#crossfit balance dc

[lupinepublishers]

Lupine publishers|The Importance of the Posterior Chain in CrossFit Programming

CrossFit is defined as a constantly varied functional movements performed at high intensity [1,2]. It was created by Greg Glassman in 2000 with the first affiliate in Santa Cruz, CA with the idea of becoming proficient at a variety of movements and skills1,2. CrossFit draws programming ideas from powerlifting, bodybuilding, gymnastics, and Olympic Weightlifting [3,4]. CrossFit is unique because it performs movements at a high intensity with the element of time or rounds. Through the rising of its popularity CrossFit has spread from one box to now being present in 142 countries with more than 10,00 affiliates [5]. Within the sport, programming is geared toward improving in the ten fitness domains: [1] cardiovascular/respiratory endurance, [2] stamina, [3] strength, [4] flexibility, [5] power, [6] speed, [7] coordination, [8] agility, [9] balance, and [10] accuracy (6. A CrossFit class usually involves a WOD (workout of the day) which is performed in a high-intensity manner for a certain number of rounds or a time limit. Due to the high intensity of the sport along with the complex movements performed [handstands, barbell squats, and presses), injury rates may occur similar to other sports [7,8]. Injuries rates are multi-factorial and can’t be narrowed into one cause. However, recent literature has investigated the role of the posterior chain musculature into low back [lumbar spine] and lower extremity injury risk [9–11]. While many papers have investigated injury risk in CrossFit, none have investigated how to begin correcting and mitigating this risk [8,12–14]. The purpose of this literature review was to investigate if incorporation of posterior chain exercises could be implemented into CrossFit programming and play a role in injury reduction.

Citation: Amanda Hardeman, Jacqueline Serrano, Brian Serrano DC. The Importance of the Posterior Chain in CrossFit Programming. Curr Tre Biosta & Biometr 3(3)-2021.CTBB.MS.ID.000165. DOI: 10.32474/CTBB.2021.03.000165. Volume 3 - Issue 3 Copyright @ Brian Serrano DC, et al.Curr Tre Biosta & Biometr 394 B. The Basics of CrossFit Programming All CrossFit Coaches are required to be certified at least a Level 1 certification [CF-L1] before independently leading a class. The CrossFit educational and certification department has evolved from two levels [CF-L1 and CF-L2] to now having 4 levels of coaching and various other supplemental courses for specialty purposes which include programming, anatomy, and running. The curriculum of the CF-L1 course is spread over two days and is meant to introduce potential coaches into among other things, the basic of CrossFit programming. A traditional CrossFit class is scheduled for 60 minutes and consists of a warm-up, skill or strength, workout of the day [WOD], and cooldown. The skill may consist of gymnastics movements or Olympic Weightlifting while a strength exercise may be specific workloads in deadlift, back squats, etc. The WOD may consists of a plethora of skills, movements, and variations of the Olympic lifts. It is performed at a high intensity pace paired with a certain timeframe, repetitions performed, or rounds completed. Within this limited time frame, it may be difficult for the coach to find the time within the time constraints to program for performance, longevity, and injury risk prevention. Methods A literature review was performed in October 2020 with the use of PubMed, Cochrane, EBSCOhost, and Google Scholar to gather all pertinent research. Search terms included CrossFit, CrossFit Injuries, CrossFit Low back injury, CrossFit lower extremity injury, and posterior chain. Exclusion criteria included studies that were not published in English, the original protocol was to include only studies from peer-reviewed journals. However, in order to include all data, specifically data from the CrossFit journal and other epidemiological information this exclusion criteria were revoked by all three authors. Instead, all relevant articles were collected and screened as part of the secondary process. There seemed to be multiple studies on the topic of CrossFit in Italian and Portuguese. The authors attempted to get an English translation or contact the original authors for more pertinent research if possible, through contacting the corresponding author. Inclusion criteria included any article or research paper that discussed the sport of CrossFit, its programming methodologies, injury rates, and injury types. Once the initial articles were gathered, two of the authors further screened the full article as opposed to the abstract only. Research was not limited to date publication since CrossFit is a relatively new sport (2001) and this paper seems to be the first to explore any relationship between posterior chain strengthening and injury rate/ risk prevention. Results The initial search revealed 3,529 potentially relevant, and 30 were chosen after careful screening by the authors using the predetermined criteria. Of the studies found, 2 reported on what exactly CrossFit was and how the sport was defined. 10 studies explored injury epidemiology primarily in the low back and lower extremities. 10 studies described CrossFit programming methods, education, and the layout of a typical class. 5 studies introduced the posterior chain and research into its effect into injury rate/risk reduction. However, no studies were found to establish a relationship between CrossFit and the posterior chain musculature which the authors sought to explore and provide evidence for. Discussion Epidemiology of CrossFit Injuries.

CrossFit has come under scrutiny due to the perceived heightened risk of injury and injury rates [7,15]. performed an epidemiological study among Dutch CrossFit Athletes and found an injury rate of 56.1% [7]. The most common injured areas were the shoulder, lower back, and knee [13,16]. A limitation of this study is the lack of comparison across sports which could be done using Athletic Exposures as defined by [12,17,18]. An athletic exposure [AE] was defined as 1 athlete participating in 1 practice or competition. In CrossFit, 1 AE could be 1 athlete participating in one class or training session. performed a descriptive survey study investigating injuries within recreational CrossFit participants to the shoulder [19. The authors found shoulder injuries occurred at a rate of 1.94 per 1000 hours of training [P=.03] which does not differ from other overhead sports [19]. Similarly, found 30.5% of CrossFit participants suffered an injury within a 12-month period to the shoulder (39%), back (36%), or knees (12%) (X2=12.51; P=.0019) [8,12]. Depending on the frequency of sessions [classes] performed the injury rate varied from 0.27-0.74 per 1000 hours. A unique aspect of the sport is its large recruitment and involvement of both the lower extremity, upper extremity, and core [4,20,21]. This is opposed to many sports and activities which are upper or lower extremity dominant [22–25]. This discrepancy may be one factor in the higher perceived or reported injury rates [26,27]. However, found comparable rates of injury between CrossFit and other recreational and competitive sports (31% vs 57-61.8% in soccer P=.023) [26]. Also, there seems to be a stigma in the ability of CrossFit Coaches to teach the complex movements performed in a short amount of time in large groups [28]. This perceived stigma may negatively affect how injuries are reported compared to other sports or activities. The literature shows injuries suffered during CrossFit occur primarily in the shoulder, low back, and knees [8,12,17,18,26,29]. In the shoulder, these injuries include rotator cuff pathology, labrum injuries, and biceps tendinopathy [30]. In the low back it includes sprains/strains and disc herniations with or without radiculopathy [13]. Lastly, hip pathology in CrossFit may include femoroacetabular impingement syndrome [FAIS] and labral injuries [16]. In correlation with injury prevention programs seen in the rotator cuff and ACL, there have been increase in the inclusion of these programs into organized athletics that have trickled down

