CrossFit Oyster Point https://crossfitop.com Progress is Possible! Mon, 25 May 2020 11:09:59 +0000 en-US hourly 1 https://wordpress.org/?v=5.4.1 Channeling Our Inner Warrior with Hero WODs https://crossfitop.com/channeling-out-inner-warrior-with-hero-wods/?utm_source=rss&utm_medium=rss&utm_campaign=channeling-out-inner-warrior-with-hero-wods https://crossfitop.com/channeling-out-inner-warrior-with-hero-wods/#respond Mon, 25 May 2020 11:09:12 +0000 http://crossfitop.com/?p=7100 CrossFit boxes around the world will partake in the first Hero WOD ever created, Memorial Day “Murph”.  Murph gives the CrossFit community a chance to honor Lt Michael Murphy, a Navy SEAL who lost his life in Afghanistan on June 28, 2005. All of CrossFit’s Hero WODs are dedicated to honoring those who have paid […]

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CrossFit boxes around the world will partake in the first Hero WOD ever created, Memorial Day “Murph”.  Murph gives the CrossFit community a chance to honor Lt Michael Murphy, a Navy SEAL who lost his life in Afghanistan on June 28, 2005.

All of CrossFit’s Hero WODs are dedicated to honoring those who have paid the ultimate sacrifice.  You might also note that quite a few Hero WODs are dedicated to military special operations members.  I’d like to take this chance to share my experience working with the Air Force’s rescue community, which is a group that falls under Air Force Special Operations Command.

I had the distinct honor to work with the 31st Rescue Squadron from 2015-2016 while I was stationed at Kadena Air Force Base in Okinawa, Japan.  The 31st is part of the Guardian Angel Weapon System, which includes pararescuemen (often referred to as “PJs”), Combat Rescue Officers (CRO), and Survive, Evade, Resist, Escape specialists (SERE).  Their primary line of work is to conduct Personnel Recovery across a broad spectrum of military operations….in essence, they are the Air Force’s front line to rescuing downed personnel behind enemy lines.

Their mission sets include:

1) Preparing personnel who may become isolated or missing while participating in U.S. government sanctioned military activities (or missions in uncertain or hostile environments)

2) Conducting recovery operations during peacetime and war

3) Leading reintegration operations after a recovery

The Guardian Angel Weapon System is unique in that the members are the heart and soul of a non-aircraft, equipment-based, human weapon system.  They are incredibly talented at what they do and truly one-of-a-kind.  Their motto, “These things we do…that others may live” is a true testament to their character.

So by now you’re probably wondering why I’m educating you on these warriors.  During my time working with them, I was privileged to be their primary intelligence support.  I assisted them with developing training plans, and ensuring they had the correct intelligence at the right time in order to execute their missions.  In my time working with them, I discovered they shared many character traits that explained why they are so good at such a dangerous and tough, but honorable job.  I think many of their best qualities can be applied to how you tackle your workouts in the gym.

Mentality

It takes an incredible amount of mental fortitude and maturity for these individuals, at the ages of 18-20 upon entrance into the military, to make the decision of becoming a PJ, CRO or SERE specialist.  Understanding that their line of work will bring them within striking distance of the enemy to save another human’s life is a large undertaking.  Additionally, they have the mentality to be prepared for anything.  At a moment’s notice in a deployed environment, they can be called upon to have a plan of action in place to execute a rescue/recovery mission within minutes of notification.

In the gym, you could apply the same mentality.  Come in with a positive attitude to tackle your WODs.  Be flexible when it comes to workouts that intimidate or scare you.  Be coachable when it comes to new movements, exercises or WODs.  Understand that every day you come in the gym, you are learning and growing from each workout you do.

Discipline & Sacrifice

To be a PJ, CRO, or SERE specialist, it takes dedication and discipline.  They must pass a physical fitness test with standards significantly higher than the rest of the military career fields (https://www.thebalancecareers.com/past-test-requirements-3331760).  They also undergo over 1.5 years of training, earning certifications in parachuting, combat diving, combat medic, and recovery specialist, among others.  Finally, after all of that, they are required to maintain all of these capabilities throughout their career.

I think it is pretty obvious that these individuals are willing to sacrifice.  Most specifically, they are willing to sacrifice everything to help others in need.

Coming to the gym every day requires discipline.  Learning new skills requires discipline.  You want to get a muscle up?  You’ve got to dedicate the time and practice to it.  You want to improve your Olympic lifting skills?  You’ve got to be willing to learn how to improve.  You want to lose weight?  You’ve got to come up with a plan to eat well.  It all requires discipline.  If you’re not willing to be disciplined and put in the hard work, do not expect to reach your goals.

