CrossFit Oyster Point https://crossfitop.com Progress is Possible! Sun, 09 Feb 2020 19:06:27 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.2 Athlete of the Month https://crossfitop.com/athlete-of-the-month/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month https://crossfitop.com/athlete-of-the-month/#respond Sun, 09 Feb 2020 18:56:40 +0000 http://crossfitop.com/?p=6826 We are proud to share our  Athlete of the Month; Alice Harris! About Alice: Age: 34 Occupation: SLP Fitness background: Played field hockey, soccer and ran cross country in high school. Hobbies: Spending time with my family and home improvements. We also just got a camper, so I look forward to spending lots of time camping with my family! […]

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Alice Harris!

About Alice:

Age: 34

Occupation: SLP

Fitness background: Played field hockey, soccer and ran cross country in high school.

Hobbies: Spending time with my family and home improvements. We also just got a camper, so I look forward to spending lots of time camping with my family!

 

What is your favorite “Cheat Meal”?

Nachos

When did you start Crossfit and why did you choose OP?

I started CrossFit in 2011 but took lots of time off over the years to grow my family. I started back 2 years ago after a 2 year break. I started at OP this past Fall when work relocated. I dropped in during the 1st Open in 2019 with a coworker and really liked working out with the 530am crew. They were extremely welcoming. 

 

What was your first workout/most memorable workout?

I can’t remember the specific details to my first CrossFit workout but it involved deadlifts and my back was done for about a week after. 

 

 

What were/are your goals and how has Crossfit and OP helped you accomplish them?

I want to get better at any and all movements on the rig, like pull-ups, toes to bar, etc. The 530am coaches have been great in helping build my strength and form to help me improve. 

 

 

What are your favorite Crossfit movements and why?

My favorite movement is probably double unders because it’s one of the only movements I can move pretty quickly on. 

 

What is your proudest Crossfit accomplishment?

Starting back after taking 2 years off. It was very intimidating to get back to it and basically start all over again. 

 

What’s something memorable you’ve realized or learned while being at OP?

From my first class at OP, all of the members and coaches have been so helpful and friendly. I’ve been a member of a few CrossFit gyms and OP definitely has the best atmosphere all around from the members to the coaches. 

 

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10 Steps to a Better Mindset https://crossfitop.com/10-steps-to-a-better-mindset/?utm_source=rss&utm_medium=rss&utm_campaign=10-steps-to-a-better-mindset https://crossfitop.com/10-steps-to-a-better-mindset/#respond Thu, 23 Jan 2020 15:22:13 +0000 http://crossfitop.com/?p=6806 We’ve all heard the phrase “Mind Over Matter”. In the world of fitness, it could mean the difference between a great workout and a downright disastrous one. But, what if trying to tailor your perceptions changed more than just your workouts in the most positive way? On a thought provoking podcast, Chasing Excellence, Ben Bergeron […]

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We’ve all heard the phrase “Mind Over Matter”.

In the world of fitness, it could mean the difference between a great workout and a downright disastrous one. But, what if trying to tailor your perceptions changed more than just your workouts in the most positive way?

On a thought provoking podcast, Chasing Excellence, Ben Bergeron goes into the principles of mindset and how just a few tiny tweaks can make a more positive and productive impact.

  1. Prioritize.

    Here is where you list your goals and priorities that are an absolute must and you will not deviate from. Your priority can be your family, your career, or even yourself. Focus on what means the world to you, what makes you happy, and gives brings peace to your soul. It doesn’t have to be just one thing, but once your priorities become your focus, everything else comes second and there is no more ultimatums or having to choose between what is “urgent” and what is important.

  2. Growth.

    Choose to be a lifelong learner. This doesn’t mean you can’t be happy or content with where you are, but a “growth mindset” means understanding that things can always be better. You can always be better. Talent and genetics can only do so much but you will truly see progress once the focus shifts. The key is to not look at what you are but what you are becoming.

  3. Focus on what you can control.

    This leads back to an old, Greek philosophy of Stoicism: a system of personal ethics and views of the world through logic. In this chaotic world, there are very few things we can control; how things affect us, our reactions and responses, and what we pay attention to. In simple terms, let go of what you can’t control and what yourself become more focused on things that you can.

  4. Grind through the obstacles- GRIT.

    Life is always full of obstacles and challenges. What separates those that can grow and develop from those that rarely make any headway is whether or not they welcome a challenge. You don’t happy to jumping for joy when things become difficult but a big part of everyday life is accepting that obstacles are coming and being ready to take them head on. As long as there is passion and perseverance in your intent, you will come out on top. And if for some reason things don’t work out exactly how you wanted, then look at the situation as a learning moment. Take the setback as a way to try something again but with a new approach or with a more refined method in order to succeed.

  5. Own your attention.

    With almost everything around us coming with its own horn and flashing lights, it’s hard to not get distracted. We mind those around us and every little thing they’re doing; all the Instagram celebrities and followers, latest trends in fashion, and even what food others have on their plates. This also pertains to your actions and whether you do them with intent. When you come home to unwind, do you choose to sit in front of the TV for 3-4 hours or do you do something productive like cooking or cleaning? If you intend to relax, do you do what is best done out of habit because that’s what you always do or is there a purpose? When making meals, do you choose to make what’s easy because that what you’ve always done, or do you think about who you are cooking for and decide to make something healthy for everyone? Own your intent. Pay attention to things that matter and not those that don’t. When you do things, do them with purpose rather than out of habit or because it’s “what you always do”. Small choices lead to big changes.