Citation: Amanda Hardeman, Jacqueline Serrano, Brian Serrano DC. The Importance of the Posterior Chain in CrossFit Programming. Curr Tre Biosta & Biometr 3(3)-2021.CTBB.MS.ID.000165. DOI: 10.32474/CTBB.2021.03.000165. Volume 3 - Issue 3 Copyright @ Brian Serrano DC, et al.Curr Tre Biosta & Biometr 395 into high school sports and youth sports [31]. Unfortunately, there is no evidence as to how specific injury prevention programs could decrease risk of injury in CrossFit. This paper investigates potential ways of implementing posterior chain programming into CrossFit methodologies. Introduce the Posterior Chain The idea of the posterior chain has been named and termed many different names depending in the field and point of view [32–35]. For example, in the strength and conditioning world knows this group of muscles as such [35] while the manual therapy world knows it as the posterior fascial sling [36] Either way, the posterior chain consists of a group of muscle, fascial, connective tissue, and other supporting structures that runs on the posterior aspect of the human body from the arch of the foot to the top of the cranium to anatomical connections [34,36]. For the purposes of this paper, we will focus on the muscles traversing from the SI joint down to the arch of the foot. The major groups of muscles in this region include the hip extensors, hip stabilizers [rotary and abductors], knee flexors, and ankle plantar flexors [37,38]. In sports that involve extensive use of the hip such as basketball, track and field, and basketball there is a plethora of research into the importance of hip extension and strength of the posterior chain [39–41]. From a sprinting and jumping vantage point, the ability to produce triple extension is paramount is producing power, acceleration, and achieving top-end speed [41–43]. Previous research by Serrano and find that being able to translate horizontal force (through the posterior chain musculature) is a key indicator in sprinting performance. Furthermore, in Olympic Weightlifting, having a strong posterior chain would not only produce optimal pulls (3 pulls in each lift) but also allows the lifter to maintain a better position over the barbell resulting in a more successful lift [39,44,45]. Even in overhead sport that involve throwing such as baseball, the hips and lumbo-pelvic-hip complex contribute about 50% of the power of a pitch [22,23,46–48]. This highlights the importance of a strong posterior chain in sport performance. From a sports medicine standpoint, a strong posterior chain may serve as a potent injury deterrent [11,49]. Connect the Posterior Chain to injuries As discussed in the previous section, the posterior chain musculature plays an important role in athletic performance through explored concepts such as triple extension and power production through use of the hips [35,50]. However, the role of this musculature in preventing injuries specific to the sport of CrossFit does not exist to the knowledge of the authors. There is literature in other sports and activities to support this concept. For example, previous research by N [51,52] demonstrates how strong hips lead to a reduction in low back pain and low back [lumbar spine] injuries. In occupational medicine, there is evidence that hip strength as part of an all-encompassing core strengthening program leads to decreased sick days and workers compensation claims [53,54]. Occupational medicine includes studies done on manual intensive employees like plumbers, construction workers, and welders [55]. Just as interesting, occupations that involve large amounts of inactivity such as sitting [heavy computer use] jobs also have a high rate of low back pain and injuries [56]. Inclusive programs

which include strengthening of the posterior chain leads to decrease in pain levels and improved function. In sports such as track and soccer where sprinting occurs frequently, there is a high incidence of hamstring and adductor strains [57,58]. Programs are focused on the eccentric strength of these muscles which is a direct application of working the posterior chain [59]. Similarly, a weakness or lack of neural control of the gluteal muscles may require the hamstrings or lumbar spine erector spinae muscle (iliocostalis, longissimus, and spinalis) to be overworked leading to injury [10,60,61]. Thus, evidence seems to support that focused programming of the posterior chain could extend directly into preventing injury in CrossFit, a sport with high rates of low back and hip pathology. Extrapolate how focusing work on the posterior chain may reduce injuries The Posterior Chain musculature seems to have a protective effect in reducing the risk of injury both in sport and occupational activities [62–64]. CrossFit is a unique sport because it uses the major muscle groups of the body from the lower extremity, core, and upper extremity [65]. The frequent use of the shoulder in gymnastics and Olympic Weightlifting also allow classification as an overhead sport [19]. The most common injuries in the sport occur to the low back, shoulders, hips, and knees as previously discussed [19]. Of these injuries, it would seem a stronger posterior chain through a dedicated strength and conditioning program could reduce their prevalence. More interesting findings lie in Baseball Research where strengthening of the posterior chain leads to reduction in shoulder and elbow injuries [66–68]. Specifically, strengthening of the posterior chain has shown to reduce the rate of injuries to the UCL, Glenoid labrum, and Rotator Cuff [69,70]. These findings show promise into the sport of CrossFit which can be a combination of many other sport movements and activities. By incorporating posterior chain exercises, the rate of commonly seen injuries can be decreased. The challenge then becomes how to best incorporate these types of exercises into a 60minute class and the overall programming in the CrossFit box [gym]. Conclusion Within the confines of a 60-minute CrossFit class, challenges arise when trying to address the needs of sport performance, movement proficiency, and injury risk mitigation. Sport Performance in this context can be directly applied to qualities like strength, power, and cardiovascular improvement. These are achieved during the first portion of the class using a combination

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[balancegym]

Meet the CrossFit Balance Regionals Team - RACHEL WEISS

How long have you been doing CrossFit? What are your favorite things about the sport?

I started CrossFit in August of 2012, so It's been over 4 1/2 years now! What I first fell in love with are the results. But I also love the challenge, there is so much to work on, and I think it's so much fun to work on increasing your lifts, or getting that first muscle up. And, like most people I didn't know the first thing about weightlifting before I started CrossFit, and that has been one of the best parts of doing CrossFit. I think a lot of women are intimidated by weight training at first, and I was no exception. I just love the intensity and the group training environment....ok, I guess I love everything!

How many times have you competed in the CrossFit Regionals in the past?

This will be my third Regionals. I competed as part of the CrossFit Resilience team in the North East Region in 2015. Last year I qualified as an individual in the MidAtlantic

What are your goals for the CrossFit Regionals this year?

So this year feels very different. When I went on a team 2 years ago, we literally got the very last spot. We finished in 12th and we were just thrilled to be there. Same sort of thing last year, I didn't expect to qualify as an individual. So I just went in with the mentality to put my best foot forward, and I was happy with that. This year is different, we are coming in as the 1st place team, so the obvious goal is we want to make it to the CrossFit Games. I have never gone to Regionals with that kind of expectation, but I'm a big believer in setting big goals. We want to make the top five.

What are you most looking forward to for the CrossFit Regionals? What are you most nervous about?

I'm most nervous about the pressure, about the expectations, like I said previously, I have never gone into Regionals in that way. But that's also what makes me excited. CrossFit Balance isn't necessarily a team that is on everyone's radar, so I'm excited to come in and show what we can do. I have a lot of confidence in our team and excited just to show what we can do!

How has your training been going so far? How many hours a day do you usually spend training?

Training has been going well. Post open we have shifting up training schedules a bit to maximize the amount of time we have the whole team together, so we can practice things like the worm all together. I typically train 5 days a week, anywhere from 3-5 hours depending on the day.

What does a typical day of training look like for you? A typical week?

Like I said, Regionals training has shifted up my training schedule a bit. But right now I train Tuesday and Wednesday, rest Thursday, and train Friday, Saturday, Sunday (to mimic a Regionals weekend). Week where I am working I will squeeze everything into one big morning session, and on days when I'm not working, or on weekends I'll typically do a morning and an afternoon session.

How often do you train with the rest of the CrossFit Balance team, versus training on your own?

Fortunately, almost all of my training is with at least one of my team members. Some of the guys have to train at different times on week days, but we try to get the whole gang together for the Friday, Saturday, Sunday training. It's not always possible, but we all made a commitment to this team, and prioritizing training together is part of that.

How is it different training for the team competition than as an individual?