Coming to the gym every day requires sacrifice too.  The time you spend in the gym may mean you’re sacrificing time you could be spending with your family, studying, watching tv, etc.  But if the gym is something you value, and you become a better person because of what you gain at the gym, it becomes less of a sacrifice and more of a priority to fit into your daily schedule.

Fast, Efficient, & Smart

Rescue and recovery missions require fast, efficient, and smart plans of action.  Some of the considerations rescue personnel keep in mind when they get the emergency call that someone is in need are:

  • What is the threat environment like?
  • Are there enemies in the area? Are they near the downed personnel?
  • What was the cause of the downed personnel?
  • Do we know what condition the downed personnel is/are in?
  • What is the fastest route of approach?
  • How are we going to infil to get to the survivor?
  • Where is the nearest friendly hospital if we cannot get them back to base?

These help rescue teams come up with the fastest, most efficient and smart way to recover personnel.  After all, many of their missions are time-dominant depending on the condition of the survivor(s)…their lives are in rescue team hands.

In the gym, you can apply these techniques to your workouts.  While many workouts are measured by time, and it’s nice to complete them as fast as possible, do not neglect efficiency and knowledge as well.  Think “slow is smooth, smooth is fast.”  In order to apply these techniques, you may ask yourself questions like:

  • What is the most efficient bar path for a snatch? Is it fast?  Is it safe?
  • Where should I set up my equipment to be most efficient?
  • Is stepping up to a box or jumping up to a box faster? More efficient?
  • Can I maintain the fastest, most efficient techniques over time? Are they within my work capacity?

 

So, as you take a look at your workouts and your “relationship” with the gym, keep some of these techniques in mind.  Through a strong mentality, discipline & sacrifice, and fast/efficient/smart techniques, you can be successful in the gym.

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What to Expect at Our Outdoor Workouts https://crossfitop.com/what-to-expect-at-our-outdoor-workouts/?utm_source=rss&utm_medium=rss&utm_campaign=what-to-expect-at-our-outdoor-workouts https://crossfitop.com/what-to-expect-at-our-outdoor-workouts/#respond Fri, 15 May 2020 14:25:45 +0000 http://crossfitop.com/?p=7096 Check out this video to see how our outdoor workouts will be running!  We will be following all executive protocol guidelines including Class size limited to 10 people (all members must pre-register for their class time at our Scheduling link) Members will be set up 10′ apart for the entirety of the workout Our coaching […]

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Check out this video to see how our outdoor workouts will be running!  We will be following all executive protocol guidelines including

  • Class size limited to 10 people (all members must pre-register for their class time at our Scheduling link)
  • Members will be set up 10′ apart for the entirety of the workout
  • Our coaching staff will be wearing masks, we recommend the same for our members
  • All equipment will be thoroughly cleaned before and after each use

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Reintroducing the Gym to Your Workouts https://crossfitop.com/reintroducing-the-gym-to-your-workouts/?utm_source=rss&utm_medium=rss&utm_campaign=reintroducing-the-gym-to-your-workouts https://crossfitop.com/reintroducing-the-gym-to-your-workouts/#respond Mon, 11 May 2020 13:52:32 +0000 http://crossfitop.com/?p=7079 If you’ve been away from the gym for 6-weeks due to Quarantine & Social-Distancing or 6-months or more because of any other reason, right now is a great time for anyone to reintroduce the gym into their workout routine! The National Strength & Conditioning Association has released guidelines and recommendations for how to get back […]

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If you’ve been away from the gym for 6-weeks due to Quarantine & Social-Distancing or 6-months or more because of any other reason, right now is a great time for anyone to reintroduce the gym into their workout routine!

The National Strength & Conditioning Association has released guidelines and recommendations for how to get back to training after a period of inactivity.  It is important to get back into (or start!) a training routine slowly and intentionally in order to avoid injury or burn out and promote positive progress for the long run!

At CrossFit OP, we will be taking very specific measures to make sure everyone gets started with their best foot forward.  Then, training will slowly ramp up as appropriate to keep you progressing and improving.

