CROSSFIT MONCTON May 2015

Comfortable being Uncomfortable“Get comfortable being uncomfortable.” This is a common phrase that can be heard in CrossFit gyms across the country. For me, as a competitive athlete, the phrase makes sense. In the heat of competition, I know things are going to be hard. I know my muscles are going to burn. I know it’s going to be hard to breathe. I know I’m not going to be comfortable trying to work out faster, harder, or longer than my competitors. Getting comfortable being uncomfortable directly translates to my goals in the sport of CrossFit. I know I need to approach all of my workouts (or try to at least) as if it was a competition. Practice like you play – get comfortable being uncomfor table. I t makes sense. But what if your goal ISN’T to compete? Why do YOU need to get comfortable being uncomfortable? What if your goal is to just stay healthy?

Isn’t the fact that you come in every day enough? You’re moving…why push it? Why is it important for you to be uncomfortable in your own workouts? To answer that question, you may have to revisit the original reason you joined the CrossFit community. Did you want to get fit? Look better naked? Become the next Rich Froning? Regardless of the wording of your actual goal, most of us found CrossFit because we were looking for something that would get us results, some sort of change in our current routine. But, like

anything in life, it’s what you put into it that is going to directly effect what you get out of it. Walking into a CrossFit gym and simply going through the motions of a workout is not going to yield the results you’re looking for. If you’re constantly working at the same rate and doing the same movements, it’s going to yield the same results.

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This idea of pushing personal limits to an uncomfortable level is the very foundation of what we strive do in the gym every day regardless of whether you’re a competitive athlete or not. CrossFit is actually defined as “constantly varied, high intensity, functional movements.” [1] You cannot have one part without the other if you want the program to be effective. All of the parts work hand in hand to get the results we are looking for. Lucky for us, CrossFit takes care of two of the three of these components. There is little to no thinking involved. The programming we see every day covers the “constantly varied” and “functional movements” parts of the magic elixir. Our job is to just add the “high intensity” part – the uncomfortable part. So what does it mean to be uncomfortable? It does not mean that we need to be puking after every workout or that we should try to hit PRs that are not practical given what we have done in the past (i.e. – adding 50 pounds to the bar at a time). What I mean by “uncomfortable” is pushing for one more rep when all you want to do is drop the bar and rest. Uncomfortable can mean going for another strict pull-up even though it might mean you fail. Uncomfortable is aiming to keep your rowing pace under 2:00 in a 1000 meter row even though you’ll be a bit out of breath when you get off the rower for the next movement. It simply means continuing to move faster and go heavier even when you don’t want to. In one of Greg Glassman’s (the founder of CrossFit) articles in the CrossFit Journal he nails this idea on the

head, “Intensity and results are directly proportional, but intensity and comfort are inversely proportional. Choos ing f o r g rea te r intensity is choosing for more fitness, but also greater personal sacrifice i n t h e f o r m o f discomfort.” [1] If you want to see any change, you have to learn to push it. The very foundation of CrossFit is built on being comfortable being uncomfortable. That’s what gets results. So why should you get comfortable with being uncomfortable? Because success is not a goal, it’s bi-product. It turns out that being uncomfortable is what gets results.

via CrossFit Invictus

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Ingredients

⅓ c. + 3 T. liquid egg whites

¼ c. granulated stevia

¼ c. full-fat coconut milk

¼ c. extra-virgin olive oil

¼ c. coconut flour

¼ t. salt

¼ t. baking soda

zest of 1 small orange, plus more for garnish

1 T. poppyseeds

slightly melted coconut butter, optional

!Check out more Mother’s Day Brunch Ideas at Mangia Blog!

Instructions

Preheat the oven to 350 degrees F. Line a muffin cup pan w/ paper liners.

In a large mixing bowl, combine the egg whites, stevia, coconut milk, and evoo.

Stir in the coconut flour, salt, baking soda, orange zest, and poppy seeds.

Pour the batter into each prepared muffin cup, filling about ¾ full.

Bake for 12-15 minutes, or until a toothpick inserted into each muffin comes out clean.

Serve topped w/ melted coconut butter and a bit of fresh orange zest if desired.

Serves: 6

GF/PALEO ORANGE POPPY SEED MUFFINS

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ATHLETE PROFILE When did you join CFM? Had you been involved in other gyms or fitness programs before?