It's a completely different mentality. You still have to be on top of your own strength and conditioning, as well as working your weaknesses. But we incorporate a lot more team workouts and lot of synchronized movements (which are a completely different beast). We have to know each other's strengths and weaknesses, work on communication, and moving like a well oiled machine. Missing reps or losing time on the "choreography" of a workout becomes much more important in team workouts. Honestly, a lot of time when we make a workout into a team workout it becomes so much harder, you may have less overall "work", but the amount of time you are working for is at such a crazy high intensity. In a lot of team workouts pacing goes out the window, and for the amount of time you are working, it's a complete sprint.

Are you doing anything different to prepare for the Regionals this year than in previous years?

I think the biggest change is just trying to be a good and supportive teammate. Not that I haven't done that in previous years, but I have more experience under my belt than my last time going team, so really just trying to put my all into every workout and bring positive vibes to every training session. My attitude and my mentality have the ability to affect others, and I try to be mindful of that....I'm not perfect, but even on bad training days, I can have a positive outlook, even if my body doesn't want to cooperate.

Was there anything that surprised you during the CrossFit Open this year? Are there specific times of workouts you're expecting in Regionals this year?

I mean dumbells were the real game changer, that was new. I was surprised we didn't have ring muscle ups this year. I was surprised by how much the last workout hurt me as an individual, but that just gives me something to work and improve on.

For Regionals, heavy weight for sure, I would be surprised if we saw clean and jerks this year for the first time in a while. It's hard to guess, I'm guessing we will see some familiar things, true form running, maybe some heavy dumbells...I would love some d-balls. But the big news, is we are definitely going to see the worm this year!

Are you following a nutrition plan while you're getting ready for regionals? How do you change your nutrition in preparation for the competition?

I'm not following any strict plan. Last year I was counting macros around this time and lost a lot of weight. I'm definitely heavier this year, but I feel stronger, and better at every movement, so I'm not willing to cut, especially if it negatively affects my training. I have a general idea of what macros I need to hit, and I do weigh and measure some meals, but I'm also listening to my body. If I'm hungry, I'm going to eat. I've really just been focusing on more variety, I was getting pretty bored with my regular meals, so working on lean protein, good carbs and quality fats in appropriate ratios, plus lots of veggies. But an indulgence now and again is ok too.

What does a day look like, food-wise? What's your go-to healthy meal, either to make at home or eat on the go?

Like I said, I've been changing it up a bit, just to get more variety. I do a lot of turkey or chicken, white rice, and lots of vegetables. A quick easy meal is to cook up some ground turkey, add salsa and some cumin/chili powder. Serve over spinach and cabbage, with some white rice, olive and a little bit of guacamole. It's super simple, and super yummy, and you can adjust the macros to whatever you need!

How do you balance training for Regionals with everything else in your life? What do you like to do when you're not training?

Well, training does take up most of my time, haha. But I’m also engaged, so I spend a lot of time planning our October wedding, and spending time with my fiance. He is actually a powerlifter here at Balance, so obviously we like to lift together as well.

But other than that, low key things. Going to movies, reading, cooking, and spending time with friends and family. I should add that my best friends in DC are the ladies on the team, which is pretty great for me that I get to spend so much time with my friends!

What's something you wish more people knew about CrossFit/CrossFit competitions/etc.?

Great question! I wish people knew that you didn't have to be as crazy as me to do this. The vast majority of people that do CrossFit do their hour a day, love their gym and see amazing results. I love being competitive with CrossFit, but I also know that people like me may scare off people that could really benefit from CrossFit. CrossFit is for everyone at any fitness level. You just have to be willing to walk in that door, work hard, and check your ego. Just come in and we will help you. I hear so many people say that they would need to get in shape to do CrossFit, which is so frustrating, because CrossFit is how you get in shape! Everyone in this gym is working at their own level. And I just want people to know how inclusive and welcoming CrossFit is. There was a time, over 4 years ago, when I first walked into a CrossFit box, I had no idea what to expect, and I definitely didn't know if would change my life, but I took the plunge, and I haven't looked back since!

[districtfresh]

Sit down with NASM Certified Personal Trainer Bill Walker. He talks about how being overweight and have a foot tumor never stopped him from becoming a certified personal trainer.

Filmed at the Balance Gym Foggy Bottom location. You can catch Bill working out of the Capital Hill location.

Produced by ABB VIDEO PRODUCTIONS

[reborn-by-iron]

Tagged by the callipygian @plantsandpeanutbutter​!

Name: Carl

Nicknames: None recently, Aquaman all through school

Gender: Male

Orientation: Heterosexual

Nationality: English

Faith/Religion: Agnostic

Hobbies: lifting, gaming, films and TV, walking, swimming

Pets: 8 year old Husky/Collie Cross called Enya

Favourite colour: Blue and green shades

Books: Game of Thrones, anything by Trudi Canavan, Peter V Brett. Mostly fantasy, but I honestly haven’t read much in a few years.

Films: Pacific Rim is my favourite film ever. I love Marvel films, and will watch basically anything Sci-Fi or Fantasy.

TV: DC shows (Arrow, Supergirl, The Flash, Legends, Black Lightning Gotham), Marvel shows (Daredevil, Jessica Jones, Luke Cage, Iron Fists, Defenders, Punisher), and I’ll watch most things Sci-Fi or Fantasy. Altered Carbon is my recent favourite.

Music: I’ll listen to anything with a good beat. I can’t do slow, sad songs. They just annoy me.

Coffee/tea/hot cocoa: Tea - milk, no sugar, thanks.

Favourite meme: much questions. so interest. wow.

I want to live long enough to: ensure I leave the world in a better state than I found it.

Random fact: Cameron Diaz in The Mask was my sexual awakening.

Weird obsession: If I don’t make my bed, I feel off balance and anxious until I do.

Goals for 2018: Build up work hours, get back to swimming regularly when I’m not so self-conscious, possibly get involved in Crossfit and/or Archery, make some real progress on some of my writing.

Not tagging anyone in particular. If your name begins with A, C, L or P you’re tagged 😁

[labshab]

Best Gym in Sonipat - Top Fitness & Zumba Class Center (May 2022)

New Post has been published on https://is.gd/SAgPfP

Best Gym in Sonipat - Top Fitness & Zumba Class Center (May 2022)

Looking for Best Gym to workout? Not able to find Best Workout Place in Sonipat City?

Well, you reached the right place.

We will today share with you the best workout training center and Zumba classes coaching center in Sonipat.

It’s operations by a well-known and personal coach trainer of our Olympic Star Sh. Bajrang Punia Ji.

Well, can you guess the name? Well it is, Mr. Naresh Balhara.

Mr. Naresh along with his wife operates a coaching center for the best workout and to keep up body weight and well-balanced immune system.

The name of his Fitness club is THE CROSSFIT CLUB, which is in the heart of Sonipat City, in Sector 14 Market, Sonepat.

We all should start our day with a fresh load of exercises!

Yes, you hear that right, Mr. Naresh, teaching the best workouts which top players of India practice at his The Crossfit Club and you can easily spot the top celebrities of the Sports World doing workout here.

Best Gym in Sonipat – Best Zumba in Sonepat

Be it the Phogat Sisters to Bajrang Punia to many of the Pro Kabaddi League Players to the Wrestling Teams, Skating Champions and much more, you can find them all practicing here.