Our programming will be adjusted since everyone is starting back from minimal (or modified) activity.  That makes right now a great time for anyone to start their fitness journey with us too. We open on Saturday, May 16th! (stay tuned for specific details to come)

Here are some things that our coaches will be keeping an eye on that you should be aware of too as you get back into the gym, as specified from the NSCA:

 

  • Per the standards outlined by our Governor, there is a 10-person limit to all gatherings.
    For us, that means very individualized attention to each member that attends our classes! Even from 10′ apart (another guideline) our coaches will be able to ensure you are moving with good form for the best safety and movement quality.
  • Workouts will have many more options for modifying movements, repetitions and time-frames.
    Many people will be advised to follow these modifications, making them really great beginner workouts (or a refreshing start with perfect movement quality for more experienced members!)
  • We will be taking members through long, comprehensive warm-ups.
    This will reduce any risk of injury, address mobility issues and reemphasize the importance of perfect form and range of motion.
  • After the first few workouts back, the likelihood of feeling “DOMS” (delayed-onset muscle soreness) is much higher! 
    Everyone will be feeling like a beginner again with their soreness from getting back to higher intensity and longer workout sessions.  But with consistent attendance to classes, your body will adapt once again and be able to handle more and more!
  • Lastly, all classes will run for about 45 minutes.
    This allows us to thoroughly clean between class times. Plus, if you’re getting back into your workout routine (or starting one for the very first time!) it will be much more manageable to go for a shorter duration.

Our goal as coaches at CFOP is to keep you safe, healthy and help you become the fittest and healthiest version you can possibly be!!

We understand the excitement of getting back together with your fellow-members and the surge of motivation (which has likely been severely lacking) that comes with getting into your happy-place with your hands on new equipment.

However, it is in your best interest to reintroduce these workouts slowly!  Even if you feel you’ve stayed pretty consistent and dedicated with the virtual group classes and at-home custom coaching, the intensity and volume of group classes is just different.

Instead of heading into your first few classes at 100%…then getting extremely sore and missing a few days or worse, injured and missing a few weeks…start out gradually at 70% speed and effort with weights that feel relatively easy.  Then, advance to a more moderate-feeling workout at 80% and continue to slowly ramp back up!

Most importantly, just listen to your coaches.

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The #1 Thing NOT To Do When You Go Back To The Gym https://crossfitop.com/what-not-to-do/?utm_source=rss&utm_medium=rss&utm_campaign=what-not-to-do https://crossfitop.com/what-not-to-do/#respond Fri, 08 May 2020 08:26:46 +0000 http://crossfitop.com/?p=7061 The post The #1 Thing NOT To Do When You Go Back To The Gym appeared first on CrossFit Oyster Point.

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For the sake of your continued progress…in fitness, health, strength, and mindset…the #1 thing NOT to do when you get back into the gym…

 

IS MAKE COMMENTS ABOUT YOUR BODY…OR ANYONE ELSE’S BODY.

 

Don’t call yourself fat.  Don’t point out how heavy you feel on the pull up bar.  Don’t complain about your clothes fitting tighter.

 

Don’t tell someone they look like quarantine didn’t even affect them.  Don’t say you wish you looked like them after quarantine.

 

Okay?

 

 

We are ALL feeling the same way right now… no one is feeling all that fit, healthy, active or happy with their current routine.  And you know what, we shouldn’t.  It’s impossible to feel consistent and healthy when we don’t have a “normal” routine to stick to.  We’ve all eaten a little more, drank some extra beverages, snacked more, stayed up later, slept in later, watched more Netflix and maybe even moved less.  And that is okay.  We survived a pandemic, guys…what more can you ask of your body?!

 

So now, as gyms are getting ready to open back up, if you’re putting your energy towards beating yourself up about “losing progress”, stressing about your body shape, weight or size, and envying other people (whose stories you do not know), you are missing out on huge opportunities to make positive progress when we are back in control of our lifestyle and routine.

 

 

Sure, we haven’t been perfect, we’ve eaten a little more and maybe moved less but ultimately you need to find it in yourself to forgive yourself and be patient and flexible and grateful for everything you’re going through right now.  THAT is what will make the biggest difference in your progress towards your goals.

 

So, I challenge you…

 

Be SO KIND to yourself that it hurts.  We are all working on this right now, it’s a hard time frame…no one is loving the habits they’ve gotten into, no one is feeling successful or consistent or fit or healthy.  We’re all in the same boat…so instead of adding hurtful, negative thoughts to the (extensive) life-stressors-list right now, love on yourself a little by thinking positively, show yourself some appreciation with things that make you happy! (While yes, junk foods might make you happy and might be the thing that helps you mentally relax, find other avenues to help yourself feel good that are not food related too!)

 

I want you to just do your best.