  6. Question your self-limiting beliefs.

    “I can’t pick up the kids.” No, you “won’t” pick up the kids. “I can’t work out today.” No, you “won’t” workout today. “I can’t reach my goal.” No, you “won’t reach your goal. Notice the difference between the statements. Change “can’t” to “won’t” and all of a sudden the responsibility falls on you. It’s no matter a question of physical ability but rather a conscious one to not follow through. It’s easy to not do something when you put the responsibility elsewhere and become complacent but start changing that one little word for the effect. Don’t limit your own capabilities by simply shifting the liability or duty elsewhere. Empower your own decisions and open yourself up to all of the things you CAN do.

  7. Never whine, complain, or make excuses.

    This falls into a phenomenon known as the frequency illusion. If you are always commenting on the negative aspects on things and how horrible they are, you will always end up subconsciously seeing more of it everywhere around you. The same can be side for the opposite when you look for positivity and opportunity; you will be more susceptible to seeing the good around you and the doors that are opening in your life. Ever been around someone who is draining to be around? Look at their language and mindset. Is it more positive or more negative? Is yours any different? Yes, life can be hard and it can “suck” sometimes, but it’s only a bump in the road that will lead to lessons learned if you are open to seeing them and that starts with moving away from the excuses and negativity.

  8. Practice open-mindedness.

    Simply put, don’t be overly judgmental. As humans, it is natural for us to judge. It is how we determine if something makes sense to us or if we like it/dislike it. Open-mindedness also refers to how you react towards other people. Don’t be quick to judge someone/something based off one moment or incident. Listen and absorb (also referring to coachability!).

  9. Transform every “have to” into “get to”.

    Same as point 7, change how you phrase things. “I have to cook dinner”. No, you “get to” cook dinner. I feel like one example should suffice as it is a simple concept. The takeaway is that you are turning something from a routine chore or task into somewhat of a blessing. You don’t have to go to work but you get to. I’m sure everyone can appreciate receiving an income, right?

  10. Chase excellence.

    Never settle for where you are. It is within our biology to evolve and become more than what we are. Don’t just set one goal; set 10 or 20. Have a whole lifetime of goals so that you have no regrets because you took every second and lived life to the fullest. As Ben Bergeron put it, “Have attention to detail while putting first things first.” As long as you strive to be the best version that you can be in your life’s pursuits, you will achieve excellence.

Excel (n.)- to be superior in some quality, attainment, or performance.

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Coachability…What Is That? https://crossfitop.com/coachability-what-is-that/?utm_source=rss&utm_medium=rss&utm_campaign=coachability-what-is-that https://crossfitop.com/coachability-what-is-that/#respond Wed, 08 Jan 2020 13:38:35 +0000 http://crossfitop.com/?p=6797 Are you coming into the gym with a mindset that will allow you to learn and grow as an athlete?? When we have a “been there, done that” mentality, we cause ourselves to stagnate and keep from progressing. Instead of rolling your eyes at another breakdown session of a movement you’ve already done before, approach […]

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Are you coming into the gym with a mindset that will allow you to learn and grow as an athlete??

When we have a “been there, done that” mentality, we cause ourselves to stagnate and keep from progressing.

Instead of rolling your eyes at another breakdown session of a movement you’ve already done before, approach every training session, including warm-ups and drills,  with a beginner’s mentality.

What does that mean?

Act like it is the first time doing each movement and pay close attention. You will hear or see something that will stick out to you that will further your progress by dialing in your technique.

4 easy ways to be Coachable:

  • Be on time

  • Be prepared

  • Be attentive

  • Be ready to learn

Being coachable will consistently improve and hone in your technique. When you take great technique and add intensity you will experience vast improvement.

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Athlete of the Month: January ‘20 https://crossfitop.com/athlete-of-the-month-january-20/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month-january-20 https://crossfitop.com/athlete-of-the-month-january-20/#respond Mon, 06 Jan 2020 12:54:17 +0000 http://crossfitop.com/?p=6775 We are proud to share our January  Athlete of the Month! Brad Harris! About Brad: Age: 30 Occupation: Mechanical Engineer Fitness background: Growing up, I played every sport I could: Baseball, basketball, football, golf, tennis, soccer, swimming, etc, but focused on golf and tennis because they were individual sports. I began to lift weights when I […]

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About Brad:

Age: 30

Occupation: Mechanical Engineer

Fitness background: Growing up, I played every sport I could: Baseball, basketball, football, golf, tennis, soccer, swimming, etc, but focused on golf and tennis because they were individual sports. I began to lift weights when I was about 21.

Hobbies:
Still heavily involved in golf. Throughout the spring, summer, and fall, I get out to the golf course almost everyday. I compete in many golf tournaments throughout the year.

Favorite pre/post workout meal:
I try to avoid eating before working out, but my favorite post-workout meal is anything with steak.

What Superpower would you want to possess?