He uses the best of the CrossFit techniques to shape your body along with stamina build-up and as well trim you to look more slim and sleek and muscular.

His wife, Ms. Anjali Balhara teaches the best Zumba Dance Classes in Sonipat.

She is a certified Zumba trainer, better known as Zin Anjali Balhara. She is also being followed by Top Zumba Instructors of the world including Ms. Diana Serena.

The Crossfit Club Sonepat Timings

You can start experience the changes in your lifestyle once you step into this club!

They usually start their classes in the early morning at 5:00 AM in summers and runs up to 10 PM in the night.

We suggest you The Crossfit Club in Sonipat and if looking to shed some weight naturally without using machines, we recommend you visiting once this place.

Details of the Club are as follows:

The Crossfit Club, Sector 14 Market, Sonepat Haryana India Cont: 9814413444

You can also read Google Reviews of The Crossfit Club Sonipat by on the link below:

Read Google Reviews The Crossfit Club Sonipat

We are happy with this place when our team went to the place, the cleanliness, the hygiene and the dedication and devotion of the owners Mr. Balhara and Ms. Balhara! We wish you the best for your future endeavors!

” Best Gym Near Me in Sonipat – Model Town, Sector, Subhash Chowk, Railway Road, Bus Stand, Murthal Road, Atlas Road, Old DC Road and other locations of Sonepat City “

[LAST UPDATE: May 2022]

The Crossfit Club Instagram Handle @thecrossfit.club

Please Note This testimonial written by a user of The Crossfit Club and has no personal links with the organization. If you feel, there is an error please send your suggestions at admin@labshab.com

[arnwine]

145 lbs snatch balance... Then death by overhead squats... Thanks, Steve! @CrossFitDC #CrossFit #wod #gains #trainingdirty #gym #swole #transformation #fitbitsurge #gaycrossfit #kettlebell #barbell #burpees #squats #metcon #jerk #snatch #nastypig #nikemetcon #oly #weightlifting #hotdaddy #powerlifting #fitspo #beastmode #roguefitness #instahunk #instagay #instafitness (at Crossfit Dc Northeast)

[thecrossfitwod]

Hey Everyone! Join CFDC and Composition ID to talk Nutrition in preparation for our 6-week nutrition challenge. Both seminars will cover the same material so no need to come to both. Schedules: session 1 - 12/2 at 4PM at H St session 2 - 12/3 at 4PM at U St 6-week nutrition challenge (details below) - begins 12/4! Core of seminars: 1. Importance of macro and micronutrients and what role they play in athletes diet. 2. What commercial diets bring most results for CrossFitters and how to find your own balance among each without feeling deprived and to be able to sustain the progress for a lifetime. 3. Changes your body will experience throughout the challenge and what role Composition ID plays here Comp ID Nutritionist, Daira will prepare a small recipe book as a handout for the challenge with outlined weekly meal plan. There will be a weekly newsletter that will be sent out by CrossFit DC to participants of the 6-week nutrition challenge. The member that demonstrates the biggest change in body composition through 2 Dexa scans (scans that show body composition), will get a sweet prize pack from CFDC! The fee to participate is $129. This goes to Comp ID to cover the scans. to get registered, visit link #1 below. Want to know more about the DEXA machine? Visit the Comp ID website below, link #2. As always, email info@crossfitdc.com with questions! #1 https://app.acuityscheduling.com/catalog.php?owner=11932521&action=addCart&clear=1&id=374435 #2 https://www.compositionid.com/services/dexa-scan/

[sarahfindingfit]

A Decade Later

A decade ago, Ragnar 2010 served as a catalyst, catapulting me into a new sort of lifestyle. I started one of those pre-Instagram blogs under the penname of Sarah Finding Fit, and reading back through it this last week was a fun way to look back at the decade summed up in snapshots. Some highlights:

I ran a lot, adventure raced, crossfitted, melted, folded and found some sort of deeper trust in myself.

My crazy hair went from very short to long – but is still mostly blonde.

Dark brown eyeliner and melty mascara are still my standard makeup choices.

I rucked through the night with bricks in my backpack.

I met this boy and we bought a house… which we renovated and sold. Then we bought another home – still in DC – but it has more rooms and makes me feel like a real adult.

Thousands of dollars later and I can finally do pull-ups.

Homesickness for my family and the Roc is still always very real. I visit as much as I can these days.

I balanced grad school with life… and eventually, I graduated.

With age came some wisdom, and perspective, and self-love.

Age also gave me the opportunity to play ball hockey with some amazing and inspirational women on the USA Masters team twice (in Canada and Bermuda).

I still play a lot of ball hockey.

I now wear a little black diamond on my left hand.  

Bone spurs and a jacked-up thyroid (along with all the fun that comes with it like hair loss and weight gain and exhaustion) slowed me down, but didn’t knock me out.

I traveled. And hiked. And hiked while traveling.

Getting lost in nature soothes my soul – so do sunrises and sunsets.

A very wiggly bulldog connected my family and filled my heart… and I miss him.

I still drive a black jeep and driving top down, music blaring is - to quote Maren Morris - “my church.”

Food is a spider-web of truths, memories and reactions… it’s a loaded mine field that I’m still navigating.

I now make my own kombucha and know far too much about the impact of plastic.

Washing my face at night and using moisturizer is finally a daily routine.

The older I get, the more I wish to be surrounded by people who knew me when I was young.

I believe in less stuff and more experiences. 

I’ve laughed, a lot – especially with my brother, family and Dave.

10 years at my company (woah) and I finally believe that they can live without me… it’s liberating.

I’m still super introspective and like to be right.

I busted my shin on a box and overcome some silly mental fear of jumping back on top of it over and over again... seems metaphoric.

I’ve gotten better at dropping the self-judgement and worry about the exterior “look” of me.

Laying out my clothes the night before helps me feel less stressed in the morning.

Older (and sorer), I’m still finding proof in the sum of small successes.

Every New Year, I get a little knot in my tummy. The hype of resolutions and the unknown of the future make me anxious and painfully nostalgic - “for auld lang syne.” I’m always sad to say goodbye to the past year. I hate letting go. And I want always want to freeze time… Go back and re-live the best moments. I tend to look for the things I may have missed along the way or play “what if.” But every year the clock strikes midnight, I usually shed a small silly tear, and then go forward.

It’s important to see the past not a shadow, but an inspiration. The image in the rear-view mirror helps point out the long-term success and self-growth. It’s jet fuel on days when I feel stalled or plateaued or even knocked down. Even when it feels small, there is always some aspect of me that’s better than I was yesterday. I’ve taken some next step, or gotten the opportunity to do something new. That’s why I’ve decided that today I’m going to try and post occasionally back on the blog. I can’t promise to post the best photos, or stories, but I hope that I can at least share some highlights of the journey, how I live my practice of growth and work to develop my version of wellness. Like a time capsule for future me.

This was a great decade and I’m hopeful that the next will be filled with strength and love and laughs and happiness… the determination to never say ‘can’t’ and the will to continue adventuring.

[emmagmusic-blog1]

Balance is the key to a well rounded life, right? So many exciting things going on over the next couple of weeks that you may not see me busking too much at the moment - but have no fear! I've got oodles of shows coming up for the rest of September going into October! I just couldn't fit all the October dates in! 😂😂😂 Check out my website for the full calendar! www.emmagmusic.com (at CrossFit DC) https://www.instagram.com/p/BoJ6nKmBbuP/?utm_source=ig_tumblr_share&igshid=48o14ua10gll

[megabeautifulsongstudentme-blog]

THIRTEEN Athletics Facts That Even The absolute most Hardcore Supporters Don't understand.