 

Do your best to control how you talk to yourself and love yourself….fuel and nourish your body and keep moving it as best as you can in these circumstances until we can get back into the gym. You’ve actually probably been doing more moving now than when you were feeling constantly busy and stuck sitting in the office or in traffic.

If you feel like you have been staying active, doing workouts and eating relatively well yet you still have gained weight / your pants don’t fit right, stress will make your body retain water and make you feel bloated, those hormones will make you “puffier”, and honestly, you may have stored a little extra body fat because if we were feeling panicked about the end of the world, it’s our body’s internal job to keep us living and body fat is the way to do it!

 

I know it isn’t fun not loving the body you’re in, but that’s also up to you!  You don’t need to wait for it to look a certain way to love it.  You can appreciate and love it now and continue treating it well with exercise and nourishing meals and just simply doing your best.

Don’t make excuses, don’t be a victim to your circumstances, but don’t be so hard on yourself that it stalls your progress when you are able to get in control of your habits and lifestyle again.

 

And whatever you do, do not let me hear you making comments about your body when we get back into the gym.  Appreciate it, love it, and get fit.

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Athlete of the Month: May’20 https://crossfitop.com/athlete-of-the-month-may20/?utm_source=rss&utm_medium=rss&utm_campaign=athlete-of-the-month-may20 https://crossfitop.com/athlete-of-the-month-may20/#respond Wed, 06 May 2020 21:19:34 +0000 http://crossfitop.com/?p=7060 We are proud to share our May Athlete of the Month; Matt Leffler! About Matt: Age: 47 Occupation: Commercial Real Estate Broker Fitness background: Mountain Biking, Taekwondo Hobbies: anything outside Favorite pre/post workout: anything I have at the time What 3 Things would you bring with you to a deserted island? pocket knife, piece of string and […]

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

Matt Leffler!

About Matt:

Age: 47

Occupation: Commercial Real Estate Broker

Fitness background: Mountain Biking, Taekwondo

Hobbies: anything outside

Favorite pre/post workout: anything I have at the time

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

pocket knife, piece of string and a tooth pick.

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

June 2019 I started.  I choose OP because you had a shower and I liked the music playing.  Also Dani and Trey were nice to me.

What was your first workout/most memorable workout?

I can’t remember the first one, the 12 Days of Christmas came to mind.  I was crushed after that one

 

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

I wanted to go fast on my Mountain Bike.  Check, got that.  Now I want to do handstand push-ups 

What are your favorite Crossfit movements and why?

Wallballs.  It is a love hate relationship, I know it is making me strong

What is your proudest Crossfit accomplishment?

Chest to bars at the grit festival 

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

This CrossFit thing is fun and OP is an incredible community.  I am grateful to be a part!grateful for all of the care and attention that all of the coaches give, it gives me the confidence to go further. 

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Kids vs. Vegetables…We’re Here to Help. https://crossfitop.com/kids-vs-vegetables/?utm_source=rss&utm_medium=rss&utm_campaign=kids-vs-vegetables https://crossfitop.com/kids-vs-vegetables/#respond Wed, 06 May 2020 13:35:00 +0000 http://crossfitop.com/?p=7055 Quarantine times can be hard as we try to make healthier choices, especially when it comes to our children’s eating habits. What is one of the biggest challenges? Getting them to eat more vegetables! With fewer options to eat out and ideas running low on home cooked meals, incorporating vegetables into meals is becoming a […]

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Quarantine times can be hard as we try to make healthier choices, especially when it comes to our children’s eating habits. What is one of the biggest challenges? Getting them to eat more vegetables!

With fewer options to eat out and ideas running low on home cooked meals, incorporating vegetables into meals is becoming a bigger challenge. We’ve always been taught that variety is good, but at a young age, our taste buds aren’t as developed so a diverse veggie preference isn’t a reality for most children.

So, now we pose the question: How do we get our children to eat more vegetables without dinner time turning into a war zone of arguments and tantrums?

First, we need to change our own approach on the matter. The goal is to “help” children eat more vegetables, not “make” them. It is fundamental psychology that humans do not like to be told what to do. Three things happen: they stop listening, they refuse to comply, and they are quick to lose their tempers. So, instead of trying to “make” kids eat more vegetables, we need to “help” them. As their mentors, we are responsible for guiding them in the right direction and inspire them to learn and try new things.

Here are a few steps to take:

1. Practice the behavior you want to see.

Choose to go for the vegetables before other food groups, eat slowly, don’t eat in front of the TV, take time to cook your food, and stop eating when you are satisfied, not when you’re full.