The ability to transport wherever I want when I want. But, second, flying.

What is your favorite “Cheat Meal”?

Arroz Con Pollo from a mexican restaurant … and a margarita!

What 3 things would you bring with you to a deserted island?

My golf clubs, a barbell with some weight, and a calculus textbook

When did you start Crossfit and why did you choose OP?

I ‘officially’ started Crossfit when I came to OP in 2014.  For about a year or so before then, I was doing wods in a globo gym.  I came to OP because Greg Giordano (knew him through work) convinced me and my girlfriend to give OP a try.  Now, I wouldn’t want to go anywhere else.

What was your first workout/most memorable workout?

My first Crossfit workout was ‘Fran.’  A friend told me to try this thing called ‘Crossfit’ out.  He said ‘just’ do 21-15-9 of thrusters and pullups. “ Sure, I’ll do it,” I said.  18 minutes later and at 65#(Not kidding), I finally finished. So, I particularly like doing Fran because it shows how far I have come.  That doesn’t make this workout any easier; it still makes me collapse when it’s over.

 

What were/are your goals and how has Crossfit and OP helped you accomplish them?

Outside of the gym, my goals can be defined by two items:  Maximize the performance in my golf game and being the best engineer possible.  OP helps me accomplish both these goals. Since being at OP, I have seen a quantitative improvement in my driving distance and accuracy.  I directly attribute this improvement to OP coaches and staying committed to coming in to OP every day. Even my job performance as an engineer has improved.  For a couple hours each day, OP gives me an outlet to focus on something outside of work. Being around people who are continuously willing to take themselves to the point of exhaustion makes dealing with the stresses of work much more bearable.  

 

Inside of the gym, I am still trying to hit that 200# snatch and 250# C&J … maybe one day

What are your favorite Crossfit movements and why?

My favorite movement is, by far, the overhead squat.  To me, it is the perfect combination of all the athletic movements we work on … strength, mobility, core, explosiveness… And, it’s also the best movement I’m good at.  My second favorite movement is chest-to-bar pull ups.

 

What is your proudest Crossfit accomplishment?

My proudest Crossfit accomplishment occurred at Team Grit a couple years ago. I was a part of a 3 person team that (barely) came in 2nd place in the Rx division.  This moment is my proudest because during a Team Grit competition only 2 years prior, I was on a 2 person team in the Rx division where we finished next to last place.  That year, I couldn’t even perform one snatch at the prescribed weight.

What’s something memorable you’ve realized or learned while being at OP?

I am always in awe of the OP coaches and staff.  They go above and beyond in every workout and class I’ve been a part of.  Always stay humble and let the coaches critique the little things in your lifts or workout;  Focusing on form will benefit you in the long run!

More from Brad:

My advice for people:  Find a workout ‘arch-nemesis’ who is at a similar level as you.  Find someone who pushes you as much as you push them. That competition fuels people to be better.

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Athlete of the Month: December ’19 https://crossfitop.com/athlete-of-the-month-december-19/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month-december-19 https://crossfitop.com/athlete-of-the-month-december-19/#respond Mon, 09 Dec 2019 13:19:26 +0000 http://crossfitop.com/?p=6763 We are proud to share our December Athlete of the Month; Heather Cheek! About Heather: Age: 43 Occupation: Marketing Technical Support Specialist Fitness background: Mostly yoga, but have been consistently exercising 3 – 4 times per week at a gym for over 20 years  Hobbies: I rescue, foster and rehome homeless or abandoned pets; spending […]

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We are proud to share our December Athlete of the Month;

Heather Cheek!

About Heather:

Age: 43

Occupation: Marketing Technical Support Specialist

Fitness background:

Mostly yoga, but have been consistently exercising 3 – 4 times per week at a gym for over 20 years 

Hobbies: I rescue, foster and rehome homeless or abandoned pets; spending time with my dogs and my significant other, Mac; making japa mala necklaces; making wood-stain art; working on updating our new home.

Favorite pre/post workout meal: I usually eat a salad after an OP workout – I have Coach Bomba’s voice resounding in my head encouraging me to make the most of my workout by having a nutritious meal full of vitamins and nutrients afterwards.

What is your spirit animal?

Deer – they are at my house and in my yard on a daily basis (and sometimes peeking in my windows), and I’m fascinated with their ability to move through life’s obstacles with gentleness and grace.  They remind me that you can find balance in being strong and resilient, as well as gentle and sensitive

What is your favorite “Cheat Meal”?

Pizza! But even with this, I can throw in some spinach and veggies to make it less of a cheat meal.

 

When did you start Crossfit and why did you choose OP?

I kept getting retargeting ads for the New You program, and the pictures of the women in the ads resembled my age-range.  My neighbors were crossfitters at another box, and they loved it and talked about it quite a bit. I was always curious and interested in crossfit, but didn’t believe I could do crossfit workouts.  I started in the New You program with my 2 friends and colleagues, Yuille and Misty, in April 2019.

What was your first workout/most memorable workout?

Wallballs, the assault bike and push-ups, I believe were my first workout.