Therefore permit's add an additional thing to the checklist of impossibles: I have shed much more than TWENTY extra pounds in below 1 Day on greater than a number of events. This was actually a rather difficult training, to know how you can go for a swim, but you grow up and also's exactly what you do. That you are actually missing a lower leg - individuals would certainly point out to me, as I was actually going through college, Oh don't panic that you come second. An Ohio Condition College study matched up the glycemic mark from normal electricity clubs with other sources from carbohydrates. The worry has resulted in current policy adjustments intended for lessening the probability from head and neck accidents at all amounts of the sporting activity. I imply, this guy has a lengthy history as well as organization along with the- with sports betting as well as gambling. Rather, that is actually food for gut micro-organisms and just what your body system takes in has been transformed to fat. And also I wish you perform additional TV shows like Jamie In your home, where it's just you and also great deals of truly excellent, easy food. Asking these inquiry on society fit tells you just what the prospect thinks is most important in a work. Based upon all I understand about diet programs, food items restriction and also disinhibition, meals dependence tendencies are more likely owned by higher dietary restriction, body weight judgment, and also a hazardous society of food-fear compared to a chemical dependence on food items. Re Spectra's discuss Nutrisystem - $70 a full week for refined food is a rubbish from amount of money. The fact that Crossfit has actually triggered a reformation in professional durability and also conditioning in sports varying from Mixed Martial Arts (BJ Penn, George St. Pierre) to Olympic snowboarding (Eva Twardokensis) not appropriate, I suppose -specifically given that professional coaches hardly acknowledge they are utilizing Crossfit procedures. This is actually crazy that our company don't compost," she added, predicting that a countrywide composting plan can reduce the volume from food waste in dumping grounds by a third. Diet-to-Go meals could be shipped fresh frosted around the United States, yet folks staying near the Washington DC/Baltimore/Northern Virginia, Philadelphia/New Jersey as well as San Francisco Bay region places possess the option of getting their meals fresh off dozens of health clubs and various other internet sites. http://attractiveladies.info/ begin many of my wintertime runs with gloves on. Once I'm heated up I catch all of them in my jacket wallet or down my sports bra. Staying match and active to enjoy his family members grow is what acquires him up the early mornings. Athletics breast supports are meant to become your tits' buddy, yet an ill-fitting one can easily transformed into their worst enemy. Certainly not only that, however you receive lots of healthy eating assistance as well as recipes, as well as a lot more body system assurance tips than you can easily drink a bingo wing at. As well as if you are actually seeking a dive start in to the New Year, all readers get a FREE Health and fitness First health and fitness center pass worth ₤ 75 on page 40. A split regimen entails arranging up the muscle groups in to distinct instruction times (i.e. Monday is lower leg day in my 5-day split"). I presume as time has happened, that's progressed even more to use up the lifestyle of the sport as well as rugby suit or even rugby game suit, or a soccer suit or an AFL suit, this is actually fairly exciting to keep in mind that certain traits which are out of bounds in one video game, seem to be to develop pretty frequently in one more game. It is actually ridiculous to me the amount of individuals assume that sporting activities cocktails are alright and also healthy to drink - even when participating in exercise associated task. Antony Funnell: And currently from a food system producer, to a food items program developer. This form of a course develops durability without creating mass and leaves you a lot of time and energy for sporting activities. Go for it if you're stringent. This assists given that on this or even other diet plan you might certainly not be actually obtaining enough calories and if this lingers your body will certainly store energy as fat deposits because this thinks you are going without food. While workout benefits many things (when it is not extreme), doing this mainly for a weight-loss is often disastrous for many individuals who experience misery and sports accidents. Complying with a VLC diet plan may frequently have a yo yo" result on your weight; you slim down rapidly for a handful of full weeks whilst on the diet regimen, but when you begin consuming normally" once more, your metabolic rate has decreased to deal with the absence of food - as well as you pile the pounds back on. I obtain so upset when people mention on just how meals brighten the exact same nerve organs paths as medicines ... I'm no, that is actually the other way around: medicines light up the nerve organs pathways of meals. I try not to go through blog sites or headlines against lchf, however sometimes i do, and this makes me ponder factors. Making use of a food processor or even food mill, mixture the coconut flour, fruit seeds, hemp seeds and sunflower seeds into an alright grain. http://attractiveladies.info/bust-size-lon-nguc-dep-ma-khong-can-phau-thuat-kem-cho-no-nguc/ is a colossal firm, but they have actually utilized their dimension permanently, spending thousands on a broad series of campaigns in the creating planet, along with a particular emphasis on education, youngster welfare, and also (certainly) sporting activities programs. However the distinction I'm referring to listed here is actually the way our individual body systems hold excess fat. Our present major sporting activities have major troubles in the year 2015, at the very least for adults who want to play. DTC genetic makeups companies should clearly mention the constraints of health and fitness and also nutrition genetic makeups as well as produce no exaggerated or even confusing cases regarding the possible perks of their item. KERRY STAIGHT: North of Adelaide, capsicum cultivator Andrew Braham is preparing a new green house for planting, as well as some of the nutrients in this garden compost arised from food rubbish. If you reside in Bali and a resource talks to if you desire to pray inside a holy place DON" T DO IT. The resource is actually often cooperating with the cops and could penalized you for praying when you are actually certainly not a participant from a caste. My leg cramps may be connected to deficiency from calcium, magnesium mineral, or even blood potassium. Featuring healthy-living seminars, workshops, as well as seminars (on topics varying from Chi Gong and also Spiritual Homeopathy, to Yoga Jams and also health food and red or white wine), the Biltmore Health as well as Wellness Festivity reaches 3 times committed to comprehensive healthy lifestyle. With individual instruction out of the monetary reach for severe and also several workouts trendsetting (read over), thousands of thousands of individuals are relying on bootcamp design exercises to satisfy their physical fitness objectives. Pine Hill Athletics: The Oregon-based outside merchant gives away one per-cent from all Nightclub Memory card Membership investments straight to Central Oregon non-profits functioning making the location a far better area to stay as well as participate in." So far the company has actually given away roughly $30,000 to Parks and also Leisure, Adaptive Athletics, Land Trusts, as well as various other non-profits. I do not definitely consume junk food or even when I was body fat, I really did not even definitely consume everything that usually. Amanda Smith: And even more on the issues facing junior as well as area sports volunteers later on in the system. When as well as exactly how you match these moments in to your normal routine is actually totally approximately you. Just what our company request is our meals contributors and all the generous help from the production, planters, key developers, is that our team raise contributions and also call on their assistance for that to try and comply with that void. I prefer to be provided a wish list weekly with well-balanced meals products so I can prepare my personal tiny meals. A measurable goal that is actually adapted on performance, exercise or even health provides direction.

[balancegym]

Member Spotlight - LIZ VEHMEYER

Name: Liz Vehmeyer

Occupation: Archeologist and Program Coordinator, National Park Service (#FindYourPark)

Balance Location: Thomas Circle

How long have you been CrossFitting? 2.5 years

Why do you CrossFit? 

To challenge myself and do things I never thought I'd be able to do; to see measurable progress; to workout in a group setting where others actually care about your improvement and successes. 

Why should other people try CrossFit? 

