Schedule updates

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There will be no Olympic lifting this Saturday.  Instead, we will be having a Double Under clinic.  If you struggle with double unders you NEED to come!  There is no charge for members.  If you can do double unders, come anyway.  We will help you with techniques to make your more efficient.  WE will be kicking off the February Double Under challenge after the workshop.

Sunday open gym on February 3 will be from 11-1 instead of 1-3.  This should give everyone plenty of time to be ready for Super Bowl kickoff by 3.

Thursday yoga is canceled.  Saturday yoga is still on as scheduled from 8-8:45 and is $5 for members and $12 for non-members.

Bike WOD Wednesday: Claim Your Bike

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bike wodFeel like doing two WODs today?  Want an alternative to the daily WOD?  You’re in luck.  It’s bike WOD Wednesday.  We’ll have the bikes going tonight at 6pm.  Please comment on this post if you’re coming to reserve your bike.   We’ve only got 5 bikes so teh first 5 people to comment get them.  If you aren’t there by 6:05 and someone wants your spot it becomes fair game.  Hope to see a few new faces tonight!

Amazing Race 2013

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make a wishEver heard of the Amazing Race (no, not the tv show) in Coronado?  This year marks the 5th local Amazing Race to raise money for the Make a Wish Foundation to sponsor the wishes of three children with life threatening illnesses.  CrossFit Coronado participated as a team last year and we were a stop for the Amazing Race the year before.  It is a LOT of fun and is for a great cause.  This year the race is on April 20th and we are looking for people to join our team!  If you are interested, please let us know ASAP.

Paleo/Whole 30 Approved dinner at Chez Loma

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chez lomaJoin us on Friday, Jan 25, for a special dinner at Chez Loma.  The chef has modified several menu items to make them Whole 30 approved (or you can order off the regular menu if you want).  Dinner will be at 6:15 and the restaurant is small so PLEASE comment below to let us know if you’re planning on attending and confirm a seat at dinner.  Space is limited to 10 people (we might be able to get a few extra seats if needed).  Chez Loma is located at 1132 Loma Avenue in Coronado.  We hope to see you there!

CrossFit Coronado Gives Back

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Conceptual Recycling Symbol over Earth GlobeMany of you may not be aware of CrossFit Coronado’s presence and support for events going on in our community.  Many opportunities arose in 2012 for our gym to show support for both Coronado programs and larger programs throughout San Diego.  Throughout the year, we sponsored CFC members participating in fundraising events and donated directly to various organizations.  In 2013, we would like to challenge our members to reach out in the community.  If there is a race you’d like to participate in or an organization that needs our help, let us know.   We will again have a team participating in the Amazing Race to raise money for the Make a Wish Foundation.  More information will be available soon regarding signing up to be on our team.  Below are just a few of the organizations we supported in 2012.

The 100 Mile Club – Reaches out to school age kids to get them running or walking and promoting physical fitness.

The Challenged Athletes Foundation – Helps people with physical disabilities pursue their fitness goals.

Barbells for Boobs – Raises money to help women get mammograms for breast cancer prevention that otherwise would not be able to have them.

31 Heroes – Charity WOD that raises money to support the families of those killed in the helicopter crash in Afghanistan on 6 August 2011, the Snowball Express (focus on providing hope and new memories for the children of military fallen heroes), and the Travis Manion Foundation.

The Travis Manion Foundation – Funds are used to address the issues affecting the veteran, military, and first responder communities.

Miracle Babies – Provides education and financial support to families with newborns in the Neonatal Intensive Care Unit.

Amazing Race – Partners with the Make a Wish Foundation to grant wishes for children with life threatening illnesses.

Coronado High School Football Team Helmet Club – Donated money directly towards the purchase of new, specialized, helmets that prevent injury during impact (note, a player was hospitalized during one of the first games of the season after a hard hit and was luckily wearing one of these helmets, medical staff said the outcome could have been much worse if he had been wearing an old helmet).

CrossFit Coronado also made donations to the San Diego Surfers Rugby Team, Christ Church Day School,  Sacred Heart School, the Coronado Band and Choir Boosters and the Coronado Main Streets (organization developed to help keep Coronado’s commercial districts clean and appealing for everyone).  We also participated in Coronado High School’s Health Occupation Science Association’s (HOSA) first health fair.

We are proud to support these organizations and hope to have the opportunity to continue supporting these events in the future.

Double Unders Skills Workshop

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Saturday February 2 will be out first skills workshop of 2012.  We will be using our new Rx Jump Ropes and focusing on double unders.  Saturday will also be the start of our 1,000 double under challenge.  More details will be announced at the workshop.  Here are the basics: you will be challenged to complete 1,000 double unders in the gym but NOT as part of a workout.  We will have a tracking sheet.  The first person to make it 1,000 double unders will get a FREE Rx jump rope of whatever size/color/design they like!  The workshop will run from 9-10 and will be in place of the Olympic lifting class on Feb 2.  Please contact us if you have any questions.

Saturday Yoga starts this week

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This Saturday will be our first Saturday yoga from 8-8:45 .  This class is FREE for everyone.  Subsequent classes will be $5 for members and $20 for non-members.  Yoga is an awesome compliment to CrossFit and we hope to see a lot of you there.  Olympic lifting will follow at 9 and then Open Gym at 1o.