I really enjoy the weight training exercises, as I make the most improvements with those. It’s exciting to realize one week to another that I could perform an exercise that I couldn’t do a week or 2 previously.  Little by little, I’ve been able to see improvements in my strength, physical abilities and overall health. I rarely get sick now. I previously struggled with lower back pain and dizziness the first few months of joining CFOP; however, I have had no lower back pain whatsoever the last 3 or so months, and the dizziness hasn’t returned for several months as well.  I believe this is due to the amount of muscle and strength I’ve built over the months I’ve spent working out at CFOP.

What were/are your goals and how has Crossfit and OP helped you accomplish them?

I want to be healthy and stay mobile as I grow older.  It’s also a bigger struggle to maintain a healthy weight as I grow older, and I’ve found that I’ve decreased size in inches since I’ve been working out at CFOP, where other exercise routines did not work for me. The positivity and encouragement from not only the coaches but also fellow crossfitters is a big motivator for me as well.

 

What are your favorite Crossfit movements and why?

I really like squat cleans.  I seem to improve the most with them, and I’m always pleasantly surprised at how much weight I can squat clean, and I’m able to build onto the weight almost every time I do squat cleans now. 

 

What is your proudest Crossfit accomplishment?

I can squat clean 85 lbs now, which seemed impossible a few months ago.  Having Coach Jim tell me it was time for me to move up to a heavier weighted bar in my bar workouts made me feel accomplished as well. 

 

What’s something memorable you’ve realized or learned while being at OP?

A workout or movement may seem impossible at the time, but with practice and time it will happen.

More from Heather:

I really like the diversity of the classes.  I am never bored with any of the workouts at CFOP, and every workout is different than the one the day before.

I always feel good, physically and emotionally, after a good hard CFOP workout.

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Athlete of the Month: November’19 https://crossfitop.com/athlete-of-the-month-november19/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month-november19 https://crossfitop.com/athlete-of-the-month-november19/#respond Thu, 07 Nov 2019 18:30:30 +0000 http://crossfitop.com/?p=6749 We are proud to share our November Athlete of the Month; Corey Skay! About Corey: Age: 34 Occupation: Preservation Quality Control Fitness background: Played a lot of sports growing up, but the main focus was football/baseball Hobbies: My life is basically family, fitness, and fishing.  Love doing anything with my wife and baby Harper, FISHING, […]

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We are proud to share our November Athlete of the Month;

Corey Skay!

About Corey:

Age: 34

Occupation: Preservation Quality Control

Fitness background: Played a lot of sports growing up, but the main focus was football/baseball

Hobbies: My life is basically family, fitness, and fishing.  Love doing anything with my wife and baby Harper, FISHING, or just being out on the water.  We are currently building a house on the water in Seaford so that is HUGE on our involvement list and will soon enable my favorite hobbies 🙂

Favorite pre/post workout meal: I love food so I can’t really pick a favorite.  I am always snacking on some type of breakfast bar, after OPEN workouts we have made a routine of pizza and beer 🙂

 

What is your spirit animal?

“do what?”

What superpower would you want to possess?

To read my wife’s mind…. No to be able to beat Dave and Brad in workouts 🙂

What is your favorite “Cheat Meal”?

sweet frogs, mcdonalds sundaes, cookies…. Are those meals?

If your life was a TV show, which show would it be like? (or do you wish it were like!):

Any of those good family shows mixed in with a little Wicked Tuna…

What 3 things would you bring with you on a deserted island:

bug spray, a knife, and firestarter.  (if we are talking about naked and afraid status)

What are the Top 3 most “Frequently Used” Emojis on your phone?? (describe them, post them below, or send in a screen shot of that keyboard from your phone!):

 

When did you start Crossfit and why did you choose OP?

I started the last week of December 2018, so coming close to my 1 year.  I chose OP pretty much bc of my wife. She works with Jim so I was around Jim and Josh often at work events.  I’ve always been interested in CF but I was intimidated by it, but talking with them would always get me excited about it. 

What was your first workout/most memorable workout?

I don’t remember my first workout but I remember I had A LOTTTTTT to learn…

What were/are your goals and how has Crossfit and OP helped you accomplish them?

When I came to crossfit, I was there for the fitness part of it, not the competition part of it, which was ridiculous because  I am extremely competitive in everything I do. My goal was just to continue my fitness journey, to get in better shape all around and have fun doing it.  I am now in better shape strength and cardio then I have ever been. I am 10x stronger than when I started CF literally, I struggled to do a pull up, now I can pump out 10+.  I struggled with rope climbs, yesterday I climbed the rope 9 times getting faster I think each time. My first time jumping rope I was DOUBLE JUMPING for a single under!? I am now getting to the point where I think I can complete DU’s in a WOD.  I have enjoyed progressing in each movement, even if it has been small improvements, it’s always a good feeling.

What are your favorite Crossfit movements and why?

It’s easier to tell you my least favorite… wall balls, don’t know why but I strongly dislike them, I would give you some emojis but I’m not on my phone..  I love a workout with some type of clean, or thruster mixed with the rig and some running.

 

What is your proudest Crossfit accomplishment?

I was pretty proud when I won 1st in the obstacle race at GRIT, completing Murph bc of the cause and the OP environment…I’ve been proud of a lot of random WODS or OPEN workouts but I have also been disappointed with myself, but that always makes me want to get better.

 

What’s something memorable you’ve realized or learned while being at OP?