Others should try it if they are looking for a motivating fitness community. Trying CrossFit was intimidating, not going to lie, but know that Balance sets you up with Foundations and an automatic support. Plus, it’s important to keep in mind that everyone started at square one with CrossFit at some point.

What made you decide to try CrossFit? 

It was a combination of friends talking it up, husband being inspired after watching the 2014 CrossFit Games, and feeling like I was in a rut with my fitness. Before starting CrossFit I was mostly running, doing some team rec sports, and light weightlifting - emphasis on the light. I think there was a Groupon in there somewhere, too. 

What's your favorite CrossFit workout/movement? 

Deadlifts are my jam. Also, while most Hero workouts make you question why you voluntarily pay money for this, I appreciate their inclusion into Crossfit and what they represent in the larger scheme of life. 

What's your least favorite? 

Burpee box jumpovers can go away right now. 

What's been your proudest CrossFit moment so far? 

Finally getting double unders this past winter and then completing 4/5 of the 2017 Open workouts Rx'd. Measurable progress!

What are some of your fitness goals? 

I want to continue to feel strong in my body, better my mental game of CrossFit (less self doubt), and hit a 95lb snatch. 

What do you like most about working out at Balance? 

The people, location, and Coach Anthony's playlists.

What do you like to do outside the gym for fun? 

Play trivia, dance, go on adventures with my husband and chocolate lab, cook, visit historic sites, museums and parks, play lacrosse, catch up on reality TV.

Favorite quote? 

"I want bacon...bacon is good for me!" - Curtis, 7 year old from Wife Swap

Tell us something we don't know about you (fun fact): 

One time, as a side job, I translated a book about bonsai trees from French into English. I never told the French author that I once killed a bonsai tree when I was 19.

How do you fit working out into your busy schedule? 

I prioritize working out as the most effective way for me to relieve stress and relax after work.

Complete this sentence: #BalanceLife is: sweat, blood, and cheers.

[shadygentlemensalad-blog]

Top Eleven Football Supervisor 2016 Hack

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[push511]

December Member of the Month

CONGRATULATIONS ERIN BRUEGGEMAN!

I know Erin likes to downplay her achievements, but she's a badass at CrossFit. She's helped me graduate from hopeless CrossFit newbie and pushes me every day to go faster and work harder than the day before. I can only hope to one day shred through cleans like she does. *****

Erin's hardworking and no-quit attitude makes her so deserving of this month's MOM. Her commitment and dedication towards improving herself is hard to match. Erin always shows up with a smile and the will to work hard, and even with her busy schedule, she manages to find time to stay after class regularly to work on her weaknesses. Her deep dedication to becoming her best has been an inspiration to all of us - hopefully one day my gymnastic moves can look as pretty hers! Not only has Erin become a great workout partner, but she is also a great friend.

***** It's not often you can describe someone as both incredibly graceful and remarkably strong, and Erin would tell you she's not which also describes her humbling persona. She knows her strengths and will attack, but will take a step back and work on her weaknesses as well. Little by little, month by month, she keeps improving. I'd say that comes from her marathon/triathlete background to steadily keep pushing and overtime she's gained enough ground to lead. It's been a joy to coach her and just as much fun to WOD beside her. Keep it up Erin, you're quietly impressing us all!  

*****

Erin is first and foremost very humble. She's also very cool, calm, and collected; very focused. As my teammate at BOS, she was really good at calming me down because I was really-really wound up and nervous. Our group has a lot of competitive, intense, type-A folks and she brings such a balance to our group in how she approaches fitness. She sees the big picture as to the "why" we are here as far as living a longer, strong, and more pain free and to listen to your body. *****

Erin is an amazing athlete and she would probably tell you otherwise. She has amazing body control when it comes to gymnastics and I envy and try to emulate her kip in my own movements. I can always convince her to put more weight on the bar because I know she’s stronger than she thinks and she never complains about it. In turn, she pushes you to just keep trying and has the right attitude and humor to make the gym so much more fun. She’s an awesome component to the morning crew and so deserving of member of the month!

*****

Erin is such a badass chick! I was just talking with another member about what an amazing all around athlete Erin is. She is good at heavy lifts, she is good at gymnastics, she is good at cardio. What isn't Erin good at?!?! Erin consistently works on the things she isn't proficient at, which I believe is a huge component of why she excels so much. Or maybe it's all those Sunday yoga sessions? *****

My forever WOD partner! She is the CrossFit yin to my yang…She holds the barbell in our partner WOD relationship! She’s incredible strong and dedicated, but she’s so down to earth. I love working out with her, since we have a similar mindset. Slow, but continuous progress. She’s always willing to squat with me, even though it means she has to do an extra squat on the rack because the setting is so low. That’s just the kind of awesome person she is. And she has the most amazing and majestic kip I’ve ever seen!

*****

Deserved!!! Erin is very smart athlete - extremely aware of her body, moves well, efficient, and keeps improving day after day - steady ride up! I admire her cool and super positive mindset, and her patience - amazing. In the meantime, Erin is a very caring friend, think of any good quality a great friend and a gym partner would have and Erin carries that. And worth note that her mobility in overhead squat position is magical, just like her handstand walk. Yessss Erin, happy happy for you!

*****

Bad Ass Cheesehead with the best Toes to Bar!

_______________________________________________________________________

A few words from Erin - 

Started CrossFit:  January, 2014

What is your fitness background: I pole vaulted for the University of Wisconsin-Madison; following my graduation, I started long distance running.  Since, then I keep myself busy mostly with CrossFit and the occasional race, but also love rock climbing, golfing, and cycling.

Favorite Movement: Snatch

Least Favorite Movement: Dodge-ball (followed by Double-Unders and Dips)

Occupation: Paralegal

Tell us a little bit about yourself and your family:  I grew up in Wisconsin.  My dad is an avid golfer.  My mom and my sister both love to hike and bike.   After college, I moved to DC for a program at Georgetown.  I met Dan and knew I’d found a partner for all my crazy adventures.  Since then, Dan has joined me to cycle through Spain, run marathon races in most of the original 13 colonies, camp each year with my family in Wisconsin… and now I tricked him into loving CrossFit too.  

Tell us something we don’t know about you: I am a giant nerd, who loves to go to midnight showings of new movies (yes, I have my Star Wars tickets) and can lose hours playing video games (Fallout, Portal, Bioshock, Super Meat Boy are some of my favorites).  

Words to live by or Favorite Quote: At the moment:  "I’m on a discovery voyage and I need my paddles."

How has CrossFit affected your life outside the gym:  CrossFit has given me a healthier body, a happier mind and a more-balanced life.

What do you enjoy most about PUSH: Feeling like I found my Tribe.  I love being surrounded by strong, competitive, talented people, who push me to be better.

Fill in the Blank: I like ... cheap wine, fancy beer, and donuts. I eat ... everything.  Oh, except most animals. I do …enjoy a cheese board.  Please and thank you.   Favorite Cheat Meal... I am unfamiliar with the concept.   See "I eat" response.     Favorite Real-Life Hero/Athlete…Dr. William "Grandpa" Bell (no relation) - who just this year broke the world record in pole vaulting for 95-99 year-olds and has previously held the world records for the age groups of 75-79, 80-84. 85-89 and 90-94.  

I am … so honored to be named member of the month.  Thank you PUSH!