2. Do your part and trust them to do theirs.

As the parent, make the decisions as far as what food will be brought into the house. Provide a variety of choices for the children to choose from for dinner. Allow them to have some say to help them feel like their voice is being heard.

3. Remain neutral.

It is tough to please them every single time when it comes to vegetables; therefore, it is important to ask thought provoking questions on taste and what they perceive. Help them voice their opinions when something tastes particularly good, and encourage them to explain why certain vegetables do not taste quite right. It goes without saying that you do not need to immediately remake dinner to their liking but reinforce their communication skills by acknowledging that their concerns have been heard for future reference.

4. Ask for their help.

Children like to feel like they are making a difference and their help is appreciated. A few things you can do to help include:

  • making the grocery list (reasonable choices)
  • picking out fruits and vegetables at the store
  • help prep/cook the food

 

Now, take some time to practice these tricks and tips. Observe what you see as a positive response from the kids and take note of it. Over time, they will learn to make healthier choices and start to develop key habits

 

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What’s the Deal with Nutrition Tracking? https://crossfitop.com/whats-the-deal-with-nutrition-tracking/?utm_source=rss&utm_medium=rss&utm_campaign=whats-the-deal-with-nutrition-tracking https://crossfitop.com/whats-the-deal-with-nutrition-tracking/#respond Wed, 29 Apr 2020 08:00:51 +0000 http://crossfitop.com/?p=6984 You track your payroll…Your workouts…Your mileage… Why not track…Your Nutrition Habits! When it comes to hitting your goals, keeping track of what you do every day is important! Whether it’s a task-list you can check-off throughout the day or a record of the weights you lift at the gym so you know how to continually […]

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You track your payroll…Your workouts…Your mileage…

Why not track…Your Nutrition Habits!

When it comes to hitting your goals, keeping track of what you do every day is important!

Whether it’s a task-list you can check-off throughout the day or a record of the weights you lift at the gym so you know how to continually progress…to be the most productive, you need to write down what you’re doing!
And, the same rule applies with what you are eating.  Especially now that majority of us are at home, take this opportunity to overhaul your nutrition habits and create new, healthy routines.  Invest in a food scale to make measuring as easy as possible and take advantage of a bit more free time to finally start tracking your meals!

Tracking your nutrition will help you…

  • Keep accountable to WHAT you are putting into your body
  • Keep accountable to HOW MUCH you are putting into your body
  • Become aware of what your day-to-day meals look like and figure out if they align with your goals
  • Figure out if what you are eating has you feeling great or feeling poorly!
Tracking your meals doesn’t need to be a forever habit, but recording what and how much you eat for even 1 week can be really eye-opening and help you create better goals, improve more measurably and take a front-seat to how you treat your body!

How to get started with tracking your foods:

  • Download a food-tracking app (like myfitnesspal, MyMacros+, or Cronometer)
  • Explore the app. Play around with searching and finding the foods you’re eating, discover the barcode scanners for quick, easy logging, check out the recipe guides and logs to custom input your favorites.
  • Take a few days to try tracking. Don’t expect perfection on Day 1 or quit if you don’t get it immediately…you will not log everything the first day, you’ll forget, get frustrated you can’t find something quickly, feel clueless how to even log a certain food item…that is fine. You’ll learn as you go and each little bit helps make a difference.
  • Track and plan a day ahead: click forward to the next day in the app and input foods you plan to eat on that day. With the majority of your meals and snacks in place, see where your calorie total is and how many grams of protein, carbohydrates and fats you have planned out. Then if something seems too high or too low, make any adjustments by adding in or removing anything as needed!
  • Knowing what your calories and macronutrients should be exactly takes some science and an experienced eye to make sure you are getting it right, so don’t stress at first on WHAT those numbers are. just log. Notice how you feel during and after each day following certain meals and specific foods, then adjust accordingly to repeat the type of days that have you feeling great!

 

If you want more personalized help, get in touch with our in-house Nutrition Coach, click here to learn more.

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Recipe: Salmon Cakes https://crossfitop.com/recipe-salmon-cakes/?utm_source=rss&utm_medium=rss&utm_campaign=recipe-salmon-cakes https://crossfitop.com/recipe-salmon-cakes/#respond Mon, 27 Apr 2020 13:36:17 +0000 http://crossfitop.com/?p=6985 This weekend, I got to repeat a delicious, favorite recipe of ours, Salmon Cakes!  They are easy to make and a fun variety to our weekly go-to meals.  Especially with summer coming up, this dish will take you right to that favorite beach-front restaurant! Honestly, forgive me all of the Ocean-side locals, I’m not a […]

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This weekend, I got to repeat a delicious, favorite recipe of ours, Salmon Cakes!  They are easy to make and a fun variety to our weekly go-to meals.  Especially with summer coming up, this dish will take you right to that favorite beach-front restaurant!