Fitness has become a major part of my life and my families life.  CFOP is like family. We arrange our crazy schedules making sure CFOP is in it. I can’t say enough good things about the coaching, owners, and the community.  I feel OP definitely has an edge over other crossfits bc of the coach’s wealth of knowledge in every aspect of health, fitness, and experience. It’s a good feeling when you look over and you can tell the coach is proud of what you just did or how hard you pushed.  I love it, CFOP fills the competitive void I have had that makes me feel young again. Looking forward to many many years and slowly climbing that Rx leaderboard 🙂 

 

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Athlete of the Month: October’19 https://crossfitop.com/athlete-of-the-month-october19/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month-october19 https://crossfitop.com/athlete-of-the-month-october19/#respond Wed, 02 Oct 2019 11:16:47 +0000 http://crossfitop.com/?p=6736 We are proud to share our October Athlete of the Month; Karen Yevak About Karen: Age: 68 Occupation: Retired Educator Fitness background: High School Sports (Field Hockey, Basketball); weight training and aerobics; yoga Hobbies: Church, travel, spending time with my sister Favorite pre/post workout meal: No real favorite but I like chicken with vegetables and fruit; […]

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We are proud to share our October Athlete of the Month;

Karen Yevak

About Karen:

Age: 68

Occupation: Retired Educator

Fitness background: High School Sports (Field Hockey, Basketball); weight training and aerobics; yoga

Hobbies: Church, travel, spending time with my sister

Favorite pre/post workout meal: No real favorite but I like chicken with vegetables and fruit; salad with chicken, tomatoes, cucumbers, seasonings and apple cider vinegar

When did you start Crossfit and why did you choose OP?

Fall 2016 – I saw a Facebook article about women/men 55+ who were interested in improving health, strength, ect.  So I called for an appointment, visited and decided it might be exactly what I needed.  I had worked with a trainer before but this was more comprehensive and included overall fitness and health.  The plus for me was there being a class meant just for people my age and older.

What was your first workout/most memorable workout?

I don’t remember my first – memorable workouts are the ones where I achieve a PR! For example; being able to deadlift (90lbs, my max) when I had never done it before or actually completing one of Dani’s Challenging workouts!

I would have to say that EVERY workout is memorable

What are your favorite Crossfit movements and why?

  • Love the Functional Fitness workouts!
  • It’s hard to pick out a favorite movement(s), the strength training parts of our workouts are a favorite because I am able to see my improvements week to week, month to month.  I also am beginning to love the Core work such as planks and bridges.  When I think back to when I started, I could barely do a plank on the box.  Now I do planks on the floor like everyone else.  For me, that’s showing actual strength growth!

How has Crossfit and the OP community helped you accomplish your goals?

  • To improve overall health and fitness
  • Weight loss (proud to say I’ve lost 36lbs so far!)
  • To enjoy the workouts while being challenged
  • New Friendships

The OP community is a family that supports and encourages.  Always positive comments and support for the Legends.  They make us feel that there isn’t anything we can’t accomplish.

What is your proudest Crossfit accomplishment?

When I reflect back on my journey and see where I started how far I have come and where I am headed my, Crossfit experiences are endless!  To be chosen for Athlete of the Month for me, is quite an accomplishment  My family is proud of me and they encourage all my endeavors.  Also, to be 68 (almost 69 years old in 2 months!) and working out at Crossfit, a true international “box”, well, I never thought I would be doing something so challenging at this stage of my life!

What’s something memorable you’ve realized or learned while being at OP?

Age is just a number!! Under the best, the correct, the positive leadership of qualified coaches who show their knowledge of overall fitness, the possibilities are endless.  Our trainers (Dani, Trey, Roxy) know each of the Legends so well.  They push us to be the best we can be, they challenge what we think we can do with what they know we can do.  And we are amazed!  At the same time they listen to us and there is always alternative movements or two that we can do.  We love them!

More from Karen:

The Legends are a special group of Athletes and I’m proud to be a part of them.  We invite any of the athletes from the early morning classes to the evening classes to come and check us out, I think you would learn more about who we are and what we can do!  Thank you Dani for highlighting the Legend Athletes in October!

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Athlete of the Month: September’19 https://crossfitop.com/athlete-of-the-month-september19/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month-september19 https://crossfitop.com/athlete-of-the-month-september19/#respond Sun, 01 Sep 2019 15:34:41 +0000 http://crossfitop.com/?p=6716 We are proud to share our September Athlete of the Month; Terrance Bellock About Terrance: Age: 31 Occupation: Account Manager (I sell paper like the folks in “The Office”) Fitness background: Mostly recreational basketball Hobbies:Making memories with the family in new places Favorite pre/post workout meal: Pre: Burnt Turkey Sausage, Eggs and Toast.  Post: Grilled […]

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We are proud to share our September Athlete of the Month;

Terrance Bellock

About Terrance:

Age: 31

Occupation: Account Manager (I sell paper like the folks in “The Office”)

Fitness background: Mostly recreational basketball

Hobbies:Making memories with the family in new places

Favorite pre/post workout meal: Pre: Burnt Turkey Sausage, Eggs and Toast.  Post: Grilled Chicken, Avocados, and White/Jasmine Rice

 

More Fun Facts:

What Superpower would you want to possess?