CPR/AED class at CFC

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We decided to purchase an AED for CrossFit Coronado.  We are running an American Heart Association CPR/AED class on Tuesday Jan 15 from 12:30-3:30.  If anyone would like to attend the class it is $25.  Anyone is welcome, you do not need to be a CrossFit Coronado member to attend.  The more people trained on these valuable devices the better!  If you plant o come, please email kim@crossfitcoronado.com.

 

Baby Aly has FINALLY arrived!!!!

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Please join the the CFC crew in welcoming baby Alyson Piper Obermueller.  Baby Aly decided she would finally come out (nearly 2 weeks past her due date) and meet her daddy before he leaves to rejoin his ship.  She was born today, January 7, at 9:57a.m., weighing 7lbs 13oz, 20 1/2inch! 1/7/2013!  Mom, baby and family are doing well.  If you want to see Baby Aly before she makes her first debut at the gym, sign up on the meal train to take Anne and Wesley dinner.  Anne’s mom has to head back to Kansas and taking Anne a hot meal would be a huge help.  If you cannot deliver the meal on the days/times open, feel free to make a freezer meal that she can heat up when she’s busy juggling two babies and doesn’t have anything to cook!  Congratulations Anne, Josh, Wesley and baby Aly.  We look forward to meeting her very soon!  Enjoy Tuesday’s WOD everyone in honor of Baby Aly!

To sign up to bring a meal, go to the following link and follow the directions: http://www.mealtrain.com/?id=m85akp07m2it

Whole 30, Are you in?

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Every year we make New Years Resolutions.  Most of them have some sort of weight loss/fitness aspect to them.  The key to reaching your goals is self discipline.  Food is a very emotional topic.  Some of us crave certain things when we are happy, sad, tired, etc.  The food we then eat, affects us physically and psychologically.  Physically, the macronutrients (carbs, fats, protein) regulate our hormones which effects our appetite and how we feel.  For example, we eat a candy bar, this spikes our blood sugar, making us very energetic.  Then, insulin comes along to lower our blood sugar, now we are sluggish and hungry again.  So we go for more sugar or carb loaded food.  This causes a never ending cascade.  Hate to say it, but that insulin response=fat storage.  Without getting too nerdy, your muscles store carbs in the form of glycogen.  The liver is able to store a little as well.  Collectively, they can store around 2000 calories combined in glycogen.  We use this glycogen in INTENSE exercise.   Intense means something that is unsustainable for more than a few minutes.  So guess what happens when you eat a bunch of carbs and your muscle and liver glycogen are topped off…  You guessed it, right to your hips and butt.

Now how does this relate to paleo?  Lets not call it that.  How about a whole foods diet.  Well, fat does not affect insulin, and Protein slows or stops insulin and stimulates its adversary, glucagon.  This hormone mobilizes stored energy for use (good guy).  Whole foods don’t have a ton of carbs added to them.  Read the label of a box of cheerios and an egg.  Not only is 1 cup of cheerios 120-150 calories, virtually all of them are from carbs.  1 large egg is 70 calories with about a 55/45 split of fat to protein (no carbs).  So, 2 eggs, or a cup of cheerios?  Which will make you feel more full?  Case closed.

Eating this way will control your hormones, and allow you to be in charge of your cravings.  Not only that, some of us have food allergies that we don’t even know about.  The preservatives in processed food (MSG, xanthan gum, gluten) cause water retention, bloating, gas, fat storage, and probably contribute in some way to getting sick.  So, we ask that for 30 days, you cut out grains, dairy, lugumes, sugar, and anything processed.  Your Whole9 nutrition guide will provide you with the dos and don’ts.  We also have more intense Whole30 specific guides at the gym.  Its only 1 month and your body will thank you for it.

We are starting our Whole30 on January 2 (you can still eat whatever you want on January 1 to make up for whatever you put your body through on New Year’s Eve).  If you have any questions about what is or is not ok on the Whole30 please ask us (commenting here is best so others can get read the thread and get answers too).  We are here to help you!  CrossFit Coronado will be having a Whole 30 potluck on Saturday January 12 after open gym (potluck starting at 11) to share recipes you’ve discovered and give each other some positive reinforcement (more details to be posted about that later).  Eating out can be difficult on the Whole30 (but it can be done).  The Whole9 and Whole30 guides have great resources so please use them.

A few guidelines that I know people will ask: honey, agave, maple syrup and all other “natural” sweeteners are NOT ALLOWED.  Butter and all dairy are NOT ALLOWED.  Clarified butter or ghee is ok.  Bacon is ok but CHECK THE LABEL.  Most bacon has added sugar.  Be careful with sausage and other packaged meats.  Check your seasonings.  Believe it or not, the garlic salt we use almost every day has sugar in it (guess we’ll finding a new brand).

Some great resources include:

Your whole9 nutrition guide

www.Whole9life.com

www.robbwolf.com

www.marksdailyapple.com (not as strict but still a good site)

We hope that you will take this challenge and see how much you can benefit from the dietary changes.  You’ve got 168 hours in a week and only a small fraction of those are spent with us in the gym.  Find someone (one of your trainers counts) to hold you accountable for what you eat in the next 30 days.  You owe it to yourself to start out 2013 as healthy as possible.