Honestly, forgive me all of the Ocean-side locals, I’m not a huge fan of seafood. But I know it has so many healthy benefits like;

  • It’s really high in protein and pretty low in fat (of course some fatty meats are totally healthy and have their place in your diet, but a variety protein types is important!)
  • It is high in Omega-3 Fatty Acids (most fatty meats are higher in Omega-6’s, that’s why variety is important – so that you get all of the essential nutrients and fatty acids your body needs in balance!)
  • It is high in vitamins and minerals, like zinc, iodine, potassium, phosphorus and many of the B Vitamins, Vitamin D and Vitamin A.

So, I do try to incorporate some fish into my diet which means I need some delicious recipes to make it the most appetizing as possible!

Salmon Cakes are not only high in protein but can easily be a secret-veggie-transportation too :). I love encouraging people to get as many vegetables into their diet as possible so being able to sneak some in and not even know they’re in there is always a win!

This recipe will make 10 Cakes/Patties and each Cake is 130 calories from 10g of protein, 7g of carbs and 5g of fat!

A common trend with my favorite recipes is everything goes into one bowl or pan at once 🙂

INGREDIENTS:

  • 1lb of Salmon (**Choose “Wild Caught”, not farm raised!)
  • 1 cup of Panko Bread Crumbs
  • 1/4c diced onions
  • 1/2c Shredded Zucchini (use a cheese-shredder to shred right into the bowl)
  • 3T of Mayo (choose an olive oil or avocado oil based mayo if you can!)
  • 2 large eggs
  • 1-2T Worcheshire Sauce
  • 1tsp Dill (fresh or dried!)
  • 1tsp Dried Parsley (or 1/4cup fresh parsley!)
  • Salt & Pepper to taste

You can also add in any other diced or shredded veggies too, like red peppers, carrots, riced cauliflower (patted dry), or shredded greens.

DIRECTIONS

  • First, bake the salmon. (aluminum foil over a baking pan, place salmon skin-side down, drip some olive oil over top and sprinkle with salt and pepper, 350 in the oven for 10ish minutes until it flakes easily with a fork)
  • Once salmon has cooled, remove the bottom skin layer and place into a large bowl.
  • Then, add in all other ingredients.
  • Using your hands, mix everything together until it’s well combined, the texture should be somewhat dry so patties can stick together.
  • If mixture does not hold together well, you may need to add some more Bread Crumbs.
  • Scoop up some of the mixture and create a patty about 3″ circumference and 1/2″ thick.
  • You have 2 options to cook these now, either back in the 350 oven for 10-15 minutes on an oiled pan or (my favorite) on a pre-heated and oiled iron skillet over medium heat, cook until bottom is browned, flip to cook other side.

Our favorite ways to enjoy these include:

Topped with a ranch/sriracha combo (as always, read the label on your ranch bottle to avoid canola/soy oil, look for avocado-oil based products )

On a “lettuce wrap” using Romaine or Iceburg Lettuce

On top of Dave’s Killer Bread, toasted and smeared with the ranch/sriracha combo

Over rice with a homemade tartar sauce

If you find another delicious combination, let me know!

*food photos do not belong to me, we ate ours too quickly for photo proof 🙂

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Building your Mental Health Muscle https://crossfitop.com/building-your-mental-health-muscle/?utm_source=rss&utm_medium=rss&utm_campaign=building-your-mental-health-muscle https://crossfitop.com/building-your-mental-health-muscle/#respond Wed, 22 Apr 2020 08:16:51 +0000 http://crossfitop.com/?p=6974 Mental Health disorders (like anxiety, OCD, PTSD and depression) are prevalent in many different forms among all types of communities, however, CrossFit is helping to reduce the symptoms and impacts of these conditions with every single workout. Especially in such a challenging time right now between social isolation, so many unknowns, added stress from pay […]

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Mental Health disorders (like anxiety, OCD, PTSD and depression) are prevalent in many different forms among all types of communities, however, CrossFit is helping to reduce the symptoms and impacts of these conditions with every single workout.

Especially in such a challenging time right now between social isolation, so many unknowns, added stress from pay cuts or job freezes and of course, the risk of illness, many are struggling with their anxieties and Mental Health.

