Treasure Coast CrossFit

Aiming High

Let me tell ya a little story about a woman named Lisa. She was a CrossFitter here a Sebastian's Treasure Coast CrossFit before moving to CrossFit VeroBeach. She trains like she means it and has always pursued  great form. I'm sure any of you who know or remember her are aware of this.I bring her up to talk about goals. Several months ago, she decided to compete in an Ironman triathlon. Many people with more experience and training told her she would'nt be ready in time. I'm sure these people had good intentions when they told her these things. I told her from the first mention of it that I thought she could, if she trained intelligently.

She became dedicated to training. She put her hours, miles and practice drills in on every training day. She worked around or through injuries. She stayed focused. Yesterday she did what some said was impossible or a bad idea. Lisa not only finished, which should make any first-timer proud, but she finished 3rd overall in the women's category! Lisa is a hero. She made a decision, weighed the advice from the nay-sayers, followed through, and against the odds, placed very high in the ranks.

Would this formula work for you? Are you brave enough to throw down against an intimidating challenge? Can you handle the negative advice? Tomorrow I turn 35. I'm working towards a standing backflip within 6 months.  Post "crazy" goals to comments, if you dare...

Good Week and Warm Up

This past 3-day cycle was great. It had max effort Snatch, "Helen", and yesterday's chipper WOD. If you missed any of these, today is a rest day, come in today and do one of the WODs you missed.

Also, this has been brought up before, but a quick reminder about the warm up. Are you using the warm up to perfect your form? If not, you should be. That is the best time to fix any issues you have with those movements, or improve on range of motion. There is no clock to beat, so use that time to perfect each movement and ask us questions about your form. 

Good Vibe at Sebastian CrossFit

Today's WOD(workout of the day) is called a chipper. It takes you down piece by piece, bit by bit. 25wlunges, 20 pull-ups, 50 box jumps(20" box), 20 double unders, 25 ring dips, 20 knees to elbows, 30 kettlebell swings(70# kb!), 30 sit-ups, 20 hang squat cleans(35# dumbbells), 25 back extensions, 30 wallball shots(20# medicine ball), and 18 offset ring pull ups...

Without Neil and Ilona cheering on each other and myself, my time and performance probably wouldn't have been as good as it was. Not a good one to attempt by yourself. The group vibe can have a powerful impact on your motivation, and realization that you can do more than you thought you were capable of.

Thanks guys.

The Deed is Done

Fight Gone Bad IV went well. Shredder, Sue and I went to HC2 together to compete, as Treasure Coast CrossFit of Sebastian, and Nick came along to take pictures and offer support. I'm happy to hear that Shredder and Sue kept good form and kept the intensity cranked up. We also raised about $200 for charity.

I think 40 to 50 people turned up for the event and a great CrossFit atmosphere was present(as always HC2) in the air. CrossFit Vero Beach made their presence know as well.

On a personal note, after having very limited movement for over 2 months, I was able to compete in the full scale version of FGB! That was my rehab goal and I made it. My injuries really began healing once I was able to get better nutrition. Soon after, I began to move more and more. Once I was back to zone portions and light(but increasing) CrossFit movements, the healing increased at an unbelievable rate. Two weeks ago, I wouldn't have made it through. I also need to thank Shaklee for developing such great nutritional products. Cinch and Physique played a big role in this comeback. Cinch offers balanced macro nutrients and Physique specializes in muscle repair.

-Dave

FGB4 and Saturday 26th hours

Fight Gone Bad IV is almost here! Just two more days...Anyone participating needs to show up at Harbor City CrossFit by 8:45 at the very latest. FGB will kick off at 9:00 am, so make sure you have eaten by an appropriate time and have thoroughly warmed up. Spectators are welcome. For Directions, click on the word Directions.Meanwhile, back here in Sebastian, Treasure Coast CrossFit will be open from 7:00 to 9:00 am. Stacey will be running Fight Gone Bad, so if you can't make it to HC2 with me, come on in to TCC.-Dave

CrossFit Helps!

Ilona had minor surgery on her shoulder last Thurs. She is already back in the gym training hard. She is unable to lift her arm above her head for now, but there is plenty of other things she can do to stay CrossFit and to speed up her recover.

Ilona has had the same procedure on her other shoulder before she started CrossFit, and she commented on how much better she feels this time around. She attributes her quick recovery to CrossFit. Her body is able to handle anything that comes her way much better than before CrossFit.

Last chance for FGB!

Anyone participating in FGB with us in Melbourne needs to get their last practice in with time enough to recover. Make sure you get in here in the next 2 days. Get your competition mentality on line and we'll DO THIS!

-Dave

Diane PR and FGB

TCC welcomes Ian back to the gym. He was busy becoming a father to a healthy baby boy. Congratulations! Further congratulations are in order for getting a PR on Diane. His last Diane time was 6:18 in may. 4mo later(two days ago), he came back strong with a time of 5:02. Of his first set of HSPU's, the first 14 were unbroken. Great job Ian!

In other news, FGB(fight gone bad)(LINK) is coming up fast. Only one more weekend left to train. Collect those donations for the Wounded Warrior Project and Athletes for a Cure.

In related news, TCC's Coach Dave is making an amazingly rapid recovery, thanks to great nutrition and Shaklee Physique(LINK) and will compete in the full RX FGB. Study up on zone portioning(LINK) and glycemic index(LINK). Nutrition is the base of wellness, health and fitness(no, those aren't all the same).

-Dave

Annie!

Today's WOD is "Annie"

50-40-30-20-10 reps of Double unders (jump rope, where the rope passes under your feet twice for 1 jump) and Sit ups.

If you are not yet able to do a double under, today is the day! Use today to work on this skill, it is a great exercise that requires speed and coordination.

The CrossFit Journal

This is a reminder to read/watch the CrossFit Journal. If your goal is a long, healthy and prescription medication-free life, the CFJ is a great resource. The articles and video articles cover proper form, joint health, nutrition, disease prevention, mental focus/improvement, competition and more. Often challenging conventional wisdom to favor better and more provable results. It is also entertaining. It is a fantastic value at $25 per year. CHECK IT OUT HERE!

I've been very interested in the 6 part video article by Dr. Berry Sears addressing a room full of CrossFitters. In it he covers the numerous benefits of FISH OIL(Link) calling it "as close to a miracle drug as I'll probably see in my lifetime."

Make sure you find a good, clean source FISH OIL, if you don't buy it here. Do your research. Not all products/companies are equal.

-Dave