Teleportation: I love to travel. However, I hate the process to get from point A to B. If I could teleport my family and friends places, life would be amazing.

When did you start Crossfit and why did you choose OP?

I started Crossfit sometime in August 2018. I had recently moved to Newport News from Richmond, VA, and was finding it hard to adjust to life in NN. I ended up joining several gyms in NN, trying to find social clubs/communities that I could relate to and create friendships out of #EpicFail. After some research and hearing friends in Richmond rave about their CrossFit gyms, I decided to give Crossfit a try. In doing so, I visited OP during one of the 9 am WOD’s. Di gave me a quick tour of OP, reviewed some of the perks, and to top it off a few of the members took some time out to greet me and encourage me to join. That did it for me. I knew right there that OP was what I’d been looking for, a family of athletes that would push me to be better.

What was your first workout/most memorable workout?

Hmm, I threw up immediately after a partner WOD recently, it was hilarious.

But my most memorable workout was 19.2 in the Open, which was a 20 min AMRAP that had multiple mini-AMRAP’s. The RX weight was too

heavy, so I scaled the WOD. If I remember correctly, Christy Runey judged me, and she just kept pushing me to do one more rep. Soon, I completed the first 8 min mini AMRAP, then entered my next 4 min AMRAP, then the next 4 min AMRAP, and finally, I was in the last 4 min AMRAP. The whole time I wanted to quit because the hanging knee raises, single-unders and squat cleans were victimizing me, but Christy and Trey made sure I kept pushing. I had no sense of relief but all the motivation in the world to continue when Trey said something to the point of “The pain isn’t going to stop; keep going!” I finished 428 reps out of 430 total reps, within the 20 min AMRAP. I highly do ubt I would’ve gotten that far without the support that I received, it was unreal.

 

What are your favorite Crossfit movements and why?

I love Burpees (Ok, love is a strong word here)! Initially, I hated them. I’d dreaded burpees so much that I’d skipped some of the WOD’s that contained them. I realized that I needed to change my mindset about them, so I did just that. In the last few months, I made a conscious decision to attend every WOD that had burpees and give them my all. Today, I can do as many burpees as needed without being intimidated.

How has Crossfit and the OP community helped you accomplish your goals?

My overall goal is to live a happy and healthy life so I can continue to make memories with family and friends. Working out is a passion of mine and OP provides the outlet that also relieves stress. OP has helped me to become more knowledgeable with nutrition, in specific the concept of Macros. I’ve been able to make smarter decisions on the types of food I eat, how often I eat, and how much to eat (I swear I saw my abs the other morning!). My short term goal is to do four local CF competitions in 2020. Everyone at OP directly helps with that, through mobility tips, pointers on improving various movements, and pushing me in WOD’s when I’m running on fumes.  

What is your proudest Crossfit accomplishment?

There are so many. I guess my proudest accomplishment is just seeing my growth over the last year. Tracking workouts in SugarWOD and taking before and after pictures show the full story. Whether it’s getting a new PR or being able to do a new movement that I couldn’t do before, it’s helping me achieve my goal of living a happy, healthy life. Oh, I can’t forget, winning first place in the GRIT Men’s scaled division with Ron, Collier, and Craig was pretty awesome also #Champions

What’s something memorable you’ve realized or learned while being at OP?

I’ve learned that one of the most impactful and highly contagious things one can do in life is to celebrate the success of other people. I love seeing the PR board filled up at the end of each month, you guys are amazing! #RingTheBell

More from Terrance:

Thank you for welcoming me into the family!

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Are you Kinesiophobic? https://crossfitop.com/are-you-kinesiophobic/?utm_source=rss&utm_medium=rss&utm_campaign=are-you-kinesiophobic https://crossfitop.com/are-you-kinesiophobic/#comments Mon, 12 Aug 2019 15:37:47 +0000 http://crossfitop.com/?p=6708 By Dr. Alan Zedaker, PT, DPT, CFL1   “I’m not going to add any more weight on the bar, I know I’ll get hurt” “I’m not going to try and kip, I know it’ll injure my shoulder” Or “I’m not going to try CrossFit, it’s dangerous”   If you’re reading this you’re probably a CrossFit […]

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By Dr. Alan Zedaker, PT, DPT, CFL1

 

“I’m not going to add any more weight on the bar, I know I’ll get hurt”

“I’m not going to try and kip, I know it’ll injure my shoulder”

Or “I’m not going to try CrossFit, it’s dangerous”

 

If you’re reading this you’re probably a CrossFit Oyster Point member, so the last statement may not apply to you but the first two might (but you’ve probably heard a friend or family member say the 3rd statement). If you’ve said anything like those first two statements, you may be kinesiophobic.

Kinesiophobia is defined as the fear of movement for fear of injury.

Kinesiophobia is a well-studied aspect of the chronic pain population in physical therapy and medicine. As a PT, we often times see many patients who are on a chronic pain management program that includes numerous medications, disabilities and higher ratings of self-reported pain. Kinesiophobia in the chronic pain patient is a well-documented phenomena that frequently limits patient progress and therapy participation. They’re afraid that movement or exercise may make their pain worse. Usually it’s the opposite.