[fitnessandreallife]

Instagram and Facebook really just want your money. Have you noticed how both are less engaging now? #fitfam #lifestyles #fitspo #fitness #movement #balance #football #basketball #nike #free #crossfit #movies #marvel #dc #justiceleague #comics #fashion #cosmopolitan #lasvegas #chicago #wetrepublic #baseball #losangeles #Instagram #mua #kardashian #bieber #tomhanks #trump (at Silverado Ranch, Las Vegas)

[whiterabbitpeak]

Langkawi.

A postcard perfect island paradise

Captains Log Day 7 - 30/12/16 6:32pm. AirAsia Flight AK6321.

Escaping Pagoda life after several delays, gate changes and frantic bowel movements we were able to keep the innards of the captain’s stomach confined. We arrived at the island of Langkawi late and exhausted. Wikipedia break – Langkawi is officially known as Jewel of Kedah, is an archipelago of 104 islands in the Andaman Sea, some 30km off the mainland coast of northwestern Malaysia.

After some initial hotel drama and a few phone calls to the Expedia pirates we were able to check in to our hotel. The clock had already stuck 10 and our options for food and intoxication were limited. In the spirt of adventure and despite the exhaustion, the Admiral and Captain went on a scout mission to explore the newfound land. The Captains 48-hour food poisoned fast was concluded with a mushroom soup and small personal pan pizza at Pizza hut. The first observation of the island was that of the reappearance of indoor kitchens and the concept of refrigeration of perishable goods. Feeling the energy slowly re-enter his body, his stomach was getting reacquainted with it role in breaking down food matter.

The first day on the island started once again with skipping breakfast, we were soon planning our adventures for the next few days. This Island had a LOT to do and explore. So without wasting any time on food, or any other necessities we were off and first up was the mighty Langkawi Cable car complex. The cable car takes you to a view point that is 708m above sea-level and is about 5 °C cooler than the lowlands. The total length is 2.2 km - The gradient or the slope between the Base Station and the Middle Station is said to be the second steepest in the world at 42°, right after Israel's Rosh HaNikra cable car. Here the views were special. Just breath-taking. #nowords (you might get this hashtag a few times in this log), photos, selfies and everything touristy later, we headed down and explored the remainder of the complex. First up was a Sky Dome which was a half dome like ceiling cinema – here we were shown a random film of us on a rollercoaster on mars – the graphics resembled rollercoaster tycoon 2 (a game released in 2002). Keeping the kids entertained we got into it and started putting our arms in the air and yelling as if we were in a normal rollercoaster. I don’t think the Adults in the show understood. Next up was the Sky Rex. A 3D ride which might be a law suit waiting to happen if the Jurassic park franchise find out. A train that’s taken to a 360-degree cinema in which we watch 3d movie Dinosaur park malfunction with T-Rex attacking our little car as it moved about on the spot. Once again the Adults did not appreciate the Admiral and Captain yelling about like the children. The last attraction to visit was the 3d art gallery. Known as Art in Paradise, this is the largest 3D art museum in Malaysia and the second largest in the world. Despite the Captain’s constant cringing at the tourist poses amongst the artwork, the Admiral managed to get in the mood and take a few engulfing art photographs. Finishing up a day’s worth of activities we left the complex only to see a road sign pointing to the Seven Wells waterfalls. Despite the heat and the 600 steps we had to endure the Admiral and Captain were hiking up to the waterfalls, here the Admiral took a quick dip as the Captain lulled around exhausted in the shade. Just when you thought that the day was packed enough, we were on-board a taxi to Cenang Beach, the tourist hub of Langkawi. This place was a girl’s best friend, shopping left right and centre, the next few hours was dedicated to grabbing gifts and pushing the haggling to the limit. Although there was an instance when the Admiral requested the shop keeper to lower the price to MYR10 when the item was only MYR5 #nowords. The day finished up with some Indian food at a restaurant which had rats, getting overcharged and a 50% surcharge on the cab ride home due to the late night fees.

Day 2 of Island life started early, this time we snuck in a running breakfast as our pickup arrived to take us away to the MegaSports jet ski tour. The jet ski tour consisted of 12 participants and 2 instructors. The tour involved you to pilot your own jet ski for 5 hours, as you hit the open ocean to visit 8 islands around Langkawi. This has to be one of my favourite experiences of my life, I cannot explain how fun it was #nowords. Open Ocean. Personal Jet ski. Top speed: 70 KM per hour. Recommended speed: 60kmph. Choppy ocean waters. Summer Sun. Most beautiful water. Picturesque surroundings. The Captain and Admiral were in heaven. Born to pirate, the next 5 hours involved almost capsizing 6 times, multiple instances of the jet ski feeling like it’s going to break, large portions of airtime and constant yelling at the top of our lungs. At some point the Captain, despite warnings from the tour operators discovered how to change the jet ski into sports mode, what ensued was a lot more airtime and a significant more amount of yelling from the Admiral. We were able to swim in a freshwater lake, swim in the ocean, see a random monkey fight break out and take some open water selfies. This is a MUST do for any visitor to Langkawi. Despite the instructor warning us to keep re-applying sunscreen the Admiral disembarked the jet ski looking like a lobster. Her legs looking like the Harvey Dent of Langkawi - half burnt to a crisp and the other half, white like a line of the Colombia’s finest. Up next was SkyTrex – a Jungle obstacle course. Unfortunately for the Admiral the words beginner or amateur does not exist in the Captain’s vocabulary, Intermediate course was selected (l33t >  Noob). Challenging, physically exhausting, arms weak, palms are sweaty and if we continued even for 5 minutes more there would be vomit on his sweater already – mom’s spaghetti. The next 90 minutes were spent, climbing on ladders to the top of trees, crawling through nets, balancing over Highwire and Ziplining across treetops. All done 22 meters above ground, with safety clips that needed to be attached and detached to metal wires as you proceeded. This was tough. At times the Captain’s arms gave up and he just wanted to fall. Sweat reached points of his body he did not know it could venture. Yet both Admiral and Captain continued – completing the course in above average time. Completing the course felt like body pump, CrossFit and boot camp session combined and completed in 33 degrees blaring sun. Drenched, limp but not defeated the Captain and Admiral headed back to the hotel. The sheer adrenaline still pumping through us, we decided to walk up to the famous Langkawi eagle. Departing the hotel with a 25-minute walk timeframe in mind, the walk took an exhausting 70 minutes. Unimpressed by the giant statue of the eagle, we convinced the staff at Papa Rich to feed us and we headed back for a much-needed rest.