It is completely understandable to feel that way right now, but the good news is your mental health does not need to limit or define you in these times (or ever) and you are also not limited to only medication to help you cope,

research has proven that exercise can be just as beneficial as taking pills.

 

 

“In one study, researchers found that those who got regular vigorous exercise were 25 percent less likely to develop depression or an anxiety disorder over the next five years.”
From <https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety>

“The improvement in brain function makes you feel better. “In people who are depressed, neuroscientists have noticed that the hippocampus in the brain—the region that helps regulate mood—is smaller. Exercise supports nerve cell growth in the hippocampus, improving nerve cell connections, which helps relieve depression,”
From <https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression>

Not only does CrossFit help you get a boost to your endorphins to physically help improve mental health, but research has shown how beneficial group exercise is on decreasing stress, anxiety and depression!

Right now, this can include our Virtual Group Classes, joining our community online for live-video workouts and getting the chance to receive coaching on your movements as well as connect with others.

“Group exercise participants showed significant improvements in all three quality of life measures: mental (12.6 percent), physical (24.8 percent) and emotional (26 percent).”
From <https://www.sciencedaily.com/releases/2017/10/171030092917.htm

A recent article in Men’s Health featuring CrossFit’s Founder, Greg Glassman, also mentioned

“Nearly half of Americans report feeling lonely, according to research from Cigna. Scientists at Brigham Young discovered that lonely people were 26 percent more likely to die across seven years, making social isolation as bad for you as obesity…

…Now picture a CrossFit box [or Online Group Class]…A group of 10, 15, up to 50 people exercise together. They encourage each other through the same workout, personal bests are posted on a whiteboard, no earbuds in or cell phones out.

“CrossFit moved strength training from an isolated experience to a communal one,” says Casper ter Kuile, a researcher at the Harvard Divinity School who has studied CrossFit.”
Read more: From <https://www.menshealth.com/health/a23663806/greg-glassman-crossfit-health/>

You can also read more about the positive impacts of CrossFit classes on mental health in this article written for the CrossFit Journal, she wrote,

Depressed, constantly anxious, overwhelmed, irritated and unable to relax or enjoy anything, I made the decision to go to an on-ramp class at a local CrossFit box.

To be honest, my goal when walking into that first class on July 4, 2014, was to make it through without crying and without letting on that something was wrong. After I clumsily tried to learn new skills, used a barbell for the first time and did an extremely modified WOD designed for beginners, something unexpected happened.

For the first time in weeks I felt like I could breathe. The weight on my chest had let up. My body was so spent from the workout, muscles shaking, that I was finally able to do what I had been failing to do for weeks: relax. It felt like all the blood seeped from my brain to my muscles and left me without enough power to think.

It was incredible.”

Physical activity is undoubtedly important for improving mental health and creating a healthy life.  However, you need to balance exercise with restoration practices too in order to reap as many benefits as possible!  If trying to get 60 minute workouts in 5 days per week is adding more stress into your life, then whatever exercise you do get in each day likely will not have as much of a positive impact.

Working out should be prioritized but not another source of anxiety for you.  Flip between days of high intensity exercise and days of slow yoga-flow type movements, meditation and breathing.  Most people can do well with scheduling a workout into their day but then let the recovery-type sessions get pushed to the back-burner…keep those sessions as firmly scheduled as your workout sessions!  Both will be equally important to building your “mental health muscle” in challenging times.

Getting started can feel like the hardest part,especially on top of other limiting thoughts and beliefs, but even just doing ten minutes of activity today can help move you into a better mentality and promote a happier, healthier life!  Along with Virtual Group Classes, we also offer Customized Coaching to supply you with individualized workouts, accountability and connection to help you along your fitness journey.

For more resources, check out some books recommended by our coaches and members!

Spark: Recommended by Coach Bomba, who has used it throughout her experiences of working with the deaf community as well as geriatric populations.
This book details the connection between exercise and the brain on so many levels and the positive impact on mental health, chronic diseases, and so much more!

Rewire Your Brain: Strongly recommended by one of our members who is actively working towards being in control and overcoming mental health issues. They shared it was, “the first book I read that made me consider exercising to address mental health issues. It is not specific to depression and anxiety, but has great info about all the ways exercising helps everyone’s brain! I was just starting to run again at that time, and it made me hopeful that any type of exercise could have a positive benefit.”  Today, they are rocking it in the gym (and still at home now too!), facing fears and overcoming uncertainties!