With that being said, kinesiophobia shows up frequently in the general public. Many people who haven’t been that active growing up, have had previous injuries, or start something new are afraid of movement and injury. Is there a portion of the population who you think isn’t kinesiophobic at all?

Children will try almost anything. They’ll jump from scary heights, flip upside down in cart wheels, and swing across monkey bars many feet above the ground. They seem fearless. Kinesiophobia seems to be learned over time from being injured and realizing that ‘yeah, if I fall off a pullup bar it’s going to hurt’. Maybe you’ve seen or heard a horror story of your best friend’s Uncle’s pet llama that tried CrossFit and hurt their rotator cuff. Well I’m here to tell you that CrossFit is a relatively safe and healthy form of exercise.

 

If you’re a part of a CrossFit gym or program that focuses on form, safe progression of skill acquisition and progressive loading you’re in the right place (I like to think that CrossFit Oyster Point excels at this). With that being said, it’s okay to try to PR a lift and see what you’re capable of. It’s okay to go a little heavier in a workout as long as your form is not breaking down significantly. Getting stronger has proven to decrease diabetes risk (by improving insulin sensitivity), improve bone density, lower blood pressure, improve metabolism, improve sleep, decrease chronic pain, and probably many other amazing body composition changes. It’s also okay to try a new gymnastics progression. It’s also okay (although not likely) if you happen to get injured. Life isn’t over. It’s not ideal, but advancements in medical treatment, rehab and recovery means we probably won’t just amputate your limb like the civil war days.

The overall logic here is simple: We avoid things we think will hurt…and exercise can hurt even when it doesn’t lead to injury. If you’re a new exerciser, it may be difficult to distinguish between the regular discomfort of a workout and something more serious. Some muscle soreness is normal, some joint stiffness can be normal. Swelling and discoloration is not normal. But, if you’re stressed about your workout, you’re more likely to experience increased muscle tension and mental distraction, which can make you more prone to injury! Relax, have fun, and try something new and challenging. You may surprise yourself with what you’re capable of! I believe (as well as my good friend Socrates) that not progressing and not trying something new is a worse alternative.

 

REFERENCES

Buist I, Bredeweg SW, Bessem B, van Mechelen W, Lemmink KA, Diercks RL. Incidence and risk factors of running-related injuries during preparation for a 4-mile recreational running event. Br J Sports Med. 2010 Jun;44(8):598-604

Calhoon G, Fry A. Injury rates and profiles in elite competitive weightlifters. Journal of Athletic Training, 1999;34(3):232-238.

Hak PT, Hodzovic E, Hickey B. The nature and prevalence of injury during crossfit training. J Strength Cond Res., 2013:Published Ahead of Print.

Kerr HA, Curtis C, Micheli LJ, Kocher MS, Zurakowski D, Kemp SPT, Brooks JHM. Collegiate rugby union injury patterns in New England: a prospective cohort study. Br J Sports Med 2008;42:595–603

Kolt GS, Kirkby, RJ. Epidemiology of injury in elite and sub-elite female gymnasts: comparison of retrospective and prospective findings. British Journal of Sports Medicine, 1999;33:312-318 Parkkari J, Kannus P, Natri A, et al. Active living and injury risk. Int J Sports Med. 2004;25:209-216.

Raske A, Norlin R. Injury incidence and prevalence among elite weight and powerlifters. American Journal of Sports Medicine, 2002;30(2):248-256.

Weisenthal BM, Beck C., Maloney MD, DeHaven KE, Giordano BD. Injury rate and patterns among crossfit athletes. The Orthopaedic Journal of Sports Medicine, 2014;2(4).

https://www.thecut.com/article/when-the-fear-of-getting-hurt-keeps-you-from-exercising.html

 

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Athlete of the Month: August https://crossfitop.com/athlete-of-the-month-august-2/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month-august-2 https://crossfitop.com/athlete-of-the-month-august-2/#respond Thu, 01 Aug 2019 08:00:22 +0000 http://crossfitop.com/?p=6659 We are proud to share our August Athlete of the Month; Amy Ryan! About Amy: Age: 27 Occupation: Fundraiser for Riverside Foundation Fitness background: Cross country and Track in high school and started weight lifting after grad school. Hobbies: I enjoy spending time with my Husband, family, friends, and two dogs. 🙂  Activity-wise, Chris and […]

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We are proud to share our August Athlete of the Month;

Amy Ryan!

About Amy:

Age: 27

Occupation: Fundraiser for Riverside Foundation

Fitness background: Cross country and Track in high school and started weight lifting after grad school.

Hobbies: I enjoy spending time with my Husband, family, friends, and two dogs. 🙂  Activity-wise, Chris and I love going to wineries, biking, and scuba-diving together. Separately, I love doing home improvement projects, and building and fixing things with my parents. My weirdest extracurricular activity is probably doing leather working. This is something my Dad was super into so he passed that down to me.

Favorite pre/post workout meal: When I’m not on a meal plan, avocado toast. 🙂

 

More Fun Facts:

What’s your favorite Cheat Meal?

Indian food – I would eat it all day every day if I could 🙂

 

What 3 things would you bring with you to a deserted island?

