such as local (Vegetable & Meat) CFA’s.

10am-11am A special Nutrition Day WOD (sure to be a gut buster)

11 am – ? The Not so Fast Food Truck will be coming to serve up delicious (paleo) food (self-pay)!!!

Please come and bring a friend or 2, eat and socialize after the WOD! Pease bring a chair to sit around and enjoy the healthy and active lifestyle.  We look forward to seeing you there!

No registration required.

 

January Athlete of the Month – Virginia Cheng

Crossfit 619 is overjoyed to give the title of Athlete of the Month to Virginia. She is a favorite around our box and every day she graces us with nothing but a smile and determination. She is extremely helpful with new members and maintains great relationships with our solid members. Just recently, she has changed her outlook on fitness and has jumped in with two feet. She is dedicated to her 6am class not missing a day and with the Oly Clinic in place she has been coming twice a day, two times a week to improve her technique and increase her weight always reaching for new PR achievements. With Crossfit comfortable under her belt and her confidence up, Virginia has started to train for a full marathon which she plans to complete with great success this year. We are grateful for Virginia and we support her 100% as she continues to makestrides into the new year.

How did you get involved in CrossFit?
About a year ago, I started to get really tired of my workouts. My routine was so monotonous and running just wasn’t doing it for me anymore. A close friend of mine had gotten into Crossfit and recommended it to me. I remember googling it and watching a few videos and I was immediately intimidated by what I saw, thinking “There is NO way I can do any of this!” After another month, I finally decided to give it a shot and it’s been the best decision I ever made.

What was your first WOD/experience?
All I remember is that the WOD kicked my butt and I was extremely sore the next day. But it was a great kind of sore…the kind that makes you want to keep going back for more.

How long have you been CrossFitting for?
I’ve been CrossFitting for about 9 months now.

What is your biggest accomplishment?
To date, my biggest accomplishment would have to be a tie between finishing the Rock ‘n’ Roll Marathon and finally getting my name up on the board at 619. There’s still a ton of stuff I need to work on so I’m sure these will soon be replaced by something better!

What is your favorite / least favorite WOD/movement?
My favorite would have to be the power/squat clean and rope climbs. My least favorite would probably be the overhead squat.

What are your hobbies outside of CrossFit?
I’ve been playing the piano since I was 10 so whenever I have some down time, I always try to squeeze in a song or two. I also enjoy arts&crafts, hiking, and visiting new places.

Fun fact
Last year I entered a jump rope contest at the SD Health Expo and I took first place with 189 jumps/minute.

Athlete of the Month – Charlie Chabalko

Charlie has been a powerhouse at CrossFit619. Since his first day at the bay, he has remained committed to doing his absolute best at all times. He is consistently pushing himself with form and weight, and every WOD presents a new challenge to him. He doesn’t just get through the WOD, he thinks ahead, sets a goal for how long it might take, and gives it his all.

Every morning when he comes into the gym, Charlie greets everyone with zeal and enthusiasm, contributing to the camaraderie with positive energy and style. He is consistently the top achiever in virtually every workout, yet he is unfailingly modest and down-to-earth. He most likely lives by this famous quote from Katy Perry: “I don’t feel like I can act like an entitled bitch yet! I still have so much to prove.”

Charlie has managed to successfully balance a successful career with an amazing family and a commitment to CrossFit619. He is an inspiration to all of us, and we consider ourselves very lucky to have Charlie as a member of our 619 family.

How did you get involved in CrossFit?

A few years ago, I was at a point in my life where I really needed to make a healthy lifestyle change, but was not really sure how. I was overweight, had zero motivation to work out, and was eating food that was cooked and served to you in less than 5 minutes. As fate would have it, I attended a charity auction where I met Chris Keith who encouraged me to bid on the 3 month membership to 619 he donated to the auction. I ended up winning the auction and have been at 619 ever since.

What was your first WOD/experience?
My First WOD experience was brutal. It was at 6am down at the bay. I remember having to do bear crawls up and down the boardwalk. I could barely make it a few steps before collapsing. After seeing everyone in the class lap me a few dozen times, It was very clear to me that I was REALLY out of shape and had some work to do.

How long have you been CrossFitting for?
I have been CrossFitting for about a year and a half.

What is your biggest accomplishment?
I have 2 accomplishments that I am proud of. The first is completing 30 workouts in 30 days. Day 1 at 619, Chris challenged me to complete 30 workouts in 30 days. It had been years since I last worked out and saw this as an impossible goal. With lots of encouragement from the other athletes at 619, I accepted the challenge. I went from complete laziness to a Monday-Saturday 6am workout at 619 with a day off on Sunday which consisted of at least a 5 mile run. Halfway through the 30 days, I remember being so incredibly sore that it hurt to do anything. There were mornings that I just wanted to quit. Somehow, I was able to power through and complete the entire 30 days without missing a day.
The second is completing the La Jolla half marathon. Before joining 619, the farthest I have ever run was maybe 4 miles. Being able to complete the half marathon, and completing it under my 2 hour goal was a huge accomplishment.

What is your favorite / least favorite WOD/movement?
My favorite exercise is probably the power clean/squat clean. Although far from perfect, I feel like this is my strongest exercise. My least favorite is overhead squats. The lack of flexibility in my shoulders makes this exercise difficult for me. I am improving each week and will continue to work on perfecting this exercise.

What are your hobbies outside of CrossFit?
I make wine and lots of it. About 6 years ago, I invested in a start-up winery. We make several different varietals that can be enjoyed at our tasting room in Julian, CA. It’s called the Blue Door Winery, make sure to stop by on your next trip to Julian.

12