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4 Small Actions to Make Progress This Week https://crossfitop.com/4-actions-for-progress/?utm_source=rss&utm_medium=rss&utm_campaign=4-actions-for-progress https://crossfitop.com/4-actions-for-progress/#respond Mon, 20 Apr 2020 14:23:46 +0000 http://crossfitop.com/?p=6962 In the current environment of social isolation, there seems to be a million different resources available for home workouts, meal prepping, virtual classes, work-from-home recommendations and everything in-between.  It can be overwhelming to start a new fitness journey or try to revitalize a previous routine.  Instead, let’s focus on the most simple aspects of a […]

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In the current environment of social isolation, there seems to be a million different resources available for home workouts, meal prepping, virtual classes, work-from-home recommendations and everything in-between.  It can be overwhelming to start a new fitness journey or try to revitalize a previous routine.  Instead, let’s focus on the most simple aspects of a healthy lifestyle…Water, Sleep, Stress and Steps.

Whether you had been in a solid routine prior to quarantine-mandates or if you are wanting to take advantage of this “controlled-environment” timeframe right now, getting back to the basics is the best way to dial in your health, wellbeing, and fitness.

(and research shows that exercise is an important factor to preventing life-threatening complications from COVID-19!)

Don’t get lost in the headlines of complex workout plans or diet-trends…start with these four, simple factors (or add them into your already established workout and nutrition routine) to see results quickly and just feel great!

WATER

Drink it.
Every day, all day!

Aim for: 1/2 your body weight + 15(per hour of exercise/outdoors) = # of daily ounces.
(If you weigh 180lbs = 105 ounces daily … 1 gallon is 128 ounces for reference).

Do it by: Starting your day with a full glass of water, first thing when you get out of bed.  Then, fill a water bottle to keep beside you all throughout the day…figure out how many bottles you need to drink to reach your daily goal.

Take a few big gulps every time you take a drink. Set a reminder if needed 2-3 times every hour to remind you to pick up that bottle! Flavor your water with fruit or Aminos to make it more appetizing as well!

SLEEP

I recently had a client tell me, “I finally got my sleep on track and it feels so much better, like maybe even more important than nutrition – it is life changing!”
It’s SO true!!!

While we sleep, our bodies are recovering, building muscle, reducing stress, solidifying memories and balancing hormones. So if we don’t sleep, we don’t give our bodies the chance to ever do those things!

Aim for: at MINIMUM 7 hours per night…8-9 hours is ideal!

Do it by: Just getting into bed 8 hours before you have to wake up, if you can fall asleep, great! If not, keep it up until you create the habit of turning in and turning out at that time each night!

Limit screen time up to 2 hours before bed (or buy a pair of blue-light blocking glasses!) and completely darken your room (no shining lights, closed curtains, ect). Avoid caffeine after Noon to help set yourself up for a good night as well, and work yourself into a sleep-wake cycle that is consistent!

STRESS

High stress = high levels of a hormone called Cortisol.

If we let our Cortisol levels be too high for too long, our bodies fight against us by reducing our sleep quality, making it harder for us to digest and absorb nutrients, impact our other hormonal balance, lower our ability to build muscle mass and negatively impact our immune system!!

Aim for: 3 Stress-Reducing routines per week.

Do it by: Adding in a low-intensity workout, a yoga session, meditation, or just quiet time and breathing for even 5 minutes per day. (High-intensity workouts increase our cortisol levels, which is okay in moderation but we must actively bring it back down too for our longevity!)

It may sound silly to sit still and just count your breath for 2:00, but the long-term impact it will have on your mental health and overall attitude is amazing!

STEPS

What is all the fuss about getting 10,000 steps in every day? Well, the long-term health impacts are HUGE! Reduced risk of cardiovascular diseases, lowered risk for diabetes, cancers, and other fatal conditions. Simply by walking. It doesn’t have to be fast or even all that purposeful, just get to steppin’!

Aim for: 10,000 steps daily, track it on a fitness tracker or the “Steps” app on your iPhone to measure!  Bonus points for getting outside for fresh air and Vitamin D too!

Do it by: While we are limited to how much out-and-about we can have right now, it is still possible to get those steps in!  Stroll around while you talk on the phone (plus contacting your friend/family is great connection & could be stress-reducing too!).

If you do head to the grocery store, park as far away as possible.

Before and/or after each meal take a short walk around the block.  Set a timer to break up your work-from-home tasks to get up and move around a little, this will also actually help boost your productivity!  Take your dog for more walks and bring the family along, everyone will benefit but prioritizing more purposeful walking and movement throughout your day!

 

We offer daily Virtual Group Classes and customized personal programming to keep you healthy and on track with your fitness while at home!

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