My husband and my 2 dogs. We are pretty resourceful so I’m sure we would figure out the rest when we got there.

What are the Top 3 most “Frequently Used” Emojis on your phone??

When did you start Crossfit and why did you choose OP?

I started crossfit in the middle of October 2018. Bomba taught (or still teaches?) classes at Warwick High School and she invited the teachers to try a class at OP. My best friend Emily went to one and invited me to come along. After attending one class, I was just so impressed with every single person I met. They were all incredibly welcoming and encouraging, Bomba in particular. This class was the first time she’d ever met me but she made me feel like she was my BIGGEST fan. And I thought if I could be around a gym full of people like this there’s no way I could fail. So a few weeks later I convinced my husband we needed to switch gyms.

What was your first workout/most memorable workout?

Gosh, most of the bad ones I really try to block out. Haha. One terrible one lately was one with really heavy deadlifts for a good number of reps. Deadlifts are not my favorite lift and I knew that RX would be a heavy weight for me but thought I could do it. After one round of 10 or 15 I realized everyone was an entire round ahead of me. Anyway, long story short it took me FOREVER. I dropped 10 pounds. It was still awful. But it’s fine. I got through it and did my best. Those are actually some of my favorites to look back on though because you have to just embrace the suck and get it done and I think that’s when you grow the most.

How has Crossfit and the OP community helped you accomplish your goals?

My crossfit goals are pretty simple. I’d like to be able to RX every workout but that means learning and perfecting more movements then I’d like to think about. Seriously, I tried to list them out one day and got overwhelmed and stopped. 🙂 I’ll get there though.

My life goals are just to live a good life and make a positive impact on this world. The first one is very easy to connect to OP. Part of living a good life is being happy and healthy. I’ve been able to lose over 7% of body fat since coming to OP and I’ve learned so much about how hard I can push myself and how strong I can be. I’ve never been happier and I was pretty happy before so that says a lot about just how great this community is.
Second goal is to make a positive influence on this world – this might seem dramatic, but we have a lot of negativity in our world so I try every day to do something that will make a positive impact on someone. Sometimes that’s as simple as being the first to welcome a new member or encourage someone who is exhausted during a workout. The OP community is so supportive I feel like I am a more positive person when I walk out of the gym so I try to spread that to strangers I meet, my coworkers, or whoever I come in contact with.

What are your favorite Crossfit movements and why?

I love any heavy barbell movement (minus deadlifts 🙂 ) but cleans are my favorite. The first time I tried to do a clean at my last gym I just could not get the movement down. After about a half hour of trying I went home and watched 1000000 videos on how to do a proper clean. After work I went back to the gym and worked on it for another hour or so and finally got it. So now every time I do cleans I remember that experience and how proud I was when I finally mastered the movement.

What is your proudest Crossfit accomplishment?

The other day I did a SHSPU on a few plates, because anything with overhead strength or gymnastics is not a strength for me so those three inches were a really big deal. I also broke into the 200s on squats last week – that’s been a goal for awhile. And I feel like im relatively close to a strict pull up which is super exciting. So all of that to say, this community makes you feel so great about yourself every day that really small improvements can feel like a huge accomplishment and that’s a pretty cool thing to be a part of.

What’s something memorable you’ve realized or learned while being at OP?

  1. 1. Coach Bomba – I have to say I miss Mondays more than I should because of my husband’s late hockey games on Sunday nights but Bomba is really the reason I started coming to OP so that means a lot! I remember after a really rough workout Bomba asked me to do a Grit workout she was trying with 3 other people. I knew I was tired but it was a team workout and everyone had to be synchronized. This is the day I learned how great (or awful) team workouts can be, you push yourself harder than usual because you don’t want to let down your partner or be the one who screws everything up!
  2. Coach Roxy – Coach Roxy is super great at coaching progressions and foundational movements. She has stayed after class several times with me to work on my kip swing and strict pull-up. She has taught me patience with myself. These movements take time and if you don’t learn them the right way it’s harder to unlearn the bad habits. So during the times I’ve wanted to skip steps A – D to get to F she grounds me and reminds me of that.
  3. Coach Alan – Very early on at my time at OP but we were doing a workout that involved a run, double unders, and something on the barbell. I was
  4. behind and realized I didn’t remember where we were supposed to run to and it was super dark outside. I probably panicked more than I should have so Alan just ran with me to make sure I knew where I was going. I think that was a huge reminder that this place was not like other gyms I’d been to before. These coaches care so much about you as a person and as an athlete. Alan’s coaching also finally helped me get correct form on a snatch a few weeks ago so I’m grateful for all that he does for us.
  5. Coach Courtney – Courtney has had our class twice for rope climbs. The first time did not go so well but this past week I was finally able to create the muscle memory to get the footing correct on these. So I owe that to her coaching and hopefully very soon I’ll be able to get my first rope climb. In a few short weeks, Courtney has taught me so much about the OP community. She treats everyone like her oldest friend. She makes people feel so comfortable around her and in the classes, whether they’ve been here for 5 years or if this is their first class. We are all so grateful to have her in our corner.

Anything else you’d like to share?

Just that I am so grateful to be a part of this community every single day. I’m grateful for the people I workout with and the coaches who do such a wonderful job.

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