I joined CrossFit Moncton in January of 2012. I have been a member of "regular gyms" on and off throughout my life but never with any consistency or strong commitment.

Do you have an athletic background?

I have always been involved with sports...baseball and hockey at various levels of competition and really anything else that involved some sort of competitive aspect.

What made you decide to join CFM?

When I joined CrossFit I was easily 25 lbs over weight and felt awful. Everything hurt (I specifically recall my Achilles' tendons always being tight and sore) and I was tired all the time. I made a decision at Christmas in 2011 that I was going to do something, I had a 5 year old daughter who I didn't want to feel she that had an old, overweight dad! I did a search online for a personal trainer and found

a picture of Kevin holding a broomstick talking about the wonders of CrossFit, I signed up f o r t h e S a t u r d a y m o r n i n g introductory class and the rest is history!

What are your fitness or skill goals? Have you accomplished any of them?

My fitness goals have evolved over the last 4 years...I have gone from trying to lose weight to wanting to compete at a high level and now settling in at trying to be the most fit me I can be! The benefits of that evolution has been that I have gotten stronger, have more capacity and have a clear understanding of how my body reacts in certain conditions. But the greatest gift is that I now know how to eat and if I commit to that knowledge, amazing results follow!

DAVID FLINN

Stats

-CrossFitting since 2012"-Deadlift: 355#"-Press: 155#"-Grace 3:50 (ish)"-500m Row 1:32"-5K run 26:29"!

“CrossFit is as much a part of my

lifestyle as brushing my

teeth!”

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Do you remember your first workout? My first workout was Cindy, I remember vividly trying to get in and out the rubber band for pull-ups and about round 3 being so tired and confused that I almost hung myself in it! I loved every minute though! !Which of the 10 components of fitness (endurance, strength, speed, flexibility, accuracy, balance, agility, coordination, power, stamina) have you found to be the most challenging? In which ones have you seen the most improvement? Flexibility and stamina seem to be the most challenging components of fitness for me, but I have noticed great gains in strength and power! !Describe the atmosphere at CFM. The atmosphere at CFM is great! I love the fun environment and the adherence to proper technique. It is structured just enough to demand commitment and loose enough to always laugh and have fun! !Give us a few words of advice for someone in their first month of CrossFit. I have told many people who have just started CrossFit the exact same thing over and over and it is simply this...commit to 2-5 classes a week for 3 months. All (well most) of the fear will disappear, you will gain confidence in the fundamentals, you will have greater capacity and most of all, the results will be amazing! !

What would you tell someone who is hesitant to try CrossFit? Don't be. Make the commitment, stay true to the technique and start with low weight and then come thank me 3 months later for changing your life! :) !What is your best (and worst) WOD memory? The best WOD memory I have is completing a 5k run, I never thought I would be able to cover that distance in under 30 minutes. My worst WOD memory...Murph, need I say more?! !What is your favourite lift? Favourite WOD (or type of WOD)? My favourite lift is the clean and my as far as WOD's go, anything with pull-ups and squats (kinda like the Deck of Death)! !

What would you say is the greatest benefit you've received from joining, (not including fitness?) Aside from fitness, CFM has given me a new sense of mental toughness that I apply every day. Knowing that I have overcome fears and challenges in my workout life, proves that with the right commitment in technique in my work and family life, all is possible! !Any other comments? I can't imagine my life without CrossFit, it is part of my lifestyle like brushing my teeth.

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WHAT’S COMING UP IN THE CFM COMMUNITY?!May 2-3 !!May 7 !!May 12 !!May 15 !!May 22 !!June 13-14 !!

!SPRING FLING! at CFSJ !!!Running Clinic at CFM !!!!!Prep Class Begins at CFM !!!!Bros, Bars, and Beer at CFM !!!WOD & Wine at CFM !!!!L1 Certificate Training at CFM !

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!!!!!

L1 CAME to CFM!

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Interested in joining? !Come try a FREE workout on Saturday morning at 9am. Leave your money at home. We don’t want to sell you anything; we just want you to feel the difference CrossFit can make.

!!Contact Kevin Wood at info@crossfitmoncton.com to confirm your FREE session, or call (506) 962-0710. !

!!CROSSFIT MONCTON 359 Baig Boulevard Moncton, NB

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