Breakfast was a miss again as we slept to give the body some time to heal. The Admiral had entered Lobster life, her legs resembling the local rambutans, the Captain’s shoulders had also been cooked but, unlike the admiral the pain was non-existent. Without wasting any time, we left to visit the secluded and beautiful beach of Tanjung Rhu. The sun in full form was bleaching the beach with its heat, we decided to find some shade and sit. Here the captain decided to change into his bathers without taking off his shorts, the challenge was great and the result was a commando style Captain.  it was not long before the the heat became uncomfortable, we went to the local ghetto food store (making sure they had electricity and a fridge), here both the Admiral and Captain managed to stomach some of the food presented. Post our semi eaten meals, the Captain heard the calling of water vessels – following his instinct both the Admiral and Captain ended up at the jetty and were able to convince a local sailor to show them around the famous Langkawi mangroves. We boarded the speedboat and were off, the feeling of the air hitting your face as you criuse the most beautiful landscape is incredible and not able to be captured by camera #nowords. We sailed around, being taken to see the sea eagles and the Langkawi eagles feasting on chicken skin, then off to see some monkeys as they boarded, and possibly overran another tourist vessel. Next up was the Crocodile cave - nope I was not able to feed the Admiral to crocodiles, as there were none or ever were any. Followed by a bat cave, no not ‘THE’ bat cave (disappointment on the Captain’s face was evident) where we saw some hanging rocks (stalactites) and bats!. There were bats just doing the bat thing (no not fighting crime). As we left the caves, the Captain heard something move in the water under him only to see a GIANT (3 meters long at least) lizard as it ran into the cave. Thinking this could be Marvel and DC crossover, he left it and the tour continued. Last up on the tour was the Fish farm. Here some crazy fish farm guy took us around as he picked up and held crabs, sharks, giant squids and the infamous pufferfish. Personally, the Captain thought the guy was going to die. The Admiral on the other hand, feeling adventurous, held the crab and proceeded to pat a Sting Ray (we may have a new Steve Irwin on our hands).  The slimy and sandpaper texture of the Stingray failed to impress the Admiral and the Captain grossed out, refused to touch her ever in his life. The tour done and dusted the crew headed back to base, a quick dip in a cold pool, some room service club sandwich later they were on their way to Cenang beach to indulge in the party life. Going first to the local night markets, which were a sea of colour for all senses. The smells indescribable, it was looking like pagoda life was sneaking back in. We then headed back to Cenang, here disaster lifted its ugly head – when the captain went to withdraw money, the ATM processed the withdrawal but didn’t give any cash out. A stressful time ensued contacting banks and raising disputes. Stay tuned to see how this pans out. Breaking away from the mood spoiling experience we ventured to the beach where we were jet skiing a few days ago, we found a very buzzing night life, with beach bars and shisha cafes littered across the landscape. The Admiral pointed out a bar which had beanbags – fascinated we took a seat and asked for the menu, 5 minutes later, the admiral was sipping on a mojito and holding the shisha pipe, whilst the captain had in his had a GIANT bucket of Vodka and lemonade. I have to take time out to explain how big this bucket was – it was DOUBLE the size of the ones in Thailand with 450 ml of Vodka. The next 4 hours consisted of shisha and bucket sipping. Finally getting up heavily intoxicated and stumbling out onto the Cenang strip, most places shutting for the night we decided to pay homage to our roots and do a drunk maccas run. Tip: when in Aisa do not order the Prosperity burger at McDonalds unless you are looking for Pepper in the middle of 2 burger buns. The night was over for both of us when we boarded the cab and struggled into our room collapsing on our beds and passing out.

Hung over from the Captains bucket idea and dedicated to not missing breakfast on our last day, we entered the dining halls of our hotel 15 minutes before the breakfast was over. Still tasting last night’s Mcdonalds burgers, we sipped on our coffees and hoped the chatter in the room would just cease. With 12 hours remaining before our flight we packed up and left our bags and ventured to visit the unimpressive eagle once again, hanging in the mall to avoid the sun. The Admiral found a park and we lay in the gazebo surrounded by geckos (5) that were planning a civil uprising (tensions were high when we left). Here we rested before grabbing some kababs for lunch and moving to Starbucks for some WiFi and dirty chai latte like the Captain has never had before (a chai teabag dipped in milk and 2 shots of coffee). With nothing exceptional to report from the last few hours of the Langkawi adventure we departed for the airport, knowing that the closing hours of 2016 were inching closer.  

[balancegym]

Meet the CrossFit Balance Regionals Team - EVAN LOCKE

How long have you been doing CrossFit? What are your favorite things about the sport?

I’ve been doing CrossFit since May of 2013, so almost 4 years now. My favorite things about the sport are the variety and constant evolution. Just when you get good at something they make a new, harder version or introduce a new movement you need to work on, and that keeps training interesting every day.

How many times have you competed in the CrossFit Regionals in the past?

This will be my second time at regionals, last year I went with the Balance team and I’m even more pumped to go back again this year.

What are your goals for the CrossFit Regionals this year?

My goals for the CrossFit regional this year are to stay consistent throughout the entire weekend.

Our team is so solid when we are all on our game I want to be able to say I did everything I could to help the team finish as high as possible.

What are you most looking forward to for the CrossFit Regionals? What are you most nervous about?

I’m most looking forward to the atmosphere at the regional, its really cool to be competing with a group of people that push your ability every workout. Its really cool when you crush a workout together and get to share the excitement. I’m most nervous about whatever the strength event is.

How has your training been going so far? How many hours a day do you usually spend training?

Training has been going great, really just working on getting healthy and tightening up my skill work and learning to work well as a teammate. I average 2.5-3 hours of training a day but that includes warming up and transitions between workouts. Some days will be longer and some shorter depending on how my body is feeling.

What does a typical day of training look like for you? A typical week?

A typical day of training includes stretching out and warming up for about 15 minutes, then some strength work, then usually 2-3 metcons followed by some skill and a little mobility if I have time. That’s pretty consistent for 7 days a week with the exception of Thursday where I usually just do 1 metcon and then an hour of skill and mobility work.

How often do you train with the rest of the CrossFit Balance team, versus training on your own?

I train with Jon everyday, but as far as training with the whole team usually twice a week. We try and get together on Saturday and Sunday to work as an entire team.

How is it different training for the team competition than as an individual?

Team competition for me is much more fun, but also comes with a lot of pressure. It’s awesome when everyone is working well together and the team is doing well, but its super disappointing when you make a mistake that effects 6 people as opposed to just affecting yourself.

Are you doing anything different to prepare for the Regionals this year than in previous years?

I’m training smarter and listening to my body more, I don’t want to be over trained this year and would like to go into the weekend confident that I can take all the volume and recover quickly.

Was there anything that surprised you during the CrossFit Open this year? Are there specific kinds of workouts you're expecting in Regionals this year?

I was surprised to see the dumbbell used in two different workouts. I am expecting a workout involving the Worm obviously, and a long team chipper as well as some fast partner and individual workouts.

Are you following a nutrition plan while you’re getting ready for Regionals? How do you change your nutrition in preparation for the competition?

I don’t have a specific nutrition plan I follow I basically eat the same thing everyday and mix it up on the weekends. For competition I like to make sure I don’t change my diet much because I don’t want to eat something different and have it affect how I feel or perform.

What does a day look like, food-wise? What's your go-to healthy meal, either to make at home or eat on the go?

A day of food consists of:

Breakfast- 2 egg omelet with a glass of chocolate milk and a bowl of cheerios with whole milk

Snack- half a peanut butter sandwich, kashi bar, banana

Lunch- turkey sandwich, protein bar, peanut butter crackers, veggies, handful of almonds

Pre workout snack- yogurt, half peanut butter sandwich, protein bar, apple

Dinner- chicken breast with a side of brown rice and ground beef, protein shake, banana

How do you balance training for Regionals with everything else in your life? What do you like to do when you’re not training?

Balancing work and life with training makes for long days sometimes but its really just a matter of getting into the routine. Once I have my routine set it’s hard to break it. It also helps that I really enjoy training so I make sure to make time for it everyday even if it means sacrifices in my social life.

When I’m not training I like to do anything outside or active, and sometimes a couple hours on the couch watching a TV show or a game is the best recovery. Also sleep - I love sleep.

What's something you wish more people knew about CrossFit/CrossFit competitions/etc.?

I wish they knew how cool the community is, and how great people are to each other in and out of the box.